As a smoker, you have certainly thought about quitting smoking permanently. The negative health outcomes clearly outweigh the benefits of smoking, and while the motivation seems to be there, smoking cessation can be incredibly challenging.
After all, smoking cessation is all about defeating two types of addiction at the same time. Those who smoke are not only physically dependent on tobacco, but also mentally. To help you quit smoking, we have put together the best tips and tools for you and we want to introduce you to an alternative to smoking at the end of the article.
Smoking cessation: physical dependence
Smoking triggers a number of physiological reactions in the body and brain after just a few seconds. The main reason for this is the nicotine contained in the cigarette. Around 30% of the nicotine in cigarettes is released by smoking and absorbed through the airways.
In the brain, nicotine encounters nicotinergic receptors and these trigger the following reactions in our body: The heart begins to beat faster, the skin resistance drops and the skin temperature drops slightly. In addition, gastric juice production increases and digestion is stimulated. This allows food to be metabolized faster and the nicotine inhibits appetite by causing nausea.
Nicotine also constricts blood vessels and increases blood pressure. The excitation of the pressure and pain receptors leads to an increased sensitivity to pain. The half-life of nicotine is about two hours and is then broken down by the liver.
Smoking cessation: psychological dependence
In the brain, nicotine triggers an increase in dopamine production. The main function of dopamine is the reward effect, which usually follows positive experiences. Smokers perceive this as a sense of calm and an immediate sense of well-being.
In addition, other areas of the brain are stimulated, which lead to a person who smokes feeling more alert and able to concentrate better. When you stop smoking, withdrawal symptoms such as restlessness, poor concentration and irritability develop.
Smoking cessation tips:
In order for the smoking cessation to work successfully in the long run, not only the body but also the mind has to be occupied. For this reason we have divided the smoking cessation tips into two categories.
Tips for the body:
Keep moving: Many smokers complain of weight gain after quitting smoking. This can be prevented by sufficient exercise.
Replacing negative habits with positive ones: To avoid boredom in your mouth, try drinking more water or chewing gum.
Avoid occasions where you usually smoked: for example, you often smoke more when you drink alcohol or in the morning with your cup of coffee.
Tips for the psyche:
- Think of all the money you can save without buying cigarettes.
- Set a set date to quit smoking.
- Make a list of the benefits of quitting smoking.
- Look for things to successfully distract yourself: like a new hobby or just spending more time with friends and family (who are best non-smokers).
Smoking cessation therapy:
If you feel that you will not be able to quit smoking on your own, you can also look at one of the following therapy options. The main aim of these is to successfully survive the 7 phases of quitting smoking.
- acupuncture
- Drug smoking cessation
- hypnosis
- Nicotine replacement therapy
- Behavior therapy
- Homeopathic remedies
- Inpatient weaning
Snus as an alternative to smoking
You have two options for smoking cessation: the end point method, in which the smoking cessation is stopped abruptly, or the reduction method, in which the consumption of nicotine is gradually reduced.
Snus can help you gradually wean your body, because you can set the nicotine content in your snus product yourself. Products like Siberia Red -80 Degrees WDP have a high nicotine content of 43 mg / g. General Extra Strong OP has a lower percentage of 15 mg / g and edel CBD Mint does not even contain any nicotine.
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