and emotional dependence of stopping smoking can be relieved by some tips.
Results of the nicotine addiction test
From 0 to 14 points: Very low addiction
Despite feeling a strong impetus to smoke, your body does not show signals of being highly dependent on nicotine. The temptation to light a cigarette is greater when you are bored, stressed or in the company of other smokers. This means that if you decide to stop smoking, you could do it without having to take medicine. If the addiction is not strong, the symptoms of abstinence are not numerous or persistent. You could start by identifying the situations that make you smoke and try to resist it.
From 15 to 29 points: Low addiction
In your routine, various situations work as a detonator of your desire to smoke. It's important to know how to recognize them and how to deal with the anxiety and symptoms of abstinence. The causes of nicotine addiction can be physical and psychological. If you want to stop smoking, it is important that you consider psychological and cognitive strategies to do so, in addition to consulting a specialist to analyze the need to supplement the treatment with medication.
From 30 to 34 points: Moderate addiction
For you, smoking is more than a habit; you do it whenever you feel the need. Your body feels the weight of moderate nicotine addiction and responds to it with symptoms of abstinence when you can not satisfy your urge. It is important that you take the time to analyze the reasons for quitting and what you can gain from it. If you decide to take the plunge, in addition to specialized help, talk to those around you to find support.
From 35 to 50 points: Strong Addiction
Based on the number of cigarettes you smoke, the need to smoke, and the anxiety you feel when you can not smoke, it is clear that you are maintaining a high dependence on nicotine. Stopping smoking is not going to be easy but it is possible and absolutely recommended! This is the path for you to enjoy good physical and mental health again. As the addiction is strong, you will definitely need to take medication to control the symptoms of abstinence. Look for a trusted specialist and talk about it so that he / she can understand the path you will have to face. Do not forget to use psychotherapy to help you cope with the emotional burden of stopping smoking.
From 51 to 60 points: Very high addiction
For you, it is almost impossible to imagine a routine without cigarettes. You have already experienced the effects of excessive smoking on your body: breathing problems, restlessness and defenses, among other examples. Nevertheless, detonators to continue smoking are stronger. A range of behavioral and emotional factors, in addition to the symptoms of nicotine abstinence, occur. It is highly recommended in your case that you consider putting a limit on this addiction. Medications will help you, but can not be your only support. You will need to combine several strategies to cope with smoking cessation since, at this point, you will have to break many chains, including emotional dependence on smoking. Seek the help of a specialist and the support of those around you.
How to overcome psychological dependence?
To succeed in quitting smoking, it is important to always keep in mind the goal of stopping smoking, and know that we will have to deal with the triple dependence of cigarettes:
Nicotine dependence,
Psychological dependence,
Social dependence.
Nicotine has an addictive capacity five times stronger than cocaine, and we all know how addictive it is. But what is less known is that psychological dependence is more resistant than physical dependence. The key to success ? Change habits, break associations made over time and set new goals.
But all this is very complicated, which is why awareness, the conviction of the short and long term benefits and the knowledge of the emotions and sensations that we can experience are key elements to meet the challenge of stopping smoking. . We can then anticipate the consequences and be warned, thus reducing the risk of falling or relapse.
Smoking does not relax
All smokers connect certain moments and situations to the opportunity to take a cigarette out of his pocket, put it in his mouth and light it. The concern is that this act is automated is difficult to stop. These situations must be identified so that lighting a cigarette is no longer an automatism, but a controlled process. We then understand that it is not a question of a physiological need as such, but an act that one does without thinking about it.
This is also what happens when we think that smoking helps us relax in case of stress. Being aware of the times when you smoke makes you realize that this is not the case, and so be able to act when the thought of smoking invades the mind.
But how to control and fight against this need to continue smoking?
The answer is simple: first, avoid exposing ourselves to what might tempt us. So do not go out on the street with smokers, do not buy tobacco and do not have at home, and control the levels of alcohol, coffee and other food and drink that lead us to think that we would like to smoke after their ingestion.
Social moments are particularly difficult when you want to quit, hence the fact that you always have your goals in mind. Visualize different situations to have a ready answer or reaction, and always remember the goals that lead us to quit smoking. It is also important to understand that a relapse can be part of the process, and does not mean that one has failed.
Steps necessary to overcome psychological dependence
Be sufficiently informed about the effects of tobacco and its components on the body
Keep a diary the first few weeks to quantify, as much as possible, the quantity and frequency of cigarettes smoked. One can also note the situation that led to smoking for better control.
Remember the reasons why you want to quit and be convinced. Also think about the objectives in terms of health, well-being, social relations, habits that we will win in the short and long term.
To develop in the first times a control of stimulations, to avoid the situations or stimuli which precipitate the driving of smoking to, little by little, to be able to control itself by confronting it.
The anxiety
Tips to overcome the anxiety of stopping smoking
Once you decide to stop smoking, there is a question of importance: how to control the anxiety and stress generated by stopping smoking? Because it is not just a small stress environment: on the contrary, anxiety can be very strong and have an extreme impact on everyday life. Here are our tips to control them at best.
Remember your goal and reward yourself
In the face of a crisis, it is important to remember the reasons for giving up smoking. On this point, the American Cancer Society recommends having photos of loved ones at hand or breathing deeply and imagining that your lungs are filled with fresh, fresh air. We must also think of rewarding ourselves for the effort made.
Being active and avoiding places where smoking is allowed
It is recommended to find new hobbies and move to smoke-free environments, such as shopping centers, restaurants, theaters, cinemas or museums. During social moments, the most effective is to stay busy, start new conversation themes and avoid sugary foods and drinks.
Drink water, have a balanced diet and sleep well
The ideal is to eat five times a day in small quantities so that the amounts of sugar in the blood are constant and have enough energy to cope with the tension following the cessation of smoking. For several months, it is best to avoid alcohol, coffee or any other drink that you usually associate with tobacco. Moreover, consuming alcohol while trying to quit smoking reduces the success of stopping smoking by 40%, according to the National Committee for Tobacco Prevention.
Look for items to replace the cigarette
If you miss the feeling of holding a cigarette between your fingers or in your mouth, try finding substitutes, such as a pencil or food that you can suck or chew, such as sugar-free chewing gum, carrots or sticks of cinnamon or licorice. You can also turn to jewelry or nibbling accessories, available in many online stores.
Learn to calm down
Doing short exercises, such as flexing and relaxing your muscles alternately, flexing and squatting, climbing the stairs, or bending down to touch your feet helps you relax. Experts also suggest sports such as yoga.
To call a professional
A psychology professional is an excellent ally in stopping smoking. With some tools, such as hypnosis, it can help you stop smoking completely, and will also be there to calm your anxiety, and possibly prescribe medication.
Photos: Shutterstock
thankss