If you're a smoker, you've probably thought about quitting smoking permanently. The negative health consequences clearly outweigh the benefits of smoking, and although the necessary motivation seems to be there, quitting smoking can be incredibly challenging.
Smoking cessation is about defeating two types of addiction at the same time. Those who smoke are not only physically dependent on tobacco, but also psychologically. To help you quit smoking, we have put together the best tips and tools for you here and want to introduce you to an alternative to smoking at the end of the article.
Smoking cessation: Physical dependence
Smoking triggers a series 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 the cigarette is released through smoking and absorbed through the respiratory tract.
In the brain, nicotine encounters receptors and these trigger the following reactions in our body: the heart begins to beat faster, the skin resistance decreases and the skin temperature goes down slightly. In addition, there is an increase in gastric juice production and a stimulation of digestion. As a result, food can be metabolized faster and nicotine inhibits appetite by causing nausea.
Nicotine also constricts blood vessels and leads to an increase in blood pressure. Due to the excitation of the pressure and pain receptors, there is 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 feeling of reassurance and an immediate sense of well-being.
In addition, other areas of the brain are stimulated in the brain, which make a person who smokes feel more alert and can concentrate better. When quit smoking withdrawal symptoms such as restlessness, lack of concentration and irritability develop.
Smoking cessation tips:
In order for smoking cessation to be successful in the long run, not only the body, but also the mind must be occupied. That's why we've 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.
- Replace negative habits with positive ones : To keep your mouth from getting bored, try drinking more water or chewing gum.
- Prevent occasions when you used to smoke : For example, people often smoke more with the intake of alcohol or in the morning together with the cup of coffee.
Tips for the psyche:
- Think of all the money you can save without buying cigarettes.
- Set a firm date to quit smoking.
- Make a list with the benefits of quitting smoking .
- Look for things to successfully distract yourself : Such as a new hobby or just spending more time with friends and family (who are preferably non-smokers).
Smoking cessation therapy:
If you feel that you can't quit smoking on your own, you can also look at one of the following therapy options. These are all about successfully surviving the 7 phases of quitting smoking.
- Acupuncture
- Drug smoking cessation
- Hypnosis
- Nicotine Replacement Therapy
- Behavioral Therapy
- Homeopathic Remedies
- Inpatient Weaning
Snus as an alternative to smoking
You have two options for quitting smoking: the quitting method, in which quitting smoking is abruptly stopped, or the reduction method, in which nicotine consumption is gradually reduced.
Snus can help you to wean the body gradually, because you can set the nicotine content yourself in your snus product. Products such as Soldat Extreme WDP have a high percentage of nicotine with 45 mg/g. EDEL Citrus AW has a lower content of 12 mg/g and Edel CBD Mint even contains no nicotine at all.
Sources:
https://www.drugcom.de/haeufig-gestellte-fragen/fragen-zu-nikotin-und-tabak/wie-wirkt-nikotin/
https://www.dkfz.de/de/rauchertelefon/Nikotin_Wirkung.html
https://www.nicorette.de/raucherentwoehnung/raucherentwoehnung
https://www.transparent-beraten.de/ratgeber/rauchentwoehnung/
