Why is It so Difficult to Quit Smoking?

Psychology of smoking cessation is because smoking and smoking cessation are closely related to psychology. Therefore, if smokers want to quit smoking, they need to talk about psychology. They not only need patience, peace of mind, relative emotional stability, but also need to correct psychological unhealth. Factors, overcome personality defects, and change life habits. To quit smoking, you also need to know a bit about psychology. Only by knowing how to use psychology to quit smoking, can you truly get rid of the psychological dependence on smoking addiction.

Quit smoking

Right!

Psychology of smoking cessation is because smoking and smoking cessation are closely related to psychology. Therefore, if smokers want to quit smoking, they need to talk about psychology. They not only need patience, peace of mind, relative emotional stability, but also need to correct psychological unhealth. Factors, overcome personality defects, and change life habits. To quit smoking, you also need to know a bit about psychology. Only by knowing how to use psychology to quit smoking, can you truly get rid of the psychological dependence on smoking addiction.

Chinese name

Quit smoking

Foreign name

Psychology of smoking cessation

Smoking cessation law ^[1]

Why is quitting smoking still difficult for many people? Since 1997, the American Academy of Family Physicians has been working on a research project entitled "Quit smoking, first-day smoking behavior". They found that the smoking behavior of quitting smoking on the first day was because nicotine firmly grasped the psychology of smokers: "Too much addiction, never leave cigarettes" became the first psychological factor for them to quit smoking.

American smoking cessation expert Westman and his colleagues conducted a study on a group of people who had quit smoking for two weeks and found that no matter whether drugs or external intervention, they could not compete with the psychological desires of smokers; the reason was that they were deeply interrupted. The effects of addiction symptoms, which is a desire to cause psychological smoking. Smoking is actually an addictive behavior with a nicotine effect. Nicotine in cigarettes is the main substance that produces addiction. Smoking addicts have a strong desire for tobacco, which is the nature of nicotine dependence and psychological dependence. Nicotine needs to be maintained at a certain level in the blood of people who develop smoking addiction. If this level is not reached, people will feel uncomfortable. These symptoms will disappear as soon as smoking resumes.

On the other hand, after a person quits smoking, due to the lack of nicotine stimulation in the body s brain cells, they must adjust to a new balance and restore normal and healthy metabolic functions. At first, they may not adapt, and a series of physiological and psychological reactions will occur. Craving for cigarettes, inattention, depression / anxiety, insomnia, irritability, irritability, dizziness, headache, dry mouth, cough, weight gain, etc. are all symptoms of withdrawal. Withdrawal symptoms are only a temporary physiological reaction of the body. Studies have shown that withdrawal symptoms gradually disappear after 2 weeks. The first two weeks after quitting smoking are the most severe periods of withdrawal symptoms and the most critical period in which support and help is most needed. This shows that smoking addiction is highly dependent on nicotine, and whether control of nicotine's desire for smoking on the human body becomes the key to success in quitting smoking. Smoking psychologists in the United States have surveyed smokers who have successfully quit smoking for 6 months. They found that the use of drugs to quit smoking was very limited. One day of medication, stopping smoking is only effective for one day. Whether you are young or old, to truly quit smoking, you need to consider comprehensive factors such as diet, psychological cognition, subjective goals, and physical therapy.

Quit smoking

The behavioral therapy applied by each person who quits smoking is different. The most important thing is to be psychologically prepared to overcome it, and to have the confidence and perseverance to be able to quit successfully. Here are some advice on behavioral therapies for smokers:

1 Throw away smoking equipment, such as lighters, ashtrays, cigarettes, and reduce your "conditioned reflexes."

2 Tell others that you have quit smoking, do not give you cigarettes, and do not smoke in front of you.

3 Write down your reasons for quitting smoking, such as for your own health, for your family, to save money, etc. Carry it with you. When you have a "smoker", you can come up and tell yourself.

4 Develop a smoking cessation plan for yourself to reduce the number of cigarettes you smoke each day.

5. Arrange some sports activities for yourself, such as swimming, running, fishing, etc. On the one hand, you can relieve stress and stress, on the other hand, you can avoid spending more time on smoking.

6 Studies have shown that drinking more juice during the early stages of smoking cessation can help quit nicotine addiction.

7 When you have the urge to smoke, you can use water to control the facts. Water is a great medicine to quit smoking. When you feel fasting or want to smoke, drink a glass of water slowly. This will help your body metabolism. Not only can you eliminate the feeling of fasting and smoking, but you can also avoid weight gain caused by eating too much.

8 If behavioral therapy alone is difficult to quit smoking, nicotine replacement or non-nicotine drug therapy often helps smokers to quit smoking. Nicotine replacement therapy uses products containing trace amounts of nicotine, such as chewing gum, nasal sprays or plasters on the skin. To help quitters relieve the irritability, insomnia, anxiety and other severe symptoms during quitting. The nicotine in these alternatives enters the bloodstream much slower than smoking, but it can quickly relieve cravings. Non-nicotine drug therapies, such as Zyban (Zaiban), have proven to be twice as effective as conventional methods in helping smokers to successfully quit smoking by acting differently from nicotine replacement therapy.

9 When you really find it difficult to quit smoking, you can consult a professional doctor for help. Getting support from family and friends is also important to successfully quit smoking.

Quit smoking

Quit smoking

Studies show that among the motivations for smoking, social needs come first, followed by sedation and pleasure. Acceptance of Commitment Therapy (ACT) can reduce the habit of smokers to avoid negative emotions, thoughts and feelings by smoking.

Professor Gifford of the University of Nevada in the United States found that the acceptance rate of smoking cessation was 2.3 times that of nicotine replacement therapy. In this treatment process, there are roughly 6 steps. You can try it step by step to help you live a life of "smoke" and disappearance.

The first step is to understand the inner impulse

When the thoughts and physical sensations of "comfort, anxiety, and sleepiness come to smoke" arise, be aware of these impulsive thoughts, know that the thoughts are just thoughts, and don't be bound by them.

See the cost of avoidance in the second step

Smoking can cause lung cancer, coronary heart disease, etc., and it can also affect the health of others. Smokers should be aware of these costs that they may have to pay when they quit smoking, and remind themselves to change their ways to cope with anxiety and stress.

The third step is to identify the values and obstacles

Smokers need to know what they really value (such as a healthy body and harmonious relationships)? What obstacles might be encountered in achieving the goal? What are the ways to overcome these obstacles? For example, do you want the pleasure of smoking, or the feeling of being disgusted by the smell of cigarettes?

The fourth step is full acceptance

Understand that "want to smoke" is just an idea, don't follow it as an order. Treating an uncomfortable heart feels like treating a guest. The visitor does not refuse, the visitor does not stay, and he is willing to endure the discomfort caused by smoking cessation for health.

Step five: practice mindfulness

Smokers observe the changing process of inner experience with a mindful attitude that is not evaluated, and increase their awareness of thoughts, emotions, feelings, etc., and get rid of their control. Mindfulness training can reduce stress, relieve anxiety, enhance self-control, and take better care of yourself and others.

Step 6 Give Commitment

The promise of smokers to themselves or others to quit smoking can help them to better endure the uncomfortable inner experience and act in a valuable direction according to the stated goals.