Many people dream of quitting, but they do not get anything done. Some repeat the fate of Mark Twain, throwing a bad habit only then, after some time to start again.

In fact, this process requires a scientific approach, experts say.

The fact that it is harmful to smoke is not known only by the lazy. And if the smoker does not even know, he will certainly be reminded of this packing of cigarettes, will show the terrible consequences of smoking. In some countries, cigarette packs even decided to stain in nauseating colors. It would seem - the reasons to part with a bad habit mass.

Nevertheless, every smoker has his own reason, or even a few, why he can not quit smoking. Someone believes that this way he relieves stress, someone is afraid of gaining weight, and some even believe that a sharp refusal to smoke is dangerous to health. Whether it's true or myths, but in any case the health benefits with complete quitting significantly exceed the hypothetical temporary inconveniences.

There are a huge number of ways to quit smoking, some of them more effective, others less. But doctors recommend choosing exactly the method in which the smoker is most sure and who approaches him as much as possible.

We picked up the five most common ways to quit smoking.

"In one fell swoop". About 75% of those who stop smoking do so without assistance - they do not go to specialists, they do not drink medicine. Despite the "popularity" of the method, it can not be called fully effective - only 4-7% of smokers can bring it to the end.

Behavioral Therapy. This method is based on active work with a specialist in cognitive-behavioral therapy (that is, a psychologist) and a joint search for a path to a complete cessation of smoking. Together with a specialist, a smoker searches for so-called "triggers" - situations in which a person experiences a particularly acute thirst for nicotine, then a plan is made to exclude these "triggers" from his life.

Substitution therapy. We all heard about nicotine gum, patches, candies, sprays and other forms of alternative nicotine use, all of this is nicotine-replacement therapy (NRT). This kind of therapy delivers nicotine to the body not through tobacco, but in another way. NRT is usually combined with behavioral therapy and serious support from relatives. In many cases, people stop smoking. But doctors say that with such therapy, nicotine dependence can remain, only its form will change.

For final rejection, it will be necessary to gradually reduce the consumption of nicotine, up to total failure.

Innovative Therapy. There is a modern therapy for quitting smoking, which can appoint a doctor. For example, drugs for the treatment of nicotine dependence without nicotine, which block the special receptors in the brain, and gradually the dependence goes away, without causing such a strong withdrawal syndrome, which so frightens the smoking person.

The combined approach. The use of several methods can significantly increase the chances of success. For example, innovative and behavioral therapies will work better than just visiting a psychologist. But each combination must be discussed individually with the doctor.

And here are a few important tips from experts. One of the main stages in the successful struggle against dependence is a clear action plan. It is necessary to appoint a day of smoking cessation, to which the smoker is ready to give up nicotine. It is necessary to tell your friends and family about your intentions, ask them to support. If there are smokers among friends and family members, try to offer them to refuse together, so it will be easier. Be sure to get rid of spare packs of cigarettes at work, at home and in the car, and all ashtrays.

Find your "triggers" and find a way to deal with them without the help of a cigarette.

Quitting smoking is a fight, and it's not always possible to win it the first time. Many smokers break before they finally give up the habit. In case of a "breakdown", one should try to smoke as little as possible, and continue attempts at refusal, when a person is again ready. A complete quit can take some time, but it's worth it.

Source: News Yu.

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