When a person is hooked on tobacco he does anything to get a cigarette. “Nicotine addiction causes people to live closed in on themselves. In the end, it produces a dependence to a drug and a teaterrible psychological crawl“, reports Jesús Díaz Sánchez-Aranzueque, psychotherapist.
Among smokers, only 3% are social smokers or without chemical addiction to nicotine. Of the rest, there is 7% a year who stop smoking only voluntarily … 90% remaining, however, you will need accompaniment and even specialized treatment to quit smoking.
This is stated by Dr. Mariana Alfaro, a specialist in Family Medicine and Smoking, who argues that if we want to stop smoking the main thing is become aware that we are making a real decision with motivation to change our habits to enjoy full health.
We spoke with two experts in the field to find the keys to quit smoking once and for all this new course:
Change your brain with good words
Santiago Ramón y Cajal, Nobel Prize in Medicine in 1906, said a tremendously powerful phrase that at the time we thought was metaphorical. Now we know that it is literal: “Every human being, if he wants to, can be a sculptor of his own brain”.
“Depending on how we talk to ourselves, we shape our emotions, which our perceptions change. We do not see the world that is, we see the world that we are, “says Díaz Sánchez-Aranzueque.
The expert is convinced that the mind can be changed through the body: “We must take the focus of attention away from those thoughts that are altering us, causing discouragement, anger or worry, and that make our decisions start from an inappropriate point of view“.
Get out of your comfort zone
Díaz Sánchez-Aranzueque maintains that fear prevents us from leaving the comfort zoneWe tend to the security of the known, and that attitude prevents us from realizing ourselves. “To grow you have to leave that area. Most of the acts of our life are governed by the unconscious, we react according to some automatisms that we have been incorporating. We think that spontaneity is a value; But for there to be spontaneity, there must first be preparation, otherwise there are only automatisms. I am more and more convinced of the power of mind training … “
As a recommendation, he proposes to change the habits of thought and train our integrity by honoring his own word. “When we say i am going to do this And we don’t physically alter our brains. The greatest potential is the conscience. What resists persists. Acceptance is the core of transformation, “he says.
Willpower, in doubt
Willpower is a very bad partner to quit smoking, says Díaz Sánchez-Aranzueque. “Patience and perseverance they must be created without willpower. To quit smoking, the important thing is commitment and patience, when you quit smoking with your willpower it seems that you are making a sacrifice and in the end it is very difficult for this to prosper “, he adds.
Alfaro thinks something similar: “Many people believe that it is only a matter of will, the addiction to nicotine produces neurobiological changes that stimulate different brain pathways and nuclei that make an addict tend to repeat that stimulus that gives you pleasure, reward and enjoyment“.
And he argues that, while it will take some will to achieve it, we will also have to work on behaviors, habits, lifestyle and nicotine addiction. “Our whole being, our aspects: biological or chemical, mental or emotional, social and spiritual, are intimately linked to this addiction,” he adds.
In conclusion, the doctor bets on have a positive look and motivating, thinking of it as a short and long term investment. “It is good not only to choose a date to quit but also to write on a sheet of paper the reasons why you want to quit smoking,” he reports.
Bet on lightly digested foods
Alfaro considers that the basis of all treatment involves accompany these changes with a healthy lifestyle. Drinking a lot of water (this reduces anxiety and the urge to smoke, favoring the elimination of cotinine in the urine), doing daily aerobic physical activity and having a diet rich in fruits and vegetables, legumes and whole grains, organized and varied will help greatly. .
He also recommends avoiding alcohol (a central nervous system depressant that decreases control and will) and beverages high in xanthines such as coffee, soft drinks (which stimulate the secretion of catecholamines also stimulating the dopaminergic pathways).
In conclusion: food should be lightly digested In order not to overload the digestive system, we therefore recommend avoiding meats, especially red meats, stir-fries, fats, refined flours and sugars.
Surrogate strategies for managing the urge to smoke or craving
Alfaro is committed to identifying the moods and events that enhance the craving and withdrawal symptoms such as meetings with other smokers, frequenting places where you can smoke, having negative feelings, family or work stress, anxiety …
And he proposes to change activity when negative symptoms are identified, such as going for a walk, being distracted, doing manual work, drinking water, brushing teeth, use sugar-free candies or lozenges, doing relaxation and breathing exercises, enjoying music that inspires you and makes you smile or having anti-stress balls at hand.
Find your circle of support
Remember that you can find your circle of support in friends and family: announce to all your close friends and affections your initiative to try to quit tobacco, seeks family and social support and identifies non-smokers or ex-smokers who can give you support and support in the face of difficult days.
Seek specialized help
Alfaro confesses that many patients need extra help to quit smoking. In addition to receiving guidance, support and monitoring to achieve that goal so desired and important for you and for those around you.
Image | Friends, Unsplash