Actually, it’s crazy: the one Who smokes is well aware that he spends a lot of money for a habit that is detrimental to him in the end. Nevertheless, for many people, it is very difficult to stop Smoking. “One reason is that the negative consequences for health in the future,” says Dr. Heike Winter, Psychological psychotherapist at the center for psychotherapy, Goethe University, Frankfurt.
Nicotine on the other hand, acts very quickly. “It is an extremely highly potent drug,” says the expert. To appear while the risks far in the future, leads the train on the cigarette to feel awake and focused. At the same time, the body relaxes. In addition, other aspects: For many, Smoking is at the same time to take a short break at work, and for a Moment to switch off. “The health risks most assume that nothing will happen,” says Winter. (Constantly tired and exhausted? It helps!)
Smoke stop: the positive effects after a short period of time
Anyone who has ever started Smoking, get rid of it is often just bad again. “Many smokers want to quit, do it, but not quite,” says Winter. The body is changing quickly in a positive way, if the smoke stop is achieved After approximately 20 minutes, the values of heart rate normalize blood pressure already. Twelve hours after the last cigarette, the physical performance is improved. All the organs are better supplied with oxygen.
Two weeks to three months after stopping Smoking, the circulation is stabilized and the lung function is markedly improved. “Stopping Smoking is worthwhile in any case,” says Winter. The effects are very quickly felt. After about a year, and has halved the risk for heart disease, after five years, for example, the risk for cancer in the pharynx, in the oral cavity and in the esophagus. (Harvard study: cigarettes, alcohol, or coffee? This disturbs the sleep at the most)
Important: dealing with negative thoughts
If you want to stop Smoking, it is first important to make a conscious decision to smoke. “You should not have to wait on a particularly good day,” advises Winter. A better strategy is to immediately stop, or at least a concrete date set.
The biggest Problem with the Smoking cessation dealing with negative thoughts is often. “Many people don’t have to worry that you will make it, or you’re afraid of nicotine withdrawal,” says the expert. Others might worry that they could increase after the Smoking stop weight. “The important thing is to make yourself courage and to be confident,” advises Winter. “Disaster thoughts do not help.” (So you can help the hormones of happiness on the jumps)
The own Trigger and out of the way
In order to stop Smoking, are still more tips to be helpful. “You should be aware of their personal triggers,” says the psychotherapist. In which Moment one uses in everyday life for a cigarette? What time is the Demand? “If you smoke, for example, always for the coffee, you should ask yourself, how important is the coffee is,” says Winter. “It can be a good idea, instead, to tea, to make a change.”
The Federal centre for health education advises that when you stop Smoking is also one of the “Four As”: to Dodge, to run away, distract and defer. You should go situations where you always smoked, out of the way. It can help to leave the place. Also, distraction can be beneficial – instead of Smoking, you can chew such as chewing gum. “It also helps the need to postpone,” says Winter. The Demand is rising for a short time and then subsides again. Very practical, it can help in the Situation, for example, to close the eyes, and ten Times take a deep breath. (Meditation: In only 10 minutes the whole body strengths)
No Solution: Nicotine Sprays
If you decide to become finally non-Smoking can be, especially the first three weeks of exhausting. “It can’t help to take symptoms seriously,” advises the psychologist. You feel withdrawal symptoms, is observed as serene as they come and pass by.
Of nicotine sprays and other nicotine-replacement products Winter not much. “So you followed the basic belief that you can’t make it without nicotine,” she says. “That would be about as if you wanted to run a Marathon, and all the time had a Ticket for the U-Bahn in the bag.” She thinks that it’s significantly cheaper to create the stop Smoking on its own.
In the case of a relapse, do not give up, but on the Ball
Not infrequently it happens that former smokers will eventually relapse. “It is important then, not to give up, but to start a new attempt,” says Winter. “Some need several attempts, at the end, but then be glad when you have done it. In addition, a smoke is worth a stop for the body – even if it is only four months.”
It is crucial, according to Winter, in addition, consistently with the Smoking. “If you reduce slowly this will not work in General,” she says. “It keeps ultimately to the fundamental belief that you need the nicotine or that the withdrawal is not otherwise create.”
It has not done it once to smoke, then you should make no exceptions. “Because of the addiction memory has stored a positive reminder to the nicotine, not, it is difficult to reach for on a regular basis again for a cigarette,” says Winter. “One is tempted, then it can help, before Plugging in, to pause to deal consciously with the negative consequences of Smoking and to make it clear that the body is grateful for every day you didn’t smoke.” (Also read: mindfulness for beginners: How you create it, to avoid Stress)
This article was authored by (Maria Berentzen)
*The post “expert tips: As you create it, Smoking” is to quit published by GQ. Contact with the executives here.