Introduction:
Smoking is harmful to your health. This is the notion we used to hear in childhood. We knew that it was harmful for our body, but we still couldn’t get rid of it. People smoke to look cool because our media industry shows that smoking is a sign of power. In the digital world, we are emotionally connected with technology and absorb whatever it is teaching us. The emotion of power is associated with smoking. Our generation learns this. Peer pressure is another unbearable aspect of this. Many teenagers became chain smokers just because of their environment. The reason why people start smoking should be understood at first in order to break this habit. We can’t go back in past and play the cards. The other idea is to work on how we can quit smoking. Smoking-related cancers are uncountable because we only think that smoking leads to lung cancer, but on the other hand, it impacts every part of the body. Tobacco affects the function of smooth muscles as well. Smoking is like inhaling every kind of toxic substance in your body. Smoking releases the hormone dopamine, which makes people happy for a short time. Hence, addiction to smoking is the core reason people feel good or happy.
We need to burn calories daily, not tobacco
NICOTINE ADDICTION
Nicotine addiction is the most difficult addiction to treat. Smoking is the easiest and fastest way to deliver nicotine to the brain. Nicotine causes the brain to release dopamine, which makes people happy or makes them feel good. Once this emotion fades away as nicotine eliminates dopamine, dopamine slows down, and people crave it more. The time of nicotine elimination is directly related to its addiction. Smokers show this dependency on nicotine. If they can’t smoke, it affects their overall behavioral pattern. They feel depression, anxiety, irritability, and much more. If they smoke, all these things go away, and they feel good. This is the vicious spiral that makes people dependent on nicotine. After smoking once, a day, people became chain smokers.
SMOKING WITHDRAWL SYMPTOMS
According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), There are seven main signs of nicotine withdrawal: impatience, frustration, and hostility, as well as anxiety, depression, difficulties focusing, an increase in hunger, sleeplessness, and restlessness. The severity of nicotine withdrawal symptoms depends on how much nicotine is consumed. The more you consume, the more you will face withdrawal symptoms. On average, people feel these symptoms on the third day of quitting smoking, but few feel them this early. This symptom makes them eager to smoke to get rid of this emotional distress. There are many different factors as well that spike the symptoms, just as there are in the environment. If the people with whom you surround yourself are smokers, it will be the hardest task ever to overcome the withdrawal symptoms.
MINDFUL INTERVENTION FOR QUITTING SMOKING
Cognitive behavioral therapy (CBT) is the most effective therapy now a days in order to treat the withdrawal symptom. People go through anxiety and depression, for which they need proper consultation; otherwise, they go back on the old track, which is harmful. CBT provides therapy that helps you overcome the symptoms with proper coping mechanisms. Mindfulness-based interventions (MBIs). This technique helps people connect with the environment to make them feel good. We knew they craved dopamine, which makes them feel good; similarly, this technique will also help them feel good without smoking. All these therapies help people quit smoking through knowledge, motivation, and consultation. This combination will make them healthier and happier.
STRESS MANAGEMENT
Yoga is the best stress management solution for quitters. Yoga taught people self-love and discipline, which helped them cope with every kind of difficulty. The proper movements will help them give a proper rush of oxygen to every part of the body. Meditation has a huge impact on human health. The brain refreshes and works in a proper way. The silence and focus help a person to be in alignment with their body, soul, and environment. Exercise is another good thing that strengthens the coping mechanism because you endure resistance through stretching, lifting, and running. This persistence alters brain function and helps the brain forget about the dopamine buzz caused by the nicotine rush.
Pharmacotherapy
Bupropion SR is the first ever non-nicotine medication that can be used as an antidepressant. It is a nicotine receptor antagonist that decreases the rate of craving for smoking. Varenicline is a partial agonist. This slows down the craving and decreases the withdrawal symptoms. We have a lot more drugs that are effective for the cessation of smoking, but the important part here is to get proper consultation from a health care professional for the maximum benefit. If a person overdoses on any kind of drug, they will suffer the worst outcome because they cause psychiatric comorbidity.
Smoking Cessation Programs and Resources
Smoking is the area of concern now. International organizations have taken note of this issue and are supporting programmes for smoking cessation. Quitline’s are telephone-based resources available in every US state that help people for free during their quitting period. Text Messaging Support through the National Texting Portal supports and encourages people in their journey of smoking cessation. Non-Government organizations also initiate many apps for smoking cessation. The digital world is also creating a platform for smokers through which they can quit without any guilt.
EAT WISELY
A good diet is the main course of human life. People feel good if they have nutritional food because there is a deep connection between the stomach and the brain. Food that is good for the gut will play a vital role in the quitting journey of smokers. Leafy vegetables, fish, meat, and beans in a proper amount are recommended. Fresh juice is also good for people’s moods and lives.
LIFETSYLE MODIFICATION
If a person aims to quit smoking, he must mend his ways to get proper and productive results. The therapies and resources asked smokers to opt for running, walking, and exercises that gave them a sense of satisfaction. This feeling keeps them motivated and increases their willpower as a whole. There is an emotional connection between smoke and the brain, which should be dissociated by walking in nature.
Conclusion.
The environment plays a vital role. A smoke-free environment is best for everyone, not just people who want to quit smoking. Passive smokers are also at risk for many respiratory diseases. The environment should be human-friendly, taking care of the human brain and lungs. We are the ones who are responsible for environmental changes. All these things make it possible for smokers to quit smoking.
