How to quit smoking – How to quit smoking effectively?

Quitting smoking – how to do it?

Quitting smoking is not at all easy and enjoyable. The most important thing in all of this is motivation, without them no external support will bring the intended results. If your motivation is based only on the requests of your family, doctor or other people, the chance of success is reduced to almost zero. It’s you, you must want to quit smoking!

Strong motivation is the basis for quitting smoking

You will be laughed at by the slogans such as “Do not smoke, you will die healthier”. “I smoke because I have little pleasure in my life”? If so, it means that you haven’t yet matured for this decision. There are people who like their addiction, there are people who notice their health problems and want to quit. It is absolutely necessary to find one’s own reason, a personal reason, not the one indicated to us by others.

If someone really wants to quit smoking, let’s ask them a simple question. When? If he has set himself a date, he can really indicate that he wants to, if he says that he is not ready in the future. The beginning of quitting smoking is hard, but every hour, every day without a cigarette is your little success, which can lead you to stop using this addictive specificity completely. So don’t give up right away, frequent attempts lead to success!


It is a good idea to write down which circumstances and feelings accompanied you when you reached for a cigarette. Write down every cigarette you smoke. Watch how many cigarettes you smoke, at what times and in what situations. Such an analysis will probably show that you often reach for a cigarette routinely, during breaks, or because a friend goes to smoke.

Search for allies

The role of family and friends is very important! They should motivate you, support you, and even practice physical activities or other activities that effectively distract you from addiction. If the whole family smokes, the ideal solution is to quit cigarettes at the same time, supporting each other and motivating each other to continue. Specialists also recommend group psychotherapy, as there are strong interactions between people who are struggling to quit. It is often the case that people from such a group exchange phones and make friends. It is easier to stop smoking in a group than alone. So ask your loved one who also smokes to quit smoking with you.

Take up the challenge! Suppose you stop smoking on a given day, for example on World No Tobacco Day on May 31 or on World No Tobacco Day in November. These are ideal opportunities to tell cigarettes NO!

How does smoking affect health?

Everyone knows that cigarette smoke is harmful, but as the statistics show, not many people try to do something about their dangerous, because they are mortal addiction. Doctors with smoking addiction say “mental illness” or “mental disorder” and point out that you have to be treated by a specialist. There are about 4,000 chemical compounds in cigarette smoke, of which about four hundred have an irritant effect and more than forty may be the beginning of cancer.

That is why it is not surprising that so many people die of cancer after many years of “friendship”. In the first months of smoking, cigarette smoke begins to destroy the epithelium hugging the bronchi and at the same time destroys the not usually important ciliary bronchi covering the bronchi. Eyelashes are microscopic hairs growing out of the bronchial epithelium, and their function is to catch and purify the air flowing into the lungs. When the smoke destroys this forest, only a flat space is left, which does not capture the pollutants.

So the respiratory tract is exposed to a higher risk of damage as well as infection. A smoker’s cough is a defence of the bronchi against the irritating smoke of a cigarette. However, if the smoker does not stop smoking, a suspension is formed in the lungs as a result of smoke.

Cigarettes contain a substance that has an extremely strong effect on the brain and cardiovascular system. Cigarettes strengthen addiction by stimulating the growth of dopamine in the brain, making you feel the pleasure of smoking and happy to reach for it again. Large tobacco companies are well aware of the harmfulness of tobacco, because they themselves add several hundred different substances to it, including perfumes, chemical flavour enhancers and the most importantly, a number of very strong addictive substances.

In the media all over the world there is still a lot about the alarming number of deaths related to smoking. Many people promote smoking cessation fashion, resulting in a loss of millions in profits for companies. So they necessarily use “grabs below the belt” with the permission of the authorities. They add strong addictive substances in order not to lose customers, but they have on their consciences the deaths of many people, including their beloved grandfather, beloved father and beloved mother. They would not have died had it not been for the greed and greed of the heads of these large corporations. On the other hand, the spokesmen of large companies reply that they do not force anyone to smoke, and this is the free choice of every human being.

Sudden discontinuation of cigarettes causes mental problems and disturbances in the functioning of the body, symptoms are similar to discontinuation of drugs. These are difficulties with contraception, sleep problems, irritability, agitation, nervousness, problems with sleeping nicotine hunger, sometimes headaches, increased appetite, nausea, dizziness, difficulty concentrating, not mastering, trembling hands.

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