On 18 November the American Cancer Society held its 35th day against the U.S. smoke on this occasion my friend John Polito has republished its list of 30 tips to stop smoking abruptly ("cold turkey").
Fri them because I propose again These pills of wisdom, sometimes disarming in its simplicity.
"Thirty advice to stop smoking abruptly at the Great American Day Against Smoking"
d the John R. Polito
1. The law of addiction - The law of addiction says: "The administration of a drug to an employee will cause the restoration of chemical dependency to the substance itself." Yes, just a shot, snorted or chewed [1] and you'll be back to face up to 72 hours of nicotine detox, by far the most challenging times when you want to quit. The brain activity analysis shows that even a single shot of nicotine activates up to 50% of nicotinic-acetylcholine receptors. Most of those who have stopped smoking is thought to do it again once it is merely an episode in itself, but in fact scopriranno presto che il loro cervello ne richiede di più. Esiste una sola regola: niente nicotina. Un’ora per volta, una sfida per volta, un giorno per volta: non fare più nemmeno un tiro, una sniffata o una masticata!
2. Sii onesto con te stesso – Stai combattendo per guarire da una vera tossicodipendenza. Non puoi curarla o ucciderla, ma solo fermarla. Esiste solo una regola: nemmeno una oggi!
3. One day at a time - Forget to quit for good: this is the hardest psychological shock as possible. Instead, try to adopt a more practical philosophy, that of "one day at a time!
4. physical withdrawal - If it is not restored, the level of nicotine in the blood is reduced by half in just two hours. When you stop, 100% of the nicotine is eliminated within 72 hours after recruitment. The physical withdrawal has its peak on the third day and within two or three weeks to physically reset the brain function without nicotine.
5. Fight the demands of the unconscious - You have conditioned your subconscious mind to expect a new dose of nicotine when encountering certain times, places, activities, people, emotions . The reconditioning process to settle these claims for the use has its peak during the first week, around the third day. Within one month if it is headed, except for infrequent or seasonal ones.
6. emotional healing - The chemical dependency to nicotine was probably the most intense and repetitive relationship that we have ever known. Be prepared for a normal sense of emotional loss. The testing was six different emotional phases: 1. denial, 2. anger, 3. negotiation, 4. depression, 5. acceptance and 6. complacency.
7. Pensieri fissi coscienti – L’ultima fase della guarigione, il pensiero fisso, è il meno intenso ma il più duraturo. Il pensiero razionale si trova a rimanere fisso sui ricordi dell’uso di nicotina nel passato. Ogni giorno che passa questi pensieri diventano meno numerosi, più brevi come durata e generalmente meno intensi.
8. Sintomi dell’astinenza – Anche se può sembrare strano, i sintomi dell’astinenza sono una cosa buona, non cattiva. Quale migliori segnali di guarigione potrebbero esserci? Con ogni probabilità rimpiangerai di avere voluto smettere, quando soffrirai durante i primi tre giorni di guarigione. Ma prova a valutare, se ti va, come le sigarette ti hanno nascosto sino ad oggi questi sintomi con l'impiego di circa 4000 sostanze chimiche.
9. Registra le tue motivazioni – In the heat of battle it is normal for the mind to forget many of the reasons that motivated our decision to quit. Keep on hand a note or a letter summarizing all of your main reasons: it will be useful during a crisis.
10. Do not skip meals - Nicotine was our spoon as released into our bloodstream fats and sugars accumulated. Allowed us to skip meals without suffering from the symptoms of the fall of sugars, such as an inability to concentrate or hunger related anxieties. Eat healthy food little and often.
11. Three days of natural juices - During the first three days drink a lot of acidic juices, which help not only to remove the alkaloid nicotine more quickly from our blood, but also to stabilize the sugar levels and to prevent symptoms resulting from these changes.
12. Weight gain - È normale volere usare il cibo come un sostituto della dopamina, nel tentativo di soddisfare il bisogno di nicotina. Ma dovreste guadagnare almeno 35 chili per pareggiare i rischi alla salute causati dal fumare un pacchetto al giorno. Se sentite il bisogno di mangiare di più, provate a mangiare verdure o frutti a basso contenuto calorico, oppure fate più esercizio fisico.
13. Ansie legate allo stress – Contrariamente a quello che si pensa, fumare nicotina non elimina lo stress, ma semplicemente la voglia di nicotina stessa. La nicotina è un alkaloid and stress is an event that produces acid and is therefore capable of quickly neutralizing the body's nicotine reserves.
14. Stop for other - We can not quit for others. Must be a gift to ourselves. Stop for anyone (child, spouse, parent, friend, fetus that is developing, employer, medical, etc..) Creates a natural sense of self deprivation that devours our intimate conviction and ultimately would result in a relapse .
15. Attitude - A positive ("I can do it!") is important for both the conscious thinking mind that the primitive impulse that controls the body's response to the choice between fight and flight .
16. Patience - Years of fast fulfillment of falls in the level of nicotine in our blood we have become accustomed to being very impatient. It takes small steps, a time, a challenge, a day at a time and then celebrate.
17. Keep or throw all the instruments of nicotine replacement (NRT) - Get rid of all vehicles intake of nicotine, including products in its stead.
18. Interaction Caffeine / Nicotine - Nicotine doubles the speed at which the body assimilates caffeine. then you must expect that the level of caffeine in your blood is twice than usual with the same doses. No problem if you do not suffer for this, but be prepared to cut a little 'the amount of coffee, in the case of anxiety or difficulty sleeping.
19. seizures last less than three minutes - In contrast to conscious thought fixation (such as "the nice juicy steak", which can last as much as being able to concentrate), no crisis unleashed from your subconscious will last more than three minutes.
20 . The symptom of the distortion of time - Quit causes significant time distortion. Even if the seizures last only a couple of minutes can seem like hours. Keep a watch on hand.
21. techniques to overcome a crisis - One way to overcome the crisis is to train yourself to breathe deeply and slowly clearing the mind and thoughts from various focusing on a person, place or thing that we like. Another popular exercise is three minutes to recite the alphabet with each letter a food combining, a person or a place that we like.
22. crises - Another technique is to openly address the crisis. A crisis can not cut you, burn you, kill you or make you bleed. Try to be brave at least once. In your mind tighten your arms around the energy crisis of anxiety and feel like slowly fades and dies in your embrace. Yes, another crisis bites the dust and victory is yours!
23. Compare stimuli crisis - Within two weeks you will begin to understand and find that whatever you were doing when you were a slave to nicotine can still do it quietly without, often even better than before. Meet, greet and defeat your stimuli, do not hide from them.
24. alcohol use - Research shows that alcohol use is associated with about 50% of relapses. Be very careful with alcohol consumption during the first two weeks since you stopped.
25. There are no excuses for relapse - Admit that the use of nicotine can not solve the crisis of any kind
26. Avoid any kind of crutch - With crutch is any type of remedy to which you lean so that - if you've suddenly took off - could lead to a loss of support and then relapse.
27. The dream of smoking - Be ready for the possibility of extremely realistic dreams as tobacco odors released by tissues that are healing now faced with senses of smell and taste much more developed.
28. One rule only - There's always been a rule alone. If you make a shot, you have to go back.
30. Relapse - There are only two good reasons to make a shot after you quit smoking. The first is why would you return to your previous level of consumption until it makes you sick or die. The second is because you like the withdrawal symptoms and want to extend it forever. But if none of these options appeal to you, try to live an alternative surprisingly simple: no nicotine just one day at a time. No more a shot, snorted or chewed. [3]
[1] Si fa naturalmente riferimento anche ai danni procurati dal tabacco da fiuto e da masticare, in Italia non così diffusi, ma altrettanto pericolosi in termini di dipendenza
[2] www.whyquit.com probabilmente la libreria gratuita più fornita al mondo sull’argomento
[3] Cfr. nota 1
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