Tobacco smoke is one of the most common and complex addictions to face. If you are reading these words, you’ve probably wondered several times How to quit smokingbut perhaps you feel blocked by doubts, fears or convictions that are difficult to unhinge. Despite the risk information campaigns, renounce the cigarette smoke It may seem like a company.
Often, to make everything more difficult, some are some commonplaces which are transformed into real false myths. These beliefs, without scientific foundation, can feed our resistance to change. In this article, we will clarify together on these beliefs, to help you look at the path to quit smoking with greater awareness and trust.
1) Smoking Relax
“I smoke because it relaxes me”. It is perhaps the most common and rooted justification. Many people feel that the cigarette helps them to manage it stressbecoming an almost automatic response to stressful or unpleasant situations of life. But is it really the case?
In reality, scientific research shows an opposite picture. A meta-analysis of 26 studies highlighted how to quit smoking leads to a significant reduction of anxiety, depression and stress compared to those who continue to smoke (Taylor et al., 2014). Instead of alleviating it, therefore, nicotine addiction can become a source of stress itself. Nicotine, in fact, interferes with the natural cycles of rest, leading to a worsening of sleep quality. And anyone who has tried insomnia knows well how bad sleep can increase tension and irritability during the day, triggering a vicious circle.
So where does that feeling of relief comes from? The answer lies in the addiction mechanism. The alleged relaxation is nothing more than the effect of nicotine that appears i Symptoms of abstinence. When the levels of nicotine in the body descend, unpleasant sensations are manifested as restlessness and nervousness, and often those who smoke live theanxiety Like a signal to turn on the cigarette. The act of smoking, therefore, does only calm the discomfort created by the same nicotine abstinencetemporarily bringing the body to a state of quiet. It is not true calm, but the subsidence of an agitated agitation chemically induced.
2) pollution is more harmful than smoking
Nowadays reduce pollution represents one of the most important challenges that the man has placed for the future, not only for the effects on the planet Earth, but also for the obvious repercussions on health due to the poor air quality. In recent years, in the most polluted areas, the idea that the effects caused by cigarettes are less serious than those of the dust and gases that circulate in the air has started to circulate.
This is a common justification, especially for those who live in large cities. The idea is that, being already exposed to smog, the damage of a cigarette is negligible. Scientific data, however, tell a very different story. Although air pollution is a serious problem, its impact is not comparable to that of smoking. Statistics show that the percentage of tumors attributable to tobacco smoke is far superior to that linked to pollution (about 33% against 2%). On the contrary, Those who smoke at home live in an environment with a concentration of harmful substances much higher than that of a metropolis, Because smoking accumulates in a closed space.
3) Light cigarettes hurt bad
Many people, in an attempt to reduce damage, are looking for cigarettes that hurt bad And often the choice falls on the versions light. This belief is based on the idea that contain less tar and nicotine. In reality, as clarified by the same tobacco industries, the term light It refers to the flavor, not to the content of harmful substances. Buying them thinking of protecting one’s health is, unfortunately, an illusion.
The less intense flavor, in fact, often leads to an unconscious compensation mechanism: to maintain the desired nicotine intake, those who smoke light cigarettes tends to change their behavior smoking more cigarettes, inhaling more deeply or covering the ventilation holes of the filter (Rigotti & Tindle, 2004). The result is that, in the end, the quantity of absorbed toxic substances can be the same, if not higher, to that of traditional cigarettes.
4) I can quit smoking when I want!
This sentence hides a desire for control, but often clashes with a frustrating reality. Many consider smoking a simple one vice from which to get rid of with the only willpower. But if it were so simple, why is it so difficult to stop, even when you are fully aware of the risks?
The answer lies in recognizing that it is not a vice, but a real dependence. There Nicotine addiction It is a powerful mechanism. This substance, contained in tobacco, acts on the brain stimulating the release of dopaminethe neurotransmitter of pleasure. It is this chemistry discharge that generates that feeling of Wellness and gratification which makes the gesture so desirable.
It is a feeling so pleasant as to make us want to try it again, thus pushing us to repeat the action that caused its release. This sense of contentment is something that the smoker cannot give up, especially if we think that in most cases smoking becomes one response strategy to escape from external events: stressful situations, unpleasant emotions, traumatic and painful events, daily life problems etc.
Who wants to understand How to quit smoking He must first deal with this reality: to accept, without judgment, that the cigarette played an important role in the management of difficulties. The path to get rid of it is not a battle against a habit, but a process of discovery of new strategies, more healthy and functional, to face life.
5) By now The damage is done!
This is perhaps one of the most dangerous beliefs, because it feeds a sense of resignation. Phrases like “Well but something must die of something!” They are a way to protect themselves from the effort of change, but they are based on a wrong assumption. The truth, confirmed by science, is that the human body has an extraordinary recovery capacity. Quitting smoking is never useless, at any age. From the moment the last cigarette goes out, the body begins a healing process. Here are some of the improvements that can be found:
- After 8 hours: The oxygen contained in the blood returns to normal levels
- After 12 hours: Nicotine is almost completely metabolized
- After 24 hours: the presence of carbon monoxide in the blood is reduced
- After 7 days: decreases halitosis, improves taste and smell and feel more active and energetic
- After 9-12 months: improves breathing and pulmonary function, significantly reduces the risk of heart attack
- After 5: The risk of stroke and coronary events is drastically reduced and approaches those who have never smoked
- After 10 years: The risk of developing lung cancer has reduced to 30-50% compared to that of those who continue to smoke, and continue to decrease
- After 15 years: the risk of smoking diseases can approach that of non -smokers
As you can see, the benefits begin almost immediately and continue to grow over time. It is never too late to choose to take care of yourself and improve your quality of life.
How to start the path to quit smoking
Having dispelled these myths is the first, fundamental step. It shows that a part of you is ready to look at smoking for what it is: a habit that you don’t need anymore. Starting the path to quit does not mean having to climb a mountain in a single day, but taking a small step, with kindness towards oneself.
Ask yourself: What does smoking give me? What need does it answer? Recognizing the function that the cigarette has had in your life, without judgment, is crucial. Perhaps he was a partner in moments of solitude, a break from stress or a way to feel part of a group. Understanding this will allow you to find new strategies, healthier, to respond to those same needs. Start watching your habits: when are you smoke? Where? With who? This awareness is your starting point to build a future with more freedom and well -being.
Quit smoking: a path to well -being
Quitting smoking is more than a simple renunciation: it is an act of care towards yourself, a path that gives you back control over your health and on your psychophysical well -being. Every day without smoke is a victory, a step towards a more energetic and serene life. Remember that difficulties are part of the journey, but they do not define your success.
Dressing this change can make you feel alone, but you don’t have to do it in solitude. A psychological support can help you explore the roots of addiction, to develop personalized strategies to manage difficulties and strengthen your motivation. If you feel you need a guide on this path, Unabravo is by your side. Start the questionnaire to find your psychologist online and find out how a professional can support you in regaining your freedom from smoking.
