To quit smoking, you need to change some of the rituals associated with this habit. Thoracic surgeon and oncologist Andrei Nefedov told Lente.ru about this.
According to the expert, regular tobacco use most often leads to the development of psychological dependence, and after several years of use, a person wants to smoke because of physical thirst and cravings. To get rid of this habit, the doctor emphasized, is necessary to avoid the development of tobacco-associated diseases, in particular lung cancer.
He explained that the first step is to make a decision to quit smoking, explaining to himself the reasons for quitting this habit. Every time you have a craving, you need to respect your decision and stop yourself from smoking.
“The most difficult time is the first weeks of rejection. During this period, there are many conflicting thoughts, persuasion and bargaining with oneself. Remind yourself that in this case you are exchanging your health and risking your life with every puff,” says Nefedov. He added that it is important to enlist the support of loved ones with whom one could share obsessive thoughts about smoking and one’s persistent desire. The doctor also advised not to neglect breathing exercises that mimic the process of smoking, for example, breathing 3-3-6 (inhale for three counts, hold your breath for three counts, and exhale for 6).
In addition, it is important to avoid triggers at first, such as coffee in the morning, which usually comes with a cigarette, alcohol, because self-control worsens due to its influence. Instead, you can use other rituals: deep breathing, walking, drinking water from a straw. If this does not work, then it is worth contacting a narcologist and a psychologist or calling a free smoking cessation hotline.
According to Nefedov, if a person smokes or has smoked a pack of cigarettes a day for about 30 years, then he is at risk of developing lung cancer. For such people, he noted, it is important to closely monitor their health and pass screening tests, such as low-dose computed tomography (LDCT), on time.
The doctor indicated that it is recommended to undergo NDCT for smokers from 55 to 70 years old inclusive.
Source: Rosbalt
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