Today we will talk about how to quit smoking and why it is so difficult. Smoking is an addiction, and it has deep psychological roots. For fans of the video format, as well as for working with my students, I recorded a video on this topic. If you prefer the text, then read on. First, let's figure out why many of us become smokers. Why do we start smoking? - to maintain communication with people who want to be interesting, with the group they want to fit into.- Coping with negativity: Cigarettes may seem like a way to cope with stress and anxiety. However, you and I can think of other ways to live and relieve unpleasant conditions. Before you deal with anxiety, it’s better to think about whether it arises, what circumstances, situations provoke it? Or what is my attitude towards these circumstances that causes a stressful situation and can this attitude be changed? - Advertising and cultural patterns: Advertising and films can create the impression that smoking is cool and fashionable. How does physiological addiction work? Nicotine: is one of the culprits the culprit in our dependence. It quickly affects the brain, causing a feeling of pleasure. Tolerance: Over time, our body gets used to nicotine and we need more cigarettes to get the same effect. Withdrawal: When we try to quit smoking, we experience severe physical and psychological withdrawal symptoms. We fall into stress again. How does psychological addiction work? Understanding this issue can be the key to success in such a difficult task as quitting smoking. It is psychologically difficult for a person to cope with something, most likely with some emotions, feelings that plunge into a negative state. The easiest way to get out of this state is to replace it with something. For example, smoke. The psyche remembers that after this it becomes a little easier. But only for a while. Then, in the next uncomfortable situation, we automatically resort to the once tried method. Food addiction and others work the same way. Therefore, in order to overcome such addictions, it is not enough to simply decide and start quitting. How to quit smoking? Understanding motivation: Figure out why you want to quit. Do you really want this or just “should”, but who “should” is not clear. This could be for health, family, or a better financial situation. Try to calculate how much money per week you spend on smoking. Now multiply this amount by 52 - the number of weeks in a year. This is exactly how much could be put aside in a year for something more interesting. Psychological work: Understand yourself, or with the help of a psychologist, exactly what emotions, feelings, states you are “smoking.” Most often this is: - anxiety; - a feeling of uncertainty; - shame (when something does not work out the way we would like); - a state of fatigue; - a state of despair and powerlessness. Perhaps you will discover some additional points. Now, having understood these feelings, try to recognize them and be in them: “Yes, it’s very difficult for me to bear fatigue and uncertainty now!” Think about what caused this feeling, what situation, what thoughts ?What can you do in this situation to change it? If nothing, which is unlikely, then try to change your point of view on this situation to a more adaptive one. Find alternative ways to support you in experiencing negative feelings and emotions. Rest, a quiet life, your own choices will help you with this. If you cannot go through this psychological path on your own, then consult a psychologist. Therapy can help you understand and work through the psychological aspects of addiction. Supportive environment: Tell your friends and family about your decision to quit smoking. The support of loved ones is important. At the same time, you will be able to understand whether your environment is ready to support you or whether in response you more often receive jokes and jokes. Self-control: Make a plan to combat temptations and work.