Nicotine (taken through cigarette smoke, tobacco, electronic cigarettes) is a major cause of health abnormalities and disorders. Giving up its consumption is a preventative measure to reduce the risk of developing a number of diseases, such as cancer, lung complications and diseases, heart problems, vascular problems and strokes. Nicotine chewing gums, such as those with the trade name Nicorette, are an aid to quitting smoking; they are specifically designed to discourage smokers from lighting their cigarettes by offering a low dose of nicotine without the carcinogens found in tobacco. Unfortunately, some people switch from one vice to another and become addicted to these tires. Face the problem with courage to break this habit: fight the need for nicotine, seek support and learn about the risks of prolonged use of these products.
Steps
Part 1 of 3: Break the Habit on Your Own
Step 1. Resist the desire
If you have switched to nicotine chewing gum, hopefully you are no longer a smoker; however, you are still addicted to the substance and its stimulating effects, which means that you feel the desire to take it. Physical craving typically lasts less than five minutes, so try to wait for it to subside by distracting yourself, postponing your intake, or engaging in other activities.
- One technique is to take 10 deep breaths (or count to 10), go to the kitchen sink, grab a glass of cold water, and sip it slowly until the craving has passed.
- Go for a walk, wash the dishes, clean the house or take care of the garden; call a friend for support or meditate.
- Alternatively, keep an interesting book with you; take the book with a pen or a highlighter and when you feel the need for nicotine start reading, taking notes and engaging your mind.
Step 2. Find a chewing gum substitute
You may be surprised to learn that only a small fraction of gum consumers meet the requirements that classify them as physically dependent on the substance; this does not mean, however, that it is not a vice, as some individuals do experience withdrawal symptoms. But in this case it is much more likely that it is a psychological addiction; maybe you chew these gums because you feel anxious, nervous or moody when you don't have them.
- Chewing them continuously could be an oral obsession; replace them with something alternative, such as nicotine-free gum or mint.
- Chew on pieces of ice, gum (which comes from plant resin) or beeswax.
- You can also engage your mouth by eating a healthy snack; take some carrots, some celery or a cucumber.
- Keep in mind that chewing tobacco Not it is a good alternative, as it contains many of the carcinogens that are present in cigarettes.
Step 3. Learn to recognize and dismiss attempts at rationalization
The human brain is cunning and can justify almost anything; you may find yourself thinking that there is nothing wrong with chewing gum today. However, this means rationalizing the problem and can frustrate your efforts to quit; then learn to identify these thoughts and suppress them.
- Rationalizing an issue essentially consists in finding an excuse; it's an attempt to create a plausible reason to do something you want to do, but you actually know very well you don't have to do. It's a bit of a way of deceiving yourself.
- Pay attention to the thoughts that arise, such as: "What's wrong with taking just one gum?"; "I'm in control of the situation and can stop when I want"; "Today is an exceptional situation because I am really very stressed" or "Chewing these gums is my only way to overcome difficulties".
- When you manage to identify one of these "excuses", try first of all to bring to mind why you want to stop the vice; reflect on your reasons, write them down and keep the note in your wallet if necessary.
Step 4. Exercise regularly
Some studies have found that it can reduce the negative effects of nicotine withdrawal. Exercise can control craving by releasing endorphins that make you feel good, as well as engaging the mind in the activity and taking it away from the thought of gums. Aim to get at least two and a half hours of moderate activity per week or 75 minutes of strenuous exercise.
- Do the physical activity you enjoy; this could be walking, running, swimming, cycling, or weight lifting.
- Consider attending a yoga, Pilates, or aerobic dance class.
- You could also join a sports team, such as basketball, hockey, or softball.
Step 5. Avoid high-risk situations
Anyone with an addiction knows that they can encounter moments of weakness, such as thoughts, circumstances, places or people that can trigger the need for nicotine; some times or places may be worse than others. For example, see if you feel a more intense need for this substance when you are with other smokers or when you are with friends at the bar; they could be contexts that expose you to a higher risk.
- Not only can these triggers cause you to chew nicotine gum when you are trying to quit, but they can also cause you to start smoking again.
- Avoid in all ways to "fall back". If your colleagues smoke during their work break, spend it somewhere else; if the need is strong when you are at the bar, go out less often or find alternatives, such as pastry shops or places where it is forbidden to smoke.
- Do you feel a particular need to chew gum after meals? Since you've just eaten, you can consider holding a toothpick in your mouth.
- If you find yourself craving nicotine or wanting to smoke when you are stressed, bored or anxious, you need to go to great lengths to find more productive ways to relieve those feelings. Keep a journal in which to express how you feel, in order to relieve anxiety; find a new hobby to avoid getting bored and keep your mind busy so you don't have time to think about nicotine.
Part 2 of 3: Overcoming Addiction and Finding Support
Step 1. Find a support group
Talk to trusted friends or family members, ask them to support you morally and encourage you; let them know what you are doing, they will be happy to help you.
- You can ask them for specific actions, for example not to smoke and not to use nicotine products when they are close to you or to offer you a healthy snack when you visit them.
- Sometimes, the simple understanding of others is enough; ask if you can let off steam with them or call them in times of weakness.
Step 2. Join a support group
Find more help than just support from friends or family; you can find countless groups of people who are quitting smoking or using nicotine. Join one of these and share your experiences with other people who understand exactly what you are going through.
- Search online or ask your doctor to recommend such a group in your area; contact him for more information or go directly to a first meeting. If you can't physically go to meetings, find some online support groups to chat with you.
- For example, Nicotine Anonymous is a non-profit group that has a 12-point program along the same lines as Alcoholics Anonymous.
- You can also contact various cancer associations to find out about the various support groups against smoking and nicotine.
Step 3. Talk to a psychologist
The habit of chewing nicotine gum is a physical and psychological need; for both reasons it can be considered a real addiction. If you are determined to quit, make an appointment with a therapist or psychologist who deals with these issues and who can help you get rid of this habit once and for all.
- The psychologist can offer you strategies to learn how to manage the problem; for example, he may try cognitive-behavioral therapy, which teaches you to recognize problem behavior and implement a better one.
- For example, the therapist can talk to you about the effects these gums have on your life and analyze their advantages and disadvantages; it can also teach you to moderate the need for nicotine and avoid "high risk" situations to avoid relapses.
Part 3 of 3: Weigh the Risks
Step 1. Talk to your doctor about the risks nicotine gum poses
Doctors prescribe or recommend this "treatment" as a temporary help in quitting smoking; usually, however, they recommend not to continue with this method for more than one or two months. While they are considered an integral part of long-term detoxification, they are still not suitable for use beyond 12 months.
- People who chew them for a long time can often suffer from chronic jaw pain.
- These are products with stimulating properties that lead to a narrowing of blood vessels, increased heart rate and blood pressure. Consumers may also be at high risk for palpitations and chest pain.
- Nicotine also acts on the immune system, increasing the risk of cardiovascular, respiratory and gastrointestinal diseases; you may be more predisposed to metabolic syndrome (which carries an increased risk of diabetes), impaired reproductive health, and more.
Step 2. Don't rule out the possible risk of cancer
Cigarette smoking is known to cause this condition, as is chewing tobacco, another product that contains nicotine. Some laboratory studies performed on animals have found that even lasting consumption of nicotine in general and chewing gum specifically can increase the risk of oncological diseases.
- However, gums act differently than smoking; the active ingredient is released slowly through the mucous membranes, enters the blood system at a slower rate and at significantly lower doses, in addition to the fact that it is not accompanied by the same substances as tobacco.
- The risk of cancer related to the consumption of these gums has not yet been proven; Although nicotine is highly addictive and poisonous in high doses, researchers have not yet been able to prove that it can cause cancer by itself.
- Keep in mind that science has not reached firm conclusions; chewing nicotine gum can be harmful, although there is still no absolute certainty, even if the general risk is lower than smoking.
Step 3. Do what's best for you
Many people who use these gums don't necessarily have an addiction, at least physically; usually, they chew them because they fear they will relapse and go back to smoking. This is a rather understandable reason for continuing to use them; in the end, however, it is you who must decide for yourself.
- Ask yourself if you are ready to give up this habit and if you are sure you will not fall back into the habit of cigarettes.
- Evaluate the advantages and disadvantages; if it helps, write on paper how these tires affect your life, both positively and negatively.
- Above all, based on current knowledge, know that smoking cigarettes is undoubtedly more dangerous than chewing nicotine gum.
