Tobacco: deciphering a dependency
7 min read
Louise halimi
Addictions
CBT
Hypnosis
Well-being
Despite a heightened awareness of tobacco's harmful effects, quitting smoking remains a challenging task.
Understanding the reasons behind tobacco dependence allows us to address the root causes comprehensively. This involves not only eliminating tobacco consumption but also becoming aware of our behaviors associated with smoking and changing them. Often, this awareness is the cornerstone of definitive cessation.
Today, there are several proven solutions to help overcome this addiction. The key is to find the most suitable one based on our situation and needs, often linked to our level of dependency and the number of years of smoking.
I will begin by explaining what is meant by physical dependence and psychological dependence, then I will present a range of practices used to overcome them.
Physical dependence.
Nicotine, naturally present in tobacco leaves, makes tobacco highly addictive. When tobacco is consumed, this molecule binds to brain receptors, triggering the release of dopamine, a neurotransmitter associated with pleasure. It is this effect that creates physical dependence.
Quitting smoking can lead to withdrawal symptoms such as irritability, depression, and anxiety, making the cessation process challenging. However, understanding these reactions enables the implementation of strategies to alleviate these effects.
Here are some suggestions:
- Maintaining good sleep.
- Reducing stimulants.
- Practicing relaxation or regular physical activity.
The physical effects of dependence vary among individuals but generally diminish within a few weeks after quitting smoking. During this period, an improvement in physical condition is usually observed.
Quitting smoking has immediate positive effects:
- After 24 hours: the risk of a heart attack decreases.
- After 48 hours: nerve endings begin to regenerate, improving taste and smell.
- After 72 hours: breathing becomes easier as the bronchial tubes relax.
Focusing on these immediate benefits can be an excellent motivator to sustain one's commitment.
Psychological dependence.
In addition to physical dependence, tobacco creates psychological dependence. Quitting smoking also means breaking away from all behaviors, habits, and mental associations a person establishes with cigarettes. Unlike physical dependence, which is linked to the body's reaction to nicotine, psychological dependence is rooted in emotional, behavioral, and environmental factors.
Here are some examples illustrating psychological dependence on tobacco:
Associations: Smokers may link cigarettes to specific activities, such as taking a break, socializing, or even relaxing after a meal. These mental associations become triggers that induce smoking, even in the absence of a physical need for nicotine.
Reflex behaviors: Certain gestures, movements, or rituals associated with smoking become...