In the process of quitting smoking, many changes occur in the body. Providing psychological help for oneself during the adjustment period is the main task of the smoker. Simple but effective ways to control a bad habit make fighting addiction easier. Sport, food correction, pharmacological agents, search for new hobbies, psychotherapy sessions are the basis of treatment. But like many long-term processes, ending addiction requires planning. The daily smoking cessation schedule clearly shows what changes in the body during smoking cessation. A detailed explanation of the causes of physiological and emotional manifestations helps to get a positive result in a strictly defined time frame.
Why do you need a smoker calendar?
Smoking is a pathological addiction, which is based on a tendency for the rapid formation of bad habits. The psychological aspect also determines the methods of treatment - it is impossible to design an effective therapeutic scheme without a clear plan. The non-smoking calendar helps to achieve the goals set on a daily basis, motivating the person to empirically control the information provided. The formation of strong goals, new, healthy habits, the satisfaction of banal curiosity, ultimately leads to a positive result.
A smoking cessation calendar will be helpful at all stages of quitting nicotine, from wanting to quit smoking and ending with maintaining a lasting forgiveness.
Preparatory phase
The body begins to experience stress as soon as the thought "It's time to quit smoking" appears - leaving the comfort zone is always accompanied by unpleasant sensations. Psychologists advise using a diary calendar as moral support. One week before the expected date of complete cessation of smoking, it is recommended to carry out preparatory activities with mandatory registration of the list of cases and notes on their implementation. This includes:
- reading motivational literature;
- watching a video on the harm of smoking;
- compiling a personal list of reasons why you should definitely stop using nicotine;
- identifying all the negative factors that provoke the desire to smoke - these can be stressful situations at work, lack of physical activity, the presence of domestic problems, abuse of low-alcohol beverages (beer, energy drinks), close communication withpeople who smoke. ;
- identifying all possible ways to eliminate external stimuli;
- connecting relatives to the process - a requirement to maintain loyalty, to avoid inappropriate jokes, do not smoke in the presence of a throwing person, refrain from arranging the relationship;
- to eliminate all the memories of cigarettes from everyday life - perform a general cleaning, wash things, throw away lighters, remove ashtrays.
First week
The preparatory work has been left behind, the first day of a new life has come. Already 20 minutes after the last smoked cigarette, there are positive changes in the work of internal organs. In particular, blood pressure and heart rate normalize. Every hour without nicotine improves your physical condition, but also disturbs you emotionally. Understanding the causes of physiological changes helps to accept the difficulties and successfully pass the most difficult phase of adaptation - the first week without nicotine.
After 24 hours without cigarettes, carbon dioxide is completely removed from the body, the lungs are saturated with oxygen and the risk of heart attack is reduced. A person feels an increase in strength, has joyful emotions based on pride in his deed. There is a false euphoria "it is so simple". On a physical level, lightheadedness, agitation, and sleep disturbance are felt.
On the second day, the sense of smell and taste improves. Nerve cells begin to repair. Nicotine is partially excreted by the body. There is still a state of euphoria from the decision. The desire to smoke is minimal. But at the end of the day nervousness and irritability appear. It becomes difficult to determine what you want at the moment - sleep, walk, eat?
Lack of nicotine causes increased urination, increases or conversely disappears appetite, with normal physical exertion appears shortness of breath and dry cough. Sleep problems get worse.
At the end of the third day, the bronchi completely relax, the depth and fullness of breathing improves, the volume of the lungs increases and an increase in energy is observed. The desire for nicotine is reduced at the cellular level. Positive changes are not perceived by a person against the background of a deterioration of emotional state. Nervousness is growing, there are frequent breakdowns, expressed in annoyance to the people around. There is a moderate tremor (tremor) of the fingers. Heavy sleep, with frequent interruptions, comparable in manifestations to insomnia.
Physically, a person feels some fatigue from constant anxiety, has a desire for sweet, salty, spicy - all products with pronounced taste. Against the background of inaccuracies in nutrition, heartburn, nausea and moderate abdominal pain may appear. With sudden tilt and movement, palpitations and dizziness are observed.
On the fourth day, blood circulation returns to normal. Recovery processes continue in the gastrointestinal tract and lungs, metabolism tends to the physiological norm. Intestinal peristalsis decreases, in most cases due to uncontrolled nutrition, the desire to eat constantly. The body requires high-calorie foods with bright flavors, so an ex-smoker does not have enough light foods with fresh fruits or vegetables, the emphasis is on fizzy drinks, chips, crackers, fast food.
The emotional state during this period is characterized by lethargy, boredom of feelings. Fatigue of the first three days affects. It is natural for a person to be depressed, to feel sorry for the little things, often there are tears for no reason. Sleep problems are often treated with sedatives. Imbalance provokes tinnitus, increased blood pressure, periods of hunger. The appearance of edema on the face and limbs is possible.
On the fifth day of cigarette rejection, the vessels are toned, the microcracks on the tongue heal and the restoration of the bronchial cells continues. Psychological well-being is deteriorating. The day is considered critical. It is during this period that 70% of smokers quit. Psychologists recommend completely restricting communication with the outside world and trying to overcome a difficult line yourself at home.
You can be distracted by foods, preferably healthy products. The taste buds are partially restored, so the food acquires the entire palette of aromas. Citrus fruits, cheeses, meat products can really surprise, especially if a person has suffered from long-term addiction. The physical condition is close to normal, except for a wet cough and the feeling of a lump in the throat.
The blood is partially renewed. Nicotine-free cells appear in the body for the first time. There is an increase in mucus production in the lungs, which provokes a "wet" cough. Lack of toxic substances leads to gallbladder dysfunction. Diarrhea and nausea usually occur on this day. Poor physical well-being provokes negative processes in the central nervous system. A decadent mood, tears, added nervousness on the verge of aggression are typical symptoms of withdrawal.
Lack of a balanced diet leads to tremors in the limbs, poor eyelid tics and decreased appetite. The person constantly feels thirsty. The feeling of a lump in the throat persists and worsens. In the expectorant mucosa, dark impurities can be noticed - this is the resin accumulated in the respiratory tract.
Nicotine withdrawal ends at the end of the week. The most difficult phase has passed. The body can function without toxic nicotine, natural regeneration processes are triggered.
Fecal disturbances, increased urination, heartburn, stomach cramps are observed. During this period, it is recommended to eat low-fat foods, the main emphasis is on fresh vegetables, not sour fruits. It is important to drink about 2 liters of purified water at room temperature every day.
A person's condition is characterized by emptiness, awareness of the harmfulness and meaninglessness of a habit, for which so many years have been spent. On the seventh day, it is important to prevent the development of a depressive mood. Communicating with children and family will help in this matter, preferably in places where smoking is prohibited.
The second week
From the beginning of the second week, the person feels an increase in energy and pride in the work done. A good mood, backed by excellent well-being, motivates you to continue what you started. The tissues of the internal organs are saturated with oxygen due to normal blood circulation. There is a feeling of "flying walking". Lung function is improved by 30%. Maintaining a positive mood is the main task of the second week of quitting smoking.
On the eighth day of getting rid of the bad habit, the sense of smell and taste continue to recover. Foreign smells that a person simply did not feel behind a smoke screen can cause both pleasant associations and rejections, up to nausea and vomiting. It is worth taking care of the microclimate at home, creating a favorable atmosphere, and also refrain from visiting fast food cafes, places with large crowds.
Increased appetite and learning about the tastes of long-forgotten foods can cause weight gain. It is difficult to prevent nervousness from being caught, but it is possible with the support of loved ones. Light food eliminates most of the problems of the eighth day - insomnia, aggression, depression and mild stomach aches.
Depending on the conditions of a balanced diet, the function of the gastrointestinal tract is normalized. The production of enzymes in gastric juice is close to normal. Regeneration continues in the lungs and bronchi. Hematopoiesis develops in healthy conditions. The person is experiencing difficulties with personal time, which suddenly became more. Most breakdowns of this period occur not so much due to the desire to smoke, but under the influence of external factors. Drinking coffee in the morning, taking a break from smoking at work, doing household chores without the usual cigarette becomes painful and boring.
The immune system is involved in the recovery process. All body forces are expended to remove toxins from the lungs. Quitting smoking is perceived positively, does not cause painful thoughts. The smell of cigarettes for the first time causes nausea, vomiting. The presence of smokers is aggressively perceived. There is a desire to impose your lifestyle on everyone around you.
A wet cough with saliva persists, but in a milder form. The mucus may contain yellow or gray lumps that have an unpleasant odor. In such cases, it is worth examining by an ENT doctor and, if necessary, a course of medication treatment.
The immune system is activated in all organs. Metabolic processes are renewed, the functioning of the adrenal glands and thyroid gland is improved. Against the background of hormonal activity, appetite is reduced, which leads to the removal of toxins and excess fluids from the body.
The psychological state remains unstable. There is a desire to check if cigarettes really cause nausea. A particularly dangerous period for women is during the menstrual cycle. There is a moderate headache, slight tremors of the extremities, internal tension.
Normalization of blood circulation and lymph flow is reflected in the appearance - the skin acquires a healthy shade, the blue under the eyes disappears, acne disappears, pores shrink. On the part of the nervous system partial stabilization is observed. Intestinal peristalsis was restored. Stools and urination are normal.
Skin cells are renewed. The person remains pleased with his reflection in the mirror, visually noticing the improvement in appearance. Against the background of regenerative processes in the layers of the skin and in the internal organs, a slight increase in heart rate and slight dizziness can be observed. Physical condition is comparable to feeling in love or pleasure.
Noticing clear improvements in well-being, many people perceive this period as the end of the war on addiction. False feelings can lead to the opposite result - a breakdown.
Bronchial tissue restoration is nearing completion. The cough is stopped, it becomes easy to breathe. The yellowing of the fingers, teeth and tongue fades or disappears completely. The psychological state is normal or excellent. The period is dangerous with a high probability of failure. A person is convinced of his inviolability and ability to quit smoking at any time.
Fighting your desires can lead to depression, drowsiness, apathy about current events and the people around you. The symptoms are quite normal and can be easily eliminated with an interesting hobby or a new profession.
Two weeks is a turning point in the life of any person who decides to quit smoking. Facing all the physical and emotional challenges is a 50% success in breaking the lifelong habit.
In the first month the foundation is laid for the subsequent recovery of the body. A very difficult period, when some people think it is too easy to quit smoking while others continue to fight addiction intensively.
2 months without cigarettes. The desire to return the ritual remains, but it has become much easier to overcome the desire.
There are noticeable improvements in the work of the pulmonary system. Cough almost does not bother the ex-smoker; with physical activity, shortness of breath and coughing can sometimes occur.
3 months without cigarettes. Vascular tone returns to normal - the circulatory system copes better with stress. There is an increase in appetite, an improvement in the general condition. During this period, ex-smokers experience dizziness and headaches (provided there is no concomitant illness).
The optimal type of exercise is walking.
4 months without cigarettes. The work of the digestive tract and excretory system is normalized - the former smoker no longer has bowel disorders. Nutrients are completely absorbed by the intestines. Stress levels are significantly reduced.
The epidermis cells were completely renewed, the complexion returned to normal, the skin stopped peeling. The hormonal background has been restored.
5 months without cigarettes. The lungs continue to recover. Saliva discharge is minimal and has a light shade. At the end of the fifth month regeneration processes are observed in individual liver cells.
From the fifth month there is a favorable period for sports. Light exercise, swimming and cycling are good.
6 months without cigarettes. Blood is cleansed of nicotine and derivatives, saturated with oxygen. The liver continues to be repaired. Gradually, the regeneration processes will begin to accelerate.
Significant improvements are observed on the part of the bronchopulmonary system. Breathing becomes free, with physical exertion, a person does not feel acute lack of oxygen.
7 months without cigarettes. Receptors have been restored. A person is better at distinguishing between tastes and aromas. The psycho-emotional state is stabilized, a positive attitude prevails. Tooth enamel is significantly lighter compared to 1 month of age.
8 months without cigarettes. Lung work is normalized, cough practically does not bother. Saliva excretion occurs in exceptional cases: most ex-smokers do not have such a manifestation.
9 months without cigarettes. People with COPD notice an apology, which will continue if the doctor's recommendations are followed and smoking cessation continues.
The negative links associated with smoking have been forgotten and the health condition has significantly improved.
10 months without cigarettes. Positive changes occur in the vocal cords. Dreams of smoking can be disturbing. The former smoker no longer perceives nicotine use as an important part of their lives.
11 months without cigarettes. The blood vessels return to full force. Their normal tone returns. The critical condition is coming to an end, there is no desire at the cellular level to return to the cigarette, but there is a dangerous desire to "test" your strength by smoking a cigarette. Strength sports are allowed, subject to a gradual increase in load.
One year without nicotine. The risk of developing myocardial infarction is reduced by half, the risk of stroke by one third and the risk of oncological diseases of various organs is also significantly reduced. Ex-smokers admit that the hardest part was starting the process of quitting nicotine addiction. However, millions of people on the planet have already managed to quit smoking forever!