In the process of quitting smoking, many changes take place in the body. Providing psychological assistance to oneself during the adjustment period is the smoker's main task. Simple but effective ways to control a bad habit make it easier to fight addiction. Sports, nutritional correction, pharmacological agents, pursuit of new hobbies, psychotherapy sessions are the mainstay of treatment. But like many long-term processes, breaking the addiction takes planning. The daytime smoking cessation calendar clearly shows what the changes in the body are during smoking cessation. A detailed explanation of the causes of physiological and emotional manifestations helps to obtain a positive result within a strictly defined period of time.
Why do you need a smoker calendar?
Smoking is a pathological addiction, based on the tendency to rapidly form bad habits. The psychological aspect also determines the methods of treatment - it is impossible to devise an effective therapeutic regimen without a clear plan. The non-smoker's calendar helps in meeting the goals set out on a daily basis, motivating the person to empirically verify the information provided. Formation of firm intentions, new and healthy habits, satisfaction of banal curiosity, end up leading to a positive result.
A smoking cessation calendar will be useful at all stages of nicotine cessation, from the desire to quit smoking to maintaining a stable remission.
preparatory stage
The body starts to feel stress as soon as the thought arises "It's time to quit smoking" - leaving the comfort zone is always accompanied by unpleasant sensations. Psychologists advise using a daily calendar as moral support. One week before the scheduled date for complete cessation of smoking, it is recommended to carry out preparatory activities with mandatory registration of a list of cases and notes on their implementation. That includes:
- reading motivational literature;
- watch a video about the harms of smoking;
- compose a personal list of reasons why you should definitely stop using nicotine;
- determination of all the negative factors that cause the desire to smoke - they can be stressful situations at work, lack of physical activity, the presence of domestic problems, the abuse of low-alcohol beverages (beer, energy drinks), close communication with people who smoke;
- identification of all possible ways to eliminate external stimuli;
- connecting relatives to the process - asking to maintain loyalty, avoid inappropriate jokes, not smoke in the presence of the shooter, refrain from resolving the relationship;
- to eliminate all the reminders of cigarettes from everyday life - do a general cleaning, wash things, throw away lighters, take out ashtrays.
First week
The preparatory work is behind us, the first day of a new life has arrived. Already 20 minutes after the last cigarette smoked, there are positive changes in the functioning of Organs internal organs. In particular, blood pressure and heart rate are normalized. Every hour without nicotine improves your physical condition, but it also causes emotional distress. Understanding the causes of physiological changes helps to accept the difficulties and successfully pass the most difficult stage 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 a heart attack is reduced. A person feels a surge of strength, there are joyous emotions based on pride in his achievement. There is a false euphoria "it's that simple". On the physical level, you may experience slight dizziness, restlessness, and sleep disturbances.
On the second day, smell and taste improve. Nerve cells begin to repair themselves. Nicotine is partially excreted from the body. There is still a state of euphoria with the decision. The desire to smoke is minimal. But at the end of the day, irritability and nervousness appear. It becomes difficult to determine what you want at the moment - sleep, walk, eat?
The lack of nicotine causes increased urination, increase or, on the contrary, the appetite disappears, with normal physical effort, shortness of breath and dry cough appear. Sleep problems get worse.
By the end of the third day, the bronchi are completely relaxed, the depth and fullness of breathing improve, the volume of the lungs increases, and a surge of energy is observed. The craving for nicotine is reduced at the cellular level. Positive changes are not perceived by a person in the context of a deteriorating emotional state. Nervousness is growing, there are frequent breakdowns, expressed in irritation with the people around. There is a moderate tremor (trembling) of the fingers. Heavy sleep, with frequent interruptions, comparable in manifestations to insomnia.
Physically, the person feels some fatigue due to constant anxiety, there is a craving for sweet, savory, spicy - all products with a pronounced flavor. In the context of inaccuracies in nutrition, heartburn, nausea and moderate abdominal pain may appear. When bending and making sudden movements, palpitations and dizziness are noticed.
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 needs foods with high calorie content and bright flavors, therefore, an ex-smoker does not have enough light snacks with fresh fruits or vegetables, the emphasis is on soft drinks, chips, cookies, fast food.
The emotional state during this period is characterized by lethargy, dullness of feelings. Fatigue from the first three days does affect. It is natural for a person to get depressed, feel sorry for themselves for trifles, there are often tears for no reason. Sleep problems are often treated with sedatives. The imbalance causes tinnitus, increased blood pressure, hunger pangs. Edema on the face and limbs is possible.
On the fifth day of refusing a cigarette, the vessels tonify, the microfissures in the tongue heal and the restoration of the bronchial cells continues. Psychological well-being is getting worse. The day is considered critical. It is during this period that 70% of smokers pass out. Psychologists recommend completely limiting communication with the outside world and trying to overcome a difficult line by yourself at home.
You can be distracted by food, preferably healthy products. The taste buds have been partially restored so that the food takes on the full flavor palette. Citrus fruits, cheeses and meat products can be really surprising, especially if the person has a long-standing addiction. The physical condition is close to normal, with the exception of a wet cough and a lumpy feeling in the throat.
The blood is partially renewed. Non-nicotine cells appear in the body for the first time. There is an increased production of mucus in the lungs, which causes a "wet" cough. Lack of toxic substances leads to gallbladder dysfunction. Diarrhea and nausea usually appear on this day. Low physical well-being causes negative processes in the central nervous system. A decaying mood, crying, increased irritability on the verge of aggression are typical withdrawal symptoms.
Lack of a balanced diet causes tremors in the limbs, weak eyelid tics, and decreased appetite. The person is constantly thirsty. The feeling of a lump in the throat persists and gets worse. In expectorant mucus, dark impurities can be observed - it is the resin accumulated in the respiratory tract.
Nicotine withdrawal is completed at the end of the week. The hardest step has passed. The body can function without toxic nicotine, natural regeneration processes are triggered.
Disturbances in the stool, increased urination, heartburn and stomach cramps are observed. During this period, it is recommended to eat foods that are low in fat, the main emphasis is on fresh vegetables, not acidic fruits. It is important to drink about 2 liters of purified water at room temperature each day.
A person's state is characterized by emptiness, awareness of the harmfulness and meaninglessness of a habit, through which so many years have passed. On the seventh day, it is important to prevent the development of a depressive mood. Communication with children and family members will help in this matter, preferably in places where smoking is prohibited.
Second week
At the beginning of the second week, the person feels a surge of energy and pride in the work done. A good mood, combined with excellent well-being, motivates you to continue what you started. The tissues of Organs internal organs are saturated with oxygen due to normal blood circulation. There is a "flying march" feeling. Lung function is improved by 30%. Maintaining a positive state is the main task of the second week of smoking cessation.
On the eighth day after breaking the bad habit, the smell and taste buds continue to recover. Strange odors that a person simply cannot smell behind a smokescreen can cause pleasant associations and rejection, even nausea and vomiting. It is worth taking care of the microclimate of the house, creating a favorable climate, and also avoiding visiting cafeterias, places of great agglomeration.
Increased appetite and learning about long-forgotten food flavors can trigger weight gain. It is difficult to avoid the onslaught of irritability, but it is possible with the support of loved ones. Light food eliminates most of the eighth day problems - insomnia, aggression, depression and mild stomach pain.
Subject to 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 occurs under healthy conditions. The person is experiencing difficulties with personal time, which has suddenly become more. Most breakdowns from this period occur not so much because of the desire to smoke but under the influence of external factors. Drinking breakfast, taking smoke breaks at work, doing household chores without the usual cigarette becomes painful and tedious.
The immune system is involved in the recovery process. All the body's forces are expended on removing toxins from the lungs. Smoking cessation is perceived positively, it does not cause painful thoughts. The smell of cigarettes for the first time causes disgust, nausea. The presence of smokers is perceived aggressively. There is a desire to impose your lifestyle on everyone around you.
A wet cough with sputum continues, but in a milder form. Mucus may contain yellowish or grayish lumps with an unpleasant odor. In these cases, it is worth being examined by an otolaryngologist and, if necessary, by a drug treatment regimen.
The immune system is activated in all organs. The metabolic processes are renewed, the functioning of the adrenal glands and the thyroid gland improves. In the context of hormonal activity, appetite decreases, which leads to the removal of toxins and excess fluid from the body.
The psychological state remains unstable. There is a desire to see whether cigarette smoking actually causes nausea. A particularly dangerous time for women is during the menstrual cycle. There is a moderate headache, mild trembling of the extremities, internal tension.
The normalization of blood circulation and lymphatic flow is reflected in the appearance - the skin takes on a healthy tone, the blue under the eyes disappears, acne disappears, the pores shrink. On the part of the nervous system, there is partial stabilization. Intestinal peristalsis was restored. Stool and urination are normal.
Skin cells are renewed. The person is satisfied with his reflection in the mirror, visually noticing the improvement in appearance. In a context of regeneration processes in the skin layers and internal organs, a slight increase in heart rate and a slight dizziness can be observed. The physical condition is comparable to the feeling of love or pleasure.
Noting clear improvements in well-being, many people see this period as the end of the fight against addiction. False feelings can lead to the exact opposite result - a meltdown.
The restoration of the bronchial tissue is almost complete. The cough has stopped, it's easy to breathe. The yellow in the fingers, teeth and tongue becomes pale 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 their invulnerability and ability to quit smoking at any time.
Fighting your cravings can lead to depression, drowsiness, apathy towards current events and the people around you. Symptoms are normal and can be easily eliminated with an interesting hobby or new occupation.
Two weeks is a turning point in the life of every person who decides to quit smoking. Enduring all physical and emotional challenges is a 50% success in breaking the habit for life.
In the first month, the foundation for the body's subsequent recovery was laid. A very difficult period, when some people think it's too easy to quit smoking, while others continue to struggle with the addiction intensifying.
2 months without cigarettes. The desire to return the ritual remains, but it has become much easier to overcome the desire.
There are marked improvements in the functioning of the pulmonary system. The cough hardly bothers the ex-smoker, with physical activities, sometimes shortness of breath and coughing attacks can occur.
3 months without cigarettes. Vascular tone returns to normal - the circulatory system handles stress better. There is an increase in appetite, an improvement in general condition. During this period, ex-smokers experience dizziness and headaches (provided there are no concomitant illnesses).
The ideal type of exercise is walking.
4 months without cigarettes. The work of the digestive tract and excretory system is normalized - the ex-smoker no longer has stool problems. Nutrients are fully absorbed from the intestine. Stress levels are significantly reduced.
The epidermis cells were completely renewed, the complexion returned to normal, the skin stopped peeling. The hormonal background is restored.
5 months without cigarettes. The lungs continue to recover. Sputum discharge is minimal and has a light hue. At the end of the fifth month, regeneration processes are observed in individual liver cells.
From the fifth month onwards, there is a favorable period for the practice of sports. Light exercise, swimming and cycling are adequate.
6 months without cigarettes. Blood is clean of nicotine and derivatives, saturated with oxygen. The liver continues to repair itself. Gradually, the regeneration processes will start to accelerate.
On the side of the bronchopulmonary system, noticeable improvements occur. Breathing is free, with physical effort, the person does not feel an acute lack of oxygen.
7 months without cigarettes. Receivers are reset. A person is better at distinguishing between tastes and smells. The psycho-emotional state is stabilized, a positive attitude prevails. Dental enamel is significantly lighter compared to 1 month of age.
8 months without cigarettes. The work of the lungs is normalized, the cough is practically not bothersome. Sputum excretion occurs in exceptional cases: most ex-smokers do not have this manifestation.
9 months without cigarettes. People with COPD experience remission, which will persist if the physician's recommendations are followed and smoking cessation continues.
Negative associations associated with smoking were overlooked and health status significantly improved.
10 months without cigarettes. Positive changes occur in the vocal cords. Dreams about smoking can be troubling. The ex-smoker no longer perceives the use of nicotine as a significant part of his life.
11 months without cigarettes. Blood vessels are restored at full strength. Your normal tone returns. The critical state is coming to an end, there is no desire at the cellular level to go back to cigarettes, 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.
A year without nicotine. The risk of developing a myocardial infarction is halved, the risk of stroke by a third, and the risk of oncologic diseases in various organs is also significantly reduced. Former smokers admit that the hardest part was initiating the process of cessation of nicotine addiction. However, millions of people on the planet have already managed to quit smoking forever!