In the process of quitting smoking, many changes occur in the body. Providing psychological help to oneself during the period of adaptation is the main task of smokers. Simple but effective ways to control a bad habit make it easier to fight addiction. Sports, nutritional correction, pharmacological agents, search for new hobbies, psychotherapy sessions are the basis of treatment. But, like many long-term processes, breaking addictions requires planning. The smoking cessation calendar by day clearly shows what changes in the body occur during smoking cessation. A detailed explanation of the causes of physiological and emotional manifestations helps to obtain a positive result within a strictly defined time frame.
Why do you need a calendar for smokers?
Smoking is a pathological addiction, based on a tendency to quickly form bad habits. The psychological aspect also determines the methods of treatment - it is impossible to develop an effective therapeutic scheme without a clear plan. A non-smoking calendar helps to achieve set goals on a daily basis, motivating a person to empirically verify the information provided. Forming strong intentions, new, healthy habits, satisfying banal curiosity, ultimately leads to a positive result.
The smoking cessation calendar will be useful in all phases of nicotine withdrawal, from the desire to quit smoking to maintaining a stable remission.
Preparatory phase
The body begins to experience stress as soon as the thought "It’s time to quit smoking" occurs - leaving the comfort zone is always accompanied by uncomfortable feelings. 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 work with mandatory recording of the list of cases and notes on their implementation. This includes:
- reading motivational literature;
- watching videos about the dangers of smoking;
- compiling a personal list of reasons why you should definitely stop using nicotine;
- identification of all negative factors that cause the desire to smoke - these can be stressful situations at work, lack of physical activity, the presence of household problems, abuse of low-alcohol beverages (beer, energy drinks), close communication with smokers;
- identifying all possible ways to remove external stimuli;
- connecting relatives in the process - a request to maintain loyalty, avoid inappropriate jokes, do not smoke in the presence of a person who throws, refrain from settling relationships;
- eliminate all reminders of cigarettes from everyday life - perform general cleaning, wash things, throw away lighters, remove ashtrays.
The first week
Preparatory works are behind, the first day of a new life has come. Already 20 minutes after the last cigarette smoked, there are positive changes in the work of internal organs. In particular, blood pressure and heart rate are normalized. Every hour without nicotine improves your physical condition, but also makes you emotionally stressed. 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. The person feels a rush of strength, joyful emotions based on pride in their feat appear. There is a false euphoria "it’s that simple. " On a physical level, you feel a slight dizziness, agitation, and sleep disturbance.
On the second day, the sense of smell and taste improves. Nerve cells begin to repair themselves. Nicotine is partially excreted from the body. There is still euphoria over the decision. The desire to smoke is minimal. But by the end of the day, irritability and nervousness appear. It becomes difficult to determine what you currently want - sleep, walk, eat?
Lack of nicotine causes increased urination, increases or, conversely, appetite disappears, with normal physical exertion occurs shortness of breath and dry cough. Sleep problems are getting worse.
By the end of the third day, the bronchi relax completely, the depth and fullness of breathing improve, the volume of the lungs increases and a rush of energy is noticed. The craving for nicotine is reduced at the cellular level. Positive changes a person does not perceive in the background of deteriorating emotional state. Nervousness grows, breakdowns are frequent, expressed in nagging at the people around. There is moderate tremor (tremor) of the fingers. Difficult sleep, with frequent interruptions, comparable in manifestations to insomnia.
Physically, a person feels some fatigue from constant anxiety, there is a craving for sweet, salty, spicy - all products with a pronounced taste. Heartburn, nausea, and mild abdominal pain may occur with dietary inaccuracies. Palpitations and dizziness are noticed during tilting and sudden movements.
On the fourth day, the circulation returns to normal. Recovery processes continue in the gastrointestinal tract and lungs, metabolism tends to the physiological norm. Intestinal peristalsis is reduced, in most cases due to uncontrolled diet, the desire for constant eating. The body needs high-calorie food with bright flavors, so the former smoker does not have enough light snacks with fruit or fresh vegetables, the emphasis is on carbonated drinks, chips, crackers, fast food.
The emotional state during this period is characterized by lethargy, dullness of feelings. Fatigue affects the first three days. It is natural for a person to be depressed, to feel sorry for small things, often tears for no reason. Sleep problems are often treated with sedatives. An imbalance causes tinnitus, high blood pressure, hunger pangs. Edema on the face and limbs is possible.
On the fifth day of cigarette rejection, blood vessels are toned, microcracks on the tongue heal, and the recovery of bronchial cells continues. The psychological condition is deteriorating. Dan is considered critical. During this period, 70% of smokers break down. Psychologists recommend completely limiting communication with the outside world and trying to overcome the difficult border at home on your own.
You can distract yourself with food, preferably healthy products. The taste buds are partially restored, so the food takes on a whole range of flavors. Citrus fruits, cheeses, meat products can be really surprising, especially if a person has suffered from long-term addiction. The physical condition is close to normal, with the exception of a wet cough and a feeling of a lump in the throat.
The blood was partially restored. Nicotine-free 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 occur on this day. Poor physical condition causes negative processes in the central nervous system. Decadent mood, crying, increased irritability on the verge of aggression are typical symptoms of withdrawal.
Lack of a balanced diet leads to trembling limbs, weak eyelid tics and decreased appetite. The person constantly feels thirsty. The feeling of a lump in the throat lasts and gets worse. Dark impurities can be seen in the expectorant mucus - it is a resin accumulated in the respiratory tract.
Nicotine withdrawal is completed by the end of the week. The most difficult phase has passed. The body can function without toxic nicotine, natural regeneration processes are initiated.
Stool disorders, increased urination, heartburn, stomach cramps occur. During this period, it is recommended to eat food with a low fat content, the main emphasis is on fresh vegetables, and not sour fruits. It is important to drink about 2 liters of purified room temperature water every day.
The human condition is characterized by emptiness, awareness of the harmfulness and futility of the habit, on which so many years have been spent. On the seventh day, it is important to prevent the development of depressed mood. Communication with children and family will help in this matter, preferably in places where smoking is prohibited.
Another week
At the beginning of the second week, the person feels a rush of energy and pride in the work done. A good mood, aided by a great mood, motivates you to keep going. The tissues of the internal organs are saturated with oxygen due to the normal blood circulation. It feels like a "flying gait". Lung function was improved by 30%. Maintaining a positive state is the main task of the second week of smoking cessation.
On the eighth day of getting rid of a bad habit, the sense of smell and taste continue to recover. Foreign odors that a person simply did not feel behind the smoke screen can cause pleasant associations and rejection, all the way to nausea and vomiting. It is worth taking care of the microclimate in the house, creating a favorable atmosphere, and also refrain from visiting fast food cafes, places of big crowds.
Increased appetite and learning about long-forgotten food flavors can cause weight gain. It is difficult to prevent irritability from catching up, but it is possible with the support of those closest to you. Light food eliminates most problems on the eighth day - insomnia, aggression, depression and mild abdominal pain.
In accordance with the conditions of a balanced diet, the function of the gastrointestinal tract is normalized. Enzyme production in gastric juice is close to normal. Regeneration continues in the lungs and bronchi. Hematopoiesis takes place under healthy conditions. The person has difficulty with personal time which has suddenly become more. Most breakdowns of this period occur not so much due to the desire to smoke, but under the influence of external factors. Drinking morning coffee, smoking breaks at work, doing household chores without the usual cigarette becomes painful and boring.
The immune system is involved in the recovery process. All the body's energy is spent on removing toxins from the lungs. Smoking cessation is experienced positively, it does not cause painful thoughts. The smell of cigarettes for the first time causes nausea, nausea. The presence of smokers is perceived aggressively. There is a desire to impose your lifestyle on everyone around you.
Damp cough with sputum continues, but in a milder form. Mucus may contain yellowish or grayish lumps that have an unpleasant odor. In such cases, it is worth seeing an ENT doctor and, if necessary, medication.
The immune system is activated in all organs. Metabolic processes are restored, the work of the adrenal glands and thyroid gland is improved. Against the background of hormonal activity, appetite decreases, leading to the removal of toxins and excess fluid from the body.
The psychological state remains unstable. There is a desire to check whether cigarettes really cause nausea. A particularly dangerous period for women is during the menstrual cycle. There is a moderate headache, mild tremor of the extremities, internal tension.
Normalization of blood circulation and lymph flow is reflected in the appearance - the skin gets a healthy shade, the blue under the eyes disappears, acne disappears, pores shrink. Partial stabilization is observed on the part of the nervous system. Intestinal peristalsis is restored. Stool and urination are normal.
Skin cells regenerate. The person remains satisfied with their reflection in the mirror, visually noticing an improvement in appearance. Against the background of the regeneration process in the layers of the skin and in the internal organs, a slightly increased number of heartbeats and mild dizziness can be noticed. Physical condition is comparable to feelings of love or pleasure.
Noticing clear improvements in well-being, many people experience this period as the end of the struggle with addiction. False feelings can lead to the complete opposite result - breakdown.
Reconstruction of bronchial tissue is nearing completion. The cough has stopped, it becomes easy to breathe. Yellowing of 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. The person is confident in their invulnerability and ability to quit smoking at any time.
Fighting with your desires can lead to depression, drowsiness, apathy in relation to current events and people around you. The symptoms are completely normal and can be easily eliminated with an interesting hobby or a new occupation.
Two weeks is a turning point in the life of every person who decides to quit smoking. Enduring all the physical and emotional challenges is 50% of success in breaking the habit for a lifetime.
In the first month, the foundations were laid for the later recovery of the body. A very difficult period, when some people think that it is very easy to quit smoking, while others continue to fight addiction in an intensified regime.
2 months without cigarettes. The desire to return to the ritual remains, but it has become much easier to overcome the craving.
There is a significant improvement in the work of the pulmonary system. The former smoker is almost not bothered by the cough, and with physical activity, breathing difficulties and coughing attacks can sometimes occur.
3 months without cigarettes. The tone of the blood vessels returns to normal - the vascular system copes better with stress. There is an increase in appetite, improvement in general condition. During that period, former smokers have dizziness and headaches (provided that there are no accompanying diseases).
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 a stool disorder. Nutrients are completely absorbed in the intestines. Stress levels are significantly reduced.
The epidermal cells were completely renewed, the complexion returned to normal, and the skin stopped peeling. 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 some liver cells.
From the fifth month, a favorable period for sports begins. Light exercise, swimming and cycling are fine.
6 months without cigarettes. The blood is cleansed of nicotine and derivatives, saturated with oxygen. The liver continues to repair itself. Gradually, the regeneration processes will begin to accelerate.
On the part of the bronchopulmonary system, there are noticeable improvements. Breathing becomes free, with physical exertion, the person does not feel an acute lack of oxygen.
7 months without cigarettes. Receptors are renewed. A person better distinguishes tastes and smells. The psycho-emotional state is stabilized, a positive attitude prevails. Tooth enamel is significantly lighter compared to 1 month old.
8 months without cigarettes. Lung work is normalized, cough is practically not bothered. Sputum secretion occurs in exceptional cases: most ex-smokers do not have such a manifestation.
9 months without cigarettes. People with COPD notice remission, which will last if the doctor's recommendations are followed and smoking cessation is continued.
Negative associations associated with smoking have been forgotten, and health has improved significantly.
10 months without cigarettes. Positive changes occur on the vocal cords. Dreams of smoking can be worrying. The former smoker no longer experiences nicotine use as a significant part of his life.
11 months without cigarettes. Blood vessels return to full strength. Their normal tone returns. The critical state is coming to an end, there is no desire at the cellular level to return to cigarettes, but there is a dangerous desire to "test" your strength by smoking a cigarette. Strength sports are allowed, with a gradual increase in load.
A year without nicotine. The risk of developing myocardial infarction is reduced by half, the risk of stroke by a third, and the risk of oncological diseases of various organs is significantly reduced. Former smokers admit that the most difficult thing was to start the process of quitting nicotine addiction. However, millions of people on the planet have already managed to quit smoking forever!