In the process of quitting smoking, many changes take place in the body. Providing psychological help to oneself during the adjustment period is the main task of a smoker. Simple but effective ways to control bad habits make it easier to fight addiction. Sports, dietary correction, pharmacological agents, the search for new hobbies, psychotherapy sessions are the basis of treatment. But, like many long -term processes, breaking an addiction requires planning. The smoking cessation calendar by day clearly shows the changes in the body during smoking cessation. A detailed explanation of the causes of physiological and emotional manifestations helps to obtain positive results within a strictly defined time frame.
Why do you need a smoker's calendar?
Smoking is a pathological addiction, which is based on a tendency to the rapid formation of bad habits. The psychological aspect also determines the method of treatment - it is impossible to create an effective therapeutic scheme without a clear plan. The non -smoker’s calendar helps achieve the goals set each day, prompting the person to review the information provided empirically. The formation of strong intentions, healthy new habits, the satisfaction of shallow curiosity, ultimately leads to positive results.
A smoking cessation calendar will be useful at all stages of nicotine cessation, from the desire to quit and ending with maintaining a stable remission.
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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. A week before the expected date of complete cessation of smoking, it is recommended to carry out preparatory activities with a mandatory record of the case list and notes on its implementation. This includes:
- reading motivational literature;
- watching videos about the dangers of smoking;
- compile a personal list of reasons why you must stop using nicotine;
- determination of all negative factors that give rise to the desire to smoke - this can be a stressful situation at work, lack of physical activity, the presence of domestic problems, abuse of low -alcohol beverages (beer, energy drinks), close communication with people who smoke;
- identify all possible ways to eliminate external stimuli;
- connecting relatives to the process - requests to maintain loyalty, avoid inappropriate jokes, do not smoke in front of people throwing, refrain from resolving relationships;
- to remove all reminders about cigarettes from everyday life - to carry out general cleaning, wash things, throw away lighters, remove ashtrays.
First week
The preparatory work has been abandoned, the first day of new life has arrived. Already 20 minutes after the last cigarette was smoked, there was a positive change in the work of internal organs. In particular, blood pressure and heart rate are normalized. Every hour without nicotine improves your physical condition, but it also makes you experience emotional stress. Understanding the causes of physiological changes helps accept difficulties and successfully get through the most difficult stage of adjustment - the first week without nicotine.
After 24 hours without smoking, carbon dioxide is completely removed from the body, the lungs are saturated with oxygen, and the risk of heart attack is reduced. One feels a surge of strength, there are happy emotions based on pride in his performance. There is a false euphoria "as easy as that". On the physical level, mild dizziness, restlessness and sleep disturbances are felt.
On the second day, the sense of smell and taste improved. Nerve cells begin to repair themselves. Nicotine is partially removed from 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, irritation and restlessness appear. Being difficult to decide what you want at the moment - sleep, walk, eat?
Nicotine deficiency causes increased urination, increased or, conversely, loss of appetite, with normal physical exercise, shortness of breath and tuberculosis appear. Sleep problems get worse.
By the end of the third day, the bronchi were completely rested, the depth and fullness of breathing improved, lung volume increased, and energy surges were noted. The craving for nicotine decreases at the cellular level. Positive changes are not seen by a person against the background of deterioration in emotional state. Nervousness is increasing, there is frequent damage, expressed in nagging at people around. There is a moderate tremor (concussion) of the fingers. Heavy sleep, with frequent disturbances, is comparable in manifestation to insomnia.
Physically, a person feels fatigue due to constant anxiety, there is a desire for sweet, salty, spicy - all products with a clear taste. Against the background of inaccuracies in nutrition, heartburn, nausea, and mild abdominal pain may appear. When tilting and sudden movements, palpitations and dizziness are observed.
On the fourth day, blood circulation returned to normal. The recovery process continues in the gastrointestinal tract and lungs, metabolism tends to physiological norms. Intestinal peristalsis is reduced, in most cases due to uncontrolled eating, the desire to constantly eat. The body needs high-calorie foods with a bright taste, so ex-smokers do not have enough snacks with fresh fruits or vegetables, the emphasis is on carbonated drinks, chips, crackers, fast food.
The emotional state during this period is characterized by lethargy, stupidity of feelings. The fatigue of the first three days had an effect. It is natural for a person to be depressed, to feel sorry for himself for trivial things, there are often tears for no reason. Sleep problems are often treated with sedatives. The imbalance causes tinnitus, increased blood pressure, hunger attacks. The appearance of edema on the face and limbs is possible.
On the fifth day of rejection from cigarettes, blood vessels become brighter, micro -cracks in the tongue heal, and bronchial cell recovery continues. Psychological well -being is deteriorating. That day was considered critical. It was during this period that 70% of smokers were damaged. Psychologists recommend completely limiting communication with the outside world and trying to overcome difficult lines yourself at home.
You can distract yourself with food, preferably healthy products. The taste buds have been partially restored, so the food acquires an entire palette of aromas. Citrus fruits, cheese, meat products can be really surprising, especially if one has a long-term addiction. Physical condition is almost normal, except for a damp cough and a feeling of lumps in the throat.
The blood is partially renewed. Cells without nicotine appear in the body for the first time. There is an increase in mucus production in the lungs, which gives rise to a "wet" cough. Lack of toxic substances leads to gallbladder dysfunction. Diarrhea and nausea usually appear on this day. Poor physical well -being gives rise to negative processes in the central nervous system. A deteriorating mood, tearing, increased irritability on the verge of aggression are typical withdrawal symptoms.
Lack of a balanced diet leads to limb tremors, weak eyelids and decreased appetite. The person is always thirsty. The feeling of lumps in the throat persists and gets worse. In the expectorant mucus, dark impurities can be observed - these are resins that have accumulated in the respiratory tract.
Nicotine withdrawal is completed by the end of the week. The most difficult level has been passed. The body can function without toxic nicotine, a natural regenerative process is triggered.
Stool disturbances, increased urination, heartburn, abdominal cramps were 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 daily.
A person's condition is characterized by emptiness, awareness of danger and meaningless habits, which have been spent years. On the seventh day, it is important to prevent the development of depressive mood. Communication with children and families will help in this regard, preferably in a place where smoking is prohibited.
Second week
By the beginning of the second week, the person feels a surge of energy and pride in the work done. A good atmosphere, supported 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 "walking flying". Lung function improved by 30%. Maintaining a positive state is the main task of the second week of quitting smoking.
On the eighth day of getting rid of the bad habit, the senses of smell and taste continue to recover. Foreign odors not felt by a person behind a smoke screen can cause pleasant association and rejection, resulting in nausea and vomiting. Need to maintain a microclimate in the house, create a favorable atmosphere, and even refrain from visiting fast food cafes, crowded places.
Increased appetite and learning about the taste of food that has long been forgotten can trigger weight gain. It’s hard to prevent irritation from seizing, but it is possible with the support of loved ones. Snacks eliminate most of the problems of the eighth day - insomnia, aggression, depression and mild stomach ache.
Subject to the conditions of a balanced diet, the function of the gastrointestinal tract is normalized. The production of enzymes in gastric juice is almost normal. Continuous regeneration in the lungs and bronchi. Hematopoiesis occurs in a healthy state. The person is having difficulty with personal time, which suddenly becomes more. Most of the damage during this period occurs not due to the desire to smoke, but under the influence of external factors. Drinking morning coffee, quitting smoking at work, doing homework without regular cigarettes becomes painful and boring.
The immune system is involved in the recovery process. All the body’s energy is expended to remove toxins from the lungs. Quitting smoking is considered positive, does not cause painful thoughts. The smell of cigarettes for the first time caused nausea, nausea. The presence of smokers is seen aggressively. There is a desire to force your lifestyle on everyone around you.
Wet cough with persistent phlegm, but in a milder form. The mucus may contain yellowish or gray lumps that have an unpleasant odor. In such cases, it should be examined by an ENT doctor and, if necessary, a course of drug treatment.
The immune system is activated in all organs. Metabolic processes are renewed, the function of the adrenal glands and thyroid glands are improved. Against the background 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 check whether smoking actually causes nausea. A very dangerous period for women is during the menstrual cycle. There is a mild headache, slight tremors in the legs, internal tension.
Normalization of blood circulation and lymph flow is reflected in the appearance - the skin acquires a healthy shade, blue under the eyes disappears, acne disappears, pores shrink. On the part of the nervous system, partial stabilization is observed. Intestinal peristalsis has been restored. Stool and urine are common.
Skin cells are renewed. The person remained satisfied with his reflection in the mirror, visually noting an improvement in appearance. Against the background of the regenerative process in the skin layers and in the internal organs, a slightly increased heart rate and slight dizziness can be observed. Physical condition is comparable to feelings of love or pleasure.
Seeing a clear improvement in well -being, many people regard this period as the end of the struggle with addiction. False feelings can lead to the opposite result - damage.
Recovery of bronchial tissue is almost complete. The cough has stopped, it becomes easier 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. A person is confident in his immunity and ability to quit smoking at any time.
Struggling with your cravings can lead to depression, drowsiness, indifference to current events and people around you. Symptoms are quite normal and can be easily eliminated with an interesting hobby or a new job.
Two weeks is a turning point in the life of every person who decides to quit smoking. Withstanding all physical and emotional challenges is a 50% success in breaking lifelong habits.
In the first month, the foundation has been laid for the next 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 mode.
2 months without cigarettes. The desire to return to the ritual remains, but it becomes easier to overcome that desire.
There is a significant improvement in the work of the pulmonary system. Coughing hardly bothers ex -smokers; with physical activity, shortness of breath and cough can sometimes appear.
3 months without cigarettes. Vascular tone returns to normal - the circulatory system copes with stress better. There is an increase in appetite, an improvement in 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 - ex -smokers no longer suffer from bowel disorders. Nutrients are completely absorbed by the intestine. Stress levels are significantly reduced.
The epidermal cells have been completely renewed, the skin returns to normal, the skin stops peeling. The hormonal background is restored.
5 months without cigarettes. The lungs continue to recover. Sputum discharge is minimal and has a bright color. At the end of the fifth month, the process of regeneration is observed in individual liver cells.
From the fifth month, there is a good period for sports. Light exercise, swimming and cycling are possible.
6 months without cigarettes. The blood is cleansed of nicotine and derivatives, saturated with oxygen. The heart continues to repair itself. Gradually, the regeneration process will begin to accelerate.
From the side of the bronchopulmonary system, a significant improvement occurred. Breathing becomes free, with physical effort, a person does not feel an acute lack of oxygen.
7 months without cigarettes. Receptors are restored. One is better at distinguishing between taste and smell. Stable psychoemotional state, positive attitude prevails. Tooth enamel is much lighter than 1 month old.
8 months without cigarettes. Lung work is normalized, cough is practically unobtrusive. Sputum excretion occurs in unusual cases: most ex -smokers do not have such manifestations.
9 months without cigarettes. People with COPD get remission, which will continue if the doctor’s recommendations are followed and smoking cessation continues.
The negative associations associated with smoking have been forgotten, and health conditions have improved significantly.
10 months without cigarettes. Positive changes occur in the vocal cords. Dreams about smoking may be troubling. Former smokers no longer consider nicotine use as an important part of their lives.
11 months without cigarettes. The blood vessels are restored to full strength. Their normal tone returned. The critical situation is coming to an end, there is no desire at the cellular level to return to smoking, 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 reduced by half, the risk of stroke by one -third, and the risk of multi -organ oncological diseases is also significantly reduced. Former smokers admit that the hardest part is starting in the process of quitting nicotine addiction. However, millions of people on the planet have managed to quit smoking forever!