Many changes occur in the body in the process of quitting smoking. Providing psychological help to oneself during the period of adaptation is the main task of the smoker. Simple but effective ways to control a bad habit make it easier to fight addiction. Sports, dietary adjustments, pharmacological agents, search for new hobbies, psychotherapy sessions are the basis of treatment. But, like many long-term processes, ending addiction requires planning. The smoking cessation calendar by day clearly shows what changes in the body change when you stop smoking. A detailed explanation of the causes of physiological and emotional manifestations helps to obtain a positive result in a strictly defined period of time.
Why do you need a smoker's calendar?
Smoking is a pathological addiction that is based on a tendency to quickly form bad habits. The psychological aspect also determines the methods of treatment - it is impossible to prepare an effective therapeutic scheme without a clear plan. The non-smoker's calendar helps to achieve the set goals on a daily basis, motivating the person to check the empirically provided information. The formation of firm intentions, new, healthy habits, satisfying banal curiosity, ultimately leads to a positive result.
The smoking cessation calendar will be useful at all stages of nicotine withdrawal, from the desire to quit and ending with maintaining a stable remission.
Preparatory stage
The body begins to feel stress as soon as the thought "It's time to quit smoking" - leaving the comfort zone is always accompanied by unpleasant sensations. Psychologists advise to use a diary as moral support. A week before the expected date for complete cessation of smoking is recommendedto carry out preparatory activities with mandatory recording of a list of cases and notes on their implementation.
- reading motivational literature;
- watching a video about the harms of smoking;
- compiling a personal list of reasons why you should definitely stop using nicotine;
- identification of all 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 with people who smoke;
- identifying all possible ways to eliminate external incentives;
- connecting relatives to the process - a request to maintain loyalty, avoid inappropriate jokes, do not smoke in the presence of a throwing person, refrain from arranging the relationship;
- to remove all reminders about cigarettes from everyday life - to do general cleaning, to wash things, to throw away lighters, to remove ashtrays.
First week
The preparatory work has been abandoned, the first day of 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 return to normal. Every hour without nicotine improves your physical condition, but also causes you emotional stress. 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 heart attack is reduced. One feels a surge of strength, has joyful emotions based on pride in his feat. There is a false euphoria "it's so simple. " On a physical level, there is a slight dizziness, agitation and sleep disturbance.
On the second day, the sense of smell and taste improve. Nerve cells begin to recover. Nicotine is partially excreted from the body. There is still a state of 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 want at the moment - to sleep, to walk, to eat?
Lack of nicotine causes increased urination, increases or, conversely, appetite disappears, with normal exercise, shortness of breath and dry cough. Sleep problems are getting worse.
By the end of the third day, the bronchi are completely relaxed, the depth and fullness of breathing are improved, the volume of the lungs increases and a surge of energy is observed. The thirst for nicotine decreases at the cellular level. Positive changes are not perceived by a person against the background of deteriorating emotional state. Nervousness grows, there are frequent breakdowns, expressed in nagging at others. There is moderate tremor (tremor) of the fingers. Heavy sleep, with frequent breaks, comparable in manifestations to insomnia.
A natural person experiences some fatigue from constant anxiety, there is a thirst for sweet, salty, spicy - all products with a pronounced taste. Heartburn, heartburn, and mild abdominal pain may occur with dietary inaccuracies. When tilting and sudden movements, palpitations and dizziness are noted.
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 eating, the desire for constant eating. The body requires high-calorie food with bright flavors, so the ex-smoker does not have enough snacks with fruits 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 during the first three days is reflected. It is natural for a person to be depressed, to feel sorry for small things, there are often tears for no reason. Sleep problems are often treated with sedatives. The imbalance provokes tinnitus, high blood pressure, hunger pangs. Swelling of the face and limbs may occur.
On the fifth day of smoking cessation, the vessels are toned, microcracks on the tongue heal and the recovery of 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 that you completely limit communication with the outside world and try to overcome the difficult line at home.
You can distract yourself with food, preferably healthy products. Taste receptors are partially restored, so the food acquires the full range of flavors. Citrus fruits, cheese, meat products can be really surprising, especially if a person has suffered from long-term addiction. The physical condition is close to normal, except for a moist cough and a lump in the throat.
The blood is partially renewed. For the first time, nicotine-free cells appear in the body. There is increased production of mucus in the lungs, which provokes a "wet" cough. The lack of toxic substances leads to gallbladder dysfunction. Diarrhea and nausea usually occur on this day. Poor physical condition provokes negative processes in the central nervous system. Decadent mood, tearfulness, increased irritability on the verge of aggression are typical symptoms of withdrawal.
Lack of a balanced diet leads to limb tremors, weak eyelid tics and decreased appetite. Man is constantly thirsty. The sensation of a lump in the throat continues and worsens. Dark impurities can be observed in the expectorant mucus - this is the resin accumulated in the airways.
Withdrawal of nicotine is completed by the end of the week. The most difficult stage has passed. The body can function without toxic nicotine, natural regeneration processes are activated.
Stool disorders, increased urination, heartburn, stomach cramps are observed. During this period, it is recommended to eat low-fat foods, with the main emphasis on fresh vegetables and not on 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 futility of a habit for 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.
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, supported by excellent self-confidence, 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 gait". Lung function improves by 30%. Maintaining a positive state is the main task of the second week of smoking cessation.
On the eighth day after the elimination of the bad habit, the sense of smell and taste receptors continue to recover. Foreign odors that one simply has not felt behind a smokescreen can cause both pleasant associations and rejection, to nausea and vomiting. It is worth taking care of the microclimate in the house, to create a favorable atmosphere, and also to refrain from visiting fast food cafes, places with large crowds.
Increased appetite and learning long-forgotten flavors of food can cause weight gain. It is difficult to prevent irritability, 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 pain.
Under 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 has difficulty with personal time, which suddenly became more. Most of the 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 housework without the usual cigarette 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. Smoking cessation is perceived positively, 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.
Wet 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 being 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 work of the adrenal glands and the thyroid gland is 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 cigarettes really cause nausea. Particularly dangerous period for women is during the menstrual cycle. There is a moderate headache, mild tremor of the limbs, internal tension.
The 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. Partial stabilization is observed on the part of the nervous system. Intestinal peristalsis is restored. Stools and urination are normal.
Skin cells are renewed. The person is satisfied with his reflection in the mirror, visually noting the improvement of appearance. Against the background of regenerative processes in the layers of the skin and internal organs, a slightly increased heart rate and mild dizziness may be observed. Physical condition is comparable to the feeling of love or pleasure.
Noting clear improvements in well-being, many see this period as the end of the fight against addiction. False feelings can lead to the exact opposite - collapse.
The recovery 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. One is convinced of one's invulnerability and ability to quit smoking at any time.
Fighting your desires can lead to depression, drowsiness, apathy about current events and people around you. The symptoms are quite normal and can be easily eliminated with an interesting hobby or new activity.
Two weeks is a turning point in the life of any 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 was laid for subsequent recovery of the body. A very difficult period, when some people find it very easy to quit smoking, while others continue to struggle with addiction in an enhanced mode.
2 months without cigarettes. The desire to return to the ritual remains, but overcoming the longing has become much easier.
Significant improvements in the functioning of the pulmonary system are observed. The cough hardly worries the former smoker, shortness of breath and bouts of cough can sometimes occur during physical activity.
3 months without cigarettes. Vascular tone is normalized - the circulatory system copes better with stress. There is an increase in appetite, improvement of general condition. During this period, ex-smokers experience dizziness and headache (provided there are no comorbidities).
The optimal type of exercise is walking.
4 months without cigarettes. The work of the digestive tract and urinary system is normalized - the former smoker no longer has a stool disorder. Nutrients are completely absorbed by the intestines. Stress levels are significantly reduced.
The cells of the epidermis were completely renewed, the complexion returned to normal, the skin stopped whitening. The hormonal background is restored.
5 months without cigarettes. The lungs continue to recover. Sputum production is minimal and has a light hue. At the end of the fifth month, regeneration processes are observed in the individual liver cells.
From the fifth month comes a favorable period for sports. Light exercise, swimming and cycling are good.
6 months without cigarettes. The blood is cleansed of nicotine and derivatives, saturated with oxygen. The liver continues to repair itself. Gradually, the regeneration process will begin to accelerate.
On the part of the bronchopulmonary system, noticeable improvements are observed. Breathing becomes free, during exercise a person does not feel an acute lack of oxygen.
7 months without cigarettes. Receptors are restored. One better distinguishes between tastes and smells. The psycho-emotional state stabilizes, the positive attitude prevails. Tooth enamel is significantly lighter than 1 month.
8 months without cigarettes. The work of the lungs is normalized, the cough practically does not bother. Sputum production occurs in exceptional cases: most ex-smokers do not have this manifestation.
9 months without cigarettes. People with COPD experience remission, which will continue if the doctor's recommendations are followed and smoking cessation continues.
Negative associations with smoking have been forgotten and health has improved significantly.
10 months without cigarettes. There are positive changes in the vocal cords. Dreams of smoking can be disturbing. The ex-smoker no longer perceives nicotine use as a significant part of his life.
11 months without cigarettes. Blood vessels are restored to full strength. Their normal tone returns. The critical condition 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. Power sports are allowed with a gradual increase in load.
One year without nicotine. The risk of developing myocardial infarction is halved, the risk of stroke by one third, and the risk of cancer of various organs is also significantly reduced. Ex-smokers admit that the hardest part is getting started in the process of quitting nicotine addiction. However, millions of people on the planet have already managed to quit smoking forever!