Many changes occur in the body during smoking cessation. Psychological support during the adjustment phase is the main task of the smoker. Simple yet effective ways to control a bad habit make it easier to fight addiction. Exercise, diet corrections, medication, the search for new hobbies, psychotherapy sessions are the basis of treatment. But, as with many long-term processes, breaking addiction requires planning. The smoking cessation calendar for the day clearly shows what changes in the body change during smoking cessation. A detailed explanation of the causes of physiological and emotional manifestations will help to achieve a positive result in a strictly defined time frame.
Why do you need a smoking calendar?
Smoking is a morbid addiction that is based on a tendency to develop bad habits quickly. The psychological aspect also determines the methods of treatment - without a clear plan, it is impossible to create an effective therapeutic scheme. The non-smoking calendar helps to achieve the goals set daily and motivates the person to check the information empirically. The formation of firm intentions, new, healthy habits, satisfaction of banal curiosity ultimately leads to a positive result.
A smoking cessation calendar is useful at all stages of smoking cessation, from wanting to quit smoking to maintaining a stable remission.
Preparatory phase
The body begins to experience stress as soon as the thought "It is time to quit smoking" arises - leaving the comfort zone is always associated with unpleasant sensations. Psychologists recommend using a diary as moral support. One week before the expected timeFor complete smoking cessation, it is recommended to carry out preparatory activities with the compulsory recording of a case list and instructions for their implementation.
- Reading motivational literature;
- Watching a video about the harm of smoking;
- Making a personal list of reasons why you definitely need to stop using nicotine;
- Determination of all negative factors that provoke the need to smoke - these can be stressful situations at work, sedentary lifestyle, the presence of domestic problems, the abuse of low-alcohol beverages (beer, energy drinks), close communication with smokers;
- Identification of all ways to eliminate external stimuli;
- connection of relatives to the process - a call to maintain loyalty, avoid inappropriate jokes, smoke in the presence of a throwing person, failure to clarify the relationship;
- to eliminate all memories of cigarettes from everyday life - to do a general cleaning, to wash things, to throw away lighters, to remove ashtrays.
First week
The preparatory work has been left behind, the first day of a new life has come. As early as 20 minutes after the last cigarette there are positive changes in the work of the internal organs. In particular, blood pressure and heart rate are normalized. Every hour without nicotine your physical condition improves, but it also makes you emotionally stressful. Understanding the causes of physiological changes will help to accept difficulties and successfully overcome the most difficult phase of adjustment - the first week without nicotine.
After 24 hours without cigarettes, carbon dioxide is completely removed from the body, the lungs become saturated with oxygen and the risk of a heart attack is reduced. A person feels a surge of strength, there are joyful emotions based on pride in their achievement. There is a false euphoria "it's that simple". On the physical level, dizziness, excitement and insomnia can be felt more easily.
On the second day, the sense of smell and taste improves. Nerve cells begin to repair themselves. Nicotine is partially eliminated from the body. There is still euphoria about 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 right now - sleep, walk, eat?
The lack of nicotine leads to increased urination, appetite increases or, conversely, disappears, shortness of breath and dry cough occur during normal physical exertion. Sleep problems get worse.
At the end of the third day, the bronchi relax completely, the depth and fullness of breathing improve, the lung volume increases, and a surge of energy is noted. Nicotine cravings are reduced at the cellular level. Positive changes are not perceived by a person against the background of a deterioration in the emotional state. The nervousness grows, there are frequent mishaps, which are expressed in nagging towards fellow human beings. There is moderate tremor (tremor) in the fingers. Heavy sleep with frequent interruptions, comparable to insomnia.
Physically, a person feels a certain fatigue from constant fear, there is a desire for sweet, salty, spicy - all products with a pronounced taste. Against the background of nutritional inaccuracies, heartburn, nausea and moderate abdominal pain can occur. When tilting and making abrupt movements, palpitations and dizziness are noted.
On the fourth day, blood circulation normalizes. In the gastrointestinal tract and in the lungs, recovery processes continue, the metabolism tends towards the physiological norm. In most cases, intestinal peristalsis reduces the need for constant food intake through uncontrolled nutrition. The body needs high-calorie food with bright flavors, so a former smoker does not have enough light snacks with fruits or fresh vegetables, the focus is on carbonated drinks, chips, crackers, fast food.
The emotional state during this time is characterized by lethargy and numbness. The tiredness of the first three days has an impact. It is natural for a person to be depressed, to feel sorry for himself over trifles, often tears flow for no reason. Sleep problems are often treated with sedatives. Imbalance provokes tinnitus, increased blood pressure, hunger attacks. The appearance of edema on the face and limbs is possible.
On the fifth day of cigarette refusal, the vessels tighten, microcracks in the tongue heal and the restoration of bronchial cells continues. Mental well-being deteriorates. The day is considered critical. During this time, 70% of smokers collapse. Psychologists recommend completely limiting communication with the outside world and trying to overcome a difficult line at home on your own.
You can distract yourself with food, preferably healthy products. The taste buds have been partially restored so that the food retains the full range of flavors. Citrus fruits, cheese, meat products can really surprise, especially if a person suffers from long-term addiction. The physical condition is almost normal, with the exception of a wet cough and a feeling of lump in the throat.
The blood is partially renewed. Cells without nicotine appear in the body for the first time. There is an increased production of mucus in the lungs, which causes a "wet" cough. The lack of toxic substances leads to malfunction of the gallbladder. This is the day when diarrhea and nausea usually occur. Poor physical well-being provokes negative processes in the central nervous system. A decadent mood, tears, increased irritability on the edge of aggressiveness are typical withdrawal symptoms.
A lack of a balanced diet leads to limb tremors, weak eyelid tics, and decreased appetite. The person is constantly thirsty. The lumpy feeling in the throat remains and gets worse. Dark impurities can be observed in the expectorant phlegm - this is the resin that builds up in the airways.
Nicotine withdrawal will be complete by the end of the week. The most difficult stage has been passed. The body can function without toxic nicotine, natural regeneration processes are triggered.
Stool disorders, increased urination, heartburn, stomach cramps are observed. During this time, it is recommended to eat low-fat foods with an emphasis 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 state is marked by emptiness, awareness of the harmfulness and futility of a habit with which so many years have been passed. On the seventh day, it is important to prevent the development of a depressive mood. Communicating with children and family will help, preferably in places where smoking is prohibited.
Second week
At the beginning of the second week, the person feels a surge of energy and a sense of pride in the work done. A good mood, supported by excellent well-being, motivates you to continue what you have started. The tissues of the internal organs become saturated with oxygen through normal blood circulation. A feeling of the "flying walk" arises. The lung function is improved by 30%. Maintaining a positive state of mind is the main task of the second week of smoking cessation.
On the eighth day of getting rid of the bad habit, the sense of smell and taste buds continue to recover. Foreign smells that a person simply did not notice behind a smoke screen can evoke both pleasant associations and rejection up to nausea and vomiting. It is worth paying attention to the microclimate in the house, creating a favorable atmosphere and also not going to fast-food cafes, places with large crowds.
Increased appetite and learning long-forgotten flavors can trigger weight gain. Preventing irritability is difficult, but it is possible with the help of loved ones. Eating light eliminates most of the eighth day problems - insomnia, aggressiveness, depression, and mild abdominal pain.
Under the conditions of a balanced diet, the functioning of the gastrointestinal tract is normalized. The production of enzymes in gastric juice is almost normal. The regeneration continues in the lungs and bronchi. Hematopoiesis takes place under healthy conditions. The person has difficulty with personal time that suddenly became longer. Most of the failures of this time do not occur so much due to the desire to smoke, but under the influence of external factors. Drinking coffee in the morning, taking a smoke break at work, doing housework without the usual cigarette becomes painful and boring.
The immune system is involved in the recovery process. All of the body's forces are used to remove toxins from the lungs. Smoking cessation is perceived positively, does not cause painful thoughts. The smell of cigarettes causes disgust, nausea for the first time. 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. The mucus may contain yellowish or greyish lumps that have an unpleasant odor. In such cases, an examination by an ENT doctor and, if necessary, drug treatment is worthwhile.
The immune system is activated in all organs. Metabolic processes are renewed, the function of the adrenal and thyroid glands improves. Against the background of hormonal activity, appetite decreases, which leads to the removal of toxins and excess fluid from the body.
The mental 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, slight tremor of the extremities, 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, the pores shrink. A partial stabilization is observed on the part of the nervous system. The intestinal peristalsis was restored. Defecation and urination are normal.
Skin cells are renewed. The person remains satisfied with their reflection in the mirror and visually notices the improvement in appearance. Against the background of regeneration processes in the layers of the skin and internal organs, a slightly increased heart rate and slight dizziness can be observed. The physical state is comparable to the feeling of love or pleasure.
Given the significant improvement in well-being, many people feel this time is the end of the struggle with addiction. Wrong feelings can lead to exactly the opposite result - a breakdown.
The restoration of the bronchial tissue is nearing completion. The cough has stopped and it is easy to breathe. The yellowing of the fingers, teeth, and tongue will turn pale or go away completely. The mental state is normal or excellent. The period is dangerous with a high probability of failure. A person believes in their invulnerability and the possibility of quitting smoking at any time.
Struggling with your desires can lead to depression, drowsiness, apathy about current events and people around you. Symptoms are quite normal and can easily be resolved with an interesting hobby or new occupation.
Two weeks is a turning point in the life of anyone who decides to quit smoking. Resisting all physical and emotional challenges is a 50 percent success when it comes to breaking the habit for life.
In the first month the foundation stone for the later recovery of the corpse was laid. A very difficult time when some people think it is very easy to quit smoking while others fight the addiction more intensely.
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 work of the pulmonary system. The cough almost does not bother the former smoker, and physical activity can sometimes cause shortness of breath and coughing fits.
3 months without cigarettes. The vascular tone normalizes - the circulatory system copes better with stress. There is an increase in appetite, an improvement in the general condition. During this time, former smokers experience dizziness and headaches (provided there are no accompanying illnesses).
The optimal form of movement 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 by the intestines. Stress levels are significantly reduced.
The cells of the epidermis were completely renewed, the complexion normalized, the skin stopped peeling. The hormonal background is restored.
5 months without cigarettes. The lungs continue to recover. The expectoration of sputum 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 onwards, there is a favorable time for exercise. Light exercise, swimming, and cycling are okay.
6 months without cigarettes. The blood is cleaned of nicotine and derivatives and saturated with oxygen. The liver continues to repair itself. Gradually, the regeneration processes begin to accelerate.
There are noticeable improvements in the bronchopulmonary system. Breathing becomes free, with physical exertion a person does not feel an acute lack of oxygen.
7 months without cigarettes. Receptors are restored. A person can better distinguish between tastes and smells. The psycho-emotional state is stabilized, there is a positive attitude. The enamel is significantly lighter than a 1 month old tooth.
8 months without cigarettes. The work of the lungs is normalized, the cough practically does not interfere. In exceptional cases, sputum is excreted: most ex-smokers do not have such a manifestation.
9 months without cigarettes. People with COPD may experience remission that persists if the doctor's recommendations are followed and smoking cessation is continued.
The negative associations of smoking are forgotten and the state of health has improved significantly.
10 months without cigarettes. Positive changes occur in the vocal cords. Dreams about smoking can be unsettling. The ex-smoker no longer perceives nicotine consumption as an essential part of his life.
11 months without cigarettes. The blood vessels become full strength again. Your normal tone returns. Critical state is drawing to a close, there is no cellular desire to return to cigarettes, but there is a dangerous desire to "test" your strength by smoking a cigarette. Weight training is allowed, with a gradual increase in the load.
A year without nicotine. The risk of developing a heart attack is reduced by half, the risk of stroke by a third and also the risk of oncological diseases of various organs is significantly reduced. Former smokers admit that getting into the process of nicotine addiction was the most difficult. However, millions of people around the world have already managed to quit smoking forever!