In the process of quitting smoking, many changes occur in the body. Providing psychological assistance to oneself during the adaptation period is the main task of the smoker. Simple but effective ways to control a bad habit make it easier to fight addiction. Sports, nutritional correction, pharmacological agents, the search for new hobbies, psychotherapy sessions are the basis of treatment. But, like many long-term processes, breaking the addiction requires planning. The quit smoking calendar by day clearly shows what changes in the body during the cessation of cigarettes. A detailed explanation of the causes of physiological and emotional manifestations helps to get a positive result in 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 methods of treatment - it is impossible to draw up 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 empirically check the information provided. The formation of firm intentions, new, healthy habits, the satisfaction of banal curiosity, ultimately leads to a positive result.
A smoking cessation calendar will be useful at all stages of nicotine quitting, from the desire to quit and ending with maintaining a stable remission.
Preparatory stage
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 the obligatory recording of a list of cases and notes on their implementation. This includes:
- reading motivational literature;
- watching a video on the harm of smoking;
- drawing up a personal list of reasons why you must definitely stop using nicotine;
- determination of all negative factors provoking the desire to smoke - these can be stressful situations at work, lack of physical activity, the presence of domestic problems, the abuse of low-alcohol drinks (beer, energy drinks), close communication with people who smoke;
- identification of all possible ways to eliminate external stimuli;
- 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 sorting out the relationship;
- to eliminate all reminders of cigarettes from everyday life - to carry out a general cleaning, wash things, throw away lighters, remove ashtrays.
First week
The preparatory work has been left behind, the first day of a new life has come. Already 20 minutes after the last smoked cigarette, 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 it also makes you emotionally distress. Understanding the causes of physiological changes helps to accept 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 joyful emotions based on pride in his feat. There is a false euphoria "it's that simple". At the physical level, light dizziness, agitation and sleep disturbance are felt.
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 a state of euphoria from 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 - sleep, walk, eat?
The lack of nicotine causes increased urination, increases or, conversely, the appetite disappears, with normal physical exertion, shortness of breath and dry cough appear. Sleep problems get worse.
By the end of the third day, the bronchi completely relax, the depth and fullness of breathing improve, the volume of the lungs increases, and a surge of energy is noted. The craving for nicotine is reduced at the cellular level. Positive changes are not perceived by a person against the background of a deterioration in the emotional state. Nervousness is growing, there are frequent breakdowns, expressed in nagging towards people around. There is a moderate tremor (tremor) of the fingers. Heavy 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. Against the background of inaccuracies in nutrition, heartburn, nausea, and moderate abdominal pain may appear. When tilting and abrupt 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 nutrition, the desire to constantly eat. The body requires high-calorie food with bright flavors, so a former smoker does not have enough light 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. The fatigue of the first three days affects. It is natural for a person to be depressed, to feel sorry for himself over trifles, often there are tears for no reason. Sleep problems are often treated with sedatives. Imbalance provokes tinnitus, increased blood pressure, bouts of hunger. The appearance of edema on the face and limbs is possible.
On the fifth day of refusal from cigarettes, vessels tone up, microcracks in the tongue heal, and the restoration of bronchial cells continues. The psychological well-being is getting worse. The day is considered critical. It is during this period that 70% of smokers break down. Psychologists recommend completely limiting communication with the outside world and trying to overcome a difficult line on your own at home.
You can distract yourself with food, preferably healthy products. The taste buds have been partially restored, so the food acquires the entire palette of aromas. Citrus fruits, cheeses, meat products can truly surprise, especially if a person has suffered from long-term addiction. Physical condition is close to normal, with the exception of a moist cough and sensation of a 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 provokes a "wet" cough. Lack of toxic substances leads to dysfunction of the gallbladder. Diarrhea and nausea usually appear on this day. Poor physical well-being provokes negative processes in the central nervous system. A decadent mood, tearfulness, increased irritability on the verge of aggressiveness are typical withdrawal symptoms.
Lack of a balanced diet leads to limb tremors, weak eyelid tics, and decreased appetite. The person is constantly feeling thirsty. The feeling of a lump in the throat persists and gets worse. In the expectorant mucus, dark impurities can be observed - this is the resin accumulated in the respiratory tract.
Nicotine withdrawal is completed 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 disturbance, increased urination, heartburn, stomach cramps are observed. During this period, it is recommended to eat low-fat food, the main emphasis is on fresh vegetables, not sour fruits. It is important to drink about 2 liters of purified water at room temperature every day.
The state of a person is characterized by emptiness, awareness of the harmfulness and meaninglessness of a habit, on which so many years have been spent. On the seventh day, it is important to prevent the development of a depressive mood. Communication with children and family will help in this matter, preferably in places 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 mood, 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 "flying gait". 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 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 feel behind a smoke screen can cause both pleasant associations and rejection, up to nausea and vomiting. It is worth taking care of the microclimate in the house, creating a favorable atmosphere, and also refraining from visiting fast food cafes, places of large crowds.
Increased appetite and learning about long-forgotten food tastes can trigger weight gain. It is difficult to prevent irritability from seizing, but it is possible with the support of loved ones. Light food eliminates most of the problems of the eighth day - insomnia, aggressiveness, 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 takes place in healthy conditions. The person is experiencing difficulties with personal time, which suddenly became more. Most of the breakdowns of this period occur not so much because of the desire to smoke, but under the influence of external factors. Drinking morning coffee, taking smoke 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 forces are spent on removing 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.
A wet cough with sputum continues, but in a milder form. The 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 medication course of treatment.
The immune system is activated in all organs. Metabolic processes are renewed, the functioning of the adrenal glands and the thyroid gland improves. 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 if cigarettes really cause nausea. A particularly dangerous period in 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. On the part of the nervous system, partial stabilization is observed. Intestinal peristalsis was restored. Stool and urination are normal.
Skin cells are renewed. The person remains satisfied with his reflection in the mirror, visually noting the improvement in appearance. Against the background of regeneration processes in the layers of the skin and in the internal organs, a slightly increased heart rate and slight dizziness may be observed. Physical condition is comparable to feeling in love or pleasure.
Noting clear improvements in well-being, many people perceive this period as the end of the struggle with addiction. False feelings can lead to the exact opposite result - a breakdown.
The restoration of bronchial tissue is nearing completion. The cough has stopped, it becomes easy to breathe. The yellowness of the fingers, teeth and tongue turns pale or completely disappears. The psychological state is normal or excellent. The period is dangerous with a high probability of failure. A person is convinced of his invulnerability and the 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. Symptoms are quite 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. Withstanding all physical and emotional challenges is a 50% success in breaking the habit for life.
In the first month, the foundation has been laid for the subsequent 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 the addiction in an intensified mode.
2 months without cigarettes. The desire to return the ritual remains, but it has become much easier to overcome the craving.
There are marked improvements in the work of the pulmonary system. The cough almost does not bother the former smoker; with physical activity, shortness of breath and coughing fits can sometimes appear.
3 months without cigarettes. The vascular tone returns to normal - the circulatory system copes better with stress. There is an increase in appetite, an improvement in general condition. During this period, former smokers experience dizziness and headaches (provided that there are no concomitant 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 fully 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 peeling off. The hormonal background is restored.
5 months without cigarettes. The lungs continue to recover. Sputum discharge 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, there is a favorable period for sports. 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.
From the side of the bronchopulmonary system, there are noticeable improvements. 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 is better at distinguishing between tastes and smells. The psychoemotional state is stabilized, a positive attitude prevails. Tooth enamel is significantly lighter compared to 1 month old.
8 months without cigarettes. The work of the lungs is normalized, the cough practically does not bother. Excretion of sputum occurs in exceptional cases: most former smokers do not have such a manifestation.
9 months without cigarettes. People with COPD notice remission, which will persist if the doctor's recommendations are followed and smoking cessation continues.
The negative associations associated with smoking have been forgotten, and the state of health has improved markedly.
10 months without cigarettes. Positive changes occur in the vocal cords. Dreams about smoking may be troubling. The ex-smoker no longer perceives the use of nicotine as a significant part of their life.
11 months without cigarettes. The blood vessels are restored 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" their strengths by smoking a cigarette. Strength sports are allowed, subject to 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 also significantly reduced. Former smokers admit that the hardest part was getting started in the process of quitting nicotine addiction. However, millions of people on the planet have already succeeded in quitting smoking forever!