There are many changes in the body in the process of quitting smoking. The main task of the smoker is to provide psychological assistance during adaptation. Simple but effective ways to deal with bad habits make it easier to fight addiction. Exercise, nutritional correction, pharmacological drugs, search for new hobbies, psychotherapy sessions are the basis of treatment. But like many long-term processes, overcoming dependency requires planning. The smoking cessation calendar clearly shows what changes have taken place in the body during smoking cessation. A detailed explanation of the causes of physiological and emotional manifestations helps to achieve a positive result within a strictly defined time frame.
Why do smokers need a calendar?
Smoking is a pathological addiction based on the 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. The non-smoking calendar helps to achieve the set goals on a daily basis, encourages people to empirically verify the information provided. The formation of strong intentions, new, healthy habits, satisfaction with simple interests ultimately leads to a positive result.
A smoking cessation calendar will be helpful at all stages of nicotine cessation, from the urge to quit to maintaining a stable remission.
Preparatory stage
As soon as the thought "it's time to quit smoking" comes to mind, the body begins to experience stress - leaving the comfort zone is always accompanied by unpleasant feelings. Psychologists recommend using a daily calendar as moral support. One week before the expected date of complete cessation of smoking, it is recommended to make preparations with a mandatory list of cases and records of their implementation. These include:
- read motivational literature;
- watch a video about the harms of smoking;
- make a personal list of reasons why you must stop using nicotine;
- Identify all the 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 contact with smokers. ;
- identification of all possible ways to eliminate external stimuli;
- to involve relatives in the process - to maintain loyalty, to avoid inappropriate jokes, not to smoke in front of the shooter, to refrain from settling relations;
- Eliminate all reminders of smoking from everyday life - general cleaning, washing things, throwing lighters, removing ashtrays.
The first week
Preparations are behind us, the first day of a new life has come. More than 20 minutes after the last 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 also makes you emotionally anxious. 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 smoking, carbon dioxide is completely eliminated from the body, the lungs are saturated with oxygen, and the risk of heart attack is reduced. A person feels an increase in strength, there are joyful feelings based on his courage and pride. "It's so simple" is a false euphoria. At the physical level, there is a slight dizziness, anxiety and sleep disturbances.
On the second day, the sense of smell and taste improves. Nerve cells begin to regenerate themselves. Nicotine is partially eliminated from the body. There is still euphoria from the decision. The desire to smoke is minimal. But at the end of the day, there is nervousness and irritability. It's hard to figure out what you want right now - sleep, walk, eat?
Lack of nicotine causes an increase in urine output, increases or disappears appetite, shortness of breath and dry cough appear with normal physical exertion. Sleep problems get worse.
By the end of the third day, the bronchi are completely relaxed, the depth and fullness of breathing improves, the volume of the lungs increases, and an increase in energy is noted. Enthusiasm for nicotine decreases at the cellular level. Against the background of deteriorating emotional state, positive changes are not accepted by man. Nervousness increases, there are frequent disturbances expressed in nagging against the people around. There is moderate tremor of the fingers. Heavy sleep, often intermittent, can be compared to insomnia in its manifestations.
Physically, a person feels a little tired from constant anxiety, has a passion for all products that are sweet, salty, spicy - with a clear taste. Heartburn, nausea and moderate abdominal pain may appear against the background of nutritional deficiencies. Heart palpitations and dizziness are noted during bending and sharp movements.
On the fourth day, blood circulation returns to normal. The recovery process in the gastrointestinal tract and lungs continues, the metabolism tends to return to normal. Decreased intestinal peristalsis, in most cases, uncontrolled eating, constant urge to eat. The body requires high-calorie foods with bright flavors, so there are not enough light snacks with fruits or fresh vegetables when you smoke in the past, the emphasis is on carbonated drinks, chips, crackers, fast food.
During this period, the emotional state is characterized by lethargy, lethargy. Fatigue affects the first three days. It is natural for a person to become depressed, to feel sorry for small things, and often to shed tears for no reason. Sleep problems are often treated with sedatives. Imbalance causes tinnitus, increased blood pressure, hunger attacks. The appearance of edema on the face and extremities is possible.
On the fifth day of smoking cessation, the arteries become toned, micro-cracks in the tongue heal, and the recovery of bronchial cells continues. The psychological situation is getting worse. The day is considered critical. It is during this period that 70% of smokers break down. Psychologists recommend completely limiting contact with the outside world and trying to overcome a difficult line alone at home.
You can distract yourself with food, preferably healthy products. The taste buds have been partially restored, so the dish acquires the entire aroma palette. Citrus fruits, cheeses, meat products can be really surprising, especially if a person suffers from long-term addiction. With the exception of a moist cough and a feeling of swelling in the throat, the physical condition is close to normal.
The blood is partially renewed. For the first time, nicotine-free cells appear in the body. There is an increase in mucus production in the lungs, which causes a "wet" cough. Lack of toxins leads to dysfunction of the gallbladder. Today, diarrhea and nausea usually appear. Poor physical well-being causes negative processes in the central nervous system. Decadent mood, tearfulness, increased irritability on the threshold of aggression are typical withdrawal symptoms.
Lack of a balanced diet causes limb tremors, weak eyelids, and loss of appetite. Man is constantly thirsty. A feeling of swelling in the throat continues and worsens. Dark impurities can be observed in the expectorant mucus - it is a resin accumulated in the respiratory tract.
Nicotine removal 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.
Fecal incontinence, increased urination, heartburn, stomach cramps are observed. During this period, it is recommended to eat low-fat foods, focusing on fresh vegetables, not sour fruits. It is important to drink about 2 liters of purified water at room temperature every day.
Man's emptiness is characterized by a perception of the harmfulness and meaninglessness of a habit he has spent many years in. On the seventh day, it is important to prevent the development of depressive mood. Communicating with children and family will help in this regard, preferably in places where smoking is prohibited.
The second week
At the beginning of the second week, a person has an increase in energy and a sense of pride in the work done. A good mood, supported by excellent well-being, motivates you to continue the work you started. Due to normal blood circulation, the tissues of the internal organs are saturated with oxygen. There is a feeling of "flying gait". Lung function improves by 30%. Maintaining a positive attitude is the main task of the second week of smoking cessation.
On the eighth day of getting rid of the bad habit, the smell and taste buds continue to recover. External odors that a person simply does not feel behind a screen of smoke can cause both pleasant compounds and rejection, ranging from nausea and vomiting. It is worth paying attention to the microclimate at home, creating a favorable atmosphere, as well as refraining from visiting fast food cafes and large crowded places.
Increased appetite and learning the taste of food that has been forgotten for a long time can lead to weight gain. It is difficult to prevent irritability, but it is possible with the support of loved ones. Eating lightly eliminates most of the problems of the eighth day - insomnia, aggression, depression and mild stomach aches.
In accordance with 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 in healthy conditions. A person suddenly has more personal time problems. Most disorders of this period occur under the influence of external factors, not with the desire to smoke. Drinking coffee in the morning, taking a break from smoking at work, and doing regular housework without smoking are painful and boring.
The immune system is involved in the recovery process. All the body's energy is used to remove toxins from the lungs. Quitting smoking is considered positive and does not cause painful thoughts. For the first time, the smell of cigarettes causes disgust and nausea. The presence of smokers is perceived as aggressive. There is a desire to apply your lifestyle to everyone around you.
Wet cough persists with sputum, but in a milder form. Mucus may contain yellowish or grayish balls with an unpleasant odor. In such cases, it is worth being examined by an ENT doctor and, if necessary, a course of medication.
The immune system is activated in all organs. Metabolic processes are renewed, the activity of the adrenal glands and 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 situation remains unstable. He wants to see if smoking really causes nausea. The most dangerous period for women is 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 acquires a healthy shade, the blue under the eyes disappears, acne disappears, pores narrow. Partial stabilization is observed by the nervous system. Intestinal peristalsis was restored. Stool and urination are normal.
Skin cells are renewed. He is pleased with the reflection in the mirror, visually noting that his appearance has improved. Against the background of regeneration processes in the layers of the skin and internal organs, a slight increase in heart rate and mild dizziness may be observed. Physical condition can be compared to a feeling of love or pleasure.
Noting a clear improvement in well-being, many see this period as the end of the fight against drugs. Misconceptions can lead to the opposite result - fragmentation.
Bronchial tissue regeneration is nearing completion. The cough has stopped, it is easier to breathe. Yellowing of the fingers, teeth and tongue fades or disappears completely. The psychological condition is normal or excellent. The period is dangerous with a high probability of failure. People are confident in their immunity and the ability to quit smoking at any time.
Fighting your desires can lead to depression, drowsiness, and apathy towards current events and the people around you. The symptoms are quite normal and can be easily relieved with an interesting hobby or a new activity.
Two weeks is a turning point in the life of anyone who decides to quit smoking. The habit of enduring all physical and emotional hardships is a 50% success in breaking a lifetime.
In the first month, the foundation was laid for the subsequent recovery of the body. It is a very difficult time, when some people think that it is very easy to quit smoking, while others continue the fight against addiction in an intensified mode.
2 months without smoking. The desire to return the ritual remains, but it has become easier to eliminate the desires.
There is significant progress in the work of the pulmonary system. A former smoker with a cough is almost uncomfortable, and shortness of breath and coughing can sometimes be seen with physical activity.
3 months without smoking. Vascular tone is normalized - the circulatory system copes better with stress. There is an increase in appetite, an improvement in general condition. During this period, ex-smokers experience dizziness and headaches (provided that there are no concomitant diseases).
The optimal type of exercise is walking.
4 months without smoking. The work of the digestive tract and excretory system is normalized - there is no fecal incontinence when you smoke in the past. Nutrients are fully absorbed by the intestines. Stress levels are significantly reduced.
The cells of the epidermis were completely renewed, the skin was normalized, the skin stopped peeling. Hormonal background is restored.
5 months without smoking. 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, a favorable period for sports emerges. It is good to do light sports, swimming and cycling.
6 months without smoking. The blood is cleansed of nicotine and derivatives, saturated with oxygen. The liver continues to recover. Gradually, the regeneration process will begin to accelerate.
Significant progress is being made in the bronchopulmonary system. Breathing is free, a person with physical strength does not feel an acute lack of oxygen.
7 months without smoking. Receptors are restored. Humans better distinguish tastes and smells. The psycho-emotional situation stabilizes, a positive attitude prevails. Tooth enamel is significantly lighter than 1 month old.
8 months without smoking. Lung function is normalized, cough is practically not disturbed. Sputum production occurs in exceptional cases: most ex-smokers do not have this phenomenon.
9 months without smoking. People with COPD report that remission will continue if they follow their doctor's advice and continue smoking.
Negative associations associated with smoking have been forgotten and health has improved significantly.
10 months without smoking. Positive changes occur in the vocal cords. Dreams about smoking can be disturbing. Former smokers no longer consider nicotine use an important part of their lives.
11 months without smoking. Blood vessels are fully restored. Their normal tone returns. The critical situation is coming to an end, there is no desire to return to smoking at the cellular level, but there is a dangerous desire to "test" their strength by smoking. Power sports are allowed provided the load is gradually increased.
A year without nicotine. The risk of developing myocardial infarction is halved, the risk of stroke is reduced by a third, and the risk of oncological diseases of various organs is significantly reduced. Former smokers admit that the most difficult part was to start the process of getting rid of nicotine addiction. However, millions of people on the planet have already managed to quit smoking forever!