In the process of quitting smoking, many changes occur in the body. Providing psychological assistance to oneself during the adjustment 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 the treatment. But, like many long-term processes, breaking the addiction takes 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 achieve a positive result in a strictly defined time frame.
Why do you need a smoking calendar?
Smoking is a pathological addiction, which is based on a tendency to rapidly form bad habits. The psychological aspect also determines the methods of treatment: it is impossible to work out an effective therapeutic scheme without a clear plan. The non-smoker calendar helps to achieve the set goals on a daily basis, motivating the person to empirically verify the information provided. Formation of firm intentions, new, healthy habits, satisfaction of trivial curiosities, ultimately leads to a positive result.
A smoking cessation calendar will be helpful at all stages of nicotine cessation, from the desire to quit and ending with maintaining a stable remission.
Preparatory phase
The body begins to feel stress as soon as the thought "It's time to quit smoking" appears: leaving the comfort zone is always accompanied by unpleasant sensations. Psychologists recommend using a diary calendar as a moral support. A week before the planned date for complete cessation of smoking, it is recommended to carry out preparatory activities with the mandatory registration of a list of cases and notes on their implementation. This includes:
- read motivational literature;
- watch a video about the harm of smoking;
- make a personal list of the reasons why you absolutely must stop using nicotine;
- determination of all the negative factors that provoke the desire to smoke: they can be stressful situations at work, lack of physical activity, presence of domestic problems, abuse of low alcoholic beverages (beer, energy drinks), close communication with people who they smoke;
- identification of all possible ways to eliminate external stimuli;
- connecting relatives in the process - a request to maintain loyalty, avoid inappropriate jokes, do not smoke in the presence of a person who throws, refrain from terminating the relationship;
- eliminate all memories of cigarettes from everyday life - do a general cleaning, wash things, throw out lighters, remove ashtrays.
The first week
The preparatory work was left behind, the first day of a new life arrived. Already 20 minutes after the last cigarette smoked, there are positive changes in the work of the internal organs. In particular, blood pressure and heart rate are normalized. Every hour without nicotine improves your physical condition, but also creates emotional distress. Understanding the causes of physiological changes helps to accept the difficulties and successfully overcome the most difficult adaptation phase: 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. A person feels a surge of strength, there are joyful emotions based on pride in his achievement. There is a false "it's that simple" euphoria. On a physical level, slight dizziness, agitation and sleep disturbances are felt.
On the second day, smell and taste improve. Nerve cells begin to repair themselves. Nicotine is partially excreted from the body. There is still a state of euphoria from the decision. The urge 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?
Lack of nicotine causes increased urination, increases or, conversely, 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. The nervousness grows, there are frequent breaks, expressed in grumbling towards the 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 a little 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 are noted, palpitations and dizziness are noted.
On the fourth day, blood circulation returns to normal. The recovery processes continue in the gastrointestinal tract and lungs, the metabolism tends to the physiological norm. Intestinal peristalsis decreases, in most cases due to binge eating, 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 fresh fruits or 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 strikes. It is natural for a person to be depressed, feel sorry for himself for nonsense, often there are tears for no reason. Sleep problems are often treated with sedatives. The imbalance causes tinnitus, increased blood pressure, hunger pangs. The appearance of edema on the face and limbs is possible.
On the fifth day of refusal from cigarettes, the vessels tone up, microfractures in the tongue heal, and the restoration of bronchial cells continues. Psychological well-being is getting worse. The day is considered critical. It is during this period that 70% of smokers collapse. 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 flavors. Citrus fruits, cheeses, meat products can really surprise, especially if a person has been suffering from long-term addiction. Physical condition is almost normal, except for a wet cough and a feeling of a lump in the throat.
The blood is partially renewed. Cells devoid of nicotine first appear in the body. There is an increased production of mucus in the lungs, which causes a "wet" cough. Lack of toxic substances leads to gallbladder dysfunction. Diarrhea and nausea usually appear on this day. Poor physical well-being causes negative processes in the central nervous system. A decadent mood, crying, increased irritability on the verge of aggression are typical withdrawal symptoms.
Lack of a balanced diet leads to limb tremors, weak eyelid tics, and decreased appetite. The person is constantly 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 phase has been overcome. The body can function without toxic nicotine, natural regeneration processes are triggered.
Stool disorders, increased urination, heartburn, stomach cramps are 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 every day.
The state of a person is characterized by emptiness, by the awareness of the harmfulness and insignificance 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
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 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 pace". Lung function improved by 30%. Maintaining a positive state is the main task of the second week of smoking cessation.
On the eighth day after eliminating the bad habit, the sense of smell and taste buds continue to recover. Foreign smells that a person simply did not smell behind a smoke screen can cause both pleasant associations and rejection, up to nausea and vomiting. It is worth taking care of the microclimate of the house, creating a favorable atmosphere, and also refraining from visiting fast food places, places of large crowds.
Increased appetite and learning about long-forgotten food tastes can trigger weight gain. It is difficult to prevent the seizure of irritability, but it is possible with the support of loved ones. Light food eliminates most of the 8th day problems: insomnia, aggression, 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 almost normal. Regeneration continues in the lungs and bronchi. Hemopoiesis occurs under healthy conditions. The person is having difficulty with personal time, which has suddenly become 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, taking breaks to smoke at work, doing housework without the usual cigarette becomes painful and boring.
The immune system is involved in the recovery process. All the forces of the body are spent on removing toxins from the lungs. Smoking cessation is perceived positively, it 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 worthwhile to 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 functioning of the adrenal glands and thyroid improves. Against the background of hormonal activity, appetite decreases, which leads to the removal of toxins and excess fluids from the body.
The psychological state remains unstable. There is a desire to test 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. On the part of the nervous system, partial stabilization is observed. Intestinal peristalsis was restored. Stool and urination are normal.
Skin cells renew themselves. The person remains satisfied with his reflection in the mirror, visually noticing the improvement in appearance. Against the background of the regeneration processes in the skin layers and internal organs, a slightly increased heart rate and slight dizziness can be observed. The 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.
Bronchial tissue restoration is nearing completion. Cough has stopped, it becomes easy to breathe. The yellowness of the fingers, teeth and tongue turns pale or disappears completely. 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, sleepiness, apathy in relation to current events and the people around you. Symptoms are quite normal and can easily be eliminated with an interesting hobby or new occupation.
Two weeks is a turning point in the life of any person who decides to quit smoking. Resisting all physical and emotional challenges is 50% success in breaking the habit for life.
In the first month the foundations were laid for the subsequent recovery of the body. A very difficult period, in which some people think it is very easy to quit smoking, while others continue to fight addiction in an intensified way.
2 months without cigarettes. The desire to return the ritual remains, but it has become much easier to overcome the craving.
There are noticeable improvements in the work of the pulmonary system. Coughing 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 the general condition. During this time, former smokers experience dizziness and headaches (provided there are no concomitant illnesses).
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. The nutrients are completely absorbed by the intestine. Stress levels are significantly reduced.
The cells of the epidermis have completely renewed, the complexion has returned to normal, the skin has stopped peeling. 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 purified 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, noticeable improvements occur. Breathing becomes free, with physical exertion, a person does not feel an acute lack of oxygen.
7 months without cigarettes. The receptors are restored. A person is better at distinguishing between tastes and smells. The psychoemotional state stabilizes, a positive attitude prevails. Tooth enamel is significantly lighter than at 1 month of life.
8 months without cigarettes. The work of the lungs is normalized, the cough practically does not bother. Sputum excretion occurs in exceptional cases: most former smokers have no such manifestation.
9 months without cigarettes. People with COPD notice remission, which will persist if you follow your doctor's recommendations and continue to quit smoking.
Negative associations associated with smoking have been forgotten and health has significantly improved.
10 months without cigarettes. Positive changes occur in the vocal cords. Dreams about smoking can be troubling. The former smoker no longer perceives nicotine use as a significant part of their life.
11 months without cigarettes. Blood vessels are restored to full strength. Their normal tone returns. The critical state is coming to an end, there is no cellular desire to return to cigarettes, but there is a dangerous desire to "test" one's strength by smoking a cigarette. Strength sports are allowed, subject to a gradual increase in the 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 managed to quit smoking forever!