In the process of quitting smoking, the body will undergo many changes. Providing psychological help during the adjustment period is the main task of smokers. Simple and effective ways to control bad habits can fight addiction more easily. Exercise, nutrition correction, pharmaceutical preparations, finding new hobbies, and psychotherapy are the foundations of treatment. However, like many long-term processes, quitting drug addiction requires planning. The daily quitting calendar clearly shows the changes in the body during quitting. Explaining in detail the reasons for physical and emotional performance helps to obtain positive results within a strictly defined time frame.
Why do you need a smoker's calendar?
Smoking is a pathological addiction, which is based on the tendency of bad habits to develop quickly. The psychological aspect also determines the treatment method-it is impossible to develop an effective treatment plan without a clear plan. The non-smoker’s schedule helps to achieve the goals set every day and motivates people to empirically check the information provided. Firm intentions, the formation of new, healthy habits, and the satisfaction of mediocre curiosity will ultimately lead to positive results.
The quit calendar is useful in all stages of nicotine cessation, from the desire to quit to the end of maintaining stable relief.
preparation stage
Once the thought of "it's time to quit" appears, the body will begin to feel pressure-leaving the comfort zone is always accompanied by unpleasant feelings. Psychologists recommend using a diary calendar as moral support. It is recommended to conduct preparation activities one week before the expected date of complete cessation of smoking, and compulsorily record the list of cases and implementation instructions. This includes:
- Read inspirational literature;
- Watch videos about the dangers of smoking;
- Make a list of personal reasons why you must stop using nicotine;
- Identify all the negative factors that cause the desire to smoke-these may be high work pressure, lack of physical exercise, the existence of family problems, the abuse of low-alcohol beverages (beer, energy drinks), and close communication with smokers;
- Identify all possible ways to eliminate external stimuli;
- Link relatives to the process-require loyalty, avoid inappropriate jokes, don't smoke in the presence of the thrower, and avoid clearing the relationship;
- Reminders to eliminate all cigarettes from daily life-perform general cleaning, wash things, throw away the lighter, take out the ashtray.
the first week
The preparations have been completed, and the first day of a new life has arrived. Twenty minutes after smoking the last cigarette, the internal organs' work has undergone positive changes. In particular, blood pressure and heart rate are standardized. Every hour without nicotine will improve your physical condition, but it will also make you feel emotionally distressed. 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 not smoking for 24 hours, the carbon dioxide in the body is completely discharged, the lungs are full of oxygen, and the risk of heart attack is reduced. A person feels a powerful force and has a happy mood based on pride in his feat. There is a false sense of euphoria "it's that simple". At the physical level, you will feel slight dizziness, irritability, and sleep disturbances.
The next day, the sense of smell and taste improved. Nerve cells begin to repair themselves. Part of the nicotine is excreted from the body. The decision is still ecstatic. The desire to smoke is small. But at the end of the day, there will be irritability and tension. It is difficult to determine what you want now-sleep, walk, eat?
Lack of nicotine can lead to increased urination, or on the contrary, loss of appetite, normal physical exertion, shortness of breath and dry cough. Sleep problems get worse.
By the end of the third day, the bronchi was completely relaxed, the depth and fullness of breathing improved, the volume of the lungs increased, and a sharp increase in energy was noted. Reduced cravings for nicotine at the cellular level. In the context of deteriorating emotional state, a person will not perceive positive changes. More and more nervous, often collapsed, manifested in nagging to the people around. There is moderate tremor (tremor) in the fingers. Excessive sleep, frequent interruptions, and performance equivalent to insomnia.
Physically, a person will feel tired from constant anxiety, craving sweet, salty, and spicy—all products have a distinct taste. In the context of inaccurate nutrition, heartburn, nausea, and moderate abdominal pain may occur. When tilting and moving suddenly, there will be palpitations and dizziness.
On the fourth day, blood circulation returned to normal. The recovery process of the gastrointestinal tract and lungs continues, and the metabolism tends to be physiologically normal. The decrease in bowel movements is in most cases due to uncontrolled nutrition and the constant desire to eat. The body needs high-calorie, light-tasting foods, so people who have ever smoked do not have enough light snacks, fruits or fresh vegetables. The focus is on carbonated drinks, French fries, biscuits, and fast food.
The emotional state during this period is characterized by lethargy and dullness. The fatigue effects of the first three days. It is natural for a person to feel down. Feel sorry for oneself because of small things, and often cry for no reason. Sleep problems are usually treated with sedatives. Imbalance can cause tinnitus, increased blood pressure, and hunger. Edema may appear on the face and limbs.
On the fifth day of refusal to smoke, the blood vessels became stronger, the microcracks on the tongue healed, and bronchial cells continued to recover. Mental health is getting worse. This day is considered vital. It was during this period that 70% of smokers collapsed. Psychologists recommend completely restricting communication with the outside world and trying to overcome difficulties at home.
You can use food to distract yourself, preferably healthy products. The taste buds have been partially restored, so the food acquires the entire aroma. Citrus fruits, cheeses, and meat products can really surprise people, especially if one is addicted for a long time. The physical condition is close to normal, except for a wet cough and a lump in the throat.
The blood part is updated. Cells that do not contain nicotine appear in the body for the first time. The production of mucus in the lungs increases, which can cause a "wet cough". Lack of toxic substances can cause gallbladder dysfunction. Diarrhea and nausea usually occur on this day. Poor physical condition can trigger negative processes in the central nervous system. Decadent mood, tears, and increased irritability at the edge of aggression are typical withdrawal symptoms.
Lack of a balanced diet can cause tremor, eyelid twitching, and loss of appetite. This person often feels 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 accumulation of resin in the respiratory tract.
Nicotine withdrawal was completed this weekend. The most difficult stage has passed. The body can function without toxic nicotine, triggering the natural regeneration process.
Stool disorders, increased urination, heartburn, and stomach cramps were observed. During this period, it is recommended to eat more low-fat foods, mainly emphasizing fresh vegetables, rather than sour fruits. It is important to drink about 2 liters of purified water at room temperature every day.
A person’s state is characterized by emptiness, and it has taken so many years to realize the harmfulness and meaninglessness of a habit. On the seventh day, it is important to prevent the development of depression. Communication with children and family members will help solve this problem, preferably in a place where smoking is prohibited.
the second week
By the beginning of the second week, the person will feel energetic and proud of the work done. A good mood combined with a good sense of happiness will motivate you to continue the work you started. Due to normal blood circulation, the internal organs are filled with oxygen. There is a feeling of "flying gait". Lung function increased by 30%. Maintaining a positive state is the main task in the second week of quitting smoking.
On the eighth day after breaking the bad habit, the sense of smell and taste buds continued to recover. An odor that a person can't feel behind a smoke screen can cause pleasant associations and rejection, and even nausea and vomiting. Take care of the small climate in the house, create a good atmosphere, and avoid going to fast food restaurants, places with many people, it is worth it.
Increased appetite and understanding of long-forgotten food tastes can lead to weight gain. It is difficult to prevent irritability episodes, but it is possible with the support of loved ones. Light food eliminated most of the eighth day's problems-insomnia, combativeness, depression and mild stomach pain.
Under the condition of a balanced diet, the function of the gastrointestinal tract is normalized. The production of enzymes in gastric juice is close to normal. The lungs and bronchi continue to regenerate. Hematopoiesis occurs under healthy conditions. This person encountered difficulties in personal time and suddenly became more. Most of the failures during this period did not occur because of the desire to smoke, but occurred under the influence of external factors. Drinking coffee in the morning, smoking at work, doing housework without smoking the usual cigarettes all become painful and boring.
The immune system is involved in the recovery process. All the power of the body is used to remove toxins from the lungs. Quitting smoking is positive and does not cause painful thoughts. The first time I smell cigarettes, I feel sick and sick. The smoker's presence is actively perceived. People are eager to impose your lifestyle on everyone around you.
The wet cough with phlegm continued, but to a lesser degree. Mucus may contain yellow or gray lumps with an unpleasant odor. In this case, it is worth checking by an otolaryngologist and taking medication if necessary.
The immune system is activated in all organs. The metabolic process is renewed, and the functions of the adrenal glands and thyroid are improved. In the context of hormonal activity, appetite will decrease, leading to the excretion of toxins and excess fluid from the body.
The mental state is still unstable. People want to check whether cigarettes actually cause nausea. For women, a particularly dangerous period is during the menstrual cycle. There is moderate headache, slight tremor of limbs, internal tension.
The normalization of blood circulation and lymph flow is reflected in the appearance-the skin acquires a healthy tone, the blue under the eyes disappears, the acne disappears, and the pores shrink. In terms of the nervous system, partial stability was observed. Bowel movements are restored. Stool and urination are normal.
Skin cells are renewed. The person is satisfied with his reflection in the mirror and visually notices the improvement in appearance. In the context of the regeneration process of the skin layer and internal organs, a slight increase in heart rate and slight dizziness can be observed. Physical condition is comparable to feelings of love or happiness.
Noting a significant improvement in happiness, many people believe that this period is the end of the struggle with addiction. The wrong feeling can lead to the completely opposite result-collapse.
The repair of bronchial tissue is almost complete. The coughing stopped and breathing became easier. The yellow color of fingers, teeth and tongue turns white or disappears completely. Normal or good mental state. This time is very dangerous and the probability of failure is high. A person firmly believes in his invulnerability and the ability to quit smoking at any time.
Fighting your desires can lead to depression, lethargy, and indifference to current events and those around you. The symptoms are normal and can be easily eliminated through interesting hobbies or new occupations.
Two weeks is a turning point in everyone who decides to quit smoking. Overcoming all physical and emotional challenges is 50% successful breaking of lifestyle habits.
The first month laid the foundation for subsequent physical recovery. During a very difficult period, some people think it is easy to quit smoking, while others continue to struggle with addiction.
Do not smoke for 2 months. The desire to return to the ritual still exists, but it has become much easier to overcome this desire.
The work of the lung system has been significantly improved. Coughing hardly disturbs former smokers; with physical activity, shortness of breath and coughing episodes sometimes occur.
Do not smoke for 3 months. Vascular tension returns to normal-the circulatory system is better able to cope with stress. Appetite increased and general conditions improved. During this period, former smokers will experience dizziness and headaches (provided there are no accompanying illnesses).
The best type of exercise is walking.
Do not smoke for 4 months. The functioning of the digestive tract and excretory system is normalized-former smokers no longer have bowel problems. Nutrition is completely absorbed by the intestine. The stress level is significantly reduced.
The epidermal cells are completely renewed, the skin tone returns to normal, and the skin stops peeling. The hormonal background is restored.
Do not smoke for 5 months. The lungs continue to recover. The sputum output is small and the color is lighter. At the end of the fifth month, the regeneration process was observed in a single liver cell.
Starting from the fifth month, it is a good period for exercise. Light exercise, swimming and cycling are all acceptable.
Do not smoke for 6 months. The nicotine and derivatives in the blood are eliminated and saturated with oxygen. The liver continues to repair itself. Gradually, the regeneration process will start to accelerate.
From the side of the bronchopulmonary system, a significant improvement occurred. Breathing becomes free, and through physical exertion, a person will not feel severely hypoxic.
Do not smoke for 7 months. Recipient recovery. A person is better at distinguishing taste and smell. Psychological and emotional state is stable and positive attitude prevails. Compared with 1 month old tooth enamel, tooth enamel is significantly lighter.
No smoking for 8 months. The work of the lungs is normalized, and the cough is hardly disturbed. Excretion of sputum occurs in special circumstances: most former smokers do not have this performance.
No smoking for 9 months. People with COPD will notice relief, and this relief will persist if they follow the doctor’s advice and continue to quit smoking.
The negative associations related to smoking have been forgotten, and health conditions have improved significantly.
Do not smoke for 10 months. Positive changes in the vocal cords. Dreaming about smoking may be disturbing. Ex-smokers no longer think that the use of nicotine is an important part of their lives.
No smoking for 11 months. The blood vessels return to their maximum strength. Their normal tone came back. The critical state is about to end. There is no desire to return to cigarettes at the cellular level, but there is a dangerous desire to "test" one's strength through smoking. Strength exercise is allowed, but the load should be gradually increased.
A year without nicotine. The risk of myocardial infarction is reduced by half, the risk of stroke is reduced by a third, and the risk of tumor diseases in various organs is also significantly reduced. The former smoker admits that the hardest part is the process of quitting nicotine addiction. However, millions of people on the planet have successfully quit smoking forever!