In the process of quitting smoking, many changes take place in the body. The main task of the smoker is to provide psychological help during the adjustment period. Simple but effective ways to control a bad habit make it easier to fight addiction. Sports, nutritional correction, pharmacological agents, the search for new leisure activities, psychotherapy sessions are the basis of the treatment. But, like many long-term processes, breaking the addiction takes planning. The daily smoking cessation schedule clearly shows what changes in the body when you quit smoking. A detailed explanation of the causes of physiological and emotional manifestations allows to achieve a positive result within a strictly defined period of time.
Why do you need a smoking calendar?
Smoking is a pathological addiction, which is based on a tendency for the rapid formation of bad habits. The psychological aspect also determines the methods of treatment - it is impossible to develop an effective treatment regimen without a clear plan. The non-smoker's calendar helps achieve daily goals, motivating the person to empirically verify the information provided. The formation of firm intentions, new healthy habits, the satisfaction of mundane curiosity, ultimately leads to a positive result.
A smoking cessation schedule will be useful at all stages of nicotine withdrawal, from the desire to quit to maintaining stable remission.
Preparatory stage
The body begins to feel stress as soon as the thought "It's time to quit smoking" arises - going out of the comfort zone is always accompanied by unpleasant sensations. Psychologists advise using an agenda as moral support. One week before the planned date of complete smoking cessation, it is recommended to carry out preparatory activities with the compulsory registration of a list of cases and notes on their implementation. This includes:
- read motivational literature;
- watch a video about the harms of smoking;
- make a personal list of the reasons why you should definitely stop using nicotine;
- determination of all the negative factors that provoke the urge to smoke - these can be stressful situations at work, lack of physical activity, the presence of household problems, abuse of low-alcohol drinks (beer, energy drinks), close communication with people who smoke;
- identification of all possible means of eliminating external stimuli;
- connect relatives to the process - a request for maintaining loyalty, avoiding inappropriate jokes, not to smoke in the presence of a throwing person, to refrain from settling the relationship;
- to eliminate all cigarette reminders of everyday life - to do general cleaning, wash things, throw out lighters, remove ashtrays.
First week
The preparatory work was abandoned, the first day of a new life arrived. Already 20 minutes after the last cigarette smoked, 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 causes you emotional distress. Understanding the causes of physiological changes helps to come to terms with the difficulties and successfully pass the most difficult stage of adaptation - the first week without nicotine.
After 24 hours without a cigarette, carbon dioxide is completely eliminated 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 achievement. There is a false euphoria "it's that simple". At the physical level, slight dizziness, restlessness 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 always a state of euphoria over the decision. The urge to smoke is minimal. But at the end of the day, irritability and nervousness appear. It is becoming difficult to determine what you want right now - sleep, walk, eat?
The lack of nicotine causes an increase in urination, increases or, conversely, the appetite disappears, with normal physical exertion, shortness of breath and a dry cough appear. Sleep problems get worse.
By the end of the third day, the bronchi relax completely, the depth and fullness of breathing improves, the lungs increase in size, 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 emotional state. Nervousness grows, there are frequent blackouts, expressed by harassing 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 certain fatigue due to constant anxiety, there is a craving for sweet, salty, spicy - all products with a strong taste. Against the background of nutritional inaccuracies, heartburn, nausea and moderate abdominal pain may appear. When tilting and making sudden movements, palpitations and dizziness are noted.
On the fourth day, blood circulation returns to normal. Recovery processes continue in the gastrointestinal tract and lungs, the metabolism tends towards the physiological norm. Intestinal peristalsis decreases, in most cases due to uncontrolled nutrition, the desire to eat constantly. The body needs foods that are high in calories and have a vivid flavor, so that a former smoker does not have enough light snacks with fresh fruits or vegetables, the emphasis is on carbonated drinks, crisps, crackers, fast food.
The emotional state during this period is characterized by lethargy, monotony of feelings. Fatigue from 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 disorders 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 to smoke, the vessels tone up, the microcracks in the tongue heal, and the restoration of bronchial cells continues. Psychological well-being is deteriorating. The day is considered critical. It is during this period that 70% of smokers break down. Psychologists recommend that you completely limit communication with the outside world and try to overcome a difficult line on your own at home.
You can entertain yourself with food, preferably healthy products. The taste buds have been partially restored, so the food acquires the full range of aromas. Citrus fruits, cheeses, meat products can really surprise, especially if a person has suffered from a long-term addiction. Physical condition is near normal except for a heavy cough and a lump in the throat.
The blood is partially renewed. Nicotine-free cells appear in the body for the first time. 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 low mood, crying, increased irritability on the verge of aggression are typical withdrawal symptoms.
Lack of a balanced diet leads to tremors in the limbs, weak eyelid twitching and decreased appetite. The person is constantly thirsty. The feeling of a lump in the throat persists and gets worse. In expectorant mucus, dark impurities can be observed - this is the resin that accumulates in the respiratory tract.
Nicotine withdrawal is complete by the end of the week. The most difficult stage has passed. The body can function without toxic nicotine, natural regeneration processes are triggered.
Stool disturbances, increased urination, heartburn, stomach cramps are observed. During this period, it is recommended to eat low-fat foods, with the emphasis on fresh vegetables and not on sour fruits. It is important to drink about 2 liters of purified water at room temperature each day.
The state of a person is characterized by emptiness, awareness of the harmfulness and absurdity of a habit, on which so many years have been spent. On the seventh day, it is important to prevent the development of a depressed mood. Communication with children and family will help in this regard, preferably in places where smoking is prohibited.
Second week
At the start 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 have 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 eliminating the bad habit, 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 in the house, creating a favorable atmosphere and 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 taking hold, but it is possible with the support of loved ones. A light diet 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 under healthy conditions. The person is having difficulty with personal time, which has suddenly become more. Most breakdowns of this period occur not so much because of the desire to smoke, but under the influence of external factors. Drinking coffee in the morning, taking cigarette 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 strength is expended to remove 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 willingness to impose your lifestyle on everyone around you.
A fatty cough with sputum persists, but in a milder form. The mucus may contain yellowish or grayish lumps that have an unpleasant odor. In such cases, it is worth examining by an ENT doctor and, if necessary, drug 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 elimination of toxins and excess fluid from the body.
The psychological state remains unstable. There is a desire to check whether cigarettes really cause nausea. A particularly dangerous time for women is during the menstrual cycle. There is a moderate headache, a slight tremor in the extremities, internal tension.
The normalization of blood circulation and lymphatic flow is reflected in the appearance - the skin acquires a healthy shade, the blue under the eyes disappears, acne disappears, the pores narrow. From the nervous system side, partial stabilization is observed. Intestinal peristalsis was restored. Stools and urination are normal.
Skin cells renew themselves. The person remains satisfied with their reflection in the mirror, visually noting the improvement in their appearance. Against the background of regenerative processes in the layers of the skin and in internal organs, a slightly increased heart rate and slight dizziness can be observed. Fitness is like a feeling of love or pleasure.
Seeing marked improvements in well-being, many people see this time as the end of the struggle against addiction. False feelings can lead to the exact opposite result - a breakdown.
The restoration of the bronchial tissue is almost complete. The cough has stopped, it becomes easy to breathe. The yellowing of the fingers, teeth and tongue turns pale or goes away 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, drowsiness, apathy with the news and with the people around you. The symptoms are quite normal and can be easily eliminated with an interesting hobby or a 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 50% success in breaking the habit for life.
In the first month, the foundation was laid for the subsequent recovery of the body. A very difficult time, when some people find it very easy to quit smoking, while others continue to struggle with addiction in an intensified fashion.
2 months without a cigarette. The desire to return the ritual remains, but the urge has become much easier to overcome.
There are marked improvements in the work of the pulmonary system. The cough hardly bother the ex-smoker; with physical activity, shortness of breath and coughing fits can sometimes occur.
3 months without a cigarette. Vascular tone returns to normal - the circulatory system is more resistant to stress. There is an increase in appetite, an improvement in the 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 a cigarette. 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 intestines. Stress levels are drastically reduced.
The cells of the epidermis are completely renewed, the complexion has returned to normal, the skin has stopped flaking. The hormonal background is restored.
5 months without a cigarette. The lungs continue to recover. The sputum discharge is minimal and has a light tint. At the end of the fifth month, regenerative processes are observed in individual liver cells.
From the fifth month, there is a favorable period for sport. Light exercise, swimming and cycling are fine.
6 months without a cigarette. The blood is free of nicotine and its derivatives, saturated with oxygen. The liver continues to repair itself. Gradually, the regeneration processes will start to accelerate.
On the side of the bronchopulmonary system, noticeable improvements are occurring. Breathing becomes free, with physical exertion a person does not experience an acute lack of oxygen.
7 months without a cigarette. The receivers are restored. A person is better able to distinguish between tastes and smells. The psycho-emotional state is stabilized, a positive attitude prevails. The enamel of the teeth is much clearer than at 1 month.
8 months without a cigarette. 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 a cigarette. People with COPD experience remission, which will persist if doctor's recommendations are followed and if smoking continues.
The negative associations associated with smoking have been forgotten and health has improved markedly.
10 months without a cigarette. Positive changes occur in the vocal cords. Dreams about smoking can be unsettling. The ex-smoker no longer sees the use of nicotine as an important part of his life.
11 months without cigarettes. The blood vessels regain their full strength. Their normal tone returns. The critical state is coming to an end, there is no urge at the cellular level to return to cigarettes, but there is a dangerous urge to "test" one's strength by smoking a cigarette. Strength sports are permitted, subject to a gradual increase in the load.
One year without nicotine. The risk of developing a 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. Yet millions of people on the planet have already successfully quit smoking forever!