The Diary of Refusal of Smoking is a powerful motivator that not only talks about positive changes in the body, but also allows you to understand what to expect from the future.The plan sets out in detail what benefits the whole process of refusal will bring and how to cope with nicotine addiction.
The main feature of the diary quitting to smoke in his effectiveness.It allows you to forget about the harmful habit, guided by those tips and recommendations that the former smokers gave.They themselves went this path and proved that he would overcome.
The calendar of the abandoning smoker
If the smoker nevertheless decides to complete the period of moral training and refuses cigarettes, changes begin to occur in his body, which lead to certain external and internal manifestations.Study the smoker’s diary by days from which you can find out what exactly awaits you at each stage of talting to smoking.
The first day without tobacco
The body begins to get rid of nicotine and the accompanying smoking of harmful substances.Curlistry, which is in large volume secreted by tobacco products during smoking, will be replaced by oxygen, which cannot but affect general well -being.The abandonment of the smoker may experience pride, satisfaction from rejection of smoking.Some former smokers and especially smokers three hours after waking up or the last smoked cigarette show alarm and become more irritable, but you can get distracted from the thoughts of the cigarette by switching attention to other activities.
During this period, food substitutes are acceptable:
- sweets or candies used instead of cigarettes facilitate the moments of exacerbation of craving for smoking;
- Sweet fruits with a rich taste will help get rid of an unpleasant taste in the mouth;
- Green tea before bedtime will help replace the traditional evening cigarette.
The second day
On the second day, the work of the lungs is significantly improved.A former smoker in the morning may feel that the awakening process is easier than usual.A feeling of lighter breathing may appear, but at the same time a cough will appear at the same time - the body gets rid of “garbage” in the lungs.
The smoker who quit smoking can accelerate the process of cleansing the body, taking expectorant drugs.
Three days
Taste and olfactory receptors are cleaned, as a result of which the smoker feels smells better, and the taste of food becomes more saturated.During this period, the craving for tobacco is often replaced by sweet products, but it is advisable to choose not desserts, but fruits, but also drink a lot of water.
4 days
The fourth day for many smokers is accompanied by the appearance of edema, most often swells the face.There are also problems with the intestines, usually it is constipation.To normalize the digestive tract, it is recommended to use:
- sour -milk products, for example, a glass of kefir before bedtime;
- Flakes and various cereals (for example, cereals).
Fifth day
The restoration of the functions of all organs of the body continues.But also 5 days without cigarettes - this is the point of the highest probability of a return to smoking.In cases where the craving for smoking becomes unbearable, re -read your “List of disappointments in the cigarette”, use candies, fruits or any other substitute.
6 and 7 days without cigarettes
The appearance of tremor of the arms or legs, increased thirst.Organize your activity in such a way as to distract from thoughts about smoking, try to avoid communication with other smokers.
It is believed that on the seventh day the physiological dependence on nicotine completely disappears.
At this stage, it is necessary to pay attention to the formation of new habits that should replace the smoking ritual.
Eighth, ninth and tenth days without cigarettes
The restoration of the respiratory system continues.Pay attention to your health: the calendar of the smoker who quit smoking in the winter season can be “decorated” with sick leave associated primarily with the disease of the respiratory tract.
In the second week you can start playing sports, especially related to active breathing activities: running, game sports.The development of enzymes in the digestive tract returns to normal.The attraction to the cigarette rarely appears, only when communicating with smokers.During this period, organize your pastime in such a way as to avoid smokers.The immune system of the body is gaining strength.A cough that accompanies the excretion of sputum from the lungs may intensify.Do not forget to take expectorant drugs.
The eleventh day
Due to the normalization of the cardiovascular system, the complexion of the face changes, bruises under the eyes can decrease, acceleration of the processes of healing of the skin-scratches and abrasions.Due to hormonal restructuring, mood swings arise, attacks of aggression.
Twelfth day
The desire to smoke is felt, but it becomes unobtrusive.Inflammatory processes in the lungs, the stomach are reduced.Practically passes a cough.
Thirteenth and fourteenth day
The skin cells are rapidly updated.However, boards of blood pressure, headaches, a feeling of overwork may appear.The idea of the proximity of a two -week line of smoking helps to resist the cigarette.The smell of cigarette smoke can cause hostility in some cases nausea, but there are thoughts that you can “reward yourself for patience” with a cigarette.Of course, you should not follow such ideas.
Third week without cigarettes
In the third week, the restoration of all functions of the body continues, at the same time substantive habits are formed, which help to restrain the craving for tobacco.Please note: this week the risk of breaking to a pernicious habit is still very great.According to statistics, on the 18th day, about the sixth part of the smokers begins to smoke again.
First month without cigarettes
The first month is the most difficult, and if you managed to overcome this threshold, praise yourself and remember that it will be easier to be easier every day.This month, it is advisable to refuse to use alcohol, and if you decide to refuse to drink forever, then get out “the calendar of the one who quit drinking”, by the days of which the frequency of alcohol consumption, expectation and final sensations will be painted, that is, conduct exactly the same period of “moral preparation”.
The second and third month of rejection of smoking
Starting from 50 days without smoking and ending with the third month, the most pleasant period for former smokers passes: external symptoms of cigarettes are increasingly manifested, the skin looks younger and fresh, the complexion of the face is noticeably improved, dryness passes.There is no more craving for cigarettes as such, but the habit brought to automatism (clapping with palms in pockets in search of a pack, the habit of making breaks in work that previously occupied smoke breaks).
Eighth, ninth and tenth day
If the stage of not smoking lasts the second week, a more acute sense of taste and smell appears - this is especially noted in the diary.At this time, a non -smokers may already have a complete restoration of enzymes in the digestive system.The hematopoiesis improves.If a person does not smoke cigarettes, his respiratory system can recover as quickly as intensively a person has previously smoked.If you read the table calendar of smoking by day, you can notice that physiological sensations change for the better in the second week.The taste of food is already brightly felt, but the appetite is still increased, the pressure decreases.
It is interesting that in the second week a clear aversion to tobacco smoke may occur, nicotine sometimes even causes vomiting, gives dizziness.The appetite, as before, increased, and the body's resistance to the viruses worsens sharply, you can get SARVI.
After the second week without smoking, a person begins to feel disgusting to tobacco smoke.
How is the body restored after refusing an emotional background?This period in the diaries is described as an easy for the body of a smoker, in the second week it is much easier, the vegetative manifestations of nicotine dependence are reduced.Disruptions are still possible, but this entire period is easier, an incentive appears to go forward, completely cleanse the body.
Changes occurring over the next year
So, the first hours and days are the most difficult for the people who decided to quit smoking are already behind.Some, remembering the taste of cigarette smoke, return to their previous habit.For those who resisted temptation, the revival process continues.
This is what happens to a person in the next year by month:
- By the end of the first month, physical dependence on tobacco passes.The basis of the regeneration of the body is formed at the cellular level, and it is able to function without nicotine doping.In psychological terms, the danger of breakdowns remains.
- In the second month, the process of updating the lungs continues.The skin becomes clean, the complexion changes: yellowness and peeling leaves.However, rosemurosis remains.It will be preserved until the process of restoration of blood vessel cells is completed.Sputum in the respiratory tract and dry throat provoke bouts of cough.To resist the desire to smoke, support is still required, and it is necessary to show character.
- In the third month, updating the vascular system is activated.The tone of blood vessels is normalized.This time is characterized by the end of psychological dependence on smoking.Almost no malaise is concerned: headaches, dizziness.Good sleep and appetite.
- The fourth month: is distinguished by the normal operation of the gastrointestinal tract.Food is absorbed, constipation does not bother.Body weight is stabilized.
- In the fifth month, the recovery process begins in certain sections of the liver.The lung renewal continues.Sometimes the urge appears to light a cigarette.Such provocations will be repeated until a complete renewal of the body.They need to resist.
- Over the past six months, there has been a complete replacement of the composition of the blood.Now there are healthy cells in plasma, which in abundance transport oxygen to all organs.The restoration of the liver and structures of the bronchopulmonary system continues.
- In the seventh month, the sense of smell and touch are aggravated.
- In the eighth month, most former smokers had a no cough.Chronic obstructive lung disease enters the period of remission, which can last permanently subject to all the doctor’s advice.
- The ninth month is considered a turning point in human life, since the danger of cigarette is still preserved.The threat comes from smoking rooms in public places and at work, an example of other smokers is contagious on the street.
- The tenth month was marked by smoking dreams.It often happens that when you wake up in the morning, a person automatically lights a cigarette.Under the influence of such mechanical actions, a return to nicotine dependence does not occur with everyone.Most manage to resist the temptation.Those who like to sing, note the ease in the management of vocal cords.
- The lack of shortness of breath allows you to easily walk, run, jump, cope without much effort with physical exertion, homework.Nevertheless, the probability of starting to smoke again will still remain.
- A year has passed, and the body is practically restored.The threat of cardiovascular diseases, strokes, heart attacks, oncology, and pathologies of internal organs decreased significantly.