The smoking refusal diary 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 establishes in detail what benefits the entire refusal process will bring and how to deal with nicotine addiction.
The main feature of the diary leaving smoking in its effectiveness.It allows you to forget the harmful habit, guided by these tips and recommendations that the ex -smokers have given.They themselves followed this path and proved that he would overcome.
The abandoned smoker calendar
If the smoker decides to complete the moral training period and refuse cigarettes, the changes begin to occur in his body, which leads to certain external and internal manifestations.Study the smoker diary on days from which you can find out what exactly awaits you at each stage of smoking counting.
The first day without tobacco
The body begins to get rid of the nicotine and smoke of harmful substances.The citizen, who is in a large volume secreted by tobacco products during smoking, will be replaced by oxygen, which cannot but affect well -being.The abandonment of the smoker may feel proud, satisfaction with the rejection of smoke.Some ex -smokers and especially smokers three hours after waking up or the last alarm of smoked cigarettes and become more irritated, but you can distract yourself from cigarette thoughts, changing attention to other activities.
During this period, food substitutes are acceptable:
- Sweets or sweets used instead of cigarettes facilitate moments of exacerbation of the desire to smoke;
- Sweet fruits with a rich flavor will help get rid of an unpleasant taste in the mouth;
- Green tea before bed will help replace traditional night cigarettes.
The second day
On the second day, the work of the lungs is significantly improved.An ex -smoke of the morning may feel that the process of awakening is easier than usual.A clearer breathing sense may appear, but at the same time a cough will appear at the same time - the body gets rid of "trash" in the lungs.
The smoker who has stopped smoking can accelerate the body's cleansing process by taking expector drugs.
Three days
The flavor and olfactory receptors are clean, as a result of which the smoker feels better, and the taste of foods becomes more saturated.During this period, the desire 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, usually swells the face.There are also problems with the gut, it is usually constipation.To normalize the digestive tract, it is recommended to use:
- Sour products, for example, a glass of kefir before bed;
- Flakes and various cereals (eg cereals).
Fifth day
The restoration of the functions of all organs of the body continues.But also 5 days without cigarettes - this is the most likely to return to smoke.In cases where the desire for smoking becomes unbearable, read your “list of cigarette disappointments”, use sweets, fruits or any other substitute.
6 and 7 days without cigarettes
The appearance of tremor of the arms or legs increased the thirst.Organize your activity to distract your thoughts on smoking, try to avoid communication with other smokers.
It is believed that on the seventh day the physiological dependence of nicotine disappears completely.
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 without cigarettes
The restoration of the respiratory system continues.Pay attention to your health: The smoker calendar that has stopped smoking in winter can be "decorated" with medical license associated mainly with respiratory tract disease.
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 cigarettes rarely appears, only when communicating with smokers.During this period, organize your hobby to avoid smokers.The body's immune system is gaining strength.A cough that accompanies the excretion of the lung sputum can intensify.Do not forget to take expecting drugs.
The eleventh day
Due to the normalization of the cardiovascular system, the complexion of face changes, bruises under the eyes may decrease, the acceleration of scratch healing processes and skin abrasions.Due to hormonal restructuring, mood changes, attacks of aggression arise.
Twelfth day
The desire to smoke is felt, but it becomes discreet.Inflammatory processes in the lungs, the stomach is reduced.Practically passes a cough.
Tenth tenth and tenth fifth day
Skin cells are rapidly updated.However, blood pressure, headaches, a feeling of excess work may appear.The idea of the proximity of a two -week smoke line 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.Obviously, you should not follow these ideas.
Third week without cigarettes
In the third week, the restoration of all body functions continues, at the same time, substantive habits are formed, which help restrict the desire for tobacco.Note: This week, the risk of breaking a pernicious habit is still very good.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 hardest, and if you have managed to overcome this threshold, compliment 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, go out "the calendar of the one who stopped drinking", on days when the frequency of alcohol consumption, expectation and final sensations will be painted, that is, exactly the same period of "moral preparation".
The second and third month of smoking rejection
From 50 days without smoking and ending with the third month, the most pleasant period for the former thumbs passes: the external symptoms of cigarettes manifest more and more, the skin looks younger and fresh, the appearance of the face is visibly improved, dryness passes.There is no desire for cigarettes as such, but the habit brought to automatism (clapping with palm trees in their pockets in search of a package, the habit of pauses in the work they previously occupied smoke breaks).
Eighth, ninth and tenth day
If the non -smoking stage lasts the second week, a sharper sense of taste and smell appears - this is especially noticed in the diary.At this time, non -smokers can already have a complete restoration of enzymes in the digestive system.Hematopoiesis improves.If a person does not smoke cigarettes, his respiratory system can recover as quickly as intensely a person smoked earlier.If you read the smoke table calendar during the day, you may notice that physiological sensations change for the better in the second week.The taste of foods is already well felt, but the appetite still increases, the pressure decreases.
It is interesting that in the second week, a clear aversion to tobacco smoke may occur, the nicotine sometimes even causes vomiting, gives dizziness.Appetite, as before, has increased, and body resistance to 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 context?This period in diaries is described as easy for the body of a smoker;In the second week it is much easier, vegetative manifestations of nicotine dependence are reduced.Interruptions are still possible, but this whole period is easier, it seems an incentive to advance, completely clean the body.
Changes that occur next year
Therefore, the early hours and days are the hardest for people who have decided to stop smoking are already late.Some, remembering the flavor of cigarette smoke, return to their previous habit.For those who resisted temptation, the revival process continues.
This is what happens to a person next year by month:
- By the end of the first month, the physical dependence of tobacco passes.The basis of body regeneration is formed at the cellular level and is able to function without nicotine doping.In psychological terms, the danger of damage remains.
- In the second month, the lung update process continues.The skin becomes clean, the complexion changes: yellowness and leaves peeling.However, rosemurosis remains.It will be preserved until the process of restoration of blood vessel cells is completed.The sputum in the respiratory tract and dry throat causes cough fights.To resist the desire to smoke, support is still necessary and it is necessary to show character.
- In the third month, the vascular system update is activated.The tone of the blood vessels is normalized.This time is characterized at the end of the psychological dependence of smoking.Almost no evil -estar is worried: 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 liver sections.The renewal of the lung continues.Sometimes desire seems to light a cigarette.Such provocations will be repeated to a complete renewal of the body.They need to resist.
- In the last six months, there has been a complete replacement of blood composition.Now there are healthy plasma cells, which in abundance transport oxygen to all organs.The restoration of the liver and the structures of the bronchopulmonary system continues.
- In the seventh month, sense of smell and touch are aggravated.
- In the eighth month, most of the thinnings had no cough.Chronic obstructive pulmonary disease enters the period of remission, which can last permanently to all the doctor's advice.
- The ninth month is considered a turning point in human life, since the danger of cigarettes is still preserved.The threat comes from smokers 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 up a cigarette.Under the influence of such mechanical actions, a return to nicotine dependence does not occur to everyone.Most can resist temptation.Those who like to sing, observe the ease in managing vocal cords.
- Lack of shortness of breath allows you to walk easily, run, jump, deal without much effort with physical effort, homework.However, the likelihood of starting to smoke again will still remain.
- A year has passed and the body is practically restored.The threat of cardiovascular disease, spills, heart attacks, oncology and internal organ pathologies has decreased significantly.