The smoking refusal diary is a powerful motivator that not only speaks of positive changes in the body, but also allows you to understand what to expect from the future.The plan establishes in detail what benefits will bring the entire refusal process and how to face the addiction to nicotine.
The main feature of the diary that stops smoking in its effectiveness.It allows you to forget the harmful habit, led by these suggestions and recommendations that the former smokers have given.They made themselves this path and showed that he would pass.
The calendar of the abandonment smoker
If the smoker, however, decides to complete the moral training period and refuses cigarettes, the changes begin to occur in his body, which lead to certain external and internal events.Study the smoker's diary for days from which you can find out what waits for you exactly in every phase of talking to smoke.
The first day without tobacco
The body begins to get rid of nicotine and the smoke of accompanying harmful substances.The curl, which is in large volume secreted by tobacco products during smoking, will be replaced by oxygen, which can only influence general well -being.The abandonment of the smoker can experience pride, satisfaction from the refusal of smoke.Some former smokers and above all smokers three hours after awakening or the last smoked cigarette alarm and become more irritable, but you can distract yourself from the thoughts of the cigarette by changing attention to other activities.
During this period, food substitutes are acceptable:
- Used sweets or candies instead of cigarettes facilitate the moments of exacerbation of the craving for smoke;
- Sweet fruits with a rich taste will help to get rid of an unpleasant flavor in the mouth;
- Before bedtime, green tea will help replace the traditional evening cigarette.
The second day
The second day, the work of the lungs has significantly improved.A former smoker in the morning can feel that the awakening process is easier than usual.A lighter feeling of 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 has stopped smoking can accelerate the body's cleaning process, taking expanding drugs.
Three days
The taste and olfactory receptors are cleaned, due to which the smoker feels better and the flavor of food becomes more saturated.During this period, Tobacco Brama is often replaced by sweet products, but it is advisable to choose non -dessert, but fruit, but also drinking a lot of water.
4 days
The fourth day for many smokers is accompanied by Edema's apparition, the most often swells the face.There are also problems with the intestine, it is usually constipation.To normalize the digestive tract, it is recommended to use:
- Acid products -Milk, for example a glass of kefir before bedtime;
- Fiocchi 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 maximum probability of a return to smoke.In cases where the craving for smoke becomes unbearable, release your "list of disappointments in the cigarette", use candies, fruits or any other substitute.
6 and 7 days without cigarettes
The appearance of the tremor of the arms or legs increased thirst.Organize your business in such a way as to distract from thoughts on smoking, try to avoid communication with other smokers.
The seventh day is believed to be 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 ritual of smoke.
Eighth, ninth and tenth day without cigarettes
The restoration of the continuous respiratory system.Pay attention to your health: the calendar of the smoker who has stopped smoking in the winter season can be "decorated" with a disease leave mainly associated with the disease of the respiratory tract.
In the second week you can start practicing sports, in particular related to active breathing activities: running, game sport.The development of enzymes in the digestive tract returns to normal.The attraction for the cigarette rarely appears, only when we communicate with the smokers.During this period, organize your pastime in order to avoid smokers.The body's immune system is gaining strength.A cough that accompanies the excretion of expectorate from the lungs can intensify.Do not forget to take expanding drugs.
The eleventh day
Due to the normalization of the cardiovascular system, the complexion of the face changes, the bruises under the eyes can decrease, the acceleration of the healing processes of the scratches and abrasions of the skin.Due to hormonal renovation, mood changes arise, attacks of aggression.
Twelfth day
The desire to smoke is felt, but it becomes discreet.Inflammatory processes in the lungs, the stomach are reduced.Practically a cough passes.
Thirteenth and fourteenth day
Leather cells are quickly updated.However, blood pressure, headache, a sensation of overload can 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.Of course, you shouldn't follow these ideas.
Third week without cigarettes
In the third week, the restoration of all the functions of the body continues, at the same time substantial habits are formed, which help to retain tobacco craving.Note: This week the risk of breaking a pernicious habit is still very large.According to the statistics, on the 18th day, around the sixth part of the smokers, it begins to smoke again.
First month without cigarettes
The first month is the most difficult and if you managed to overcome this threshold, praised 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 go out "the calendar of the one who has stopped drinking", on the days when the frequency of alcohol consumption, expectations and final sensations will be painted, that is, they lead exactly the same period of "moral preparation".
The second and third month of refusal of smoking
Starting from 50 days without smoking and ending with the third month, the most pleasant period for the former smokers passes: the external symptoms of the cigarettes occur more and more, the skin seems younger and fresh, the complexion of the face has improved considerably, dryness passes.There is no more craving for cigarettes as such, but the habit brought to automatism (applauding with palm trees in pockets in search of a package, the habit of making pauses in the work that previously occupied smoke breaks).
Eighth, ninth and tenth day
If the stadium of the non -smoking lasts the second week, a more acute sense of taste and smell appears - this is particularly noted in the diary.At the moment, a non -fumatori could already have a complete restoration of enzymes in the digestive system.The hematopoiesi improves.If a person does not smoke cigarettes, his respiratory system can recover with the same speed with which a person has previously smoked.If you read the calendar of the smoke table during the day, you can see that the physiological sensations change for the better of the second week.The flavor of the food is already lively, but the appetite has still increased, the pressure decreases.
Interestingly, in the second week a clear aversion to tobacco smoke can occur, nicotine sometimes causes vomiting, gives dizziness.The appetite, as before, increased and the resistance of the body to the viruses gets great abruptly, you can get Sarvi.
After the second week without smoking, a person starts to feel disgusting for tobacco smoke.
How is the body restored after refusing an emotional background?This period in the diaries is described as easy for the body of a smoker, in the second week it is much easier, the vegetative manifestations of addiction to nicotine are reduced.The interruptions are still possible, but this entire period is easier, an incentive seems to go on, completely clean the body.
Changes that occur over the next year
So, the early hours and days are the most difficult for people who have decided to quit smoking are already behind.Some, remembering the taste of cigarette smoke, return to their previous habit.For those who have resisted the temptation, the process of awakening continues.
This is what happens to one person in the next year per month:
- By the end of the first month, physical dependence on the tobacco passages.The basis of body regeneration is trained at cellular level and is able to work without nicotine doping.In psychological terms, the danger of failures remains.
- In the second month, the process of updating the lungs continues.The skin becomes clean, the complexion changes: yellow and peeled leaves.However, rosemurosis remains.It will be preserved until completing the restoration process of blood vessels cells.The shock in the respiratory tract and in the dry throat causes attachments of cough.To resist the desire to smoke, support is still necessary and it is necessary to show the character.
- In the third month, the update of the vascular system is activated.The tone of the blood vessels is normalized.This time it is characterized by the end of psychological dependence on smoking.Almost no malaise is worried: headache, dizziness.Good sleep and appetite.
- The fourth month: it stands out for the normal functioning of the gastrointestinal tract.Food is absorbed, constipation does not worry.Body weight is stabilized.
- In the fifth month, the recovery process begins in some sections of the liver.The continuous pulmonary renewal.Sometimes the impulse seems to illuminate a cigarette.These provocations will be repeated up to a complete renewal of the body.They must resist.
- In the last six months, there has been a complete replacement of the blood composition.Now there are healthy cells in the plasma, 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, the sense of smell and touch are aggravated.
- In the eighth month, most of the former smokers had no cough.Chronic obstructive pulmonary disease enters the period of remission, which can last permanently subject to all the advice of the doctor.
- The ninth month is considered a turning point in human life, since the danger of cigarette is still preserved.The threat comes from the smokers in public places and to work, an example of other smokers is contagious on the street.
- The tenth month was marked by the smoke of dreams.It often happens that when you wake up in the morning, a person automatically lights up a cigarette.Under the influence of these mechanical actions, a return to addiction to nicotine does not occur with everyone.Most manage to resist temptation.Those who like to sing, note the ease in the management of the vocal cords.
- The lack of lack of breath allows you to walk easily, running, jumping, citing without efforts with physical effort, tasks.However, the probability of starting to smoke will remain again.
- A year has passed and the body is practically restored.The threat of cardiovascular diseases, strokes, heart attacks, oncology and pathologies of the internal organs have significantly decreased.