I haven’t smoked for 2 days, what’s going on. The first day without cigarettes is the hardest

For a smoker, smoking is a whole philosophy. It is tightly woven into the fabric of life, intersecting with other habits. For one person, this is a cup of coffee overlooking a crowded street. For others, it’s a couple of beers with friends at a bar. For a third, the habit of smoking frequently is associated with stressful work.

Break all these chains that hold dependent person in his comfortable state, extremely difficult. Moreover, quitting smoking is accompanied by “ side effects”, with which our body suddenly begins to surprise. They can be so unpleasant, painful and strong that sometimes a person who has consciously decided to quit smoking begins to doubt: “maybe it’s better to smoke?!”

Consequences after quitting smoking

Smoking is not just fun. Nicotine and other substances that enter the body with tobacco are thoroughly integrated into physiological processes. In their absence, the body's functioning is disrupted. This applies to all body systems: cardiovascular, respiratory, digestive, nervous.

The body experiences enormous stress from a lack of nicotine. Its peak occurs on the third to seventh days. The total duration of the adaptation process can reach 3-4 months.

First two hours

In fact, 20 minutes is enough for the effects of the cigarette to cease to be felt. Within such a short time, the smoker’s body returns to the state that preceded smoking a cigarette.

Heart rate slows down.
The vessels dilate.
Blood pressure decreases.

The changes are relatively minor, but they occur 20 minutes after the last cigarette. If a person does not smoke a cigarette, the noted changes intensify. In particular, dilatation of peripheral vessels can lead to a feeling of warmth in the fingertips. For long-term smokers, this effect occurs later: after a few days or even weeks.

By the end of the second hour, signs of tobacco withdrawal syndrome typically appear:

Obsessive desire to smoke
Confusion, lack of focus
Anxiety, nervousness, inability to sleep
Appetite increases

First day

Having reached their maximum by the beginning of the third hour, the listed symptoms will cease to intensify, but will be subjectively felt as an unpleasant psychological state for at least 6 hours. Starting from the fourth hour, many smokers notice a change in breathing, which became more “palpable” and deeper. Out of habit, this effect is not regarded as positive: the smoker thinks that “something wrong” is happening to him.

During the first 24 hours, carbon monoxide attached to red blood cells is replaced, as it should be, by oxygen. Carbon monoxide binds to hemoglobin in blood cells much better than oxygen. For this reason, the organs of smokers are constantly in a state of oxygen deficiency, which leads to a decrease in their functionality.

One of the main results of the first day is the restoration of normal oxygen transport in the blood. Subjectively, this is usually not felt at all. But for health, this is much more important than all the other symptoms that accompany quitting smoking.

Second day

Risk heart attack a smoker has 70% more than a non-smoker. Although this risk is associated with smoking for a long period of time, doctors believe that the risk begins to decrease from the second day after a person quits smoking.

Tobacco smoke has a toxic effect on the olfactory receptors, preventing a person from fully experiencing the world. A subjectively noticeable feature of the first two days will be the ex-smoker's discovery of a wide range of tastes and smells that he was deprived of while smoking. In long-term smokers, this effect, like the effect of warmth in the fingers, may be delayed in time to a later period.

Typical consequences of the second day after quitting smoking will be:

Increased appetite
Increased nervous excitability
Getting up early and feeling energized in the morning
Decreased desire to smoke

Days three to seven

By the third day, nicotine and its metabolic products are eliminated from the body. At the same time, the body has not yet adapted to life without tobacco. In addition to this, the euphoria of “I quit smoking” passes. Psychological state changes to the opposite: fatigue and apathy appear. After quitting smoking, the following consequences may be added to the symptoms of previous days:

headache
dizziness
nausea
indigestion
dyspnea.

They can persist for several days.

The risk of smoking increases to the level of the first hours of the first day. This is the second serious test of will for the former smoker.

The best way out of the situation is to distract yourself: you can go and spend the money that you will save in the future on cigarettes.

First month

Most smokers stop feeling negative symptoms tobacco addiction (nervousness, dizziness, etc.) after two weeks. But the positive consequences continue to gradually appear.

The most surprising feeling that former smokers report in the second to fourth weeks is the appearance of additional vitality. Energy begins to overwhelm, movement brings pleasure. Among other consequences that await a person in the first month after he quit smoking, the following can be noted:

Blood circulation continues to improve, particularly in peripheral vessels
Improves respiratory function, lung volume begins to increase.
The combustion products settled in the lungs begin to be slowly excreted through sputum and coughing.

First year

The positive trends that emerged in the first month after quitting smoking will continue to develop over the next months.

Skin will look younger and healthier
Men are guaranteed to experience improved potency
Tobacco addiction will go away completely
Respiratory and ENT diseases will no longer bother you
Risk of occurrence cardiovascular diseases will decrease by 50%

At the same time, people who quit smoking are waiting for unpleasant consequences, which usually appear in the second or third months:

Almost everyone who quit smoking faces such consequences as...
Some people experience severe coughing and other breathing problems.

The first is related to increased appetite and is solved by or . The second consequence is not experienced by everyone, and in all likelihood it is associated with smoking history and individual characteristics. As a rule, cough occurs after a long stay in a horizontal position, i.e. at night or towards morning.

The reason for this phenomenon is associated with the constant exposure of nicotine to the respiratory tract. Let us remember that nicotine is a vasoconstrictor. As a result, the respiratory tract and bronchi become accustomed to the external vasoconstrictor effect. In its absence, they begin to expand significantly, reducing the lumen through which air passes into the lungs and back. This prevents the flow of mucus from the lungs, which causes prolonged bouts of ineffective coughing and can seriously impair breathing.

The above problem can be solved with medication. This requires seeing a doctor.

Long-term consequences

The longer a person does not smoke, the less likely relapse. The annual milestone is a significant period after which the smell tobacco smoke starts to feel disgusting.

What does a former smoker get in the long term:

Improving the functioning of all systems: heart, blood vessels, lungs, digestion and reproduction
The energy that was spent on restoring organs and cells damaged by tobacco can be directed into a more constructive direction
It doesn’t matter how long you smoked: 30 days or 30 years - quitting this habit will in any case lengthen your life

Here are the main consequences that a person who quits smoking receives in the long term:

After 5 years, a former smoker is as likely to have an ischemic stroke as a never-smoker
After 10 years, the risk of cancer respiratory tract is reduced by half compared to smokers
After 15 years, the risk of developing cardiovascular diseases is the same as for a person who has never smoked
At least 14 extra years of life – the most long-term consequence

What not to do to avoid worsening the consequences

1. Is it possible to suddenly quit smoking and what are the consequences?

No. If you smoke more than 10 cigarettes a day, i.e. If you can’t stand two hours between cigarettes, you first need to reduce their number. After all, you didn’t start smoking a pack a day right away. Quitting smoking is a big stress even for the body that was prepared for it. Abrupt withdrawal exacerbates the negative symptoms of nicotine withdrawal: headache, nervousness, problems with digestion and sleep. Additionally, those who quit abruptly usually return to the habit after some time.

2. If I quit drinking and smoking at the same time, will there be any health consequences?

When you are young and the body’s adaptive abilities are excellent, there may be no consequences. If there is an established dependence on both alcohol and tobacco, the likelihood of a cardiovascular crisis is high. Throw not at the same time - this will reduce the load.

3. If you suddenly quit smoking and take up sports, what could be the consequences?

As in the previous example, age plays a determining role. If you are over 35 years old, half of which you have smoked and smoked, a sudden transition to active physical activity can provoke not only an exacerbation of diseases that lie dormant in us, but also lead to death.

4. I quit smoking, what are the consequences for women?

On biochemical level There is no difference between male and female smoking. Psychologically, it is usually more difficult for women to break the habit. Also more relevant. Therefore, we control ourselves and do not overeat, so as not to suddenly gain a dozen or two kilograms.

In the next video you will be able to more clearly assess the consequences for the human body that occur 20 minutes, 12 hours and 2 weeks after quitting smoking.

The smoker’s calendar clearly encourages quitting nicotine addiction. Get started now. Increase your chances in the fight against addiction.

First day

What happens in the body

The number is decreasing carbon monoxide in the blood, improving transport function red blood cells. The oxygen content in tissues increases.

Emotions, thoughts

Joy, pride, confidence. Pride in yourself, joy in your desire to quit and confidence in your final decision to do so.

There is no craving for a cigarette or it is very weak, easily interrupted mental suggestion in the style of “I quit smoking!” It’s easy to get distracted by some things; cravings are mainly associated with familiar rituals.

Physiological sensations

Possible dizziness, loss of appetite, weakness, moderate anxiety. Difficulty falling asleep, poor sleep.

Second day

What happens in the body

Mucus production in the lungs decreases, function improves ciliated epithelium lungs. The first signs of nicotine starvation appear. Cells of the intestinal mucosa begin to be replaced by new ones.

Emotions, thoughts

The euphoria of the first day continues, but irritability and nervousness may already appear. By the power of self-suggestion, the craving for a cigarette can be reduced. Drowsiness followed by a burst of energy.

Physiological state

Decreased appetite or cravings for foods with a strong taste, shortness of breath, increased cough. Moderate abdominal pain, increased urination. Falling asleep is difficult, sleep is superficial. Possible itchy skin, feeling of skin tightness.

Third day

What happens in the body

The process of reparation (restoration) of the ciliated epithelium and bronchial mucosa begins. The level of alkaline fractions of the pancreas increases, the secretion of trypsin decreases, and at the same time the production of mucus in the stomach decreases. Blood flow to the heart and brain increases. Tone stabilizes blood vessels. Decreases physical craving for nicotine cellular level.

Emotions, thoughts

Nervousness is growing. The symptoms of psychological dependence have become more pronounced; a person literally does not know what to do with himself, what to do with his thoughts, how to distract himself - all these are signs of “withdrawal syndrome”. Difficulty falling asleep, sleep with frequent interruptions, restless.

Physiological state

The appetite sharply increases, “pulling” for sweets. Heartburn and belching appear. There is often dizziness, especially worse when bending, a feeling of “squeezing” of the heart, and tinnitus.

Peeling and small dry pimples may appear on the skin.

Fourth day

What happens in the body

Blood flow to the brain approaches physiologically normal levels. Processes continue in the stomach and pancreas. There may be a decrease in intestinal motility - most often a decrease. The production of antidiuretic hormone is normalized. Reparative processes in the lungs continue, bronchial secretion normalizes. Bronchial tone is reduced.

Emotions, thoughts

Aggression decreases, irritability stops medicines. Many people experience an increase in mood or its lability - from euphoria to depression. The behavior is somewhat confused. Superficial sleep.

Physiological state

Possible increased blood pressure and tinnitus. Dizziness is mild or absent. Constipation. Urinary excretion is normalized. Appetite is reduced or there is a craving for certain foods. A cough appears, a feeling of a viscous mucous lump in the throat. For many people, on the third or fourth day, their face swells, their fingers and ears become slightly swollen.

Fifth day

What happens in the body

Microtraumas on the surface of the tongue heal. The vascular tone that has changed in the absence of nicotine and its metabolites becomes familiar to the body. Recovery processes began in distant segments of the bronchopulmonary system. Intestinal tone is still impaired.

Emotions, thoughts

It’s a hard day - the euphoria of the first days passes, besides, your health becomes worse, “treacherous” thoughts appear. In this and the next few days, the likelihood of a breakdown is very high.

Physiological sensations

Food acquires a forgotten real taste (for now only products with a pronounced taste - citrus fruits, cheeses, smoked meat). A loose, mucous lump is felt in the throat or behind the sternum, making breathing difficult; when coughing, thick, dark-colored mucus is released.

Sixth day

What happens in the body

The secretion of mucus in the lower segments of the lungs increases. The cilia of the bronchi are active. The secretory activity of the stomach and pancreas is normalized. Possible temporary dyskinetic disturbances in the functioning of the gallbladder and duodenum due to lack of nicotine. On this day, for the first time, all “white” blood cells (granulocytes, lymphocytes, neutrophils, macrophages, etc.) are grown without exposure to nicotine.

Emotions, thoughts

Withdrawal syndrome returns again, as do irritability, tearfulness, and sleep disturbances. Aggression increases, actions are taken in search of cigarettes, it is quite difficult to restrain, although it is quite possible.

Physiological sensations

Intensifying autonomic disorders: excessive sweating, hand tremors, decreased appetite, nausea after fatty foods. Bitterness appears in the mouth, and sometimes there is pain in the right hypochondrium. Many people note increased thirst, and - as a result - frequent urination. Coughing up dark mucus continues, streaks of blood may appear in it, and the feeling of a “lump” in the throat persists.

Seventh day

What happens in the body

The stage of physical addiction to nicotine is almost complete. The body rebuilt itself to function without nicotine doping, and a full-fledged recovery process began. The blood vessels and lungs will take the longest to recover; recovery is also delayed nervous system. The secretion of the gastrointestinal tract organs is still increased, in addition, in the epithelium of the gastrointestinal tract, the formation of a layer of new cells that are not familiar with the influence of nicotine has begun.

Emotions, thoughts

Emptiness is the main emotion of this day. It is clearly noticeable that smoking is more of a ritual than some kind of physical need. These days, it is important to remove everything related to smoking from your reach. Motivation to refuse and self-persuasion become effective again.

Physiological sensations

The release of mucus when coughing and the sensation of a lump in the throat continue. Intestinal tone is normalized, but occasional stool disturbances are possible. Appetite increases, fatty foods cause heartburn.

The skin is dry and flaky.

Second week. Eighth day

What happens in the body

Taste and olfactory receptors are activated. The restoration of tissue processes in the lungs continues. The tone of cerebral vessels is still unstable.

Emotions, thoughts

Of course, the second week is easier emotionally. There is no or much less pronounced irritability, depression, aggression, it is easier to find a means to distract from thoughts about smoking. On the other hand, the symptoms of psychological dependence still persist and, in some cases, intensify. This is causeless melancholy, loss, sleep disturbances, mood lability, a feeling of loss of something significant.

Physiological sensations

Food acquired taste and aroma without nicotine aftertaste, appetite increased (and physiological reasons and as a stress reliever). These days, many people notice weight gain for the first time. May cause dizziness, decreased blood pressure

Ninth day

What happens in the body

The condition of the gastric mucosa is normalized, the production of basic enzymes and substances, including gastromucoprotein, has returned to normal. Reparative processes began in the mucous membrane of the gastrointestinal tract and continue in the bronchopulmonary system. The process of hematopoiesis improves, functions are restored shaped elements blood.

Emotions, thoughts

Difficulties continue due to the absence of the usual element of pastime - cigarettes. Those who are forced to be near smokers (at work, in a cafe) feel very burdensome. Disruptions during this period are possible precisely because of external influences.

Physiological sensations

At the beginning of the second week, many people note that the smell of tobacco smoke makes them disgusted. Abdominal pain, heartburn, alternating diarrhea and constipation are possible. Increased appetite. When conducting laboratory tests Deviations in the leukocyte formula may be detected - this is a temporary phenomenon. These days, many quitters easily develop ARVI, allergies, and herpes. Dizziness is possible.

Tenth day

What happens in the body

Those processes in the lungs that began on the third day of quitting will continue for six months, and for long-term smokers - even longer. The lungs and blood vessels continue to rebuild, and at the same time the process of restoring the immune system has begun. Emotions, thoughts

Quitting smoking no longer causes painful thoughts, but it becomes more difficult to bear the presence of smoking people near. Since internal reserves of self-motivation are coming to an end, support from loved ones or like-minded people is needed in the next 10-15 days. Physiological sensations

The cough continues. It is not related to the position of the body in bed, it becomes softer after hot food or drink, and mucus is still coughed up. Many people notice that when they cough, small lumps of light yellow or gray, With unpleasant smell. These may be plugs from the sinuses of the tonsils or desquamated bronchial epithelium. It is recommended to undergo an ENT consultation and fluorography during these days to rule out pathological processes in the lungs.

Eleventh day

What happens in the body

In the second decade of quitting smoking, tone normalizes small vessels(arterioles), delivering arterial blood directly to the tissues. These days, the effect of quitting smoking begins to manifest itself in the hormonal sphere, affecting metabolism. This explains the change in mental state, as well as the gain (in some cases, loss) of body weight.

Emotions, thoughts

Increased excitability, in women - tearfulness, a feeling of uselessness, emptiness, in men - increased aggressiveness. The craving for cigarettes intensifies, masked by the desire to see if you like the taste of cigarettes and the smell of smoke.

Physiological sensations

Dizziness, tremor of fingers, feeling internal tension, often - headache. It is a mistake to attribute these sensations to withdrawal syndrome - this is due to the oversaturation of the brain with oxygen. Appetite is increased, this is especially noticeable in the evening or under the influence of external stress factors.

Twelfth day

What happens in the body

Normalization of vascular activity leads to improved trophism (nutrition) of tissues, including skin. Begins active process subside chronic inflammation in the lungs, gastrointestinal tract. The second generation of “white” blood cells, which are capable of fully performing the functions of protecting the body from bacteria and viruses, has “grown” and started working.

Emotions, thoughts

The neuropsychic state is similar to the previous day, and outside support still plays a big role.

Physiological sensations

Those who have smoked for a short time, as well as young people under the age of 30, will hear (or notice for the first time) that their complexion has improved. The cough becomes less severe, and bowel function is almost completely restored.

Thirteenth day

What happens in the body

There is an active renewal of skin cells, while those cells that were formed during smoking have “come to the surface”, but the cells of the deeper layers of the skin are no longer “familiar” with nicotine. Vascular tone is unstable.

Emotions, thoughts

Many people become obsessive about the desire to quickly reach some day that seems like a milestone to the quitter or that he himself has designated as significant. Usually this is the end of the second week - and among the emotions the desire to quickly achieve the cherished “14 days of non-smoking” prevails. The desire to smoke is more related to curiosity.

Physiological sensations

Malaise of unclear localization, weakness, a feeling of heaviness in the back of the head, possible "jumps" in blood pressure - all this is associated with a violation neurohumoral regulation due to the nervous system not yet fully recovered.

Fourteenth day

What happens in the body

The healing of the bronchial mucosa injured by soot is coming to an end. The platelets have been practically renewed, the red blood cells are still “old”, those that were formed under conditions of nicotine aggression. The walls of blood vessels receive sufficient nutrition, and restoration of their tissues, especially the endothelium, begins.

Emotions, thoughts

The day is difficult psychologically, as is the next one - they are milestones, turning points. Some people can’t stand it and try a cigarette, citing the fact that they managed to hold out for quite a long time and it’s unlikely that one cigarette will do any harm... and return to the ranks of smokers.

Physiological sensations

The cough begins to subside (except for those whose smoking experience is 20 years or more).

The yellow color of the fingers that held the cigarette begins to fade, and the complexion continues to improve. Possible vegetative-vascular disorders - weakness, drowsiness, lethargy.

First month

By the end of the first month, the foundations have been laid for subsequent restoration of the body at the cellular level. Epithelial cells have been renewed, which has made it possible to normalize the processes of absorption and synthesis of building material for new cells - those that will function without nicotine and combustion products.

The month is quite difficult psychologically, and if at the beginning enthusiasm and awareness of the need to quit smoking supported and gave strength, then by the end of the month two development scenarios are possible. Some enjoy the fact that they managed to quit smoking and this gives them additional strength, others count the days without cigarettes and are forced to fight the urge to smoke literally every minute. Both scenarios are natural and have virtually no effect on whether a person will relapse in the long term or not.

Second month

This and the next three months are the most pleasant for women who quit smoking. Skin cells have gone through three to four renewal cycles, and unhealthy yellowness has noticeably decreased, as has dry skin. Couperosis still persists - spider veins, and this is due to the fact that the vascular cells have not yet begun to renew themselves. Only the vascular endothelium in the second month consists of 50-70% new cells and the renewal process continues.

In the lungs, restoration continues at the cellular level, but this process has not yet reached the acini - the smallest “bricks” from which the lung tissue is “built”. It is for this reason that the vital capacity of the now former smoker has not yet returned to age norm, periodically suffer from cough and dry throat, mucus or phlegm is released, and physical activity causes severe cough and fatigue.

There is practically no craving for cigarettes, but the craving for what constituted the smoking ritual, for habits, and surroundings still persists. It has become easier to overcome, but it still requires willpower and support.

Third month

From the third month, complete restoration of blood vessels begins. Until this time, their tone was easily disturbed external reasons and also under stress. From the third month, the tone returns to normal, thanks to the onset of plastic processes in the endothelium and other membranes of small vessels.

The critical period is ending when many people return to smoking. The physical craving for nicotine has long gone, and the psychological dependence is decreasing. However, practically any attempt to “try”, “remember”, “check” is a step towards returning to the ranks of smokers.

Dizziness and headaches practically do not bother (if a person does not have any clinical significant diseases), sleep has returned to normal, appetite is normal or slightly increased.

Fourth month

The skin cells have been renewed, and now the complexion has almost returned to normal, and the flaking and itching (which were especially disturbing in the first two weeks) have disappeared.

The stomach, pancreas, and liver produce normal amount hydrochloric acid and enzymes, thanks to which food is well absorbed. The intestines work “like a clock,” and there will be no more bowel problems associated with nicotine starvation.

The milestone three months have been passed. The need to “eat stress” is significantly reduced, and body weight, which increases for many in the first three months, stabilizes, and diets become effective. Normally functioning gastrointestinal organs allow you to receive a sufficient amount nutrients from medium-sized food portions.

Fifth month

It was the smoker's liver cells that had the hardest time. Only from the end of the fifth month do regeneration processes begin in individual liver cells, and healthy cells are able to take on part of the functions of dead hepatocytes.

The lung tissue continues to recover, sputum is either not produced, or there is very little of it and it no longer has a dark color. From the fifth month you can gradually start physical exercise, swimming and cycling are best. Running, strength exercises It’s better to postpone it until 8-9 months.

From time to time the desire to light a cigarette arises, but it must be resisted. The fewer situations that provoke smoking, the easier it will be to hold out until the next critical period of 9-10 months.

Sixth month

Six months ago I smoked my last cigarette. Now blood circulates in the body, the cells of which have not been exposed to nicotine and its metabolites. They function fully and actively transport oxygen. Laboratory parameters of the blood picture are normalized.

The regeneration of liver cells continues - over the next 4-6 months it will go faster and faster, due to which the liver will work more efficiently.

The acini of the lungs also joined the recovery process. Many note that during this period it became easier to breathe, the lungs seemed to expand.

If spirometry is performed, you can see a noticeable increase in vital capacity, which indicates the active restoration of the bronchopulmonary system and their effective cleansing.

The weight has stabilized. The desire to “eat instead of smoke” arises less often, and if a person finds opportunities not to remember smoking, then it does not arise at all.

Seventh month

It is interesting that after seven months without cigarettes, many suddenly begin to distinguish subtle shades of odors. This is noticeable in the heightened perception of women's perfumes - if before they were divided into light and heavy, now the nose is able to distinguish the herbal smell from the smell of white flowers. Taste perception also increases - all receptors by this time, as a rule, are completely restored.

Eighth month

Most former smokers do not produce mucus when coughing. And the cough itself practically doesn’t bother me - the lungs have “learned” to cope with emerging problems again. Those who have “finished smoking” before chronic obstructive pulmonary disease also experience relief - the disease enters a stage of stable remission, which can last indefinitely if you follow all the doctor’s recommendations.

Ninth month

It is considered the beginning of the next critical period: the difficulties of the first days and weeks of quitting have already been forgotten, the smell of cigarettes does not cause any personal associations, but at the same time, automatism in habits is still preserved. Now it is important to start controlling yourself again and avoid situations where you light a cigarette “automatically,” mechanically. This could be a smoking room at work, a balcony or the entrance to a house.

Tenth month

Many people have noticed that after 10 months without cigarettes, they begin to have dreams in which they smoke. At the same time, during the day you can easily do without cigarettes (unless, of course, you provoke yourself), but smoking in a dream feels very real and waking up is quite painful, and in the morning, almost “automatically,” some people light up, but not all (fortunately) return to the army of smokers.

An interesting observation this month: lovers of singing notice that they sing more easily and their vocal cords are easier to control.

Eleventh month

Running, race walking, gym classes, strength sports are allowed - now the lungs can cope with the load. Naturally, you need to start gradually so as not to disrupt the result of a rather long recovery period.

Do you want to smoke after almost a year? Most admit that yes, they would like to. But this is not a craving for nicotine, it is a feeling of loss of some elements of communication, in work, in everyday activities. At the same time, how difficult it was to quit and what the smoker’s body experienced has long been forgotten.

The risk of failure is small - about 25% - but, nevertheless, real.

Twelve months. Year.

Turnaround period. The hard work over the past year is worthy of praise: breaking what has become a habit is more of a challenge!

Now the risk of developing a heart attack is reduced by 50% compared to the same day a year ago. The risk of stroke is 30%. Development risk oncological diseases also reduced: with the exclusion of other risk factors, the likelihood of lung and liver cancer is reduced by almost 80-90%, esophagus, stomach - by 60-70%, lip cancer - by almost 100%.

Is a breakdown possible? Quite. The risk of returning to smoking does not lie in nicotine, it is, as those who work on drug addiction problems say, in the head. You always need to work with bad desires and habits - this is the key to success, longevity and health.

During the period of quitting cigarettes, every day is a real test. This article examines the most difficult days when quitting smoking and the characteristic manifestations of withdrawal syndrome.

The smoker feels favorable emotions from his decision. Aspirations for a cigarette are suppressed by thoughts about starting a new path, so it seems that not everything is so bad and that it will be easy to give up. On the very first day, the body begins to cleanse itself of the consequences of a bad habit. The lungs and tissues are supplied with large volumes of oxygen. By the evening, the smoker usually thinks about what will happen tomorrow, and is often worried by thoughts of the unknown.

The second day is already quite difficult. The consequences of abrupt refusal are revealed. The last cigarette was lit a long time ago, and nicotine does not enter the body, which leads to a state of anxiety. Although it is difficult to suppress, it is still possible - through suggestion and motivation. The lungs open up even more and begin to work at full capacity. The incessant runny nose that previously plagued me disappears, and my taste buds return to normal.

The hardest days are the third and subsequent days. On the third day, those who have decided to quit smoking are overcome by indecision. The craving for a cigarette on a physiological level is no longer so strong, but psychologically this is an extremely difficult day. The addict realizes for the first time how difficult it is to quit a bad habit, because at this moment he reflects on the motives for this decision and doubts the choice he has made. This difficult period accompanied by a desire to smoke.

Negative manifestations may also occur in the form of:

nausea;
pulsating in the ears;
violations of motor coordination.

The fourth day is usually accompanied by depression. Anxiety and sudden breakdowns go away. But instead of them there arise frequent changes mood, state of confusion. Again, I feel like smoking. At the same time, an inner voice whispers thoughts like that alcohol is much more dangerous than cigarettes, pushing one towards a bad habit. Cleaning fabrics from harmful substances continues, a cough occurs, removing the mucus accumulated in the lungs.

The most difficult day of the first is the fifth. Negative manifestations arise constantly and affect literally everything. Thus, the dependence on psychological level, and the thrower can barely restrain himself from grabbing a cigarette. Although, the body has already been significantly cleansed, and small changes for the better are appearing. It should be noted that it is on this day that many people give up a good idea to get rid of addiction and start smoking.

Difficulties of the sixth to twelfth days

Quitting cigarettes no longer seems such a simple idea. Dreams about smoking or at least inhaling fumes appear more and more often. A bad attitude is accompanied by negative manifestations and oppression.

Taking time with such symptoms and switching attention to something else is a very difficult task. Usually during this period it is recommended to watch movies or do intense work to occupy all your thoughts. Walking on fresh air in deserted places they are also a good distraction.

The seventh day can be called recovery. In terms of physiology, the restructuring to new way has already happened, but the same cannot be said about emotions. Depression doesn’t go away; it’s difficult to concentrate on a specific thought. During this time, doctors advise you to just endure it and try not to think about the cigarette.

As soon as a week will pass without addiction- all the hardest things remain in the past. In terms of psychology, everything is the same. It seems that life has lost something important, as a result of which irritability arises. But on the eighth day the condition was much better. Taste buds restored, which means the appearance of a good appetite.

On the ninth day, the quitter is usually a little irritated by the number of smokers on the streets. The smell of tobacco also turns out to be a strong irritating factor. All this increases the desire to smoke.

Motivation is almost zero, and a search for outside help is required. The support of friends and family plays a big role here. Cleansing processes at the physiological level continue, the lungs remove accumulated mucus masses out.

Any feedback from quitters speaks of the tenth day as a test of strength. The amount of nicotine in the body at this moment is minimal, the state is extremely tense, all this is accompanied by dizziness, and a craving for food appears. Usually, for men, this time passes with some tension, while for women, the mood often changes.

Often there is a desire to test yourself and light one cigarette. But you shouldn’t give in to temptation, otherwise you’ll end up falling back into habit.

On the eleventh day, the skin of the face becomes fresher. Severe cough goes away. The psychological state is again characterized by anxiety. Active communication is recommended to relieve internal anxiety.

Two weeks and the first serious results

After staying without cigarettes for two weeks, many are confident that the result has been achieved and there is no need to worry. Just these days, many allow themselves to smoke one cigarette, trying to demonstrate to others that everything is in order. However, from this moment on, without knowing it, they again turn to the bad habit. But you shouldn’t give in to this desire: you need to raise the bar to a year.

Over the next fourteen days, and even a month, the desire to smoke will sometimes arise. And most often the impetus for this will be the stress experienced. IN difficult situations the best solution will be distracted by something else.

You should patiently wait until the third month, when the nervous system and sleep are restored. Most likely, nervousness and depression will pass - they will be replaced by a positive attitude. New energy will fill the body, because previously a significant part of it was spent on restoring cells damaged by nicotine.

Afterwards the body will be completely cleansed and restored. In a year, all the unpleasant manifestations associated with giving up cigars will be forgotten, and cigarette smells will cause disgust and nausea.

Difficulties of the first to fifth months

In the first months, the basis for the anabolism of cellular structures is laid. Renewal of epithelial structures has already occurred, which led to the normalization of absorption processes and formation building materials for new cells. We are talking about those that will work without harmful substances.

Launched from the third month active mechanisms vascular regeneration. Until now their tone was disturbed external factors and stress. But from this moment on, the tone is normalized due to the onset of plastic processes in the endothelium and other structures of the smallest vessels.

In the fourth month, many take the opposite step towards addiction. There are no traces of craving for nicotine at the physiological level for a long time, and the psychological one is also significantly reduced. Just refrain from any attempt to remember the taste of cigars.

The hardest thing is for the liver structures of the smoker. Only starting from the fifth month of failure, regeneration processes begin in individual gland structures. In this case, healthy cells take over some of the functions of destroyed hepatocytes.

The lung tissue is getting healthier - now there is either no sputum at all, or there is very little of it and it is no longer dark in color.

There is often an urge to pick up a cigar, but this should be firmly resisted. If there are few situations when you want to light a cigarette at these moments, the easier it will be to hold out until critical conditions in the future, that is, the ninth or tenth month.

Penultimate periods of the eighth to tenth months

Mucous masses no longer come out when coughing. And this process itself is coming to naught. Heavy smokers often develop chronic obstructive disease lungs, but at this stage it flows into the stage of stable remission. And if you strictly follow the doctor’s recommendations, the improvement will be long-lasting.

Many people notice that after ten months they have dreams where cigarettes are present. However, in reality they can easily do without tobacco products. The sensations in dreams are very realistic. Because of this, awakening becomes a painful process. This is why many people light a cigarette early in the morning, however, fortunately, not everyone returns to the bad habit after that.

Final months

By the eleventh month, running loads, exercises in the gym, and strength sports are allowed, because the lungs are already able to cope with all this.

Of course, you should start gradually so as not to lose the results of a long recovery period. Most addicts admit that even after a year they still want to smoke a cigarette. But this is no longer a craving for nicotine, but a feeling of loss of certain elements of communication in work and normal activities. At the same time, all the hardships of the throwing process have long been forgotten. The risk of failure at this stage is only 25% - nevertheless, they exist.

Going 12 months without cigarettes produces huge health benefits. Thus, the risk of heart attack is reduced by half, stroke - by a third. The chances of developing esophageal cancer (in the absence of other risk factors) are reduced by as much as 80-90%, stomach cancer by at least 60%, and lip cancer is almost completely eliminated.

Tobacco causes a strong addiction in the body, which is equal to drug addiction. Nicotine is involved in metabolism, making it very difficult to get rid of addiction. Every person who has quit or at least tried to quit smoking knows that doing so is not as easy as it seems at first glance. The body's response to quitting smoking often results in various symptoms, because he is already accustomed to the effects of nicotine smoke, so completely giving up the bad habit causes him to be stressed.

What are the benefits of quitting smoking?

The benefits of quitting smoking are simply enormous. Many people try to quit this bad habit for economic purposes, because now a pack of cigarettes is expensive. And if you quit smoking, you can save a lot of money. However, there are other positive aspects:

The body is cleansed of harmful waste and toxins that have negative impact on the functions of all internal organs. Under their influence, immunity decreases.
The blood is better enriched with oxygen, which feeds all cells. This causes the aging of internal organs and skin to occur more slowly.
Lung volume increases and returns to its previous level. People who quit smoking often experience a reduction in symptoms chronic diseases respiratory organs.
The risk of lung cancer, hypertension, heart and vascular diseases is reduced.

However, complete cleansing of nicotine from the body will occur only 7-10 years after completely quitting cigarettes. Therefore, before you start smoking, you need to think about whether you will be able to quit this bad habit in the future.

Why is quitting smoking harmful?

In fact, the consequences of quitting smoking are not always positive. Of course, the benefits of quitting cigarettes are enormous, but before they appear, a number of negative changes will occur in the body. Since nicotine is included in metabolism, after quitting it, a restructuring of metabolism will occur. Therefore, in the first weeks the health of a former smoker worsens significantly.

Immunity decreases for a while as the body needs to cope with stressful situation. Therefore, a person’s frequency increases colds, ulcers appear in oral cavity. In addition, the emotional background changes, especially in people who have smoked for more than 10 years. They become irritable, hot-tempered, and depressed.

In addition, many people begin to gain weight rapidly in the first months after quitting smoking. This is due to the fact that in order to muffle unpleasant sensations, many people eat them. But when the body gets used to without nicotine, the previous weight will return. It is during this period that many cannot stand it, they constantly want to smoke a cigarette, so they return to their negative habit.

Body condition by day

After quitting smoking, a number of negative changes are observed in the body. Moreover, usually the symptoms of quitting smoking over a long period of time are the same for all patients. Especially in the first days, changes in the emotional state are observed (the appearance of irritability, depression), insomnia, trembling in the hands and a nervous tic are possible. However, one cannot assume that absolutely all people experience the same symptoms.

In some cases even heavy smokers It’s easier to give up cigarettes compared to beginners who have only a few months of experience. After all, each person’s body is unique, some people get used to drugs faster and more strongly, while others can start and quit smoking at any time they want.

Let's look at how smoking cessation occurs by day of the week. The symptoms described below are common and may vary from person to person:

The first day of quitting smoking usually proceeds without any problems. The amount of carbon monoxide in the blood decreases, due to which it is better enriched with oxygen. A person feels joy and pride in himself. You become confident that you will actually be able to quit your bad habit. The urge to smoke is very weak or completely absent. However, if you do not smoke for 1 day, this does not mean that smoking is left behind. After all, usually in the following days the symptoms of withdrawal become more pronounced.
Not smoking the first day is easy, but the next day of quitting it becomes difficult to suppress your addiction. During this period, the first symptoms of nicotine starvation appear. The joy of the first day is replaced by irritability and aggressiveness. The craving for smoking increases, but it can be reduced with the power of thought. Shortness of breath, cough, and abdominal pain appear. It is very difficult to fall asleep during this period.
On the third day, nervousness intensifies and symptoms of addiction increase. All the smoker’s thoughts are focused only on cigarettes; he does not know how to distract himself. It is almost impossible to fall asleep, sleep is interrupted. Peeling of the skin and the appearance of pimples are possible.

On this day, you definitely need to distract yourself with something. It is recommended to do something you love. Physical activity is also a good distraction from thoughts about tobacco. You can start repairs and rearrange furniture. Many people fix this problem with food with a pronounced taste.

The body's recovery continues, blood flow to the brain increases to normal levels, and lung repair occurs. The person becomes less aggressive, irritability decreases. Some people use special drugs to suppress your emotional state (for example, diazepex). In most cases, there is an improvement in mood, but there is absent-mindedness in actions. It is easier to fall asleep, but the sleep is superficial. Mild dizziness and tinnitus may occur. Sometimes swelling of the hands and face appears.
The fifth day is the turning point for quitting smoking. The urge to smoke is very strong, and the likelihood of relapse increases. It is believed that if you resist the craving for tobacco on this day, you will also be able to overcome yourself in the future. The cough becomes wet and dark mucus is coughed up. The taste of food improves because microtraumas on the surface of the tongue heal, thereby restoring taste buds.
On the sixth day, “white blood” cells are formed for the first time without exposure to nicotine. Intestinal motility is normalized, and further restoration of the lungs occurs. This stage of quitting smoking is characterized by the same symptoms as on the third day. The so-called withdrawal syndrome appears when a person wants to start smoking again. Sleep is disturbed again, the smoker becomes very irritable and aggressive, trying to find cigarettes. It is very difficult and even impossible for him to restrain himself. Hand tremors become more pronounced, the person sweats more, and feels sick after every meal. Blood particles may appear in the expectorated mucus.
If you don't smoke for a week, the stage of physical dependence on nicotine will be completed. After this, an intensive process of recovery of the body will begin. The slowest repair occurs in the lungs, blood vessels and nervous system. On the seventh day, a person stops thinking about cigarettes, so it is important that nothing reminds him of them. It is advisable to get rid of lighters and all cigarettes in the house, and remove the ashtray. Self-persuasion becomes effective again. Appetite increases, but problems with digestion and bowel movements are possible.

Changes in the body when quitting smoking continue for up to a year, and full recovery perhaps only after a few years. In the first month of quitting smoking, the bronchial mucosa, which was damaged by nicotine smoke, is renewed. The condition of blood vessels improves. Immunity is significantly increased, which is associated with increased blood supply to cells. Leukocytes and platelets are quickly renewed, but the restoration of red blood cells is slower.

Epithelial cells are renewed, due to which the skin looks fresh, a natural flush of the face appears, and the yellow tint completely disappears. The patient has a better sense of food taste and smell. Many former smokers cigarette smoke disgusts me. Appetite increases sharply, which can cause weight gain. Since the functions of the gastrointestinal tract have not yet fully recovered during this period, it is possible frequent pain in the abdominal area. Moreover, bowel movements are also unstable - diarrhea and constipation can alternate with each other. By the end of the first month, the cough with mucus practically goes away. Headaches and dizziness continue because the brain is not used to so much oxygen.

The emotional state is still disturbed, so the person needs support from the people around him. The urge to smoke is much less compared to the first week. Breakdowns are possible towards the end of the 2nd and 4th weeks, when a person wants to smoke out of curiosity - to find out whether he likes the taste of cigarettes now.

In the period of 2-6 months, complete renewal of skin cells occurs, so the complexion becomes the same as before smoking. Dryness and itching on the skin disappear. By the end of the 6th month, the lungs are cleared and their volume increases significantly. Liver restoration begins only in the 5th month, but this process proceeds very quickly.

At this time, the body reacts positively to quitting smoking. Appetite is normalized and weight is restored. From the fifth month onwards, you can engage in sports such as swimming or cycling. The mood improves, the person becomes cheerful and cheerful. Life is filled with colorful colors and brings pleasure. The craving for cigarettes is completely absent.

At 7-8 months the teeth become white, yellow plaque disappears (subject to daily cleaning). Recovering vocal cords, so the voice normalizes and ceases to be hoarse. The perception of tastes and smells becomes more acute. In the 9-11th month, there is no craving for smoking during the day, but many complain that they dream about cigarettes. By the year without tobacco, the body has recovered so much that the likelihood of a heart attack and stroke is reduced by 2 times.

But it is necessary to take into account that the less experience a smoker has, the better his body will recover. After all, nicotine can cause changes at the genetic level, as a result of which children may be born with various defects. In women who have previously smoked, pregnancy and childbirth in most cases occur with complications.

What not to do when a person quits smoking

The period of quitting smoking is very difficult for many also because there are a number of restrictions at this time. So, it is not recommended to take any medications for at least 3 months after quitting cigarettes. During menstruation, a woman should not quit smoking, as this can lead to rapid weight gain.

Cannot be eaten harmful products. You need to review your diet to include fresh fruits and vegetables, as well as other components rich in vitamins and minerals. In the first days, it is advisable to eat only dairy and plant foods, which will allow the body to more easily cope with a stressful situation.

How to help the body

To make it easier to quit smoking, you need to help your body. It is necessary to be prepared for the fact that it will be difficult to completely quit smoking on the same day that a person makes the decision to do so. It is important to set a clear goal for which you need to achieve a positive result. Such motivation may be preserving family or health, the desire to conceive a child, play sports and other reasons. This will make it easier to adhere to smoking rules.

In the first month, it is important to give your body as many vitamins as possible. They can come from both food and special medicines. You can buy it at the pharmacy vitamin complexes that promote rapid recovery (for example, Aevit or Multitabs).

You should drink a glass every morning warm milk on an empty stomach. But if smoking causes asthma, you can drink it only after consulting an allergist.

To speed up the normalization of skin tone, you can use natural masks for the face based on honey, egg yolk and milk. They are suitable for both women and men who take care of their appearance.

It is also important to monitor your physical activity. Waste and toxins are quickly eliminated from the body, which receives a sufficient amount of physical activity. It is recommended to do exercises in the morning, walk, and breathe fresh air as much as possible.

Of course, quitting smoking is a very difficult and lengthy process. Doesn't exist simple way, which would help reduce the intensity of symptoms caused by a stressful state of the body. But the result will not be long in coming, and after a few months the person will feel relief.

Quitting smoking is supposed to be very difficultso there are a lot different techniques how to do it.
And at least one should help you in this difficult matter.

Hello everyone on my blog.

Today is such a nice spring day, and on this sunny, beautiful day, I want to offer you an interesting technique - Calendar of a smoker who quit smoking.

In this calendar I describe: what needs to be done, how to prepare, how you will feel. We know - prepared means armed!

All information is laid out step by step - day by day. I experienced and tested everything that will be described below on myself ().

The essence of the calendar is self-control, that is, you set tasks and goals for yourself and monitor their implementation.

And so on for three whole years!
You know what to expect the next day, what you will have to do in a week, etc., and how to deal with it. This greatly facilitates the task of a smoker who wants to quit smoking.

The very first thing is to get yourself a calendar, big or small, it doesn’t matter. You will need to mark all the dates in it, make notes, and you will also put “crosses” - no matter how much you smoke, this will greatly motivate you not to smoke again.

Take a calendar and write right now: I quit smoking - day one, two, three...

Set a withdrawal date.

It is advisable that it be a day off, so it will be easier for you to control your “bad habit” - there will be less incentive to smoke, it will be easier to manage the situation at home, etc.

We still need this day to be in the next 1-2 weeks. This time will be enough for you to prepare. There is no need to delay the date for too long - you can change your mind!
During this time, you need to learn about, understand the benefits of quitting smoking, etc.

Attention! It is my deep conviction that we should not quit purely on willpower!
Firstly, few people can last long.
And secondly, the smoker has a strong psychological attachment to the smoking process (ritual), therefore, if you simply “break yourself”, you may experience serious problems, even mental disorders.

Therefore, before your quit date, you must be prepared. If we voice this readiness in words, then it is “ I'm so tired of smoking!", or - " I don’t want to smoke, I understand perfectly well that there is nothing good in it!».
Well, if your thoughts are like this - “ I smoke because I like to smoke!“, then it’s too early for you to quit, you need to prepare...
Perhaps watch video courses...

Well, down with the lyrics, let's start the countdown!

-7. Seven days until failure

Write down on a piece of paper all the benefits of quitting smoking. May he always be with you so that you can always look at him.

-6. Six days until failure

This time, write down all your reasons to quit smoking. It could be:
Health
Saving money
Close
Your own option
You also need to keep it with you, in difficult moments it will motivate you to “hold on.”

-5. Five days until failure

You need to identify your smoking triggers.

Trigger (psychological term) – in your own words, this is a certain situation when you want to do something, in this case, smoke. This is a kind of “trigger” for a cigarette.

There are a lot of such triggers, and they are different for each person. Therefore, you need to determine them yourself, write them all down.

Knowing your enemy by sight will help you keep your “harmful” desire under control. That is, when you quit smoking, you will be able to avoid many triggers so as not to provoke yourself into a relapse again.

I will help you a little in identifying them.

Emotional Triggers:
Depression
Feeling anxious
Loneliness
Boredom
Hopelessness
Your own option

Common triggers:
Use
Driving
After eating
Along with coffee
Take a work break - a “smoke break”
After sex
Your option

Social triggers:
On vacation, in a bar, etc.
Walking down the street, at a bus stop
Seeing someone smoking

-4. Four days until failure

Tell all your friends and family that you are quitting smoking.
If any of them smoke, ask them not to smoke near you and respect your decision. Also, when everyone knows you're quitting, it will be easier for them to forgive you for being "a little nervous."

-3. Three days until failure

Write down your “non-smoker” plan for the first week. At the same time, bypassing triggers to the maximum, provide interesting events for distraction, and definitely for rewards, because you deserve it!

-2. Two days until failure

Remove all reminders about cigarettes:
Wash all clothes that smell of tobacco smoke
Clean your car and home, anything that smells like smoke.
In the places where the cigarettes were, put nicotine gum, lollipops...

-1. One day until failure

Get rid of the lighter, ashtray and other smoker's accessories, you won't need them anymore!

1. Quitting smoking - day one

On this day, be kind to yourself, if it’s a day off, great, relax, treat yourself to a reward.

After all, you are no longer a smoker!

Yours blood pressure and the pulse returns to normal.
You have a feeling of joy and self-confidence - it finally happened, I quit!
It’s unusual to go outside and not light up.

There is a craving for smoking, but it is easy to withstand it, because today the level of motivation is the strongest!

2. I quit smoking, day two – I don’t smoke yet!

The body adapts to the absence of nicotine, and its dependence on it becomes stronger. The body begins to recover little by little.

I want to smoke more now, and occasionally thoughts come to me: “ Or maybe him!»

On occasion, hands also reach into the pocket for cigarettes.

3. I quit smoking, day three – I endure it!

Peak nicotine starvation. The body has completely freed itself from nicotine, so it diligently “begs” for a dose.

At such a moment, the smell of tobacco smoke can easily provoke you into a breakdown, so beware of people who smoke.

The body is fully restored.

But with the “psyche” everything is much more complicated. The desire to smoke is very strong, you are looking for a reason to break out, thoughts - “why am I doing this, because everything is fine, and with health...”

Fear appears - after all, this is forever!

Important! At this moment, be sure to switch, be patient, the “attack” of the desire to smoke will last no more than 5 minutes.

With all this, a feeling of emptiness appears inside, and nothing can fill it: neither food nor drinks. You always want something, but it’s all wrong...

In these difficult moments, chewing gum (even nicotine gum), candy, sunflower seeds, or anything that will provide a distraction will help.

And remember that in the first days of quitting smoking (in most cases) you gain overweight, no problem, this can be avoided, you can read more in detail.

After all, you now have two addictions “screaming” - nicotine and psychological.

4. Fourth day - let go!

So, your entry - “ I quit smoking, day one, two, three"You can cross it out. You have successfully “overstepped” them and endured the worst.

The desire to smoke has decreased slightly.
From this day on, we need to bypass all our triggers as much as possible. Now they are working on full power, and any relaxation on our part will lead to a breakdown.

Also, on this day or a little later, the cough becomes more active. This is normal - the resin asks to come out, the body has started cleaning. If it gets worse, be sure to contact your doctor.

5. I’ve been quitting smoking for the fifth day!

All problems came with renewed vigor.

As luck would have it, problems at work...
This day is even worse than the third, irritability and nervousness are at their peak, the thought of cigarettes flashes constantly.

Important! At this moment it is very important for you not to smoke, because you are now developing your own method of dealing with a breakdown, and there will be so many more of them...

Switch, take time off from work, buy a “bucket” of ice cream, go to all the shows of an interesting movie, just to switch.

Thick and dark mucus (a concentrate of many years of smoked crap) began to cough up.

In some it appears, etc. symptoms.

6. I haven’t smoked for six days – I’m tired!

Almost everything is the same as on the fifth day. But strangely enough, when we don’t think about it, it’s very easy for us, and we forget about cigarettes.

Irritability is just as strong, the desire to smoke, and the desire to eat “something.”

See how you can relax without cigarettes.

The main thing you need to understand is that nicotine addiction is long gone, all that remains is the psychological habit of smoking. A wave of people came to smoke - they quickly changed the situation, the interlocutor, left the room, etc.

The cough continues, your health may worsen and you may feel slightly unwell.

7. Day seven – I haven’t smoked for a week!

Well, it’s time to get our lists with motivations: reasons and advantages of quitting smoking. This should cheer you up and support you in difficult times.

In my opinion, nicotine addiction It goes away in the first week (I used to think it was three days), then only the psychological dependence on the smoking process remains. After all, a cigarette is always present in our lives: joy or sorrow, happiness or sadness, after work and before work, etc. This is our strongest psychological “anchor”.

Celebrate this day ( just no alcohol ), because you haven’t smoked for 7 days!

By the way, about alcohol – you are contraindicated from drinking it for at least 1 month. I saw how people who had abstained from cigarettes for a week lit up while “drunken” and said, “Fuck it!”
That day I felt worse, I had something like a cold, my temperature rose slightly. My doctor gave me an injection to make the smoker's phlegm (mucus) go away faster. After that, I began to cough up this “muck” more and my health began to improve.

If you want to help your lungs cleanse, read the article.

Irritability and strong appetite are still present.

Congratulations to you too! You lasted a whole week, many do not reach this milestone!
By the way, did you mark seven crosses on the calendar?

14. Fourteenth day. Second week – still quitting smoking!

I will not describe this week day by day. Nothing much will change.

At this moment, the main thing is not to be fooled by your self-confidence - “ I may smoke, I may not smoke».

This is an incident from the life of a friend of mine. He lasted about two weeks without smoking. Then at the feast I smoked one cigarette. The next day I didn’t smoke again...
So from time to time he “smoked” one or two cigarettes...
After some time (two months or a little more) he smoked as usual, one or two packs of cigarettes a day!

You have already done a lot of work on yourself, you have achieved a lot, but remember - the “enemy” is not asleep!

Health will be restored quickly. The cough with phlegm still does not go away.
Keep marking the days on your calendar, because everything is just beginning!

30. Thirtieth day. Hurray, I've been a non-smoker for a month now!

Well, we can safely say to everyone - “ I QUIT SMOKING!»

Yes, you have already given up this bad habit, now the main thing is not to start it again.
After all, the “psychological anchor” still holds us tightly on the chain.

Our tasks for this month:

1. If you have an appetite as strong as mine, then increase the proportion of vegetables and fruits in your diet. Large quantity The fiber in these products will greatly help in the restoration of the body, and also (most importantly) will not allow you to gain much weight. That is, we will eat just as much, but this will do more good than harm.

2. This moment is great for identifying “enemies” in your environment. If someone constantly encourages you to “go ahead, smoke,” then get rid of such a friend.

3. There is no need to do experiments on yourself, like “ What happens if I smoke?" Don't try it, you'll definitely start smoking!

4. You already non-smoker! You need to constantly repeat this to yourself, rejoice at it, praise yourself for every day you live without tobacco.

This way, your level of motivation will always be high, and it will be easier for you to control breakdowns.
By the way, about breakdowns.

Once I had a big quarrel with my wife (not without it), guys - I had such a desire to smoke...
And I haven’t smoked for a month! If I had cigarettes on hand, I might have lit one...
But this can be fixed, I could go to the store for them...
But I began to think: “Okay, if I smoke, it will feel better... and then?

And then - I’m offended at myself for not holding back!

Disappointment in yourself - that you didn’t have enough willpower!

Everyone will know that I gave up, and my “smoking” friends will say “we told you so!”

No! I won’t, I can handle it!”
And it helped me. During the next surges of breakdown, I remembered this moment and it gave me the strength to hold on, hold on and hold on again!

The cough with phlegm almost goes away, at some point the characteristic “lump” in the throat will disappear imperceptibly.

90. I haven’t smoked for ninety days!

Well, everything is much easier:
Almost no irritability
The feeling of “vacuum” in the body disappears
We have already learned a little to control our appetite.

There is almost no “reflex” to light a cigarette for any reason; we can now freely stand among people who smoke. But a treacherous thought sometimes creeps in: “Why don’t I smoke? I wish I could smoke!”

Everyone asks and is surprised - “ How did you quit?" But you don’t know what to say, it seems like you didn’t do anything complicated, but now it’s clear - IT'S EASY TO QUIT SMOKING!

180. One hundred and eightieth mark on the calendar!

Congratulations! You have been a non-smoker for six months now!

No matter how funny it is, the desire is still there. Yes, it is minimal, but still. This really surprised me!

365. One year, already? So much?

A year has passed.

Sometimes, in especially difficult moments, it seems that a cigarette will help solve the problem...
Here! How strong is the psychological subtext in this (smoking ritual) process!

Dreams confirm this. While “digging” into this problem, I learned that almost every smoker who quits has dreams like this:
Some kind of problem, I calmly light a cigarette, everything is as always... but... here... here...
Some kind of unpleasant feeling from within, something is wrong...
And horror... I haven’t SMOKED for a year!!!
Everything is gone, all my torment is in vain... how pitiful and bitter...

And then I wake up, covered in sweat, a minute later it dawns on me - it’s just a dream! Huh...

Do you have such dreams?

Health conditions - doctors say that we have already reduced the following risks:
Lip cancer – 99%
Liver and lung cancer – 85%
Esophagus and stomach – 65%
Heart attack – 49%
Stroke – 31%

1095. I haven't smoked for three years!

Yes! I once counted how much I don’t smoke. It’s been three years, but it’s like I quit yesterday...
I no longer have dreams about smoking. I never want to smoke anymore, although no – I’m lying.

Sometimes, when I’m standing in a circle of smokers, a crazy thought flashes through my mind – “maybe I should smoke?” Fortunately, this happens very rarely (thoughts and people smoking nearby), and it doesn’t bother me.

If you have reached this mark, congratulations! You quit smoking forever!
Now it all depends on you, which one you are interested in, and how interested you are in preserving your health...

Huh, memories come flooding back...
The calendar has turned into a quitting smoking diary, I look forward to your revelations in the comments.