Community
I'm doing it this time to age gracefully. Get back into bodybuilding and be a boxer for Halloween, ripped and all. I've done some reading and I think I'm ready this time. I know urges will come and to those I will say I want to be fit more than a 3 minute ciG!
YAY!!!!!
Coincidentally, it's also my last day as a smoker! Just thought I would check out the ex community today. It's my first time. Good for you for making the change! You've got some inspiring goals. I too would like to get in shape. Best of wishes to you!
Welcome to the community!
The important thing you can do right now is to educate yourself on what nicotine does to your body and mind. To that end, I highly recommend Allen Carr's “The Easy Way to Stop Smoking.” This easy and entertaining read provided a world of good information about nicotine addiction, most of which I was not aware. I credit it in large part with my success at quitting. You can search for it online or at your local library.
You should also read the posts here and perhaps go to the pages of folks who you think might be helpful. You might visit whyquit.com, quitsmoking.com and livewell.com for the good information contained there. @https://excommunity.becomeanex.org/groups/best-of-ex has lots of blogs written by members of this site with their experiences and guidance. Here is a video to inform you further about nicotine addiction: https://www.youtube.com/watch?v=IpWMgPHn0Lo&feature=youtu.be.
After you have completed the recommended reading, it will be time to make an informed choice of the quit aid, if any, you will use. If you go that route, I personally recommend the aids that don't let the addict control the dose such as the available prescription drugs or the patch. If used properly, gum, lozenges and inhalers are fine, but they need to be used only as a last resort after you have tried to delay and distract. I have seen folks become addicted to them if they substitute them for every cigarette they used to smoke - just trading one addiction for another. You need to start out with a plan to reduce use of them over time - which the patch does by decreasing the dose contained in them.. For the gum, you can start by cutting each piece in half, then in quarters, then sub regular gum of the same flavor in between, adding more and more regular gum. For the lozenge, you need to start subbing a mint in between to begin, increasing the number of them over time. I do not recommend the e-cigarette for obvious reasons.
It will be informative if you do the tracking and separation exercises recommended here on the site. As you track each cigarette smoked, note its importance, and what you might do instead. Put each one off just a little to prove that you don't NEED a cigarette just because you think you do.
The idea is to change up your routines so the smoking associations are reduced. Drink your coffee with your OTHER hand in a place different from when you smoked. Maybe switch to tea for a bit. If you always had that first smoke with your coffee, try putting your tennies on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! Rearrange the furniture in the areas you used to smoke so the view is different. Buy your gas at a different station. Take a different route to work. Take a quick walk at break time where the smokers AREN'T.
You need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), put your head in the freezer and take a deep breath of cold air, do a few jumping jacks, go for a brisk walk or march in place, play a computer game. Keep a cold bottle of water with you from which to sip. Don't let that smoking thought rattle around in your brain unchallenged. Sometimes you need to quit a minute or an hour at a time. You will need to be disciplined in the early days to distract yourself when a crave hits. Get busy! Here is a link to a list of things to do instead of smoke if you need some fresh ideas:
https://excommunity.becomeanex.org/blogs/Youngatheart.7.4.12-blog/2013/02/25/100-things-to-do-instead-of-smoke
The conversation in your head in response to the "I want a cigarette" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?" Then DO it. You will need to put some effort into this in the early days, but it gets easier and easier to do.
Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!
Nancy
Wow thanks for all of the information!
Welcome to the Ex. We're here to support you. Just reach out if you need support or want to share your journey.
Barb
Cool! I don't get out much and love this collaborating stuff. I hope you get through it each and every day as you get cleaner and one day don't crave!
Glad you are back in the journey TaracaX ... You know the program and what you must do to quit smoking...also, you need to stay close...you were here and then gone...get the support and also give support...it will help in your journey greatly...Ready, get set, Go....Colleen 528 DOF
You can and will be successful one precious Smokefree Day at a time or hour minute or even a second at a time deep breaths and know that we're all here to help you in any way we can you can do this quit believe it you've got this......
So you want to quit? By Larry G
So you want to quit smoking, don’t give up hope,
There are things you can do, they’ll help you cope.
Take in a deep breath, and hold it right there,
Let it out slowly, give it time to spare,
Take in another, repeat and repeat,
In another few minutes you’ll have that crave beat.
Don’t give up hope, just hang on a for a while,
Soon you’ll see the days add up; it’ll cause you to smile.
And all of that time, there are people to help you,
Just log on and ask, right here me and you too!
You want to quit smoking, and there’s a big, big crave,
Drink all that ice water; wash it away in a wave;
Never give up trying, be willing to keep it up,
Days and days will all add up, like water in a cup,
You will be rewarded in oh, so many ways,
Money will be saved to pay for all of the craves.
Your health will keep improving in a lot of ways,
And you will rest easy for a good many days.
Remember to be grateful, be quick to give praise,
To your friends and family who helped you on dark days.
Today should be day 1. Stay close to us and let us know if you need help. Preferably before you decide to smoke. I hope you have thrown all your smoking things away and any left cigs run water over them. You CAN do this.
Whatever your reasons, you are DOING this - and that is a good thing. Decide you will not smoke another cigarette NO MATTER WHAT - and then honor that decision going forward every minute, every hour, every day.
Let us know how we can help!
Ready?
Set!