EX Community

LazyLump · ‎06-18-2019

Another newbie:

Day 12 of no tobacco after about 50 years of up to 1 pack a day. Had the flu, and a cough, and just couldn't stand myself. And, I'm a retired MD, so know everything there is to know about the adverse effects of smoking.

And, I'm feeling as terrible as I've ever felt. The cough hasn't gone away, I'm anxious, constipated, loss of appetite, can't sleep, can't concentrate, and am grouchy and irritable (on my good moments) and sometimes even worse.

I've been working on triggers, haven't had any booze, and limited my coffee; but still can't get out of my own way; and wondering if it's even worth continuing to try.

So, someone give me some encouragement; tomorrow's another day (if I don't jump out the window tonight).

At least the Red Sox won.

Cheers

LLL

YoungAtHeart · ‎06-18-2019

Welcome to our community!

Congrats on 12 days! Of COURSE it's worth continuing! Do you REALLY want to go through H#ll and Heck Weeks AGAIN? Your body should adjust to life without nicotine (assuming you are not using an NRT) shortly. The anxiety, mood, fog, digestive issues should start to clear up in a week or two - isn't that better than thinking it will be at least a month for that to happen??? Try getting some exercise. It will release dopamine that you are missing and might help the digestive issues. If not, get some dried prunes, put a few in a mug of boiling water and let them cool. Not as gross as already stewed ones or the juice. Also add more fiber to your diet - I added Benefiber to my food for a bit, too. Caffeine has a greater effect when we quit smoking, so you might try making yours half decaf and half regular - and not have any caffeine after about 2 PM. For insomnia, you might try melatonin, or Benadryl if you can take it. Be sure to stop using electronics a couple of hours before bedtime, and be sure your room is cool and completely dark.. Keep a book or crossword by your bedside to use if you are awake awhile - don't just lie there and stew about it. ALL of this will level out as you get further along in your quit.

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 is an easy and entertaining read. You can search for it online or at your local library. If you do nothing else to get ready for your quit, please do give this a read.

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.

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-instea...
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

gregp136 · ‎06-18-2019

Good Morning Lazy!

Of course you can give up. You can accept the fact that if you ever want to quit you can go through those fun 12 days again. Or you can focus on why you quit in the first place. And you can start focusing on other things. And when you can go three minutes without thinking of smoking, celebrate that, until you can go 4 minutes.

Celebrate the little steps!

Greg

YoungAtHeart · ‎06-18-2019

Good to see you, Greggregp136 !

AnnetteMM · ‎06-18-2019

Anyone who went through medical school and practiced medicine their whole lives and is now retired DESERVES to be lazy!

But not about quitting smoking. All those symptoms you listed are totally normal and totally temporary. Hang in there and be TRULY free.

Giulia · ‎06-18-2019

Keep the sense of humor. It will help you along the journey.

"cough hasn't gone away, I'm anxious, constipated, loss of appetite, can't sleep, can't concentrate, and am grouchy and irritable" And a cigarette is gonna cure all that? I doubt it. Couldn't stand yourself before and can't stand yourself now. Boy you're just caught between that rock and a man-eating plant. And what is a cigarette, after all, but a man-eating plant.

The only way to get from Miserable Newbie to Happy Elder is through the wormhole of time. Though the portal to that next universe really just exists in your mind. You have to agree with the choice you've made to lay them down. Accept it. Accept it like a rite of passage. Like going through X number of years training to be a doctor. Quitting is a skill, just like any other. Takes practice, hard work, homework, perseverance, commitment. See the journey as a challenge rather than a necessary misery. The more firm you commitment the less waffling will occur in your brain chatter. Set small-term goals. They help to encourage us. Become creative in your process. Think out of the box. Think like a child. Turn irritability into playfulness. Your journey is as YOU make it. So figure out how you can make it fun. Day 12 is magnificent. Day One is horrid. You've already come a long way. Don't reverse course. Cheering you on from the bleachers!

sweetplt · ‎06-18-2019

Hi and Welcome to Ex’s at least after 12 days quit smoking ... you know your normal...really it takes so long for the body to heal...rest and take care of YOU...we are here to support ... gotcha in my thoughts ~ Colleen 197 DOF

MarilynH · ‎06-18-2019

Welcome to the community you've made the best decision that you'll ever make in your lifetime and it's definetly the best gift that you'll ever give yourself which is the gift of LIFE, you're doing this quit and you're doing it 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. LazyLump

JACKIE1-25-15 · ‎06-18-2019

Congrats on 12 days. That is HUGE! The idea is the journey continues, not an event but a new lifestyle. No matter what not one puff ever. Just don't smoke and you will be fine, Sounds easy but it is not. You have to commit that you will never put another cigarette to your lips, no matter what. You have to make. a vow not to ever touch another one, no matter what. You have to take smoking out of the equation. SINAO. no matter what do something else. Period. You can do that. NOPE no matter what.

LazyLump · ‎06-18-2019

Up to day 13, and looking for the wormhole. Thanks for your thoughtful and well-written encouragement.

Lenny

desiree465 · ‎06-18-2019

The misery won't last. I repeated that in my head every single minute of every single day in the beginning and of course I was right, it doesn't. Smoking will just make you feel so guilty that you gave up on yourself and you'll be miserable anyway so you might as well be miserable while doing something that could save your life instead of ending it.

Barbara145 · ‎06-18-2019

Welcome. Glad you found us. I am a retired nurse. I smoked for 52 years. I tried to quit multiple times over the years. I could not do it until I found this site. The truth is smoker's are still like children in many ways. We really did not grow emotionally like our peers. I found the support, love and hand-holding I needed here. Quitting was really difficult. At over 5 years quit I can promise you it is pretty wonderful. It was like a journey to wholeness. It is truly is a journey. Hang on tight and get ready for the ride of your life. Just don't smoke. You will end up with a much better life. We are here for you. Congrats on 12 days! You are doing this. Give it time. It just takes time.

elvan · ‎06-18-2019

I, too, am a retired RN and I have no excuse for doing this to myself. I have COPD after smoking for 47 years, I am on oxygen at night only, I am always short of breath and overwhelmingly fatigued. The beginning is a challenge, to say the least but it DOES get better. Please read what YoungAtHeart‌ has recommended and know that every smoke free day you add gets you closer to that goal of saying..."WOW, it DID GET EASIER". Of COURSE it's worth it, think how much damage you are avoiding and how sweet you smell now. I used the mantra NOPE, Not One Puff Ever when I started. I got it from this site and I was astounded that I had never heard it before on all of my many failed quits. Now, I have over five years and I do not regret one smoke free day.

Welcome to EX, congratulations on 13 days, tomorrow you will complete Heck week, that's the second week, Hell week is week one.

Ellen

indingrl · ‎06-18-2019

CONGRATS 13 DAYS NICOTINE FREE!

jonimarie · ‎06-18-2019

The truth is smoker's are still like children in many ways. We really did not grow emotionally like our peers."

I am so seeing the truth of the statement early on in my quit Barb!!!

I now have to think instead of react and have cigarette

jonimarie · ‎06-18-2019

Not to be Debbie Downer here. Grouchy and Irritable are a choice. Yes it is tough. The difference is when not smoking you are more aware of it and have to face it rather than smoke a cigarette.

13 days is a long time go without smoking. Oh yes it is

Do not focus on 13 years

Focus on the 13 days that you have not smoked and give yourself a big WELL DONE

jonimarie · ‎06-18-2019

sorry Barb meant that last reply forLazyLump

Giulia · ‎06-18-2019

So the lazy lump has a name. Excellent! Nice to meet you Lenny. Lazy Lump Lenny. Rather alliterative, that! And tomorrow it will be a two-week milestone. Keep aiming for that best of you. You'll never be "having to say you're sorry" again. (Alluding to that 1970 film, Love Story - not to any past personal transgressions of yours. grin. )

Barbscloud · ‎06-19-2019

Welcome to the Ex. What your feeling is normal. As you are well aware, in addiction to the nicotine, there are thousands of chemicals when a cigarette burns that you've also eliminated from your body. Your body is going to react. I smoked for 50 years also and this is my first successful quit. Congrats on 13 days. That's an excellent start on this journey. Stay close to the site and reach out if you need help. It has made a difference for so many of us.

Barb

463 DOF

maryfreecig · ‎06-19-2019

Welcome to Ex. Fortunately quitting is an adventure--unsettling early on, even weird--but it's always interesting. I prefer to think of quitting as involving three steps (not my wisdom, it's from elsewhere); 1. Come, 2. Come to, 3. Come to believe. You have just started nibbling at the edges of showing up so keep doing that---one day at a time. Most quitters don't start their quit ALL HAPPY. It's not illegal to be happy, it's just not what everyone feels. So don't let unhappiness fool you--it's all temporary. Yes you can.

YoungAtHeart · ‎06-19-2019

Today marks the end of H#ll AND Heck Weeks.

How are ya' doin'?

Nancy

LazyLump · ‎06-19-2019

HI:

So, I guess I'm doing a little better. Still using the nicotine patch, but

cough is a little better, and the deep breathing is helping with the

anxiety.

I'm worried about decreasing the patch dose, t'm using the 14 mg dose, and

wonder how long I should wait before I step down to the 7 mg. Or is it all

a placebo anyway?

Thanks to all of you for your encouragement.

Lenny

On Wed, Jun 19, 2019 at 4:44 PM Youngatheart.7.4.12 <

Giulia · ‎06-19-2019

Follow the directions on the package! It tells you. No?

And yes and no about the placebo effect. If you think it's helping you - it IS. But there is also truth in the fact that stepping down from the amount of nicotine will help wean you off. But ultimately you have to go nicotine free if you want to be free of the addiction. So you have to determine for yourself what you BELIEVE!?

I believe that nicotine is an addictive substance. That it increases nicotine receptors in our brains. I didn't know that when I quit the last time, 13 years ago. I've since learned that. And I believe it. I am a person who could never cut back on anything. I'm an "all or nothing" type of mentality. The cold turkey type. Get it over with - that unpleasant part - as quickly as possible. Jump into that cold water all at once. Easing my way in - is just not my "thing." That's slow torture for me. But that's me. And there are many who do quite well with the "cutting back method." Whatever works is whatever works.

You're worried about decreasing the patch dose. So... you won't know until you decrease it. Right? This is how we learn. See how you feel. If it's not working, then go back to the other dose. My point is: WE are in control of how we approach our quits. Not only physically with the NRTs we may be taking, or the vaping we may be doing, but most importantly we are in control by our thinking. One of the great lessons learned in this quitting process is about our THINKING. We learn that what we think is how our quits will go. It's really true. Because it's only when we change our thinking that we change our relationship with our addiction. MOO (My Opinion Only). Take what works, what you like and leave the rest.

RobinFern · ‎06-20-2019

Hi Lenny,

Congratulations on your 12 days! You could just give up, but then you would have to start all over. As bad as you may feel, at least you are not smoking. It really takes months for you to feel the effects of being a non-smoker...in my case it has taken over a year, since I gained around 30 pounds and am now working on getting rid of them (15 down, 15 to go...) through diet and EXERCISE. Yes, I hate exercise as much as ever, but Planet Fitness can be an amusing place to go. The digestive issues have finally abated but did last for months. I found a supplement called BioX 4 that has really helped with the gassy bloating constipation. Anxiety has pretty much gone, but thank G-d for Xanax for those days when I was feeling particularly homicidal LOL!! I can also finally have a glass of wine without immediately thinking of a cigarette.

I used Chantix, and it worked really well for me but I only took it for around 4 weeks. With the patch you are still feeding that nicotine demon. If you haven't read the Allen Carr book, you should try to get it. That was very helpful as well. (The Easy Way to Stop Smoking is the title, which really pissed me off!! There is nothing easy about it, but you can gain a better understanding of the addiction. I know you are a doctor, but hey, I have been an herbalist and natural foods chef for decades and I still smoked!)

Good luck!!

Robin

Kkplayhouse · ‎06-20-2019

Welcome it's 14 days strong be proud of every minute, hour, day without that cigarette...it is a journey and your new normal...good job!!!!

cornelia0214 · ‎06-20-2019

I am trying to quit too and I'm a really upbeat and glass is always half full personality, but the crouchy and irritability are really difficult. Is it a choice??? I'm believing that it is physical too.

YoungAtHeart · ‎06-20-2019

The grouchy/irritable can be caused either by the physical withdrawal from nicotine (if you are not using an NRT), or the psychological - not getting a nicotine fix when you are accustomed to it with certain daily activities, like with your coffee, on your drive to work, etc. This is perfectly normal in the early stages of your quit. It WILL pass. Just apologize to anyone affected ahead of time....it is just something you have to get through to be free.

Nancy

Barbscloud · ‎06-20-2019

Yes it's also physical. Irritability is very normal. Even though the nicotine withdrawal lasts a few days, you've been ingesting thousands of chemicals when a cigarette is burnt. You're body is going to react to their absence also. And your brain is missing the dopamine it was getting from smoking so I hope you're trying to replace it. Here's some suggestions.

https://www.healthline.com/nutrition/how-to-increase-dopamine

Congrats on your success. If you need help reach out!

Barb

cornelia0214 · ‎06-20-2019

Thanks so much. This article is really helpful. Cornelia

On Thu, Jun 20, 2019 at 11:29 AM Barbscloud <communityadmin@becomeanex.org>

Giulia · ‎06-20-2019

Really interesting article. Who woulda thunk sunlight could boost dopamine levels?!!! Of course Dale speaks of music as a dopamine booster and we know exercise does it too. But I didn't know about many of those others. Good stuff! Thanks Barbscloud‌

elvan · ‎06-20-2019

cornelia0214‌ I think we got so used to stuffing our emotions when we were smoking that when we start to actually FEEL them, they seem overwhelmingly intense. There is definitely a physical and a psychological withdrawal period. Finding ways to release dopamine that are not unhealthy is always a plus!

Barbscloud‌ Great article, thanks for finding and sharing that.

LazyLump · ‎06-20-2019

Thanks everybody.

I'm thinking about boosting dopamine in all the ways mentioned

We'll see if it helps. Today's 2 weeks, and tomorrow I get another year

older. No tobacco for my birthday!!

Lenny

Kkplayhouse · ‎06-20-2019

Yes its physical and mental but you can do this. I sang really loudly to change that grouch around. Deep breaths and keeping my hands busy helped too.

LazyLump · ‎06-20-2019

Breathing is saving me. But singing would alienate my family and neighbors.

Thanks

Sent from my iPhone

Giulia · ‎06-20-2019

LOL

Barbara145 · ‎06-20-2019

Hi Lenny. Personally speaking. the NRT's were not a placebo. I actually used them for a year. The MD'a at Mayo Clinic say that using them increases the likelihood for success. You can read about NRT's on this site. Happy Birthday Gemini.

Pawr · ‎06-21-2019

Everytime you fight through the urge to smoke it stretches time until the next battle. I have found that the realization that a smoke will only satisfy the craving for a few moments helps me. At least you're intelligent enough to know the psychology and physiology of what is going on. If an old fool like me can get to 6 months, so can you!

LazyLump · ‎06-21-2019

This old fool is at 16 days, ands still struggling even as I get older and

more foolish by the day.

I do understand all the of psychology, but that doesn't make it any easier,

sadly.

Thanks for your support.

L

jonimarie · ‎06-21-2019

By your avatar I see you like football.

You need to find something that gives you JOY to get you outside of yourself and your head.

For me it is biking, or walking, trying a new recipe of puttering around outside

These little things the brain a rest

Congratulations on day 16

Barbara145 · ‎06-22-2019

Congratulations on 16 days. You are doing this.

Giulia · ‎06-22-2019

It's a struggle until it isn't. You hang in there.

elvan · ‎06-23-2019

I'd be willing to bet that when you were on your first day, you never thought you would get this far...but you DID! Congratulations!

Ellen

Pawr · ‎06-23-2019

I'm not really sure about getting to tomorrow. I'm going with the idea of a day at a time. So far , today's going great.

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I'd be willing to bet that when you were on your first day, you never thought you would get this far...but you DID! Congratulations!

Ellen

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LazyLump · ‎07-04-2019

So, an update. I'm now 28 days tobacco free; and discovered that the patches were making my anxiety worse.

So, stopped the patches. And, I've been totally nicotine free for 10 days. But the anxiety, insomnia, etc are not getting better, and I'm stressing about my use of Ambien and Xanax to try to maintain control. Sometimes I wonder if it's all worth it.

A couple of friends have suggested CBD oil to treat the psych symptoms, and I live in Massachusetts, where recreational is legal. Would I just be changing one addiction for another? I used to be a pot smoker in my youth, but discovered that it gave me insomnia. That was ten years ago.

I'm weak, and a pharmacological mess and driving everyone else crazy.

Suggestions welcome.

maryfreecig · ‎07-04-2019

28 days in is early. These are important days, special days but it is boot camp and require patience from new quitters--many of us anyway. Feeling weird is not unusual. Part of the antedote is to stay connected--please know that Ex will be here for your quit 365. As quitters we are relearning life. I don't know about you, but I like having Exers around as power of example and for the wisdom others have. I grew to love my quit, but at first I was on edge. One day at a time, yes you can.

Check out these blogs by Exers:

https://excommunity.becomeanex.org/blogs/Marilyn.H.July.14.14.-blog/2019/07/03/we-must-give-ourselve...

https://excommunity.becomeanex.org/groups/newbie-quitters/blog/2019/02/07/make-it-your-mission

https://excommunity.becomeanex.org/thread/6040-my-welcome-to-new-members-12-years-of-watching

Pawr · ‎07-04-2019

I'm no expert and I believe that we each have to get through this by our own discipline at the end of the say. Sounds like a lot if drugs to me but you know what they say about opinions. Good luck.

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new comment by maryfreecig - View all comments on this blog post

28 days in is early. These are important days, special days but it is boot camp and require patience from new quitters~~many of us anyway. Feeling weird is not unusual. Part of the antedote is to stay connected~~please know that Ex will be here for your quit 365. As quitters we are relearning life. I don't know about you, but I like having Exers around as power of example and for the wisdom others have. I grew to love my quit, but at first I was on edge. One day at a time, yes you can.

Check out these blogs by Exers:

https://excommunity.becomeanex.org/blogs/Marilyn.H.July.14.14.-blog/2019/07/03/we-must-give-ourselves-the-time-thats-needed

https://excommunity.becomeanex.org/groups/newbie-quitters/blog/2019/02/07/make-it-your-mission

https://excommunity.becomeanex.org/thread/6040-my-welcome-to-new-members-12-years-of-watching

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Barbara145 · ‎07-04-2019

I would put the patch back on and lose the xanax.

Barbscloud · ‎07-05-2019

Congrats on 28 days. Glad to see you're still hanging in there. CBD oil doesn't contain THC, so it's not marijuana and you don't get high. I had a hard time also with the emotional part of quitting. You're still early in your quit, so give it some time. You've just eliminated nicotine and thousands of chemicasl from your body. Your body is going to react. Try looking at it as healing. In the meantime, reach out when you need some support.

Barb

JACKIE1-25-15 · ‎07-05-2019

Congrats on 28 days as a nonsmoker. Quitting is not easy. Harder for some than others. On medical issues and Rx's, I think it is advisable to get doctors expertise. The journey is doable. Never give up.

elvan · ‎07-10-2019

Hope things are getting better. The physical symptoms should be getting better but the psychological part of this addiction is much more powerful and is always trying to pull us back in. I have used CBD oil for pain, can't say that I had any really great results but it DID lift my mood some. Not like a "high" but like a more relaxed version of me. Drink lots and lots of water, eat frozen fruit, play computer games, stay close to the site. We have all been where you are, you can't skip over anything, one day at a time, sometimes one feeling at a time.

Ellen

LazyLump · ‎07-10-2019

HI:

Thanks for the encouragement. I'm over a month clean,and 2 + weeks of being

NRT free. Stll having cravings, anxiety, and insomnia. Maybe it's a little

better, but very slowly.

Someone suggested CBD and marijuana edibles, but I'm not sure I want to

trade one addiction for another. Someone else suggested cognitive

behavioral therapy to try to deal with the anxiety in a different way; and

I'm looking into that.

sometimes I just wanna give up, buy a pack of cigarettes and try again some

other time. But so far, haven't yielded. I've been doing that for the past

10-15 years and was still waiting for the optimal time to quick. So, I'm

trying to be strong; despite the stresses of this added to the normal

stresses of life in 2019.

Stay tuned. One day at a time. Blah, blah.

Best

Lenny