Day 1: Quit Day

[Twist]

Today hasn't been as hard as I feared, partly because I got lucky enough to catch the flu yesterday and today I haven't even really wanted a cigarette.  I took some cough medicine though and now I'm feeling well enough that I'm wanting a cigarette now and it's really frustrating.  I don't feel irritable yet though, mostly just a little annoyed with myself for wanting a cigarette.  Every time I want one I sit here and think 'I don't need a cigarette, and I don't even really want one.'  And honestly it helps a little.  I'm certain that the cigarette I smoked before bed last night isn't the last one I'll ever smoke, but the longer I can go without a cigarette before I fall off the wagon, the easier it'll be to drop it once again.

The unfortunate thing about being sick is that I completely lack the energy to do the things that would distract me from having a cigarette like going for a walk or taking a drive out to the park with my dog.  I should have considered this while making my plans.  I think what I'm really missing right now is the putting something to my mouth.  My dad quit by chewing on cocktail straws.  Hmmm...

I started working on a project at my computer, which is one of my major triggers and boy can I feel my addiction rearing its ugly head.  I just need to keep telling it no.  Fortunately I didn't allow myself to keep any cigarettes around, so if I want a cig I have to break down and beg one from a roomie or go out and buy them and I don't want to do either of those things.  I also spent some time last night talking to my boyfriend about how he quit and I feel a little better about it, he's so supportive, I'm very lucky.

[Sootie]

Hello---So nice to have you here in our community!

Please do not begin your quit with the mindset of ----

I'm certain that the cigarette I smoked before bed last night isn't the last one I'll ever smoke, 

If you were still in the mode of tapering off I could get behind that......but you are stating that today is Day 1 of your quit! At the end of this day we call it DAY WON! and we never want another Day 1 in our lives. A quit has to be a quit. Decide you will not smoke no matter what.  Think of things you can do, think of situations that might trigger you to smoke and decide on a plan to avoid this, read everything you can on this addiction. It is very important to know the enemy.

Make the cigarette you smoked before bed last night the LAST you ever smoke! What an exciting concept that is.

Welcome to EX.....we are all here for each other.

Stay Strong.

[CommunityAdmin]

Awesome! Thanks so much for tagging your post!  You can read more about other people's quit journeys by clicking through the days in my blog: /blogs/Mark-blog/2019/02/06/quit-journeys to get a sense of what people said on their days 1 thru 100.

Thanks for telling your story Twist‌

Mark
EX Community Manager

[elvan]

Welcome to EX.  I completely agree with Sootie‌ that you cannot start this journey with the attitude that you don't believe that was your last cigarette.  Let it be your last cigarette.  Quitting is a journey and not an event...if working on your project is a huge trigger, put some frozen fruit next to the computer or perhaps some sour candies.  Drink cold water...as much as you can, it will help with your flu AND to get the nicotine out of your system.  The beginning of a quit is not easy but it gets easier...and it is so worth it.  You will grow stronger physically and emotionally, you will have higher self esteem, more self respect, and you will know that you can do ANYTHING.  Read everything you can about nicotine addiction, go to WhyQuit.com, read blogs on this site and see what is working for other people, reach out and know that we have all been where you are and that we all want you to succeed.  I used the mantra NOPE when I came here Not One Puff Ever.  As someone who struggled with quitting for a long time, I can tell you that the damage I have done to myself is not worth even thinking about another puff and that I would not wish it on anyone.

Again, welcome.  I am sure YoungAtHeart‌ will be along to add a LOT of good advice.

Ellen

[YoungAtHeart]

Welcome to our community!

"I'm certain that the cigarette I smoked before bed last night isn't the last one I'll ever smoke, but the longer I can go without a cigarette before I fall off the wagon, the easier it'll be to drop it once again."  NOPE - not true.  The next time you quit will be more difficult, and you will always leave that door open because, well, you left it open this time.  Don't do it!  You smoked your very last cigarette EVER last night.  There are sedentary things you can do when a crave hits. Sitting there thinking about smoking is not one of them!!!!  Do a bit of marching in place, or play a computer game, of go to YouTube and look up old funny comedians like Harvey Korman or Bob Newhart.  Move your computer to a different location to reduce the association with smoking.  Make this easier, not more difficult on yourself!

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 do the tracking and separation exercises recommended here on the site.
 
 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 four reasons: 1) the vapor has been compared to the polluted air in Bejing on a bad day, 2) they just provide another nicotine delivery system while continuing the hand to mouth smoking motion,  3) the batteries can spontaneously catch on fire and 4) you can become addicted to that and it has not yet been proven safe .
 

 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

[Barbscloud]

Welcome.   Either make the cigarette you smoked last night your last cigarette or pick a quit date soon KNOWING  it's your last cigarette.  Spend that time educating yourself about this addiction and preparing for your quit.  It's real important to understand what's going happen during the various phases of this journey to be successful.  We're here to support you.  Just reach out if you need help.

Barb

[sweetplt]

Hmm? This is your quit date, but you are sure the other night cigarette smoked, isn’t your last.  Sorry not a Quit, but you got sick and decided not to smoke for a bit.  Again, work the program and prepare for the Quit date.  

You got some excellent advice above me...not sure what else to say ... even with the flu there are things to do instead of smoking ... watch a movie, learn to knit, read a book etc., 

Hope you really have had the last cigarette... Hope you feel better soon ... Colleen ~ 109 DOF