Day 4

[Allisonalek]

I am on my fourth day of quitting smoking. I have been using him occasionally but not too much. I have done some reading on feeling the withdrawal symptoms but wanted to see if other have felt this. My sinuses have always been bad and smoking never bad it better but today, there is so much pressure and I have a tightness in my chest. Has anyone else felt this when quitting?? Hoping for relief soon. I’m taking it as my body is trying to heal!! 

[Allisonalek]

I meant to say gum, not him 

[CommunityAdmin]

Allisonalek wrote:

I meant to say gum, not him 

You can click Edit to update your post. If you're on a phone turn your phone sideways to see the edit option.

Welcome! Glad you're here!

Mark
EX Community Manager

[YoungAtHeart]

Welcome to the community!

If you are using nicotine replacement correctly, you should have few physical withdrawal symptoms.  Here is a blog about them for reference:  https://excommunity.becomeanex.org/groups/best-of-ex/blog/2018/01/04/early-withdrawal-symptoms.  There are lots of things that could cause your symptoms   The chest tightness might be anxiety; the sinus problems could be allergies.  Not everything can be attributed to quitting smoking!  That being said, you should first see if you can reduce your stress levels....you can exercise, or take some slow/deep breaths, going slower and deeper with each and take whatever OTC remedy you usually take for sinus problems.  If these symptoms continue, with the virus around, it would be best for you to check in with your doctor.

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.

Regarding nicotine replacement products, I offer the following advice.   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.  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. 

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

[tyndallgw]

Welcome Allisonalek!  and congrats on your quit.

I also had increased discomfort with my sinuses upon quitting.  It seemed particularly bad around day 5 -7.  I am now on day 10, and while not great, they have improved somewhat over the last couple of days.

-George

[elvan]

I have heard more than one person on here complain of tightness in the chest and congestion BUT if you don't feel better, please get checked by a doctor.  I think you are probably right and your body is coming back.  You are doing great, four days is really good.  I am glad you are not using "him" too much.  Made me laugh out loud as I was trying to figure out what it was supposed to be.

Welcome to EX, pay attention to all that YoungAtHeart‌ has shared with you...you will be golden.
Ellen

[sweetplt]

Hi and WElcome to Ex’s...Allisonalek 

Congratulations on your quit of 4 days...that is super.  Your body and mind are healing, you must listen to both...I will tell you we are not Doctors so if anything seems out of normal then talk to your Doctor.  I was quit almost two months and my sinus’s and throat hurt (along with a cough that wouldn’t go away) and I kept thinking it was what is called a “smokers flu”...basically happens after we quit smoking.  Anyways around the 2nd month I felt awful and went to the Doctor’s, I had a bad sinus infection and upper respiratory infection.  Almost took two months to get back on my feet.   Hang in there and keep close to the site...and here is a good post on withdrawal symptoms...https://excommunity.becomeanex.org/groups/best-of-ex/blog/2018/01/04/early-withdrawal-symptoms?sr=se... 

We are here to help you...~ Colleen 633 DOF

Btw...I am better and LOVE LOVE LOVE being a ex smoker ...! 

[SMILINACCOUNTNT]

I had the tightness in my chest, it does ease up with time. If not, go to the doctor as it might be something else. Welcome and glad you're here!

[Barbscloud]

Welcome to the Ex and congrats on day 4.  It's agreed that may quitters experienced this.   Keep moving forward one day at a time.

Barb

[Christine13]

Yes, we are both on day 4 today!!  Awesome, Re: Are you able to @mention Mark? @Mark I managed to change my quit date, but when I went to reply to your message it was gone.

I seem to be having stuffiness in my nasal passages, but no tightness in my chest.

Just in case get it checked out.  I am already on antibiotics for a sore throat.

[CommunityAdmin]

Christine13 wrote:

Yes, we are both on day 4 today!!  Awesome, Re: Are you able to @mention Mark? @Mark I managed to change my quit date, but when I went to reply to your message it was gone.

I seem to be having stuffiness in my nasal passages, but no tightness in my chest.

Just in case get it checked out.  I am already on antibiotics for a sore throat.

To @mention me type in @"mark and I should show in the pop-up.

I see your correct quit date now.  Check your private messages. I explained the likely reason that you can't see the message anymore.

Mark
EX Community Manager