I need to quit...now

[paulac0624]

Hi, I’m new to this site. I have been smoking for years and have quit several times and started smoking again for one reason or another. I have COPD and recently getting worse. I’m a determined person and accomplish most challenges in my life, except quitting smoking. I’m ready to quit, determined and have support of my husband. I’m debating using a microdermabrasion patch, any opinions on them? Other than that, I will quit now and be successful with the support of this site and my family. 

[YoungAtHeart]

Welcome to the community!

The reason you have difficulty quitting smoking is because it is a two part addiction - physical AND psychological.  Read on to further understand it!

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-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

[JACKIE1-25-15]

Quitting smoking is doable if you make quitting smoking your number one priority and make up your mind that you can.  Relearning your thinking that you do not have to smoke or vape is a good beginning.  Make a commitment never ever take another puff.  NOPE.  Take smoking off the table as an option and do something different. 101 Things to Do Instead of Smoke SINAO smoking is not an option.  That is NOPE concept not one puff ever. It is not by will power but your willingness to let it go forever.   Quitting is the easy part.  Staying quit takes work.   Learning to protect your quit will keep on your journey forever freedom We can help you with that. This journey is one day at a time.  Never give up, never give in. Hang tough Stay Close.

[green1611]

Welcome !

Its awesome EX family here. To start your quit journey ...all are with you.

All the best !

[marciem]

Welcome, paulac0624‌ !  Congratulations on making the decision to quit smoking.  You CAN do it.

As far as patches, just keep in mind they only "work" if YOU put in the work.  They can take the edge off cravings, but they don't "make you quit" .  You are the carpenter, they are the power tools used to help build a solid quit.  There is nothing wrong with using any and all means necessary to assist your quit, but the bottom line is that there is no magic pill, gum, patch etc. that will quit for you.

Once you've made quitting your first priority for the next while (timelines are different for everyone) continue to do the work with reading, learning, posting, seeking help when necessary, helping others when you can.. these are all solid quit-builders.  (Don't be shy... If you have one day smoke-free, you are ahead of someone just starting out and can lend them your hand in support   . )

Best to you!  Keep posting and reading and educating yourself on your way to freedom!

[Barbscloud]

Welcome to the Ex.   Quitting isn't easy, but with an understanding of nicotine addiction and having a quit plan it can become a reality for you.  These two steps made all the difference for me.  We're' here to support you, so just reach out anytime you need support. 

I assume you're referring to nicotine patches? Many people on this site have used various aids that led to a successful quit  Here's some information that may help you.

https://excommunity.becomeanex.org/people/Barbscloud/blog/2020/02/01/nicotine-replacement-wrong-or-r... 

Barb

[Cousin-Itt]

Welcome paulac0624  and Congratulations on your decision to quit smoking It's the heathiest thing you can do for yourself.  

Lots of people have quit with the aid of using the patch.  Like what marciem stated it's only a aid you still need educate yourself on what to expect It makes it all a little easier

Carl

[Christine13]

Welcome to EX.  Everyone here will help you with support.  Congrats on your decision to quit.

[sweetplt]

Hi and Welcome to Ex’s paulac0624 

Glad you found our site...You have gotten some great advice and suggested readings above me.  Do the work along with your determination...Be sure to keep close to the support site to get help and to encourage others on this journey.

We are here for you...~ Colleen 669 DOF

[paulac0624]

These are some great tips on things to do instead of smoking. Although I’m having a bad trigger right now. Since Covid, I’ve been working from home so I’ve enjoyed talking my smoke breaks on the porch. Not that smoking is enjoyable but that’s what I did. I’ve been good today so far after breakfast and lunch. Now it’s time for afternoon coffee and I’m struggling to not have a cigarette. 

[Barbscloud]

Glad you came here.  It really works when you've having these moments.   If you can, get moving.  Going for a short walk is the best--it really helps you to refocus your thoughts.  If not, just get moving around your house in what anyway you can.  Dance, etc.

Barb

[Cousin-Itt]

Since your working I'm sure walking is out of the question Do a few exercises or stretch  and drink a cold glass of water . The crave will pass  Each time you you win the next time becomes easier 

Take it a step at a time You got this

[elvan]

You can still take breaks, remember that, I lost quits in the past because I didn't think I could take a break without smoking.  You can  go outside and take deep breaths, you can get some bubble juice and blow bubbles, I did that.  I never used NRT but I have nothing against it.  I did stop drinking coffee for several weeks after I quit because I was afraid that it might be a trigger, I drank green tea instead (I am not a fan of tea).  After a few weeks quit, I thought about it and realized that I did not smoke in the house and I did not take my coffee outside.  I was MUCH more sensitive to caffeine after I quit so instead of my usual pot of coffee, I cut back to a mug...one mug a day and I don't drink anything with caffeine after 2:00 in the afternoon because I won't be able to sleep.  I came to this site every morning and every evening and oftentimes in between when I could and when I felt like I really needed it.  I read blogs, I commented, I wrote blogs, I asked for advice and when it was given, I took it.  I did all of the reading that was recommended.  I quit when I was recovering from pneumonia and an exacerbation of COPD.  I was so sick that I really wasn't sure I was going to survive. I knew that I could not keep smoking, I kept thinking of the faces of my husband and so when they would ask me how I was doing and I was so short of breath that I could hardly speak and I could not get enough air in to cough.  It was terrifying and I would not wish it on anyone.

This site saved my quit, I tried countless times in the past to quit but until I came here and really paid attention, I kept going back to smoking.  I really did pay attention to what I was told, particularly, "It will get better", I needed that and I made NOPE, Not One Puff Ever my mantra.  I said it over and over and over again and it was so simple to remember that I had no issue with it.  I drank lots of water and I ate Sour Patch Kids because they were so sour that they distracted me from my quit.  Read everything recommended, pay attention to YoungAtHeart‌'s advice.  It really will help.

Stay close to the site, welcome to EX.

Ellen

[CrazyQuitter]

Hey Welcome to the site!

Patches are always a good start. They are like training wheels for your body. I went from NRT gum to patches and it was totaly fine. You can do the same or vica versa. Whatever works for you. But getting to wards the time when you feel less dependent on the cigarette and nicotine I suggest you slowly ween yourself off of those replacements until there is a time when you don't feel you need them anymore. The best result is 0 nicotine in your system, always! 

[SMILINACCOUNTNT]

Welcome! This group offers great encouragement and support, it got me through many urges. I too am working from home, and that allowed for way too many smoke breaks! It's tough to break those habits. I found playing a game on my phone helped occupy my hands and brain, and I still took a mental break from work. I had a hard time learning I could take a break from work without it being a smoke break. 

[paulac0624]

Good evening. I wanted to post an update. I’m almost through day 3 without a cigarette. The nicotine patch has been very helpful. I need to continue with the patch to at least control the nicotine withdraw. However, the psychological part of not smoking is a struggle. I’ve read a lot of articles on this site which are very helpful and also Allen Carr’s book in the past during my last quit attempt. There have been so many times I wanted to have a cigarette in the past 3 days. But I’ve managed to work through it. Physically, I feel better already, my chest doesn’t feel as tight and my congestion is better. But mentally, I miss not having a cigarette, I feel a little down. I know that sounds crazy, even though I feel better. I’m not feeling confident yet and not sure how long it will take to feel like a confident non smoker. I’ve had many failed attempts. 

[elvan]

Feeling down does not sound crazy at all.  That is a big part of the psychological withdrawal.  Find something to do, keep busy, I bought and sucked on Sour Patch Kids and also frozen fruit.  I stood outside and took deep breaths...basically mimicking what I would have done if I was still smoking.  I did exercises when I could, it took a while because when I quit, I was just about ready to die.  The psychological part is much more powerful than the physical addiction.  I know some people cut straws into cigarette lengths and sucked on them, some people used cinnamon sticks, the thing is to keep your mouth occupied.  Drink lots and lots of water and then drink some more.  Clean out a drawer, play some favorite music and dance.  Play computer games, come to EX and blog and blog and blog some more.  You will be helping yourself as well as others.  Lots of us grieved our cigarettes, they were our "friends"...yeah the friends with a gun pointed at our heads.  Write a good bye letter to cigarettes...keep it in today.  Just don't smoke today, tomorrow is a whole new day to start working your quit.

Ellen

[Barbscloud]

Congrats on 3 days of success.   Feeling down or sad is quite normal when quitting.  The psychological part of quitting can be challenging.  Be patient with yourself.  It can take some time, but it will get better.

Take care

Barb