Im 5 weeks not smoking and today Im struggling.Im on the patch and Imreally stressed.How can I cal. Myself down.Thankyou Any help would] be appreciated
I’m sorry you’re struggling! Try some deep breathing. If you Google “breathing exercise” a 1 minute guided video will come up. When I am feeling really stressed I find that a super hot bath does wonders—you can light some candles and listen to some good music or a podcast to get your mind off things. You could try going for a walk or doing some other kind of exercise that you enjoy. You could try searching YouTube for guided meditations. Sometimes just venting to someone you trust (or right here on BecomeAnEx can be helpful). Or going outside to get some sunshine and fresh air. Smoking might temporarily feel good, but it will not change the situation that is stressing you out. And youll have the added stress and disappointment of giving up your quit plus stronger cravings. And remember—“this too shall pass”. Congrats on 5 months! That’s a long time!
You found the right group of quitters that understand how hard this is and what you need to do to be successful. If you haven't done so already, it's not to late to educate yourself about nicotine addiction and have a plan to deal with cravings, tools to use and creating new associations to replace smoking. We have our favorites. I used Sour Patch kid, chewing on straws, playing video games and walking. If you're able, walking is a great way to refocus your thoughts and get an added boost of dopamine needed when eliminating nicotine. And deep breathing exercises will help you get through some tough times.
The habit (or psychological aspect) has more to do with when and where you smoke. After a meal, in your car, when you're happy, when you're sad, etc. That's where creating new associations comes into play. What can you do instead of smoking when you're stressed, having your coffee, going to events, etc.? Be creative! Instead of smoking, go for a walk, take shower, chew on straws, hard candy, call a friend, and come to the Ex and read/post.
Reinforce your quit by joining many of us on the Daily Pledge to stay accountable to yourself and stay on track one day at a time.
So glad you found us. This site was instrumental in my quit after 50 years of smoking and numerous unsuccessful attempts at quitting. When I found the Ex I learned how to quit for the first time and how invaluable support can be to achieve the goal of becoming an Ex.
It is a a challenge, but with the right attitude and tools, you'll become an ex.. Remind yourself "I don't do that anymore".
Please stay close and reach out anytime. Stay busy and stay close.
Remind yourself that smoking right now is not the answer, at all. Smoking right now will not lesson your worries or anxiety. This is what the nic monster does, lies to you, so you will come back and feed it and allow it to rule your life, again. Don't fall for it! You have come way too far. You have avoided nic for FIVE WEEKS, don't give that up. Sometimes I would say outloud to a craving, I DON'T DO THAT ANYMORE, and it would redirect my brain and reinforce my quit. Alot of nic addicts would love to be 5 weeks nic free, and you are. Distract, delay. I love the advice you were given about a fancy hot bath, complete with candles and good smells. Treat yourself and be kind to yourself. You are going through some things right now, while ridding yourself of this addiction and allowing your body to heal. Do nice things for youself, that don't involve self harm. You can do this. One day at a time. Take your control back. Quit day 594.
FIVE weeks is HUGE! Congratulations! Information on No Mans Land linked above should prove informative. Pull out the tools you found helpful earlier in your quit and use them again. It IS doing to get easier - I promise! Here's a relaxing breathing exercise to help:
An important thing you can still do is to educate yourself on what nicotine does to your body and mind. I was amazed when I learned that the stress reduction you feel when you ingest nicotine is caused by the brain receptors calming that have gradually built in volume jonesing for their next fix! I highly recommend Allen Carr's “The Easy Way to Stop Smoking” that brings light two other things you might not know. You can purchase a digital version online or borrow it at your local library. Here is a video to inform you further about nicotine addiction: Nicotine and Your Brain.
To better deal with the habit part of the addiction, 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 walking shoes on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! . Take a different route to work. Take a quick walk at break time where the smokers AREN'T.
After you have eliminated as many associations as you can, you need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), 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. Don't let that smoking thought rattle around in your brain unchallenged. You might visit Games: The active ones are at the top of the list going down the left side of the page.
Here is a link to a list of things to do instead of smoke if you need some fresh ideas:
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.
You might want to join other site members by taking the daily pledge when you quit. It helps to hold yourself accountable and also accountable to others here. Find it at Home (top left), then first box titled Take the Daily Pledge.
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!
Congratulations on 5 weeks! It may be tough now, but it does get easier once you make it through the beginning stages of your quit. Keep going and reach out to the EX community for support. We are here rooting for you.
Quiana, EX Team
You must be a registered user to add a comment. If you've already registered, sign in. Otherwise, register and sign in.
