Quit kit

[Legend]

A quit kit are things that keep your hands and mouth busy, something that puts you in a good mood, things to keep you busy so you are not dwelling on a smoke, different ways to get support when you are having a hard time.

If you have anything else to add to this list please post it on here so others can try it and add it to their quit kit list.

• How precious is your quit (A wonderful blog written by Giulia about reality objects to help you stay quit)
  HOW PRECIOUS IS YOUR QUIT? 

• WAIT !!!!!!!!!  (A great blog written by Jackie one of our very wise members here at

  Becomeanex)

  Wait

• The Chardonnay Conundrum (A wonderful blog written by Storm one of our very wise members here at Becomeanex)
  The Chardonnay Conundrum 
• No Embarrassment Allowed! (A great blog written by Gregp136 one of our wise member here at Becomeanex)
  No Embarrassment Allowed!  
• Activities you can do to keep yourself busy instead of smoking 
  Activities you can do to keep yourself busy instead of smoking 

Relapse traps group (I highly recommend this group to anyone)  

Relapse Prevention 

The New Daily Pledge Group

Daily Pledge 

Visualization award winner in Science - Nicotine addiction and molecule diffusion

https://www.youtube.com/watch?time_continue=4&v=yd46Hs7pTowhttps://www.youtube.com/watch?time_continue=4&v=yd46Hs7pTow

Binder keep copies of blogs that have made a positive impact on you

Book to read

Crystal light

Cinnamon sticks

Cinnamon toothpicks you can find these on amazon.com

Deep breathing

Emails of people that are supportive

Exercise videos

Frozen grapes ( I got this one from Dale)

Games

Gum

Hobby have a hobby to keep you distracted

Ice chips

Lemon bite into it  (I think this one is from Dale what he tells people to do)

Links to a funny video to get you into a good mood

Licorice

Meditation (You can get meditation cd's on Amazon.com)

Other web sites you can find your friends at for support

Phone numbers of someone supportive

Puzzle book (My smartphone has an app for puzzles in google play)

Red hots

Sunflower seeds

Tic tacs

Vicks vapor rub put a little bit under your nose during craves

Water bottle to keep with you all the time with something cold to drink (I like to have at least two different drinks with me when I am out I like to have more choices)

Pumpkin seeds

[Legend]

elvan    Hi Ellen good to see you also.  

[Mabel56]

How can I receive a free staters kit 

[YoungAtHeart]

Check this out:   1-800-Quit-Now

or contact your state or local health department, or local hospitals or clinics that might offer programs and quit aids.

(hint:  be careful to look at he most recent response before posting to a blog - some are quite old, the people who will be notified of your question may no longer be around, and you may not get any responses!)

Welcome!

Nancy

[Legend]

Hello Mabel56 

If you are talking about getting free NRT’S here is a blog asking that same question and Mark  our administrator posted information on that blog in this link below just look in the comments on this blog that was posted and you will see his answer. Best wishes to you if you need anything just ask I will see if I can help you.

https://excommunity.becomeanex.org/message/157233-how-can-i-get-free-nrt-like-nicotine-patches-lozen...

[CommunityAdmin]

Legend‌ That is correct.

Thanks for pointing Mabel56‌ there.  Based on your account Mabel56‌ it doesn't appear you qualify to receive any quit aides to us but I can double check that if I get information about your employer/health plan provider to see if they participate in The EX Program.

Mark
EX Community Manager

[xjamarkx]

I have a few things you may want to add to the list... I don't think I seen them on the list:

-Journaling or Writing

-Make a collage (cut out pictures in magazines and glue them to a poster board)

-Use markers and other art supplies to use inspirational quotes, write them out on paper and decorate them, then put them up around your house for support and inspiration.

-Make a pillow (use material, pillow stuffing and sew the material and stuff the pillow with stuffing and maybe add some good smelling essential oils or other perfume/cologne).

-Make a video or videos documenting how you feel at the moment during a craving (talking about it can help, maybe)

Just a few ideas.  

[Legend]

xjamarkx These are all great ideas a lot of us don’t have support after we leave this web site and anything that will help us stay busy and inspired can only help us.  Thank you for adding your ideas here for us all.          

[Kellnrick75]

These are great advice. I want to quit and I know I can. I can wake up in the morning and work all day without a cigarette but as soon as I get home, I find that triggers my craving.. I have heard that if you put some cigarettes in a jar of a little water, and everytime you have that urge, you smell it and will make you sick.which will stop that craving cause the smell of aweful.. Anyone else try this ?

[YoungAtHeart]

Welcome to our community!

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.

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 5)  recent news is indicating they are not safe..
 

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

[Giulia]

I never tried it, but go ahead!  But make the jar larger and fill it with icky butts and water and take a nice big whiff. Will definitely give you second thoughts before putting that next cigarette in your mouth.  Any deterrent is a good one!

[Legend]

Kellnrick75  Whoa well I never heard of that one before and I bet it would really get you grossed out about having a cigarette so go for it. I did put my cigarettes in a soda bottle with water and it did smell bad pew my brain still remembers that smell but I never picked up the bottle and put it up to my nose and took a massive whiff oh that would really smell I hope it works for you.  

[Acciosanity]

Going to put dark chocolate Dove squares in my freezer right now for the morning. Chocolate cures a multitude of negativity. Thanks for the tip! 

[YoungAtHeart]

Acciosanity    You might also try frozen Hershey Kisses.  Just the right size - and one with my coffee cured the need for a cigarette with it pretty quickly!

[indingrl]

WOW - excellent Christine tool kit - POWER PACKED

[Legend]

indingrl   Thank You

[countrygirl1943]

   Will have to go buy Hershey  Kisses Thanks

[elvan]

I ate Sour Patch Kids & frozen fruit. Kisses would have been nice.

Welcome to EX.

Ellen

[Djsmackswife]

Really good advice.  I  need as much as I can get right now. I believe I can do this. I just don't have a strong support at home. I however believe in myself. Again,  thanks for the advice 

[YoungAtHeart]

Djsmackswife 

Welcome to our community!

We can give you all the support you will need.  It's what we do.

To engage with the whole community, you might want to write a blog (Home-top left---center blue box, "Post to My Blog") to introduce yourself.  You might include your smoking history, why you want to quit, your date if you have set one, what, if any, quit aid you have chosen, and anything else you care to share.

Look forward to seeing you there!

Nancy

[Legend]

Djsmackswife  I like how you are already thinking because you stated you believe you can do this so you are off to a good start with your positive thinking. This is a wonderful place to get support and I am happy to see you reaching out to get help. Best wishes to you.

[elvan]

You are not on this journey alone, we WANT to help, stick around & take what works for you.

Ellen

[Barbscloud]

Welcome to the Ex.  Djsmackswife   Glad your found us.   Read as much as you can on the site to educate yourself about nicotine addiction and create a quit plan.  Many quitters don't have support at home, that's what we're her for.  Begin your journey and reach out anytime you need encouragement from fellow quitters.

Barb

[MargieV]

I am diabetic and 1 week from my quit day (6/21/21). So much wonderful info to take in. I quit smoking ~5 years ago but am now hooked on vaping. 

Anyone that has any insight for diabetics would be appreciated. 

So far I have gotten gum in but ble gum, peppermint, spearmint, always been a menthol smoker. Blow pops for rare occasions, once the sucker is gone I have a few more minutes with the bubble gum.

I'm going to add some sour patch kids, cinn toothpicks. I have addictive jigsaw app on my phone. And tons of the #1: Prayer. 

[Legend]

Hello @MargieV 

I see you have some stuff to keep your hand and mouth busy so that will keep you from smoking that is good.  I am also a diabetic I take insulin shots and Glipizide and that’s not fun. I don’t eat artificial sugar anymore because I have been following articles on how artificial sugar could change my gut bacteria and make my diabetes worse. Here is a link to one study you can read if you want on how artificial sugar and how it can change your gut bacteria. https://vitamedica.com/wellness-blog/artificial-sweeteners-alter-blood-sugar-gut-bacteria/  I was also a menthol smoker I could not stand a regular cigarette. I like to munch on frozen strawberry’s I just put them in the microwave for about 20 seconds and they are still frozen but not hard as a rock to eat and they seem to hit the spot. I also like to munch on frozen grapes and blueberries. Ice cold green tea seems to hit the spot when I am really thirsty so I keep some around always. I am following chef AJ on www.youtube.com she teaches plant base diet cooking so I am starting to get into that some now. When I am out in my car I always take at least two different beverages I like more choices than just one drink and that keeps me more satisfied. Best wishes to you. You can do this keep telling yourself every day you can.       

[Barbscloud]

Welcome to the Ex @MargieV   Welcome to the Ex and congrats on your decision to quit.  There are some other diabetics on the site so hopefully you'll here from them. 

One thing we all  have in common is our addiction to nicotine.  Do some reading on the site so you under how this addiction impacts our quit journey.  Looks like you some tools in place already.  Also, thinking about what new associations you'll create instead of smoking.  Going for a walk has helped many.  It's a great way to refocus your thoughts.

We're here to support you, so just reach out if you need help or want to share your experience.

Stay close and look forward to celebrating with you on the 21st.

I recommend taking the Daily Pledge - it's a great way to stay on track one day at a time.

Barb

[MargieV]

@ Legend Thanks for the support & info. I will look more deeply into it all.

Lucky for me there is not an artificial sweetener I can tolerate. I try not to use sugar & also will use honey sparingly when needed because local honey has so many other health benefits.  I always have Green tea iced at my side. Other than ice cold water, it is the only thing that quenches my thirst!

[MargieV]

@Barbscloud Thanks for the info & support! I'll have to find the daily pledge. 

[amiaconelli]

These are all great ideas! Thanks so much

[Legend]

@amiaconelli  I’m glad you are looking around and finding information that will help you best wishes to you.

[StevePhillips79]

I haven't smoke and I feel great

[Legend]

@StevePhillips79  Welcome to the Ex site. That is wonderful you have gotten off to a great start. You can do this keep telling yourself you can. I hope you sleep well tonight. 

[Stop_67it]

Blow Pops

[Stop_67it]

MY QUIT KIT:   Pistachios,   Blow Pops,  Coffee,  Lifesavers!    Music!

[Barbscloud]

 @Stop_67it Welcome to the Ex and congrats on your quit day today.  Please consider posting to  My Journal/Blogs to introduce yourself to the community and receive some well deserved support. 

In addition to a quit date, some aids, and smoking cessation class, I was lucky to find the Ex a week prior to my quit.  I leaned about nicotine addiction and that I need to a plan to cope with cravings, triggers, etc.   I skipped these steps in the past and was never successful.  And having the support of fellow quitters saved my quit several times early on.

With knowledge and support, you can do this too.   We're here to share you're journey.  We've been there, so we know what it takes to be successful.   Work and commitment will get you where you want to be - an ex-smoker .  Use this time to prepare for you quit on the 1st.  

This link is a great place to start:

https://www.becomeanex.org/guides/?cid=footer_community_linktobex

Also, consider taking the Daily Pledge to stay on track one day at a time.  I look forward to celebrating with you not only on the 1st, but your many milestones on your journey.

It's not to late to learn about quitting.   Stay busy and stay close.

Barb

[Stop_67it]

@Barbscloud   Thank so much for the warm welcome.   I have been smoking over 35 years.  This is tough.  But Im hangin in there.

[landerpiano]

Something I've always Believe: You BECOME Your environment. Whatcha hanging around? AND the senses play on You too. Becoming a NONsmoker. I smell smoke. I need to do a deep cleaning of My HOUSE!! AND the cars!! That should keep Me busy! I REALLY like having a list and a QUIT KIT! Smart!!!!!

[Barbscloud]

@landerpiano Welcome to the Ex and congrats on your decision to quit.  

Please consider creating your own post at My Journal/Blog to introduce yourself to the community and receive some well deserved support.

Join many of us on the Daily Pledge.  It's great way to stay on track one day at a time.

Barb

[CommunityAdmin]

Great info here, @Barbscloud! And @landerpiano this latest blog post might be helpful for you as well: https://excommunity.becomeanex.org/t5/Journals-Blogs/Building-Your-Quit-Kit-Gadgets-to-Help-You-Quit...

[Stop_67it]

I had a slip on my birthday.  I was drinking with friends.  Since, I have learned some great techniques to overcome  this trigger.  I eat peanuts when drinking and I do not go outside.

So my new quit date in Oct. 1st 2023 .

[Barbscloud]

@Stop_67it Welcome back.   How are you?  You have a couple months quit then?

Stay close and read and post on the site.  That interaction with other quitters it a great tool to maintain your quit.

Happy to see you on the Daily Pledge.  It's a great way to stay on track one day at a time.

We're all different but, it's important to understand the physiological  connection between nicotine and alcohol, so I'll share this with you.    I've not had a problem having a drink since I quit.  Even with almost 6 years quit though, I  don't know if I could party at a bar without smoking.  That association is still in my memory.

Why is it recommended to stop drinking alcohol whe... - EX Community

Stay busy and stay close.   Reach out anytime you need some support.

So proud of you for not giving up!

Barb