The Start

[ShadD07]

So I set my quit date for the the 5th of July, but my gum came in yesterday...so I started today on on Father’s Day....what a better day....it actually does curve the cravings....I’m just scared when I go back to work that I’m gonna slip! I work outside and and I work around a lot of smokers, I need some pointers 

[Barbscloud]

Welcome to the Ex and congrats on your decision to quit and your first day smoke free.   Have you been educating yourself about this addiction and preparing?  There's so much on the Ex to help get you started, as well as support to keep you going.   Don't worry about other smokers, "you don't do that anymore".  Maybe your success will influence them to give it a try.  It's not easy, but you can do it.  It's important to learn new behaviors.  If you smoked with other folks at work, do something else.  Go for a walk, listen to music...   Have tools ready if you get a craving.  We're all different, but liked chewing on straws and Sour Patch candy.  Be prepared!!!!   

It's an exciting day for you and for us.

Barb

[Beck37]

Happy Fathers Day and if you have kids what a great way to show them how much you love them. 

The best tools you can have in your quit is attitude, shear determination and stubbornness. It really is all about mindset and the real want to stay cigarette free. Stay out of your head. If you truly want to quit then what people do around you won’t matter. We can’t change the people we work with but we can change the way they affect us. This truly is a solo journey.

Do your homework. Google, read, reach out to us. Remember all crazy you experience is temporary and survivable. You can so do this and we are here to help when you need us!!!!!

Beck

[YoungAtHeart]

Welcome to our community!

At work, it might be helpful to realize that your coworkers don't really WANT to smoke; they HAVE to smoke.  Don't be jealous - you are doing what most of them wish they could.  You might get some Vicks to put under your nose to negate the smell and the slight burn will remind you of your decision to quit.

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 and it has not yet been proven 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

[indingrl]

Welcome and WAY TO GO! 

[Christine13]

Welcome to EX!!

[ShadD07]

Thanks so much, I’m excited 

[ShadD07]

I’m doing good so far...I just really have to keep busy 

[ShadD07]

Thanks very helpful..thanks for the info  

[ShadD07]

Thanks so much

[ShadD07]

Thanks, glad to be apart of this 

[indingrl]

Your welcome.

[jonimarie]

Happy Fathers Day

When I first joined I had an earlier quit date in mind but was suggested to put it 2 weeks out to read and prepare.

So glad I did that. I truly believe that preparation of reading, educating myself and coming to the sight everyday has helped me have a relatively easy quit. I read the Allan Carr book 3 days before my quit date which I  believe is the best timing to read it. Give yourself time to get to know us and than you will be ready come July 5th

[sweetplt]

Hi and Welcome to Ex’s...The sooner the better with quitting...however, you have not prepared if you are worried you will smoke when you go to work.  I suggest you go to My EX Plan | BecomeAnEX to gain knowledge and preparation with quitting smoking....also, you need to have plans in place where you usually smoke.  Rid all smoking paraphernalia and find something else to do then smoke...here’s a good list /blogs/Maggie_quit_8-1-2010-blog/2012/03/19/100-things-to-do-instead-of-smoking?sr=search&searchId=7... ... Quitting takes work...but you can do it...be sure to stay close to the support site to encourage others and to get help.  You received a lot of great advice and readings above me...especially from YoungAtHeart .. a lot of items to read and learn instead of smoking...Gotcha in my Thoughts ~ Colleen 196 DOF 

[Barbscloud]

How's it going?

Barb