Just can't do it

[mcdon4173]

Just can't do it

Can't do it

[YoungAtHeart]

Welcome to the community!

A lot of folks here failed many, many times before they were successful at quitting smoking.  What made the difference for many of them was education, planning, preparation, support and commitment.  We can help with all but the last, and it is easier to do that last one after you have availed yourself of all that we will offer you.  You DO have to put some effort into this, but many us of us smoked for 30-40 years.  Some thought we would die as smokers.  But we didn't.  You don't have to, either.  I thought I would be the last smoker standing, and with the information and support I found here, I quit over 8 years ago.  Yes - I promise you CAN do this!

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

[AnnetteMM]

But you want to, or you wouldn't be here.

Are you willing to let us help?

[elvan]

One day at a time...you need to relearn your reactions to when you feel a desire to smoke . Recovery takes time, education, support, and SOMETIMES practice. Of COURSE you can do this.

Welcome to EX!

Ellen

[RoseH]

The Quit Kit

A Repost by Grammax s. from the old Quitnet.com

 This will help you make a plan to KEEP your QUIT...  It isn't a matter of just slapping on a patch or chewing some nicotine gum.  Every behavior you can think of is tied to your smoking.  We smoked because we were happy, sad, mad, hurt, tired, sick, bored... etc. Those addictive actions need to be replaced.  Take a day to make a plan.  We call it a Quit Kit.  It can be anything you want.  Get creative and really think about it.

Some things folks have used is nicotine gum.  You can buy regular gum the same size, color and flavor so you can go back and forth between the two.

If you are using the patch, make sure you have an extra patch in the office, in your purse, or in your wallet, for those days when you have forgotten to put one on in the morning.  It happens more than you think!

Have lozenges available for those high stress / high craving times.

Have some Red Twizzlers to 'smoke'.  Or a cut up a straw into thirds...  especially during high trigger times like driving.  Sometimes it feels good to just hold if you are accustomed to always having a smoke in your hand.

Grab your favorite CDs or tapes to put in your car so you can put one in and sing out loud.

My favorite was dancing and singing at the same time.  Your brain cannot do a 3rd thing, so thinking about smoking just disappears...  🙂

To keep your mind and hands busy, go to a local arts/crafts store and look for things to do.  Buy something that interests you; rug hooking kits, scrapbooking stuff, or Christmas stocking kits for the grandkids.  Or, get some coloring books and colored pencils or felt tip pens.  Stained glass, floral, tropical fish or Native American motif coloring books are available everywhere now. They make you want to do a good job.  LOL!  Dora the Explorer would make me want to scribble on her face...  😮

Make a list of everything that needs to be done, or you want to do around the house.  Go through each room and write down everything from cleaning out drawers and closets to painting, rearranging or redecorating.

Same with the garage and yard work...

Once you have your list, break it down into 5-15 minutes segments so nothing becomes overwhelming.

Make baggies of crunchy foods to satisfy your mouth so they are at work and handy to grab...  Carrots, celery, Chex mix, pretzel sticks (you can hold those like a cig), gum, etc.   They need to be ready to just grab at any given time.

This is important!  The 3 Post Rule:  When you are craving and really shaky, post and post a message “I'm craving and need some help”.  Wait for at least 3 response posts before you make a decision to purchase cigarettes or to smoke.  Most times, you will be fine once you read the posts (keeps you from dwelling).  If not...post again and wait for 3 more...

Once you have all these things figured out you will be well prepared to handle anything, and you don't even have to think...just look at your list…

Keep 1 copy at work, 1 at home, 1 in your purse or wallet, 1 in the car. 

If you did one day, you can do 2.  If you did 3, you can do one more.

No future tripping. You can't do a darn thing about tomorrow until it gets here. Today is a good time to quit but if you feel you can't, then take tomorrow to put together your Quit Kit and quit the day after.

Don't set a quit date out there for 2 weeks, 1 month, etc. All you do is make yourself crazy in your head by stressing over that date.

[Barbscloud]

We're still anxious to hear from you.  Have you made a plan to quit?

Barb