Quitting

[dnsmith84]

Does it seem like the two weeks before you quit you are smoking more than ever?

[Giulia]

Yup.  I think for many of us the closer we get to our quit date, the more we smoke.  It's because we become obsessed with what we're "giving up" as opposed to what we're going to gain.  "Oh I've only got three days left to smoke....Only two days to enjoy myself....  Only ONE day left before I'll never be happy again, never be myself."  On the night before I quit I smoked up ALL the remaining cigarettes in my pack.  Far too many.  But I wasn't going to throw them in the trash, oh NO!  Don't want to waste them.  I mean how stupid is THAT?!  Don't want to waste my cigarettes, but it's okay to waste my life????

Part of what we try to teach here is the importance of one's mindset as one embarks upon this journey.  The kind of self-talk above is defeating.  It's focusing on the negative rather than the positive.  We need to turn our minds toward the light.  And that's part of our homework, really.  Learning how refocus.  It takes work, but it's worth it.  We learn so much about ourselves during this process.  

So see how you can turn your mind around and make this a fun challenge rather than experiencing it as a loss of something you enjoy.  This is an addiction and we only think we enjoy it because we feel better when we feed the need.

What is the Single Best Thing You Can Do to Quit Smoking? - YouTube 

[dnsmith84]

I totally agree with this. Constantly not wanting to throw away a pack because what a waste. I just need to get through the next few weeks and take the plunge!

[Thovis]

I found it to be helpful to overload on smoking before my quit date.  Make it taste nasty.  Make it give you a headache.  The more you resent them the better, in my opinion.  

[Giulia]

There is truth in that!

[dnsmith84]

LOL I'm not sure if my family would like me chain smoking but I'm sure I've thought about it. 

[YoungAtHeart]

Welcome to the community!

I had not found this site, or its helpful reading and tips as I approached my quit date, and that final day before I pretty much chain smoked.  You have found us a bit earlier, and I hope the recommended reading and prep work might alleviate some of that need!

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 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) it maintains the addiction to nicotine, and 4) they are proving to be unsafe.

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

[maryfreecig]

There would never be enough cigarettes for me, and too few was only a reminder how much I needed them. My decision to quit had to stay front and center of my mind as I approached my quit. I didn't like it, felt weird and nervous, but accepting that I meant business is what worked for me. 

Have you made a quit plan? Listing things you will do other than smoke once you quit?

[Anonymous]

I did not really pre plan my quit weeks ahead to be honest this time . 

I did set dates on previous quits and I was going to do the same this quit then moved it up .

I could not take all the anxious thoughts like I did in the past . 

You know what I'm talking about . Thoughts like my world is going to come to an end now because I can't smoke . Thoughts like how will I cope without a smoke ?

I felt so much panic and  anxiety just thinking about it so I just dove in . 

I remember the days how anxious I was when I got low on cigarettes . I remembered being so anxious if I couldn't find a lighter . I feel none of those things anymore. 

I smoked like a steam engine the day of my quit you bet I did but I smoked like that on purpose . I wanted myself to feel sick of smoking . I wanted myself to feel so sick that I would see what an addict smoking made of me and feel it . See the truth I guess . 

I was determined this time that I would take my power back . I was in it for the long haul no matter what .

This talk today by the way is coming from a smoker who loved to say I deserved to smoke if I wanted. It was my right . 

Who would have thought NOT smoking is SO much better .  Not I , but It is .

You will love being smoke free. 

Patience I think is really important .  Small steps but always steps in the right direction . 

I remember that day saying to myself , if I'm going to be an ex smoker I have to think like an Ex or non smoker. They don't have cigarettes , not ever ; not for safe keeping ; not anywhere.
They don't have lighters or butt cans in the garage or ashtrays .  

Those packages  ( two that day ) would be my last . Why ? Because I decided they would be .

The journey may or may not be easy but I can tell you it is worth every bit of it . 

I relate to thinking throwing them away was a waste but it's not a waste . It's the best thing you can ever do for yourself . When ready , let them go . You have support here . 

[Swanbird]

Oh my gosh yes the anxiety of not finding a lighter!!!  Or running out of cigs!  No more!  Ahhhh

[Swanbird]

I have done it both ways. The first time I smoked like crazy thinking their would be last time having a smoke.  Second time I started to cut back before since the smoking my butt off didn’t work.  This time I didn’t even set a quit date I just decided to stop in the middle of the day.  I found that worked better for me.  Less anxiety about the day to quit.  And now I’m at Day 30 tomorrow! And already off the nic gum so I guess I did it right for me.  Do it right for you!