Hi Liz
I found this site after I quit, so I did not get a chance to try the program. This is the longest quit I have had, and I did not spend alot of time working up to it, but I did try to notice my triggers and get through some of them without smoking before I actually quit.
I would have a least one cup of coffee before I lit up, or not smoke in the car. Get up from the table and allow some time after a meal.
Do not beat yourself up! You are not weak!
No other addiction gets so wound up into our daily lives. I do not think a herion addict thinks, wow, good meal, now I need to shoot up. Or a coke addict thinks, I need to line up my coke, before I get on the computer to work. Yet we associate so many things in our day to day lives with smoking. We have to learn how to be a non-smoker, how not to go for that cigarette at the first sign of discomfort. I have come to realize that every crave I have had for the last two months, has gone away. Some days I was gritting my teeth, some days I was crying. But if I waited the crave did leave. I carried a lighter, even told my husband I was stopping for cigaretts on my way to work. For a week, every gas station I passed was an opportunity that I did not take. I would grip that stearing wheel so hard, taking every ounce of whatever I had in me, not to turn into the driveway. I could picture myself buying a pack, having one and throwing the rest away, Yet I knew I would not do that, I would smoke the whole pack, and be right back where I was 2 months ago. I know I am one puff away from a pack a day, and I do not want to go through this again.
You can do this, take it second by second, then minute by minute, then hour by hour, and eventually it will be better and easier.
Cindy