Tips for a new Ex

Discussion created by sincerlycakin on Jun 15, 2017
Latest reply on Jun 21, 2017 by Ready2017

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I've set my quit date for Saturday. I'm nervous but I know I can do this. It's easier during the day, if I keep busy at work. Driving to and from work is a lot scarier. I know through Christ all things are possible. However, I'm nervous about driving and seeing as how I'm a manager in customer service, sometimes after dealing with a customer i feel the urge to really go smoke. I am looking for tips on things I can do instead of smoking. One person suggested after meals creating the new habit of brushing your teeth vs smoking. Any other suggestions???

Outcomes

24 Replies

elvan Jun 16, 2017 10:44 AM
Good morning. I hope you have done some reading about this addiction...yes, it is an addiction. There is a copy of Allen Carr's "The Easy Way to Quit Smoking" available here. I identified my triggers and decided what to do INSTEAD of smoking...driving was a big one, keep a water bottle next to you and sip on the water as you drive. Cold water works best. This is a journey and not an event, it is one day at a time, one minute at a time. Smoking does nothing FOR you but it sure does lots TO you. I kept repeating NOPE, Not One Puff Ever and I came to this site every morning and every evening and I read everything I could get my hands on...I reached out for help and it was there. We are here, I am going to try to post a link to Nancy Youngatheart.7.4.12's list of 101 things to do instead of smoking.
101 Things to Do Instead of Smoke

Stay close by and remember that smoking will not change anything, if you are angry, take deep breaths, punch a pillow, SCREAM into a pillow, splash your face with cold water, suck on a shocking hard candy...sour or really hot. Distract your mind.

Welcome to EX.
Ellen
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- sincerlycakin @ elvan on Jun 17, 2017 4:12 PM
  I love the idea of writing a goodbye letter to cigerettes
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Youngatheart.7.4.12 Jun 16, 2017 1:25 PM
Welcome to our community!

Slow, deep breaths are a tool you can use anytime,any place. Make up a quit quit including sugarfree gums and mints, perhaps straws cut into lengths to keep your hands busy, written lists of your reasons for quitting and things to do instead, maybe some flavored toothpicks, Post-It notes to stick around to give you something to do and to encourage yourself.

The most 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. Here is a link to a free PDF version of it:

http://media.wix.com/ugd/74fa87_2010cc5496521431188f905b7234a829.pdf

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, quitsmokingonline.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. You should also do the tracking and separation exercises suggested in My Quit Plan http://www.becomeanex.org/my-quit-plan.php

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. 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. I do not recommend the e-cigarette for three 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, and 3) the batteries can spontaneously catch on fire. . But – any method that you think will work well for you will be best for you.

The idea is to change up your routines so the smoking associations are reduced. Drink your coffee with your OTHER hand. 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. 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! Ellen gave you a link to 101 things to do instead of smoke.

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
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Strudel Jun 16, 2017 7:07 PM
Congrats on your wonderful decision to quit! Driving was something I definitely had to relearn without smoking. I carried a bottle of cold water whenever I was in the car. I kept a small cooler in the car - so that I would always have it! It was refreshing and I told myself that I was flushing away all of those toxins from smoking - in addition to having something different to do.
Congrats again and stay close!
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sincerlycakin Jun 16, 2017 10:10 PM
Wow! This is amazing. It was pretty easy throughout the day. Then I got a little stressed when I got home. I did smoke twice tonight. But tomorrow is a new day. I'm not going to count it as a fail and say forget it, like I have in the past. I'm going to keep going. Thank you for all of the encouragement and resources. I also received some resources from my HR department today. I'm going to look into them tomorrow. Thanks again for your kind words. Also, what did you guys do when your emotions kicked in...be it anger, stress, frustration. I.e. argument with significant other, flat tire, traffic due to idiots aka road rage lol...
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gregp136 Jun 17, 2017 8:24 AM
It is Saturday! It is the day!! We are here for you!
Hurrah!!!!!
Hurrah!!!!!
Hurrah!!!!!
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Youngatheart.7.4.12 Jun 17, 2017 8:40 AM
When you have done the reading, you will learn that smoking doesn't relieve stress. The only thing it relieves is the stress created by your brain's receptors when you smoked your last cigarette.
For rage, try slow, deep breaths. Or count from 100 backwards. Of try to say the alphabet backwards. Always keep in mind that you can CHOOSE to be enraged.....................or not! At home, you can pound on or yell into a pillow, go for a walk, do some jumping jacks (maybe while cursing either silently or out loud!). At work you can leave your work area and go for a quick, brisk walk. I had a mantra that I would repeat in my head as I walked.
How is your day going so far?
Nancy
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elvan Jun 17, 2017 9:11 AM
HAPPY FIRST DAY as an EX!!!!!
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Daniela-3-11-2016 Jun 17, 2017 12:00 PM
So, how is the day going sincerlycakin?
Welcome to this place, you'll find all the support you need, do the reading, inform yourself about our common addiction, you will be that much prepared to face the first 2 weeks; they are the most challenging, and as you gain one more day of freedom, the days get better and better!
Congratulations on your decision and again:
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- sincerlycakin @ Daniela-3-11-2016 on Jun 17, 2017 4:34 PM
  It's going. I'm trying to figure out this website. I love it but it seems hard to manage. Idk if it's because i'm on my phone or what? Is there an app or mobile site for it?
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Giulia Jun 17, 2017 1:25 PM
Say it. Mean it. Do it!

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jimmie-a-littrell Jun 17, 2017 1:43 PM
the easiest hard thing you will ever do. congrats to YOU.
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gardenancy8 Jun 17, 2017 2:50 PM
Thinking of you today on your first day! You can do this. Come here and read every chance you get!
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- sincerlycakin @ gardenancy8 on Jun 17, 2017 4:36 PM
  I'm trying. I am suppose to be getting ready to go to my friend's bday dinner but have been playing on this website and trying to find out if there is an app or an easier way to read everything from your phone vs a computer
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Giulia Jun 17, 2017 4:55 PM
There is no app yet for this site, as far as I know. But I believe you can turn you phone sideways and maybe see things better that way? Is there a mobile app for the community?
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Diannnnn Jun 17, 2017 9:31 PM
You've got this! I am in quit kit prep mode myself, so I can't completely relate, but will follow your experience so I can learn and cheer you on! Slips are ok according to what I've read elsewhere, just don't give up on the end game!
Dian
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jonescarp.aka.dale.Jan_2007 Jun 17, 2017 9:41 PM
What To Expect In The First Four Months
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Ready2017 Jun 18, 2017 11:08 AM
Welcome with him all things are possible and this too shall pass my quit day was June 5 and every one here will guide you help you welcome you assist you great warm people
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sincerlycakin Jun 19, 2017 9:10 PM
Well guys!! I'm 2 days smoke free. I did take a few drags of my security guards and actually felt sick. I am super proud and excited. I know I'm not over the hurdle yet and that I will have to take it one day at a time. However, I want to thank all of you again. The encouragement from here and my quit texts that I signed up for are amazing!! The cool thing is Sunday... Was a full day at home and Monday was a full day at work. So I've had a little bit of both. Plus that list of 101 things to do is awesome!! While driving today, I played with silly putty. So it hasn't been as hard with the cravings...it's more of the habit. Like I'll finish a task and be like "ok smoke break"...then I'll say oh wait "no more smoking." So that's what I'm working on. Thanks again!
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- jonescarp.aka.dale.Jan_2007 @ sincerlycakin on Jun 19, 2017 9:14 PM
  I see. The security guards cigarette doesn't count.
  Ok
  Good Luck
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- Ready2017 @ sincerlycakin on Jun 20, 2017 10:37 AM
  Yayyyy congrats to you keep on doing what your doing.
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- Diannnnn @ sincerlycakin on Jun 20, 2017 1:40 PM
  Stay away from the security guards....I am learning why the Elders keep saying N.O.P.E.
  
  Keep reading on here. It took a while for me, but I am finally beginning to get it. You can do this!
  
  Dian
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Giulia Jun 20, 2017 3:33 PM
If you've quit and you're still taking a few drags, you're doing it wrong.

Quick Quips
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Ready2017 Jun 21, 2017 8:02 AM
JUST SAY NO AND KEEP COMING HERE
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Tips for a new Ex

Outcomes

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