Good day all
I have been smoking for 14 years now and really want to quit.I have set my quit date and all and just want to find out what steps can i follow in the two weeks time i have before I quit? Do i continue as normal?
Welcome to our community!
I'm glad you're here. We can help you be successful!
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:
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! Here is a link to a list of things to do instead of smoke if you need some fresh ideas:
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!
Thank you very much Nancy it makes sense to start now with fighting the craving so that when the date i chose to stop on comes it won't be that hard as i will have fought the routine and cut down a lot.
What To Expect In The First Four Months
Why don't you just start saying "I will wait a little longer" every time you want to smoke and get off auto pilot.
YOU WILL BE AMAZED how this will change your outlook on quitting.
Fighting is not the answer. Fighting is wearing.
People make it for awhile an then give up.
Welcome! You are making the BEST Decision of your Life! I suggest you try this approach: Pay Attention This will help you make lists of things you like and dislike about smoking. I still have my list - however the what I like about smoking list has all the original items drawn through.
- stress relief
- better concentration
As you learn more about Nicotine Addiction and Recovery, my guess is your "like to smoke" list will disappear as well as your What I like about being and staying quit will grow!
Welcome. Ditto on delaying smoking-- certainly undoing "auto pilot" is a good way to stop and think and take responsibility for being willing to quit. Some folks need a to do list for the early part of a quit--so making a to do list might be a good idea for you, too. Keep connecting with EX, reading, learning about the addiction, blogging as you wish.
Welcome to EX, you have gotten the best advice anyone could ask for from the people above. All I can offer at this point is an emphasis on the importance of staying close to the site so you will get lots of support and you will have a place to look for answers to any questions you may have.
We are all here to help you in any way that we can. Again, welcome to EX.
There is a wealth of information from the members here who have been there, done that and succeeded at it. And failed at it. Read as much as you can, take the information that speaks to you, don't reject out of hand the stuff that doesn't, keep an open mind and try everything. Discover your own techniques in quitting. We have many tried and true methods, but you just might find a new one that we can all add onto our book of knowledge here. There is no particular "right way" to quit, but there are many wrong ways. We hope to teach you both so that you don't fall into the same mistakes we have. Education is your power source. And a strong plan eases the passage. Glad you've joined us!
Welcome to EX.
Congratulations on making the decision to quit smoking. You have come to the right place for a new day and a rebirth. This is all about you and what you are willing to do to be smoke free. Quitting smoking requires hard work. It can be challenging at times but you will learn that it is doable if you adhere to NOPE not one puff ever no matter what.
Start first, by educating yourself about nicotine addiction.
Education is the key to a successful quit.
Read: Freedom from Nicotine My Journey Home and Nicotine Addiction 101
Here are the links: http://whyquit.com/whyquit/LinksAAddiction.html and http://whyquit.com/ffn/
I also encourage you to read. Allen Carr’s book, “Easy Easier Way to Quit Smoking”.
The link is here: ********************************************************************
Go to http://www.becomeanex.org/how-to-quit-smoking.php#thl and get started.
We will support you. You are on your journey to freedom
Welcome to this awesome community of support, we all started this journey with the same first step you are now taking! One step at a time to a successful quit!
Welcome to Ex! The elders above me, have given you great information to get you started! Read read read as much as you can on here, and then soon enough you will be READY to quit. I couldn't have done it without getting educated on the addiction. Made the quit so much easier and doable.
There are some really clever little sayings on this site that helped me at the beginning and I still use even over 3 1/2 years later. My mantra at first was NOPE, Not One Puff Ever...I could not believe how powerful that was. I also loved "I don't DO that any more." "Keep them away from your face." "One step and then another will get you to where you want to be." Those are just SOME of my favorites...it's amazing how a little phrase can act as a great motivator.
Hands down, the most important things are to know what to expect and to have a plan.Have you finished your quit plan on this site yet? What do next depends are what steps you've taken to prepare already. You can do this. Welcome to EX!
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