How about stretching? I'm looking for ways to deal with temptations to smoke and how I can distract until the cravings pass.
All 3 are Great Tools to add to your Tool Kit. Yoga will help you in so many ways - breathing, stretching, balance, flexibility even strength. Meditation has incredible results for pain relief: heck out Mindfulness-Based Stress Reduction (MBSR) Stretching helps us to become more flexible and will help our muscles gain strength. Stretching helps with relaxation. When we have had an illness or injury that has caused us to become weaker, stretching helps us to regain strength. This will help us to remain independent. All of these work for our Quit Journey to distract us from our Nicotine Addiction, increase our sense of control over our disability, and increase dopamine levels!
Great Ideas! Keep writing and sharing!
Thank You for your reply, and you're so right about stretching! I try and begin each day with a series of stretches, rather than habitually reaching for that day's first cigarette. I've been told that tight hamstrings contribute to lower back pain, so I try and concentrate on keeping them loose. Some days are better than others, but any kind of movement, so matter how gentle, is a better alternative than reaching for a cigarette. So nice to know I'm not alone and I'm grateful to have found the Ex-Community. Thanks again!
We do not know the extent of your disabilities but whatever you enjoy and are able to do will be beneficial. Best wishes!
go to youtube and search for chair exercises and exercise for the disabled.
Yoga and meditation ought to be quite helpful. Hanging out on Ex and talking is a good thing too. Welcome to the community. One day at a time, yes you can.
Welcome to EX, yoga and meditation should work out well, you can also do crafts, if that's possible. Spending time on EX is great for bonding with others who have been exactly where you are right now. Dopamine is released with exercise but it is also released with laughter, watch a funny movie, look for funny videos on youtube. You CAN do this.
Welcome to our community!
I will give you lots of reading to educate you on nicotine addiction - THAT should keep you busy for awhile. I also will give you some suggestions for things to do later in my intro.
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, play a computer game, take slow/deep breaths. 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!
How are you doing? Were you able to find any exercises on Youtube?
Thank you for your response, and yes, I was able to find chair exercises. Also, at the suggestion of a friend of mine who's a physical therapist and is familiar with my back issues, I purchased an inflatable ball, commonly referred to a Swiss Ball. It's great for stability and for working the muscles around my lower back which have become weakened due to the multiple surgeries and the titanium rods used in the fusion. When you sit on it, the muscles are forced to engage to retain your balance. It can also be used with light dumbbells, and is a very versatile piece of equipment. The main thing is that the strengthening will lessen the pain, and most importantly, distract me from wanting to smoke, mainly because I feel sorry for myself for being in this condition, and the nicotine addiction tricks my brain into thinking that a cigarette will help, which is of course counter-productive. So glad I joined the Ex-Community. Can't tell you how comforting it is to know I'm not alone.
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