Day one of no smoking starts tomorrow because I had some today
Welcome to our community!
Your quit does not have to begin first thing in the morning! It can begin any time you choose. If you choose tomorrow, maybe it would be easier if you quit in the afternoon? Just a thought! The important thing is to decide you will not smoke another cigarette NO MATTER WHAT and stick to that decision - no matter when that begins.
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 is an easy and entertaining read. You can search for it online or at your local library. If you do nothing else to get ready for your quit, please do give this a read.
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) the batteries can spontaneously catch on fire and 4) you can become addicted to that and it has not yet been proven safe .
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-instead-of-smokeThe 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!
Welcome to the Ex. Congrats on your decision to quit. Preparation and education about this addiction can make all the difference. Are you going cold turkey, using aid, etc? Tell us more. Stay close and reach out if you need help.
Hi and Welcome to Ex’s...Nyeshia00
I am so happy you found our site...you need to rid all smoking paraphernalia...also, you need a plan and to work through some of your triggers...start with reading at My EX Plan | BecomeAnEX ... also, read what Nancy Youngatheart.7.4.12 suggests above me...you need to have a healthy items in place the day you quit...those items you will need in place of smoking...bottled water, carrot sticks, etc., please do the work...it will make you successful in your quit...we are here for you...~ Colleen 331 DOF
I am almost done with day 2. Of my quit. I use nrt mints just as a emergency help. I do the delay method ,deep breathing ,walk,whatever it takes. Then I use the mints as the last resort. So far I only use about 4 mints a day. Average around 4 to 5 hours between use.
I have found out that walking around helps with the anxious jitters of needing to move around and also helps to walk away from the stressors.
Good reading on this site. Hang tough. I been doing alot of deep breaths the last couple of days and I been sleeping ok but wake up early and feel that I need to get moving.
I have to admit the day is long and been irritable with everyone and everything. That were the walking comes in.
Hope this passes fairly quickly.
Good luck and remain positive.
This isn't going to pass quickly - it's a slog - not a quick event! BUT - think of it one day at a time (sometimes an hour at a time). Don't think beyond that - it's counter productive. We ALL who have been successful beating this addiction have gotten through it - and I have every reason to believe you will, too!
Just get through these early days the best you can. I promise better days are ahead!
Welcome to EX, please pay attention to the seriously good advice you have been given. Education is a HUGE help as is support from others and your own commitment not to smoke, no matter what.
Don't you give up now. Ya hear?!
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