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Hi everyone! First day on here so I’m still figuring out the ropes a little. I was just wondering, because I’ve tried cold turkey a couple of times and just failed miserably. Is there a proper way to slowly stop or should I just suck it up and suffer through the cold turkey aspect?
thank you
Welcome to the community!
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 easy and entertaining read provided a world of good information about nicotine addiction, most of which I was not aware. I credit it in large part with my success at quitting. You can search for it online or at your local library.
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 obvious reasons:
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. You can naturally cut back as you get ready for your quit day by eliminating the ones you smoke on "auto-pilot."
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-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
Welcome to the Ex. Many successful quitters on this site have used various aids to quit. There are different nicotine delivery systems, medications (Chantix and Welbutrin) or not using any aid. I used Welbutrin and nicotrol inhalers for this quit and recently celebrated two years. Whichever method you choose, you still have to do the work. Having a support system, like the Ex, can help you be successful.
Educate yourself about nicotine addiction and create a quit plan. My EX Plan | BecomeAnEX Knowledge and preparation are key.
Barb
Hi and Welcome to Ex’s NalaTG
You have received some great advice above me...do the work...and keep close to the support site...we are in this journey together and here to help you...~ Colleen 500 DOF
Support, support, support (Ex is your digital quit place especially in these covid times--this community will be here for you everyday). Accept help. Get your doctor onboard. Make a plan--having a solid plan (which includes a list of things you are willing to do other than smoke --keep handy and use). Expect to have some craves and plan on dealing with them. If you choose a nicotine replacement or drug such as wellbutrin, remember that it is only an aid, see it that way and do the work that is your part in quitting. Learn about the addiction--and keep learning. Listen to other quitters quit stories--youtube has many and of course you will find Exer stories right here.
My opinions--as always around here, take what you need, leave the rest.
It is your choice and decision to quit--and it is a journey taken one day at a time only. You can't quit (none of us can) for tomorrow or next month or next year. It takes today to make a quit come alive.
Quit Kit aka Tool Box by Skygirl
Helpful Blogs, Discussions, Comments, Videos, Links, Info Re Quitting by Giulia
Dopamine - the Double Edged Blade by Thomas
What is the Single Best Thing You Can Do to Quit Smoking? - YouTube
Good Morning and I definitely have information on quitting Cold Turkey, because I did it! I had help though... I read the book by Allen Carr “How To Stop Smoking The Easy Way”... This book literally changed my life. I smoked over 50 years and I quit cold turkey and I never look back after over 600 days quit!
My life was centered around the clock! I literally would check the time a LOT... looking to see if I had at least 2 hours without a killing cig so I could have another... That was NO WAY for me TO LIVE...
We are all different... but Mr. Carr lets you smoke while you are reading the book. He always had a cig in his hand too, according to what he wrote...
I must also say that I had “divine” help I am certain because I was definitely “HOOKED ON NIC”...
Have a great smoke free day and let’s all keep our beautiful quits, ok? Rosemary
I'm just the opposite of you. Tried using every NRT and prescription available in every combination imaginable. Failed too many times to count. Finally tried cold turkey and haven't smoked in 1,065 days. What works for one person, doesn't always work for another. The main thing is to learn as much as you can about this addiction, and stay close to this site for support.