Hi, my name is Kim. I’m going to start my journey on May 14th. I’m nervous about it!
Welcome to the community!
We CAN help you stop. As you are getting ready, you should educate yourself about this addiction, plan and prepare, hang around and read here. On your quit day, get rid of ALL cigarettes in your possession and commit to never smoke another cigarette NO MATTER WHAT. We can help with all but the last two!
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 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) it maintains the addiction to nicotine, and 4) they are proving to be unsafe.
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-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!
Welcome to EX, please follow all of Nancy's recommendations...it will make things MUCH easier. Remember that this is a journey and it is one day at a time, sometimes one MINUTE at a time. NOPE, Not One Puff Ever got me through the beginning and so did this site. I came here every morning and every evening and in between if I needed it.
Welcome. U are giving yourself the best gift of Life by Quitting. Read everything you can get your hands on. Make a plan and stick to it. Decide how u want to Quit. No amount of NRT will work if you're not committed. Remember if you don't have any u can't smoke any. Prayer and patches worked for me. Stay Close
My Welcome To New Members (12+ Years Of Watching)
Hi and Welcome to Ex’s Kmonroe417
I am so happy you found our site and choose your quit date. Be sure to read at My EX Plan | BecomeAnEX
Also, you were offered some great advice above me...keep close to the support site for help and to encourage others on this journey. I will tell you this is the best gift I have given to myself. It isn’t easy, but it is so doable and worth it...
We are here for you...Happy Tuesday ~ Colleen 512 DOF
Congratulations on deciding to quit smoking and welcome to Ex. Ditto on what Ellen said--this is a journey (don't try to do all your journey on day one because it is not possible. One day at a time or just for today is perfect, if you need an even shorter focus--then take it one step at a time. Bottom line--quitting is doable. Yes you can.
Quit Kit aka Tool Box by Giulia
Dopamine - the Double Edged Blade by Thomas
Its bound to take time to relearn life by Marilyn
What is the Single Best Thing You Can Do to Quit Smoking? - YouTube
I hope it is ok to post this here... I am taking a chance because this old post helped a lot of people including me! I was really addicted to Nicotine! I had no idea what that meant in the beginning... I am free now! I am a new person with hopes and dreams and definitely a very positive attitude! Having support here is paramount to success. It is so comforting to know others are going through the very same thing! You can do this! We are all here to help! Cravings should NOT be feared! It is a physical symptom of quitting smoking and they do GO AWAY, in time. Everyone is different so there are no hard and fast rules... Rosemary
REPOST By @Grammax s. (Unknown date) from the old Quitnet.com
THE QUIT KIT
This will help you make a plan to KEEP your QUIT...
It isn't a matter of just slapping on a patch or chewing some nicotine gum. Every behavior you can think of is tied to your smoking. We smoked because we were happy, sad, mad, hurt, tired, sick, bored... etc.
You need to replace those habits.
Take a day to make a plan. We call it a Quit Kit. It can be anything you want.
Get creative and really think about it.
Some things folks have used is nicotine gum. You can buy regular gum the same size, color and flavor so you can go back and forth between the two.
If you are using the patch, make sure you have an extra patch in the office, in your purse, or in your wallet, for those days when you have forgotten to put one on in the morning. It happens more than you think!
Have lozenges available for those high stress / high craving times.
Have some Red Vines to 'smoke'. Or a cut up a straw into thirds... especially during high trigger times like driving. Sometimes it feels good to just hold if you are accustomed to always having a smoke in your hand.
Grab your favorite CDs or tapes to put in your car so you can put one in and sing out loud.
My favorite was dancing and singing at the same time.
Your brain cannot do a 3rd thing, so thinking about smoking just disappears... :-)
To keep your mind and hands busy, go to a local arts/crafts store and look for things to do. Buy something that interests you; rug hooking kits, scrapbooking stuff, or Christmas stocking kits for the grandkids. Or, get some coloring books and colored pencils or felt tip pens. Stained glass, floral, tropical fish or Native American motif coloring books are available everywhere now. They make you want to do a good job. LOL! Dora the Explorer would make me want to scribble on her face... :-O
Make a list of everything that needs to be done, or you want to do around the house. Go through each room and write down everything from cleaning out drawers and closets to painting, rearranging or redecorating.
Same with the garage and yard work...
Once you have your list, break it down into 5-15 minutes segments so nothing becomes overwhelming.
Make baggies of crunchy foods to satisfy your mouth so they are at work and handy to grab... Carrots, celery, chex mix, pretzel sticks (you can hold those like a cig), gum, etc. They need to be ready to just grab at any given time.
This is important! The 3 Post Rule: When you are craving and really shaky, post and click the “I'm craving and need some help” box. Wait for at least 3 response posts before you make a decision to purchase cigarettes or to smoke. Most times, you will be fine once you read the posts (keeps you from dwelling). If not...post again and wait for 3 more...
Once you have all these things figured out you will be well prepared to handle anything and you don't even have to think...just look at your list…
Keep 1 copy at work, 1 at home, 1 in your purse or wallet, 1 in the car.
If you did one day, you can do 2. If you did 3, you can do one more.
No future tripping. You can't do a darn thing about tomorrow until it gets here. Today is a good time to quit but if you feel you can't, then take tomorrow to put together your Quit Kit and quit the day after.
Don't set a quit date out there for 2 weeks, 1 month, etc. All you do is make yourself crazy in your head by stressing over that date.
Retrieving data ...