Should I do anything special before my quit date? Should I try to quit now, rather than two weeks from now?
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Should I do anything special before my quit date? Should I try to quit now, rather than two weeks from now?
Welcome to the community!
I am so glad you asked! There is lots to read and do to get ready for your quit. Good that you are willing to do the work. It bodes well for your success!
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.
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
All very good ideas. Thank you!
Hi and Welcome to Ex’s Darjolu
You have some great advice and things to do, that are suggested above me...do the work, plan away, and educate yourself on quitting and addiction. Keep close to us before quitting, the day you quit and during your journey quit...it is important...we are here for you...infact, we are in this thing together...Happy Monday ~ Colleen 518 DOF
Yes, even though my Quit Date is not for another 2 weeks, I am trying to make the day I started here my ACTUAL Quit Day.
Darjolu You can adjust your quit date. Be intentional and honest with yourself. This is an amazing group of people here ready to support you in your journey.
There may be some different opinions here on what a quit date is. For a majority it is the day they put down cigarettes or chew or snus or vaping for good. Others may define it as the last time they have nicotine. So if you stopped the day you came here then update your quit date to that date. If you're still smoking, some then you should probably update it to whatever day you have your last one.
Some also would reset their quit date if they had one puff from a cigarette, while others wouldn't, as long as they didn't have just one.
Mark
EX Community Manager
Welcome to the Ex. Use this time to prepare for your quit. Knowledge about nicotine addiction and having a quit plan leads to a successful quit. So read as much as you can on this site. Stay close and reach out if you need support. We're here for you.
I also signed up for text messages from the Ex prior to my quit. I found them very motivating and added an element of excitement as my date approached.
Barb
To prepare, keep reading, keep learning about the addiction, make a list of things you are willing to do other than smoke, understand that you will most likely have some urges especially the first 3-7 days and prepare your no in advance. Quitting is a journey taken one day at a time (so is preparing).
Welcome to Ex. We are here for one another every day--rain or shine, covid 19 or whatever. And there are loads of helpful info pages, Exer blogs and so forth.
Quit Kit aka Tool Box by Giulia
Helpful Blogs, Discussions, Comments, Videos, Links, Info Re Quitting by Giulia
One of the greatest tools you can use by Jackie
What is the Single Best Thing You Can Do to Quit Smoking? - YouTube
Welcome to the Ex Darjolu ! There is so much good advice in these posts above.
The only additional advice I would add is to decide whether you want to quit now before doing the preparation suggested to you, or give yourself preparation time before your actual quit date.
However, having a specific quit plan in writing is a necessary component whatever your choice.
Wishing you well.
~Suzy
Welcome to EX, you have gotten great advice already. I strongly suggest that you jump into the reading and that you understand that quitting is a journey and not an event. It has to be taken one day at a time. Stay close to the site, read, read, read.
Best,
Ellen
How are you doing Darjolu? I just wanted to check in with you and say hi and let you know that we're all here to help you in any way we can.....
You are in the right place Darjolu Support is everything in the beginning of your quit! Read all you can about the bad effects of Nicotine and Smoking on this website and on the internet... Welcome!
I have to say, this is not one of the more technologically user-friendly social pages I have been on. LOL! Kind of difficult to navigate. I only got here because I went to a previous email and clicked on it. Not even really sure where on this site I would click on to get to where I am right now. LOL!
Never thought of Ex as a social website--but a life saver. Still, you are not the first to be frustrated by this site. I just kept clicking on pages until I became familiar.
How are you doing with your prequit?
Well, I did buy a pack two days ago and smoked them all. My triggers are boredom and relaxation. I am doing work at home during the stay-at-home orders and I have a lot of down time so I find myself smoking more. At least when I was working it was less than a pack a week, over the past 6 weeks I have been smoking 3 packs a week. I NEVER did that in my life. I do notice when I am busy I can take my mind off of cigs. But I cannot seem to muster the energy to do that much voluntary work to not smoke.
My post just disappeared. I hate that.
I admire anyone quitting during this difficult time. Don't give up, continue to read, and stay close. Did you create your quit plan? It's probably more important now that our lives are so different and we're constantly being faced with the unexpected. Having a plan in place and support from others builds confidence in your quit. Remember it's one day at a time. It's going to make it harder if you have cigarettes around--just too tempting.
I was never on a site like this before. I just learned as I want along. The important thing is you know how to post.
We're still here for you.
Barb
Yes, I created a Quit Plan. But I have to be honest, I am finding this site dizzying. I went to MY QUIT PLAN in the right hand corner but I do not see the same questions and answers that I filled out. I filled out some, then I had to finish it later. I don't even know if I finished it or did it correctly.
I read somewhere on here that if you can get past 21 days, the urge is almost gone. Is that true?
Physical cravings are said to subside around 3 weeks. But everyone is different. The psychological part of quitting is just as important. For most people this will last longer. Nicotine has changed our brain chemistry and it will take time for our bodies to adjust to the lack of nicotine as well as the other chemicals we ingested. So keep reading and learn as much as you can. Part of you quit plan is having the tools in place in advance. Whatever they may be for you-walking, deep breathing, chewing on straws, etc. A big part of quitting is creating new behaviors and associations that were associated with smoking in the past.
See if this gets you back to where you worked on your plan.
Barb
Darjolu wrote:
Yes, I created a Quit Plan. But I have to be honest, I am finding this site dizzying. I went to MY QUIT PLAN in the right hand corner but I do not see the same questions and answers that I filled out. I filled out some, then I had to finish it later. I don't even know if I finished it or did it correctly.
My EX Plan | BecomeAnEX > Has Reasons for Quitting and the various steps we recommend for your Quit Plan
Edit Profile | BecomeAnEX > Has some demographic questions
There are other places to explore from My Quit Plan pages as well
The community also has many resources to keep you busy. If you get lost in the content and spend some time figuring it out you're probably distracted enough to not be smoking. Be curious, that is often the key to figuring something out. Read things that are recommended to you. Utilize things that you identify with and ignore things that don't. And perhaps somethings you might not identify with currently but might at a later date. In life sometimes I find myself not open to something initially but as time goes on I contemplate something more and sometimes find something that wasn't previously useful, is now useful when I revisit it.
Mark
EX Community Manager
"Be curious, that is often the key to figuring something out." Love that! So true.
This too!
"I find myself not open to something initially but as time goes on I contemplate something more and sometimes find something that wasn't previously useful, is now useful when I revisit it."
Very wise words of advice. Thanks, Mark.
Barbscloud wrote:
My post just disappeared. I hate that.
Sorry that happens. The site autosaves every so often as you compose.
If you click reply in the same thread and click reply/comment it should offer to load your last saved composition. Sometimes you just push the back button if you thought it was going to post. It doesn't store these in your "drafts" like it does draft blogs but when you're composing it will save drafts on most things, except in your Inbox and Status Updates or comment on a status update. Might also be the same for badges and badge comments.
Mark
EX Community Manager
Thanks for answering. Yes this is up to you and making the decision to quit is a personal journey. Can't hurt to keep reading and learning about the addiction though, right? Sometimes it's one little thing that triggers a decision. I hope you stay tuned in--Ex is for the quit curious, for pre-quitters and quitters. I appreciate your honesty.
Your Question is in Conversations sub-Community under the Questions. This is a bread-crumb to let you know where you are in the community.
I'm pointing to notifications above. You can look in your inbox to see replies to your posts and other content you are following.
Above you can see I am finding your username on the home page to see your profile. I also use search to locate your account and see content authored by you, content you participate in or content you're following.
In the above image I view my content from my Avatar Drop-Down menu. You can view your content by going to your Avatar Menu and clicking the content option from the drop down.
Mark
EX Community Manager
Ok, that is a little better. Thank you Mark!
Maybe use your current down times to read up on this addiction? Something you learn might just give you the impetus to begin! Hope so! We will be here when you decide!
Nancy
I made a list of things that I can do instead of smoking. I need to focus on that 10 minutes to let the urge pass. I did it once, but then it came back.
This takes real effort on your part in the very early days, but then it gets easier and easier to do until getting past the crave is just something you DO! Practice slow/deep breathing as an anxiety/stress reducer while you get ready to quit, going slower and deeper with each breath - in through the nose, hold a bit, out through the mouth. It is an always with you way to conquer a crave, too.
Do get a copy of the Allen Carr book I recommended. It helped me to understand what this addiction IS - and what it does to our bodies and minds.
Spend this time wisely - get ready, get set........................
Ok. I will look for that book!
Remember that quitting is a journey and not an event...it is one day at a time and sometimes, it is one hour at a time sometimes. It really does get easier as you stay quit. I would not say that 21 days is some magic number, this takes time and we are all different. You can do this and you do not have to do it alone.
Welcome to EX,
Ellen
Yes, you should make a plan to quit! Ask mikecity here to help with that, since I am still very new on this website. He will be able to suggest information to quit. And yes to quit now... there will NEVER be a perfect time to quit and the sooner, the better! Waiting just creates tension and fear, in my humble opinion.