Has anyone quit smoking by cutting down on the amount of cigarettes?
I have or did that ... however, if you read about addiction, this cutting down doesn’t work for many people. (My thoughts and opinions) anyways, the last year before I quit I basically only let myself smoke when I drank, but then I found myself drinking more...so I decided I would just keep cutting down weekly until I was smoking not even everyday...I quit on the 3rd of December, but actually hadn’t smoked for a week prior...I journaled when I cut down when I smoked and my so called BS reasons...anyways, this worked for me...everyone is different...I definitely think it is worth a try, but many here will say No...remember one thing .. the longer you continue to smoke, the more damage it will cause...be sure to read at My EX Plan | BecomeAnEX make a plan, also, research and read the blogs to see your best plan of action...this takes hard work and determination...but is so doable and so rewarding...Happy Tuesday ~ Colleen 540 DOF
Welcome to the Ex and congrats on your decision to quit smoking. I actually did cut down this time with some additional aids. I used Welbutrin (which you begin taking before you quit), nicotrol inhalers, smoking cessation class and I found the Ex a week before my quit. I put myself on a very strict schedule for a week. One cigarette every hour, next day every two hours, next day every three hours, and so on until the last day it was two cigarettes for the day. I had some left, so I threw those away. I also signed up for text message from the Ex that I received that week. They were also helpful in motivating me for my upcoming quit date.
Educate yourself about nicotine addiction by reading material on this site and create a quit plan. These two steps can lead to success. It did for me. We're here to support you, so just reach out. You can do this!
Thanks for the Information. I have been doing this for a few weeks now. I used to smoke 12 cigs a day and now I am smoking 4 a day (I know 4 is still too much but I'm cutting down 1 per week.) My cravings are not to bad and I just want to quit but I am afraid to do it cold turkey and go back to it. My Doctors don't give me medications because of interactions with the medications I take for some health issue that I have and I am very sensitive to most medications. I chew gum, drink water , and use mints to use the cravings. Also I have been doing a lot of gardening.
That's great. Stay close while you're reaching your target date.
Welcome to the community!
I was not successful trying to cut down. All it did was make me think about smoking ALL the time, as I found myself bargaining about the next one, "Well, if I smoke an extra now, maybe I will just go to bed earlier," or "I will just smoke that number TOMORROW," or.............But - everyone is different and it just might work for you - so no reason not to give it a try! It would help for you to understand your addiction. Knowing your enemy is the best way to beat it. Read on!
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 quick, 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!
You're down to 4 per day, which is fantastic! How do you feel? Are you in constant withdrawal, waiting anxiously for the next one? That's how I always was when I tried it. Cold turkey was the only way I could get it all over with at once. Keep us updated on how you're doing!
Delaying and cutting down is a tactic that has been used. I knew I was going to quit--or at least give it my all. So, when the day came--five cigarettes left (one broken) and I'd made up my mind that I'd quit sooner rather than later, I made the leap forward and allowed myself to have no more after the 5 were finished. That was 2013. Still smober. Yeah, you can make it work by sticking to your main goal to quit. If you do that, you'll decide your last has been smoked. In the meantime Ex is here for you every day--loads of information, friends, support. Feel free to blog or comment as much as you want.
Welcome to Ex and congratulations on your cut down method .
Soon you will be done with it . Smoking won't be appealing .
I have no experience with that method .
I just know I myself had to cut cigarettes out completely . All or nothing for me . I chose to go with nothing . Each of us is different .
Glad you are here and sharing your experience .
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