Please help and direct me anybody to information about nicotine or how to start my plan to quit.
Youngatheart.7.4.12 always has the best answers She'll be with you soon. Glad to see you back by the way!! Hope you know you can count on us!!
Mark, our administrator posts this to welcome new quitters to the Ex. I believe it contains everything you need to know. If you have a specific question, just ask.
Get ready for your quit date on 6/18/20
Hi Sersic6 You received some good advice above me...be sure to read and participate at My EX Plan | BecomeAnEX (just click on that in blue and it will take you over to your quit plan)...also, if you want to read a subject, ie., anxiety, go up to the top of a page and click on the magnifying glass and type in anxiety and it will bring up a lot of people who wrote on this subject. I have GAD (General Anxiety Disorder) actually came after a post traumatic stress from brain surgery...and I have something if it is over the top...but for the most part, I have found things to help me cope, I pray, I meditate, I walk, I garden, etc., find that thing/things that help. I can tell you quitting smoking has helped my anxiety so much...~ Colleen 560 DOF
Welcome to the community!
(Thanks for the shout-outDancingthrulife_6.4.13)
When you do the reading I will recommend, you will learn that smoking actually INCREASES your overall level of anxiety. It is briefly calmed when you first light a cigarette, but then gradually builds again as soon as you finish it. Read on to better understand why that is!
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!
Here's a video done in cartoon form that might open your eyes about nicotine's power over us:
Also a document that I created that has some links that may prove helpful: Helpful Blogs, Discussions, Comments, Videos, Links, Info Re Quitting
Your quit journey started the moment you began thinking about quitting. Clicking on someone's avatar/name will take you to their page where you can read their blogs about their journeys. Snooping is encouraged. When you find a member who's words ring your bell, hang out on their page and read their stuff. Chin up and Have Heart!
Click on "My Quit Plan" in the upper right hand corner of the screen - that is the best place to start in my opinion. Best wishes!
Taking Anxiety down from 12 to 3 and heading for 0
Retrieving data ...