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Give and get support around quitting

ishphay
Member

Am I taking too much on at one time?

Hello!  I'm new to the group today and hoping for a smooth as can be transition to being a permanently ex smoker and not go back to it again and again and again year after year.

 

About a month ago I decided I wanted to try and do what ever I could naturally to lower my blood pressure naturally and change my heart and lung health for the better. I meet with a cardiologist for the first time tomorrow to discuss whether I need any medication but I've found that high blood pressure can be caused by among other ways: smoking, binge drinking, caffeine, salty foods (too much sodium) and being overweight, which are my hurdles.  I had already begun an exercise program months ago and started a meal service program a few weeks ago with bistromd.com for heart healthy foods and to help get me to an ideal weight as well as cut the sodium and unhealthy fats.  I stopped drinking coffee daily and for now alcohol altogether in order to avoid temptations to binge, but mainly because I realize that now is the best time to quit smoking as well because coffee and alcohol wont be a trigger. 

 

Am I taking too much on at one time?  I'd like to look ahead and see a time where I can moderately with the exception of smoking which I'd like to be permanently quit.  Thanks for any thoughts or suggestions!

 

Already feeling the withdrawals. 

7 Replies
YoungAtHeart
Member

Welcome to the community!

That is a LOT to tackle all at once, indeed.  You will know if it starts to feel like just too much - decide ahead of time which goal you might back off on.  It should NOT be quitting smoking!!!!  You can maybe give yourself permission each day to decide what one or two things in addition to quitting you want to work on THAT day.  That way you are still working towards your goals, and doing what you can.  It does not have to be an all or nothing proposition.  EXCEPT -know that there is never such a thing as "just one" cigarette.....so smoking is off the table once you quit.

 

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-instea...


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

indingrl
Member

 

maryfreecig
Member

So long as you plan and learn, don't worry about the good changes you are making. There is nothing wrong with making good health decisions. Stick with it. Better health is a great reward in exchange for ending nicotine addiction. Stick with Ex. We are rooting for you already and are here for you 365!!!

elvan
Member

Make quitting your number one priority and work on the rest as you get stronger.  I see nothing wrong with changing your diet and exercise program but the quit HAS to be number ONE!  Protect it like your life depends upon it because it DOES!

Ellen

marciem
Member

I'm with the rest, make quitting your priority.  If other things need to go on the back burner, or tapered a bit, so be it, but... you either smoke or you don't, there's no moderation with this addiction and each cigarette could be the one that triggers a cell to turn cancerous, or flatten that alveola in your lungs (toward COPD) or spike your blood pressure.  Smoking affects just about every system and organ in your body, and it does so NEGATIVELY.

Sorry I got on my soapbox there   .  I just want you to prioritize, with smoking at the top.  I think you're doing a wonderful thing by taking control of your body in a healthy way, and I hope you can keep it ALL going for positive changes!!!  Just don't let yourself get overwhelmed to the point of feeling sorry for yourself (too much denial of things you enjoy) to where you toss it all including quitting smoking.  Be kind to yourself, most of all.  And if you need some pampering while you quit, pamper away!  

sweetplt
Member

Hi and Welcome to Ex’s...ishphay 

I think it is super that you are already improving your health and now want to quit smoking.  If you haven’t already, read at My EX Plan | BecomeAnEX and start planning for that quit date.  Remember one thing as a smoker, we never find anytime to be the right time, so we have to put the desire and want above everything.  I too, suffer from High blood pressure and smoking was my issue, through the last year along with my BP pills and quitting smoking, I have lowered my Blood pressure and my anxiety.  I think because you have a plan on the other items in your life, it is a fantastic time to plan your quit.  Keep close to the support site, we are here to help...Happy Thursday ~ Colleen 605 DOF 

green1611
Member

Congratulations...well done.

Time to make up mind is relative factor. Few may jump to quit all of sudden, as fail to continue quitting. 

good to take right span of time to make "resolve"...... and once resolved.. no turning back. 

all the best!!

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