Breaking Links to Our Crave Generator

Subconscious use cue extinguishment
Joined: 07 Jan 2009, 18:58

11 Feb 2002, 21:01 #21

I got up feeling really down this morning. I felt like the Nicodemon would not get off my back all weekend. I've had a constant battle since late afternoon on Friday. Telling Mr. Nick to leave me alone, wondering why the weekend was any different than the week. Why, if I have already encountered these particular triggers, why am I fighting them again and again. WHY, WHY, WHY!!! Almost feeling defeated, like it is never going to stop.

Than I found my way back here and found this particular subject and was reminded of my journal, my reasons for quitting, etc. Reminded to think positive instead of feeling defeated. Like you said, Joel, "We are what we think". I have wasted a weekend feeling sorry for myself, feeling like I am going to fail and looking at everything so negatively. But somehow I made it. Something was hiding deep inside and came up and stopped me from walking out that door and going to the convenience store across the street.

I am going to celebrate that "something" today. I am going to honor it and pay respect to it and make sure "it" knows it is always welcome to hang with me. And I am going to MAKE TIME to think about "it" and the positive benefits of "it". I am going to write in my journal, etc.

Thanks for bringing this back up for me to see.

2 Weeks 5 Days 7 Hours 23 Seconds.

Joined: 18 Dec 2008, 23:57

25 Jun 2002, 03:30 #22

You may get caught off guard by a trigger here or there but don't panic. The exact same tools, plans and exercies that you used to carry you throught those first few days of early withdrawal are all still available. Stay calm yet, like a Scout, "Be Prepared!"

Joined: 18 Dec 2008, 23:59

25 Jun 2002, 03:40 #23

Thanks for bringing this one up John...this is one of my favourites, definitely, and one that every newbie should print out to use as needed as time goes by...Good ammuniton, GOOD ammunition!


1 Month 3 Weeks 5 Days Cigarettes not smoked: 1686. Money saved: $210.83.
Last edited by Tatum (Bronze) on 24 Mar 2014, 18:07, edited 1 time in total.

Joined: 18 Dec 2008, 23:58

25 Jun 2002, 05:10 #24

Wow...this is a must read for all us newbies...I can't believe it's been up most of the day with only 2 recommends (one of em mine)....Maybe we could keep it up tomorrow too for those who've missed today??? Really informative!

Dos (Dubiously)
3 Weeks 6 Days 6 Hours 11 Minutes

Joined: 18 Dec 2008, 23:58

11 Jul 2002, 08:22 #25

The real thing that has helped me the most in this quit, as of today my last, is the possitive attitude that Joel´s texts brings up. Thanks to that, I had a great time on my first days. How ever some other days were so hard that I don´t think I will take another puff. Ni un pitillo más, ni una chupada, ni una calada. Is the most incredible prejudice that has ever turned up side down in my life: quitting with nervoussness, bad temper, sadness and other related attitude or reaction problems can be overturned to humor, self empowerment, pride, even joy.


Joined: 19 Dec 2008, 00:02

31 Oct 2002, 03:02 #26

What do you know...never saw this one either. And I think "newbie" Dos (so crazy to see you as a newbie, Dos) is right, "this is a must read for all us newbies". Congratulations newbies (old and young) on making the decision to qiuit smoking. And welcome to FREEDOM. Buckle up, you're in for one heck of a ride!
Free and healing for 1 Month 6 Days 12 Hours 1 Minute 47 Seconds. Cigarettes not smoked: 1095. Money saved: $273.76.

Joined: 07 Jan 2009, 18:56

22 Dec 2005, 04:10 #28

I enjoyed reading this...
Never bum one cigarette... get the whole pack!Better Yet, Don't bum at all, beg for em... You will be amazed how many people will give you a single or even two cigarettes, but not the whole pack!
Make sure of one thing... No matter how long you have not smoked, no matter how badly you want that one paff... you afterall only want just that one- right?)
"This one Cigarette will be the glorious one harming you"!!!
If a Smoker walks by, ask him for the whole pack... open it up, smell the cigarettes, sweet like raisins, with some certain other smell to them. Visualize how many people worked hard to make fresh unlit cigarettes smell so darn good!!!!
I broke the links to my crave generator, only for a short time of two weeks and nearly one day ago, by doing the following:
"Realize that it is your mind, not your body"/ "Realize that Corporations spend Billions over the decades to make us belief we can not stop smoking."
"Time will not generate a Cigarette" Nicotine is out after 72 Hours, it's your subconscious mind telling you he's still here.../ Stress will not generate a Cigarette... Nicotine is out... go for a walk, but don't smoke...
"Teach Yourself" Read, Learn, and most importantly:
Visualize the gray filthy smoke going into your lungs, one Puff will put everything (I mean everything) back to ZERO! Your Fingers will smell, and pretty darn soon you'll be one of the gas station buyers, complaining about 2.45 for a gallon of gas, but forking nearly 6 bucks over for a pack of suicide...
You people might think I'm sick... but I keep telling myself:
This next Cigarette will do Damage. I know, it's never only one cigarette. But one is all... thats a standard commitment... All of a sudden my crave and urge for that stupid Cigarette is gone..... :o)))
Last edited by SmokefreeJason on 24 Mar 2014, 18:09, edited 1 time in total.

Joined: 07 Jan 2009, 19:39

16 Feb 2006, 01:32 #29

Thanks for the encouragement. I needed to hear this because as I start to dwell on the times where I'm having serious cravings, it's better perhaps to dwell on the times where I no longer dwell for a cigarette.

Just right now I could list a couple:
1. After meals
2. In the car
3. During breaks at work
4. At home in between study breaks
5. At school
6. At nightclubs (I now know that I smell REALLY bad when we leave the club)
7. At karaokes
8. When I'm consuming alcohol (it doens't seem to bother me anymore)

Thanks for the reminder =)

I have stopped nicotine for 14 days, 15 hours, 31 minutes and 26 seconds (14 days) I've not smoked 146 death sticks, and saved $62.29. I've saved 12 hours and 12 minutes of my life.

Joined: 18 Dec 2008, 23:57

13 Sep 2006, 18:43 #30

That's one of the reasons I'm always harping on feeding our minds positive thoughts and avoiding defeatist negative thinking like fear and dread associated with quitting (STARTING) or the next crave. It just goes against the grain and only makes the challenge far more difficult than it need be. We are what we think. Tell yourself this is hard and it will be. Tell yourself the healing is glorious and it will be. Fear your craves and they will each be nightmares. Believe that you are more powerful than they are, and you will be. Know with every fiber of your being that there is no force or circumstances on planet earth (including the death or illness of a friend or loved one) that can ever cause you to put slow death to your lips again, and you won't! We are what we think! (from John's Original post)

Joined: 19 Dec 2008, 01:38

14 Sep 2006, 05:05 #31

"We are what we think. Tell yourself this is hard and it will be. Tell yourself the healing is glorious and it will be. Fear your craves and they will each be nightmares. Believe that you are more powerful than they are, and you will be. Know with every fiber of your being that there is no force or circumstances on planet earth (including the death or illness of a friend or loved one) that can ever cause you to put slow death to your lips again, and you won't! We are what we think! "

That has to be one of the most profound statements ever made on the internet. Thank you so much. I cut and pasted that into my quit reasons.


Free from Nicotine for 4 days, 16 hours, 25 minutes.

Joined: 18 Dec 2008, 23:57

04 Feb 2007, 01:45 #32

Using a placebo like a straw or a pen held between your fingers to answer the 'need' of 'habit' in certain situations is, I believe, a dangerous quit threatening 'habit' to develop.

Joel would characterize that action as employing Crutches to Quit Smoking. In my experience I chose to not reinforce those 'habit' needs and decided to live the rest of my life as a 'non-smoker' or' never-smoker' would, knowing full well that I am an Ex-Smoker on one puff probation permanently. Kinda like getting rid of the pacifier or favorite teddy bear or blanket when very young time and adjustment shows us we never needed the comfort of a pacifier when we grow up. The act of picking up and playing with a pen - maybe putting it in your mouth or similarly holding & sucking on a straw - reinforces old behaviors and serves to reinforce the trigger as well. I believe it is leaving the door open for our addicted psyche to come back at us through a chink in our armour of knowledge created by our reacting to & reinforcing a former feeeding cue and reaction. Embrace triggers - yes. Reinforce them - no. You don't need to replace anything cause nothing is missing. The only thing we need to do to quit smoking is to quit smoking. Don't pepetuate any links to your addictive behaviors. It delays moving on to your new life with no need for retention of past behaviors & activities.

JoeJ - Free to be 'just me' 754 days
Last edited by JoeJFree Gold on 24 Mar 2014, 18:11, edited 2 times in total.

Joined: 18 Dec 2008, 23:57

26 Mar 2007, 19:39 #33

Limbic Activation to Cigarette Smoking Cues Independent of Nicotine Withdrawal:
A Perfusion fMRI Study
Neuropsychopharmacology. March 21, 2007 [Epub ahead of print]
Franklin TR, Wang Z, Wang J, Sciortino N, Harper D, Li Y, Ehrman R, Kampman K, O'brien CP, Detre JA, Childress AR. Department of Psychiatry, University of Pennsylvania, Philadelphia, PA, USA.
Exposure to cigarette smoking cues can trigger physiological arousal and desire to smoke. The brain substrates of smoking cue-induced craving (CIC) are beginning to be elucidated; however, it has been difficult to study this state independent of the potential contributions of pharmacological withdrawal from nicotine. Pharmacological withdrawal itself may have substantial effects on brain activation to cues, either by obscuring or enhancing it, and as CIC is not reduced by nicotine replacement strategies, its neuro-anatomical substrates may differ. Thus, characterizing CIC is critical for developing effective interventions.
This study used arterial spin-labeled (ASL) perfusion fMRI, and newly developed and highly appetitive, explicit smoking stimuli, to examine neural activity to cigarette CIC in an original experimental design that strongly minimizes contributions from pharmacological withdrawal. Twenty-one smokers (12 females) completed smoking and nonsmoking cue fMRI sessions. Craving self-reports were collected before and after each session. SPM2 software was employed to analyze data.
Blood flow (perfusion) in a priori-selected regions was greater during exposure to smoking stimuli compared to nonsmoking stimuli (p<0.01; corrected) in ventral striatum, amygdala, orbitofrontal cortex, hippocampus, medial thalamus, and left insula. Perfusion positively correlated with intensity of cigarette CIC in both the dorsolateral prefrontal cortex (r(2)=0.54) and posterior cingulate (r(2)=0.53).
This pattern of activation that includes the ventral striatum, a critical reward substrate, and the interconnected amygdala, cingulate and OFC, is consistent with decades of animal research on the neural correlates of conditioned drug reward.

PMID: 17375140 [PubMed - as supplied by publisher]
Online link to this study abstract
Last edited by John (Gold) on 13 Apr 2009, 12:50, edited 1 time in total.

Joined: 17 Aug 2010, 16:35

28 Aug 2010, 16:21 #34

This was very useful for me since I've started tuning into the danger of preconceptions and false expectations about withdrawal. While I want to be aware of the facts and be as informed as I can be, I also want to remember that all our quits are singular, at least in certain ways. If I expect six repetitions of a particular crave, maybe that's just what I'll get. If I expect withdrawal to proceed in specific, well-timed steps, maybe my quit will adjust to that too. The diet that I'm following...the water that I'm mindset and my exercise...these and maybe other factors may come into play. So I'll try a little harder to study up and be prepared while staying fully tuned to precisely what I'm feeling--and not what I fear I should feel.
Last edited by Johnnie on 24 Mar 2014, 18:13, edited 1 time in total.
Gratefully Gold

I escaped from the prison of smoking on August 14, 2010.  
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