Freedom's Best Crave Coping Tips !

Subconscious use cue extinguishment
terri96019 ( SILVER )
terri96019 ( SILVER )

February 19th, 2001, 11:09 pm #11

The long,long,long hot bath was what help me the best.I would lay in there until I could feel myself relax.Also keeping busy everytime you get a crave.Keep moving around doing things.Terri
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John (Gold)
John (Gold)

February 25th, 2001, 12:34 am #12



Replacing Crutches

Be careful that your crave coping tool is something
you can do all the time without creating additional
problems.  The last thing any of us need is to develop
a crutch that creates new problems in our lives.
Be sure to read Joel's above article about crutches.

Last edited by John (Gold) on February 18th, 2014, 2:33 pm, edited 2 times in total.
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improud (golder)
improud (golder)

February 27th, 2001, 4:26 am #13

My craving buster is NEVER TAKE ANOTHER PUFF and I DON"T DO THAT ANYMORE besides being on this site every minute that I can.
Last edited by improud (golder) on March 16th, 2009, 8:30 pm, edited 1 time in total.
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maid n oz (Gold)
maid n oz (Gold)

March 9th, 2001, 10:08 pm #14


A great tip for beating those cravings is having a few 'really graphic' photos at hand or quick reference on your computer of a cancerous lung, mouth and throat. Cancers caused by cigarette smoking. And/or maybe someone with a form of Circulatory Disease. That's really attractive. While you're at it, if you can find actual tape of a patient with emphysema, especially, a young patient with emphysema, I guarantee it will kill the strongest craving. These people are dying slowly and in absolute agony. Works for me.

Kelli
Last edited by maid n oz (Gold) on March 16th, 2009, 8:39 pm, edited 1 time in total.
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maid n oz (Gold)
maid n oz (Gold)

March 9th, 2001, 10:17 pm #15

I've got another good one.
If you have a dirty ashtray handy whether it be in your car or home, put your nose in it and breathe it in. It's disgusting but it actually works.
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John (Gold)
John (Gold)

March 16th, 2001, 8:23 pm #16

Embracing Craves
All my life I was conditioned to either stand and fight or turn and run when faced with challenge. If you're a newbie, then chances are there is another habit trigger waiting around the corner that will soon generate a short yet powerful anxiety attack that we call a crave. The habit trigger could be an emotion, time, event or place where, or during which, you used to **** warm nicotine laden air into crying lungs in order to replenish your blood's rapidly falling nicotine level.
The good news is that most habit triggers are reconditioned and discarded by our subconscious mind with just a single encounter. The good news is that the triggered crave will only last a few minutes. The good news is that the anxiety power of our crave generator is fizzling fast, and with each encountered crave there is one less trigger to recondition. The good news is that the reward of total and complete comfort is just down the road. The bad news is that if you're a newbie then there is probably another crave just around the corner. But is it bad?
So what approach do you use? Do you duck or run when you sense one coming or do you turn and fight? Is your game plan working to your satisfaction? Our objective here is simple - NEVER TAKE ANOTHER PUFF, but our natural instincts on how best to achieve our objective may not be the easiest path to travel. Can we hide from our craves or will they find us anyway? Can we runaway from them or will they catch us? It's the same with going toe to toe in battle, isn't it? Can we beat-up our craves and make them surrender or cry "uncle"? Can we scare them away? I think not. Encountering all of our triggers and craves is a very necessary part of recovering and normalizing every aspect of our daily lives. It's true healing!
Tobacco's deadly cargo is clearly a killer but what about our craves? Can a crave that lasts a couple of minutes kill you? Will it cut you, make you bleed, or send you to the emergency room? Can it physically harm you? If not, then why do you fear it so? How much of the anxiety associated with your quit is self induced? Why are you agonizing over the anticipated arrival of your next crave? When it finally arrives will you immediately begin feeding your mind additional anxieties that only fuel the fire?

The anxiety of a crave for nicotine is very real and it's ok to reach out and feel it but most of you have never done so. Not once! Instead, what you feel is a tremendously inflated experience driven by fear, fueled by anticipation, and tense due to a history of prior relapse. Just once, stop running, drop your guard, take slow deep deliberate breaths and then reach out to TOUCH your crave. It won't injure you! It's ok to be afraid but be brave for just one moment! Wrap your arms around your crave. Clear your mind for just one moment so that you can feel the true anxiety of your healing. Make sure that you feel your tummy rising as you take slow deep deliberate breaths into the bottom of both lungs. Clear your mind of all chatter, worries, fears and thoughts so that you can sense and appreciate exactly what this crave is like.

Touch it, hug it, feel it, sense it! You won't make the anxiety one bit more intense than it otherwise would have been. You're witnessing part of the most beautiful healing that your body and life may ever experience. Yes, there is anxiety there but for the very first time it's not being fed and fueled by you. Feel it's strength slowing begin decaying. Take pride in your healing. It can't hurt you, only you can do that! Enjoy your recovery don't fear it! Embrace your craves! Enjoy your journey home! There is a very special person waiting at the other end!
Last edited by John (Gold) on March 16th, 2009, 8:33 pm, edited 1 time in total.
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quit4good
quit4good

March 16th, 2001, 9:47 pm #17

Wowsers Zep! Thanks for this post...today of all days. For some reason the past few days have been full of anxiety and stress which have triggered a few urges.

Hugs,
Amy
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John (Gold)
John (Gold)

March 27th, 2001, 3:56 am #18

Review Your List of Reason's for Quitting !
Keep them in your purse or wallet!
Last edited by John (Gold) on March 16th, 2009, 8:35 pm, edited 1 time in total.
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Triin (GOLD)
Triin (GOLD)

March 27th, 2001, 6:19 am #19

I lived through some of my worst cravings by living on the Freedom site (for several several hours), and searching all the information I could get about smoking.

Taking walks helped, too. Breathing fresh air.

Horseriding made me forget about smoking even during the **** week.

When I wasn't hungry, the craves were not so bad.

I tried "not to care" about craves. I was trying not to dive deep into fantasizing about cigarettes. Instead of fantasizing how good one could be I said to myself "I don't care". Later on I could change it to "I don't want". I'm not sure I'm expressing it understandably...

Triin
I have been Quit for: 1M 5D 6m 32s. I have NOT smoked 720, for a savings of $49.51. Life Saved: 2D 12h.

P.S. Suzanne T, I would love to join your party of meditation tapes but I doubt I could find them from Estonia. So you are still on your own...
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Gaby
Gaby

March 27th, 2001, 9:10 am #20

I just buried myself in my job during the day and kept busy until bed time in the evenings. I also drank alot of water, ate mints, chewed gum and most of all I made myself a daily promise. "Today I will not take a puff" This has worked daily for a period 2M 3W 4D 19h 11m 58s. I have NOT smoked 1695, for a savings of $288.32. Life Saved: 5D 21h 15m. This is an awsome experience and I am so proud of myself.
Last edited by Gaby on March 16th, 2009, 8:36 pm, edited 1 time in total.
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Feezy (Gold)
Feezy (Gold)

April 22nd, 2001, 7:35 pm #21

The most practical thing for me at first was to drink lots of water whenever a craving struck. I used to almost chain-smoke while sitting at the pc, so drinking water helped a lot when I was glued to this site in the first couple of weeks!

Now I'm starting to exercise again, and that feels so good that just thinking about it makes me more determined to never take another puff. Running up the stairs is also a good one - to remind me that I couldn't do that without being severely out of breath when smoking.

Fee - 1 month, 1 week, 1 day
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Dida (Gold)
Dida (Gold)

April 22nd, 2001, 9:59 pm #22

Best tips:
1. Go for a brisk walk and imagine the oxygen cleaning out all the **** that you put in....sort of like a vacuum cleaner.
2. Clean your teeth with a flavoured toothpick.
3. Go to the zoo and watch the animals - they sure as heck don't need to smoke.
4. meditate with a mantra: I will not smoke today....over and over till you calm down.
Diana
3 weeks, 2 days, 14 hours, 41 minutes
236 cigarettes not smoked!!!
19 hours, 40 minutes of life SAVED and put to better use
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Sarita
Sarita

April 26th, 2001, 2:43 am #23

I really liked what Zep had to say, so I'm bringing this back up to the top for the newer folks especailly. Please post what is working for YOU.

Sarita @ 2 months, 2 Weeks & 6 Days
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mals
mals

April 26th, 2001, 4:48 am #24

Memories (horrible ones) of my 72 hour withdrawal period keeps me from ever taking another puff. Don't get me wrong - I do think about them once in a while - like it's weird to not go home, reach for the phone and light up - but I can't .....just can't go through those hellish 3 days ever again and that keeps me clean!
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Heike (silver)
Heike (silver)

May 12th, 2001, 11:02 am #25

I've been very lucky with my cravings, but the couple of really bad times, I posted to the board immediately, had a good whinge, a good cry, felt sorry for myself, read the replies, another good cry and the world was a much better place!
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Sarita (Bronze)
Sarita (Bronze)

May 17th, 2001, 1:16 pm #26

For the folks posting that they are having a rough time with craves I wanted to take this back to the top. Zep wrote something on this thread, that really helped me immensly. Sorry but i don't have cut and paste capabilities here. If the craves are driving you up the wall check it out. One thing I know without a doubt is that all craves eventually end if we NEVER TAKE ANOTHER PUFF!

Julia @ 3 Months, 1 Week & 5 Days
Last edited by Sarita (Bronze) on March 16th, 2009, 8:42 pm, edited 1 time in total.
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wannalife (gold)
wannalife (gold)

January 11th, 2002, 11:56 am #27

Toast:

Thanks for the suggestion to read (and read some more)! These were great .... and they helped me get to GREEN! Gee ... I must be excited ... I keep telling everyone.

Thankful to be here and vow to get through this day without taking a puff.

wannalife is proud to say .... free and clean and nicotineless for 1M 2D 1m 20 s; 660 cigs. not smoked ... $132.00 saved Time to go shopping!
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Joel
Joel

January 13th, 2002, 12:30 am #28

From: OBob (Original Message) Sent: 1/12/2002 12:02 AM
I'm discovering that one of the joys of leaving smoking behind is that we find that

1) Smoking was never really a source of relaxation, but actually only a prop to keep us from having to face withdrawal.

2) There are a few hundred different healthy ways to relax that many of us ignored during the years we smoked. Some are 3 minute relaxation fixes and others are full-day fixes. What they have in common is that they promote REAL relaxation; not postponement of withdrawal.

Here are some rewarding alternatives that I've discovered:
  • hot, steamy shower/bath
  • similarly, hot tub, sauna, steam room
  • a walk around the block
  • standing in my back yard watching the birds or the clouds
  • walking on the beach -- I can smell seaweed again
  • backrubs (if you've got an obliging partner, give it a go)
  • lifting weights
I'd be curious what other ways y'all are discovering now that you're not administering nicotine any more....

 
Last edited by Joel on February 18th, 2014, 1:45 pm, edited 2 times in total.
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Joel
Joel

January 13th, 2002, 12:33 am #29

Quit Smoking Tip Sheet[/size]

  1. Quit cold turkey. In the long run it's the easiest and most effective technique of smoking cessation.[/size]
  2. Do not carry cigarettes.[/size]
  3. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not smoking from the time you wake up until you go to sleep.[/size]
  4. Work on developing the attitude that you are doing yourself a favor by not smoking. Do not dwell on the idea that you are depriving yourself of a cigarette. You are ridding yourself full fledged smoking because you care enough about yourself to want to.[/size]
  5. Be proud that you are not smoking.[/size]
  6. Be aware that many routine situations will trigger the urge for a cigarette. Situations which will trigger a response include: drinking coffee, alcohol, sitting in a bar, social events with smoking friends, card games, the end of meals. Try to maintain your normal routine while quitting. If any event seems to tough, leave it and go back to it later. Do not feel you must give up any activity forever. Everything you did as a smoker, you will learn to do at least as well, and maybe better, as an ex-smoker.[/size]
  7. Make a list of all the reasons you want to quit smoking. Keep this list with you, preferably where you used to carry your cigarettes. When you find yourself reaching for a cigarette, take out your list and read it.[/size]
  8. Drink plenty of fruit juice the first three days. It will help flush nicotine out of your system.[/size]
  9. To help avoid weight gain, eat vegetables and fruit instead of candies and pastries. Celery and carrots can be used safely as short-term substitutes for cigarettes.[/size]
  10. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise program which is safe for you.[/size]
  11. If you encounter a crisis, (e.g. a flat tire, flood, blizzard, family illness) while quitting, remember, smoking is no solution. Smoking will just complicate the original situation while creating another crisis, a relapse into the nicotine addiction.[/size]
  12. Consider yourself a "smoke-a-holic." One puff and you can become hooked again. No matter how long you have been off, don't think you can safely take a puff![/size]
  13. Don't debate with yourself how much you want a cigarette. Ask yourself how do you feel about going back to your old level of consumption. Smoking is an all or nothing proposition.[/size]
  14. Save the money you usually spend on cigarettes and buy yourself something you really want after a week or a month. Save for a year and you can treat yourself to a vacation.[/size]
  15. Practice deep breathing exercises when you have a craving.[/size]
  16. Go places where you normally can't smoke, such as movies, libraries and no smoking sections of restaurants.[/size]
  17. Tell people around you that you have quit smoking.[/size]
  18. Remember that there are only two good reasons to take a puff once you quit. You decide you want to go back to your old level of consumption until smoking cripples and then kills you, or, you decide you really enjoy withdrawal and you want to make it last forever. As long as neither of these options appeal to you-never take another puff![/size]
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John (Gold)
John (Gold)

January 22nd, 2002, 12:14 pm #30

Lots of wonderful stress breakers and aids here Jay Girl!
Also slow deep deep breathing while you clear your mind of all needless chatter and relax as you focus your concentration on your favorite color, object or person. Just a simple break from everything the underlying current of anxiety that many feel during early withdrawal. Cold water too !!!! You're doing great!
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Jerm (Gold)
Jerm (Gold)

January 22nd, 2002, 1:47 pm #31

If all else fails, I just hold on until it's time to go to bed. Once in bed and sleeping I don't have anything to worry about because that is 8 hours of not smoking in the bag, no problem!!! Didn't even have to try to not smoke for that 8 hours.

Good Times
Jerm
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Jay Girl
Jay Girl

January 23rd, 2002, 10:06 pm #32

Thank you for the tip John. I feel so good! Today is day 7. I have never had such resolve about anything in my life. I believe the reason is, I feel I am saving my life --- Literally. I am really looking so forward to the day that cigs do not pop into my head every 30 minutes. But the crave only last a minute. I have been taking deep breaths and blowing the hair out my mouth. This seems to always work. Hang in there everyone, and never take another puff. Have a great smoke free day.

Jay Girl
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OBob Gold
OBob Gold

January 24th, 2002, 2:24 pm #33

Aha! I wondered what ever happened to my little list of relaxation / crave coping techniques. Knew it must have gotten moved, but never knew where to until now. ANYhoo, I'll add the following:

Sometimes a crave can become worse when I let it frighten me. If I turn away from it, and fear it's power. Because, at the end of the day, I think when you do this, you give power to the crave. A crave often ISN'T really that powerful, if you have the courage to stare it down.

Acknowledge it. Set it down in front of you. Ask yourself, what is this really? Do I really CRAVE a cigarette? Or is this just anxiety, and I remember how anxiety used to cause my nicotine level to drop, and how feeding my body more nicotine used to offset the withdrawals? How long is this lasting? Heck, count the seconds. 1...2....3....4...28...29.....am I still feeling like I was 30 seconds ago? Is it better? Worse? If I simply denied it, would it still be here in 5 minutes? How strong is it? If I rate this feeling, at this second, how does it compare with the one I had yesterday at 2pm on a 1-10 scale? How many 10s have I had over the past 24 hours. What other answers can I come up with to deal with this anxiety attack, if that's what it is?

What I tend to discover is that it's not as bad as my junky wants to pretend it is. It doesn't last as long as my junky wants to pretend it's going to. And, when I really think about it, I DON'T WANT TO SMOKE; but my junky remembers that that alleviated a different kind of anxiety before, and hasn't learned that anxiety comes from all different types of places (not just nicotine withdrawal), and that there are other ways to deal with this anxiety.

Nicotine's effect on withdrawal is like the effect you have when you put a large log on a campfire. When you first put the log on, the fire dims, and smolders. But a few minutes later, it's raging again. Logs don't put out fires -- they feed them -- ditto nicotine and withdrawal.

Okay, enough of this. I can see I'm starting to go off on tangents again....
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GrumpyOMrsS (Gold)
GrumpyOMrsS (Gold)

February 21st, 2002, 12:02 pm #34

for our newbies......read earlier where someone suggested toothpicks. Toothpicks are the leading cause of choking. careful!!
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Roger (Gold)
Roger (Gold)

March 13th, 2002, 5:31 am #35

As I have stated in a couple of my posts my quit this time has been very easy for me. I did have some cravings but not the ones I had anticipated prior in my mind. None the less I did have cravings but not as many or not as intense as most experience. A few come to my mind, mostly within the first week or so that were intense enough for me to remember.

Getting to the point, (something I haven't mastered my whole life) I would use my mind to create an atmosphere that was pleasant for me, where I never smoked. In my mind I would re-live that experience from the start to however long my crave went. My favorite pastime is Fly Fishing for Steelhead. These fish can exceed 20-30 pounds. They are nothing but rainbow trout that migrate to the ocean after a couple years in the rivers and spend 2 or 3 years in the ocean and come back to the rivers to spawn. Since I know exactly how these fish take a fly, I would imagine my line shooting out in the current, mending the line once and steering my line through the drift. Towards the end of the drift as the fly starts to slow and just kind of hang there I feel the tug of a fish taking the fly. This can be as gentle as could be or very aggressive. My line would tighten and this large fish would drift to the surface, not sure what was happening to it. As it realized it was not free anymore it would begin its struggle to set itself free. There is nothing in the world that compares to the fight of one of these fish. I would feel every run, visualize every jump and splash. To land one of these fish usually takes between 15 and 30 minutes or so. I visualized landing this creature and slipping the hook from its mouth. I would admire its beauty and let it slip from my hand back into the depths of the river where it emerged from.

This type of mental relaxation worked for me every time. Possibly it may help someone the same as me. Let me know sometime.

Roger

Loving my quit more and more each passing day.

I have chosen not to smoke for
2 Months 1 Week 5 Days 13 Hours 29 Minutes 57 Seconds.
Cigarettes not smoked: 2862. Money saved: $466.59.
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