Subconscious use cue extinguishment
I usually drop down and do some push ups, that or dips, or I run or something.
Exercising my way through a crave is also helping to keep my weight in check during the first couple weeks of my quit.
These are great ideas. Thanks for sharing. My fave. Now that my smeller works better the air seems to smell stale( maybe old cig smoke?) so I spray something. I like the " Pure Citrus" orange freshner best but in a pinch or for a change I'll spritz on some fresh perfume.
2M 3W without nicotine... thanks to you all & Freedom
I stay busy! I haven't stopped for much more than sleep and food for two weks. I'm getting so much stuff done it's great! After that I just remember there is no such thing as one puff. That does it for me.
I have been quit for a little more than 13 days. I have saved $34.68 by not smoking 277 cigarettes (that's allot a smoke!). I have saved 23 hours and 5 minutes of my life. I WILL N.T.A.P. THERE CAN NEVER BE ONLY ONE!
Okay, I have one. Next time you have a crave, find someplace where you can observe smokers (perhaps preferably from a distance). One woman in particular has been almost a blessing for me (and that is very selfish, but . . .). She goes outside to smoke as all smokers do and as she inhales she coughs and hacks that nasty wet mucousy cough. Then she takes another drag. I don't know--maybe this isn't a good coping technique, but it puts me right off!
Yesterday I had the first real serious consideration to use tobacco that I have had since the first week of my quit.Sure there have been fleeting thoughts and urges but nothing like this on. I thought; "I will just get a can and have one chew" this time I was seriously considering it.
So.....I used Joel's wisdom and asked myself "Do you really want all the additional doses that goes with that first dose of nicotine?" and "The odds are stacked against you, in that you may never have another quit in you!" and the final weapon was "Is it worth it?"
That would be my tip, since it worked for me.
Kevin, NicFree & Luv'n It for 103 days. I quit chewing tobacco on 6/17/04, have not spent $516.70 on copenhagen.
I just made it through week one myself but I hope this advice helps an even fresher newbie.
I read that thing on theWhyQuit site about how nicotine releases stored sugars and fat to your brain within seconds. (it's almost like slamming fat and sugar into your veins....mmmmmrrrgh - slurp - yum.
A big part a the first few days of withdrawal is due to low blood sugar. That factiod saved me from smoking for the first 72 hours. I kept drinking juice and eating fruit in SMALL AMOUNTS almost as often as I would've smoked (once an hour at least) and saying to myself, "You can wait 20 minutes until this sugar kicks in just like every other normal person does. You are so
used to instant gratification...anyone can wait 20 minutes." This was the easiest
first week EVER. I've managed maybe 2-3 times in my life to make it a week or more but I remember it being HORRIBLE. Couldn't think/sleep/concentrate/feelSANE. AWFUL! This time was 80% better! Keep hydrated and eat healthy snacks like apples 'n stuff, it will make the first 3 days tolerable
Also: Look at all these people on Freedom who have made it! Doesn't it just blow your mind?
Last edited by K8ster591 on March 16th, 2009, 10:02 pm, edited 1 time in total.
When I get a crave, I keep saying to myself, remember, I don't smoke anymore. This works for me most of the time. I have also cut drinking straws and chewed on them or pretended I was smoking while driving in the car during the first few days. A friend who quit with me was having a bad day today. I made her a copy of the Stop Smoking Recovery Timetable with photos included at the end. This seemed to help her after we cried for awhile. Thanks again for all the info. You can do it! Barb
I step out on the front porch and take af ew deep breaths of fresh air, or I busy myself making a cup of chamomile tea...by the time I have the cup of tea ready, the craving is gone.
Today is my 12th day off . My Crave Coping Tips are :
1) Changing the phrase: "I must not smoke" into "I don't want to smoke.
3) Drinking a glass full of water in slow sips
4) Taking a bubble bath with candles lit and listening to an audio book or nice music, wearing a face mask and a hair mask - good treatment :o)
5) going shopping ;o)
Stay Nicotine free and do not give up on yourselves: you are worth it!
I am "cleaner" than I ever have been in my life! Sometimes, when I am in the shower, I run the hot water tank empty! But, when I am at work or otherwise cannot take a shower, I have found something nice and low fat: Chocolate mint candy canes! They are also helping ease the withdrawal from "what to do with my hands." Yesterday, I even took my candy cane outside to the designated smoking area in the parking lot to wish my former smoking friends a Merry Christmas (on vacation now until next week.) I had to stand a good distance away from then though, as the smell was unbearable!
1 week 3 days 13 hours 40 minutes!
Read through all the replies to this thread to take advantage of the experiences of so many who've gone before!
I recommend dancing and singing with the music up LOUD. It gets you through the crave and uses your healing body to actively celebrate at the same time!
I'd have to say during my first 2 weeks, I was soooooo clean from showering/bathing perpetually.
Last edited by Just Gie Gold on February 18th, 2014, 2:16 pm, edited 1 time in total.
Nothing beats a good, old fashioned walk. Raining? Who cares? Dark? Who cares? Little kids at home? Put em in the stroller and have at it. My $0.02.
Steve 7 months, 24 days.
Last edited by ZZRSteve GOLD on March 16th, 2009, 10:03 pm, edited 1 time in total.
I saw where a newer member wrote that she picked up on the idea of using cinnamon sticks to help her quit smoking and got the idea from a suggestion on our board. I only found a few strings that ever mentioned cinnamon sticks, and all of them that I could find except this one had the link to Crutches to Quit Smoking
attached to them. While some people may have made comments of what they did in this string, no one should feel that all suggestions by individuals should automatically be construed as good ideas. Any item of practice can become of crutch. Below is the full text to the string Crutches to Quit Smoking
that discusses the implication of crutch replacement. Other strings addressing this issue are
|"Do whatever it takes to quit smoking" and Conventional quitting wisdom. |
Crutches to Quit Smoking
"Boy did I ever drink my brains out, today," a clinic participant enthusiastically proclaimed, "But I did not smoke!" She was so proud of her accomplishment. Two whole days without smoking a single cigarette. To her, being bombed out of her mind was a safe alternative to the deadly effects of cigarettes.
Just 24 hours earlier I had made a special point of mentioning the dangers of replacing one addiction with another. In quitting smoking one should not start using any other crutches which might be dangerous or addictive. But this was not of concern to her. She said, "I already have a drinking problem, so what more could go wrong with getting drunk to quit smoking." Twenty minutes into the program, she stood up, passed out and had to be carried out.
Quitting by crutch replacement carries varying degrees of risks. Turning to any other addictive substance, even legal or prescribed drugs, carries the risk of a new addiction. In many of these cases the end result will be a more significant problem than just the original smoking. The new addiction can cause the person's life to end in shambles, and when it comes time to deal with the new dependance he or she will often relapse to cigarettes.
Turning to food, especially high calorie sweet foods, will usually result in a psychological need with a subsequent weight gain. The risk of weight gain is insignificant in comparison to the dangers associated with cigarettes. The ex-smoker would have to gain over 100 pounds to create the equivalent health hazard of cigarette smoking. But weight gain often results in a state of panic and frustration which can lead the ex-smoker to conclude that he or she would rather be a skinny smoker than an obese ex-smoker. The fallacy which causes the ex-smoker to reach this conclusion is that only two options exist for him or her - smoke or eat more. In fact, other choices exist. One is not smoking and eating in a manner similar to when he or she was a smoker. Another is increasing activity levels to compensate for the added caloric intake when eating extra amounts.
Some people turn to a healthy alternative as a crutch, like jogging or swimming. These activities carry low risk and, in fact, often result in physical benefits. But if they are being done as a direct crutch in maintaining abstinence, they pose one major threat. As with drugs, alcohol, or food, when the day comes that one must stop the activity, the seemingly successful ex-smoker will often relapse. Sometimes a minor ankle sprain will temporarily end a jogger's running, or an ear infection will interfere with swimming. What should be a temporary minor inconvenience ends in a tragic result - relapse to cigarettes. Again, the ex-smoker believes that only one of two states exist for him or her - either smoking or mandatory exercise. But, in actuality, a third choice exists, not smoking and doing nothing. This is not to say an ex-smoker should not take up physical activities after quitting. But exercise should be done for the enjoyment and for the true benefits derived from it. The ex-smoker should do it because he or she wants to, not because he or she has to.
If you are going to develop a crutch, make sure it is one which you can maintain for the rest of your life without any interruption. One that carries no risks and can be done anywhere, anytime. About the only crutch which comes close to meeting these criteria is breathing. The day you have to stop breathing, smoking will be of little concern. But until that day, to stay free from cigarettes all you need to do is - NEVER TAKE ANOTHER PUFF!
Last edited by Joel on April 14th, 2009, 12:19 pm, edited 1 time in total.
The best thing for me is to come to this site and read - calms me right down!
Libby - 7 weeks, 3 days quit
I have been reading articles from this site and deep breathing as well. i am mostly just trying to keep my hands busy and i have been crocheting and teaching myself to sew plus i brush my teeth a lot... You don't want a cigarette after brushing your teeth!!!
I have been quit for 6 Days, 21 hours, 55 minutes and 26 seconds (6 days). I have saved $16.59 by not smoking 82 cigarettes. I have saved 6 hours and 50 minutes of my life. My Quit Date: 1/1/2006 12:00 AM
As you begin to dose off tonight you'll greet a moment in time when the conscious and subconscious minds come closest. I encourage you to
use this window of opportunity, just before falling to sleep, to calm any remaning deep inner anxiety producing fears and to feed your mind the most positive image you can of a reclaimed life that is beginning to notice and relish the ease and beauty of freedom from nicotine.
Use the moment to have your own little parade, to take pride that you remained free and healing today! Allow yourself full acceptance of the fact that to remain free and healing will always be as simple as ... no nicotine, Never Take Another Puff!
John (Gold x6)
Last edited by John (Gold) on March 16th, 2009, 10:08 pm, edited 1 time in total.
Don't Let Any Tip Become a Crutch
A crutch is any form of dependency recovery reliance that
becomes so great that if removed could result in relapse.
Last edited by John (Gold) on February 18th, 2014, 2:20 pm, edited 3 times in total.
It's been about 15 years since I quit smoking cold turkey. Have to say It was the most difficult thing I've done in my life. Think it helps to have, or develop, a stubborn streak about the situation--when cravings struck, I reminded myself the tobacco companies were literally banking on the addiction's hold.
No "tricks", other than putting a few butts and some water into a baby food jar. (Cutting back hadn't worked--found myself rooting through my garbage for old cigarettes.) Wore clothing with pockets so I could carry it everywhere. Can't tell you how many times a day I needed to look at it!
One last thing--I would never have succeeded if I'd thought of quitting in terms of weeks or months. I could only handle the withdrawal hour by hour.
Good luck to everyone.
Last edited by John (Gold) on March 16th, 2009, 10:10 pm, edited 1 time in total.
sandy -a nicotine addict who hasn't smoked or used nicotine for Twenty Three Days, 19 Hours and 40 Minutes, while extending my life expectancy 1 Day and 5 Hours, by avoiding the use of 357 nicotine delivery devices that would have cost me $53.65.
I have been using a rubber band around my left wrist. When the "thought" comes to me or I get that empty, restless feeling that I'm missing something, I snap the rubber band to get my attention back on the fact that I am a nonsmoker. I picture a black and diseased lung that I saw on the internet and then picture my lungs getting healthier and remind myself that if I EVER take another puff, I'm right back where I started!!
NTAP and don't fool with nicotine!!!
Here are the ones that worked for me. Remember, everyone is different!
- Read Read Read. For me, reading this site was like being in the shower. As long as I was reading, the urge to smoke - if it came at all - was short lived!
- The deep breathing for sure - for me this was almost instinct. I did so much of it my first week I think I made myself dizzy
- Something I wish I had done better is plan for the blood sugar. I wish I was better prepared with small meals and juice. I had a tough time with that one - I used to go to lunch without food as a smoker, but at first in my quit I would get shakey at about 9 or 10 am and eat anything/everything in sight. As soon as I preped, I was fine.
- Walk around for just 10 seconds. I'd literally just walk around my house outside with an urge. At work, I'd just walk around the halls like I was going somewhere important - up one stairwell, down the other. Urge gone!
- The insomnia was crazy too. The best thing that worked for me was relaxation sounds/music CD on my nightstand. I pushed the "15 minute play" each time I woke up.
- Print out the thread or info from whyquit that had the MOST impact on you (the one thing that hits you right in the gut when you read it). Keep it on you at all times - read it when your computer is not available.
- Teeny-tiny victories. At first, it may be each hour, then it will become the most often trigger, then old sneaky triggers.
- Create a mantra for yourself. I had a few that I would just say or think over and over again - especially when I got really mad. My biggest was NTAP. also included :"No one or nothing will make me smoke", "it's already a done deal, I don't smoke", "go away because it won't work", "nothing will change if I smoke".
Hope this helps someone!
Nancy NTAP One month, two days, 2 hours, 35 minutes and 53 seconds. 752 cigarettes not smoked, saving $182.15. Life saved: 2 days, 14 hours, 40 minutes.
Last edited by nancy999 on February 18th, 2014, 2:24 pm, edited 2 times in total.
Oranges - and lots of them:) I also found brushing my teeth after every meal was really helpful as those times were difficult for me initially. That minty taste is way better than the stinky dry throat and mouth we had as smokers!
When things got tough, I would repeat a few mantras over and over and over in my head until the crave passed, such as:
If I have a problem and choose to smoke - then I've got two problems.
I choose not to smoke because I want to be strong, fit and healthy.
Hope this helps!
Nikki - Free now for 108 days, happy, guilt free, proud and healing a little every single day:)
I have read in a lot of posts, people asking what to do while driving as this seems to be a place we all liked to light up. In a world where smoking is so unacceptable, this for me was a safe haven for feeding my addiction. Now in my car, I have all my favorite CD's and when I am having a craving, I crank up one of my favorite songs and sing along. It takes my mind off smoking and also makes me feel happy and free.
35 days quit
I never avoided my craves by thinking about something else or doing something else. I confronted the crave. I would think about the nasty biological addiction I had and I would remind myself that this chemically induced nicotine crave would go away in 3 minutes. It wasn't ME who wanted to smoke, I wanted to quit.
And I could survive 3 minutes! If I could handle talking to my mother for 20 minutes, then I could handle--wait a minute, the craving is gone! The cravings I had only lasted about 30 to 50 seconds (and sometines less) with this strategy and I have not had one in over a year. I think? Sorry, I can't remember.
It's so nice to be a non-smoker
I'm so happy for everyone here!
Free for 1 year and 11+ months