About Smoking Cessation Forum

Hosted by Terry (abquitsmking)

Formerly known as the About.com Smoking Cessation support forum, this community is open to all who are recovering from nicotine addiction.

  • 5221
  • 277374
  • 31


HELP! PLEASE! Stuck on 1 a day.    Introductions/Newcomers Nook

Started 3/29/21 by Darjeeling50; 847 views.

From: Darjeeling50


Hello everyone,

I'm a newbie here in desperate need of help. I've stopped smoking on the 1st of January 2021. I did very well the 1st week then relapsed for a week then stopped again for a few days. I then smoked 1 a day, stopped again for a few days... I can go for a few days without smoking but then, if I don't have cigarettes at home near me, I go into a massive panic mode that can last for days.

I wear 3.5mg nicotine patch and use an e-cigarette with 3mg nicotine from time to time when I stress too much.

I don't want to smoke that 1 a day.rage

I walk 1 to 2 hours per day, do 45mn of yoga daily. I also use self-hypnosis, have changed my diet, do affirmations, ask God for his help yet I feel more depressed as time goes by. I'm also very fatigued and experience brain fog and hypersomnia. 

So if anyone has any advice to help me pulverise that 1 cig a day, I'm all ears. 

I've smoked for 30 years between 6 & 10 roll ups per day.

Hope to hear from someone soon.

With love.



From: Anne2020


You have to decide for yourself that you quit.  I suggest quitting nicotine altogether.  Cold Turkey! That's it - just stop.  You are running yourself in circles to ensure you keep getting nicotine one way or the other.  You have to quit all of it.  JUST DO IT.   


From: Nope62



                 I also quit one January 1st. I had many unsuccessful quits before that.

  Find something to do when you have a craving! There are many things you can do to take your mind off the craving until it passes. Make a list of the reasons you quit in the first place. Keep it handy, and read it over and over when craving.

The depression is normal early in your quit! You may not realize it, but your brain is telling you that you have lost your best friend ( so to speak). Your brain wants it's nicotine fix and will do anything it can to get it.

I've never heard of a 3.5 MG patch. That is not going to be of any help! The smallest I've ever seen was a 7 MG patch. Please explain what a 3MG E-Cig is? That is also a very small dosage from what I've read. Is 3 MG the amount of nicotine in the juice? 

If you are smoking one cigarette per day, you are doing nothing but torturing yourself. Going through withdraw after withdraw!

You Can do this! You are causing your own stress and panic attacks by not having a good quit plan!

Please write back and lets talk about it!

Be Strong! 

In reply toRe: msg 3

From: Darjeeling50


Thank you for your help. I divide in half a 7mg patch as the whole patch makes me nauseous. The liquid/juice in the e-cig contains 3mg of nicotine. 

I understand your comment about torturing myself and constantly creating withdrawal symptoms and I agree. I do have a list of reasons but I forget to get to it when a craving hits. Anne2020 suggests quitting cold turkey which I've tried before but relapsed every time.

I live alone and I'm not a social/family oriented person. You're also right about considering the cigarette my friend. But I came to realise it's a narcissistic friend. Even though, I'm weak when tired and depressed and oftentimes tearful. I have had enough feeling like a failure and truly wish to succeed.

I am interested in a better quitting smoking plan as mine is flawed. I am open to suggestions.

Thank you and to Anne2020 for reaching out, I feel less alone.


From: Darjeeling50


Thank you for your comment. I have tried cold turkey in the past but relapsed every time, hence the patch and e-cig.

You're right about the nicotine, and I think I'm afraid to be without it. 


From: KatieKat84



I’m sorry you’re stuck in this cycle. Nicotine addiction is very powerful, it gets into all aspects of your life and makes you feel like you need it to survive. The good news is you really don’t need it!

I also had fatigue and low mood when I quit - for the first few months at least. It really does get better and it’s so worth all the struggle and hard work.

There’s a lovely supportive group of people on this forum who have just quit - maybe that could help to come on here when you need friendly support? If you can find the thread called ‘March 2021 ex-smokers start here’, that’s where they are hanging out :)

Also the very first post in that thread from Terry has lots of useful info, including ‘Homework for new ex smokers’ which has some great articles. They say an educated quit is a successful quit and I think that’s true.

Good luck - I wish you every success!


Quit 4th March 2017


From: Anne2020


You are important.  You do not need nicotine for anything.  What you think you get from nicotine is what you actually what when you quit nicotine.   Read the articles in this forum and you will find many who can help you to understand what quiting smoking will do for you and just how wonderful it is to be free of this drug addiction.



From: Loreficent


Hey there,

Yes it can feel overwhelming. I understand the cold turkey trepidation, and I also understand the value in it. It sounds like you are at a point of pretty low nicotine intake and at a point where folks who use NRT would be where the plan would be to discontinue use. Perhaps it will help to look at it that way? Folks who use the patch go down to 7mg for a couple of weeks and then to nothing. You’ve been at half that for some time, right? So...next step is the next step. Anne is also right in the sense that you are kind of torturing yourself over and over. Look at this as recovery. Right now you are chasing your tail a bit. You sound really frightened about what will happen when you stop completely at this point. Well, you will be free from the torture you are doing to yourself now! That is really what it will be! You won’t fizzle and shrivel and die from not having that one smoke. Maybe just make up your mind and say you are going to not have it, or you are gonna stay where you are. Commit. You can and we are here for support. Delay. When you normally have that one, come here and write first. Write out why you really think you need it. Sometimes when we see things in writing, we can make more sense of things and you might be surprised to see you don’t want it as much as you were initially thinking.

Here is a link to a book that really helps with explaining the addiction piece of this. He is a very strong cold turkey advocate, but the education about the addiction and all the other aspects apply no matter which method you go about this as long as you commit to recovery. We will be here to help later when you write out about the one you feel is needed!



From: Darjeeling50


Thank you for your support and the tips. I will follow through to the March threads. Weird thing is that I can quit coffee, wine, dairy, bad relationships (personal or work ), etc, but the cigarette... 

I did hope to feel more energetic but didn't expect to feel tired and depressed. I suppose it's something we have to go through before being better. 

Thank you for sharing.



From: Darjeeling50


I read one of your comment where you shared how one day you woke up and didn't smoke. I'm so happy for you. I will keep your experience in mind and associate with it usinork.

And than thank you for your kind motivational words.