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Quit smoking on 11th March 2020    Quit Support

Started Jul-28 by Anil40March; 224 views.
Anil40March

From: Anil40March

Jul-28

Hi All, 

I quit smoking on 11th March 2020 after smoking for almost 18 years.  The real reason behind this was really to understand if i can beat a habit within myself. It was cold turkey and so far haven't smoked a single puff. 

However i get urges and cravings 2-3 times in a day and sometimes they are wild. How can i keep myself distracted? can someone please help ? 

Regards,

Anil

slowblumer

From: slowblumer

Jul-28

Hi there Anil,

Welcome.  Congrats on quitting smoking.  You have over 3 months quit and that is a huge accomplishment.  Don't give up on your quit now as you have been through the worst of it.  Check out some of the tips below:

How A Few Deep Breaths Can Stop Smoking Urges

This is a list of tips Mod Jenn composted.  I hope it helps.

Quit Toolbox

  • Drink ice water through a straw. Repeat. Drink ice water through a straw. Repeat...
  • Knowledge is power. Read everything you can get your hands on about this addiction. The more you understand about your own addiction to nicotine, the better equipped you become to get through the cessation process.
  • Post on the Forum until your fingers are sore. Post, post, post. 
  • Closely related: Go to the NOPE pledge daily and hold yourself accountable.
  • When you come across posts that inspire and/or strengthen you ~ copy and paste them into a Word document. In this way, you can reread them when you feel wibbly wobbly and are climbing the walls.
  • Distract, distract, distract. (Shhhh.....I would do jumping jacks and by the time I got to about 10-12 I was distracted -- that's for sure. Try puzzles, reading a book, anything that shifts the focus of your thoughts.) More generally, stop whatever you are doing, move, and do something else. The craving will pass.
  • Remind yourself this is a journey and the more time you put between now and that last cigarette, the stronger your quit muscles become and the more you have in your quit toolbox. Take it one minute and hour at at time, if necessary, and the days will keep adding up.
  • Every day you go to bed smoke-free is a good day. Be kind to yourself along the way.
  • What you are experiencing is normal - "this too shall pass".
  • Take a shower. Brush your teeth. Put on lotion.
  • Read your quit reasons.
  • Create a list of all the benefits you are experiencing now that you no longer smoke. Practice gratitude at least once a day for these benefits and life changes.
  • Cinnamon flavored sugar-free gum (even cinnamon sticks).
  • Chai tea (I had to avoid coffee for a while but can drink it now without a problem).
  • Eat healthy snacks, such as carrots or frozen grapes (Some honesty here: I didn't always do so well with this one due to this pesky sweet tooth I developed once I could taste my food again. The good news is that as my quit felt more secure my eating wasn't as erratic.)
  • Protect your quit at all costs by avoiding situations that are high-risk for you, especially in the early part of the quit (e.g., other smokers, alcohol, etc.).
  • Make a plan for handling cravings when around temptation. Do not enter potentially difficult situations without a plan.
  • Remind yourself that it's going to be okay - time is your friend as you relearn every aspect of daily life.
  • Keep a journal to record your journey and it's easier to see how far you have come (It gave me perspective at times when I needed to remember that I may not be where I want to be but I'm most certainly not where I used to be.).
  • Reward yourself for the small accomplishments and the larger milestones (this doesn't' have to involve spending money).
  • Exercise - go for walks, join a gym, just keep moving.
  • Accept and tell yourself (that self-talk we have to turn from negative to positive) that the craving is actually a sign of healing and they will occur less frequently and with less intensity as the smoke-free days add up.
  • Deep breathing -- take 4-5 deep breaths -- fill up your diaphragm and and make your tummy stick out.
  • As ModLisa says: "When in doubt go to sleep". 
  • As ModMic says: "SOME DAYS, IT IS ENOUGH THAT YOU JUST DON'T SMOKE. Some days are crappy from beginning to end, and you can kick, scream, cry, punch something, bite someone's head off...if you did not smoke, you win and a little more healing happened".
  • Visualize a craving like a wave washing over you. The tide does leave. 
  • Tell yourself four things: (1) Smoking is no longer an option regardless of what life throws your way; (2) I am worthy of freedom from this addiction; (3) I can. I will. End of story; and (4) I am stronger than this challenge and this challenge is making me stronger.
Lubbercat

From: Lubbercat

Jul-28

Anil

Congratulations on over 4 months smoke free!  That is fantastic.  When I quit for 2 1/2 years, I know it took a while but, the cravings became less and less as time went on.  Hold tight, you are almost there.  Marge gave you a lot of great ideas.  I do the ice water and that seems to make every thing much better in my world.  

Anil40March

From: Anil40March

Aug-2

Many many thanks Marge for your response and motivation. 

i will follow your guidelines and update you on the progress. 

Regards,

Anil

Anil40March

From: Anil40March

Aug-2

Thank you dear friend.  I am trying hard to distract myself and keep away from this.

Regards,

Anil

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