I am very bored at work today (as you can probably tell), and I've had to take a lot of painkillers which make me go a bit mad! So I thought I'd do something productive with my afternoon and write down my list of top tips. These are things that I found helpful in the first few weeks, if they help to get someone else through a craving then even better...
* write down your reasons for stopping, make the list as detailed as possible. Carry it around with you and promise yourself that you'll read it before giving in. If you read the whole thing and still want to smoke then fair enough, but at least you'll have reminded yourself of the reasons you don't want to.
* have a list (yes, I am list obsessed) of distractions - things that will occupy you for a few minutes. Mine included things like washing up, call someone, puzzles, putting the washing away, putting a CD on and singing something, trying clothes on, posting on here, making a shopping list - anything that will distract you from the craving for a few minutes, by which time it will be on its way out anyway.
* drink lots of water. Sipping cold water really seems to help. Also fruit juice, especially during the first few days when your blood sugar is all over the place.
* tell people. The more people that know the better in my opinion. If it's only saving face that keeps you going it doesn't matter - it still works!
* use this forum. There's no way I could have done it without this place, there's always someone that will listen to you rant, offer advice, make you laugh, sympathise with your cr*ppy days and congratulate you on your milestones. You can be inspired by the people in front and help the people who have just started - I love this place!
* treat yourself. No matter how much or little you smoked you're better off financially when you stop so use some (or all) of that money on rewarding yourself - you deserve it! I find to start with smaller, more instant treats felt better - things like something nice for dinner, a magazine, a lottery ticket, lovely shampoo. Then watch the money pile up and maybe think about the bigger things you can afford - gym membership, a car, a holiday, a sofa.
* allow yourself to feel however you feel. If you're having a bad day don't despair that you shouldn't feel like that - just accept that today is pants but chances are tomorrow will be better. There's a big difference between wallowing and allowing yourself to have a down day.
* change your toothbrush when you stop and then again a week later to make the most of your new fresher mouth.
* have a shower when you get in from work, really enjoy your hair smelling clean. Spend the evening in lovely fluffy clean jimjams instead of stinking outside in a scummy old tracksuit!
* think of yourself as a non-smoker. You're not trying to stop - you have stopped:).
Nothing very original there I know. I think it boils down to planning - plan the things you know will be hard (for me it's stress, for others it's drinking, or boredom, etc). Know what you're going to do when those times arrive and it will be less scary when you have to face them.
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I am very bored at work today (as you can probably tell), and I've had to take a lot of painkillers which make me go a bit mad! So I thought I'd do something productive with my afternoon and write down my list of top tips. These are things that I found helpful in the first few weeks, if they help to get someone else through a craving then even better...
* write down your reasons for stopping, make the list as detailed as possible. Carry it around with you and promise yourself that you'll read it before giving in. If you read the whole thing and still want to smoke then fair enough, but at least you'll have reminded yourself of the reasons you don't want to.
* have a list (yes, I am list obsessed) of distractions - things that will occupy you for a few minutes. Mine included things like washing up, call someone, puzzles, putting the washing away, putting a CD on and singing something, trying clothes on, posting on here, making a shopping list - anything that will distract you from the craving for a few minutes, by which time it will be on its way out anyway.
* drink lots of water. Sipping cold water really seems to help. Also fruit juice, especially during the first few days when your blood sugar is all over the place.
* tell people. The more people that know the better in my opinion. If it's only saving face that keeps you going it doesn't matter - it still works!
* use this forum. There's no way I could have done it without this place, there's always someone that will listen to you rant, offer advice, make you laugh, sympathise with your cr*ppy days and congratulate you on your milestones. You can be inspired by the people in front and help the people who have just started - I love this place!
* treat yourself. No matter how much or little you smoked you're better off financially when you stop so use some (or all) of that money on rewarding yourself - you deserve it! I find to start with smaller, more instant treats felt better - things like something nice for dinner, a magazine, a lottery ticket, lovely shampoo. Then watch the money pile up and maybe think about the bigger things you can afford - gym membership, a car, a holiday, a sofa.
* allow yourself to feel however you feel. If you're having a bad day don't despair that you shouldn't feel like that - just accept that today is pants but chances are tomorrow will be better. There's a big difference between wallowing and allowing yourself to have a down day.
* change your toothbrush when you stop and then again a week later to make the most of your new fresher mouth.
* have a shower when you get in from work, really enjoy your hair smelling clean. Spend the evening in lovely fluffy clean jimjams instead of stinking outside in a scummy old tracksuit!
* think of yourself as a non-smoker. You're not trying to stop - you have stopped:).
Nothing very original there I know. I think it boils down to planning - plan the things you know will be hard (for me it's stress, for others it's drinking, or boredom, etc). Know what you're going to do when those times arrive and it will be less scary when you have to face them.
thanks
just reading that post made me feel better bout life an took the crave away by the time i'd read it
great post, tried to find something wrong but failed *snigger* Lists rock! no one here can breath if it's not on one of my lists! thanks for a well writen concise guide x x x
* write down your reasons for stopping, make the list as detailed as possible. Carry it around with you and promise yourself that you'll read it before giving in. If you read the whole thing and still want to smoke then fair enough, but at least you'll have reminded yourself of the reasons you don't want to.
This is one of the things I would definetley do. It will definetley help at times when temptation is at it's peak (when drinking). This is the time when we forget all about why we gave up in the first place, all we can think about is that cigarette. Might also be worthwhile to write down on this list how selfish you would be if you had a smoke.
I did this but luckily I never had to use it as I had another rule aswell.
NOT A SINGLE PUFF!!!!
If you're a serial quitter like myself, you'll know what made you return to smoking. In times of temptation it is no good thinking 'Just one puff will be alright' or 'I'll only smoke when going out for the evening'. If you're gonna do that, you may aswell go and buy a packet of 20 and carry on as if you never gave up, because eventually you will return to regular smoking. Don't kid yourself that you won't. It is all or nothing as far as I can see. I don't think I would of come this far without sticking to that rule.
Really good points there. Thanks will definately be back to read that again. was having a bit of a minute (and its only been 1 1/2 hours) before i read that. might even print it and stick it on my forehead.
Really good points there. Thanks will definately be back to read that again. was having a bit of a minute before i read that. might even print it and stick it on my forehead.
how will you read it :rolleyes:
I know, a hat with a clip on a stick, like the donkey n carott (tried to google an image, strangley couldn't find one!)
lmao Thanks for that buffy, was just trying to get to the kitchen to make a cuppa but for some reason walked into the wall. Will give that cap and clip a try.
Unlike you, I'm not a great one for lists, but there were some really great ideas in there.
What made me give up was the stink I cause. I'm about 10 mins away from 24 hours since my last fag and i've found that my sense of smell is already getting more acute.
I've had a few pangs in the last hour or so, and all I've done is gone for a walk around the house, taking in VERY deep breaths. Although I've only ever allowed myself to smoke in one room (the one I'm sitting in right now) I'm only just realising just how much the stink has permeated the rest of the house. The knoweldge that I am the only cause of that and the knowledge that I've never even been aware of it is sending all the right signals to my shame receptors and that seems to be all I need to get over the pangs.
Well, that and the acute pain in my lungs when I try to inhale deeply!
And also posting here about it...
I think I'm going to have a tricky afternoon, though, because I need to go to see some people. At least one of them will probably be chain-smoking. This is going to be my first full-on encounter since becoming clean and I have no idea at all how I'm going to cope. It's his place, so I can't tell him to get out of the way, I can't put this meeting off, I need to go and he knows I smoke (or at least that I did, up until 24 hours ago). I don' know him well enough to be able to be forceful about not smoking around me. One of his first actions will probably be to offer me a fag and my main problem is going to be to refuse it, to get over the automatic instinct to accept.
Once they start smoking, I'll probably find a way to cope, with the one other non-smoker who'll be present, but how do I stop myself automatically reachign out when offered one?
You have to tell yourself you've just done 24 hours!! YOu surely aint gonna go through that for nothing are ya?!! If you accept a ciggie later today - it's all been in vain and that would be a flippin (would like to have used a stronger word here!) great big shame seeing as you've do so BRILLIANTLY!
Stay strong and focused... if they wanna kill 'emselves let 'em.. you broke free yesterday - stay unchained! :D:D
You have to tell yourself you've just done 24 hours!! YOu surely aint gonna go through that for nothing are ya?!! If you accept a ciggie later today - it's all been in vain and that would be a flippin (would like to have used a stronger word here!) great big shame seeing as you've do so BRILLIANTLY!
Stay strong and focused... if they wanna kill 'emselves let 'em.. you broke free yesterday - stay unchained! :D:D
Thanks. I'll try to keep those thoughts in mind, but I still have no idea how I'm going to be able to refuse a ciggy ater automatically accepting them all these years (not necessarily from these guys, just in general). I'm hoping that because I won't have a lighter on me, I'll take a moment to wonder how come I'm lighterless which will over-ride automatic acceptance mode and make me think twice.
Well, that and chewing gum and a lot of deep breathing.
As you're all obviously dying to know how I got on...
I didn't embarrass myself or anyone else. For the simple reason that Mr Chain Smoker was also under the influence of No Smoking Day and was trying to give up himself, or rather limit his intake. Among other things, they'd closed down the smoking terrace, effectively stopping themselves smoking at work altogether.
I don't think their resolve will hold very long. As soon as the wather turns, they'll start spending time out there, and before we know it, they'll be smoking there again. By then, though, I expect to have become a happy ex-smoker and my reflexes and default activities will look very different to now.
So the meeting was held indoors, with no smoking throughout, and I ran off as soon as the meeting finished as I had a cinema date.
I've just had my dinner and am trying to deal with all the pangs that has triggered, and came here to say something instead of having a smoke.
My chest is hurting really bad. I'm coughing all the time. I am actually SUFFERING. I'd better get over these early pains soon cos I just might give in to the temptation again...
As you're all obviously dying to know how I got on...
I didn't embarrass myself or anyone else. For the simple reason that Mr Chain Smoker was also under the influence of No Smoking Day and was trying to give up himself, or rather limit his intake. Among other things, they'd closed down the smoking terrace, effectively stopping themselves smoking at work altogether.
I don't think their resolve will hold very long. As soon as the wather turns, they'll start spending time out there, and before we know it, they'll be smoking there again. By then, though, I expect to have become a happy ex-smoker and my reflexes and default activities will look very different to now.
So the meeting was held indoors, with no smoking throughout, and I ran off as soon as the meeting finished as I had a cinema date.
I've just had my dinner and am trying to deal with all the pangs that has triggered, and came here to say something instead of having a smoke.
My chest is hurting really bad. I'm coughing all the time. I am actually SUFFERING. I'd better get over these early pains soon cos I just might give in to the temptation again...
Plumski, what are the good things in your life about giving up? whats the point having just one to stop your chest? like everyone else says on here drink loads of water your not flushing everything away. Answer this.... is there any point having one fag?
One thing you can do is bring a pack of cigarettes to work with you and use that as your ONLY source of cigarettes for the day...If you usually smoke 15/day, put 13-14 in there to start..gradually cut it down.
One thing you can do is bring a pack of cigarettes to work with you and use that as your ONLY source of cigarettes for the day...If you usually smoke 15/day, put 13-14 in there to start..gradually cut it down.
I think you'll find the internet full of condemnation and ridicule for this technique.
Approach it as one would a snoozing velociraptor.....
I think you'll find the internet full of condemnation and ridicule for this technique.
Approach it as one would a snoozing velociraptor.....
Find a technique that you're comfortable with.
The MAIN thing is to have sufficient desiere to change. It's hard to say what that will be for you or what will trigger it...but, once you have that in place, any structured, progressive plan will work for you...
The MAIN thing is to have sufficient desire to change. It's hard to say what that will be for you or what will trigger it...but, once you have that in place, any structured, progressive plan will work for you...
-Renard
Couldn't agree more. My technique was to stop smoking and stick to the plan. It was pretty unstructured and had no progression but as plans go it was a belter and the instructions were a doddle to follow... "are you smoking today? Yes, or No?"
Where you comfortable when you got down to that day when you were only allowed one cigarette..?
It's not a method I could possibly contemplate but if it worked for you, then well done..!
Well, you have to couple the technique with others for it really to be effective...
You have to supplement cutting out the cigarettes gradually with a placeholder habit (Chewing gum, nicorette, drinking coffee etc..) and other such distractions.
Couldn't agree more. My technique was to stop smoking and stick to the plan. It was pretty unstructured and had no progression but as plans go it was a belter and the instructions were a doddle to follow... "are you smoking today? Yes, or No?"
Where you comfortable when you got down to that day when you were only allowed one cigarette..?
It's not a method I could possibly contemplate but if it worked for you, then well done..!
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