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23 days smoke free Cancel

1. ka2shka

   

   4 posts
   Registered:
   27 Jan 2019
   27 Jan 2019

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   Hello,
   
   I quit smoking 23 days ago after 42 years smoking. I am reading all messages here and they have been very helpful. 
   I need to work on triggers and cravings and find ways to undo a lifetime of habits on top of this addiction behavior and this is so hard since all I did was with smoking.
   
   Thank you all
   
2. atp

   

   501 posts
   Registered:
   31 Dec 2018
   27 Jan 2019 in reply to ka2shka

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   ka2shka,
   
   Welcome to the community and congrats on your quitting smoking 23 days ago. 
   
   After more than 30 years smoking, I quit on Jan.01 so we are at about the same progress on our quits, and yes I too have struggled with the habit side of the addiction.
   
   I've made some changes to routine (making a decent breakfast), also I'm trying to practice some 'mindfulness' when doing things - take the time to appreciate the things we do as it focuses the mind. Chewing lots of gum - i keep a pack of gum in my car door where my smokes used to be. Cut back on coffee and beer. 
   
   I also talk out loud to myself about the positives of quitting and the ugly side of smoking. that helps me. 
3. nadia, quit coach

   

   51 posts
   Registered:
   29 Nov 2017
   27 Jan 2019

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   Hi ka2shka,
   
   Congratulations on 23 days smoke free. It's quite an achievement especially after 42 years.
   Like you said and as atp mentioned, working on changing your routine/habits will go a long way in helping you deal with triggers and cravings.
   What are some of your triggers and what have you done in the last 23 days to avoid smoking?
   
   We are happy you are a part of this community and that you are finding it helpful.
   
   Cheers!
   
4. efreeman75

   

   296 posts
   Registered:
   02 Apr 2018
   28 Jan 2019

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   Hi ka2shka, and congratulations on your quit.  It's almost a month already.
   
   One of the biggest triggers for myself was driving.  I usually had a smoke lit somewhere between buckling my seatbelt and pulling out of the driveway.  When I quit, I was very conscious of this and limited my driving but could not eliminate it due to personal and work requirements.  I practiced "Box Breathing" in my car and that always got me to my destination smoke free.  Google it, but its basically controlling your breathing to calm yourself and can also be useful to induce mindfullness as atp mentions.  I also found myself box breathing in meetings and many other situations - it's amazing how many rectangular shapes are lurking out there to concentrate on.
   
   atp also mentions some other suggestions.  These also worked for myself, except the talking to myself, but maybe I should try that!
   
   ka2shka, you recognize that quitting smoking is a major change and will involve other consequential changes, and you are exactly correct.  Recognize, experiment, alter, discover - it's time to improve and re-define 'you'.  The quit coaches are also an awesome resource.  I'm sure you'll the right recipe for success.
   
5. ka2shka

   

   4 posts
   Registered:
   27 Jan 2019
   31 Jan 2019 in reply to nadia, quit coach

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   Hello Nadia e everyone,
   Thank you so much for the tips. I will definitely try them.
   Nadia, everything is a trigger. I mean everything. Bored, sad, happy, stressed, anxious,  driving, eating, drinking, after showers,  cooking, coffee, drinks, working (work breaks), watching movies. Everything. I constantly find myself going outside to smoke. I know it will take a long time and  I need to learn new habits.
   
   
6. kate r, quit coach

   

   49 posts
   Registered:
   16 Jan 2019
   31 Jan 2019

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   Hi ka2shka,
   
   Again, welcome to the community and congratulations on quitting! As efreeman75 notes, quitting smoking is definitely a major change, and one often finds they need to break some behaviours that are connected with their smoking.
   
   You mention that everything is a trigger for you to smoke, but you certainly have identified a number of specific ones, which is a good place to start! You certainly have found ways to avoid smoking so far, so keep up the great work! Hopefully some of the tips that other members have shared can be integrated into some new routines; it's great you are open to trying them.
   
   - Kate R
7. devistatind

   

   4 posts
   Registered:
   30 Jan 2019
   01 Feb 2019 in reply to ka2shka

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   I dont drink or do drugs the only thing I enjoyed was smoking and now I dont have that I dont know what to do with myself it's a huge lifestyle change 
8. efreeman75

   

   296 posts
   Registered:
   02 Apr 2018
   01 Feb 2019

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   Hi devistatind,
   
   Welcome to the forum.  For many of us, smoking controlled our lives.  Much of what we did and how we reacted involved cigarettes.  And so, logically, without cigarettes, our lives are much different.  We have removed a major factor of the equation that defines oneself.  And so you must replace that factor with something else otherwise the equation cannot be solved.  Is there something you used to do but haven't in a while?  Or something you've always wanted to do.  Many of us find that soon after quitting we have increased time on our hands and increased health benefits that we are able to find a new hobby or activity.  I joined a gym and do a lot more homestyle healthy cooking since I've quit.  Crafts, hobbies, activities, volunteering - everyone has something they would like to add to their lifestyle that is healthy and promotes a positive self.
   
9. efreeman75

   

   296 posts
   Registered:
   02 Apr 2018
   01 Feb 2019

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   And I like the new 4 D's:
   
   Don't drink
   Don't do drugs
   Don't smoke
   Don't know what to do with myself!!!
   
   Lol, Happy February everyone.
   
10. jenna lee, quit coach

    

    265 posts
    Registered:
    28 Jun 2018
    01 Feb 2019 in reply to devistatind

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    devistatind,
    
    Lifestyle changes definitely take time to get used to. Think about the amount of time you spent smoking vs. the amount of time quit.
    
    I am not sure how many cigarettes you smoked per day, but if I asked you to change ANY habit you did for years that you did all day, it would be difficult. Add on top of that, the fact that it is one of the most addictive substances in the world.
    
    All you can do is try your best, and keep going. It will get easier the longer you go, because eventually you will get used to it. If you are open to it, perhaps think of making a new habit, a healthy one, that can be your go-to vice. Efreeman75 gave a good example of how he did it.
    
    Best,
    
    Jenna Lee
11. ka2shka

    

    4 posts
    Registered:
    27 Jan 2019
    04 Feb 2019 in reply to devistatind

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    Hi devistatind,
    I know the feeling.
    My mind keeps telling me I will be lost without it and I won't know who I am. I will lose my identity. It is strange,  sad and crazy at same time.
    I accomplished 31 days smoke free. And tomorrow I will take a minute at a time again and again.
    I am trying to discipline myself (dumb brain keeps fighting me) and practice box breathing and mindfulness.  
    
    
    
12. treepeo

    

    832 posts
    Registered:
    29 Nov 2017
    04 Feb 2019 in reply to ka2shka

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    Hi ka2shka,
    
    Congratulations on being smoke free for a whole month!  That is a huge accomplishment and you should be really proud of yourself!  I hope you do something to celebrate!
13. ka2shka

    

    4 posts
    Registered:
    27 Jan 2019
    05 Feb 2019 in reply to treepeo

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    Hi treepeo,
    
    Thank you.  I have not thought of celebrating just yet.  I guess I  have to  learn to appreciate my own hard work.