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Day one after a slip

7 posts, 0 answered
  1. ocean
    ocean avatar
    286 posts
    Registered:
    29 Nov 2017
    08 Feb
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    Day One again, but not starting over really.  It's not nearly so hard as I pretty much started this quit on January 1st.  I had a 2 day relapse after almost 3 weeks.  Then I had a one day relapse after a week.  Then I had a one day relapse after 7 days.  So today is my Day 1 again in terms of consecutive days.

    But I'm learning.  And it's not nearly as hard as January 1st, because I'm more used to handling cravings, I'm more used to going days without a cigarette.  I still suffer from lapses into delusional thinking.  My worst delausion is that I deserve a smoke break treat for doing so well with not smoking?  I can't be the only one that gets these rationalizations can I?  I can fight them off plenty of times, but not all of the time yet.

    I spent my weekend looking into a cognitive approach on Youtube.  She says you have to keep the positive, like don't dwell on your cravings.  She says you don't want to approach your quit from a deprivation point of view.  I can do well until a week or so in, and then it gets hard and I become negative and yearn for a smoke.  How do you guys get over the yearning, and the feelings part?  I don't want to yearn anymore, they suck and they're gross and I want to overcome this addiction.

    What words to you use to put a positive spin on those moments when despite it all, you want a quick smoke?

    Thanks!
  2. emily, quit coach
    emily, quit coach avatar
    200 posts
    Registered:
    28 Nov 2017
    09 Feb
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    Hi Ocean, 

    Congratulations on getting started. Quitting can certainly have it's up's and down's, but you sound so motivated to keep going! You're certainly gaining experience and finding what works for you in each attempt. 

    I know it's not always easy, especially when the cravings are strong, but I like the method you are using with staying positive.

    Are there certain things that you look forward to with being smoke free? Or strong reasons for why you decided to quit? Perhaps focusing on this in those tough moments can help?

    Wishing you all the best,
    Emily
  3. quitfriend
    quitfriend avatar
    150 posts
    Registered:
    29 Nov 2017
    09 Feb
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    Hi Ocean. I understand your struggles. It is a difficult thing to do. This time that I quit (11 months believe it or not) I made quitting the most important thing I was doing. I got proactive with my cravings and side effects. When I experienced one of these and time permitted, I would get proactive with it. I would use one of the 4Ds instead of trying to ignore my cravings. They would come back stronger if I tried to white-knuckle it. I also did a bunch of research in how to deal with how I was feeling. 
    I hope this helps. Best of luck. 
    quitfriend
  4. lesleyaf
    lesleyaf avatar
    32 posts
    Registered:
    23 Nov 2020
    10 Feb
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    Hi Ocean,

    I totally understand how you're feeling!  I too feel like I deserve a smoke when something goes well.  For example, I was recently promoted at work and I wanted to celebrate by having a smoke! My cravings were so intense! 

    When cravings get really tough, I think about the reasons I chose to quit - my health, my family, the savings, etc.  I don't want to struggle to catch my breath when climbing a flight of stairs, I don't want to stink like smoke when I hug my 3 year old, and the list goes on.  I also visit this site often as reading the journeys of others definitely keeps me motivated.

    You're doing great because you're not letting your relapses stop you from quitting.  You definitely want this quit, I know it! And you can do it! Like so many before us, we can do this together! 

    Keep the faith! We can do this!

    Lesley 
  5. ocean
    ocean avatar
    286 posts
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    29 Nov 2017
    21 Feb
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    Thank you friends.  I had such a tough time last Friday night.  I was really obsessing about having that "one" magical cigarette as a reward.  But I fought hard!!!  And sucked quite a few nicotine lozanges, but they didn't seem to help that much.  Eventually I fell asleep and woke up feeling strong once again yesterday morning.  I'm so glad that I stuck with it.  I had to go on youtube and read and listen to a bunch of stop smoking video's to distract me and carry me through.  One thing I learned is that when we get into those "just one" mindsets, is that we imagine a really good smoking experience.  They suggest that we instead imagine all the negative smoking moments when we smoked too much and felt awful.  And it stuck.  Very few cigarettes feel good, most are just mindlessly smoked and serve no "pleasure".  I had my COPD test, and surprisingly my lungs are normal for my age, even after 45 years as a smoker????  But they don't feel normal in the Spring as I get asthmatic now from my hayfever, so I know I wouldn't test well at that time of year.  But hey, what a surprise and I'm counting my blessings!!!  I especially enjoy breathing in chilly air as it's soooooo refreshing and I feel my breath go all of the way down into my lower lungs.  My weekdays are much better at not thinking of smoking as much now.  Weekends are harder to distract myself, so I tend to think more about cigarettes, but it's slowly improving.  I reckon these are mental craves now.  I have to keep going back to remind myself to put things in a positive mindset.  I still sleep a lot when I can, quite alarming really.  My brain is adjusting to the lack of dopamine.  They say it akes 3 months for the dopamine thing to sort itself out and start pumping again without nicotine.
  6. wandam
    wandam avatar
    185 posts
    Registered:
    05 Feb 2019
    21 Feb in reply to ocean
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    Hi ocean, 

    Congratulations for pushing forward with your quit & hanging in there during the difficult times/cravings. I admire your determination to never give up & tackle this wicked addiction. Hats off to you ocean! Take care!
  7. ocean
    ocean avatar
    286 posts
    Registered:
    29 Nov 2017
    21 Feb
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    Thanks Wandam!!  I'm pretty happy with how far I've come since January 1st!  I can go longer without thoughts of smoking now, and I just love that feeling!  Congratulations on 4 months!!
7 posts, 0 answered