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for 13 år siden 0 +0 / -0 823

Hi Workin'

You are figuring it out as you go. Good for you. The rewards you can come up with for yourself (instead of using smoking as your reward) can be such a treat! I found I really relished my early rewards when I quit this time - I used to just beat myself up if I caved, but on this last quit, I did just what Jim suggested - I rewarded each little crave I overcame with a pat on the back; maybe a milk chocolate covered almond, or a walk to the beach with my new camera; a jump on the kids' trampoline just because I could, etc. There are tons of things you'll come up that suffice a reward once you get a few more days smoke free under your belt.

For me it all came together when I finally embraced Not One Puff Ever - NOPE! It has been the key to my freedom. I never had to promise I would quit smoking forever - in fact I can give myself permission to smoke any time I want to. It's just that I know if I abandon NOPE and have that one puff, then I'll become a smoker again (I know it!) so I'll have to make the commitment start from the beginning if I want to quit again just as Ron (and most of the folks here have mentioned). So I choose NOPE freely! And it just gets easier and easier as time goes on : )

You have put some great thought into this quit of yours. Congrats on picking your quit day : ) You can do it! Cheers for you!

for 13 år siden 0 +0 / -0 2778

Hey Workin'!!!

Congrats!!! The first 3 days are under your belt... THE hardest 3 days, mind you! Be sure to reward yourself each and every day in some small way! This helped me immensely! Those hard fought battles, like the one you had yesterday, WILL make you stronger on this journey.

In my mind a day like that was like winning a major battle in the great demise of my demon! After stringing a few wins together like that, your resolve will only get stronger and the mental and physical cravings will become weaker and weaker! Be proud of each and every smoke-free day!

Jim

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$48,615.00

Amount Saved
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Days: 1186 Hours: 20

Minutes: 16 Seconds: 17

Life Gained
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6482

Smoke Free Days
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194,460

Cigarettes Not Smoked

for 13 år siden 0 +0 / -0 1140

Hi Hot SiO2 and Ron,

Your reasoning regarding the higher reinforcement value of the occasional cigarette does make sense. My own understanding of behaviorism tells me that intermittent reinforcers are more powerful than continuous ones. I will definitely keep these thoughts in mind.

Realize that the internal mental game I have with this doesn't necessarily mean that I will smoke when I drink. I am simply giving myself permission to do so, so that I will not feel as intense of a need to rebel against my own rules. It's kind of my way of saying that I haven't really quit; I'm just not smoking right now. Yes, it is twisted. But the whole dang habit is twisted, ain't it?

When I think in terms of absolutes and life-long commitments, I am more likely to freak out and slip up. I am also more likely to binge after a slip up when I think in terms of absolutes. I have found this principle to be true when it comes to healthy eating and exercise already. That is why I have not dieted in over 25 years, yet practice more healthy exercise and eating habits than when I used to diet.

Regardless of my screwy interpretations, I appreciate the support here. I had a really emotionally intense night last night and wanted to smoke more than I ever could have imagined. But I did not. I am now at the end of Day 3--the longest I have gone without a smoke in nearly 20 years!

Quit Meter

$25,528.55

Amount Saved
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Days: 698 Hours: 19

Minutes: 1 Seconds: 4

Life Gained
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4957

Smoke Free Days
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99,140

Cigarettes Not Smoked

for 13 år siden 0 +0 / -0 2778

Hey Working On It!!!

Congrats on the BIG DAY!!! You really HAVE come a long way! It's great that you have been able to say NOPE for the most part all day long, with only a few at the end of the day! That does show great resolve on your part!

I do tend to agree with Ron, though... You've come a long way so far, why don't you just take that plunge, get your rebel going and declare rebellion on the nico-demon once and for all??? That sucker has been holding you captive for so long and you are SOOOO close to attaining your freedom! My opinion is declare war!!! Vow to yourself that you will fight like hell to never lose even one battle with your arch-enemy! What do you think? Is that not a true rebel attitude???

In the end, though, each of our quits is different and we have to go about it in our own way! My way was war! You see, I am an addict... a nicotine junkie! I am still probably one puff away from a pack a day habit and I wanted my FREEDOM more that I have ever wanted anything else in my life! Something to think about. I'm rooting for you which ever way you want to approach your quit!

Jim

Quit Meter

$48,615.00

Amount Saved
Quit Meter

Days: 1186 Hours: 20

Minutes: 16 Seconds: 17

Life Gained
Quit Meter

6482

Smoke Free Days
Quit Meter

194,460

Cigarettes Not Smoked

for 13 år siden 0 +0 / -0 377

Hi Working on it,

Ashley is correct in that you will be much more successful if you do not give yourself this out to smoke when you want to. The nicodemon (what I call that voice inside) can be very sneaky and try to convince you to take one cigarette. I had many relapses just because I thought I wanted to test what one would be like after quitting for a period of time. That one puff tasted horrible after not smoking, but amazingly enough a week would go by and I would get another urge to have just one. That one would taste a little better an so on. It just doesn't end up working and you will end up waisting multiple quit attempts. A much harder feat to do and it wears you out. You might want to check out the book "The Easy Way to Quit Smoking". The author shows examples that people who just smoke a few here and there end up more addicted than compulsive smokers because each one reinforces their love of the addiction. Another problem I see is that alcohol and smoking should be avoided altogether when you first quit. The reason is when you drink alcohol you lose more of your resolve and can have a compromised judgement. Also many people will crave cigarettes much more after drinking. I fear that you are setting yourself up for disappointment. One thing you could do to support the rebel idea is to tell yourself that if you want to smoke and you come here on this site and ask for 5 of us to comment on why you want to smoke a cigarette that after you get 5 responses and you still want to smoke you can do that. This way you have an out but one that will more likely to keep you at bay after we all have given you our answers. Hope this makes sense to you. Whatever you decide when you do quit it will be the best decision you can ever make for health and happiness. Ron

for 13 år siden 0 +0 / -0 11226

Hi Working on it,

Congratulations on getting started. It sounds like you have already made great progress in preparing your body and mind for this quit - this is so very important. Nice work!

I do see what you are saying in regards to dealing with the rebel in you but I do have to caution... Each cigarette you smoke reinforces the physical (chemical) and behavioural addiction. Allowing yourself even one is incredibly risky in regards to leading a successful quit. That is why the NOPE (Not One Puff Ever) acronym is so important on this site. Althought cutting back in anyway can have positive benefits to your health (harm reduction) if a solid successful quit is what you are looking for then staying away from smoking all together is essential. If you are not ready for that now that is ok. How will you know when you are ready to stick with NOPE?

Ashley, Health Educator

Here to help :)

for 13 år siden 0 +0 / -0 1140

I just noticed that my "today" is "yesterday" according to the clock here.

Quit Meter

$25,528.55

Amount Saved
Quit Meter

Days: 698 Hours: 19

Minutes: 1 Seconds: 4

Life Gained
Quit Meter

4957

Smoke Free Days
Quit Meter

99,140

Cigarettes Not Smoked

for 13 år siden 0 +0 / -0 1140

I chose today as my first "official" non smoking day. I have had several single or 2 day practice runs at this point. I have also eliminated smoking (and replaced with nicotine lozenge) in all but the last 2 hours of the day. I've been at the "no cigs until the last 2 hours" point for 3 weeks now, and I think I can let those last few ones go. I'm no longer obsessing about or missing the morning cigs, the lunch cigs or the car cigs. I have had a few struggles (which I've won) with missing after dinner/ early evening smokes, but not missing those so much either now. I think it's time to eliminate that final behavior. So I kind of declared today my "quit day."

From what I've read here, I've already reduced the level of nicotine dependence. The lozenges take me up to 2 hours to dissolve, so I am using less of them than I did of cigarettes. They also release less nicotine and do it more slowly. So I have learned to delay and reduce gratification a bit, too. So I'm feeling a lot more confident than I was a few months ago.

I went and completed a few more of the milestones today. I was having a hard time answering some of the questions. Either they no longer apply or I wasn't sure if the nicotine lozenge should be counted as "smoking" in a situation.

I have a few more steps in my mind:

1) Reduce and eliminate my use of the nicotine lozenge. I plan to maintain at present levels for at least a few weeks, until I'm comfortable with not smoking anymore. then I'll start using a lower dosage.

2) Deal with the alcohol scenario. This is troublesome, since the lozenges don't work so well when consuming food and beverage. (Is it realistic to just apply a patch for an evening of drinks and fun?)

For now, I might not be a truly honest quitter, since I have mentally given myself permission to "smoke only when I drink." At the same time, that doesn't necessarily mean I will do it. I have given myself permission for many cigarettes that I haven't actually smoked on this journey. I've found this strategy useful for dealing with the rebel in me. Kind of like, "OK, you can go ahead and have it if you want. No one is stopping you." And then realizing I didn't want it that badly anyway.

Either way, I called today. We shall see how this goes.

Quit Meter

$25,528.55

Amount Saved
Quit Meter

Days: 698 Hours: 19

Minutes: 1 Seconds: 4

Life Gained
Quit Meter

4957

Smoke Free Days
Quit Meter

99,140

Cigarettes Not Smoked

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