STOP SMOKING 2011 SUPPORT THREAD

[Monkee]

Good morning!

It's been a while since I've been on this side of the board, but lately have been having the urge to smoke. Its constant and I've had a few times where I've really struggled not to light up. I am proud to say that I have not smoked, but do think that I need to reach out for support with others who have quit or are quitting. Together we can help each other!

There used to be a support thread before (Stop smoking 2009) but one was not started for 2010-2011. I'll take this opportunity to start a new one for this year.

Everyone is welcomed. Feel free to post, support, offer advice, or simply vent. Newbies and oldies welcomed.

Don't be shy and introduce yourself.

If you've already quit smoking, share some tips for those who are taking the first step.

TOGETHER WE CAN DO ANYTHING!

* * * *

Fun facts about the benefits of quitting.

Within ...

20 minutes
Your blood pressure, pulse rate, and the temperature of your hands and feet will all return to normal.

8 hours
Remaining nicotine in your bloodstream will have fallen to 6.25% of normal peak daily levels, a 93.25% reduction.

12 hours
Your blood oxygen level will have increased to normal and carbon monoxide levels will have dropped to normal.

24 hours
Anxieties peak in intensity and within two weeks should return to near pre-cessation levels.

48 hours
Damaged nerve endings have started to regrow and your sense of smell and taste are beginning to return to normal. Cessation anger and irritability peaks.

72 hours
Your entire body will test 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) will now have passed from your body via your urine. Symptoms of chemical withdrawal have peaked in intensity, including restlessness. The number of cue induced crave episodes experienced during any quitting day will peak for the "average" ex-user. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. Breathing is becoming easier and the lungs functional abilities are starting to increase.

5 - 8 days
The "average" ex-smoker will encounter an "average" of three cue induced crave episodes per day. Although we may not be "average" and although serious cessation time distortion can make minutes feel like hours, it is unlikely that any single episode will last longer than 3 minutes. Keep a clock handy and time them.

10 days
The "average ex-user is down to encountering less than two crave episodes per day, each less than 3 minutes.

10 days to 2 weeks
Recovery has likely progressed to the point where your addiction is no longer doing the talking. Blood circulation in our gums and teeth are now similar to that of a non-user.

2 to 4 weeks
Cessation related anger, anxiety, difficulty concentrating, impatience, insomnia, restlessness and depression have ended. If still experiencing any of these symptoms get seen and evaluated by your physician.

21 days
Brain acetylcholine receptor counts up-regulated in response to nicotine's presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers.

2 weeks to 3 months
Your heart attack risk has started to drop. Your lung function is beginning to improve.

3 weeks to 3 months
Your circulation has substantially improved. Walking has become easier. Your chronic cough, if any, has likely disappeared.

1 to 9 months
Any smoking related sinus congestion, fatigue or shortness of breath have decreased. Cilia have regrown in your lungs thereby increasing their ability to handle mucus, keep your lungs clean, and reduce infections. Your body's overall energy has increased.

1 year
Your excess risk of coronary heart disease, heart attack and stroke has dropped to less than half that of a smoker.

5 to 15 years
Your risk of stroke has declined to that of a non-smoker.

10 years
Your risk of being diagnosed with lung cancer is between 30% and 50% of that for a continuing smoker (2005 study). Risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of pancreatic cancer has declined to that of a never-smoker (2011 study), while risk of cancer of the mouth, throat and esophagus has also declined.

13 years
Your risk of smoking induced tooth loss has declined to that of a never-smoker (2006 study).

15 years
Your risk of coronary heart disease is now that of a person who has never smoked.

20 years
Female excess risk of death from all smoking related causes, including lung disease and cancer, has now reduced to that of a never-smoker (2008 study).

[Monkee]

My name is Monkee.
I started smoking when I was 14. By the time I was in college I started to chain smoke, especially during stressful paper deadlines. Once I entered my 20's my addiction grew. I went from simply smoking to relax to smoking out of habit....all....the....time and being completely hooked. I was so addicted to smoking that running low on my pack caused real panic. Going out at 3:00 a.m. to buy a new pack was not uncommon. Just an addict trying to satisfy a toxic relationship with cigarettes. At some point I just began to buy cigarettes by the carton, but that simply fueled my addiction. If you have the supply, you'll smoke it up, and that is exactly what I did. Smoke, smoke, smoke.

I did try to quit numerous times and tried all sorts of patches and tools. Signed up for programs all the time, but I was never able to quit. It was tough! Not just physically, but mentally. Eventually, after falling about 100 times and getting back up, I decided to just go cold turkey. I took it one day at a time, and sometimes felt like I was going insane, but I fought through the urges. I also kept telling (and thinking) of myself as a non-smoker. I tried changing my view of myself to get the mental part flowing. Physically I changed my whole routine. I did my best to break habit. Made myself smoke at different hours and different locations. Toss all my lighters and made it more difficult for myself. At first it seemed in impossible, but now am proud to say that I haven't smoked since 2008. I am 164 weeks smoke free and have saved almost $3,000.00 by not smoking over 11,000 cigarettes!

Tip: Ice chips! I lived on them. They help and keep you hydrated.

[E.W.]

About 12 years ago I had a 4 pack a day habit. 2 of the things that helped me was
going to Nicotine Anomionus and starting walking about 1/2 hour or more every day.
It's been 12 years sense I had a cigerite. And the first 2 months I lost about 8 lbs
instead of gaining.

Nicotine Anonymous - A 12 Step Program offering support to those who want to stop all forms of tobacco and nicotine addiction. Formerly smokers anonymous.

[Jentri]

Well, it's so nice to have stumbled across this thread! I am smoke-free for 9 days now...and it has not been easy! I used smoking as an appetite suppressant, and always worried about gaining if I quit (dumb, I know). I finally bit the bullet, starting taking prescription Chantix, and quit. I have really allowed myself lots of "treats" in the form of food to get through the first week. Now that I am into week 2 of no smoking, I am eating clean, and just gritting my teeth to get through the tough times.

Although it's hard, I know I am giving myself a great gift---longevity and health I applaud all of those who have quit, and hope to inspire others to give up the smokes....it is truly the best thing you can do for yourself in terms of health.

N.B.- had to stop taking Chantix after 2 weeks.....anyone else not take it for the recommended time period? Results? I just couldn't hang with the gloomy-feelings I seemed to have because of it...

[Monkee]

I am proud to say that even if I have been having massive cravings to smoke I have not given in and do not plan to. I am in control and cigarettes have no power over me.

E.W. - Reading that you haven't smoked in 12 years is inspirational. I hope to be there one day. Congrats!

Jentri - You're absolutely right. This is the best gift you can give yourself. It comes attached with such freedom as well. You seem to be doing well. Just stay strong. The first few weeks are the hardest. You can do it though!

[Jentri]

Thanks, Monkee

It's nice to hear kind words from someone who knows how hard it really is. Non-smokers just don't understand how powerful the addiction is. On the plus side, I've began to jog, and hope to complete a 5k in the next few months. Last time I quit, I got into running, and loved racing! Once I started up again, that went out the window, of course.....
You are in control, Monkee....you decide whether you give into addiction or not...I love how powerful your statements are!!

[Monkee]

I am still smoke free! Take that cravings.

Jentri - Great goal!
I am training for a marathon myself and while some days I really hate it, lol, in the end I love it. You jogging will be a great way to release some tension and get yourself energized and pumped. The 5k will gives you something else to focus on instead of smoking. If you get the urge, take a jog.

[StoneAgeQueen]

Hi guys. I gave up smoking on Valentine's day of this year.. before then I'd been a pack a day smoker since I was 14 years old, I'm 29 now and I always said that I wanted to give up before I turned 30. Well I've done it and I can confidently say that I'll never smoke again.

I used the nicotine inhalers.. I found the inhalation of the nicotine acted very quickly, like smoking really. Now I barely use it as the cravings have gone away. It was difficult at the start but I knew it'd get easier so I persevered. I was sick of the grey 'smoker's skin', tired of smelling like an ashtray, and I noticed that one of my gums had receded slightly where the smoke was inhaled.

I planned my life around cigarettes and drank endless cups of coffee during the day with my cigarettes. When I gave up my worst cravings were in the mornings but that stopped after a few weeks. I barely even think about smoking now. If I can do it anyone can. My skin is glowing now and I feel fit and healthy.

[Jentri]

WTG, Monkee!

Taking it one day at a time is all we can do I had a great run last night....really pushed through and challenged myself....the "feel-good" chemicals that running releases really are quite amazing. Having to retrain my brain to not expect that rush of dopemine every 30 minutes like I got when I smoked is tricky....

Do you have a particular marathon you want to run? If so, when is it?

[Jentri]

Stone Age...

Good to hear! Your story is an inspiration. I too was addicted to coffee/smokes, and it seemed like an endless all-day cycle. Yuck! Now, I've switched to decaff tea throughout the day with a couple of cups of java in the morning.

How long until your cravings went away? My cravings are less frequent, but still, at least 2-3 times a day, and I have been quit 11 days now.

[StoneAgeQueen]

Jentri- I used the nicotine inhaler constantly for the first few weeks, then I just found that my usage decreased naturally as I didn't think about cigs as much any more. It probably took about two months before they left completely but they were manageable after about three weeks.

[Bluqq]

Help!

I quit several years ago using Allan Carrs book. I started a year ago during a horribly stressful time. Its gradually increased and Im back at a pack a day. I reread my book and it didnt give me the same umph as last time
I want to stop

[Jentri]

Blugg---

You CAN do it. It is simply a matter of making choices every day. I used Chantix, which really helped me tremendously! I know it's not a one-size-fits-all, but maybe the patch, gum, etc, You must keep trying until you find what works for you.

And because you have successfully quit, you know you can do it....that is some pretty awesome motivation in itself! I wish you all the best in your journey to break free from addiction....it is still a daily struggle for me, but it all comes down to what choices I make. I choose not to smoke today Let me know if there's anything I can do to help give you a positive push

[asbrown]

I decided yesterday to quit smoking. I smoke my last 3 cigarettes yesterday. So far today hasn't been too bad. I'm tired of being a smoker. I'm tired of smelling like smoke and having to stop what I'm doing to smoke. I'm also tired of spending all of the money on cigarettes.

I have gone cold turkey. I made a decision a few months ago to lose weight, and I have been very sucessful. Now I have made a decision to quit smoking and hopefully that will be just as sucessful. I think that it will be easier this time since my roommate has quit and several of the people that I spend the most time with don't smoke. I had drastically cut back, but I'm going to quit. Hopefully I wont kill anybody in the process. I'm not giving up my coffee though.

[StoneAgeQueen]

You can do it. Feel free to message me if you need any support. Giving up smoking is one of the best things that I ever did for myself.

[asbrown]

Ok its day 2. Yesterday, I got a little stressed out at work and bummed a smoke from my boss. I took 2 puffs and saved the rest. I did end up finishing the cigarette by bedtime. So far so good today. I'm not a stressed out. I feel pretty good. I just have to make sure that I stay that way. I have had a diet soda today, but thats a lot better for me than cigarettes. I just hope I can keep this up!

[Jentri]

ASbrown--

Good for you on making the decision to stop. It is truly the best gift you can give yourself I got sick of smokes ruling my life as well.....I am now 18 days smoke free, and think about them less and less. I am so glad I quit, and know it is adding years to my life.

I know sometimes the cravings get tough! Try deep breathing, brisk walk, chugging a liter of ice cold water, or sucking on SF mints....these are just a few of my techniques Let me know if you need anything, or just want to talk through a rough patch.

Once again, keep up the good work, and remember how nice your hair will smell with out the lingering smell of stale smoke! (I can finally smell my expensive salon shampoo ;P)

[asbrown]

Thanks for the tips! I made it another day! Still smoke free. I haven't had any soda today either. I know its only been 4 days, but I feel great. The big test will be going to see live music tomorrow night.

[Monkee]

Yay way to go everyone!
One day at at time and if needed one hour at a time.
YOU CAN DO IT!! You're all doing GREAT!!
Take back control. You're in CHARGE.

For those of you who have a habit of holding a cigarette....
I got a pen and took out the ink and would use that instead to satisfy the mental part. It helped for the first few weeks without actually smoking and setting myself back.

[arkie1]

Hi! Can I join in? On my Dr's recommendation, I purchased the e-cigs. My quit day was Sunday, June 19, 2011 (which was fathers day. I lost my dad 3 1/2 years ago, but he always wanted me to quit smoking, so I thought it was a good time, and a gift that would have pleased him no end). So far, using the e-cigs, it has not been all that hard. When I find I'm thinking about a smoke, I just take a few quick puffs off the e-cig, and the urge calms down. I asked my dr if these were safe...his answer was "are cigarettes safe?". I thought it was a good answer to my question. Good luck to all of us. I will try to be an encouragement to all of you, and I know you all will be to me.

Carole

[kare30bear]

Hi everyone....and congratulations on your quits!
Monkee...I completely relate to what you said about panicking over running out of cigarettes in the middle ore night and having to make a run to the store at weird hrs. I was completely controlled by cigarettes at all hours of the day. I would pit off goingto bed just to keep smoking....wake up, even if I was still exhausted...just to smoke....I realize how insane that is now.

I will be battling Day 6 tomorrow, and have been keeping a journal to see igor helps me...which has been up and down. Today has been my testiest day yet. I have remained free from smoking so far...but im wondering if im starting to refrain from leaving my house to do so. Im afraid to go places in case im tempted...this is my safe zone.

Im contemplating getting and ecig to help me around other smokers. As for now....im using the patch. It helps some but I've been having difficulty keeping them stuck on my skin.
Im so glad I have found this thread to help me with support and now I truly don't feel all alone.

Goodnight.

[Monkee]

Arkie & karebear - Way to go on quitting! Making the choice to quit is the hardest part, but you've gotten passed it. The first few weeks will be rocky, but fight the urge, and push forward. Its all a choice. You can be stronger than the urge and say NO. Easier said than done, but always try to delay smoking for 10 more minutes. Sometimes just waiting it out takes away the urgency to smoke. It really is a mental thing. I know the first few days it feels physical, but then its mental. Its just what we are used to and how we have programmed our minds. To depend on cigarettes and NEED IT. We don't need them, however. They are a nasty habit that takes over and controls you. Time to take back control, ladies. YOU HAVE IT IN YOU!! STAY STRONG!

Re: the ecig.
A family member of mine uses it. I have mixed feelings on it. I think it helps, but I also think that it keeps you in that state of mind of smoking. It really is a YMMV type of thing. Different things will work for different people. Just find something that works for you. Any reduction in smoking is a step in the right direction.

TO EVERYONE ELSE.....I hope you're all doing great and staying smoke free!

Together we can do it!

[Monkee]

GOOD MORNING EVERYONE.

It's the start of a new week! How did everyone do over the weekend?
Check in when you get a chance.

And remember YOU CAN DO IT!!
You're NOT alone.

[arkie1]

Just want to report that I have been using the e-cig since June 19, and I must say, it is the easiest thing in the world (to me atleast...ymmv). I have not even wanted to smoke. And, I'm noticing that I'm even using the e-cig less with each day. I'm not ready to give it up entirely, but I can see that day coming. I am so glad that I decided to try them, and that they are working for me. I was burning up 2 packs of ciggies a day..ruining my health and spending tons of money!
I"ll be glad to answer any questions you may have. I'm no expert, but I do know they work.

Carole

[Monkee]

That is awesome, Carole!
I am so happy to hear that you're doing so well.
Yay!!