I think this afternoon and evening has been the hardest in terms of physical withdrawal. Although I felt pretty rough! I took myself out for a 2 mile run, showered and relaxed and feel a lot better.

I do a lot of writing both in work and out of work. The out of work writing was very much associated with having a smoke; so I need to find another way to step away from writing and have that moment for thought. I'll figure something out.

I can feel the urges getting weaker and my resilience growing stronger - i'm winning.

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