I Think I'm Going To Need Some Help Please ...

[Paul723]

Copied from Ladybug's post:

My smoking A-B-C’s and D’s

A friend sent this to me in the early stage of my quit and it became my guide! I don't know who wrote it and I don't know if it has been posted here before.....I apologize if it is a double post...but it helped me a lot and I thought I share!



The A's:
•Avoid situations you know you cannot handle
•Alter your response - change the flavor of your coffee, sit in a different room, meet your friends in a neutral (nonsmoking environment)
•Accept that some days will be tougher, and that by sticking it out you will get stronger.

The B's:
•Believe in yourself....you can do this.

•Behave! You don't have to be a total brat....it's not going to kill you.

The C's:
•Cope with it and write down how you feel.

•Calm down. There is no reason to panic you don't need cigarettes.

The D's
•Delay your next craving for as long as possible by:
•Distracting yourself - keeping busy is extremely important. Go for a walk, or pull out your guitar.
•Drinking lots of water or some herbal teas, keep it in your mouth for a while, enjoy the sensation. Chewing gum can help too.
•Deep breathing. An easy way to relax. You might have done this 200-300 times per day when inhaling smoke.



Emergency Coping Plan:

AVOID the situation.
Identify the situations when you normally smoke or chew, or feel cravings. For most, high-risk situations include work breaks, finishing meals, having coffee or being in a bar. Plan how you will avoid these situations for a few weeks. Plan for alternate activities.

LEAVE the situation.
If you find yourself in one of these high risk situations, leave if you can. And, leave before you get a craving.

DISTRACT yourself from the craving.
If you find yourself in a situation you can't leave and you get a craving, distract yourself from the craving by: Thinking about something else, like your Benefits of Quitting (or how much money you’re saving every week, how your body is healing itself). Doing something else to distract yourself like drinking water or deep breathing exercises. Thinking about an upcoming event in your life, such as a vacation.

DELAY acting on the craving
If you can't keep your mind off it, then make a deal with yourself that you will wait 5 minutes before you give into the craving. The craving will usually pass in a couple of minutes anyway. If you delay, the craving will go away.

Use SELF TALK
A craving may be accompanied by negative thoughts about your ability to resist it. Use positive self talk statements to combat your negative thoughts. Talk loud if you have to

[Doreensfree]

Hi sue,

You have had some brilliant advice here....all I can add is....

Please don't smoke......it has to come from you .....

I've just spent another few hours watching all the folks with severe c.o.p.d.....trying just to walk.....

All those nice people thought it wouldn't happen to them.....but it did.....

Stay strong honey...and come here when ever to get a chance...

Hugs

Doreen x

[Nicole Diver]

I am so moved by all the responses in this thread.

Soozie, we are rooting for you!  Allen Carr audible helped me through more times than I'd ever care to admit.

You deserve happiness, you deserve to be free of this horrible addiction.  I loved what Paul said earlier.  I did that too and it worked.  Take smoking off the table.  When it's off the table, there is no gut wrenching agony of "do I or don't I."  You know that you don't.

Here's a disturbing vid that I've peeked at a few times to remind me I'm doing the right thing:

 

[Pippa]

Soosie - you know I love ya but you really need a serious mind set change here - If you keep telling yourself that you will face triggers -- guess what - you will !!

 

Remember you are a non smoker now - and you know you have the skills and tools not to smoke.  Maybe instead of thinking being around smokers-  will make you want to smoke - promise yourself you will take the time to really study them - you will see the addict at play - guarantee.  While you are watching them remind yourself of how they burnt your throat and how bad they tasted, maybe also take the opportunity to get a whiff of essence of tobacco -- that "lovely" stale smoke smell -- yep pretty sure you would love having that back ... not !!  Once you have done that -- ask yourself would you really want to trade your new freedom for that ??

 

Dont think/ expect to face triggers -- instead know you are going to have wonderful opportunities to reinforce how great your quit is and to understand all the benefits of what you have done -- and let these thoughts fill your mind that that letting the "what-ifs" take up mind space.

[Soozie]

Thankyou all so much, this is really going to help me, in fact it already has ... I am going to embrace the whole experience for what it is, a lovely family time (turning 50 maybe not so lovely lol !) ...

I will make sure I find the time to read this thread every morning while I'm having my coffee and making  my NOPE pledge for the day ... 

 

I have already allocated some jobs to other people ... I have one of my daughters helping me today. My other daughters boyfriend is helping me outside in the garden tomorrow !  Instead of trying to be superwoman I told them the truth that my organisational skills are not at their best at the moment and I need help ... never done this before always too proud, wish I'd done it years ago , they are more than happy to help !!!

 

I have also made a list, a very long list of things I would like to do and things I have to do ... I even put on the the stuff I've already done, just so I could get the pleasure of crossing them off the list  :girl_haha:

 

So what am I doing instead of working on my list ... sitting at the computer hahaha ..... :girl_impossible:

 

Sue x

[Petra]

This is a great thread.  

 

You have given many excuses to smoke, so if you want to smoke, the excuses are all there.  

 

If you don't want to smoke, then don't smoke.  If you need a moment, go to the bathroom and take a moment to think.  Ask yourself why you want to smoke.  Then, if you really want to light up that one smoke, have a virtual one.    

 

Imagine yourself smoking, but instead of "romanticising" the smoke, remember how smoking really feels.  This has helped me a lot at times.  I "virtually" smoke a cig.  I imagine putting the cig in my mouth and lighting it.  Immediately, I feel the smoke pass my lips, tongue and mouth.  It is hot; it burns my lips, and the taste is foul.  It burns my nose.  The heat and smoke burn my throat, then fills my chest.  So, I try to blow all the smoke out, but I can still feel the heat and smoke in my stomach.  It makes me feel a bit nauseous, but I ignore this feeling.  I can feel the the chemicals rushing through my veins.  The circulation in my hands and feet is off - jumpy, cold.  I cough - just lightly for the moment.  Then I take another drag and wish so badly that I was a non-smoker.  

 

Then I rejoice, because this was all a memory and imagination.  I take a full deep breath of clean, smoke free fresh air - no coughing, no burning, no smell, no addictive nicotine.  

 

I know too that sometimes it is hard to post to the whole Board, so if you need to PM someone, that works too.  I'll PM you right now, so you have me in your PM folder.  :)  

 

You can totally get through this Soozie!!! :)

[Tink]

hi soozie you have been given great advice by the others above and I have not much I can add

 

all i can say is what works for me and that we cannot let any excuse or situation make us smoke and we have to do what ever it takes - but not wanting to smoke is the biggest mind tool and the rest of the great stuff is reinforcements and it works

 

I hope you have a great time with the family and please remember SOS if needed - there is no shame in asking for help none whatsoever 

 

you are a great inspiration and role model to your children - believe me they will notice it even if they dont show it or say anything - but it is there 

 

believe in yourself and your strength soozie and you can overcome anything xxxxx