Goodbye and Good Riddance Cigarettes!

[AuthentiQ]

Dear Cigarettes,

It’s time to bid farewell, to part ways with a habit that's become a part of me. Our journey together has been filled with highs and lows, but it's time for me to move on to a healthier lifestyle. You've been there through thick and thin, but I must say goodbye now. It's not you; it's me. I need to prioritize my health and well-being, and that means letting you go.

It’s not going to be easy, but I know it’s the right thing to do. I’m ready to embrace a life free from the grip of addiction. I’m looking forward to feeling healthier, breathing easier, and living a longer, more fulfilling life.

Thank you for the lessons, but it’s time for me to move forward without you. Goodbye, old friend.

Sincerely,
Sonja G

[YoungAtHeart]

Welcome!

Great and well thought out good-bye!   I would feel remiss if I didn't first point out that cigarettes create an addiction to nicotine; it is more than a habit!  It is a two part addiction.  I hope you will do some reading to better understand it.

Understanding this addiction and having a PLAN going forward will reduce the anxiety of quitting.  Get busy learning and preparing, and I think you may actually start to look forward to this journey!  You will do this one day at a time, so don't be looking further ahead than that. 

An important thing you can do right now is to educate yourself on what nicotine does to your body and mind. I was amazed when I learned that the stress reduction you feel when you ingest nicotine is caused by the brain receptors calming that have gradually built in volume jonesing for their next fix!  I highly recommend Allen Carr's “The Easy Way to Stop Smoking”  that brings light two other things you might not know.  You can purchase a digital version online or borrow it at your local library.  Here is a video to inform you further about nicotine addiction: Nicotine and Your Brain.

I quit many years ago , and I base my overall recommendations on my experience and that of others here over the years. If you decide to use a quit aid, I recommend those that don't let the addict control the dose such as Rx drugs and the patch. Lozenges and gum are fine, but don't sub them for every cigarette you used to smoke.  That will simply be substituting one addiction for another.  Have a plan to reduce use over time. Each cigarette you smoked contained about 1 mg of nicotine. If you use more than one form of NRT, be sure you aren't getting more than when you smoked.

To better deal with the habit part of the addiction, change up your routines so the smoking associations are reduced.  Drink your coffee with your OTHER hand in a place different from when you smoked. Maybe switch to tea for a bit.  If you always had that first smoke with your coffee, try putting your walking shoes on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! .  Take a different route to work. Take a quick walk at break time where the smokers AREN'T.

After you have eliminated as many associations as you can, you need to distract yourself through any craves.  You can take a bite out of a lemon (yup - rind and all), do a few jumping jacks, go for a brisk walk or march in place, play a computer game.  Keep a cold bottle of water with you. Don't let that smoking thought rattle around in your brain unchallenged. You might visit Games: The active ones are at the top of the list going down the left side of the page.

Here is a link to a list of things to do instead of smoke if you need some fresh ideas:

101 Things to Do Instead of Smoke - EX Community

The conversation in your head in response to the "I want a cigarette" thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?"  Then DO it.  You will need to put some effort into this in the early days, but it gets easier and easier to do.

You might want to join other site members by taking the daily pledge when you quit. It helps to hold yourself accountable and also accountable to others here. Find it at Home (top left), then first box titled Take the Daily Pledge.

Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!

Nancy

[jonimarie]

@AuthentiQ welcome to EX. The quit journey is up and down, but then so is life. Stay close to this site for guidance through the ups and downs. And Believe you are worth it, a life free of the grip of nicotine.

[Barbscloud]

@AuthentiQ Welcome to the Ex and congrats on upcoming quit.  A good-bye is a great way to begin your journey.

Quitting nicotine has different components.   It is physically addictive, as well has having psychological/emotional aspects.  Over time, smoking behaviors do also become habits.  When quitting we have to work on both to be successful.   This link has some great information to get you started in the right track.

https://www.becomeanex.org/guides/?cid=footer_community_linktobex

And join many fellow quitters on the Daily Pledge.  It's a great way to start your day off in a positive way.

There is lots of support here, so reach out anytime we can help.

Look forward to celebrating with you on the 8th and many milestones to come.

Stay busy and stay close.

Barb

[CommunityAdmin]

Welcome @AuthentiQ! My name is Quiana, and I am a part of the EX Team. Congratulations on your decision to quit! I wanted to reach out and personally welcome you to the EX Community! We are so excited you have joined us. This is a very supportive community so feel free to keep us all posted on your quit journey reach out and let us know if you need anything.

Here are some articles that might be helpful as you prepare for your quit date: 

https://www.becomeanex.org/ex-resources/about-quitting/get-ready-to-quit/right-before-you-quit/

https://www.becomeanex.org/ex-resources/about-quitting/get-ready-to-quit/3-ways-to-get-your-support-...

Quiana, EX Team