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Quit Coach Linda
Quit 8 years 4 months ago posted 1 week ago
Choosing to be tobacco free is one of the best decisions we can make for our overall health and well-being. It’s not every day that we make a decision that will have such a huge and positive impact on the rest of our life. Let’s take a moment to celebrate our wonderful decision to quit smoking and take a few minutes to visualize our life without tobacco. We can certainly see many benefits and rewards of being smoke-free.

Quitting smoking is a choice we’ll never regret making and our life will improve in so many ways. To get an idea of what to expect from tobacco cessation and what we need to do in order to prepare ourselves for our quit journey, we can ask ourselves these following questions:

- How quitting smoking can change my life?
- What are the reasons that motivate me to make this change?
- What are the things I need to do to achieve my goal?
- What are my skills and strengths that will help me in my quit journey?
- Are there any local programs and resources available in my area?
- How can I access to those programs and resources?
- Who are the people who can support me?
- How can I keep my motivation strong throughout my quit journey?
- What are the benefits and rewards that I can expect from quitting?
- How will my daily life look like after quitting smoking?

Based on your answers to those questions, what are the things you can expect from your quit journey? If you have quit already, how did your life change after quitting smoking?
QuitCoach Kristena
Quit 5 years 2 months ago posted 1 week ago
It can be very challenging to give up smoking when you typically smoke in social settings with friends, family, and/or coworkers. You may not want to feel left out for not smoking and engaging with others or you may not be able to say no to cigarettes in social environments.

Here are some tips that can help you set boundaries and prevent yourself from smoking with others:
-Inform your friends, family, and/or coworkers that you have quit. This will help you keep yourself accountable for your quit and prevent others from offering you cigarettes.
-Have an item, snack, or drink with you to keep yourself busy while others are smoking. It can even be handy to have snacks that mimic the feeling of a cigarette such as pretzel sticks.
-Inform others that your house and car are now smoke free.
-Remind yourself of your reasons for quitting and ensure you are strong enough mentally to resist the temptation before attending social events. It can be helpful to write down your motivations for quitting and keep them in your pocket as a reminder.

It can be hard to quit smoking because you do not want to feel like an outcast in your social circles when they are smoking. Remember you are strong enough to resist the temptations and you can say no. We believe in you!

What are some other strategies that have worked for you?
Quit Coach Linda
Quit 8 years 4 months ago posted 1 week 1 day ago
Many people choose the gradual reduction method as a way to prepare themselves to quit smoking. With this approach, they will gradually cut down the amount of cigarettes or other tobacco products they use each day.

This method of gradual reduction has been proven to increase our chances to quit successfully in the long term. Furthermore, we may experience some positive changes such as reduced risks associated with the use of tobacco and we may achieve small health benefits along the way.

Here are some ideas and things that you can do to reduce your smoking:

- Choose not to smoke inside the house or in the car and make your smoking less convenient for yourself;
- Determine a specific time frame to smoke;
- Set a goal for yourselves and limit your smoking to a certain amount of cigarettes each day;
- Remove out of sight all the things that remind you of smoking such as cigarettes, ashtrays and lighters;
- Delay the first cigarette in the morning or start smoking later and stop smoking earlier at the end of the day;
- Choose to smoke half a cigarette at a time or take a few puffs at a time;
- Try another brand of cigarettes that you are not too fond of;
- Choose specific places where you allow yourselves to smoke. For example, smoke outside only;
- Leave the pack of cigarettes at home when you go out;
- Choose to put a certain amount of cigarettes in the pack instead of having a full pack with you. For example, put 10 cigarettes in the pack each day and stop smoking once that pack is done;
- Use nicotine replacement therapies such as the nicotine patch, gum or lozenges to help manage nicotine cravings and withdrawal symptoms;
- Use the 4 D’s (Delay, Distract, Drink Water, Deep Breathing);

Did you try the gradual reduction method and did it work for you?
QuitCoach Keri
Quit 22 years 3 months ago posted 1 week 2 days ago
Many of us have faced a time in our Quit journey that we struggle with how to distract ourselves from the nagging withdrawal symptom of intense cravings. We all have tasks that we can do to distract ourselves; some bring us joy, others just take one less thing off the list of items that need to get done in the day. I say CONGRATULATIONS to everyone for however you manage to get through the initial, and at times ongoing cravings we experience.

A great way to prepare yourself for times in your quit journey that inevitably you will experience some cravings is to have a predetermined list of things you would like to do, things you want to accomplish, things that bring you joy, and sometimes even to add in those daily items or chores that just need to get done. Your list will be personal to your own journey and lifestyle. Its great to have some things on your list that will not only distract you physically for the amount of time that a craving will last (which is approximately six (6) minutes), but things that will psychologically take you out of your state of thinking only about your desire for a cigarette. Items on your list that can achieve overcoming the craving in both a physical and psychological can include taking a walk in nature, progressive muscle relaxation, meditation, journaling, intentional deep breathing exercises, even an impromptu dance session.

If you are prepared with a written list you will feel more empowered when that craving hits and you don't know what to do with yourself. Instead of feeling powerless or helpless in overcoming the craving you can pull out your list and focus on one of the items. It may not be easy to get through the cravings during your quit but it's far easier to set yourself up for success by preparing for it prior to your quit.

I would love to hear what some of the items might be on your list.....
2 Comments last reply 1 week ago
era Log in or register to post comments
Quit 3 months 1 week ago Commented 1 week 1 day ago
Oh gosh, the list is LONG. Primarily consisting of chores. The cravings are few now, so I'm working the list at a snail's pace. I did manage to get in some walks and that helped a great deal . The benefits of fresh air and exercise cannot be understated 🌻
QuitCoach Keri Log in or register to post comments
Quit 22 years 3 months ago Commented 1 week 1 day ago
Hi Era, thank you for sharing on the post...I am happy to hear you accomplished many chores while managing your cravings! I am sure your home is sparkling now that the list is being whittled down. You are absolutely correct that the benefits of fresh air and exercise can be so rewarding to your overall well being and overcoming cravings. Congratulations on your amazing milestone reaching 3 months Smoke-free!!! We are so incredibly proud of you!
Quit Coach Linda
Quit 8 years 4 months ago posted 1 week 2 days ago
Setting a quit date is an important step to quit smoking successfully for many people. Even though there’s no perfect day for tobacco cessation, choosing a specific date can help us in our preparation to quit and will also keep us motivated.

As we know, everyone has a unique journey and will have an individual quit experience. There’s no right way or wrong way to quit smoking. Some people like to pick a specific day and will choose their “ideal moment” to take the plunge. Knowing when to quit and having a definite date in their mind can give them enough time to prepare themselves, focus on their goals and track their progress.

Here are some things that may help us when we choose a quit date:

- Pick a day within the next 30 days to give ourselves enough time to prepare. Sometimes, choosing a date too far away will decrease our motivation to quit and gives us time to change our mind.
- Choose a date when our schedule is routine and when it is not too busy.
- We may choose a date with a special meaning like a birthday or anniversary.
- We may choose the same date than a friend or family member who is also quitting, so we can support each other and have a quit buddy.
- Avoid choosing a day when there’s increased stress or temptations to smoke like a day of celebration or party.
- We may just pick a random date and make a strong commitment to quit on that day or be flexible and change our quit date throughout our quit journey.

Choosing a quit date may not work for everyone. Do you plan to quit on a specific date or do you prefer to go day by day and simply quit when you are ready? If you have quit already, what worked for you?
2 Comments last reply 1 week ago
era Log in or register to post comments
Quit 3 months 1 week ago Commented 1 week 1 day ago
Well, it was just an ordinary day - not a planned quit date. I ran out of cigarettes and instead of going to my corner store I went to the pharmacy and got the free government program nicotine lozenges. I also bought the mouth spray. That was Feb 18th and the beginning of my challenging but rewarding quit journey 🌼
Quit Coach Linda Log in or register to post comments
Quit 8 years 4 months ago Commented 1 week 1 day ago
Hi Era, thank you so much for sharing what worked for you in this wonderful post. It was not a planned quit date and you’ve proactively took the initiative to quit smoking on a day when you ran out of cigarettes. Way to go! We are so glad to hear that you have found an approach that worked well for you and using nicotine replacement therapies such as the lozenge and spray is an excellent method to quit for the long term. Please keep doing what you are doing and continue with your amazing journey. Yes, a quit journey is so rewarding and beneficial in so many ways. Keep moving forward. Many wonderful things await you. You are doing fantastic at 3 months smoke-free and congratulations on achieving this incredible milestone! Thank you again Era and cheers to your continued success!
Lavigne
Thinking about quitting posted 1 week 4 days ago
Heavy heavy smoker (40-50 cigs a day for the last 17 years)
Co morbid disease
4 Comments last reply 1 week ago
Time@toquit Log in or register to post comments
Quit 7 months ago Commented 1 week 3 days ago
Hi Lavigne, I am a recently quit smoker, about half what you smoke, but three times the years. I can’t believe I pulled this off, 8 months and though I still think about smoking constantly, still quit.
I don’t know how old you are, but most folks I’ve known with your habit have died in their fifties. If you’re cool with that, cool, puff on. For me it was the realization it would be a slow painful death and I’m too chicken for that.
Lavigne Log in or register to post comments
Thinking about quitting Commented 1 week 3 days ago
Hi Time. Yes indeed, I was not sure though if the death is always painful and slow. I was hoping for just a simple heart attack maybe? I am 48. But quitting seems impossible since 2006. I quit before that, for three years.
QuitCoach Keri Log in or register to post comments
Quit 22 years 3 months ago Commented 1 week 3 days ago
Hi Lavigne, first I will say welcome to this forum. The fact that you found the forum and put it out that you are thinking about quitting is a fantastic first step in your Quit journey. I think you will find everyone here is incredibly supportive and we all started at just thinking about quitting at some point. There is also a ton of great information on creating a quit plan that is unique to your personal smoking habits, and how to overcome some of the challenges you may face along the way. It is completely normal to feel scared and nervous as you think about a quit day. Try to remind yourself of your reasons for quitting when those feelings arise! You are ready for this next step in your quitting journey and we are all here to support you. Take it one day at a time- each day is a milestone! As for quit aids, we can help you find NRT products such as the lozenges, patches, and/or gum as well as prescription medications such as Champix or Zyban. Please reach out to a Quit Coach at 1-877-455-2233 if you are interested. We believe in you and wish you the best of luck on your quit journey!
Time@toquit Log in or register to post comments
Quit 7 months ago Commented 1 week 3 days ago
There are way better quit aids now, I used Champix which was a miracle pill. I just stopped craving tobacco.
May not be your thing, but I recommend trying any and all quit aids out there until something sticks.
bronagh
Quit 1 week 1 day ago posted 1 week 4 days ago
Any day now terrified but anyone use citysine
2 Comments last reply 1 week ago
QuitCoach Kristena Log in or register to post comments
Quit 5 years 2 months ago Commented 1 week 4 days ago
Hi Bronagh, Congratulations on starting your quitting journey! It is completely normal to feel scared and nervous as your quit day approaches but try to remind yourself of your reasons for quitting when those feelings arise! You are ready for this next step in your quitting journey and we are all here to support you. Take it one day at a time- each day is a milestone! As for quit aids, we can help you find NRT products such as the lozenges, patches, and/or gum as well as prescription medications such as Champix or Zyban. Please reach out to a Quit Coach at 1-877-455-2233 if you are interested. We believe in you and wish you the best of luck on your quit journey!
Time@toquit Log in or register to post comments
Quit 7 months ago Commented 1 week 3 days ago
Citysine? I used Champix. I’m 65, smoked for 45, been trying this for years and (touch wood) this worked for me.
Everyone is different, just keep trying. The medications we have today are so much better. Use everything and anything, just keep at it. Smoking is idiotic if you think about it. I cringe to think I kept at it for so long thinking it was part of my personae. Ugh
PST75
Quit 1 week 5 days ago posted 1 week 5 days ago
Hi Everyone,

Today is the BIG day for me. I have been smoking on and off for the past 2 years and I finally made the decision to let it go! Using a nicotine spray help me to stay in control of my addiction and most importantly to avoid affecting the people I love by the mood swings generated by the nicotine withdrawal. Planning to stop the spray within 1-2 weeks.

Cheers and good luck everyone!
1 Comment last reply 1 week ago
Quit Coach Linda Log in or register to post comments
Quit 8 years 4 months ago Commented 1 week 5 days ago
Hi PST75, we are so thrilled you’re here and congratulations on your decision to make such an amazing change that will bring you so many benefits! Choosing to be tobacco free is one of the best decisions you can make for yourself and you will not regret it. Today is the BIG day for you, that is so awesome! You are motivated and ready to embark on a wonderful and rewarding journey. Excellent work getting yourself prepared for your quit day and using nicotine replacement therapy such as the nicotine spray will increase your chances of quitting smoking successfully for the long term. We are so glad to hear that you are using a tool that will help you stay in control and will also help you reduce withdrawal symptoms such as mood swings. You are doing a fantastic job at preparing yourself for your quit day. Way to go! If you would like some support, please feel free to reach out anytime. We are here for you. Thank you for joining us today and welcome to the QuitNow community! Wishing you a wonderful smoke-free journey!
ELLAREY
Quit 1 month 2 weeks ago posted 1 week 5 days ago
I am one month +7 days smoke-free! I am here to tell people it CAN BE DONE. You CAN quit smoking. If you make sure you have all the strategies in place like Quitnow forum/coaches, counselling, NRT… new habits like running, walking, biking etc…. You can do it. I approached it like project management … had a strategy and referred to “my plan” in my vulnerable moments. Personally, for me… having a “go to” alternative activity was helpful. I also listened to a TON (like all the time at the beginning) of podcasts encouraging me to quit and stay quit as well as videos on living my best life …”on the other side of smoking”. Its truly been both the scariest thing to attempt and THE BEST thing I have done. I promise ypu… quitting the cigs makes you “different”… not radically but …you know what I mean! I truly felt like a million bucks saying “I’m a non-smoker” at a BBQ the other day.
1 Comment last reply 1 week ago
QuitCoach Mackenzie Log in or register to post comments
Quit 10 years 6 months ago Commented 1 week 5 days ago
Hi ELLARY,

Wow! What motivating words. Thank you for showing everyone that this is possible and congratulations on conquering 1 months 7days!

You are absolutely correct; forming a plan, be prepared and having strategies will help make your quit a lot more achievable. What a great strategy of using a "go-to" activity as an alternative to picking up a cigarette.

I am so happy to hear you are doing great and feeling great! Your journey is inspirational and will help other know IT IS POSSIBLE. It always seems impossible until it's done. Thank you ELLARY! <3
Beeswax
Quit 1 month 3 weeks ago posted 1 week 5 days ago
Hi Peeps

This time around I was so successful and I want to share why.

This time I went on the patch.

Stage 1 my body was achy for 4 weeks and other side effects.
Stage 2 is equivalent to 1/2 the cigs in content and side effects are less. Some mornings, I forgot for hours to put it on.
On Monday I switch to Stage 3 for 2 weeks and it is like 5 cigs a day. I am wondering if I really need this.

I have a feeling I may only do Stage 3 for a few days, but I know I will not be returning as a smoker, ever!

This quit attempt worked because I realized that I had two things to tackle and dealt with them separately. The mental angst and the physical withdrawal.

The mental/emotional was more difficult. The patch gave me security and space to deal with the mental which is something that I will always revisit.

The biological is just like the flu to ride through for a couple of days, and much easier when there is smaller nic content in my body at stage 3. If I am not feeling physically well with the content delivered with the patch, it is a win to get off of it.

This process was certainly emotional, but instilling logic helped me break it down to be manageable and achievable.

Coming to this support group also helped me remove the fear and isolation that I struggled with.

I have this deep appreciation for the QuitCoaches and all of you that gave me a thumbs up and comment of encouragement.

I am so very grateful for your support.
2 Comments last reply 1 week ago
ELLAREY Log in or register to post comments
Quit 1 month 2 weeks ago Commented 1 week 5 days ago
Thats amazing. Congrats. What a huge achievement!
QuitCoach Mackenzie Log in or register to post comments
Quit 10 years 6 months ago Commented 1 week 5 days ago
Hi Beeswax,

We are so appreciative of you sharing your journey. You established a fantastic quit plan, and were self aware and prepared to handle both psychical and psychological effects. I love to hear you are constantly revisiting your quit plan and establishing steps on were you are at in your journey.

I hope you message inspires others and shows them that it is possible. Again, thank you and Congratulations on hitting 1 month 1 week of being smoke free! :)
era
Quit 3 months 1 week ago posted 1 week 5 days ago
Hi friends,

To celebrate my 3 month milestone I went and got my teeth professionally whitened at a cosmetic dentist's clinic.

It was a lengthy, pricey procedure but well worth it!

I highly recommend it. You may have stubborn, old tobacco stains that you're not even aware of.

I can't stop smiling at everyone now. 😄

4 Comments last reply 1 week ago
QuitCoach Mackenzie Log in or register to post comments
Quit 10 years 6 months ago Commented 1 week 5 days ago
Congratulations on 3 months and what a great way to celebrate!! Your doing amazing and I love the idea of treating yourself and removing any reminder you ever smoke from your teeth.

"Keep smiling, because life is a beautiful thing and there's so much to smile about." -Marilyn Monroe
Beeswax Log in or register to post comments
Quit 1 month 3 weeks ago Commented 1 week 5 days ago
Congrats and how awesome. I was thinking of that myself. How wonderful that you treated yourself to that. Big hug to you
ELLAREY Log in or register to post comments
Quit 1 month 2 weeks ago Commented 1 week 5 days ago
That is brilliant Era - congrats!
GregD Log in or register to post comments
Quit 3 years 7 months ago Commented 1 week 1 day ago
Congrats era!!! Keep it up!
Quit Coach Linda
Quit 8 years 4 months ago posted 1 week 5 days ago
Finding your happy place can make your road to a smoke-free life a little bit smoother and more enjoyable. Many people associated their happy place to special memories, situation, activity or experience that makes them feel peaceful, content, relaxed or cheerful.

Everyone has their own happy place and they will intentionally reach for this special and safe space whenever they need a break from their busy lives. When things are rough and overwhelming, they can turn to their happy place just to relax, de-stress, re-energize themselves and get the strength and motivation to keep going.

Many people shared that having a safe comfort space to retreat, whenever they need to, is very beneficial for their mental health and it brings positivity and fulfilment in their everyday lives. Therefore, helping them during challenging times and can make a difference in their journey to a tobacco-free life.

A happy place does not necessarily mean an actual physical location. It can be any situation, experience or activity that triggers feelings of joy, contentment, serenity or an overall feeling of happiness and satisfaction. For some people, their happy places are when they are walking in nature; sitting and relaxing in their garden; reading a good book in bed; listening and dancing to their favorite music or having good time with family and friends.

When we know our happy places and use them to enhance our daily lives, it will benefit our quit journey in so many ways. What is your happy place?
stallion
Quit 1 week 6 days ago posted 1 week 6 days ago
Hope it works
2 Comments last reply 1 week ago
Quit Coach Linda Log in or register to post comments
Quit 8 years 4 months ago Commented 1 week 6 days ago
Hi Stallion, welcome to the QuitNow community and congratulations on your decision to quit smoking! We are so happy to have you here with us. Sounds like you are ready for this big lifestyle change and you are quitting today, that is so awesome! You can do this! There are so many benefits of quitting and it is so worth it. When you stop smoking, your body starts to renew and heal itself as early as the first day. You may see some positive changes within a few days of quitting and others as time goes on. Please know that you are not alone in your quit journey and we are all here to support you. You may read the other posts to get some ideas and tips on quitting and also check this link: https://quitnow.ca/stay-quit/surviving-quit-day for more information on getting through the first day. We all have different approaches to quitting and we'd love to hear about your quit plan. Please feel free to contact us anytime. Thank you for joining us today and we look forward to hearing more about your quit journey!
Beeswax Log in or register to post comments
Quit 1 month 3 weeks ago Commented 1 week 5 days ago
It works. Big hug.
Tony13
Thinking about quitting posted 1 week 6 days ago
i chose May 28 as my quit day , but on May 16 at 8:30 am i had my last smoke. i am coming up to 37 hours smoke free with a patch on and chewing nicotine gum . i was practicing before my quit date and now i am hoping to keep smoke free.
3 Comments last reply 1 week ago
QuitCoach Kristena Log in or register to post comments
Quit 5 years 2 months ago Commented 1 week 6 days ago
Hi Tony13, wow that is incredible! Congratulations on being smoke free for 2 days!! The fact that you have committed to quit earlier than your quit date just shows how ready and motivated you are for this quitting journey. Don't give up- you are ready for this! It can also be helpful to remind yourself that any craving or withdrawal symptom you experience is part of the journey, it is your body slowly healing. If you have intense cravings or want to discuss some strategies to help combat triggers please give us a call at 1-877-455-2233. We are here for you!
Stanley Log in or register to post comments
Quit 2 years 1 month ago Commented 1 week 6 days ago
Hi Tony,

Congrat you join the forum and starting to quit. The first week is not an easy week. Keep it up.

Cheer you up and KEEP NOPE

Stand firm to say no to nicodemon. you can do it cheers.
Beeswax Log in or register to post comments
Quit 1 month 3 weeks ago Commented 1 week 5 days ago
YAY TONY!!!!
QuitCoach Kristena
Quit 5 years 2 months ago posted 2 weeks ago
What is your motivation for quitting?

As many of you begin to embark on your quit journey or have already started it can be helpful to remind yourself of the reasons why you have decided to quit. Some motivations for quitting can include: health reasons, gaining a better sense of control, for your loved ones, and more! When you experience a craving, remind yourself of your motivations for starting this journey. It can even be helpful to write them down and/or put sticky notes of your motivations for quitting around areas and/or things that may trigger you to smoke. For example, put sticky notes of your motivations to quit on your door if you always go outside to smoke. Use your motivations for quitting as reminders to keep going on your quitting journey!
2 Comments last reply 1 week ago
Frankie B Log in or register to post comments
Quit 10 months 2 weeks ago Commented 2 weeks ago
My motivation comes from…..
Food is more enjoyable to eat and tastes better
The fact that I don’t wake up super exhausted every morning .
My confidence that I’ve gained.
I enjoy the small things more.
I enjoy time with loved ones more.
The fact that the longer I stay quit the easier it is to enjoy life without smoking.
Lost a parent ( godfather) to lung cancer.
My skin , my nails , my teeth.
Wish I could say money but I’m really good at spending money so there still seems to be no extra lol.
Gosh I could go on and on and on really.
These are my motivations!
Thanks for the reminder QC Kristena 😊
QuitCoach Kristena Log in or register to post comments
Quit 5 years 2 months ago Commented 1 week 6 days ago
Thank you for sharing these amazing motivations Frankie B and congratulations on being smoke free for over 10 months! That is an incredible milestone and we are so glad to hear it is easier for you to enjoy life now. Keep up the great work and keep reminding yourself of your motivations. These benefits that you have gained will only get better with time!