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When it comes to quitting smoking, one of the hurdles is managing the inner dialogue we have with ourselves. Negative thoughts may creep in for some people, making us doubt our ability to quit or question whether we are ready for such a change. But the truth is, those thoughts are not a reflection of our actual capabilities—they are simply a part of the process, and we have the power to reframe them.
First, deciding to quit smoking is a courageous and empowering choice for you to make. It is important to recognize the strength it takes to even consider this change, and every step you take, even the difficult ones, brings you closer to success. When those negative thoughts arise—whether it is doubt, fear, frustration, or even feeling overwhelmed—try to pause and ask yourself: "What is this thought really telling me?". Often, negative thoughts come from a place of fear or uncertainty, not from a lack of ability. By reframing these thoughts, we can turn them into opportunities for growth and self-compassion. For example: - Instead of thinking, "I will never be able to quit smoking, it is too hard," try reframing that as, "Quitting is challenging, but I have already made the decision to quit, and I am strong enough to handle the tough moments." - When a craving hits and the thought is, "I need a cigarette right now," reframe that as, "This craving is uncomfortable, but it will pass, and each time I overcome it, I am taking back control of my life." By shifting the narrative, you remind yourself of your resilience and the fact that setbacks are part of the journey. No one expects perfection, and you certainly do not have to quit smoking in a flawless, linear way. What matters is your commitment to keep trying, to keep going, and to show up for yourself even when those negative thoughts want to pull you down.
It is also important to celebrate your wins, no matter how small they may seem. Each craving resisted, each day without smoking, is a victory worth acknowledging. These moments are proof of your determination and strength. Remember, you have already made the brave decision to quit smoking, which shows that you are capable of incredible things. Every time you reframe a negative thought, you are reminding yourself of your power and taking one more step toward a healthier, smoke-free life. You have the strength to do this. Keep going, and trust that you are on the right path. Every thought you reframe and every step you take is bringing you closer to the life you want!

Hi All, I quit in january of 2022. I have not relapsed, yea! I still live with cravings here and there, mostly due to stressors.
I wanted to come on here and say how much I appreciated quitnow.ca. At the time that I quit, I did so because I knew it was affecting my health. Three or four months after I quit, I found out that I had a stroke somewhere in 2020. That fact really helped with my dedication to quit as I care for vulnerable individuals who need me alive and well.
I didn't utilize all of the community posting aspects but when I did, the positivity and support was beautiful. No judgement. Love that for anyone on the journey to quitting smoking.
A big shout out to all the staff who were there for me, and this community for all the support and care. Stay strong and be kind to yourself.

Quitting smoking/vaping is one of the most challenging yet rewarding things you can do for yourself. It's not just about breaking a habit; it's about reclaiming control over your health, your mind, and your life.

Here are a few reminders for those moments that feel unbearable.

First, you are stronger than that urge to smoke. Cravings may feel powerful, but they are temporary. Every time you resist and overcome that urge you build strength, confidence, and resilience. Second, slips can happen. Take your progress over perfection. Don't allow a setback to undo all the hard work you have put in. Take aim, and refocus. Learn from it, and keep moving forward. Last, I want you to celebrate every single milestone. Whether it be one hour, one day, one week, or one month; every victory counts. Acknowledge your progress and celebrate no matter how small it seems. It's those small steps that get you to the life you aspire.

Remember, quitting smoking is not an event; it's a process that is rarely linear. Take it one day at a time. Believe in yourself. Especially when it feels hard. You've got this. Keep going. Your future self is thanking you already.

i've smoked 'unapologetically' for 54 years. i've known for a very long time it was no good. i've had health issues and my doctor has repeatedly told me i need to quit. and i've tried in the past but with zero success. i've just never believed i could quit. today i am on my 14th day without smoking. i've taken time off work to deal with this. i drive a cab in vancouver and can't imagine driving a cab without smoking (i keep all the windows down, i keep the cigarette OUTSIDE the car and i always keep air freshner). I STILL HAVE A VERY HARD TIME BELIEVING/IMAGINING THAT I CAN ACTUALLY DO THIS. note: i am a nearly 25 year sober alcoholic/pot head but that stuff ain't got nothing on the cigarettes.

Well I've gotten through a solid 13 days no nicotine and today I did not experience the anxiety and yucky feelings. Had a very physical day and it's seems like that's what helps me. I told myself when I was at three days that I had to not pick up for 30 days so that at that time I will really see if not smoking us too hard. Today was easy. Amazing. I have had some depression I think but I think in time that will go but no withdrawal. Thank you everyone for your encouragement.
Its been kerping me set on my goal. Getting excited now to be a true non smoker and hopefully will love it.

I’ve been smoking for 25 years and started when I was just 15 years old. This is my fourth attempt to quit. The first and second were just around a couple of months, 5 & 4 years ago, respectively. The third attempt was 3,5 years ago when I stopped for 8 months. God merciful, give me strength and patience not to fail this time.

Why do we miss smoking even after many months without tobacco? It is completely normal to feel the urge to smoke, even several months after quitting. This can be due to several reasons:

Nicotine is a highly addictive substance. Even though physical withdrawal symptoms decrease over time, the brain may still crave nicotine. The neural circuits related to pleasure and reward can remain sensitive to nicotine for a while, causing cravings even months later.

Smoking is often associated with specific habits or situations, such as drinking coffee, after a meal, or coping with stress. These triggers can persist long after quitting and create a sense of missing something when you find yourself in these situations, as your brain still associates them with smoking.

Cigarettes may have served as a coping mechanism for emotions like stress, anxiety, or even boredom. After quitting, these emotions can be more challenging to manage without the "crutch" that cigarettes provided. The sense of emptiness or longing can linger because your mind remembers the temporary relief that cigarettes used to bring.

Your brain may idealize the memory of smoking, focusing only on the perceived positives (pleasure, relaxation) while minimizing the negatives (health risks, odor, cost). This distortion can make the memory of smoking more appealing, even after a long time.

Periods of stress, fatigue, or life changes can reignite the desire to smoke. It is often during these vulnerable moments that old habits or cravings may reappear.

Tobacco addiction is both physical and psychological. Even after the physical dependence has disappeared, the psychological aspect can persist for a long time. The memories associated with smoking can be deeply ingrained, and the feeling of wanting a cigarette can resurface unexpectedly.

Remember that every craving you overcome brings you closer to complete freedom from smoking. Over time, these cravings will become less frequent and less intense. You’ve already come a long way, so keep moving forward with confidence! You can do it!

I can't believe I'm one day shy of 3 weeks! Where did the time go? My workouts have been cough/irritant free, my energy is fantastic and I'm beginning to take deeper breaths. Saying that, I am also getting very very tired in the afternoons, I want to sleep forever and I'm now sweating at night (but that could also be my peri-menopausal symptoms creeping back). I do feel irritable at time and still very emotional; I expect this to go on for a while, as others confirmed this experience also. I'm so glad the cravings are way less intense and the only thing that bothers me is when my mind thinks about "it" and then I get annoyed and do the "D's".

Does being a smoker make you immoral? I feel like a bad person when I smoke. I feel ashamed. Sometimes it seems with the people I see regularly no one will support me when I'm struggling with smoking. If I tell people I quit, they are ecstatic and supportive, if I say I'm struggling and not succeeding in reducing smoking people go quiet and change the subject.

The problem with this is it is conditional love and it just makes me want to smoke more. I need people to accept and support me in good times and bad. That is what authentic love is compared to conditional love. I can't change people like my parents and aquainteances. There is lots of authentic love on the forum and that is why I post so much. Bless the Quit Coaches and fellow forum members. Thank you everyone for your love. Be strong today, don't worry about tomorrow.

I am 11 days completely nicotine free. This very moment I feel amazing and empowered. I have had the withdrawal anxiety that feels like it's in my stomach and have though I would give up but I swore to myself I had to go 30 days no smoking to see if it's still.hard with the withdrawal. I must say I think I look much better and my workout strength and endurance is incredibly improved in just this many days. I almost have too much energy and a little afraid how much being a non smoker will change how I live my life. Feel amazing right now zero withdrawal. Hang in there everyone.

I started at 15. Quit numerous times and most effortlessly and for the longest period when I was pregnant. I know that nothing in my life justifies lighting up and I also know that when I'm being beaten down (life altering divorce and abuse), I smoke in a self-destructive manner. But the comfort of smoking when I am addicted is too hard to turn away from. But I need to quit today. I will. I am committing myself to a life that is smoke free and healthy.

When I quit 8 months ago I added about 10 pounds in weight very quickly which was my fault because I didn't want pharmaceutical replacements so I chose to fill the void with food. I am a very good eater, however, so my food was not processed. There were no trips to fast food restaurants. Still I packed it on. I also think your cortisol levels rise and that can be challenging for a post menopause woman! Happy to announce that I have now lost 14 pounds so I am thinner than when I smoked, so about 8 months of craziness for me before the weight would come off. All worth it. I believe the reason it has come off is that my cortisol levels have been kept in check for the past few months (I barely think about smoking now) and the very consistent walking (45 mins most days), plus the 2 x at the gym per week. Just wanted to share that the weight will come off with a bit of consistency later on if you are experiencing any of that. Don't be alarmed.

Update: today, my parents and I went to what will be their new home in November, an apartment in a seniors residence. We were there 4 hours and I went out once for a cigarette.

Their new place, I think, is going to work out just great for me with reducing smoking. There is lots to do instead of smoking and going out for a smoke is uncomfortable.

Before today, I've been in a bit of a depression about my parents moving from their house of 35 years into a small apartment. Today, I felt better about things. I hope the depression is gone for awhile. I guess I've just been sad about losing the life I knew at my parents house. Because I go over to their place every morning and stay till noon their moving has meant me moving too. It will probably take some more time to get used to the change, maybe more emotions to go through, we'll see.

My parents have told me nothing will change, I can still go over to their apartment for every morning. I hope it works out. Take care everyone and be strong.

"Failure is success in progress." Albert Einstein

This is your mid-week reminder that every attempt you make towards achieving your goal to live smoke or vape-free is progress. Use all of the practice, strategies, triumphs and challenges as motivation to keep trying. Your smoke-free, vape-free life is just another step away.