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QuitNowTeam
Quit 3 years ago posted 3 weeks 4 days ago
We Want to Hear from You! Help Shape the Future of QuitNow

Your feedback is essential in helping us improve BC’s free program for quitting or reducing nicotine use. This is your chance to share your experiences and make a meaningful impact!

We’re inviting clients to participate in an online focus group to provide insights about your journey with QuitNow. Your input will help us better serve our community and refine the supports we offer.

Here’s what you need to know:
✔️ The focus group will take place online on a weekday evening (February/March 2025).
✔️ To be considered, complete this short survey (less than 5 minutes!): https://www.surveymonkey.com/r/QuitNowfocusgroup
✔️ Your feedback is confidential and will be managed by an independent consultant to ensure unbiased results.

Let’s work together to make QuitNow even better for everyone on their quit journey. Thank you for being a part of this effort!

~ QuitNow Team.
Zana
Quit 2 months ago posted 11 hours 6 min ago
It will be 2 months on Sunday, since I had a smoke. It is so unreal. I still struggle with cravings and some days are better than others, but I doing it. Trust me when I tell you: if I can do it, you can do it for sure😊
1 Comment last reply 8 hours ago
QuitCoach Emilie Log in or register to post comments
Thinking about quitting Commented 8 hours 25 min ago
Hi Zana

That's incredible! Two months is a huge milestone, and it's so inspiring to hear how you're pushing through the cravings and still staying strong. You are if you can do it, then others definitely can too. It's not easy, but the fact that you're making it through the tough days shows just how strong and determined you are. Keep going! You're making progress every day, even on the days that feel harder. We are so proud of you!
QuitCoach Emilie
Thinking about quitting posted 1 day 14 hours ago
Quitting smoking is a monumental achievement, and the process can often feel overwhelming. Whether you're just starting your quit or are already on your way, it's important to recognize that self-care plays a critical role in your success. It’s not just about stopping the habit; it’s about taking care of yourself, mentally, physically, and emotionally during this challenging time.

Here’s why self-care is crucial in your journey to quit smoking:

1. Managing Stress:
Smoking has often been a way to cope with stress or anxiety. As you quit, your body and mind may initially feel heightened stress or irritability. Incorporating self-care practices like mindfulness, meditation, exercise, or even simple breathing exercises can help manage stress levels. Finding healthy ways to cope will prevent the urge to light up in moments of tension.

2. Physical Health:
Smoking impacts nearly every part of your body, from your lungs to your cardiovascular health. When you quit, your body will begin to heal, but that healing process can take time. Proper nutrition, hydration, and sleep are essential for giving your body the energy and strength it needs to recover. Taking care of your physical well-being helps you feel better overall and reduces the desire for a cigarette.

3. Boosting Your Mental Health:
The emotional aspect of quitting smoking is often overlooked, but it’s just as important as the physical. Nicotine withdrawal can bring about mood swings, anxiety, and depression. Self-care practices like journaling, talking to a friend, or even engaging in hobbies you enjoy can help improve your mental state. Taking breaks, celebrating small victories, and reminding yourself why you’re quitting can keep your motivation high.

Self-care isn’t a luxury; it’s a necessity when quitting smoking. It’s about treating yourself with kindness, being patient through the tough moments, and giving your body and mind the tools they need to heal and thrive! Take care of YOU, ALWAYS!
Last one
Quit 9 years ago posted 2 days 17 hours ago
Wow can’t believe it’s been 9yrs already! Some days are still pretty hard.
3 Comments last reply 1 day ago
Quit Coach Linda Log in or register to post comments
Quit 10 years ago Commented 2 days 11 hours ago
Hi Last one, congratulations on reaching this incredible milestone! Wow, 9 years smoke-free is an incredible achievement! Keep going strong. You’re an inspiration to those of us still on the journey, proving that quitting is possible and worth it. It’s understandable that some days can still be tough, but the fact that you’ve stayed committed for this long shows how resilient you are. On those harder days, just remember how far you’ve come and all the benefits you’ve gained over the years: better health, freedom from addiction, and all the strength you’ve built over the years. It’s inspiring to hear that you’ve stayed strong for so long. It just goes to show that quitting is a lifelong journey, and some days can still be tough. But look at how far you’ve come! Thank you so much for sharing with us today. Keep going, and keep celebrating your success!
QuitCoach Emilie Log in or register to post comments
Thinking about quitting Commented 2 days 11 hours ago
Hi Last one,

Nine years can feel like both a lifetime and just yesterday, and it’s completely normal for some days to still be tough. Addiction doesn't always follow a set timeline, and it’s okay to have those moments of difficulty. Remember, it’s important to be kind to yourself on those days. You’ve come a long way, and reaching out for support whether it’s here or elsewhere. This is surely a sign of strength. If you ever need to talk through those hard moments, we are always here for you. You don’t have to navigate it alone.
Liz S Log in or register to post comments
Quit 4 years 3 months ago Commented 1 day 14 hours ago
Congrats Last one 👏🏻👏🏻👏🏻👏🏻. 9 years is amazing 🥳🥳
Don Fraser
Thinking about quitting posted 2 days 19 hours ago
I'm gonna try again. It's been a while since I tried to quit so maybe I'll win this time. I haven't decided on which NRT to use - what works for you folks? Thanks and good luck!
3 Comments last reply 1 day ago
Quit Coach Linda Log in or register to post comments
Quit 10 years ago Commented 2 days 12 hours ago
Hi Don, that’s great to hear you’re thinking about quitting and you want to try again! Every attempt brings you closer to success, and this could be the one that sticks. When it comes to NRT, different options work for different people. Some find the nicotine patches helpful for steady cravings, while others prefer gum or lozenges for quick relief. The inhaler or spray can also be great if you miss the hand-to-mouth action of smoking. A combo approach like using the patch for all-day support and gum or lozenges for breakthrough cravings can be really effective too for some people. It might take a bit of trial and error to find what works best for you, if one approach does not work, you can always try another one. You may also talk to your healthcare provider about your options. They often provide valuable insights, encouragement, and resources to support you in quitting. By discussing your smoking habits with your healthcare provider, you can receive personalized advice tailored to your specific needs and circumstances. Thank you so much for sharing with us today, Don. You’ve got a whole community here cheering you on—keep us posted on your journey! Wishing you the best of luck!
Liz S Log in or register to post comments
Quit 4 years 3 months ago Commented 1 day 14 hours ago
Hi Don 🤗 welcome back! Just keep getting back on the horse and I’m sure it will happen for you! What has been the biggest hurdle for you in the past? For me, I think that I expected whatever I was doing to quit (hypnosis, laser, and more haha) to magically wipe away the withdrawal discomfort. This last attempt, I used meds, patches and losenges and was aware that I still had to work through the discomfort, but I would tell myself that the nicotine my body craved was covered by the NRTs so the rest was up to me. Anytime I felt yucky, I’d press on or rub my patch, knowing that aspect of my physical addiction was taken care of. It was probably a silly mind game, but it seemed to help. The fact that you are here and willing to give it a go says so much about the determination you have, and it’s that determination that will get you through this! Sending good juju your way 💫💫
DianneE Log in or register to post comments
Quit 6 years 4 months ago Commented 1 day 14 hours ago
Good for you Don! I remember being on the site same time as you. I just know that one day you are going to succeed! Never give up, you got this!
QuitCoach Emilie
Thinking about quitting posted 3 days 15 hours ago
Imagine Your Life Without Smoking- Picture it for a moment.

Imagine waking up each day with energy, breathing deeply without any wheezing, saving money, and feeling proud of yourself. Now, think of every moment you’ve been tempted by a cigarette and how it felt to say no. That is the power of quitting smoking!

The key is small, consistent wins:

-Track your progress. Celebrate the milestones — whether it’s a day, a week, or a month without smoking. You’re building momentum!
- Replace the old with the new. Find a new ritual, like a healthy breakfast or a relaxing evening walk. Every new habit strengthens your resolve.
- Join on this community. Reach out when you need support, celebrate with us when you succeed, and know that you’re never alone on this journey.

You are capable of so much more than you realize. Don’t give up, you’re creating a life of freedom!
cassandraneilson
Quit 1 month ago posted 3 days 19 hours ago
I've been researching moderation on the internet and applying what I've found to my life. For example, with coffee I was drinking 3 or 4 mugs a day and now I've reduced that to 2 coffees a day. That's my limit. With each coffee I have 2 cigs so reducing to 2 coffees a day means skipping those 4 cigs I would have had with coffee #3 & 4.

The internet says to be moderate you need to figure out what your limits are and establish boundaries around those limits, My limit is 2 coffees no more or no less.

I've been keeping a log of when I smoke and it is helping me to smoke less. I thought I was smoking more than my log told me the first few days. Still I want to continue reducing my cigarette intake. Keeping busy without being frantic helps to keep the smoking down.



2 Comments last reply 3 days ago
QuitCoach Chiharu Log in or register to post comments
Quit 9 years ago Commented 3 days 16 hours ago
Hi Cassandraneilson, you are doing an amazing job taking control of your habits and making intentional changes! It takes a lot of awareness and discipline to recognize where adjustments are needed and to follow through with them, and you are proving to yourself that you can set limits and stick to them.

Keeping a log of your smoking is also a fantastic strategy. It is great that you are noticing a difference between how much you thought you were smoking and what the numbers actually show. That kind of awareness will help you make even more informed choices moving forward.

You also mentioned that keeping busy without feeling frantic helps you smoke less. That is a great insight. Finding that balance, where you are engaged but not overwhelmed, can be a key to long-term success. Keep exploring what works best for you and celebrating each step forward. Every cigarette you skip is a win, and you are proving to yourself that you have the power to make lasting changes. Keep going!
Tui Log in or register to post comments
Quitting in 1 week 1 day Commented 3 days 5 hours ago
One day at a time. Celebrate one week celebrate one month one year celebration
Youhan
Quit 1 month 2 weeks ago posted 4 days 15 hours ago
45 days, 1 day at a time. 🎉

I am thankful for all the help here in the forums, daily sms and emails. Thank you! 🙏
2 Comments last reply 3 days ago
Quit Coach Linda Log in or register to post comments
Quit 10 years ago Commented 4 days 15 hours ago
Hi Youhan, thank you so much for sharing with us today and congratulations on reaching 45 days smoke-free! That’s an incredible achievement, and it’s inspiring to see you taking it one day at a time. Keep going, and those days will keep adding up! It’s great that you’re finding support from the forum, SMS, and emails—having that encouragement can make a big difference and can help you stay motivated, focused, and committed to your goals. Please continue with all the tools and strategies that worked for you. Stay strong, and keep celebrating every milestone. You’re doing amazing and we hope you’re feeling all the benefits of a smoke-free life! Cheers to your continued success!
Liz S Log in or register to post comments
Quit 4 years 3 months ago Commented 3 days 19 hours ago
Whohooo Youhan 🎉🎉🎉🎉🎉 congratulations 👏🏻👏🏻
Rechelle
Quit 1 month 1 week ago posted 5 days 18 hours ago
1 month smoke free! I’m also 3 days post op. I truly believe my recovery from surgery wouldn’t have been this smooth without quitting smoking. Looking forward to many more years of being healthy. I would have to say my success is based on true stubbornness and loving how I feel.
3 Comments last reply 4 days ago
QuitCoach Chiharu Log in or register to post comments
Quit 9 years ago Commented 5 days 15 hours ago
Hi Rechelle, that is amazing! Congratulations on reaching the one-month mark! Your determination and commitment to feeling better are truly paying off. It is wonderful to hear that quitting smoking has had such a positive impact on your recovery. Wishing you continued strength and good health on this journey!
Liz S Log in or register to post comments
Quit 4 years 3 months ago Commented 5 days 12 hours ago
Happy one month Rechelle 🎉🎉🎉🎉🎉 I’m so happy that you got through your surgery smoothly, and are able to rest and heal without being interrupted by smoke breaks! You’ve got this 🤗
Youhan Log in or register to post comments
Quit 1 month 2 weeks ago Commented 4 days 15 hours ago
Go Go Go! 💪💪
Quit Coach Linda
Quit 10 years ago posted 1 week ago
Encouraging and inspiring a loved one to quit smoking when they’re not ready to quit requires patience, empathy, and understanding. While you can’t force them to stop, you can influence and support them in ways that may plant the seeds for change. Here’s how:

Live a smoke-free life: If you’re recently quit, let them see the positive changes in your life: better health, more energy, and saved money. Share your challenges and triumphs. Your experience can be relatable and inspiring.

Avoid judgment: Lecturing or pressuring them to quit may make them defensive. Instead, express care and concern for their well-being.

Be patient: Quitting is a personal decision, and they need to be ready. Let them know you’ll support them whenever they choose to quit.

Focus on positives: Talk about the benefits of quitting that align with their interests, such as better health, more energy for hobbies, or saving money.

Express concern for their health: Gently let them know you’re worried about their health because you care about them. Instead of focusing solely on the risks of smoking, balance the conversation by highlighting the benefits of quitting.

Share resources: Give them brochures, apps, or websites that explain how to quit and the benefits of doing so. Let them explore at their own pace.

Talk about support options: Mention quit-smoking programs, quit lines, or healthcare providers who can help when they’re ready.

Encourage small steps: If they’re resistant to quitting entirely, encourage them to cut back or set smoke-free times during the day. Suggest activities like walking, exercising, or cooking that don’t pair well with smoking.

Celebrate their strengths: Remind them of their ability to overcome challenges in the past and how those qualities can help them quit smoking.

Offer to help: Let them know you’ll be there to support them when they decide to quit, whether it’s being a cheerleader or distracting them during cravings.

Accept that it’s their choice: Understand that quitting is a personal decision, and they need to come to it on their own. If they’re not ready, it doesn’t mean they don’t value your support. Continue to be there for them without pushing.

By fostering a supportive and understanding environment, you can inspire them to see quitting as a possibility rather than an obligation. Over time, your patience and encouragement may help them take that first step toward a smoke-free life.
Maxine
Quit 1 month 2 weeks ago posted 1 week ago
Day 42 without a cigarette.
It ain't easy and there are times when all I want is a smoke and I still have the feelings of losing a friend.
I have been second guessing myself, why I quit.
Some days I smell a cigarette and it makes me nauseated, other days I wish I could have one.
I will keep chugging along and doing my best to stay smoke free.
One day at a time. I have to stay focused on my reasons for quitting, but right now they do not seem like enough.
I know I will not smoke because I am a strong person and have come too far to cave in to temptation now, but darn it's hard.
I look at my non-smoking friends and hope that someday I will be like them and not even think about the filthy habit. I wish I would have never picked up a cigarette.
5 Comments last reply 1 day ago
QuitCoach Emilie Log in or register to post comments
Thinking about quitting Commented 1 week ago
Hi Maxine,

Wow, 42 days is huge! You’re right, it’s definitely tough and it’s normal to have those conflicting emotions. Quitting is like mourning the loss of a long-time companion, even if it wasn’t a healthy one. It’s completely okay to feel unsure at times and even second-guess your decision. Just know that those feelings will fade as time goes on and you continue to build your strength.

The fact that you’re still going, even when it feels hard, shows how resilient you are. Every day without a cigarette is a victory, and eventually, it’ll get easier. You’ll get to a place where, like your non-smoking friends, you’ll look back and realize just how far you’ve come. And maybe even feel proud that you’ve overcome this challenge. Keep focusing on your reasons for quitting, even if they don’t always seem “enough” right now. They’re part of your foundation, and that’s strong.

You’ve already proven you’re stronger than the cravings! Keep it up Maxine!
Liz S Log in or register to post comments
Quit 4 years 3 months ago Commented 1 week ago
You will get there Maxine! The first year is the toughest as everything is a first … you are doing amazing 🤗🤗🤗🤗
Maxine Log in or register to post comments
Quit 1 month 2 weeks ago Commented 1 week ago
Thank you Liz and Emilie, I will not smoke.
Youhan Log in or register to post comments
Quit 1 month 2 weeks ago Commented 4 days 15 hours ago
Great job Maxine! I am at 45th day too and I share a lot of what you are feeling and thinking. 1 day at a time. We can do it. 💪
DianneE Log in or register to post comments
Quit 6 years 4 months ago Commented 1 day 14 hours ago
Fantastic job Maxine! I remember the days that I didn't think I could do it either, and thought of smoking as my best friend. Best friend eh? One that's gonna kill you! Some best friend. But you will get through it, and it will get easier, and there will come a time that you don't even think about having a cigarette. I smoked for 42 years and the idea of having a cigarette feels very foreign to me. I never ever believed in my wildest thoughts that there would ever come a time that I didn't want a cigarette. But then it did. And I am so thankful that I persevered through the tough times to get here. And you will too! I promise!
Kirkland24
Quit 2 weeks 3 days ago posted 1 week 2 days ago
So, I am not even 30 years old and I was recently diagnosed with shingles and Ramsey hunt syndrome. I saw this as the perfect opportunity to quit smoking as I have been bed ridden for the last week and a half. Since the nausea has gone down and my mouth has started to heal I have been getting a lot of cravings but I’m still not sure if it’s even possible to have a cigarette yet. I’m a little nervous for when I can. One week without a cigarette is still very encouraging for me so I celebrated with an easy to eat slice of pizza as I haven’t been able to eat much!

I have ADHD and smoking is how I self medicated. Smoking (as bad as it sounds) is probably my favourite thing to do. I need a smoke with my coffee, in the car, before any task, before bed, after I eat, I even need transition smokes between every task as small as it may be.

I’ve tried quitting more times than I can count all of which have been unsuccessful, however this time seems different. I’ve never made it more than a day before now and it gives me a lot of hope for the immediate future.

Reading all of your stories on here is a real confidence booster for me and it gives me a lot of hope that I can make it through this journey successfully!
2 Comments last reply 1 week ago
QuitCoach Keri Log in or register to post comments
Quit 23 years 11 months ago Commented 1 week 1 day ago
Hi Kirkland24, congratulations on living over 1 week smoke-free! That is an amazing milestone, no matter how you achieved it. I am very sorry to hear about your health challenges currently, I do hope you heal and recover quickly. I like that you have put your own positive spin on it by stating you thought it was the perfect time to quit. I agree. At this point all of your physical traces of nicotine will be out of your system and any triggers you encounter will be those psychological, habitual kind you mentioned. These are the type of triggers that require you to replace the smoking behavior with a new routine. It would be great if you could use some of your recovery time to create a list of ways you could distract yourself to move through these activities without the 'self medication' of a cigarette. You have shown you have significant insight and motivation for wanting to live smoke-free, and you currently are living smoke-free. I am so happy to read that rewarded yourself with pizza. I encourage you to continue to celebrate your wins. If you would benefit from additional support to continue to live smoke-free please feel free to call 1-877-455-2233 and one of our quit coaches would be honored to assist you in your continued success. Keep up the amazing effort Kirkland24.
Liz S Log in or register to post comments
Quit 4 years 3 months ago Commented 1 week 1 day ago
You have made it through hell week Kirkland24 unintentionally wow 👏🏻👏🏻👏🏻. I am unsure what you have lined up for tackling the cravings once you get out of bed, but I would suggest connecting with a quit coach before you introduce nicotine into your system again … you are already in detox mode and that’s amazing! Here’s to a successful run at stopping this habit and moving forward into healing time for your body 🤗
cassandraneilson
Quit 1 month ago posted 1 week 2 days ago
A quick update: today has been much easier sticking to one coffee a day instead of 3 or 4 and the associated cigarettes. The last 2 days were so hard and I have no idea why today went so much easier. The green tea is working, I have one or two cups a day and sit with it to think about things. I'm still back to walking my dog once or twice a day which was my goal. Thanks to everyone for your support, the forum is a great help, more than a great help.
2 Comments last reply 1 week ago
Quit Coach Linda Log in or register to post comments
Quit 10 years ago Commented 1 week 2 days ago
Hi Cassandra, that’s amazing progress! Keep going strong. Cutting back on coffee and the associated cigarettes is a huge step, and it’s great to hear that today felt easier. Some days are just tougher than others, but you powered through, and now you’re seeing the benefits! Green tea sounds like a great alternative: it’s soothing and gives you a mindful moment to reflect. And getting back to regular walks with your dog is another big win for both of you. That’s such a positive habit! Thank you so much for sharing with us today. Keep celebrating these victories, you’re doing incredible, and we’re all cheering you on!
QuitCoach Emilie Log in or register to post comments
Thinking about quitting Commented 1 week 2 days ago
Hi Cassandraneilson,

That's amazing progress! It sounds like you're finding a good rhythm with the green tea and walking, which is such a positive shift. Sometimes, the tough days can really make the easier ones feel like a big win, and it seems like today is one of those! It’s great that you’ve got the support of the forum—it really does make a difference when you're surrounded by people who understand. Keep taking it one step at a time, and celebrate each victory, no matter how small. Keep it up!
Tui
Quitting in 1 week 1 day posted 1 week 2 days ago
I bought a packet for me and my friend and I have four left. I'm finding it hard to get back on the lozenges and drink and get back to just that. I did most of January in jail and I was smoke free. Tonight I wonder if you have been here where I am.????
Together we can work this out and come out victorious.
Peace and mercy and love to you
Shalom alaikum
1 Comment last reply 1 week ago
QuitCoach Keri Log in or register to post comments
Quit 23 years 11 months ago Commented 1 week 2 days ago
Hi Tui, welcome to the QuitNow online community forum. You have found a place of support, inspiration, and motivation here. You have taken the first step in moving forward in your quit journey by reaching out for support. I am so proud that you have done so. It shows strength in your perseverance, and your desire to quit. You know you are able to achieve living smoke-free for almost a month, how did you take care of yourself in that time. The 4D's are the mantra for quitting. The include delaying for at least 6 minutes and your craving will pass, drink lots of water, find ways to distract yourself, and do deep breathing to get through those tough triggers and withdrawal symptoms. If you would like further support from a quit coach please reach out at 1-866-455-2233 and we would be honored to be a part of your quit journey Tui.
cassandraneilson
Quit 1 month ago posted 1 week 3 days ago
Great posts today, with lots of people fighting the cravings successfully. My latest smoking reduction strategy is to cut down from 3 to 4 cups of coffee a day to one in the morning. Even though I don't smoke and drink coffee at the same time, I still have 2 cigarettes following each coffee so that's 4 to 6 cigarettes I don't have.

Today, it is day 2 of using this new strategy and I'm finding it very hard. I really miss my coffees and cigarettes. It's been all my life how I get myself centred when stress hits, I have a coffee and some smokes and think deeply about things until I find peace and acceptance. It's going to be hard to replace my former strategy. A cup of green tea and sitting in silence helps. Doing this post helped because I have a bad craving for coffee and cigarettes right now and I posted instead.

I'm a deep thinker and need to have a new ritual that supports my deep thinking. I can drink green tea as much as I want with no problems. That is all I can think of right now, green tea. How do people on the forum take some private time to think about things? I'm desperate to know.
2 Comments last reply 1 week ago
QuitCoach Emilie Log in or register to post comments
Thinking about quitting Commented 1 week 3 days ago
Hi Cassandraneilson,

It sounds like you’re making some solid steps forward, even though it’s tough right now. Cutting back on coffee is a big change, especially when it’s tied to your thinking routine. You’re definitely not alone in trying to find new ways to carve out that quiet, reflective time without the crutch of coffee or cigarettes.

Green tea sounds like a great alternative — it’s soothing and still gives you that ritual without the same associations. But I understand that the deep thinking piece is essential. Some people on the forum might find comfort in journaling or meditating, to help with processing thoughts. Journaling could be a way to channel your thoughts, kind of like a space where you can still sit in silence but also organize and reflect on your ideas. Thank you for sharing your steps in your personal journey with us!
Tui Log in or register to post comments
Quitting in 1 week 1 day Commented 1 week 2 days ago
Don't want to swap it out for a after dinner mint lozenges with nicotine yummy yummy yummy
And coffee or water because water controls blood sugar