Community Forum

What Are You Looking Forward to Doing Without Smoking?

When you’re working on quitting smoking, it’s easy to spend a lot of time thinking about what you’re giving up. But what about the things you’re looking forward to?

Maybe it’s going on a long walk without needing to stop for a cigarette, sitting through an entire movie without thinking about your next smoke, or going on a trip without worrying about where you’ll be able to smoke.

For some people, it’s the bigger things, like improving their health, saving money, or being more active with their family. For others, it’s something as simple as not having to go outside in the freezing cold just to have a cigarette.

Here’s something to try: Think of three things you’re looking forward to doing as a nonsmoker. Write them down somewhere you’ll see them regularly.

On the days when quitting feels difficult, having something to look forward to can help remind you why you’re making this change.

And for those who have already quit, what’s something you enjoy doing now that you don’t smoke anymore? It might give someone who’s just starting out something to look forward to!
 

Yes I remember full well the elation of this milestone- Thank you to my friends here and to Quitnow!

Milestone: You’re 1 Month Smoke-Free!
Congratulations on making it one month smoke-free! While it may have been tough, take the time to celebrate making it this far.

Visit your Quit Plan and download your milestone Certificate. Post it somewhere that you can view daily to remind yourself of all that you've accomplished!

Go treat yourself with some of your savings and take a bow over in the community forum and share your success -- sharing your success can inspire others to do the same.

Wishing you all the best,

The QuitNow Team
BC Lung Association

Don’t Forget to Plan for the Good Days Too!

When people prepare to quit smoking, they often focus on the difficult moments. Stressful days, arguments, cravings, and situations where they know they’ll be tempted to smoke.

But what about the good days?

Think about winter holidays, birthday parties, camping trips, vacations, or catching up with friends you haven’t seen in a while. These are moments when you might feel relaxed, happy, and less focused on your quit. Sometimes that’s when the thought of having “just one” cigarette can sneak in.

A little planning can go a long way. If you’re heading to a gathering where others will be smoking, bring something to keep your hands busy, have a drink or snack nearby, and decide ahead of time how you’ll respond if someone offers you a cigarette.

It can also help to remind yourself that enjoying a special occasion doesn’t have to involve smoking. You can still have a great time, laugh with friends, celebrate, and make memories without a cigarette being part of it.

And if you find yourself tempted, take a few minutes away from the situation. You don’t have to make a decision in the middle of a craving.

Quitting isn’t only about learning to get through the hard moments. It’s also about learning to enjoy the good ones without smoking.

Those good moments are still yours to enjoy!
 

It's been a while since I kept in touch and I'm still smoke free after 10 years and then some, and I don't regret it to this day. I've had my problems but they are nothing next to those who are trying to quit today. Don't let anyone tell you it's impossible as I'm the living proof that it is. Give yourselves time, don't rush it and don't expect it to be easy. You'll succeed when you're ready, I guarantee it, because when you join what I call the family on the forum you have everyone's attention and it will get you through the hardest moments of quitting. Just remember that you're worth it and your life will be so much better for it when you reach you're destination. It's a one way street, once you go forward you won't be going back. Keep up the good work and never give up on yourselves. Sending good vibes and hugs to everyone including the coaches and my very good friends. Lucille. P.S. surgery was a success and quitting smoking played a huge part in it.

Give the Craving Somewhere to Go

When a craving hits, sometimes telling yourself “don’t smoke” over and over can actually make the cigarette feel like the only thing you can think about.

Instead, try giving yourself something specific to do for the next few minutes.

Get up and refill your water. Walk around the block. Brush your teeth. Send someone a text. Put on one song and listen to the whole thing. Grab a snack or something to keep your hands busy. Even changing rooms can help interrupt the moment.

You can also make a short “craving list” ahead of time with 3 or 4 things you know you can do quickly. That way, when a craving shows up, you don’t have to figure out a plan while you’re already struggling with it.

Cravings can feel demanding, but they don’t have to decide what happens next. Sometimes the goal is simply to keep yourself busy long enough for that moment to pass.

What’s your go-to distraction when a craving hits?

Just back from Galway after a little weekend mini break. It was lovely. The hotel room was huge and it was within walking distance of all the shops. Galway is a bit smaller than Dublin so I didnt buy anything.. only some lemon sherbets that broke one of my fillings. So back to the dentist twil be at some stage. This day next week Ill be holding on to hit that big 1 year mark and joining Doris for a cocktail in the penthouse along with everyone else who has gone before. Feels exciting. Never got to this point before so this is a huge deal. Have I finally beaten the addiction? Well not quite cos I still have the vape but theres no way Ill go back to smoking cigarettes now.

It’s Okay to Take It One Step at a Time

Sometimes we put so much pressure on ourselves that we forget how much we’ve already accomplished.

You don’t have to figure everything out today. You don’t need to know exactly what next week or next month will look like. Right now, all you have to do is focus on the next good decision.

Maybe today that means choosing not to smoke after dinner. Maybe it means reaching out for support instead of keeping your struggle to yourself. Maybe it simply means believing that tomorrow can be a little easier than today.

Small decisions have a way of turning into big changes over time. Give yourself permission to take this journey one step at a time.
 

Take it one step at a time

You don’t need to see the entire journey ahead of you. You don’t need to know exactly how long it will take, how you’ll feel tomorrow, or whether everything will go according to plan. You only need to focus on the next step.

Sometimes, looking at the whole journey can make it feel impossible. You may find yourself thinking, “How am I going to get through all of this?” But you don’t have to figure it all out today. You only need to get through this moment.

Quitting isn’t about having every step planned before you begin. It’s about making one choice at a time. One craving at a time. One challenging moment at a time. When you bring your attention back to what’s directly in front of you, the journey can feel much more manageable.

Your next step might be small. You might wait another ten minutes, take a few slow breaths, drink some water, go for a walk, talk to someone you trust, or remind yourself why you decided to quit. These choices may not feel significant in the moment, but each one matters.

You don’t need to promise yourself that you’ll never struggle again. You don’t need to have the rest of your life figured out today. Simply ask yourself:

“What is the next healthy choice I can make?”

Then make it.

When the next moment arrives, make another choice.

And then another.

Over time, those small decisions become progress. The moments you thought you couldn’t get through become moments you did get through. Eventually, you may look back and realize that you never needed to see the entire path.

You just kept taking the next step.

And step by step, that was enough to move you forward.

Hello everyone, just got back from a 2 week vacation in Saskatoon to visit with family. Had a nice trip and lots of long driving days. Still no smokes and coming close to two months cold turkey. My wife buys me these big bag of peanuts to munch on when I have the craving. What was most stressful was the driving and people giving me the finger. Hey check out the plate man I am a tourist but it shows the impatience of the public. Really sad but usually I would give the driver a rupture, but now I am understanding some patience and feeling a new beginning. Good days ahead.

Understanding Nicotine Withdrawal

Nicotine is one of those tricky substances where the more you use it, the harder it can become to quit. Nicotine changes the chemistry in your brain and can create cycles of cravings and withdrawal that, for some people, can lead to dependence or addiction.

When you stop using nicotine, your body and brain need time to adjust to not having it. For many people, withdrawal symptoms are strongest during the first few days and gradually become easier over the next 2 to 4 weeks. Although this period can be difficult, it is temporary and you can get through it, especially with the right support and preparation.

Some common nicotine withdrawal symptoms can include irritability or agitation, difficulty concentrating, trouble sleeping, restlessness, increased appetite, anxiety or low mood, strong cravings, headaches, or nausea. If you are currently experiencing withdrawal symptoms, remember that they can be like a wave. They may hit hard at first, but they will eventually come down. You don't have to make the craving disappear; you just have to give yourself the time and tools to ride it out.

There are several ways you can prepare yourself for withdrawal.

Consider reducing your nicotine use before quitting completely. For some people, gradually reducing their nicotine intake can make the transition to being nicotine-free feel more manageable. It can give your body time to adjust to having less nicotine while also helping you practice changing some of your smoking habits and routines.

Reach out for support before your quit date. You don't have to wait until you're struggling to ask for help. Working with a smoking cessation coach can give you someone to turn to, help you identify your triggers, and provide tools that are adapted to your specific needs.

Consider nicotine replacement therapy or medication. Nicotine replacement therapy (NRT) and certain prescription medications can help reduce cravings and withdrawal symptoms for some people. Speaking with a healthcare professional can help you determine whether one of these options may be appropriate for you.

And remember, you don't have to use every strategy. Some people may find that a combination of support, reducing their nicotine use, NRT, or medication works best for them. Others may choose one approach that feels right for their situation. The important thing is finding the tools that work for you.

Taking the step toward quitting is already an accomplishment. Whether your motivation is your health, your family, your finances, your freedom, or simply wanting to feel more in control of your smoking, your reason is yours.

This is your path.
This is your journey.

And you have the power to decide what the next step looks like.

11 months 2 weeks. Count down now to when I graduate to the penthouse in 2 weeks time. I really am shocked how quickly this year has gone by. I can remember stamping out my last cigarette on October 13th walking home from work and I just decided Id had enough and was gonna really try again. Was a few weeks in when I started posting on here. Didnt draw attention to myself at the start with everyone asking how it was going... I know people mean well but when you're going through withdrawal and habit breaking its easy to get irritated by everything and everyone.

This far in now, I think I can safely say I have no 'urges'.. if I smell a lighting cigarette now its just a memory of something I used to do. Id like one but I dont need one.. if that makes sense. There is a difference. As you know I still use a vape and that helped big time. Now have to focus on giving that up as well. Not sure how that will go. But Ill do it. The big thing for me was getting rid of the daily €20 spend and Ive managed that.

Holding firm now for the next 2 weeks. Taking next Monday off for a long weekend with my partner. We might go away somewhere for the night on Saturday or Sunday.

Feeling pleased with myself. And now I see all new members starting off on their journies. I can relate so much to what is happening for them. The first few weeks and months are horrible. Nice to be able to chuckle about it now. The effort to push through the grim really is worth it when you come out the other side.

My Craving Plan for Tonight

When a craving hits tonight, I will:

• Pause: Remind myself that a craving will pass, even if it feels strong.
• Change my environment: Move to another room, step outside, or leave the situation if needed. 
• Drink something: Have a glass of water or another non-smoking alternative. 
• Keep my mouth busy: Try gum, a mint, or a healthy snack. 
• Distract myself for 10 minutes: Focus on something else until the urge becomes easier to manage. 
• Reach out: Message or call someone supportive if I'm struggling.
• Remind myself why I'm quitting: Think about my health, money, freedom, and the life I want.
• Avoid the "Just one" thought: One cigarette can restart an old pattern.
• Celebrate the win: Every craving I get through without smoking is another step forward. 

Tonight's goal isn't to never have a craving. It's to get through each craving without smoking. One urge at a time.