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I have 5 days smoke free. I am coughing up horrible stuff. Is this normal?

Today is my 136th day of no smoking! Before I quit I was really worried about the first 4 days after quitting because the last time I quit, 40 years ago, the first 4 days were really, really hard. This time the first 4 days weren't hard at all. I used the patch and it really helped.
I did and still do two things every day.
#1 - I tell myself I am no longer a smoker. I hear my lungs saying Thank You!!
#2 - I email myself with the amount I have saved since quitting. Today that amount is $3,400! I always see this image of smoke going up into the air and realize that doesn't happen any more.
So far I have not relapsed , not once, and that feels pretty good. It's funny though because whenever I sit down and take a break from my hobby of wood working I quite often reach for my breast pocket where I used to keep my smokes. The automatic reflex is strange but I don't give in.
Good luck with your quit smoking campaign!

Are you thinking about quitting?

Quitting can feel overwhelming. A first step can be to simply write down your reasons for quitting. Maybe you want some short term benefits, such as saving money right now, or you need to quit for an upcoming operation. Maybe you are thinking more long term, e.g. see your grandkids grow up or live until you are 100 years old. Regardless of the reasons, writing out your thoughts about your motivations can help you sort out what you really want in life, and if quitting smoking/vaping may be something to help you get there. If you would like some inspiration about more reasons to your list, please check out the link below:
https://www.paho.org/en/more-100-reasons-quit-tobacco

What are your reasons for quitting?

6 years, 9 months, 12 days.
I did it, so can you. I was a pack a day.

Thanks to everyone on this forum who provided support.

Keith

As a care coach, I’ve had the privilege of supporting individuals through their journey to quit smoking, and what stands out most is how transformative the process can be, not just for physical health, but for emotional and mental well-being too. Here's what a smoke-free life can look like:

Improved Health and Wellness: One of the most noticeable changes in a smoke-free life is the improvement in overall health. People often report increased energy levels, better lung function, and reduced coughing. Your heart and lungs start working more efficiently, reducing the risk of chronic diseases like heart disease, stroke, and cancer.

Mental Clarity and Emotional Resilience: Smokers often rely on nicotine to cope with stress, but when that is removed, a new sense of mental clarity begins to emerge. While cravings may still pop up from time to time, many people experience a greater sense of emotional resilience as they learn healthier ways to deal with stress and anxiety. Deep breathing, exercise, and even mindfulness practices can become powerful tools for managing emotions.

A Stronger Connection to Self-Care: Quitting smoking often forces us to reevaluate our relationship with self-care. Instead of using cigarettes as a crutch, individuals find themselves turning to healthier habits, like drinking water, eating nourishing foods, and getting more sleep. It becomes a time for self-reflection and an opportunity to nurture the body and mind.

More Freedom and Control: A smoke-free life can feel liberating. The cravings that once controlled your every move begin to fade, giving you more space to live freely. You no longer need to plan your day around when and where you’ll get your next cigarette. This newfound freedom allows you to invest in activities you enjoy, deepen your relationships, and focus on your goals.

A Sense of Achievement and Confidence: Every day without smoking is a victory. Over time, this leads to a stronger sense of self-esteem and accomplishment. Whether you’ve been smoke-free for a few weeks or a few months, celebrating milestones—like the first week without nicotine or feeling stronger during physical activity—can inspire you to keep going.

Being an Inspiration to Others: As you walk through the ups and downs of quitting smoking, you become a living example for others. Your journey can serve as a source of inspiration for friends, family, or clients who are considering making the change themselves. Sharing your story fosters a sense of community and solidarity, and the ripple effect of your decision can be life-changing for those around you.

Quitting smoking isn’t just about eliminating a bad habit—it’s about reclaiming your health, your happiness, and your sense of control. The journey may be challenging, but the rewards are well worth it. Embrace the process, celebrate each small win, and know that you’re creating a brighter, healthier future—one that’s smoke-free.

After 12 days smoke free and 7 days nicotine free, I ran into a friend who smokes while they were smoking. I was already extremely triggered by high emotions when I woke up this morning and just the smell sent me into a spiral. This friend gave me a cigarette and I stared at it for quite a while before I went home and smoked it. I was struggling with the idea that I wasn’t ready to quit, I was romanticizing how good it felt to smoke and I felt that after 12 days still struggling I was convinced that I definitely couldn’t possibly be ready to quit. That cigarette did nothing but make me feel sick to my stomach and reminded me that if I made it 12 days into my quit journey, I definitely wanted to quit. I feel terrible physically and mentally now that I have smoked again, so I hope this post serves as a reminder to anyone just starting out in their quit journey, that it’s not worth giving into those cravings. I know a slip does not equal a relapse and sometimes you gotta do what you gotta do. But I’m hoping I can give someone out there hope, that the cigarette is not going to make you feel better no matter how hard you try to convince yourself it will. That’s just the addict in you talking. So after the events of today, I am taking my power back. I am not a smoker and I can do hard things. Recovery is possible ❤️

I've been struggling with a relapse for many months and I feel ready to take some action on it. I've set a goal of 3 cigarettes a day in the early hours of the morning. I have a severe sleep disorder and wake up every morning at midnight or 1 or 2 am and that is when I crave cigarettes the most.

By smoking only in the early morning I can clean my teeth before getting dressed at around 7am. The nice thing about this is that I get my smoking over with before I clean my teeth and I have a clean mouth for the rest of the day. This is important because I've started dating and want to be desirable.

Another benefit of this plan is that it is easy to follow. No counting cigarettes. It's 3 cigarettes in the morning and then I spend my day not smoking and not thinking about smoking.

I feel good about this plan and want it to work badly. It will take lots of strength and focus, but I feel up to the task. I feel I can do this based on previous attempts to quit where I slipped up and had some cigarettes, but found I didn't enjoy any of my cigarettes after the third one each day. I need to be strong and I need the support of the forum so if you can support me please do. Take care all.

Well one month and 2 days smoke-free.
I can breathe much easier now. And food tastes better too. Not craving do much anymore and when they do sneak in I just rub the patch and say to myself, you are no longer a smoker!!

As Spring fast approaches and a new season is upon us, why not make take this opportunity to share in all the new growth we see happening outside our front window and expand that to your own personal growth too! This is a great time to jump into your Quit Journey, just like you jumped into puddles as a child. Imagine being able to recapture that child like wonder and get outside to explore and find joy in nature once again. As we move into our Quit Journey we are required to get curious and find new ways to stay active, both physically, and mentally to replace the old behavior of smoking or vaping. The season of Spring begs for us to escape the dull winter staying indoors, and get outside to explore nature, while we explore changing our mindset towards a new smoke-free/vape-free lifestyle. I hope you take this time to begin your new adventure and create a new routine that allows you to be excited to achieve your goal to live your best, smoke-free/vape-free life!

Hello fellow quitters.
On again off again smoker of 44 years. Longest time of no smoking was 5 years. I also have had a few 2 year stints of not smoking. Tried at New Years but smoked after after 5 weeks. I have stopped again now for 4 days.
I usually go cold turkey and try not to talk about it to anyone. I do not allow myself to even think about it. I have decided to try something different this time. Wish me luck.

On Champix and smoking, again.
I want to be a non smoker!
I keep putting off quitting and I'm starting to smoke more.
I was doing well, I had quit and I ended up smoking at work. Don't know how I can quit and stay quit with the job I do.

Today I am royally ANGRY that I ever smoked in the first place. I don’t know how I am going to make it though this

Quitting smoking is a challenging journey, but it becomes easier when you do not have to face it alone. Connecting with others who share the same goal can provide motivation, encouragement, and practical support. Here are several ways in which being part of a community can help you stay committed to your decision to quit.
When you connect with others who are also quitting, you gain a support system that understands the struggles you are facing. They know the frustration of cravings, the temptation of old habits, and the moments of self-doubt. Being able to share your challenges and victories with people who truly understand can make a significant difference in how you cope with the process.
Having a group or even one person to check in with can keep you accountable. When you know that someone is expecting an update on your progress, you may feel more committed to staying smoke-free. Encouraging others in their journey can also reinforce your own motivation, creating a sense of responsibility that helps everyone move forward together.
Everyone has their own way of handling cravings and overcoming challenges. By being part of a community, you can learn about different strategies that have worked for others and apply them to your own journey. Whether it is deep breathing exercises, new routines, or positive self-talk, the collective knowledge of a group can provide valuable tools for success.
Seeing others succeed can inspire you to keep going. Whether someone in your community celebrates a smoke-free milestone or shares a personal breakthrough, their progress serves as a reminder that quitting is possible. Each success story reinforces the idea that you too can reach your goals.
Quitting smoking can sometimes feel like a lonely process, especially if those around you still smoke. Being part of a supportive community helps combat isolation by reminding you that others are facing similar struggles. Knowing that you are not alone can provide emotional strength and reassurance.
Finding support from people who understand your journey can make all the difference. Whether it is a quit-smoking group, our online forum, or a close friend, connecting with others can help you stay strong and motivated. Quitting smoking is a life-changing decision, and having a community by your side can make the process more manageable and rewarding!

Guys