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Hey, Blisstree Reader! We thought you might like these three new posts we just published: Can I Become An Ex-Smoker? Watch Me Try, Top 7 Smoking Myths That Stop You From Quitting and What Happens to Your Body When You Drink a Coke Every Day, For a Long Time.
This is the first in a series of posts by Bill from California, a Blisstree reader, former smoker, and active member of our passionate community of commenters.
Here’s an update: Before you comment, click to read Bill from California’s second and third personal essays about smoking.
Am I A Former Smoker?
Almost a year ago to this day, after roughly fifty years of smoking a pack of cigarettes a day, I launched myself into a cold turkey quit. Despite the fact that my quit has been an imperfect one with warts, I consider it successful – though others may not. This post is about my quit, but mainly it’s about the many things (positive and negative) I’ve learned in the process.
Launching My Quit
By April 2009, I had tried most of the nicotine replacement therapies in various attempts to quit smoking – Zyban, gum, patches – without success. Then I heard about Champix (known as Chantix in the U.S.), which works directly with the action of certain neurotransmitters in the brain. Their quit program allows you to smoke normally for one week while on Champix, then you eliminate cigarettes and continue through a several-month program.
Like my previous experiences with NRTs, this one also failed me, as I found myself still smoking cigarettes well into the second and third week of Champix. So I decided to stop everything cold turkey. No more Champix, no more cigarettes. Most importantly, I set myself a short-term goal: Ten days without adding a molecule of nicotine to my body, so that I could at least get past the chemical part of my addiction and then re-assess. Those ten days were hellish to be sure, but somehow I mustered the strength to get through them and at that point I was launched on my quit.
The First Slip
My wife quit smoking 25 years ago. She slips once in a while in reaction to stressful moments, but she is able to limit them. Last summer we were in the south of France for several weeks. I had not smoked since my April pledge. One afternoon, after a pleasant meal in an outdoor cafe, the French couple at the next table lighted up cigarettes. Suddenly, and out of thin air, my wife and I had the same impulse: We bought the couple drinks and bummed two cigarettes for ourselves. It was a guilty pleasure that raised a smile, but I worried that my quit was finished. But rather than rush out, buy a pack for myself and smoke it, this time I gave the matter some thought. My choice was either to go back to regular smoking – intending to start a new quit at some undetermined moment in the future – or to declare that this time it would be different. What that meant is that this time the slip would be only a minor setback in a long-term, uninterrupted process. But what process and how to make it work? I know that continuing my cold turkey quit would not work – deprivation is not my style! So I set myself some long-term goals that seemed more realistic:
a) Do NOT slip back into regular smoking
b) Recognize and accept that I would continue to have slips, and most importantly
c) Figure out a way to control the slips so as to keep a) going.
Managing Slips
This is the most important and surely the most controversial component of my odyssey. I’ve seen that it cannot work for most, but it has worked (so far, at least) for me. Of course I resist slips, but I also allow that for me they will be inevitable – at least for the time being. When I do slip, I try to stay positive by looking back over the progress I’ve already made in avoiding a relapse into regular smoking. Only then do I buy a pack and allow myself a few puffs from one of them. Then – and this is important – I destroy the the pack irretrievably, by wetting it down under the faucet and tossing the nineteen survivors into the trash.
I’ve learned that if I keep the 19 smoke-able survivors in the house, I will smoke them. I’ve been known to rummage through ashtrays in the past. So I don’t keep the pack. A pack of 20 cigarettes costs more than six dollars in the San Francisco Bay area, and the taxes continue to rise. So, my method is expensive enough that, after slipping, I’m not so motivated to slip again. During the past year, the frequency of my slips has varied somewhat depending on the stresses that occur, but I’ve been able to continue my imperfect control over them. I’ve learned that it’s very important for me to feel positive about what I have accomplished, and I work on that.
Negative input needs to be confronted directly and rejected. For example, I’ve been told that what I have accomplished is not a quit, but rather that I have simply cut down to a cigarette or so per week, the total of all those stolen puffs. Surely one can make that interpretation, but for me it’s better to see it in another light as an achievement – namely that I have not been a regular smoker for a full year. I have gradually come to feel confident that I will never go back to regular smoking, but freely admit that I have not yet succeeded in eliminating the slips altogether. I believe that I will eventually, and that is my goal – the ultimate prize. In the meantime, though you may disagree, I will continue to think of myself as a former smoker.
Stay tuned for Part 2 by Bill: Bias in the Public Health Community
Original Blisstree Post By Wade Meredith:
I think one of the main reasons it’s so hard to quit smoking is because all the benefits of quitting (and all the dangers of continuing) seem very far away. So here’s a timeline about some of the more immediate effects of quitting smoking and how they will affect your body right now.
- In 20 minutes your blood pressure will drop back down to normal.
- In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.
- In 48 hours your chance of having a heart attack will have decreased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.
- In 72 hours your bronchial tubes will relax, and your energy levels will increase.
- In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.
- In 3 to 9 months coughing, wheezing, and breathing problems will dissipate as your lung capacity improves by 10%.
- In 1 year your risk of having a heart attack will have dropped by half.
- In 5 years your risk of having a stroke returns to that of a non-smoker.
- In 10 years your risk of lung cancer will have returned to that of a non-smoker.
- In 15 years your risk of heart attack will have returned to that of a non-smoker.
So, you have more immediate things to look forward to if you quit now besides just freaking out about not being able to smoke. So quit now!
View a high-quality graphic representation of this post here.
Update: Does this make you think it’s time to quit? Check out these 5 Smoking Gadgets That Might Help You Quit Smoking.
just about to read the article under the headline “New Zealand Wants To Charge $100 For Pack Of Cigarettes…Discriminatory Or Ingenious?”
that’d do it for me, definitely…!
thank you WaDe for your efforts as it made me want to try quitting, again..(albeit after this $7.49 pack)…my bad..!
it makes total sense your mental approach as quiting is not as easy as well, quitting…but where i live, the packs went up by $3.OO per, yet people smoke more now…argh..!
an ultimate (for me) stress reducer; to enjoy the inhaling of these compact not so innocent sticks and with the glorious added benefits of bad breath, bad teeth, over-all bad health really doesn’t make sense to continue anymore just to keep up with such a terrifically bad habit…though, in my previous efforts to dump this ‘die’sease, what i have found to work was the nicotrol inhalation system…and it did so for three months; until of course the proverbial stress that invariably pops up at the most opportune time..again, my bad…
but it is so worth the effort to try again…and i won’t make it a do or die kind of proposal as i have done in the past…
and although, smoking obviously has more dire consequences, i liken this approach to having that piece of forbidden dessert – once past the lips, forever on your hips…againg obviously, not quite the same analogy but it’s [gunna] work for me…!
all the best ; )~
Just trying help i saw this blog it sayed stop smoking in 4 days
http://smallfryinfo.com
@ Nina Ocanas:
How bad do you want to quit? Only that drive inside your heart and mind can help you succeed!
Nina,
You have to want to stop. I mean really want it and you have to be ready to just do it. Just stop and deal with what comes with that. It’s not easy. If it were easy all of us would not be here cheering eachother on.
Just do it!
can any one tell what i can to stop i really need help i did stop but i stared again help
just finishing Day 10 of my non smoking battle….I have to say I barely think about it now…much calmer ..no more need to go smoke…feels good for sure. Good luck to the rest of you. It is much easier than you all think. As far as trying to figure out the time lines etc…everyone who smokes is a smoker..some smoke more some less… The time lines are for everyone.
I have try to stop smoking but i can to it i only smoke at nigth around 10pm i know i have the will power i going to stop today nigth wish luck
I really did not understand how did you make a timeline like this? because my friend smoke for 30 years 3-4 packet a day and i smoke for 8 years 1 packet a day.. so is this timeline work for both of us??
Here I go again!!!!
I am going to attempt to stop once again after smoking the 4 I have in the house today. My husband who smokes maybe 5 a day during the week and 2 at night on the week end was told by me this moring that he MUST hide the cigs so I don’t know where they are. When I wake up in the morning and see them I know I am not strong enough not to take.
I have been smoking for 38 years. This is so hard for me to stop. It is so part of me like getting up in the moring and getting your shoes on before you leave the house (it just something I do every day).
My (New Plan) ……… is to try ONCE AGAIN not to smoke after I finish the ones I have on me today.
WISH ME LUCK!!
How did you guys do it? Did you set a date to quit? Did you find it hard knowing you will never smoke again? I think I would find anything hard that I like knowing I can never have it again.
I knew I wanted to quit and a friend had done it by ready Allan Carr’s book so I figured I would give it a try..you can smoke your brains out while you read the book and read it as slow as you want. As I said before ..he really teaches you some interesting things about smoking. It can’t hurt to try…. and worst thing that can happen is you don’t stop but he was hard core like you and he stopped and decided to share his way with the world and has had great success. I found the whole smoking thing to be like a job..so much work and energy..starting day 7 tomorrow..ONE WEEK and already feel so much better. it is easier than you think.
I am jealous of all of you (lol). You all should be very PROUD of yourself. I think I really want to quit yet everytime I say “ok this is my last cig” it seems that I always make it “after this one”.
I hope I find the strength before it is to late for me.
I have been smoking for 38 years. I know I need to quit but find it really hard. As much as I know how bad it is for you I happen to really enjoy smoking. I envy people who can give it up and don’t miss it.
I used the patch for two weeks and didn’t have any problem. That is probably because you are still getting the nicitone inside you. After using the patch for two weeks I would grab a cig ever now and then (this is going on for a month now). I know if I continue with this I will eventually go back full time BUT what I find very very hard is the thought of stopping and NEVER having a cig again. How do you all handle that thought. How do you handle the thought that something you enjoy (even though it isn’t good for you) you could never touch again.
hey you need to read Allan Carr’s book to start. It will help you with learning that you really don’t enjoy smoking and that it is a drug addiction. It is all in the mind and is going to kill you if you don’t stop. You must really want to stop if you are on this site. I am only on Day 5 and can tell you the less you smoke the easier it gets. Good luck.
To help, I stop smoking 5 months ago with no medication at all. I used to smoke 3 to 4 cigarette a day but when I drank beer it was like half a pack or even more..Lately I am starting to have the feeling of lighting one up, and i know that the nicotine is out of my body but I feel like I am missing something..Well good luck to you and to everyone that is trying to quit this a diction that we all got our self into. Every day we smoke we lose a day of life
I quit smoking 8 months ago, cold turkey. I smoked a pack a day for over 35 years. I never imagined I would be able to quit, let alone cold turkey.
It has gotten easier with time but I am still challenged almost daily and I am so encouraged and inspired by the new people that continue to find this site and come in and post.
I am proud of all of you and encourage you to stay strong and enjoy all the benefits of not smoking. Most of us had no idea of the true dangers of smoking when we started the habit. But we can know the wonderful feeling of becoming healthy and smoke-free!
Stay true to yourself!
I became a non smoker on 31st March, my 1st day was remarkably easy, having smoked between 10-20 a day for 22 years (apart from an 8 month break about 9 years ago).
I read a superb book call ‘the Easywasy’ to stop smoking, it is fantastic and has completely changed the way I think about stopping smoking. I am so positive that I will NEVER smoke again, this book is nothing short of amazing, it makes you realise how clever tobacco companies are, and how addictive nicotene is, I never knew it was the most addictive drug on this planet? How could I not know this having been a smoker for 22 years, am I stupid?
Anyway things are going really well, not as difficlut as I feared, and really nothing to fear, all positive from my point of view! Good luck everyone and go for it, you can do it
Hi Just read your post..I read Alan Carr’s later written book ” The Only way to Quit Smoking Permanently ” a Follow up book to ” Easy Way”…. I totally agree with you.. The way he explains how our mind is really the problem and that we are addicted really makes sense. It also makes sense that we cannot substitute other tobacco replacements like the patch , gum etc…It is all tobacco . A friend of mine told me about this book and I am so glad I read it. I am only on Day 5 now very hopeful this will be the end. Thanks for posting.
Daniel
I stop smoking last year October 2011 but I picked up so much weight. It makes me very depressed. I don’t eat more than what I used to eat. Can somebody please give advise?
I am now on day 5 of quitting smoking using the patches. I have smoked for 15 years, started when I was quite young and to be honest can’t really remember a time when I didn’t smoke.
Day 1 was tough I couldn’t stop thinking about smoking, at certain points in the day when I would usually smoke I had that feeling that I should be doing something or lost something
Day 2 I attended a friends party and tackled my first encounter with alcohol since quitting. I am pleased to say that I managed and even surprised myself at how I coped. I did have an e-gig with me which I used a couple of times, this helped and just knowing I had it with me stopped that feeling of panic that I have experienced when I have tried to quit before.
Leading up to day 5 I am feeling good and positive in the fact that I can do this! I am still having cravings at certain trigger points during the day which pass quickly but I love not having to plan my day around smoke breaks, myself and my house doesn’t have that disgusting smell, I am healthier, still have money in purse leftover from the weekend, I am breathing better. Today is a good day and can only get better from now on :-)
Hi everyone I quit on Friday night..April 27th so it has been four days now. Doing well so far. I read a book called How to Quit Smoking Permanently…makes you understand the myths associated with smoking and is quite interesting. I didn’t quit immediately..it took me about two more months to finally quit as timing had to be right. I really am using the money as a key motivator and the heath part to really stay focussed. First two days were better than I thought but now at day 4 cravings are less and seeing people smoke is sort of funny. I am quite confident this is it finally. Great to find others in the she situation.
Stopped yesterday cold turkey. Have tried NRT products and none have worked. So decided a few months back to try the hard way. At the moment cravings are really bad but I know they’ll get easier as time passes. Have heard drinking water helps and also exercise so will try that. Once the nicotine is out my system I know it’s down to willpower.
Positive thinking will help and good luck to all who are trying to stop.
David
Good luck! You’re saving your life! You will be happier once the cravings are gone and you’ll save a lot of money!
Hello all. Well its May 1st, and I’ve decided to lay em down. Its been a long time coming and not quit sure why today would be a good day to quit. Actually its been a goal of mine to quit for the longest time. I quit once using the patch, and it did work. I had stopped for almost 7 months. Til one stressful day, boom!!, fell right back in. As i read your comments, I’m getting more inspired to do it CT (cold turkey). I strongly believe that without any type of struggle, conditioning, and mental determination the REWARD will not be as appreciated. So with that being said, I’m ready for the fight!!! I want to congratulate all of you for taking the steps to quit. Also this tip might help a little. Try keeping your hand and mouth busy. Sunflower seeds have been working good for me today(salted or unsalted). Eating them one at a time has helped to keep my mind off smoking. Also while at work, try staying inside on your lunch break. Pack your lunch. Good luck to you all!!!! I’ll check in to keep you posted of my progress. Here’s to DAY 1. Thank you.
I haven’t smoked for 48 hours now, people say that a craving only lasts a few seconds until it passes, I’ve been craving for the whole 48 hours, I’ve only had an hours sleep. I’m going the cold turkey method as nicotine replacement products give immense stomach pains and nobody knows why???
I’ve smoked 20 per day for 19 years… I’m determined to give up!!!
Sean, I know is very difficult what you going trough but is all part of the process.. at the beginning I felt tired I had headaches, and I had that terrible feeling of smoking..The first thing I did was stop having any kind of alcohol because alcohol equals cigarettes. The second thing I did was exercise it helped me fall sleep at night also I drank caffeine free tea.. You can find the tea at wallmart the one i used is SLEEPYTIME EXTRA CELESTIAL…GOOD LUCK SEAN this is my 3rd time I quit is been 4 months now and still going…
You can do it Sean. Try eating fruits that require peeling them (oranges, Kiwi, etc). It will keep your hands busy. For some crazy reason, its been working for me today.
Hi there
I’ve been a smoker for over 30 Years
And now I’m a non smoker. I read a book by Allan Carr and i believe this made the difference. I don’t want to sound like a sales man but i highly recommend his book. Although i still have occasional pangs for a smoke i can overcome them pretty easily. Here’s a little maths equation that helps me stay resolved. I Am 44 years old, I live in Canada where a pack of smokes costs $12.00, If i where to continue smoking i could hope to live for another 20 years (Maybe) .
So therefore 1 pack a day @ $12 per pack for 1 year would cost me 12*365 = $4,380
So for 20 Years would cost me $4,380 * 20 = $87,600
So my next smoke will cost me $87,600 minimum & that’s just the financial cost.
Any way any body thinking of quitting i wish u the very best of luck
It was soooo great to read these comments . I had been a smoker for nearly 30 years , I’m only 45 tomorrow but know I will now live to see 50 and possibly live to 70 if I’m lucky . I was listening to the radio yesterday and it was a professor from the USA who said new Zealand was leading the way with smoker restrictions and by 2025 it will be a smoke free country. !!! Wow I hope Australia can be the same and the rest of the world . I did not have the willpower to stop on my own was so scared , champix was my weapon and it worked so well for me . No problems and made the whole process so ,uch easier . I have now been off them for 10 months and will never be tempted again as I know one can never touch my lips again ! Good luck all you tryers I am willing you to succeed . Best of luck xxx
Read all the posts with interest. I have been a smoker/non smoker on and off now for the last 30 years (I can’t believe it’s been that long). Two days ago I went cold turkey – the cost is so extortionate (£7.60 a pack) plus I needed to get my health on a more even keel. It’s been made a lot easier here in Wales because smoking is banned in so many public places. Anyway, it’s the end of day two. Hasn’t been too bad, I haven’t found myself rummaging through the drawers and handbags yet hoping to find a ciggie lying around. Lots of will power and chanting ‘I will not give in’ or ‘I don’t smoke’ to myself with utter determination seems to help. Drinking lots of water when I get the urge has the mental effect of thinking I am flushing the addiction out of my system. Works for me.
Liz
Happy Birthday and a happy 10th month greeting for giving up on the cancer sticks
I stopped the use of these cancer sticks in Jan 2009 and have not smoked
over 35,000 + of those sticks @ 30 per day.
Feeling good and breathing great. Jogging a Kilometere and walking 2 km a day and the Gym workout for 3 days a week
Never felt better
KEEP IT UP