Subscribe
Previous Post
photo: Thinkstock
This is the second post by Drew Grant, Associate Editor of our sister site, Crushable, about her efforts to quit smoking using the Become An Ex cessation program. Read her first post here.
I’ll admit, I had high expectations for quitting smoking cold turkey with the Become An EX program. After all, most of the bad habits mentioned in the pamphlet didn’t apply to me.
For example: I don’t smoke when stressed, or have a bad day at work, nor do I feel the need to take a drag after sex or before or after eating. These things are called “triggers” in the EX language, and much like any other 12-step program, you need to identify them before you can start your treatment. However, going down the checklist during my first week, I did identify several “trigger” scenarios: I smoke when I’m bored or restless, I smoke when I drink alcohol, and I smoke when I hang out with friends. Okay, so cut down on the booze and fill up my day with more constructive activities, and soon I’d be breathing better. Clear lungs, full hearts, can’t lose, right?
Not exactly. Within the two-week “breathing space” (if you can call it that) that EX gives you to quit, they also ask you to monitor every time you smoke a cigarette with a little chart. This means writing when you smoked, your “need” level (i.e. very strong, strong, medium, light), your mood (described in one word), and your activity at the time. And here’s when things got tricky: After a half-a-pack-a-day habit, I noticed that my “mood” rarely changed, nor did the need level. (I always put “medium” because, of course, I wasn’t super addicted or anything.) But the times of day and activities were pretty consistent: I always smoked on my way to work, I always smoked on my way home from work, and I always, always smoked while riding my bike.
Weird, right? Riding my bike is my healthy exercise activity, so why was it that I couldn’t imagine doing it without lighting up? Like most people of my mid-20s generation, I blamed my ADD: Not only did I have to smoke while bike riding, I also had to be listening to my iPod. Otherwise, my satisfaction significantly decreased (noticeable when I ran out of smokes or my iPod battery died). And since EX wasn’t asking me to stop smoking right away (just to re-learn my triggers) I started to smoke only after I rode my bike to or from the train station, or ten minutes after I finished that beer that made me want to light up.
Yes, at first it was annoying, but I got over it – by sucking on a lot of hard candy. (And no, that’s not a euphemism.) And I mean a lot of hard candy: I finished off an entire bag of Werther’s Originals in two days, and counter-intuitively, I didn’t exercise as much. I had taught myself that being healthy meant rewarding yourself with simultaneous distractions, and so if I ever were to break these bad habits, I had to (temporarily) give up the good ones as well.
The results were drastic: Within a week-and-a-half, I dropped from smoking half-a-pack-a-day to smoking three or four cigs a day. Most of the time, I wouldn’t have my first until after work. Maybe it was the summer heat, or maybe because I kept myself distracted enough with writing, but for me, the only times I really needed to take a drag were when I walked by myself with nothing else to do. EX offers tons of solutions to this problem, including calling a trusted friend, or eating healthy snacks. But, at least for this week, I stuck to my sugar candies and bitchy attitude.
After all, I still deserve them for trying to quit, right?
Hi folks! Electronic cigarettes have helped me quit, also by mixing my e juice with exotic flavours, it didnt bore me & it is as if I am rewarded twice for my efforts by having a sweet (flavoured vape) & it feels like smoking.
It has been close to a month since I last combusted tobacco & would reccomend this route to anyone who has tried all the other methods and failed.
I do still take nicotine but in a far healthier way of delivery that is not classed in itself as smoking. :)
Hi been awhile since i have been here but thought i would give an update, have a post further up here after i had been fag free for 6 weeks, well i can now tell everyone i have not smoked for 1 year and 6 weeks how good is that, up till about ay 2011 i was so ill but after that it was the wow factor i feel absolutly fantastic i have put a stone on in weight but hey im 57 years old never going to twiggy again, i caught a cold just before xmas last year and guess what? it went after 3 days no chest infection hoorayyy, but to be honest i have just had a cold and chest infection but nowere near as bad as it was when i smoked, i do know the differance, also i smell so much better i actualy hold my nose now if im near someone smoking because believe me IT STINKS SO MUCH life is good i know i will never smoke again, who knows whats in the future just hope ive got a bit more time now that i gave up that terrible terrible habit that took my lovely mother from me at 49 years old, and who now has my older bro 71 bed ridden needing oxygen 24/7, all i can say is keep trying PLEASE IT IS WORTH IT, XXXX
Been a smoker for better part of 30 years. Tried switching to light cigs. Never worked, just smoked more of them. I just turned 66 and over the last few years have had tremendous colds that took months to recover from ….all due to the messed up condition of my lungs. In thecmiddle of yet another “cold” , only this time I decided to try not to smoke while sick. Seems silly to say…”not smoke while sick”…but that is what I would do. Get up out of bed and go have a smoke….. I would cut back, but every time I lit up I KNEW what I was doing. So….this time I just haven’t gone out and bought another pack (7.00). It has been 3 days now. I do pop a nicotine pill instead, but it has been 3 DAYS…without a smoke…it is kind of amazing to me that I could just say no…. Yes, I imagine smoking, but then I really think of it, and it seems to pass. I am getting better from the “cold” and I am scared that I will “just give in” and go buy a pack. But I am going to give it a go.
I do not expect miracles…I know the damage has been done. But I really would like to have a couple extra years tacked on to my span….If I have to die the miserable death of lung cancer….at least in the end I will know that I caused it, and I did stop….though too late, I DID stop. Wish me luck.
Gr8 to hear dat sir. God bless!!!
Hi,
I still remember I use to be a village guy who use to swim for hours and climb trees like a monkey. I smoked for 20 years and quit 4 years back.
Cigarate is big thing to quit. I was not able to live with my family because I have to smoke in every hour so was loosing my time with my son and wife. The effect is not all positive after quiting and I think I started having memory loss but still got a lot of benifit.
I tried many times without success and one day just quit it. engaged myself all over the day and started drinking at night for 15 days and finally quit both. Sometimes I drink but scared of smoking.
Please leave it you are loosing yourself with those Cigarate
Why are you doing this to yourself ?? You should buy Alan Carrs book ” Easyway to stop smoking” or go to one of the clinics. If you buy the book, you read it, you keep smoking whilst you are reading it and then when you have finished the book you stop smoking, as simple as that ! No need to go through all this tourture of cutting down, unless of course you want to because it does make for good reading.
X2 really works almost feels like cheating !
blisstree.com feel what is happing to your body when you quit is another great site check it out
I quit 8 months ago using Champax(Canadian version) I can say it was the hardest thing I have ever tried & accomplished…
so far I have saved $1,610.10 by not smoking 5,400 cigarettes
(Aug 2010 – $7.42 for a pack of 25)
I have never been so proud to be a QUITTER
Hang tuff everyone
Where do you buy a pack of 25 cigarettes?
hi i am 6 weeks smoke free, still using nicotine gum, but have no desire to smoke so hope i have cracked it this time, after so many attemtps. have smoked since i was 14 am now 56, my big worry is have i left it to late? i have very achey legs and stil have a tight chest, cough more or less gone but still get stuff coming up, have also had 2 small bleeds after no periods for 3 yrs dont know if its connected with giving up, getting checked out for this on monday next week, my mum had emphasema also my oldest brother who gave up 15 years ago got emphasema 10 yrs later he is on oxygen permantley now, my sis has copd, i know how pathetic i am to have continued smoking, just hope i dont get anything like that, such a worry, i do feel good and proud that i have stopped i have a lot of support from family and friends so i am lucky,, at this moment in time i can not imagine ever putting a cig in mouth again i dont even miss them. just need to stop the gum now as it gives me a sore mouth, xx
Hi Chris, It will be 7 months that I have quit on March 16th, I also felt terrible for about 5 1/2 months…I am better now like you. I know that your relatives have had late term effects after years of quitting smoking…Just remember this IF THEY DIDN’T QUIT BACK THEN THEY PROBALBLY WOULD BE ALREADY DEAD blunt but true! now for your gum addiction…change to a fruit flavor tastes good and should be no more sores… I’m sure you don’t need the nicotine anymore…
Stay cool Chris
i heard and I also seen what happened to my friends. They both quit smoking – one of them for 10 years and they STILL GOT CANCER FROM SMOKING.. I don’t understand why. You think your helping yourself by NOT smoking and look what happens. Does anybody have any answers????
Please read the above post I made to Chris…..
i started the patch last January. I would not smoke and then I would take the patch off and smoked. I have been smoking for 52 years so it was very hard. I started to have shortness of breath. Really scared me. Now I am on the patch again and it was 3 weeks yesterday that I have not smoked. BUT I still want that cig. The only reason I don’t have it was the feeling of shortness of breath was so scary. I just wish I can get down to the next level which is step 2 but I have a few weeks to go. The only thing is I DO NOT feel any better. I don’t know what these people are talking about. You start to feel better when u stop smoking. Thats a lot of bull. But, I will still keep at it because if I smike I will DIE. Is there any help for me???
By ro…
PLEASE TRY THE ALAN CARR SEMINAR. They have clinics all over the world. I was there…I did it…and everyone who knows me, knows that giving up for me was like to stop breathing. http://www.allencarrseasyway.com/
Try it! I promise you, there is no “want or need” for a smoke….they help take the “brainwashing” of what we believe as smokers, out of our brains.
good luck!
Once you get your mind set that u really wanna quit u will be good. I think the only way to really stop smoking is going cold turkey. Thats what I did. I had stop smoking for 2 years. & for some reason when i went to visit family out of town that I hadn’t seen since I quit I started back that sameday. i just finished my last cigarette not smoking no more I starting now. I’m going cold turkey again I know I can do it, but this time I’m not turning back. After i stopped the 1st time after a few weeks or so can’t really remember how long but you really do feel different. Food start tasting better, I slept better, breathe better, didn’t get tired as quick. things like that will keep you motivated. If u are a everyday smoker atleast half a pack or more & and you go cold turkey for a whole month cigarette shouldn’t bother you no more. Unless you let it. P.S. when you find yourself wanting a smoke find something else to replace it with. Or find u a hobby I know it sound crazy but if you busy doing something and focused on it the desire should fade. Good luck
Hi ,
To start out im a smoker of 23 years and in the las few week i have
started a tapper at on point in my life i was at one pack a day.
Now if some one can hel me on this it would be nice im at about a pack
evey 3 days now. I think i have come a long way and am happy .
Would it be safr to say it is time to go cold turky now ???
Any input would be great i qm trying so hard to quit and need some support.
if any one would like to help im wating for you input .
THANKS Michael
Go down to your local library and check out, “The Easy Way To Stop Smoking,” by Allen Carr. After dozens of failed attempts at stopping, I’ve been off now for 3 1/2 years.
I quit smoking on Sept. 1 using Chantix. I had smoked for 43 years with a 7 year stretch in there where I was smoke free. I had a heart attack on Oct. 10th. My cholestorol was normal but I had family history and all those years of smoking. I am still using the Chantix, a decision I made with my doctor. I will stop taking it next month. Still want one daily but at what cost? I will never smoke again.
40 years of smoking up to 3 packs a day many attempts to quit over the years. Even after being told I have COPD and had to have a stent placed in my heart valve I smoked. I tried again and again and again. With the help of chantix and the patch. I also signed up with Quitnet.com it is helpful with symptoms and advice they even have counslers and will provide patches if you request them. I highly recommend them. It also tracks how mush your saving by not smoking. Another helpful motivator. There were days I sat and cried. I was angry, cranky really irritable and oh so SAD. All because of not smoking it is HARD to quit. Trust me I know. So today I am 43 days smoke free and I still have to tell myself I choose not to smoke . The physical battle is over but emotionally I still miss smoking. I hope you this is helpful to someone. My advice is keep trying no matter how many times you have failed in the past. Good luck, Quitting sucks but the rewards are worth it. The longer you smoke the worse your health will become guaranteed. Try again.
WELL, I have been smoking for 30 years. I was told in June 2008 that I have a brain
aneusyrm and need surgery to repair SO IT DOESN’T RUTURE. Terrified yes, Migranes triggered ct scans thinking they were due to a tumour. So after smoking 2-3 cigs for 2 weeks now I have to quit. The count down is on, surgery is on January 19, 2011. They say lung funciton improves within 2-3 weeks, so that is now. Neuro Dr said I don’t want you coughing and sputterng after sx, which will increase the pressure in my head after Dr’s have been doing there thing for 2-3 hours. I will just ride the cravings out till they are gone. Wish me luck.
Hi Almerina
Just a note to say well done for cutting back. I have been smoking for 28 years, am in a constant stressed state through work pressure, and am overweight with high blood pressure. I was told by a consultant that within 10 years I would have a heat attack. That was 5 years ago. 13 days ago, I got up and said ‘enough’. I have stopped smoking cold without nicotine aids as I just want to clear myself as soon as possible. One day at a time. Your story has given me extra strength to keep at it. Wishing you the very best of luck for your operation. Things are a lot less invasive now than they used to be even 10 years ago. Hopefully, you will have very little discomfort. May it all pass quickly and you make a speedy recovery. Keep us posted
C
Im 5 days into my quit and its going pretty good. I’ve been reading this web site called quitsmokingonline.com and it made alot of sense to me. U can actually quit smoking naturally and enjoy the process while your at it. I thought it was crazy at first but, after reading more in depth about what they were actually saying it made sense….after the third day of withdrawl…it becomes mental because the nicotine is out of your system by then. As long as I don;t make a big deal about the “feeling” I get when I want to smoke and just let the feeling come and go…the feeling will pass and soon it will go away for good. Its really a good concept…no need to fight it, no need to repress it. Just let it happen feel the feeling for what it is and don’t do anything about it. Don’t worry, don’t regret it or surpress it, just let it happen….its not as bad as u think it is and soon it will go away.
I’ve been smoking for about 13 yrs….I stopped when I went to basic training ( had no choice) but as soon as I graduated from training I sparked a cig after not having one for 3 months….stupid I know. And so I continued after that point on and off for about the next 10yrs.. I stopped slightly while my mother was sick from Lung cancer, and I promised her that I would quit for good. But after she died in Feb 2009…I still managed to smoke at least once a day. I don’t know what made me decide to stop totally, my chest was kinda hurting and I just didn’t smoke one day and thought well let me see how long I can go with out smoking. So one day became 2 and then 3 and now im on day 5! I then thought back to the time when I was in basic training…once i figured i couldn’t smoke…that was it, I didn’t even try to…it was basically out of the question and so I didn’t concern my self with it any more. So now Im going to take that approach again by not buying any smokes and not be around anyone who does for a while and see what happends. The holiday’s are here and Im a little concerned about drinking and wanting to smoke since my fiance smokes on and off but I think If I just stand on my decision to not smoke It will be okay.
It feels good to not have to think about making that stop to pick up some smokes….if I have enough…will they last? what if I run out! where can I smoke? how far is it? its cold outside…lol Im so tired of that Sh*t !!! I want out of the cycle. And after watching my mother die from it…it really isn’t worth it I swear it’s not…Lung Cancer is a terrible way to check out. Especially if you could have helped it not happen. I mean its one thing to get breast cancer, there are foundations and marathons people run to cure that….. but when you get lung cancer it’s almost as If no one has any respect or pity for you…scratch that ! They don’t have respect for you because people look at you with disgust because you did it to your self…No one’s gonna race for the cure, they Damn sure aint gonna raise any money to finance research to cure my a$$ So Im sticking to my plan and Im quiting for good. Thats it.
It’s really empowering reading your comments on this blogg. Thanks for sharing your stories, its day 7 for me! Like Gert (not to that extreme) I got the flu, this year has got to be a record for me being sick in all my 39 years of breathing. I had been wanting to quit this year, but kept procrastinating till last week I didn’t have the strength to get out of bed. That was the first 2 days, I thought to myself if I havent had a smoke for 2 whole days..what about 3? Then 5…and here I am at 7..going on to Day 8. I’m over my flu its just my chest infection that is beginning to clear.
I’ve been smoking for the last 20 years and have tried in that period 3 times to quit. My last attempt was 5 years ago. You see the thing is, I really enjoyed smoking, I loved sitting outside reading with a wine & cig or like EPOC would reward myself after any physical activity – be it an aerobic work out or social/club sport. But I was beginning to discover that I couldnt enjoy doing those things any more AND smoke, it just didnt work in my evolving lifestyle. Something had to go! Certainly not my reading on the beach, or my leisure activities, no..I chose those long menthol sticks that I would mindlessly tap with my thumb to rid the ashes. I won’t lie I would like one..but in the same breath I want to see how I am in the next couple of days, not just my health but my counternance…do I turn into Mr Hyde? Lol I’m really liking this change in my life, I know it won’t be easy..but then again life aint meant to be..that’s how we grow/develop through challenges. So thanks again bloggers for leading the way.
yes its 6 days for me i was on chantix but still smoking not as much but was. i was out of breath last week and was rushed to the hospital my lung collapsed probably due to smoking and they were able to get my lung inflated again spent 4 days in hospital but the good lord gave me another chance in life yes i still want a cig but not work it now seeing that track in my lung and yes i als have empyshema which is treatable so i am alive
It had been 40 years of smoking,and for last 15 years like a bear on my back,whom i always wanted to shrug off,but carried on some how.Now in my forth attempt,today i can say that i am an ex smoker.Al tough still i get the urge many times,but i have learned to suppress it. I know this thing will continue for the rest of my life,as i find it difficult to start hating which i enjoined most during the best part of my life.My quitting was partially cold turkey,this time,as in last three years i reduced the number from 10 to almost 3 to 4 in a day.This i did by ,initially . smoking at home only and later confining it to my bathroom only.Last two days of July i smoked two cigarettes only.From 1st August i have not smoked.As a matter of fact,after meals was,or rather still is time when the temptation is maximum so for first two months i used to sit in front of laptop,and keep reading,viewing and writing anti smoking literature.Now too if at any time i crave for cigarette,i do the same.After two months i wrote two pages and got them laminated .All what i have written is enough to scare me to hell.And that is the secret of quitting and staying quit.I feel sorry for my wife who developed asthma in 33 years of our married life,surprisingly enough, i still have no medical complication expect morning phlegm.
Interesting post. I thought I was the only one who associated smoking with exercise! I too battled a non-traditional addiction. In fact, I am 5 weeks from a year without smoking and I miss it! A LOT. I miss it every time I do cardio. It seems like workouts are not quite the same – takes forever to get heart rate up, continuously out of breath now to get to that heart rate. There is negative to quitting, biut somehow not too many people want to talk about that. Confronting that the decision is filled with negative AND positive as your stated is what has helped my these few months.