list of reason:
don’t want to have big disease , i don’t want to die with oxygen mask and other ,,don’t want to get health issues every month due to smoking ,i want to have life at old age also ,,for good breathing ,
I hated the smell, the embarrassment, and the need. I especially resented the need. Nicotine dependency made me feel weak and helpless. don’t want to have poor self esteem, and self respect , don’t want to have wrong beilief system that smoking is good as described in notes,it may help you overcoming other addictions in my life … will get pride ,
don’t want to waste time ,money and energy , don’t want to settle for less ,and don’t want to let go things ., (in health also),don’t want to let go relationships ,
When something stressful happened, what did I do? I lit a cigarette so I could think it over, of course. By the end of the cigarette, I often decided to let go of whatever it was, which sometimes was not a good choice. Smoking taught me to avoid, and avoidance breeds tension. I was teaching myself to settle for less by not dealing with life head on.
Smoking taught me that I was weak. I felt powerless to quit. As much as I hated smoking, I thought I couldn’t live without my cigarettes. And there was that nagging worry in the back of my mind that I was killing myself, one cigarette at a time. I was in a constant state of subtle turmoil. It was such an awful way to live, but I settled for it for a long time. Nicotine addiction does that to a person.
Don’t settle for less in your life.
Smoking is a way of settling for so much less than you deserve. It’s self-destructive behavior that tends to trickle to other areas of your life. Once you quit smoking, positive changes start to happen.
When I smoked, it didn’t seem to make much difference whether I was exercising and eating a healthy diet or not. I knew I was poisoning myself 20 times a day. Now, making the most of what I have by living healthfully has become a positive focus in my life. I won’t settle for less.
Relationships have shifted somewhat as well…some have been let go and others I nurture more. As a smoker, I tolerated more than was good for me at times, but not anymore. Life is too short, and I just won’t settle for less.
It’s proof of a new way of living…of not settling for less.
One day at a time…it works. Persistence and patience and time — they’re your path to a smoke free future and a better way of life.
Don’t settle for anything less.
I made up my mind to settle in and apply myself to the task of breaking the links in the chains that bound me, one at a time, however long that might take.
I fed my quit program with daily doses of education and support, making a point to end every day on a note of gratitude.
That part was easy – all I had to do was think about the fact that I hadn’t smoked that day, and I was enormously thankful. Incorporating these things into life until they became a natural part of my routine were stepping stones to the right mindset and one that would permanently take me away from smoking.
I am thankful for the life I live now, free of nicotine. I am grateful for my good health and increased energy. I do not take cessation for granted. It is truly the best gift I have ever, ever given myself.
Just thinking about quitting is enough to make most smokers edgy.
Does smoking cessation just magically happen when a person is ‘ready’?
If you rely on being ‘ready’ before you quit smoking, you run the risk of never quitting.
It’s possible — in fact, it is likely that you won’t be ‘ready’ to quit when the time comes. You’ll probably feel some mixture of sadness, loss, anger and fear as you embark on your quit program.
Embrace the process and don’t look back! You have nothing to lose and everything to gain.
Do you know what to expect as your body moves through physical withdrawal from nicotine?
Do you have any idea how to quiet the thoughts of smoking that bombard our minds (seemingly nonstop) during the first several weeks of the recovery process?
The more you learn about what you might experience when you quit smoking, the more easily you’ll be able to navigate the ups and downs. Early smoking cessation is intense to be sure, but with a little preparation, you can maintain control and move past this phase of recovery from nicotine addiction.
Take a few moments to concentrate on your breathing, and you’ll be able to weather the craving successfully.
Close your eyes if possible and breathe in through your nose for a count of three, and exhale through your mouth for a count of three. Repeat this for a few minutes, and the tension in your body will begin to fall away.
***Cravings to Smoke are Not Commands
How you choose to react to a craving can either increase or decrease its power over you.
try a little reverse psychology.
Instead of tensing up for a struggle, relax and mentally lean into the craving. Let it wash over you, and accept it as a sign of healing because that is just what it is. The urge will run its course and pass. Practice makes perfect with this technique. You’ll get the hang of it with time and will find it empowering.
Your body is working hard to expel toxins, which takes energy. Choose foods that will provide you with the high quality fuel you need.
Stock the fridge with healthy, ready-to-eat snacks.
Grape or cherry tomatoes
baby carrots or celery sticks with low-fat ranch dressing or hommus
fresh berries in season
low-fat pudding cups
exercise is a solid way to maintain control over the mood swings and urges to smoke that are common during this time.
Exercise has the added benefit of releasing endorphins, the feel-good hormone. This is a huge benefit for someone who is working to quit smoking because endorphins improve the state of our emotions.
Quitting tobacco is hard work, and every single day you complete smoke-free early on is a victory, plain and simple. Honor the effort you’re putting into saving your life by rewarding yourself at the end of every day in small ways that refresh and relax you.
Come up with a list of small gifts to treat yourself daily.
Take a hot bath.
Buy a new candle.
Find a quiet corner and read a good book.
Take a power nap.
Enlist someone else in the family to cook dinner.
Have a cup of tea.
Listen to a relaxation tape or soothing music.
Head for the gym.
Do some gardening.
Think of your daily reward as an investment in your smoke-free future.
Better days are ahead.
The freedom gained when we break free of the chains of nicotine addiction far outweighs the discomforts of nicotine withdrawal.
you’ll notice that most cravings to smoke last only three to five minutes. They tend to come off the blocks strong, and decrease gradually until they’re gone.
Physical cravings are your body’s reaction to nicotine withdrawal. You may feel a tightness in your throat or belly, accompanied by feelings of tension or mild anxiety.
The most effective way to do that is to interrupt your thought pattern on the spot. Shift gears and do something different for a few minutes.
Change your activity, either mentally or physically, and the craving will lose its power and be gone before you know it.
Your body is working hard right now to overcome the effects of nicotine withdrawal, and some extra sleep will do you good.
As smokers, we were accustomed to receiving doses of nicotine and approximately 4,000 other chemicals 20 to 40 times a day. The stress of abruptly cutting off that supply, as unhealthy as it was, can leave us feeling extraordinarily fatigued.
Friends and family can be helpful, but they may not understand the depth of what quitting smoking means to you, especially if they’ve never smoked. You may be left feeling as though you’re not getting acknowledged for the hard work you’re putting into cessation.
I am about to try and change my life for the better. I am going to quit smoking. I just wanted to write this letter to you so you know what to expect for the next couple of weeks, since the process of withdrawal can be very challenging for me, and for those around me. (Most people do not realize it, but nicotine addiction is literally one of the hardest drugs to kick, even harder than heroin).
Everyone reacts to the withdrawal symptoms differently, but in general, during the first two weeks (Hell Week and Heck Week), don’t expect much from me. I will most likely not be my normal self. All of my attention will literally be taken up with fighting the physical and mental urges to smoke. I may cry, I may yell, I may ignore you. Worst of all, I may say very hurtful things to you, but I want you to know that this is the nicotine talking, not my heart. I WILL apologize afterwards, once the poison has left my body and my mind has cleared, but for the moment, please, PLEASE remember that I love you, and let it roll off your back.
You need to know that when a smoker quits, the body and the mind will try almost anything to trick the user into taking another puff. I may rationalize that “now is not a good time”. I may question the worth of my existence. I may talk about feeling a sense of emptiness and loss. My body may develop aches and pains. I may not be able to sleep. I may act like the pain I am experiencing is all your fault.
But be aware that I am doing this for ME, not for you. In this one important way, I have to be selfish, so that I cannot give the nicotine a reason to put the blame on anyone else. So you must not feel responsible for my discomfort and depression. Even if you feel you can’t stand to see me this way, whatever you do, do NOT tell me it’s OK to smoke, just to stop the pain. You have to be strong when I am weak, so do not agree with any “junkie thinking” I may come up with.
Here are 10 things you CAN do to help:
Be there when I need a hug, but don’t be hurt when I push you away.
If I tell you to leave me alone, give me space, but don’t go too far…I need to know you are near no matter what the nicotine says.
Don’t try to argue with me when I start to rationalize…silence is a more powerful message.
Avoid the topic of cigarettes (because I’m trying to get them off my mind), unless I bring it up first.
Do the best you can to act as if everything is normal. The more “normal” you act, the faster I will get there.
Consciously avoid putting me into situations where I will be in the presence of smokers. This may mean avoiding favorite restaurants or bars, or hanging out with certain friends for awhile.
Consciously avoid letting me get into stressful situations…if something stressful can be put off for a couple of weeks, please try to do so. If not, please try to cushion me.
Help me avoid “trigger” situations…places or activities where I usually light up. (For example, don’t plan long road trips for the next couple of weeks if I usually smoke in the car).
Just keep telling me it will get better, that the emptiness and pain will fade, that you love me, and that this effort is worth it.
Tell me I am strong. Tell me you are proud of me. But also, tell me you will be there no matter what I say or do.
I just wanted to prepare you because the first two weeks are usually the worst, but be aware that it doesn’t suddenly get better…it will be a gradual process. Also, please be aware that while I am doing this quit for me, you and those around me will benefit as well. I will be free from the shackles of needing to know where the closest cigarette store is. I will be free of the smell and stains. I will be free of an early death. And I will be free to spend more quality time with those I love.
Thank you in advance for being strong enough to love me, and help me through this.
Discoloration and stains
Gum disease (gingivitis)
Altered brain chemistry
Anxiety about harm caused by smoking
Weakened immune system
Colds and flu
Research has shown that people who quit before age 35 reduce their risk of developing a tobacco-related disease by 90 percent(1). Even smokers who quit before age 50 significantly reduce their risk of dying from a tobacco-related disease(1).
Smoking cessation takes time. Expect that you will have ups and downs as you work through recovery, and learn the art of patience, mostly with self.
One day at a time we release this addiction that has held us tight for years.
We wait in lines at the store, the post office, the DMV. We wait for Dr.’s appointments, for holiday sales and for cars with custom options. We make time for and wait for all of these things because we have to in order to get the things we want and need. You are all worth the wait, however long it is. The payoff for your patience in this process is bigger and better than I can really describe in words. The irritability, frustration, and other discomforts are temporary; please take each day as it comes, and find some peace in knowing that you are healing…every day.
The release from this addiction comes bit by bit, so try to relax and put some time between you and that last cigarette you smoked. The freedom you’ll gain is worth every bit of work you put into your quit!
The truth is this…there is no substitute for time.
Education is key and essential for long-term success.
It’s exhausting at times, and there are mood swings and minds games, and it is all part of the process of becoming someone who is not a slave to cigarettes.
It can be tiring, but not as tiring as chemotherapy and radiation treatments.
It is about perspective, and as you progress through this process, your perspective will change. Mine has…for the better and forever.
I believe some things are still worth waiting for, and I KNOW that smoke-freedom is one of them.
So…rant, whine, scream…whatever it takes to get you from where you are to where you want to be, but PLEASE DON’T SMOKE! I promise that quitting smoking will not kill you, and if you let it, it can even be one of the most amazing experiences of your life.
What starts out as a struggle minute-by-minute will gradually become more comfortable for you as you get some practice under your belt.
Momentum is a great tool – build up that initial head of steam, and momentum will help propel you through the process.
People often come through cessation strengthened in ways they never expected. Believe in the the principles of recovery from this addiction, and believe in yourself.
You have what it takes to succeed within you right now. Take the time to learn how to quit smoking and tap into the potential to make smoking a thing of the past – your past.
When we quit smoking, it is only natural to expect friends and loved ones to share in the excitement of what we are working to accomplish. We want them to understand just how important and how difficult the challenge of leaving nicotine behind is for us. We expect them to understand. However, that is not always the way it works out.
While friends and family members are usually quick to encourage us to quit and are happy and proud of us when we do, their support often wanes in a short amount of time. They pat us on the back every day for a week or two, but after that, it’s all but forgotten. We quit, right? Time to move on, then. They’re not callous or uncaring, they just don’t get it.
Those who have never known the intense pull of nicotine addiction don’t understand that every single smoke-free day is a huge victory when we quit and that this goes on well beyond the first week, month, or even series of months.
Those Who Undermine Our Quit Programs
A lack of enthusiasm from nonsmoking friends and family members can be disappointing, but the negative attention our smoking friends sometimes give us can be downright destructive and hurtful.
Keep this in mind when someone offers you a cigarette or a drag off of theirs, saying they won’t tell if you cheat. Or when they say things like you’re no fun anymore or you’re bound to relapse eventually, don’t be hurt. The reasons they cannot be supportive are always about their own issues, not yours.
Whether we’re trying to lose a few extra pounds, get our finances in order or quit smoking, success depends on our commitment to the task.
It is only when the change we’re after is solidly rooted in our own inner desire that we are in a position to succeed for the long term.
Quit smoking for yourself only, and the rest will fall into place. Don’t let anyone shake your confidence as you move through the recovery process. You are on the right path, make no mistake!
Smoking Cessation is an active community of people that sparkles with can-do encouragement and camaraderie.
Remember: If you find yourself up against lack luster encouragement from loved ones or worse, active undermining of your quit program by another smoker, put your blinders on and pay no attention.
You know that they just wish they could quit themselves or
can’t quite connect with the life-changing challenge that smoking cessation is for you.
Move forward with determination and confidence and keep at it. Your efforts will be rewarded with smoke-free benefits far beyond what you can imagine!
Education takes you out of the role of being a helpless victim of addiction and puts you in the driver’s seat with your quit program.
Don’t let nicotine withdrawal scare you!
Remember – nicotine withdrawal is a temporary phase of recovery. It doesn’t last long and better days….much better days lie ahead. The fantastic feeling of freedom and control you’ll get when you successfully beat this addiction is worth every bit of effort you give to quitting, and then some.
You are worth it.
we often make the horrible mistake of looking at cigarettes as we would a lover of the past. We see cigarettes as the guy or woman that things didn’t work out with. What we should have been doing is looking at them for the horror story they truly are…. the ex that tried to put a bullet through our lungs,(copd & emphysema) stick a screwdriver through our neck ( tracheotomy) and cut our limbs off with a chainsaw.
We need to see cigarettes for what they really are – the potential death of us.
I don’t look at them and long for them like I miss an ex-boyfriend who things didn’t work out with. No, instead I despise them, like I did the man who nearly drove me insane, who tried to cause me to have a nervous breakdown, who married me for every wrong reason that exists. ( I’ve healed from some of that with that ex – but I have no desire to be with him anymore).
I think so many of us would be helped if we stopped “missing” the cigarettes, and stop longing for them like we would long for a lover to come back to us reformed and with open arms.
The relationship between cigarettes and us is dead and over. Truthfully, it should have never been a relationship in the first place.
((( Peace and Love)))
The Power of Now
What we do today has great influence over our tomorrows – an important thing to remember in this process. Keep your eye on the prize and keep yourself firmly planted in the day you have in front of you.
Remind yourself daily about why you want to quit smoking, and picture yourself as a contented nonsmoker, free of the need to light up every hour on the hour.
It’s not far fetched – it’s doable, and you have the ability to make it happen, right now. Believe it and believe in yourself. The rewards far outweigh the work it takes to achieve your freedom, I promise you!
Quitting is very possible though, and thousands do it successfully every year.
Empower yourself with knowledge.
You’ll be rewarded with increased motivation and will.
Make it happen!
Believe in the process of quitting tobacco, and believe in yourself. Remember, you can do this just as well as the next person. Those who have quit successfully don’t have any secret power that you don’t possess.
Some people prefer to be busy when they first quit to keep them distracted and moving through the withdrawal phase. Some prefer to sleep it away. It’s a matter of personal preference, really, but be prepared to do whatever you need to do to make yourself more comfortable.
If that means taking a sick day and staying in bed, so be it. The symptoms of early withdrawal are intense, but short-lived.
Lay the foundation for a solid, well thought out cessation program. Don’t let the process of recovering from nicotine addiction scare you! Quitting can be done, and you’ll love the person you become without the chains of addiction weighing you down.
Don’t slip into thinking that because you’ve done so well, you can smoke and quit again easily.It never works that way. People who return to smoking often spend years trying to quit again.
It never works that way.
Keep your memory green.
Your reasons for quitting will never be less true as time goes by, but they can feel less critical if you’re not careful.
Why did I quit smoking?
How long did I smoke?
How long have I been smoke free?
How long do I think it should take to be free of this habit?
If I go back to smoking, will I want to quit again?
How long will it be before I do? Weeks…months…years? When illness strikes?
Will quitting be any easier next time around?
How do I think smoking will benefit me?
Is it worth giving up what I’ve worked so hard to do?
Don’t Be Impatient
We all want this quit to be the quit — the one that lasts us a lifetime.
Misconceptions about the nature of nicotine addiction and the process of quitting tobacco can set smokers who are trying to quit up for failure. Build a strong quit program by educating yourself about what to expect when you stop smoking
It is a natural tendency to quit smoking and expect to be over it within a month. That would be nice (very nice!), but it doesn’t work that way.
Smoking cessation is a process, not an event.
When we quit smoking, we’re letting go of a habit that most of us have carried for many years, if not all of our adult lives. It’s only fair to expect that breaking down the old associations that tied us to smoking and replacing them with new, healthier habits will take some time.
Sit back, relax, and think of time as one of your best quit buddies. The more of it you put between you and that last cigarette you smoked, the stronger you’ll become. Have patience with yourself, and with the process.
Don’t Worry About the Future
Nicotine withdrawal plays mind games with us early on in smoking cessation. We think about smoking all of the time, and we worry that we’ll always miss our cigarettes. It’s called “junkie thinking,” and we all go through a certain amount of it as we recover from nicotine addiction.
For the new quitter, it can be paralyzing to think about never lighting another cigarette. Thoughts like this, if left unchecked, can easily lead to a smoking relapse.
We all spend so much time living in the past or the future, while the present moments of today go by unnoticed. The next time your mind wanders ahead or back, consciously pull yourself out of it by narrowing your attention to the moments you’re living right now.
Think for a moment of your life as a tightly woven piece of fabric. Each thread represents your life events and experiences. And running alongside all of the many “life” threads are threads of a finer gauge.
Those threads are your smoking habit, and they’ve become so thoroughly interwoven in the fabric of your life, you find you can’t do anything without thinking about how smoking will fit into it.
The associations that we build up over time between the activities in our lives and smoking are closely knit. Once you quit smoking, your job becomes one of unraveling those smoking threads, or associations, one by one. How does that happen? And how long does it take?
You built your smoking habit through years of practice. Now, build the nonsmoking you the same way. Practice is a necessary part of recovery from nicotine addiction, so try to relax and let time help you.
The more of it you put between yourself and that last cigarette you smoked, the stronger you’ll become.
“I feel so irritable without my smokes. I’m impatient and angry without cigarettes.”
Reinforce this way:
“Cigarettes did this to me. Once I’m free of this addiction, I’m never going back to the slavery that nicotine forced me in to again.”
“At 10 minutes smoking time per cigarette, I used to waste nearly 3 hours every single day smoking! It’s no wonder I feel a little fidgety and empty. I’ll take up a hobby and do something productive with the time I used to spend smoking.”
Don’t look at quitting tobacco as a sacrifice. You’re not giving up anything of value. Your quit program is a gift. Change your attitude and you’ll find your freedom.
Cessation is doable, and your precious life is worth the work it takes to achieve.
Don’t Be Negative
It’s been said that the average person has approximately 66,000 thoughts on any given day, and that two-thirds of them are negative. It will probably come as no surprise that we aim many of those negative thoughts directly at ourselves. Face it, we’re almost always our own worst critics.
Don’t Neglect Yourself
Taking care of your body, especially as you move through early cessation, will help you minimize the discomforts of nicotine withdrawal.
Don’t Drink Alcohol
Don’t Overdo It
We’ve talked about taking care not to neglect our physical health while going through nicotine withdrawal, but our emotional well-being is every bit as important. Stress and anger are probably the two biggest smoking triggers we face, and they can build up and threaten our quit programs if we’re not careful.
Early cessation creates its own tension, and that can be overwhelming when paired with the stresses of daily life — if you let it.
Don’t let yourself get run down to the point of exhaustion, and take time every single day to relieve stress with an activity that you enjoy. Whether it’s time alone with a good book, a hot bath, or working on a hobby, think of this as insurance for your quit program, not as time spent selfishly. When you’re well-rested and calm, you are much better equipped to meet the daily challenges smoking cessation presents, so spoil yourself a little each day.
Don’t Take Yourself Too Seriously
You will have bad days. Expect and accept that. Such is smoking cessation, and such is life. On those off days, vow to put yourself in “ignore mode.” In other words, don’t focus on the negative atmosphere of your thoughts.
Sometimes the best thing we can do is get out of our own way. Our minds can make small issues big and create drama out of every little thing when our moods are out of whack.
When you have a bad day, use it as an excuse to pamper yourself a little. If all else fails, call it a day earlier than usual and go to bed. Nine times out of ten you’ll wake up feeling 100% better the next day, and when you do, you’ll be grateful to still be smoke-free.
Don’t Hesitate to Ask for Help
Don’t Think You Can Smoke “Just One” Cigarette
Don’t Forget Why You Wanted to Quit
You quit smoking for a reason. Probably several. Don’t let time and distance from the habit cloud your thinking
Smoking cessation is a journey. Take it one simple day at a time, and you’ll find that what started out as a difficult task soon enough becomes an enjoyable challenge.
Over the years, we teach ourselves that smoking is something we like, need, and function more efficiently with.The reality is that we are addicted to a drug called nicotine, and that addiction has a neverending need to be fed.
Do not fear, it is baggage too burdensome to bring along with you on this journey. I wrote that recently to another newcomer. Do not fear quitting; if you must fear something, fear the consequence of maintaining your smoking addiction.
let your heart, not your head, lead the way in your quit.
The secret is that below the turmoil of our minds, at all times, there is a peaceful place where we can take refuge through any storm. You can find this place at any time, and the more often you take advantage of this safe harbor, the easier you may have recourse to it in the future, regardless of what may be transpiring within or without.
I think that is about as clear as I can be on this topic of surrender.
I felt depressed and caved, and the moments when I felt depressed but stuck to my guns. Every moment taught me something, and every moment led to the sum of all the efforts made to get myself free.
The fog of illusion dissipates and the sun rises and any tears cried along the way disappear. Your mind realizes where it once was and your heart is grateful because now you can truly laugh. You were once stuck, and now you are free. There will be no regrets that you chose the road to freedom!
we learn to crave a cigarette when difficult emotions come, even if the nicotine level in our bloodstream is topped off.
I always tell folks that smoking cessation is a lot like constructing a new home. Year one is all about building the foundation. It is important take your time to do it right so that it will support your house without cracking.
Year two is about letting that foundation settle and dry…and building the new home on top of it.
Year three is about moving in and going on with your new life, relaxed and secure in your new home.
One of the biggest obstacles we all face is that voice that tells us we can’t do it.If you listen for too long that voice can seem reasonable, so do all you can to tune it out.
Give yourself the mantra ” I CAN AND WILL DO IT! “Add anything positive to your mind that you can think of like
” I am strong, healthy ,smart, funny, hard working etc. ”
smoking is not an option .. if you are lonely ..
I loathed myself for being dependent on an
evil weed that I knew was ruining my life. I cannot tell you of the utter joy of being free of those
sinister black shadows, the dependency and the self-despising.