Quitting smoking
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Thread Starter
Join Date: Nov 2013
Location: Chattanooga TN
Posts: 596
Quitting smoking
I am going to start the nicotine patch tomorrow. I have used it in the past and it was a good aide. I didn't quit drinking or smoking weed that time though, so my mind wasn't right. I know what to expect I guess, and it is scary. Going through cigarette withdrawal removes my filters if that makes sense. I am very hyper already, this makes it worst for a while until I adjust.
I know this is mostly a substance abuse forum, but I may need to lean on you guys for a couple of weeks while I transition, if that's ok. I found a quit smoking section here, but it is dead
I am confident that even if I fail and I start smoking cigarettes again, it won't cause me to start drinking again. These are two very different things in my brain. If I am craving like heck for a cigarette, drinking or weed won't be the solution, a cigarette will. I would rather start back smoking if it comes to it. I am not pressuring myself like I did with alcohol, but I want/need this change to happen, so I am gonna make my best efforts.
Any thoughts or advice? I am hoping since I have changed my habits already this won't be too bad but I am maybe rushing this move. Like I said, I am ok if I cave and smoke again, it won't lead me back to drinking.
thanks
Michael
I know this is mostly a substance abuse forum, but I may need to lean on you guys for a couple of weeks while I transition, if that's ok. I found a quit smoking section here, but it is dead
I am confident that even if I fail and I start smoking cigarettes again, it won't cause me to start drinking again. These are two very different things in my brain. If I am craving like heck for a cigarette, drinking or weed won't be the solution, a cigarette will. I would rather start back smoking if it comes to it. I am not pressuring myself like I did with alcohol, but I want/need this change to happen, so I am gonna make my best efforts.
Any thoughts or advice? I am hoping since I have changed my habits already this won't be too bad but I am maybe rushing this move. Like I said, I am ok if I cave and smoke again, it won't lead me back to drinking.
thanks
Michael
Sober Alcoholic
Join Date: Aug 2011
Posts: 3,539
I agree that smoking and alcohol are two different animals. Here is what I wrote here at SR about quitting cigarettes some time ago. Not sure if you saw it in that section.
Understanding these things helped me when I quit.
1) The physical withdrawal from nicotine is slightly longer than 72 hours (cold turkey). Physical withdrawal happens in the first place because our bodies have become accustomed to having an artificial chemical, nicotine, take the place of another chemicals our body naturally produces. When we start smoking our bodies in a sense say "I don't need to create these chemicals any more because nicotine is here". The most prominent thing that both nicotine, and these natural chemicals do, is to block stimulus. It prevents lots of "noise" from entering, or bouncing around our heads, and thus, makes it easier to concentrate, and regulate our emotions (at least when we are physically addicted). Withdrawal is the process of our body’s waking up to the fact that we again need to produce these natural chemicals to block the "noise" in the environment. Too much excitement, of nearly any sort, during physical withdrawal will bring on more and/or more intense cravings.
2) Physiological withdrawal is a different and longer lasting problem.
Remember after the physical withdrawal period our bodies are again making all the natural chemicals that nicotine was substituting for. After 72+ hours when craving is experienced, it is in response to a desire to control stimulation (either internal or external). For example, a little too much noise or an unpleasant emotion can bring on the urge to lessen the amount of stimulation experienced. How was this done before? With a cigarette of course. So, its the first thing we think about. The stimulus for wanting a cigarette is also called a trigger. Think of it in terms of stimulus and response associations. For example, I get angry at someone (stimulus trigger). I want to calm down so I think of having a cigarette (response). There are also a whole lot of other situations that are associated with smoking through repetition (meals, sex etc.). All these associations need to be broken. HOW? Through repetition. Have enough meals without having a cigarette afterwards and the thought of having a cigarette after meals finally goes away! Get upset enough times without a cigarette and guess what? THE THOUGHT OF HAVING ONE GOES AWAY. The bad news? It takes time. It takes multiple repetitions over a long period for the thought (the association) to go away. The good news? Chemically our bodies are now (after 72+ hours of physical withdrawal) producing all the correct chemicals to help us cope.
Another tricky part to understand is just how complicated the psychological part can be. I used to smoke 2 and 1/2 packs a day till 20 years ago. After I had quit for about 6 months I went on a trip to Las Vegas. I thought I was doing real well, few cravings and far fewer intense cravings. After opening the door to the first casino I IMMEDIATLY wanted a cigarette. Why? Because I had an association of smoking with the flashing lights the coins hitting the pans of the slot machines and all the huge amount of stimulation that goes into being in a Casino. I had not broken these associations because I had not been to Las Vegas since I had quit smoking. Events that don't happen very often and can be like land mines waiting to be stepped on.
Another tricky part of dealing with the psychological part is combinations of circumstances. Sometimes a situation has two or more associations to be broken, for example, getting angry at a meal. It's not only a double whammy but like a whole new association to be broken.
Paying attention to exactly what association(s) is/are being broken (when the thought of a cigarette occurs or a craving happens) can help you realize that work is being done and progress is being made all the time. Eventually the urge just never comes up.
Just one more thing. If this is the last serious addiction you are dealing with (you have already quit alcohol for example) it might be even harder to quit. I think this is because of the feeling of loss of control. Chemical management of emotion is often shifted to cigarettes after drugs and or alcohol are abandoned. If you have very recently given up more destructive chemicals, you might want to rethink your timing for quitting nicotine.
In any case, the urge for a cigarette will go away... whether you have one or not.
Understanding these things helped me when I quit.
1) The physical withdrawal from nicotine is slightly longer than 72 hours (cold turkey). Physical withdrawal happens in the first place because our bodies have become accustomed to having an artificial chemical, nicotine, take the place of another chemicals our body naturally produces. When we start smoking our bodies in a sense say "I don't need to create these chemicals any more because nicotine is here". The most prominent thing that both nicotine, and these natural chemicals do, is to block stimulus. It prevents lots of "noise" from entering, or bouncing around our heads, and thus, makes it easier to concentrate, and regulate our emotions (at least when we are physically addicted). Withdrawal is the process of our body’s waking up to the fact that we again need to produce these natural chemicals to block the "noise" in the environment. Too much excitement, of nearly any sort, during physical withdrawal will bring on more and/or more intense cravings.
2) Physiological withdrawal is a different and longer lasting problem.
Remember after the physical withdrawal period our bodies are again making all the natural chemicals that nicotine was substituting for. After 72+ hours when craving is experienced, it is in response to a desire to control stimulation (either internal or external). For example, a little too much noise or an unpleasant emotion can bring on the urge to lessen the amount of stimulation experienced. How was this done before? With a cigarette of course. So, its the first thing we think about. The stimulus for wanting a cigarette is also called a trigger. Think of it in terms of stimulus and response associations. For example, I get angry at someone (stimulus trigger). I want to calm down so I think of having a cigarette (response). There are also a whole lot of other situations that are associated with smoking through repetition (meals, sex etc.). All these associations need to be broken. HOW? Through repetition. Have enough meals without having a cigarette afterwards and the thought of having a cigarette after meals finally goes away! Get upset enough times without a cigarette and guess what? THE THOUGHT OF HAVING ONE GOES AWAY. The bad news? It takes time. It takes multiple repetitions over a long period for the thought (the association) to go away. The good news? Chemically our bodies are now (after 72+ hours of physical withdrawal) producing all the correct chemicals to help us cope.
Another tricky part to understand is just how complicated the psychological part can be. I used to smoke 2 and 1/2 packs a day till 20 years ago. After I had quit for about 6 months I went on a trip to Las Vegas. I thought I was doing real well, few cravings and far fewer intense cravings. After opening the door to the first casino I IMMEDIATLY wanted a cigarette. Why? Because I had an association of smoking with the flashing lights the coins hitting the pans of the slot machines and all the huge amount of stimulation that goes into being in a Casino. I had not broken these associations because I had not been to Las Vegas since I had quit smoking. Events that don't happen very often and can be like land mines waiting to be stepped on.
Another tricky part of dealing with the psychological part is combinations of circumstances. Sometimes a situation has two or more associations to be broken, for example, getting angry at a meal. It's not only a double whammy but like a whole new association to be broken.
Paying attention to exactly what association(s) is/are being broken (when the thought of a cigarette occurs or a craving happens) can help you realize that work is being done and progress is being made all the time. Eventually the urge just never comes up.
Just one more thing. If this is the last serious addiction you are dealing with (you have already quit alcohol for example) it might be even harder to quit. I think this is because of the feeling of loss of control. Chemical management of emotion is often shifted to cigarettes after drugs and or alcohol are abandoned. If you have very recently given up more destructive chemicals, you might want to rethink your timing for quitting nicotine.
In any case, the urge for a cigarette will go away... whether you have one or not.
Member
Thread Starter
Join Date: Nov 2013
Location: Chattanooga TN
Posts: 596
Thank you awuh1, I have been through this before but I caved in. I now that with cigarettes it is different than drinking, because I only drank at certain times of the day. But cigarettes has been my anytime addiction.
The hardest part for me will be the working hours. I go outside and smoke because I want to have a break, and go outside. I don't have to smoke to do this, but I have to learn this
It is going be a bumpy ride for sure, like everyone else who has gone through this, and I may fail. But I have broken a habit that was hard, so I am ready to try this one now. I want to do this now while waiting for triggers, avoiding situations, and shutting down to protect myself is still fresh in my mind. I want to breathe again. Drinking was a time/habit thing, cigarettes is a any time I want thing. It will be harder to over come.
I hate to admit it, but quitting alcohol was hard for me, but this is harder.. I won't hate myself if i fail this go around. It is happening. I am just hoping sooner than later.
I really do appreciate your response, it did point out some trigger moments I hadn't thought of yet, so maybe I can prepare for them better. My worst is at work when I need to get away from my desk. I can still do that, and need to. Just not because I am going out to smoke.
The hardest part for me will be the working hours. I go outside and smoke because I want to have a break, and go outside. I don't have to smoke to do this, but I have to learn this
It is going be a bumpy ride for sure, like everyone else who has gone through this, and I may fail. But I have broken a habit that was hard, so I am ready to try this one now. I want to do this now while waiting for triggers, avoiding situations, and shutting down to protect myself is still fresh in my mind. I want to breathe again. Drinking was a time/habit thing, cigarettes is a any time I want thing. It will be harder to over come.
I hate to admit it, but quitting alcohol was hard for me, but this is harder.. I won't hate myself if i fail this go around. It is happening. I am just hoping sooner than later.
I really do appreciate your response, it did point out some trigger moments I hadn't thought of yet, so maybe I can prepare for them better. My worst is at work when I need to get away from my desk. I can still do that, and need to. Just not because I am going out to smoke.
Chances
Join Date: Dec 2014
Location: Gosford, NSW
Posts: 110
I smoked for 15 years. Gave up
3 years later started up and gave up.
18 months later - gave up.
....
After dozens of attempts I've gone for a hopeless quitter who had numerous fails to a person who was confident of kicking it the last time.
.
I used patches, nicotine pills and an inhaler. Screw cold turkey - if you are suffering withdrawal symptoms use more replacements.
I used 3 patches for 2 days and dropped back to 2 after 3 days. I continued used pills and the inhaler.
After 2 weeks I stopped the patches but I would still use one if I was going to any high risk event for a couple of months. If I felt stressed or impatient I knew enough to know I was withdrawing so I use more pills.
I find after a week you natural stop using the pills and just ween off. (Like I said stress, impatience etc is the body saying use one).
My mind set - medicate don't use cold turkey. Its the 21st century.
Good luck.
(Oh, if you get bad craving get a mouthful of water and swallow hard. The discomfort kills the craving)
PS: If you are suffering withdrawals you are craving so if you have to use 4 patches. You can't overdose if you body is use to more and that is what withdrawals are. A doctor told me that tip)
3 years later started up and gave up.
18 months later - gave up.
....
After dozens of attempts I've gone for a hopeless quitter who had numerous fails to a person who was confident of kicking it the last time.
.
I used patches, nicotine pills and an inhaler. Screw cold turkey - if you are suffering withdrawal symptoms use more replacements.
I used 3 patches for 2 days and dropped back to 2 after 3 days. I continued used pills and the inhaler.
After 2 weeks I stopped the patches but I would still use one if I was going to any high risk event for a couple of months. If I felt stressed or impatient I knew enough to know I was withdrawing so I use more pills.
I find after a week you natural stop using the pills and just ween off. (Like I said stress, impatience etc is the body saying use one).
My mind set - medicate don't use cold turkey. Its the 21st century.
Good luck.
(Oh, if you get bad craving get a mouthful of water and swallow hard. The discomfort kills the craving)
PS: If you are suffering withdrawals you are craving so if you have to use 4 patches. You can't overdose if you body is use to more and that is what withdrawals are. A doctor told me that tip)
Do your best
Join Date: Aug 2014
Posts: 67,047
You might find more tips & advice here Nicotine/Smoking - SoberRecovery : Alcoholism Drug Addiction Help and Information
Good luck Mikie & congrats
Good luck Mikie & congrats
Member
Join Date: Aug 2014
Location: New Orleans, LA
Posts: 985
I send you loads of support. According to the sobriety calculator, I am SMOBER from cigarettes for 114 days now!! Yaaaay!
I feel great. I used patches for the first month and a half and then forgot to put one on one day and did fine and only noticed that night, so I figured I was truly done with the nicotine and just kept going.
I rarely even think of it now, and when I do, I am so suffused with pride that any craving is just stomped by my self-esteem and lasts a mere second before it is ground into nothingness.
I send you lots and lots of encouragement and good wishes from the Far North,,,
I feel great. I used patches for the first month and a half and then forgot to put one on one day and did fine and only noticed that night, so I figured I was truly done with the nicotine and just kept going.
I rarely even think of it now, and when I do, I am so suffused with pride that any craving is just stomped by my self-esteem and lasts a mere second before it is ground into nothingness.
I send you lots and lots of encouragement and good wishes from the Far North,,,
Member
Join Date: Jan 2015
Location: Wales
Posts: 497
Hey I think you should be here for quitting smoking too, it's still an addiction. Personally I'm still smoking and although I want to give up I know I need to wait till I'm further along with my sobriety before tackling that too. For this reason it may be a bit strange me trying to give advice lol...what I've thought though (for the future when I do decide to quit) is if I've successfully managed the cravings for alcohol without giving in I can use the same strength and techniques for nicotine and ride those cravings.
If you do find it increases your need for alcohol then wait a little longer but I think you will do it. You've shown you have the strength and determination already so now it's adjusting that to the next challenge. Hopefully I'll join you in the future (have to focus on a diet first after replacing alcohol with ridiculous amounts of ice cream lol) xx
If you do find it increases your need for alcohol then wait a little longer but I think you will do it. You've shown you have the strength and determination already so now it's adjusting that to the next challenge. Hopefully I'll join you in the future (have to focus on a diet first after replacing alcohol with ridiculous amounts of ice cream lol) xx
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Thread Starter
Join Date: Nov 2013
Location: Chattanooga TN
Posts: 596
Thanks for the support guys, but it was too much right now. My head just isn't into it yet.
Just like with alcohol and weed, I wish I could hide away from work etc until I got through it.
I think I am hanging onto cigs as my crutch in not drinking etc, which is ok, but it's not.
Anyways, I have cut down drastically over the last few weeks, and still have this as a goal, just not this week. Could be worse, like 2 months ago when this was the least of my worries. I am thankful for the changes I have made, I just need to be patient in how fast I can get the done or elseI will get frustrated
Just like with alcohol and weed, I wish I could hide away from work etc until I got through it.
I think I am hanging onto cigs as my crutch in not drinking etc, which is ok, but it's not.
Anyways, I have cut down drastically over the last few weeks, and still have this as a goal, just not this week. Could be worse, like 2 months ago when this was the least of my worries. I am thankful for the changes I have made, I just need to be patient in how fast I can get the done or elseI will get frustrated
Member
Join Date: Dec 2014
Posts: 2,966
Originally Posted by Mikie9 
Thanks for the support guys, but it was too much right now. My head just isn't into it yet.
Just like with alcohol and weed, I wish I could hide away from work etc until I got through it.
I think I am hanging onto cigs as my crutch in not drinking etc, which is ok, but it's not.
Anyways, I have cut down drastically over the last few weeks, and still have this as a goal, just not this week. Could be worse, like 2 months ago when this was the least of my worries. I am thankful for the changes I have made, I just need to be patient in how fast I can get the done or elseI will get frustrated
Just like with alcohol and weed, I wish I could hide away from work etc until I got through it.
I think I am hanging onto cigs as my crutch in not drinking etc, which is ok, but it's not.
Anyways, I have cut down drastically over the last few weeks, and still have this as a goal, just not this week. Could be worse, like 2 months ago when this was the least of my worries. I am thankful for the changes I have made, I just need to be patient in how fast I can get the done or elseI will get frustrated
Sober Alcoholic
Join Date: Aug 2011
Posts: 3,539
At least two specific antidepressants have also been quite helpful for some folks.
JAMA Network | JAMA Psychiatry | Psychological Intervention and Antidepressant Treatment in Smoking Cessation
JAMA Network | JAMA Psychiatry | Psychological Intervention and Antidepressant Treatment in Smoking Cessation
Member
Join Date: Jun 2012
Location: Midwest, USA
Posts: 1,022
Patch worked great for me in helping me bifurcate off breaking of the mental addiction first and the physical addiction some weeks later. Have used it on several occasions, got me to full-quit easily.
Often started again later, but that's not the patch's fault.
Good luck with the quitting! Good time to start pumping iron.
Often started again later, but that's not the patch's fault.
Good luck with the quitting! Good time to start pumping iron.
Member
Thread Starter
Join Date: Nov 2013
Location: Chattanooga TN
Posts: 596
The patch has worked for me in the past as well, it was my plan. I have tried everything else, from patches to gum, to vaping. The lacking thing is the patience right now. I am good still smoking cigs for now. With everything else I have given up it is minor. Really sucks tho lol
I do appreciate everyones reply's, it just isn't meant to be today. I am ok with that, I have come a long way and this battle will be fought another day.
I do appreciate everyones reply's, it just isn't meant to be today. I am ok with that, I have come a long way and this battle will be fought another day.
Member
Join Date: Nov 2010
Location: Toronto, ON
Posts: 518
I quit smoking 9 years ago, and still chew nicorette. I did quit nicorette for a year but went back to it. The chemical control mentioned above is probably right.
Last year I went on business to Hong Kong and forgot my nicorette... I ended up having about two packs of Marlies. I felt so guilty and scared i would start again.. But it was a one off.. I went back to nicorette when i got home and was safe.
Last year I went on business to Hong Kong and forgot my nicorette... I ended up having about two packs of Marlies. I felt so guilty and scared i would start again.. But it was a one off.. I went back to nicorette when i got home and was safe.
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