cravings and urges

freedomchild

81 posts
Registered:
18 Jan 2022

11 Dec 2022

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I am fine with the lozenges..But how do you get your mind off of cigarettes when your home all day?..I don't work so I have all day to myself...my reason for quittng was my heath..I have copd and was already on puffers for a year..the doctor said next time i have trouble breathing like that i will be on oxygen...I don't want to smoke but I can't get my mind off of it...I exercise a little bit and i have my knitting which helps somewhat...NOPE helps ..i say that a lot...Any ideas??

karen, quit coach

75 posts
Registered:
09 Nov 2022

12 Dec 2022 in reply to freedomchild

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Congrats on your quit! Sounds like you have a couple of strategies already under your belt to keep yourself distracted when the cravings begin. We can look at a number of other ways that people have successfully managed these Urges or Cravings.
There are 3 Categories:
Things you could do,
Things you could think about in your mind, and
Supports you could get

1.Things you could do
- take a walk - do something vigorous, like walk up and down stairs 3 times
- take a shower or hot bath - leave the situation that is triggering you to smoke
- do a routine to relax your muscles - drink water slowly, or decaf coffee, or tea
- munch on low cal snacks like carrots/celery - practice deep breathing
Make a list of the reasons why you quit smoking. Carry it around with you and review that list each time you have a craving. List all the positives that have come and will come from quitting.

2. Things you could think about:
Talk to yourself when you get an urge. You might tell yourself:
"It will only last for a little while. I can get through it."
"My body is repairing itself, and I can handle it."
"If I get through today, I can get through any situation without a cig."
"I have made so much progress so far. I don't want to spoil it now."
Each time you beat an urge, reward yourself by saying something to yourself like: "I've handled it again; it's difficult but I'm getting well; I'm taking back control.

3. Supports you could get
Contact someone close to you and ask for their support
Talk to someone and tell them what you're going through
Things you can say that some people have found helpful:
What I'd like to ask you for is...............
It really helps when you tell me how well I'm doing
It helps when you remind me how far I've come.
It helps just to talk about my struggle. You don't have to do anything.

What do you think would work best for you?

levi1990

1 posts
Registered:
26 Aug 2023

26 Aug 2023

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Hello, I just quit smoking 6 days ago. I am managing all the withdraw symptoms except the exhaustion and always being tired and the brain fog. I have so much stuff to do this month that I feel like I might slip and go back to smoking cz I can’t function. Is there any way to make this exhausted feeling easier to handle

efram, quit coach

251 posts
Registered:
29 Nov 2017

26 Aug 2023 in reply to levi1990

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Hi levi1990, welcome to our forums and congratulations on 6 days smoke-free. Good to hear that you are mostly managing well, except the exhaustion and brain fog. As far as ways to make the exhaustion easier to handle, some suggestions:

1. Nap, go to bed early, sleep in when possible. Take breaks. Be patient with yourself and remember to breathe.

2. Recognize that the exhaustion you feel is because you are healing.

3. Consider that quitting smoking might be the most important thing that you're getting done this month.

4. Remind yourself that how you're feeling won't last forever; the worst of it is typically in the first few weeks.

5. Remember your reasons for quitting.

6. Find ways to reward yourself.

Forum members, what else would you add?

jb63

121 posts
Registered:
28 Feb 2022

28 Aug 2023

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Hi Levi1990
Congrats on quitting
my advice is one day at a time. I agree quitting smoking is the most important thing you are doing.
It does get better every day your energy will come back

hurricane2024

1 posts
Registered:
15 Jan 2024

15 Jan 2024

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Hello this is my first Day Quitting wish me Luck I am already feeling the Stress and CravingsI Quit Yesterday at 6 pm

emily, quit coach

255 posts
Registered:
28 Nov 2017

15 Jan 2024

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Hi Hurricane2024,

Welcome to Smokers' Helpline Online and congratulations on starting your quit!

Do you have many strategies to help you get through any stress or cravings that come up?
If not, I'm sure you'll find plenty of ideas on the forums here!

Wishing you all the best,
Emily

josh.1325

3 posts
Registered:
21 Jan 2024

01 Feb 2024

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Hello, good morning.

if I could ask a question please, I was wondering how long do cravings typically last? And do people typically get depressed or a little sad after?

emily, quit coach

255 posts
Registered:
28 Nov 2017

01 Feb 2024

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Hi Josh.1325,

It's great to have you here on the site! I'm happy that you reached out with these important questions this morning.

Having a low mood or some mild depression can be a common withdrawal when quitting. The body goes through big changes and adjustments when going smoke free. For most people, the withdrawals improve over the first 2-4 weeks. However, if you have a history of depression or it feels strong, it may be good to check in with your health care provider for support.

As far as cravings go, that one is a little tougher to answer. It can vary for each person on how often the cravings happen and how long they last. It seems to be very individual. If you would like to have help with a quit plan or to find ways to help manage the cravings, please consider contacting your quitline by calling 1 866 366 3667.

Wishing you all the best,
Emily

Last modified on 01 Feb 2024 11:05 by emily, quit coach

josh.1325

3 posts
Registered:
21 Jan 2024

01 Feb 2024 in reply to emily, quit coach

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Thank you for the reply, I think I’ll try making a quit plan

chartippybum

83 posts
Registered:
21 Mar 2018

26 Feb 2024

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I slipped up yesterday and had some nicotine but I have lasted through 2 strong cravings today without nicotine.

You are all inspiring and my health is most important. I am doing it for my kitty cats.

karen, quit coach

75 posts
Registered:
09 Nov 2022

27 Feb 2024 in reply to chartippybum

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Hi chartippybum,

Slips are normal and they really are a part of the process, It's very positive that you got right back on track with your quit!

Slips can be used as learning opportunities. They can let you know where you may need to spend more time planning. Now you can identify what led you back to nicotine which means you can plan some strategies to avoid a similar situation in the future.

I am glad that you are finding the forum helpful and inspiring. And thank you for sharing your reason for wanting to quit! Adopting a smoke-free lifestyle can help you and your pets lead a longer, healthier life.

Warm regards,
Karen, Quit Coach

mrcookiedough

9 posts
Registered:
26 Mar 2024

10 Jul 2024 in reply to emily, quit coach

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Hi. I don't know where you're at in your quit journey as of this reply. But I hope you haven't given up.

What has helped me most is a combination of liquids and nicotine gum. Deep breathing comes into it as well. I will lie down and spend five to ten minutes breathing in through the nose and out the mouth. This pattern of breathing slows down the heart and creates a feeling of reduced stress.

Even a few swallows of juice or gingerale can take the edge off a craving.

All the best to you, whatever you decide to do.

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