Autumn at the Door

84.6 Kilos

The leaves are beginning to turn. Crisp sunny autumn days are in arrival, perfect for bicycle excursions. As the cooler weather arrives only the die hard smokers sit outside. I saw my friend Greg last night. He was a having a (good?) time drinking beers and smoking with friends. He got a little defensive when I told him my quit had stuck now almost for 2 months. He started mumbling about how I have renounced all my vices (I don't drink a lot, no smoking) and how he is still "enjoying" life.

It is not easy for good friends to always accept changes we make in our life styles even if it is for the best.

Imitate Non Smokers

Here is a great post from the Smoking Cessation Blogs on about.com

From:
kallanjames (kallanjames)
To: JeffEverything

I've just completed a year off smokes - after 47 years of failing to stop. There are reasons why I succeeded - meeting a great lady for one - but the best tips I can pass on are:-

(a) Watch the non-smokers and imitate them. That's who you want to be like so start now. Be a non-smoker not an ex-smoker. You'll need lots of willpower to become an ex-smoker. You don't need any to become a non-smoker! Those non-smokers you are watching - do they need willpower to keep them of cigs? They don't experience any less stress in their lives other than that they do not feel sick and guilty everytime they light up. They do have more money in their pockets!!

(b) There'll be an internal battle raging between the heroic quitter "I need and want to stop smoking" and the cowardly saboteur "Go on, one more cig won't make that much difference" and "It's hopeless, I can never succeed in this". Decide now and forever which one is in charge. It is only your choice so make it.

(c) Carry a notebook and record each powerful crave. This way you'll still reach for your pocket but only for the book! Before you make that note ask yourself if the crave/urge is actually strong enough to bother writing it down. It's surprising how weak you'll think the urge is when looked at that way. you'll also benefit from the feeling that you are studying the crave and not directly experiencing it - it's all psychology but it's helpful!!

(d) You might start feeling pain in areas you don't expect it - you say you are young so you'll probably avoid most of this. If it does start - usually about a week in to a quit, a cigarette won't make it go away. you'll have to smoke all those you've missed in order to bring the poison levels back to their pre-quit status. For a younger person the nicotine withdrawal should be complete within 10 days - when you've had 40+ years smoking it's like each vital organ has its own addiction and the pains are strong and unrelenting for some time. You don't want to wait until you are that old do you?

(e) Get on this forum, write lots of messages, help others with all your newly gained wisdom - make it up if you have to. The very act of trying to support others will strengthen your own resolve.

Dreaming of smoking

84.1 Kilos

For the first time last night I dreamt that I smoked a cigarette! Very strange to wake up this morning thinking I had failed in my quit after almost 2 month only to realize it was a dream.

A note I sent to someone who just quit smoking:

Yes You can Jeff !!!

You have already gotten past 12 hours and the worse will be over soon. redouble your effort and take it one minute at a time.

The five or six days of physical withdrawal will be a challenge, believe me. It will be a battle the first days and you may suffer irregularity in sleeping, fever or cold sweats, shakes or muscular spasms. I smoked over 2 packs of Marlboro Reds a day and had to wake up in the middle of the night for a nicotine fix.

Thousands have made it and believe me when I tell you, "you can as well!!!"

Here are some tips to minimize the pain of your withdrawal from the nicotine.

1 drink lots of water, carry a water bottle with you.
2. try to increase your exercise, cycle or walk, hit the gym, go swimming
3. For the first week avoid places full of smokers or where you will have triggers tempting you to bum a smoke, (poker games, outdoor beer garden, smoking areas at break time, etc)

5. Eat heathy: a diet with lots of fruits, vegetables, legumes, and fibre will speed up the detoxification of your body.
6. Reduce the quantity of red meat you eat and eat more fish and skinless chicken and turkey.
7. Reduce or eliminate cola and caffeine drinks, substitute with herbal or green tea, water, and fruit juices.
8. keep sugar free chewing gum or mints handy.
9. If you have the desire to put something in your mouth carry some swizzle sticks.
10. If you have a partner ask him or her to help you with your quit by making love.
11. If you don't have a partner take advantage of your new status as a non smoker to meet some new friends for horizontal recreation.
12. Every time you take a deep breath and beat off the crave one more time, you get stronger.

YOU CAN DO IT JEFF

Good luck on your quit

Daniel

84.1 Kilos

I had a visit to the dentist. I have decided to replace the caps on my front teeth. It's amazing how much healthier my gums and mouth is after only 7 weeks off the cigarettes.

I am continuing my exercises and eating lots of fish and vegetables to keep my weight in line.

Feeling Stronger Every Day

84.5 Kilos

My breathing has really improved. I am keeping my weight under control by lots of exercise. At this point it is less a matter of fighting off the cravings and more a matter of reminding myself that I'm a non smoker. It is getting easier to be around smokers as each day passes.

49 Days- Shana Tova - Happy New Years

84.1 Kilos

I am back home after 3 weeks in the states. I have managed to keep my weight under control and during this 3 week trip it was a challenge. I wish I could say that things have been getting a lot easier this month. The truth is that the cravings are still there. I am just getting more practice in fighting them off.

This evening begins Rosh Hashanah, the Jewish New Years. This year: apples and honey and a cigarette free new year.

Cravings Hit at the Airport - 1 1/2 months

Publish Post
84.5 KG

Of all things, the place one cannot smoke I get the biggest cravings. I am leaving for home after wonderful 3 week tour of the US and before boarding my flight from Detroit to Germany I get mega cravings. I resist and do not even put my foot into the cocktail bar at the Detroit airport, which allows smoking. I even buy a carton of cigarettes duty free for a friend who is still smoking. I am convinced that I have a better chance of encouraging him to quit by not being judgmental, but just by setting a good example.

The cravings probably come from my old habit of loading myself with nicotine before long flights. I would often smoke close to the point of nausea and still suffered cravings 5 hours into a flight.

I am happy that is behind me

weight Creeping up

85 Kilos

I weighed in today and I have gone up to 85 Kilos which is my upward limit.

Too much partying and eating I'm afraid. So it will be diet time for the next few days.

My answer to smoking friends who fear trying to quit because the may fail comes from Abe Lincon:

"The probability that we may fail in struggle ought not to deter us from the support of a cause we believe to be just."

-Abraham Lincoln

Saturday Night

I took a Saturday night out on the town in Seattle. 3 busy bars. I had a great time enjoying the music and meeting our ladies of perpetual indulgence (pictured above). A few beers and some diet coke as I was driving. There were small groups in the rain outside all the bars having their smokes. Mostly young people under 35. As much as one would like to talk to them one knows it is a useless exercise. We all arrive at our own decision regarding smoking and quitting in our own time. Some earlier and some later and, unfortunately, some when it is too late to make a difference.

Lots of cravings tonight but easy to throw off. Anyone who suggests the journey is quick and easy is wrong. This is a tremendous addiction and it takes constant retraining of ones mind and habits to become free.

IF YOU WANT TO CHANGE YOUR LIFE, CHANGE YOUR MIND!

Another Reminder to keep me Smoke Free

84.1 Kilos

I just left my sister in Boulder Colorado. Here is a photo taken last Sunday.

It was a wonderful visit seeing her and many friends. She has had a persistent cough for the last few months. Her doctor ordered a chest Ex ray when she did not respond to antibiotics and other other medication. They found some nodes on her chest. She was sent to her oncologist and it appears that after being cancer free for 8 years cancer has returned. Her breast cancer has spread to her lungs, lymph glands and bones.

She will begin another round of chemotherapy and the prognosis is good thanks to new therapies.

Now I have another strong and very personal reminder and inspiration to remain smoke free.

My sister started a blog on

http://sussisms.blogspot.com/

1 Month Anniversary- An important milestone

83 Kilos

One month not smoking. An important milestone. It is amazing how much better I feel. I am taking back control of my life. I have faced some strees this month and many opportunities to sneak a smoke. I did not cheat myself and I am ready to tackle my second month as a non smoker.

I will post weekly now. This Blog helps me keep focused and keep the promise to myself.

Day 31 - Weight under control

Weight 82.8 Kilos

I have been making it to the gym and eating healthy and even though I did some parties over the weekend my weight is under control. The bank gives out loli pops here. The coconut ones are real good.

I found my wallet (lost the cash) but that is the least of my worries. I have all my ID.

DAY 30 Stress- What Stress?

83.6 Kilos

Not such a great day. I lost my wallet in a shopping centre. I dinged a car in the parking lot and spent the afternoon on the phone canceling credit cards and collecting information for replacing ID. Fortunately my passport was not lost so it will only be a lot of time and expense lost. I was really too stressed out to have time to think about smoking.

I'm off to a fun fundraiser and tomorrow will be 1 month as an ex smoker. Much easire to do in a place like Boulder where there seem to be very few smokers.

Day 29 - Ameican Chewing Gum

83.1 Kilos

I visited the big wholesale store called Costco. They had some sugarless US chewing gum which I am trying. Orbit is very tasty. I also con some tropical friut gum I did not like as much and one of my favoritis Atoid mints.

DAY 28 - My Tongue is getting Pink

My Tongue is getting pink.

I have arrived in smokeless Colorado. Well not 100% smokeless but since I have arrived in Boulder I have not seen anyone smoking. In the ash tray outside the restaurant, one cigarette butt and 5 wads of chewing gum. Tells you somethingh about this town. I had a great Mexican dinner with my sister and friends, and was caught in foto above showing them my tongue.

I got to work out at the Flatirons gum ... very nice.

Day 27 - Crazy Cravings

83 Kilos

Last night I took a break from preparing my bags and details for my trip and took a walk in the Piazza. It was after midnight and there were smokers everywhere. I got a real good attack of the cravings but they passed with some deep breathing and this only reminded me that the journey is not yet over.

It takes time to "re-program" oneself after being addicted for so many years. I continue a day at a time to free myself. I am beginning to intentionally expose myself to triggers knowing that I will have to resist. It is easier to prepare oneself, successfully resist the desire to smoke when facing a trigger, and then move on. My hope is that these exercises will help in speeding up the

re-programming of my behavior.

I was in the HON lounge at Frankfurt (see photo) where they have a very fancy comfortable cigar lounge for the smokers. I went into the cigar lounge, looked at the assortment of liquors and the people smoking, took a deep smell and thought to myself, I am free of the addiction now. What a lucky guy I am.

Day 26 - Preparing for a Trip

82.9 Kilos

I am going to the US to visit family.

It'd hard to believe, but in the past, instead of enjoying the amenities at the airport before departure I was huddled in a smoking cabin as illustrated here together with other addicts getting my fix.

Before getting on an intercontinental flight I would puff until I was almost ill smelling like an ashtray with my clothes completely contaminated after 15 minutes in a smoking cabin. Then during the flight I would take nicotine substitutes (gum and patch) and tranquilizers to get me through the 9 hour flight. All this is behind me.

Day 25 - Why Quit?

83.5 Kilos

A good FREE web site called Why Quit. Full of good information and quit smoking manuals

CLICK HERE

Day 24 - A friend wants to quit

82.9 Kilos

Weight is under control

Last night Carmen in the Arena. Today I go to the doctor for a check up.

I got a note from a good friend in Moscow:

"How did you manage to give up smoking?! I've tried but failed. Could you share your methods? I'm willing to try again. Our new office is non smoking and in winter smoking out of doors here is no fun at all."

I wrote her back:

Dear xxxx,

Most people need to try a few times before they kick the habit. Its great to hear you are deciding to go for it again.

The big thing in quitting smoking was you deciding it is time for you to quit. I know you can do it because when you decide that something must be done it always gets done!

Smoking outside in the cold in wintertime is one of many reasons I bet you can list for wanting to quit.

make a list of all the reasons you want to quit.

also make a list of all the things that trigger your desire to smoke. some may be: first coffee or tea in the morning, aperitif before dinner. After dinner tea or coffee. Playing cards with friends, Gardening, Listening to the news or TV programs.

There are many smoke cessation programs but most of them all center around 3 phases:

1. preparation and setting a quit date (Mondays tend to be good quit days, how about going for Monday 31 August? It is a good date, and It will be easy to remember your anniversaries as a non smoker as well!

2. coping with nicotine withdrawal during the first 5 days - healthy diet, drinking lots of water and exercise helps

3. learning to break the psychological dependance and cope with things that trigger a desire to smoke. - Know what triggers your cravings and try to change environments and habits to avoid triggers.

I had nicotine substitutes (gum and patches at hand but I used them only the first 2 days) I did not like the side effects and decided to continue cold turkey.

Some people take anti depression medication when they quit you can find out more about this on about.com

There is also ago-puncture and hypnosis. I did some self hypnosis I found on the internet.

I think it is very important to have a support network and friends you can talk to as you take off on the journey to quit. Ex smokers are the best because they understand what you are going through.

Many people swear by the Allan Carr method

They have smoke cessation centers around the world

http://allencarr.com/central/

You might want to read his best selling book this week as you prepare for your next quit.

As you know from experience, It will be tough for the first days but it gets easier as each day passes.

I got lots of good quitting information on the internet.

I suggest you visit

http://www.about.com

and go to smoke cessation section

You can visit my blog where I have lots of links and I have made a day by day diary of my quitting smoking journey.

scroll down to the beginning of the Blog in July and then read it forward.

http://quittingcigs.blogspot.com/2009_07_01_archive.html

here is another link on how to prepare to quit by fireman Joe

http://quittingcigs.blogspot.com/2009_07_01_archive.html

Let me know how your quitting goes. Feel free to write me or ring me when you need support.

You can do it!

A big hug

Daniel