Hello group!!
Yup. I’t normal for some ppl. I didn’t cough. Some develop a cough
after a couple of weeks as cilia start to regain funcion. Some never cough.
Urges go away when we stop believing that a cig will address and
relieve the sensations that resulted in the urge. Quitters who are quit
yrs get urges. They’ve never disconnected the ‘cig relief’ belief from
their lives. Is it dangerous? I think so.
I think this as an excellent question. To paraphrase, “Is there a
reason why, or a situation when/where a cig would be ok’?
One might say, being informed of a terminal illness. Another might say, the
death of a loved one. Another might say, getting up late and missing the
interview of a lifetime and getting a ticket and a flat tire on the way
home. Try to come up with your own. Then examine them. Are there other
ways to respond to that ‘crisis’? Would a cigarette really do anything
forthe moment? Trying to foresee pitfalls is the best way to ensure that
we don’t end up in one.
You’re over eating Werthers? Hard candies, eaten to excess, hurt my
mouth too. Try celery 
Figure out what it is that you want. What time is it? Where are you?
What are you doing? Are you hungry, tired, bored, is it time for a break?
If you have an idea what is going on around and with you, an appropriate
way to address your ‘need’ will likely present itself. Often decoding the
moment is difficult. We’re not used to recognizing specifics of what we
feel. For all the time we smoked, we never got past, “I’m uncomfortable. A
cigarette will help.” Its time to start thinking and feeling. Keep
practicing and you’ll find yourself becoming more aware and more adept at
recognizing what you want.
Steve
www.cognitivequitting.com
March 12th, 2003 at 1:41 pm
Hi Becky
You will get loads of support and encouragement here. Look forward
to getting to know you.
Lynne
March 13th, 2003 at 4:11 am
— In CognitiveQuitSmoking@y…, “Becky aka Chennoa” <chennoa@c…
am looking forward to meeting you and leaning how to be smoke
free……….already I have learned that I LOVE to smell
Hi Becky
I also love smells, so I will probably be doing the same thing as you.
I am going to get myself some nice smellie candles, as I also love
candles.
Lynne
March 14th, 2003 at 7:05 pm
Kelly,
There is no ‘master tool list’ unfortunately. Not a bad idea though if
someone wants to take a shot at putting one together. I’m guessing it would
be fairly general as most ppl collect ‘tools’ that work for them.
I know that some ppl get panic attacks when they quit. Nicotine has
been shown to have ‘medicating’ effects in the areas of ’stress control’.
Sometimes the panic attacks are a short term effect, though it would be a
good idea to contact your Dr and touch base. Anyone else dealing with panic
attacks?
The following is a repost from Oct 29th. Maybe it’ll give you some
ideas re: dealing with driving.
First, a couple of characteristics of driving:
1- Driving requires that we sit in one place (drivers seat) , in one
position (hand(s) on the wheel, generally with at least one foot on a
pedal), eyes mainly on the road ahead.
2- Driving requires most of our attention. Many think they drive
automatically. The reality is that regardless of whatever else a person
might be thinking, we must start and stop the car appropriately, control
speed, stay within lanes/lines, be aware of other vehicles (at least those
immediately in front of us). This requires constant attention on some level.
3- Depending on traffic and road conditions, some degree of stress might be
expected.
Given both the conditions that are inherent in the driving situation and
our historic beliefs re: dealing with those conditions, it’s not surprising
that smoking was such a part of driving. A cigarette would have relieved
the anxiety, cleared up the foggy head, and provided a nicotine rush
(increased heart and breathing rates perceived as an energy boost). Given
these ‘benefits’, why would we ever bother to consider some other response?
We wouldn’t, we didn’t, we were smokers.
and some smoker’s constants:
1- Depending on the individual, within some period of time after a cig is
put out, withdrawal symptoms will set in. The two primary symptoms are
increasing foggy headedness/loss of concentration and anxiety.
2- A smoker will punctuate his/her day with a cigarette, i.e. before
starting a job, at break points within a job, after a job is done.
3- Certain times and locations become associated with smoking simply
because that’s what we ‘always’ did in those locations and at those times.
a smokers driving ABC:
A ctivating Event - driving
B elief(s)-
- I may be nicotine deficient depending on how much time was spent w/o a
cigarette.
- I been required to concentrate while slowly becoming less able to
concentrate.
- I’ve been ‘confined/restricted’ for a period of time.
- A cig has always provided instant ‘relief’ in the past
- If I smoke I’ll feel better.
C onsequent Response- I want to smoke, I want the relief a cig will give me.
a refuted driving ABC:
A ctivating Event - driving
B elief(s)-
- Whatever I’m feeling, it’s not a nicotine deficiency. I no longer have a
fluctuating nic level.
- I’ve been required to concentrate while slowly becoming less able to. I’m
bored, running out of energy/stamina, and I’m stressed. Alternate ways to
deal with this might be turn up the radio, sing loud, take a different
route, stop and get out for a short break, some deep breathing, some
stretching, or an energy boost like fruit juice.
- I’ve been ‘confined/restricted’ for a period of time. Again, stop, get
out, and move to loosen up and unkink.
- A cig has always provided instant ‘relief’ in the past. I’m not a smoker
so that ‘past’ relief isn’t appropriate any more.
- If I smoke I’ll feel better. True, but only for a moment which will be
immediately followed by many moments of terrible guilt at having failed,
loss of self respect, and all the other crap that comes with a slip. There
are other ways to deal with driving and how it feels at this moment.
C onsequent Response- awareness of my involvement in the decision as to how
to respond to the driving situation, some deep breathing, stretching, maybe
a power snack.
The key is to do the ABC before you’re even in the car. Prepare it ahead
of time. Use this template and remove what doesn’t fit for you, plug in
what does fit. Personalize it.
Steve
www.cognitivequitting.com
March 15th, 2003 at 9:34 am
(something like that , am I right Steve? smile)”
)
yep, pretty close (do I remember? that must have been oh… three or
four days ago?
While I think it’s very important to be aware of what we’re feeling in a
physical sense, it must be our mind, our higher brain, that decides what
our choice will be in any situation.
www.cognitivequitting.com
March 15th, 2003 at 4:49 pm
I need to qualify that….. this is a useful perspective during the
www.cognitivequitting.com
erly part of a quit. Too much of our lives was spent reaching automatically
for a cigarette. Initially, we need to be aware and that takes
perserverance and practise. However, to spend a life constantly
‘intellectual’ would certainly rob life of some degree of spontaneity.
While I’m here …. I’m heading out of town tomorrow to spend
Thanksgiving with familly. I may be a bit slower to get to replies, but
I’ll be reading the posts.
Hope you Americans all have a safe, healthy, and smoke free
Thanksgiving. The rest of you, behave yourselves.