Cognitive Quit Smoking

Hello All,
Thanks Steve and Pam for your feedback on my first abc. I really
appreciate it. Having company went great… it’s amazing how
preparing something that looks so simple can have such a large impact
on my life!
While they were here we ran into a bump with a house we are buying.
I thought I’d share the abc I wrote for that.
A: Ran into a “bump” with the house we want to buy.
B: I’m feeling irritable because it seems like we’ll never close on
the house. I’m also feeling anxious wondering if we’re making a
mistake. I don’t like feeling this way. A cigarette will calm me so
I can think.
C: Smoke a cigarette.
B1: I’m feeling irritable because it seems like we’ll never close on
the house. I’m also feeling anxious wondering if we are making a
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I’m one of the newbies here .. celebrating one week quit today!
I might be very new to cogquitting but I can see what a solid way to
quit this is - and it’s opening my eyes to a whole new way of
thinking. Thanks Steve and Pam for talking me through ABC’s and
lists this week and getting me really well grounded in all this.
Jane

I ran into what I think was some kind of mini anxiety attack, I’m reluctant
to call it that, but because I’m not sure where it was coming from. If I was
still in the place of hanging on, I would have smoked..
Based on my phsyical sensations, I was able to chose a
response that would relief that, and sure enough
I feel better. I would have liked to attach a definite emotion to it, I
did a quick abc, still messy as they always are but it went like this.
a: I am feeling jumpy, edgy, it feels like a trigger
b: my muscles, my arms and legs are twitchy bigtime
and my muscles in my forehead area are tensing then relaxing, back and forth
I am craving a smoke, no, but something, what?
c: in the past this I would have smoked.
b: in the past I would have assumed it was time to smoke and would have done
just that, my emotions are just I dont know what they are but my phsyical
sensations say anxiety, almost out of control, needing, Warren what are you
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I’ve read a few of the ABC’s in the files… actually looking for one
that I could use for this instance! It’s probably there somewhere
but I didn’t find it. I know I need practice at this so I look
forward to any feedback you have.
A: I have company staying with me for a week.
B: I worry that my company will be bored. A cigarette will calm me
down.
C: I smoke a cigarette.
B1: I worry that my company will be bored. They probably have some
things they want to do. There are things I want to do. I can plan a
few activities for us to do. By leaving things flexible we can
change our plans if necessary. Keep a movie or two on hand for
emergencies.
C1: Plan a few activities. Find out if they have anything they want
to do. Leave things flexible. Rent a couple movies.

Ok… I’ve established my foundation statements, made my lists, and
read how the ABC’s work. I’ve also read about “Warren”. Getting the
methods down will require practice but… I feel like I’m ready to
jump in now.
I started trying to do my first ABC and already ran into a problem.
Lately I’ve been having “cravings” but I can’t really associate them
with any particular situation. It feels like a tightness in the
chest and throat. Well, not really a tightness… maybe something
between tightness and an ache… a craving. They last couple minutes
each and I’ve been having maybe 10-15 per day.
Has anyone else experienced these? Any ideas? I wondered if they
are the feelings associated with life that Steve talked about in one
of his letters. I hope not… they’re really uncomfortable (sort of
like the first few days that I quit).
Please see the next post for one situation that I have identified and
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I read your post to the newcomers- very encouraging to me as I have
always had this vision of being quit for years and still battling
urges! Part of this belief was one of my rationales for not quitting!
ie, what’s the point if I am always going to want one. However, now
it is different- I am about 1 week into my quit and not having many
urges at all- I did bum 1 off my sis a few days ago, but amazingly
have not gone and bought a pack. And the 1 I smoked was not even due
to a craving- it was more- “well they are available so I will have 1″-
which I am still trying to work out where that is coming from- any
ideas???
Diana

Hi everyone. I am new to this group but 2 months and 3 days into my
first quit. I am a member of about.com and have been posting there
for about a month and a half. I have spent some time reading the
congnitivequitsmoking site but have not had much time to complete it
all just yet…. I would be very interested in learning more about
this approach… Although I am 2+months into my quit, I am still
feeling restless and shakey at times… Mostly when I wake up… This
last week was a bit of a struggle to say the least… More than any
time in this quit… and I’m not sure why. I completed the patch
program, but as soon as I finished, the urges came stronger than
ever. I have managed to fight it off but I am getting tired… Very
tired…. I don’t think I have the energy to do this everyday…. I
can see how people get worn down… It is exhausting to be in a fight
for your life everyday…So, I hope to learn more on how to manage
this… I know there has to be a way… I personally know over 100 ex-
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Hello,
Just wanted to take a minute to introduce myself. My name is Susan,
I’m 40 years old and I live in Alaska. I live with my boyfriend,
don’t have any kids and am a mechanical engineer. I started smoking
when I was about 15 (or there abouts… can’t remember for sure).
I quit smoking a little over a month ago. I’m been using the methods
from a book called “Hooked - But Not Helpless” and so far I’m very
pleased. I found your web site a few weeks ago and am interested in
trying the some of your methods for a long term quit.
I look forward to talking to you all!
Susan

Jane and Sandi and am I missing anyone else?
I wanted to say hello and welcome to cog quitting.
I wont say much about it because really Steve and Pam
are alot better at it then me.
I think learning how to use this way of thinking has made
a big difference. Well, welcome caisy

Love it or hate it - Christmas can be a very stressful time, and it’s only
just over 3 weeks away. Relatives we don’t see from one year’s end to the
next gather together for a day or more, people drop by full of ‘ho ho ho’ ,
and for new quitters especially, this can be a real test.
So, how about working on an ABC here, get prepared ……..
‘Old’ ABC:-
Activating event (A) I’m surrounded by relatives, half of whom get up my
nose - how can I survive this?
Beliefs (B) - I’m feeling claustrophobic surrounded by all these people,
some of whom are smoking.
Only a cig can calm me down and make me feel better about all this. and
relax me. The smell of the smoke is really getting to me….
Consequent response (C) I’ll smoke.
New ABC:-
What are *your* beliefs around this event? What physical consequences are
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