my intro and lists
Hello everyone,
I checked my membership in this group and I’ve been “lurking” since
late March. I started my lists and got stuck on the 3rd one…..the
physical, and decided in June after chatting with Steve a bit that I
wasn’t quite ready for this. I want to thank everyone in the group
that has posted for your inspiration to get going on this quit again
and Pam and Steve for patience with my “slacking off” and their
willingness to help.
I’m 43, have smoked from 1/2 pack to 1-1/2 packs a day for 25 years,
and it’s way past time to quit. Here’s what I have so far.
Pam,
I found my lists last night but haven’t been doing the
timer exercise today yet……maybe the rest of the
day.
Foundation Statement
I do not want to be a smoker and I cannot continue to
smoke.
There is NO situation when a cigarette is the
appropriate behavior or response.
I am aware that there will be rough times and i will
be uncomfortable. However, I WILL stand by my
personal truths - I cannot continue to smoke - and
accept the discomfort in advance as a step in the
process of not smoking.
I am prepared to, and committed to, dealing with any
physical or emotional health issues that may arise
with my quit.
List one - reasons to smoke.
from the moment I wake up until the moment i lay down
and the moments i am awake in the middle of the
night(it would be easier to list the places I don’t,
or more accurately - can’t smoke……like the shower,
the office, restaurants, stores)
first thing when i get up in the morning
before i lay down to go to sleep at night(at least i
have never smoked in bed!)
awake in the middle of the night
with my morning tea
in the car on the way to work
after breakfast
morning break with friends
before lunch/ on the walk to buy lunch
after lunch
afternoon break
in the car on the way home
cooking dinner
after dinner
watching TV
on the phone
reading
in the car
after completing chores
after i’m someplace i can’t smoke for a couple of
hours (meetings, etc)
to calm down/relax
to perk up
for concentration
to escape someone/thing
any time after food
any time to keep from eating (yes, i signed up on the
cog dieting group too)
list 2 emotions and conditions
happy
sad
calm
anxious
angry
excited
hungry
tired
hot/cold
lonely
fearful
cranky
list 3
physical sensations: where and how.
this is the list with nothing on it yet.
then i found a couple of pages that almost look like
ABC’s ??
first thing in the am need tea and a cig as pick me up
to get my day started. I feel foggy/sleepy, tired,
overal muscle weakness, lightheadedess. first smoke
of the day is hard for me to stop because it is
“automatic”. Stretch, take deep breathes, go for a
walk, drink a glass of water, get in the shower NOW!
Food, eating is always immediately followed by cig -
to stimulate the digestive process (or so i tell
myself). I feel satisfied, nerves are calm, belly is
full, face and body muscles relaxed. Drink water.
brush teeth, get up and walk around, mild activity
will stimulate digestion better than a smoke could.
Noise and Confusion. can’t concentrate - usually at
work when people present are loud and/or obnoxious. I
feel anxious, nervous-jittery, muscles tense,
especially in neck and shoulders, keeping a rein on
the anger ( i have done some anger management “work”
since this was written but I still have my moments
that i just walk away from a situation for a smoke).
Take a walk, deep breaths, drink water, find someplace
quiet to release the tension.
I have more sort of like the above for Hunger,
boredom, driving, phone but i thought i should send
what i have to get on track before i go much further.
Karen