Was… Reply and Update/ to Steve S and new members
Hi Steve, welcome to the group.
You said
the job, but they won’t do the work for you.
Tell us how you’re using the tools…. are you following the programme
outlined in ‘Getting Started’ ? Are you working on the timer log and
recording your findings? Any questions you’d like to ask?
To all of you new quitters: one of the Foundation Statements that Steve
(ddsteve) wrote said
” 5- In order to retrain Warren, I WILL DO THE WORK. Reading and thinking
alone will not make permanent changes to my patterns of behavior.”
Lots of you are reading here, but we’re not seeing many of you posting, and
discussing how you’re finding the work, what you’re finding out about your
smoking behaviour, how you’re addressing those ‘urges’ to smoke. You
honestly will learn so much more how to become comfortably quit if you join
in and share your experiences. We can only help you quit cognitively if
you give us some clues 
Anyone want to tell us how you’re doing the work?
Pam
June 20th, 2006 at 1:25 am
Thanks, Pam
You wrote:
“Tell us how you’re using the tools…. are you following the
programme
outlined in ‘Getting Started’ ? Are you working on the timer log and
recording your findings?”
Honestly, I am using absolutely every single tool I can get. I am
doing the timer logs. I’m going back and reviewing the cog-quit
philosophy, reminding myself about Warren, and that he’s in my
control for retraining. I have, and read often, my foundation
statements. I also carry and read my five personal reasons for
wanting to be a non-smoker. I’m working out. I’m meditating. I’m
broadcasting far and wide the fact that I have quit so I can get
direct and indirect support from everyone I know. I’m exercising.
I’m going through a detox through diet and drinking the great lakes
dry of water. I printed articles with facts and figures to scare me
and remind me; I always have them with me. It’s beautiful here in
Michigan right now, and one thing I miss terribly since I’ve quit is
that I don’t get outside anymore. So, I make it a task to go out,
like I used to do for a smoke, and I read my articles and get some
fresh air. I’m on here with you folks. I’m sure there is more, and
I’m sure this is more than you were looking for, but its working.
I had started the timer logs, and then stopped because I didn’t
think I was getting much from them, but later realized I just wasn’t
putting in the time required. It’s actually easier to do when you
understand how much time you’re still saving by not smoking. The
method is more than just setting the timer and writing stuff down.
I’ve found I really need to think about them. I need to go back and
read and try to analyze what widget are coming, and how Warren needs
to be trained. I’m trying lots of alternative responses to feelings
and emotions. Are they always supposed to be the same? In the long
run, can I satisfy my different needs with different rational
responses? When I truly identify a specific trigger, do I have to
have ONE rational response to that one trigger, effectively
retraining Warren so I don’t have to think about it forever?
Cognitively quit for 6 days, 9 hours, 40 minutes and 45 seconds,
Steve S.
June 20th, 2006 at 2:20 pm
Hi again Steve,
Pam
Yes, Warren is directly under your control - he’s a simple soul who,
once he’s been shown what to do, gets on quietly in the background
directing life’s widgets. If he’s only ever known that offering you a
smoke is the cure for x and y, then he’ll keep on doing so. If he’s
shown that other responses are more valid, then he’ll do so. Once
taught, he’ll then start offering you what you physically need, and
you won’t even be conscious its happening after the initial ‘practising’
The point of doing the timer logs is to get much more in tune with
what your body is experiencing through the course of a day, and to
learn how to address the needs you identify in ways other than
smoking.. You’ve been doing the log (will you post it here?) and I’m
guessing that the part you’ve had most difficulty with is identifying
physical conditions/sensations. I’d also guess that most events were
smoking situations? It takes some work and practice to identify what
we’re feeling physically, which is why we suggest doing this exercise
over a few days. Just to recap..
1- what event is happening?
2- what emotion (happy, sad, bored, etc) or condition (hot, hungry,
tired,
etc) is present?
3- is this an instance when I’d smoke? (yes or no)
4- what is my body feeling? (muscle tension where? breathing shallow or
rapid or what? stomach or chest sensations of full or hollow or what?
is my
mind clear or foggy?)
5- what might I do to address the physical needs of this situation?
(other
than smoke?)
Here’s a hypothetical timer log entry..
1 Event - just got up
2 Emotions/conditions - , apprehensive about the day ahead, hungry,
tired, thirsty, anxious
3 Smoking instance? Yes
4 What is my body feeling? , stiff back and shoulder muscles, groggy,
headache
5 what might I do to address the physical needs? Drink of fruit
juice, simple stretching exercises, some deep breaths
Our true ‘triggers’ to smoke were actually those physical sensations
which are the result of a variety of emotions and conditions. You’d
mentioned that you were trying lots of alternative responses to
feelings and emotions, but concentrate instead on the physical. A
wide range of emotions and conditions such as anger and hunger
produced quite a finite list of physical sensations. I know that if I
feel angry or nervous or hungry, then I experience pretty similar
physical sensations - the tense muscles, the churning stomach, the
quickened heart beat. Again, these mimic nicotine withdrawal symptons
which historically have always been cured wit a smoke - and Warren
offers up that ‘cure’. What we’re trying to do here is identify what
will address those symptons and teach Warren to offer up what we
actually need. Keep it simple, and don’t get bogged down thinking
about how to deal with anger or anxiety or whatever
else….concentrate on the physical, and how to ‘treat’ what you’ve
identified.
Hope that wasn’t too long winded
June 21st, 2006 at 1:39 pm
That’s great clarification, at least for me. I was definaely trying
I’m not really sure to post timer logs, even if they were
to cure all. I didn’t understand the relationships. hmmm, I’ll
have to rethink this. (how, not if)
electronic. Right now I’m scratchin them out with a pen.
Thanks,
Steve S.
June 21st, 2006 at 7:19 pm
Hi again Steve,
Put the log into a Word doc., attach it to an email you send to the
group and it’ll show up on the group page
Pam
Steve S said :-