Comments for Cognitive Quit Smoking

Comment on newbie by Neva Marjory

Neva Marjory — Fri, 31 Aug 2007 06:34:35 +0000

I quit smoking 15 days ago, for the second time in 26 years of being a
smoker. I chew the nic gum, and do my best to keep busy–but when the
days are packed with stressful deadlines, I still struggle with intense
urges. I have trouble concentrating on my work and I wonder how the
heck I’m going to do this without yelling and screaming through the
day. It’s pretty good when I can fit exercize and relaxation into my
schedule, but sometimes the work is so demanding and relentless that I
want to scream. But here I am. Smoke free for 15 days. Some of them
are painful and difficult. But I didn’t smoke today. Anybody want to
share with me?

Comment on destressing 2 by Kelvin Janessa

Kelvin Janessa — Thu, 30 Aug 2007 00:13:18 +0000

In every stressful case, absolutely. If you’re thirsty, deep
breathing might miss the mark. Still, any time you take a breath
deeper and fuller than the one before, you do a good thing for your body.
You’ve got two under 6yrs old. Suddenly a child is crying and you
clench or you hear a play noise out of place, you clench. If you hear
a particular tone from your husband, you clench. Those would be times
to grab a cigarette because a couple of deep drags would calm you
after the adrenaline rush. Those would also be ideal times to take a
couple of deep breaths.
Steve

Comment on Destressing by Kelvin Janessa

Kelvin Janessa — Wed, 29 Aug 2007 16:58:23 +0000

Melissa,
I’ve got to scoot out and will answer more fully later today. But I
wanted to correct this first…

No. Relaxed at all times is not only unrealistic, it’s impossible.
All you need to do to quit is start to be more aware of the body cues
that are saying ‘deal with me now’. Those are often the ‘need to take
a deeper breath’ or ‘the need to move and unkink some part of your
body’. They are also ‘I’m thirsty, hungry, or tired’. Be more aware,
that’s all.
If you’re aware of what’s needed, you’re in a position to choose accurately.
Steve

Comment on HALT segments by Forrest Chandler

Forrest Chandler — Tue, 28 Aug 2007 20:15:57 +0000

Just wanted to add my emotional response to the hunger segment.
Guilt. When I am in any situation where others are dependant on me
getting things done. I always feel guilt about taking time out to
eat. Often at work I’d wait until I went home before I’d eat. I’d
live on tea & coffee.

Comment on a question and another by Kelvin Janessa

Kelvin Janessa — Tue, 28 Aug 2007 04:43:50 +0000

Hmm. Is that the same principle that sent you reaching for a
cigarette about 2.5yrs ago, before you quit? I believe that every living organism is possessed of a biological
imperative to try and move from any state of discomfort to a more
comfortable one. Otherwise, how would that organism continue to exist?
Nicotine, delivered by inhalation, works almost instantly and it
works well. In fact, smokers are experts at dosing themselves to
provide the expected and necessary degree of comfort. When I was
angry and lit up, the first couple of drags I sucked smoke down to my
toes. I was doing what had always worked to create move from
discomfort to more comfortable. How did you smoke when you were
angry? Any of you?
Why did I light up? Because it was the only effective response I had
for the experience of anger.
Why bother looking for other responses if smoking works? Because my

higher brain had decided that it was time to quit smoking, which
brings me to oranges.
Anger is a concept that, taken as a whole, is just too big to handle.
It’s like trying to get your arms around a peeled orange the size of
a car. You might be able to nudge it in some direction, but you have
no fine control. Imagine that your orange/anger has segments labeled
in general categories like Intellectual, Emotional, and Physical.
One of the Intellectual segments might be “I can’t believe I’m
working with such a moron.” Another might be “How many times must I
tell them before it registers?” When angry, two of the segments in
the physical category are usually “Breathing” and “Muscle tension”.
Judy, today when you get angry, or stressed in any other way, you
look to your body cues for clues to proper responses.
And as soon as you recognize a body cue, the proper response is often
self evident. If you observe that your breathing is lousy, you take a
deep breath. It doesn’t get any simpler than that.
However, a person isn’t likely to be looking for individual segments,
like breathing, unless they’ve changed their perception
of anger/stress from one of a ‘car sized orange’ to one of a ‘car
sized orange in segments’, some of which can be manipulated. The
moron will still be a your co-worker, and you’ll probably have to
explain yet again. But, you can change at least two of the segments
in the physical category and this is a critical point… to
disconnect the smoking response to stress, all you have to do is
change a few of the segments in the physical category. Ask any of our
long term quitters.
The ‘because/when’ question was an effort to get people to look
beyond the surface of stress to it’s parts. I don’t think it worked
too well. Lets have an orange instead and see where we get.
Steve

Comment on a question and another by Kelvin Janessa

Kelvin Janessa — Mon, 27 Aug 2007 21:28:56 +0000

That will work. Still, what led you to consider even dealing with
body cues?

Comment on a question by Kelvin Janessa

Kelvin Janessa — Mon, 27 Aug 2007 06:59:07 +0000

I’d want to thank everyone who replied.
I haven’t forgotten or chosen not to comment more… it’s coming.
Unfortunately, 3d life occasionally takes priority over my on line life.

Comment on new to the group by Kelvin Janessa

Kelvin Janessa — Sat, 25 Aug 2007 18:44:34 +0000

Leslie,
The chat room is generally empty. I’m usually around in the evenings
and can meet you there if you let me know when (time and your time zone).
Steve

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Comment on new to the group by Neva Marjory

Neva Marjory — Sat, 25 Aug 2007 12:51:18 +0000

I’m new and still smoking needing to set a quit date. Seems like I’ve
done this a million times.
I have already had lung cancer about 6 or 7 years ago and still am
having tremendous difficulty quitting this addiction/habit. Any help
would be most welcome.

Comment on Hello ALL by Toby Karrie

Toby Karrie — Sat, 25 Aug 2007 08:29:00 +0000

Hi Mike,
Way to go!! One week with no cigarettes is awesome! Keep it up!
Ann
xuwangshigui Hello,
I have been a silent observer on this group for years now (1-2). I am
just now deciding to quit and have been cigarette free for a week. As
to why is a long story, but I have finally truly got into the mindset
that I can quit and that I WANT to quit.
I just want to thank everyone for being yourselves and giving me a
voice in the darkness that says “people quit smoking, look at them”.
Good luck to all and to me.
Thanks,
Mike
I will be in touch.