Excuses to smoke - Junkie Thinking

[SunnyGirl]

Excuses to smoke - Junkie Thinking
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JUNKIE THINKING: "One Puff won't hurt"

RESPONSE: "One puff will always hurt me, and
it always will because I'm not a social smoker. One
puff and I'll be smoking compulsively again."
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JUNKIE THINKING: "I only want one."

RESPONSE: "I have never wanted only one. In fact,
I want 20-30 a day every day. I want them all."
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JUNKIE THINKING: "I'll just be a social smoker."

RESPONSE: "I'm a chronic, compulsive smoker, and
once I smoke one I'll quickly be thinking about the
next one. Social smokers can take it or leave it.
That's not me."
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JUNKIE THINKING: "I'm doing so well, one won't
hurt me now."

RESPONSE: "The only reason I'm doing so well is
because I haven't taken the first one. Yet once I do,
I won't be doing well anymore. I'll be smoking again."
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JUNKIE THINKING: "I'll just stop again."

RESPONSE: "Sounds easy, but who am I trying to kid?
Look how long it too me to stop this time. And once I
start, how long will it take before I get sick enough to
face withdrawal again? In fact, when I'm back in the
grip of compulsion, what guarantee do I have that I'll
ever be able to stop again?"
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JUNKIE THINKING: "If I slip, I'll keep trying."

RESPONSE: "If I think I can get away with one
little "slip" now I'll think I can get away with
another little "slip" later on."
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JUNKIE THINKING: "I need one to get me through this
withdrawal."

RESPONSE: "Smoking will not get me through the
discomfort of not smoking. I will only get me back to
smoking. One puff stops the process of withdrawal
and I'll have to go through it all over again."
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JUNKIE THINKING: "I miss smoking right now."

RESPONSE: "Of course I miss something I've been
doing every day for most of my life. Bud do I miss
the chest pain right now? Do I miss the worry, the
embarrassment? I'd rather be an ex-smoker with
an occasional desire to smoke, than a smoker with
a constant desire to stop doing it."
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JUNKIE THINKING: "I really need to smoke now, I'm
so upset."

RESPONSE: "Smoking is not going to fix anything. I'll
still be upset, I'll just be an upset smoker. I never
have to have a cigarette. Smoking is not a need; it's
a want. Once the crisis is over, I'll be relieved and
grateful I'm still not smoking."
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JUNKIE THINKING: "I don't care."

RESPONSE: "What is it exactly that I think that I don't
care about? Can I truthfully say I don't care about
chest pain? I don't care about gagging in the morning?
I don't care about lung cancer? No, I care about these
things very much. That's why I stopped smoking in the
first place."
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JUNKIE THINKING: "What difference does it make, anyway?"

RESPONSE: "It makes a difference in the way I breathe,
the way my heart beats, the way I feel about myself. It
makes a tremendous difference in every aspect of my
physical and emotional health."
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[SunnyGirl]

Withdrawal/Recovery Symptoms
(Lung Association)

Anger
Bad Breath
Boredom
Constipation,Gas,Stomach Pain
Feeling Cooped Up
Cough, Dry Throat/Mouth
Craving For A Cigarette
Depression
Dizziness
Fatigue
Frustration
Happiness
Headaches
Hunger, Cravings
Irritability, Grouchiness
Lack Of Concentration
Lack of Sleep
Loneliness
Restlessness
Tightness In The Chest
Weight gain
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Anger

Anger is part of the process. Don't try to resist it. You
don't have to have a reason to feel that way, you just
do. Accept it, vent it safely. Deal with the irritating
situation by dealing with your feelings rather than
suppressing them. Say what’s on your mind without
blowing your stack. Anger openly expressed or kept
inside creates tension which may create the need for
a cigarette. Reducing the tension will reduce your desire
for a cigarette. Discuss your anger with your buddy.
Take a walk. Do deep breathing exercises.
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Bad Breath

Brush your teeth more often. Drink lots of water. Your
lungs need time to clean themselves as they attempt
to remove the deposits of tar.
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Boredom

Try new things. Keep your hands and mind busy. Write
a letter, do dishes, cook, paint, do carpentry, knit,
garden, sew. Run some errands, get caught up on jobs
you haven’t had time to do, or go see a movie.If you
have to stay in one place, have a book, crossword
puzzles or a deck of cards handy.
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Constipation, Gas, Stomach Pain

What is the cause?
Intestinal movement decreases for a brief period.

How long will it last?
1 or 2 weeks

What can I do?
Drink plenty of liquids (6-8 glasses of water daily);
add roughage to diet (fruits, vegetables, whole grain
cereals, bran); go for walks.
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Feeling cooped up

Have a good, long stretch. Then take a short walk.
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Cough, Dry Throat/Mouth

What is the cause?
The body is getting rid of mucus which has blocked
airways and restricted breathing.

How long will it last?
A few days

What can I do?
Sip ice water, drink plenty of liquids (fruit juices, herbal
tea.) Try cough drops, chewing gum, hard candy.
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Craving for a Cigarette

What is the cause?
Withdrawal from nicotine, a strongly addictive drug.

How long will it last?
It is most frequent the first 2 or 3 days. Occasionally,
it can occur for months or for years.

What can I do?
Wait out the urges; they only last a few minutes.
Exercise, get busy. Drink water.
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Depression

Find a substitute reward to smoking. Deal with your
emotions. Call your support buddy. Use positive self-
talk. Don't cut yourself down; build yourself up. Don’t
allow a self-defeatist attitide (I’m no good, I can’t do
this). This can lead to a decreased sense of control and
a drop in self-esteem. Think of success, not failure! It’s
normal to feel sad, angry, or confused in the first few
smoke-free weeks. These feelings will pass.
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Dizziness

What is the cause?
Body is getting extra oxygen.

How long will it last?
1 or 2 days

What can I do?
Get fresh air, go for a walk, change positions slowly.
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Fatigue

What is the cause?
Nicotine is a stimulant.

How long will it last?
2 to 4 weeks

What can I do?
Get extra sleep and more exercise; take naps; don’t
push yourself. If you feel tired when you first wake up,
do some moderate exercises and take a cool shower.
Drink 6-8 glasses of water per day to speed up the
healing process.
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Frustration

Take a walk. Do deep breathing exercises. Talk to your
support buddy. Think of the positive reasons for quitting
and the rewards you will be able to achieve. Take some
time by yourself. Do a favorite hobby.

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Happiness

There are many ways to celebrate feeling happy
without lighting up a cigarette.
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Headaches

Take a warm bath or shower. Try relaxation or meditation
techniques. Do more physical activities. Cut down on
coffee and cola drinks.
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Hunger, Cravings

What is the cause?
Craving for a cigarette can be confused with hunger
pangs or a simple craving for oral stimulation. For
years, your mouth was stimulated every time a cigarette
landed between your lips. This has now been removed.

How long will it last?
Up to several weeks

What can I do?
Drink water or low-calorie liquids. Be prepared with low-
calorie and low-fat snacks (celery, pretzels, carrots,
popcorn, melba toast); chew a toothpick, chew gum,
munch on raw vegetables.
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Irritability, Grouchy, Tense

What is the cause?
The body is craving for nicotine. Tobacco smokers are
in a chronic state of nervous stimulation. Many of the
symptoms quitters experience are the result of the
nervous system returning to normal.

How long will it last?
1 to 2 weeks

What can I do?
Deep breathe, take walks, exercise, use relaxation
techniques, use nicotine gum, cut down on coffee and
pop.
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Lack of Concentration

What is the cause?
The body needs time to adjust to not having constant
stimulation from nicotine.

How long will it last?
A few weeks

What can I do?
Change activities, get some fresh air, exercise, deep
breathe, listen to music, watch TV, do more physical
activity, cut down on coffee and cola, plan workload
accordingly, avoid situations that may trigger your
desire to smoke.
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Lack of Sleep

What is the cause?
Nicotine affects brain wave function. This can influence
sleep patterns and dreams about smoking are common.

How long will it last?
1 week

What can I do?
Take a hot, relaxing bath, avoid caffeine (coffee, tea,
pop) after 6:00 pm. Try relaxing at bedtime with a glass
of warm milk, deep breathing and relaxation techniques.
Work on a hobby.
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Loneliness

Cigarettes are seen by many people as a close friend.
Call a real friend. Go for a walk or a drive.
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Restlessness

Work on a hobby. Catch up on your chores. Do some
extra jobs at work. Be active.

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Tightness in the Chest

What is the cause?
It is probably due to tension created by the body’s need
for nicotine; may be caused by sore muscles from coughing.
Part of the recovery process may be the lungs attempt
to remove mucus and tar. The normal mucus transport
system will start to reactivate itself, which can initially
cause coughing.

How long will it last?
A few days.

What can I do?
Deep breathing and relaxation techniques. Be patient.
Wait it out! Your body wants to return to normal.