Smoking Addiction & Recovery Support Group
The CDC claims that nicotine is a "very addictive drug" that can be "as addictive as heroin or cocaine." Nicotine is typically eliminated from the body within 2 to 3 days, however, physical and psychological withdrawal symptoms may last for much longer depending on the individual. If you are trying to kick the habit, this community is dedicated to giving smokers the...
The Quit Toolbox
2008 Shevie and Eve Ryan, aka Wholistiquit Team144
Great volumes have been written on the various methods of quitting tobacco, how effective they are, their side effects, success rates, etc. That information is readily available pretty much anywhere the written word is available. This article isnt to revisit those topics, but rather to introduce other tips and techniques to help you attain a successful quit. Nothing here is especially new, per se, just not as widely disseminated. Please note that while this is written with quitting smoking in mind, it applies to any and all tobacco cessation. So if you are a dipper or chewer instead of a smoker, this article is for you, too.
Exercise:
Many craves have been ground to powder by a brisk walk, whether outdoors or on a treadmill. Other exercise forms are jogging in place, jumping jacks, pushups, sit-ups, or any other form of exercise that will distract, consume time, and raise your heart rate. Cant exercise at work, you say? Try a brisk walk down the hall and back. Points are added if you dont use your walk to visit the vending machines .
Drink water:
Drinking water helps to alleviate a crave, probably by distraction and changing the flavor of your mouth. Water at room temperature is the best way to hydrate yourself though, as it is not as harsh on the lining of your stomach as cold or ice water is, and it will hydrate you much more quickly which is what you really need in the first few months of your quit. There are a lot of suggestions for drinking ice water, but too much ice water has its down sides. It slows digestion, so it isnt best to drink with a meal. Also, since it must be warmed by the body before it can be absorbed and used, it also isnt the best choice when you are hot and dehydrated.
Ice cubes:
If you dont want to drink ice water, then place a small ice cube or chip in your mouth and allow it to dissolve. Repeat as needed or desired. It has the crave snuffing ability of ice water without leaving you sloshing with every move. Try freezing your favorite tea or fruit juice for a more exciting and inviting experience.
Frozen grapes:
These give a similar effect as ice cubes, but with a different flavor and texture. There is nothing quite like the experience of a frozen grape. A unique and delicious way to fight a crave. Oh, and you dont have to wait for a crave to enjoy. Just make sure you dont eat them all before you need them.
Cinnamon sticks:
Try smoking a cinnamon stick (without actually lighting it, of course). That will satisfy the hand-mouth component of the smoking habit while the pleasant flavor distracts you from the crave. Another benefit is that this action tends to remove the mental connection between the hand-mouth action and the expected reward response in the brain, so the brain unlearns an aspect of smoking.
Plastic straws and wooden toothpicks:
Readily available, plastic straws and wooden toothpicks will give your mouth and hands something to do that is low cost and calorie free. You can smoke them or chew on them and replace as needed.
Hard Candy, Mints and Gum:
We know that candy and gum are not options for many who desire sugar-free snacks. We recommend Ricola drops, natural herb throat lozenges which have a soothing effect on the mouth and throat. Mints you can get pretty much anywhere, but we recommend you stick to all-natural products. Why put artificial sweeteners and preservatives into your body in the midst of a detox? That goes for gum too. If you can find a decent gum that you have used before and you can chew that is made of herbal and/or natural components, go with it!
Licorice:
Used in over 5000 Chinese herbal formulas, licorice has many supportive offerings to people quitting smoking. There are the obvious benefits of distraction and changing the flavor of the mouth, similar to the tips given above. It has the ability to calm and relax, making it a great stress reliever which goes far to counter the anxiety components of quitting. Its well known for relieving gastric distress, too, which often happens in the early stages of a quit. Many cough medications, both over the counter and prescription, contain licorice to soothe sore throats and relieve coughing. Less widely known is its ability to promote the production of mucus in the respiratory system. This increase may make the respiratory tract mucus less sticky and may also promote its removal from the body. One thing many (but not all) quitters experience is coughing up crud, usually during the first couple months after they quit. Licorice could help speed this process along. There are a lot of licorice candies on the market, some more healthy than others. Panda brand is vegan/vegetarian friendly with a quality list of ingredients, but you choose what you prefer. As with most herbal remedies, there are cautions to its use. Excessive amounts may increase sodium levels in the blood. People with hypertension (high blood pressure), kidney disease, or who have other reasons to maintain low sodium diets should use it with care. We prefer Panda brand licorice over the Twizzler candy. Twizzlers are higher in sugar and they do not have the licorice root content which provides the greatest licorice benefit. The Panda brand is very handy for the car and long trips too!!
Distract Yourself:
As soon as you have a thought about smoking, do something to distract yourself from that thought. Take out the trash. Put some music on that you can either move to, or meditate to. Pick up a duster and go around your place dusting the corners. Go clean the kitchen or bathroom sink, or clean a mirror. Cleaning is a good busy task to distract you at the very moment you have a thought about smoking, because it will get you physically moving. Ever hear that saying Move a muscle, change a thought? Well this works wonders. And hey, when the mirror is clean you can be proud to look at yourself and say I DID IT!!
Engage in smoke-free activities:
When you smoke while doing something, a memory link is made between smoking and that activity. Each time you perform that activity, your brain expects its nicotine reward. When you perform that activity without smoking, the brain does not get what it expects and raises an alarm which manifests as anxiety and nervousness, what we commonly call a crave. So stay away from those activities whenever possible early in your quit. Strive for activities you have never smoked while doing. The good news is, every time you perform what was once a smoking-related activity without smoking, you weaken the activity-smoking link. Eventually, that link will be broken entirely and you will no longer desire tobacco when you engage in it.
Keep your hands busy:
Remember that fun stuff you used to play with as a kid? Maybe you even have kids who have somethats right, Silly Putty!! Get your hands on some Silly Putty to keep your hands busy and distracted from the idea of going for a smoke. Or let a squishy Koosh Ball entertain your hands for awhile. Maybe even a stress ball, or just something to squeeze and play with like clay or putty. Something soft and fun, even a rubber ball you can bounce off a wall, will deliver distraction + business to your hands and mind. You can keep these also handy at your desk at work or in your car, and even take the silly putty into a meeting with you because it is so small!
Keep a Journal:
Write down all the frustrating thoughts you have about smoking and quitting. While you type away, you wind up helping yourself to channel out what you are feeling anxious and nervous about, and it will help to ease that away. Once you read what you wrote, you will notice that half of what you were feeling when you started writing is now gone. You do not have to publish your rants. This is to keep track of your progress and for your personal venting, ranting and healing process. The nice thing about this is not only are your hands very busy, but you are also being very productive at the same time, accomplishing two things!!
Post to a support group:
Similar in concept, but greatly different in practice is the anonymous on-line support group. There you can post your questions, concerns, experiences, vents, and rants. The other members will understand what you are experiencing because they are either there or have been there or are approaching there. People who are using tobacco are not good sources of support because your quit threatens their addiction. People who have never smoked are not good sources of support either because they simply cannot understand what you are experiencing. Only someone who has experienced addiction recovery can relate. And the anonymity of the group means you can truly bare your soul and remain safe.
Wishing you an easy and successful quit,
Wholistiquit Team144
2008 Shevie and Eve Ryan, aka Wholistiquit Team144
Great volumes have been written on the various methods of quitting tobacco, how effective they are, their side effects, success rates, etc. That information is readily available pretty much anywhere the written word is available. This article isnt to revisit those topics, but rather to introduce other tips and techniques to help you attain a successful quit. Nothing here is especially new, per se, just not as widely disseminated. Please note that while this is written with quitting smoking in mind, it applies to any and all tobacco cessation. So if you are a dipper or chewer instead of a smoker, this article is for you, too.
Exercise:
Many craves have been ground to powder by a brisk walk, whether outdoors or on a treadmill. Other exercise forms are jogging in place, jumping jacks, pushups, sit-ups, or any other form of exercise that will distract, consume time, and raise your heart rate. Cant exercise at work, you say? Try a brisk walk down the hall and back. Points are added if you dont use your walk to visit the vending machines .
Drink water:
Drinking water helps to alleviate a crave, probably by distraction and changing the flavor of your mouth. Water at room temperature is the best way to hydrate yourself though, as it is not as harsh on the lining of your stomach as cold or ice water is, and it will hydrate you much more quickly which is what you really need in the first few months of your quit. There are a lot of suggestions for drinking ice water, but too much ice water has its down sides. It slows digestion, so it isnt best to drink with a meal. Also, since it must be warmed by the body before it can be absorbed and used, it also isnt the best choice when you are hot and dehydrated.
Ice cubes:
If you dont want to drink ice water, then place a small ice cube or chip in your mouth and allow it to dissolve. Repeat as needed or desired. It has the crave snuffing ability of ice water without leaving you sloshing with every move. Try freezing your favorite tea or fruit juice for a more exciting and inviting experience.
Frozen grapes:
These give a similar effect as ice cubes, but with a different flavor and texture. There is nothing quite like the experience of a frozen grape. A unique and delicious way to fight a crave. Oh, and you dont have to wait for a crave to enjoy. Just make sure you dont eat them all before you need them.
Cinnamon sticks:
Try smoking a cinnamon stick (without actually lighting it, of course). That will satisfy the hand-mouth component of the smoking habit while the pleasant flavor distracts you from the crave. Another benefit is that this action tends to remove the mental connection between the hand-mouth action and the expected reward response in the brain, so the brain unlearns an aspect of smoking.
Plastic straws and wooden toothpicks:
Readily available, plastic straws and wooden toothpicks will give your mouth and hands something to do that is low cost and calorie free. You can smoke them or chew on them and replace as needed.
Hard Candy, Mints and Gum:
We know that candy and gum are not options for many who desire sugar-free snacks. We recommend Ricola drops, natural herb throat lozenges which have a soothing effect on the mouth and throat. Mints you can get pretty much anywhere, but we recommend you stick to all-natural products. Why put artificial sweeteners and preservatives into your body in the midst of a detox? That goes for gum too. If you can find a decent gum that you have used before and you can chew that is made of herbal and/or natural components, go with it!
Licorice:
Used in over 5000 Chinese herbal formulas, licorice has many supportive offerings to people quitting smoking. There are the obvious benefits of distraction and changing the flavor of the mouth, similar to the tips given above. It has the ability to calm and relax, making it a great stress reliever which goes far to counter the anxiety components of quitting. Its well known for relieving gastric distress, too, which often happens in the early stages of a quit. Many cough medications, both over the counter and prescription, contain licorice to soothe sore throats and relieve coughing. Less widely known is its ability to promote the production of mucus in the respiratory system. This increase may make the respiratory tract mucus less sticky and may also promote its removal from the body. One thing many (but not all) quitters experience is coughing up crud, usually during the first couple months after they quit. Licorice could help speed this process along. There are a lot of licorice candies on the market, some more healthy than others. Panda brand is vegan/vegetarian friendly with a quality list of ingredients, but you choose what you prefer. As with most herbal remedies, there are cautions to its use. Excessive amounts may increase sodium levels in the blood. People with hypertension (high blood pressure), kidney disease, or who have other reasons to maintain low sodium diets should use it with care. We prefer Panda brand licorice over the Twizzler candy. Twizzlers are higher in sugar and they do not have the licorice root content which provides the greatest licorice benefit. The Panda brand is very handy for the car and long trips too!!
Distract Yourself:
As soon as you have a thought about smoking, do something to distract yourself from that thought. Take out the trash. Put some music on that you can either move to, or meditate to. Pick up a duster and go around your place dusting the corners. Go clean the kitchen or bathroom sink, or clean a mirror. Cleaning is a good busy task to distract you at the very moment you have a thought about smoking, because it will get you physically moving. Ever hear that saying Move a muscle, change a thought? Well this works wonders. And hey, when the mirror is clean you can be proud to look at yourself and say I DID IT!!
Engage in smoke-free activities:
When you smoke while doing something, a memory link is made between smoking and that activity. Each time you perform that activity, your brain expects its nicotine reward. When you perform that activity without smoking, the brain does not get what it expects and raises an alarm which manifests as anxiety and nervousness, what we commonly call a crave. So stay away from those activities whenever possible early in your quit. Strive for activities you have never smoked while doing. The good news is, every time you perform what was once a smoking-related activity without smoking, you weaken the activity-smoking link. Eventually, that link will be broken entirely and you will no longer desire tobacco when you engage in it.
Keep your hands busy:
Remember that fun stuff you used to play with as a kid? Maybe you even have kids who have somethats right, Silly Putty!! Get your hands on some Silly Putty to keep your hands busy and distracted from the idea of going for a smoke. Or let a squishy Koosh Ball entertain your hands for awhile. Maybe even a stress ball, or just something to squeeze and play with like clay or putty. Something soft and fun, even a rubber ball you can bounce off a wall, will deliver distraction + business to your hands and mind. You can keep these also handy at your desk at work or in your car, and even take the silly putty into a meeting with you because it is so small!
Keep a Journal:
Write down all the frustrating thoughts you have about smoking and quitting. While you type away, you wind up helping yourself to channel out what you are feeling anxious and nervous about, and it will help to ease that away. Once you read what you wrote, you will notice that half of what you were feeling when you started writing is now gone. You do not have to publish your rants. This is to keep track of your progress and for your personal venting, ranting and healing process. The nice thing about this is not only are your hands very busy, but you are also being very productive at the same time, accomplishing two things!!
Post to a support group:
Similar in concept, but greatly different in practice is the anonymous on-line support group. There you can post your questions, concerns, experiences, vents, and rants. The other members will understand what you are experiencing because they are either there or have been there or are approaching there. People who are using tobacco are not good sources of support because your quit threatens their addiction. People who have never smoked are not good sources of support either because they simply cannot understand what you are experiencing. Only someone who has experienced addiction recovery can relate. And the anonymity of the group means you can truly bare your soul and remain safe.
Wishing you an easy and successful quit,
Wholistiquit Team144
But the black licorice helped me alot too- I like those little black scottie dogs they sell at Trader Joes... but be careful.. they do have alot of sugar. And I've noticed its easy to substitute sugar for nicotene at the beginning of your quit. Then getting off sugar can be hard too.... so if I had this to do over, I'd use toothpicks and straws more than candy and gum.....