I just had to look back in my archives to see when it was that I quit smoking. It was September 14th. Other than the night I bummed a bunch of cigarettes while still wearing the patch - and almost died - I've only had one here and there a few times. I don't really even remember the last time I had a cigarette though.
One thing I did different this time (in regard to quitting), is I didn't count the missteps. If I stumbled, then that's all it was... It didn't mean I had failed, or that I was "smoking" again. I just overlooked it and moved forward. I don't know if I recommend that as a strategy or not, but that's what I did.
I actually quit wearing the patch after I got sick. I think I went about a week without anything. I then moved to the 'step 2' patch... probably a couple weeks ago... because I could tell I needed some help. I think there was stress at work, and I was starting to get that "agitated" feeling again. The patch seems to help.
Honestly, though, I would still rather be smoking. If it just wasn't so unhealthy and didn't make me feel like crap. Not a day goes by that I don't want a cigarette. Maybe I will start again when I'm 72. How much can it hurt then? I don't know. It's going okay, I guess.
Showing posts with label stop smoking. Show all posts
Showing posts with label stop smoking. Show all posts
Friday, October 24, 2014
Tuesday, September 30, 2014
Pulling out a post that's been in my drafts for awhile. Some stress-reducing steps from the
Habitrol website...
Top 10 Cool-Down Strategies, by Katherine Raymond1. "Belly breathing:" One of the simplest ways to calm the body down is by breathing into your stomach. "Put one hand on your belly and softly breathe into your hand, so it rises with the inhale and falls with the exhale," instructs Jon Seskevich, a stress management expert at Duke University Medical Center. "Every time the belly starts to rise, it sends the message to the body: 'It's safe, I can start to relax.'"
2. Humor: "Joy is this wonderful thing that relaxes your whole system," explains yoga instructor Cathy Calderon. "So it's a very practical thing to laugh and feel enjoyment." Bookmark a comedy Web site or keep a funny photo of your kid in your wallet for the next time you need to let off steam.
3. Exercise: "Exercise is a fantastic way to de-stress," says Kathy HoganBruen, Senior Director of Prevention at the National Mental Health Association. Even stretching out or taking a walk around the block will do wonders to clear your head.
4. Tune in to your body: Dr. HoganBruen also recommends doing an internal scan of where you feel tight or rigid. You may not even realize how much tension you're storing up. "Look at your body language and physically make yourself relax with a looser posture," she suggests. "Close your eyes and cool yourself down."
5. Muscle relaxation: You can also calm the body by systematically "relaxing select muscle groups," says Christian VanDenBerg, Director of the Executive Health Program at the Mayo Clinic in Jacksonville, Florida. Begin at the top of your body and progress downwards. Tense each muscle, see how it feels, then relax it. Concentrate on the difference between the feelings."
6. Redirect your attention: Look up from a frustrating project to keep from burning out. "If you can break the hold of the computer and look out the window, stress starts to loosen," observes Dr. Fred Luskin of the Stanford Forgiveness Project. "If you're stuck at something, step away and picture yourself being successful at what you're stuck at."
7. Visualize: "If you're going into a stressful situation, give yourself a calming mental cue, like 'If I start feeling my heart rate go up, I will think of the color blue,'" says Carolyn Lopez of the American Academy of Family Physicians.
8. Repeat a mantra: "Think a short positive thought that has meaning to you, like 'easy does it,'" advises Jon Seskevich. "And silently repeat that to yourself over and over. So you might breathe in 'easy' and breathe out 'does it.' As soon as your mind wanders, let go of the thought and come back to the relaxation word. With this exercise, when worries come up, you learn to let them go and come back to your focus."
9. Vent: If your last nerve is frayed and you're about to snap, "find someone you trust whom you can talk to about how you feel," Seskevich counsels. Open up to a friend who can listen without judging or trying to fix things.
10. Practice: Trying any of these strategies for the first time during a crisis probably won't work. "Make the effort to practice — don't wait until you're under stress," urges Dr. Lopez. Spend five minutes daily on the way to work or before bed to ingrain the habit. Dr. HoganBruen adds, "Try out different things and work with what works for you." Mastering stress management takes time — but when you find the strategy that clicks, your nerves will thank you.
Katherine Raymond is a freelance writer, editor and Web producer based in NYC. She has written and edited features on health, wellness, fitness and food for numerous print and on-line publications.
Sunday, September 21, 2014
Haircut, and week 1 without smoking
I gave myself a haircut yesterday. I used the #2 on everything, then trimmed my sideburns and eyebrows with the #1. Nothing much else to say, but it seemed shorter than it used to. It was nice when I had to run a couple blocks in the pouring rain to get the car last night at the Coney Island party. Just sort of swooshed the water off my head, and presto-chango, my hair was dry.
This also marks one week that I haven't been smoking. I had my last official cigarette last Saturday night. I am still wearing the patch, and I have yet to chew any nicorette gum. I really don't want a cigarette, but I want something, that's for sure. Of course, most of the time, I would smoke a cigarette if I had one. No congratulations are in order, because this will always be an issue for me. Certainly the pull will grow less over time, but I am proof positive - after starting up 25 years after quitting - that I am never out of the woods. So it's just something I have to do, and be diligent about. Forever.
This also marks one week that I haven't been smoking. I had my last official cigarette last Saturday night. I am still wearing the patch, and I have yet to chew any nicorette gum. I really don't want a cigarette, but I want something, that's for sure. Of course, most of the time, I would smoke a cigarette if I had one. No congratulations are in order, because this will always be an issue for me. Certainly the pull will grow less over time, but I am proof positive - after starting up 25 years after quitting - that I am never out of the woods. So it's just something I have to do, and be diligent about. Forever.
Thursday, September 18, 2014
So long, cyst(a)
It's hard to do something interesting with the word "cyst." But the extra knuckle on my left hand - which I just mentioned in a post yesterday - actually dissipated last night! I stopped to have a beer with a buddy, and I was just telling him about going to the doctor yesterday and was going to show him the lump on my hand... and it was gone! I was like, "What the heck! I swear it was just there! It's been there almost three months!"
Well, it finally dawned on me that we were drinking out of these big mugs; and I was putting my hand through the handle - instead of grabbing it by the handle - so the cyst was pushing against it. Apparently there was enough pressure that it just popped the sucker. I didn't even notice.
So now it looks a little swollen in that area, but there is no more cyst. I guess that is okay. Very ironic though.
SMOKING UPDATE: Day 4 ended up going splendidly. I was alone at work most of the day, and it was really slow, so I spent a huge chunk of time reading and writing blog posts for later use. It was nice, and I was calm and relaxed all afternoon and evening.
Well, it finally dawned on me that we were drinking out of these big mugs; and I was putting my hand through the handle - instead of grabbing it by the handle - so the cyst was pushing against it. Apparently there was enough pressure that it just popped the sucker. I didn't even notice.
So now it looks a little swollen in that area, but there is no more cyst. I guess that is okay. Very ironic though.
SMOKING UPDATE: Day 4 ended up going splendidly. I was alone at work most of the day, and it was really slow, so I spent a huge chunk of time reading and writing blog posts for later use. It was nice, and I was calm and relaxed all afternoon and evening.
Wednesday, September 17, 2014
Dr. visit - and day 4
I went to the doctor this morning. I needed to refill a prescription and I hadn't been for a check up in awhile. I also wanted to get his opinion on this knot on my hand. It's like I have an extra knuckle between my index and middle knuckle on my left hand.
The knot - which I'd already had Dr. Tim look at - is just what Tim said... it's a floating cyst. He/they said it may at some point dissipate, or it may stay. It doesn't hurt, but does seem a little more noticeable than when I first realized it was there in early July.
As for the visit... it went well. I always print out a sheet that lists: 1) why I'm there; 2) the medicines I'm currently taking; and 3) any items I think he may need to know.
My prescription for Sertraline (Zoloft) has run out, so he wrote me a new one for that. I had been taking 100 mg a day, but for about the last month or so I've been breaking them in half. So I've only been taking 50 mg/day (which is what I started on). He said he could write me a script for 50 mg, but as long as they weren't too difficult to break in half it would be cheaper to write me one for 100 mg and I could keep breaking them. That way I can save some money, or, if I decide I need to bump back up to 100 I can do that. So that's what we did.
I had recently started taking Lisinopril again for my blood pressure. It has started running a little high since I haven't been exercising, have gained weight, and started smoking. Today it was 134/88 (I was a little stressed because I was running late). He said that was fine, and that I could judge for myself when I needed it and when I didn't (he knows I keep a good eye on my health and regularly check my bp).
We talked about the smoking, and life in general. He said if I needed anymore help besides the patch to just let him know. He said Zoloft also helps with that. He also said that the biggest aide in quitting is simply the desire to quit. He was satisfied that I had the desire and in his usual manner gave me some encouragement.
My weight was 163 (fully clothed). I do have to admit that I purposely wore shorts and left my watch and phone in the car, just so it wouldn't add to it. This time last year I was about 143. I'd settle for being right in the middle of that, but 145-148 is a good weight for me (in my opinion). He was not worried about it, but I know how I feel and where I need to be to get off the meds again. I am going to start working on that - but the smoking is the top priority right now.
He scheduled me for another check-up in 3 months to see how I was doing, and said he may order some more blood work at that time - since it's been awhile since I've had my cholesterol and such checked. Overall, it was a good visit.
UPDATE ON SMOKING: This is day 4 without a cigarette. I do have to admit that I slipped slightly yesterday. I worked with the Sales/General Manager yesterday morning, and that went alright, but then one of the owners was in the rest of the day. He is fine to work with, but I was a little jittery in the afternoon, so I dug through my glove compartment and found an old Pall Mall I had stashed in there a few months ago. I smoked about 1/4 of it at 5 pm, and threw it down. It tasted TERRIBLE, and I wished I hadn't done it. So I'm not counting that as smoking. Otherwise I have been doing pretty good. The patch seems to be working, and I am starting to have a lot more energy. I've also found that taking some deep breaths now and then helps. It's still one day at a time though. I'm sure I will always have somewhat of an urge for a cigarette. Such is life. Today started out great, but then I got to work and... well, I'm hoping this will de-stress me a little.
The knot - which I'd already had Dr. Tim look at - is just what Tim said... it's a floating cyst. He/they said it may at some point dissipate, or it may stay. It doesn't hurt, but does seem a little more noticeable than when I first realized it was there in early July.
As for the visit... it went well. I always print out a sheet that lists: 1) why I'm there; 2) the medicines I'm currently taking; and 3) any items I think he may need to know.
My prescription for Sertraline (Zoloft) has run out, so he wrote me a new one for that. I had been taking 100 mg a day, but for about the last month or so I've been breaking them in half. So I've only been taking 50 mg/day (which is what I started on). He said he could write me a script for 50 mg, but as long as they weren't too difficult to break in half it would be cheaper to write me one for 100 mg and I could keep breaking them. That way I can save some money, or, if I decide I need to bump back up to 100 I can do that. So that's what we did.
I had recently started taking Lisinopril again for my blood pressure. It has started running a little high since I haven't been exercising, have gained weight, and started smoking. Today it was 134/88 (I was a little stressed because I was running late). He said that was fine, and that I could judge for myself when I needed it and when I didn't (he knows I keep a good eye on my health and regularly check my bp).
We talked about the smoking, and life in general. He said if I needed anymore help besides the patch to just let him know. He said Zoloft also helps with that. He also said that the biggest aide in quitting is simply the desire to quit. He was satisfied that I had the desire and in his usual manner gave me some encouragement.
My weight was 163 (fully clothed). I do have to admit that I purposely wore shorts and left my watch and phone in the car, just so it wouldn't add to it. This time last year I was about 143. I'd settle for being right in the middle of that, but 145-148 is a good weight for me (in my opinion). He was not worried about it, but I know how I feel and where I need to be to get off the meds again. I am going to start working on that - but the smoking is the top priority right now.
He scheduled me for another check-up in 3 months to see how I was doing, and said he may order some more blood work at that time - since it's been awhile since I've had my cholesterol and such checked. Overall, it was a good visit.
UPDATE ON SMOKING: This is day 4 without a cigarette. I do have to admit that I slipped slightly yesterday. I worked with the Sales/General Manager yesterday morning, and that went alright, but then one of the owners was in the rest of the day. He is fine to work with, but I was a little jittery in the afternoon, so I dug through my glove compartment and found an old Pall Mall I had stashed in there a few months ago. I smoked about 1/4 of it at 5 pm, and threw it down. It tasted TERRIBLE, and I wished I hadn't done it. So I'm not counting that as smoking. Otherwise I have been doing pretty good. The patch seems to be working, and I am starting to have a lot more energy. I've also found that taking some deep breaths now and then helps. It's still one day at a time though. I'm sure I will always have somewhat of an urge for a cigarette. Such is life. Today started out great, but then I got to work and... well, I'm hoping this will de-stress me a little.
Tuesday, September 16, 2014
Why i want to quit smoking
As previously stated, this is day 3 of my trek to stop smoking. I am using 'the patch,' and it comes with a guide called the HABITROL Take Control Support Program. One of the first things they suggest if you really want to quit is to make a list of the reasons why you want to quit. It should be short enough to be kept on a card in your pocket, or on your mirror, dashboard, or desk. So here is my first attempt as such a list:
STATUS: So, after two whole days without a cigarette... I already feel better physically and mentally. The cough has been better - even at night - and my breathing seems easier. For some reason my head just feels better too. I have yet to use the nicotine gum - though I did buy some regular (sugar free) gum last night. I guess you're not supposed to chew the nicorette for at least 15 minutes after eating or drinking anything. Um... that's exactly when I want a cigarette. So I plan to chew some regular gum after eating. As far as sleeping - I did wear the patch again last night. I still had weird dreams, but not as wild as the first night. And I rested well. Today will be another challenge, with the Sales Manager working in my office for a few hours, but overall it has went pretty well so far. Sure, I still have the urge for a smoke, but I don't feel like I HAVE TO have a cigarette. I think it was mostly a boredom thing for, so it will take some serious self-discipline to get over that. I do think it was good, though, that I started making my own cigarettes a couple months ago. I have been smoking pipe tobacco, so it doesn't have quite so many chemicals as regular cigarettes, and I also don't inhale near as much. We will see. Here goes day three...
- Family & friends - the people who care about me and don't want me to smoke.
- Freedom - I don't want to be controlled by or tied down to cigarettes (or any other nasty habit).
- Health benefits - Cancer, heart disease, emphysema, breathing in general, sense of taste & smell, and so I can begin running again.
- The cough - I hate coughing up gunk, and just that lingering cough altogether.
- To feel better - I want to have more energy, and a clearer, cleaner mind and body.
- Time - I want to start using my time more productively and on things I want to do.
STATUS: So, after two whole days without a cigarette... I already feel better physically and mentally. The cough has been better - even at night - and my breathing seems easier. For some reason my head just feels better too. I have yet to use the nicotine gum - though I did buy some regular (sugar free) gum last night. I guess you're not supposed to chew the nicorette for at least 15 minutes after eating or drinking anything. Um... that's exactly when I want a cigarette. So I plan to chew some regular gum after eating. As far as sleeping - I did wear the patch again last night. I still had weird dreams, but not as wild as the first night. And I rested well. Today will be another challenge, with the Sales Manager working in my office for a few hours, but overall it has went pretty well so far. Sure, I still have the urge for a smoke, but I don't feel like I HAVE TO have a cigarette. I think it was mostly a boredom thing for, so it will take some serious self-discipline to get over that. I do think it was good, though, that I started making my own cigarettes a couple months ago. I have been smoking pipe tobacco, so it doesn't have quite so many chemicals as regular cigarettes, and I also don't inhale near as much. We will see. Here goes day three...
Monday, September 15, 2014
Isaac's anniversary & my quit day (patch)
Very few things can compare to walking your daughter down the aisle and performing her wedding ceremony, but Isaac & Ricci's wedding weekend at Story, IN was one of the best times I've ever had in my life too. Yesterday was their first anniversary. It brought back so many good memories. And I can never get enough of this video put together by their friend Drew Beaty: https://www.youtube.com/watch?v=_vF3pEU3Tcw
Yesterday was also my "Quit Day." I started using the PATCH to help me try to quit smoking. I feel like the biggest idiot in the world for starting again after I had quit some 25 years ago. It was just another consequence of a tough year last year. Certainly not the end of my life or anything. I can still remember that first one a year ago August. I'd always had nightmares that I had one cigarette, and that was it - I was hooked again. And it happened.
So, I started on the Meijer brand 'Step 1 Nicotine Transdermal System Patch.' I am to wear one of these a day for 14 days, and then hopefully move to step 2. I also bought some 2mg nicotine gum. Nephew Dr. Tim said that some new studies have shown that gum, along with the patch, can have much better results than either alone. I will only use the gum if I have to though, because I don't want to OD on nicotine (seriously). I definitely recommend reading all the instructions before starting.
After the first day it seemed to go okay. Although Sunday's are usually an easy day to go without anyway. Today - going back to work - will be the real test. The only issue I had so far was with the dreaming. It says I can take it off at night if I have "vivid dreams." Man, did I ever. I had the wildest, full-color dreams I can ever remember. None of them were necessarily bad, but just crazy. I actually KNEW I was dreaming, and I don't remember ever noticing the colors so much. At one point, when I realized I was dreaming, I tried to determine what I would dream about. I don't recall now if it worked or not. But I think I will take the patch off to sleep from now on.
Otherwise, I am hoping this goes well. I feel pretty good about it. I need to make a list of all the reasons I want to quit. Perhaps I will post it tomorrow. I would still appreciate any prayers or good thoughts for those of you who are into such things. Thank you in advance.
Yesterday was also my "Quit Day." I started using the PATCH to help me try to quit smoking. I feel like the biggest idiot in the world for starting again after I had quit some 25 years ago. It was just another consequence of a tough year last year. Certainly not the end of my life or anything. I can still remember that first one a year ago August. I'd always had nightmares that I had one cigarette, and that was it - I was hooked again. And it happened.
After the first day it seemed to go okay. Although Sunday's are usually an easy day to go without anyway. Today - going back to work - will be the real test. The only issue I had so far was with the dreaming. It says I can take it off at night if I have "vivid dreams." Man, did I ever. I had the wildest, full-color dreams I can ever remember. None of them were necessarily bad, but just crazy. I actually KNEW I was dreaming, and I don't remember ever noticing the colors so much. At one point, when I realized I was dreaming, I tried to determine what I would dream about. I don't recall now if it worked or not. But I think I will take the patch off to sleep from now on.
Otherwise, I am hoping this goes well. I feel pretty good about it. I need to make a list of all the reasons I want to quit. Perhaps I will post it tomorrow. I would still appreciate any prayers or good thoughts for those of you who are into such things. Thank you in advance.
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