Reply #85: Yes, I've successfully quit. Cravings diminish... but may never end. [View All]

[politicat]

1) You have to understand the neurochemistry that's going on in your brain: for years you put a dopamine mimic (nicotine) in your system. Dopamine makes you feel really good. (Dopamine is the runner's high endorphin, it's the component in opiates that leads to addiction, and is released when you're in pain or in orgasm.) We like having a lot of dopamine in our systems for obvious reasons.

2) Because you've had this artificial dopamine, you're used to artificially inflated levels of dopamine in your blood and brain. When you don't have the nicotine anymore, you're going to feel snappy, down and possibly physically achy and tired.

3) Replace this dopamine. You have several options, and as a psychologist, I recommend a combination of all of them. The first one is chemical replacement. Welbutrin at 150 mg/day or Zyban at same works well for most people who are not depressed. (If you're also depressed, you need a higher dosage. Consult your physician.) The standard Zyban scrip is 150 mg/day, extended release. If your insurance won't cover Zyban (because preventative medicine is not cost effective! *sigh*) see if your doc will cover you for a Welbutrin scrip. Second, get the stroller out and take your child for a walk or jog a couple times a day. Get the physical high rolling. Third, make time for sex or masturbation. Again, try for twice a day. Fourth, watch your diet and try not to spike your sweets or carbs since an uneven insulin level can cause dopamine drops.

4) Every time you want a cigarette, do something else. Period. Take your daughter for a walk, chew on carrots or celery (for the oral fixation) knit (this is what Molly Ivins did, though she picked a really bad time - the Impeachment hearings - and ended up with Carpal-Tunnel out of it!!), masturbate, fold toilet paper origami - something. Don't fixate on the desire. Make sure whatever you choose to do is physically and mentally engrossing.

5) Avoid bad habit spots. If you smoked outside, don't go there. If you want to be on the porch, rearrange the furniture. Get rid of the ash trays. Don't go to bars or restaurants that allow smoking.

6) Call yourself a non-smoker. Not an ex-smoker, not a former smoker, a non-smoker.

7) as much as this may hurt, don't hang out with your smoking friends. it's too easy to bum from them. You can do the phone and email thing, but while you're quitting, you can't be around them. However, once you're stable - usually 2 weeks or so, you can hang with them, though you mightn't want to. (Your nose will get sharp.) Don't harangue them to quit, but realize they may not like you for quitting or may feel you are judging them.... just be aware of that. Smoker-friends will rarely be supportive of your new non-smoking status.

8) Remind your significant others that you are reshaping your brain chemistry and doing so is difficult. (I do not use the word "addiction" to indicate disease. If it is, it's the only self-selected disease out there.) Remind them that you need encouragement and praise for kicking one of the most mind-altering chemicals there are.

9) Set goals. If you make a week, you can spend half the money you would have spent on cigarettes on something for yourself (I bought a garnet necklace from a local artisan) and put the other half in the bank. Do the same thing at the month, quarter, half year and year marks.

10) Be proud of yourself. You're making the best decision you can for yourself and your family.

Now, the bad news. The cravings don't diminish easily. They will get rarer over time, but even years later, the scent of a fresh cigarette ( a clove will do this to me, or a menthol) will key your memory and dopamine receptors and the craving will come up strongly. Just ride it out - it's rarely more than a 5 minute passing fancy. Remember, the first 3 days are the worst, when your dopamine levels are low and you still have nicotine in smaller and smaller amounts in your blood. After 3 days, you'll start to feel better. You can hurry that along with hibiscus tea or Jamaica (a mexican agua fresca made with hibiscus flowers) for the diuretic to "wash" your system. Nicotine is water soluable, not fat soluable, so it metabolizes out easily. However, hurry is relative - you may be looking at 48 hours instead of 72... or it may be useless for you. (But then again, getting a drink of hibiscus tea when you're craving may not be a bad substitute, and hibiscus tea is a NICE tea.)

Hope this helps, and I'll be glad to be your cheering section!!

Pcat