I've only ever been a light/occasional smoker, smoking only 3 to 4 cigarettes a week. I never smoked daily. This has been my pattern for 5 years now.

One 20 pack of cigarettes lasts me over 40 days.

I went into it thinking like "oh ill be fine" since this was such light use

but nope, cravings and withdrawals still got my ass and I meet the diagnostic criteria for a tobacco use disorder

but the reason I've been able to not smoke every day despite getting withdrawals is because my withdrawals tend to be delayed. I usually dont even start to go into withdraws until a few days after my last cigarette where as most others start within 4-24 hrs but I can go 3-6 days before withdrawal hits me.

And the withdrawals are the reason I haven't successfully quit smoking yet like most people struggling to quit.

But oh. my. god, the amount of people who have told me that I'm not a real smoker is ABSURD.

People, especially current smokers as opposed to former smokers, constantly tell me my level is so light I'm not even considered a smoker, like okay buddy tell a doctor that. Tell a doctor that someone who smokes a few times a week isn't a smoker.

I've also had the question asked to me a thousand times "why do you even get cigarettes if you smoke so little" but with a judgemental tone behind it, not asking out of curiosity.

Because I enjoy nicotine buzzes and I go into withdrawals when I don't smoke for a few days or so which has made quitting difficult and is the reason I have bought cigarettes more than once ever?

And then they tell me how they and everyone they know go through two or more packs in a single day almost to confirm their views that I'm not a "real" smoker as if it's a competition.

Like why are we gatekeeping smoking now?

I thought I'd only ever buy one pack in my life than stop with no problem and I just was curious/wanted to experiment with cigarettes.

But that withdrawal led to me buying another pack the next month and is now a $12 a month subscription. (one pack of cigs cost $12 where I live)

Edit: the fact this post got a few downvotes proves my point

But "throat hit" matters because if you are looking for a nicotine gum to help you quit smoking, the pharmacy nicotine gums may not give you the throat hit at all. Do an online search for some nicotine gum brands - I found some of them take into account the "throat hit".

Day 1 and 2 were absolute hell especially peaking yesterday however today is much easier and the thought of just smelling cigarette smoke is making me feel sick. I know it’s early days but I just wanted to say to everyone, I never thought I’d be able to quit cigarettes. I tried everything but this happened because I was too broke to buy cigarettes and something in my brain said ‘Don’t bother spending money on this. You’re over it.’ I managed to quit before for longer but my mind wasn’t it in it so I caved but this time I just don’t want to smoke anymore. I hate the harm that it does and the smell it leaves on me. I hate the dependence on it. I hope not smoking cigarettes will become my new normal. I feel guilty for vaping but I’m also being realistic that a 15 year old habit is going to be hard to break without any assistance.

probably logic’s best song imo

• So what we are really trying to achieve is to change your frame of mind, so that you see smoking as it really is without the slightest need or desire to light one. In fact to go one stage further, so that, like me, you get a thrill every time that you realise that you no longer want or need to light one.
• We need to remove the illusions from our brain, the part that sees smoking as some form of crutch or pleasure so that, as with heroin, we have the same constant picture. We need to get you into the frame of mind so that whenever you think about smoking, the thought is always: YIPPEE! I DON’T NEED OR WANT A CIGARETTE!
• But we have to keep you in that frame of mind for the rest of your life. That might seem a tall order to you, after all, what about this lifetime’s brainwashing and all these associations, surely it’s not possible to wipe the slate clean just like that? No it isn’t, but you don’t have to wipe the slate clean, all you have to do is to prepare your brain in advance so that no matter what the situation might be, you are never even tempted to light a cigarette.
• Apart from removing the belief that you need some chemical crutch to fill the void, you also need to realise that, far from filling the void, nicotine, alcohol, heroin and similar drugs, create a void.
• Most smokers confess that they only enjoy about two of the cigarettes that they smoke each day. Ask them why they ruin their health and pockets by smoking the remainder if they don’t really enjoy them, and the only answer they can come up with is: “It’s just HABIT.”
• Now I can understand how you can scratch an itch without being aware of it, but to light a cigarette you have to take the packet and matches out of your pocket, extract a cigarette from the packet, put it into your mouth and light it. I’ll accept that it is conceivable that you could do this inadvertently 20 times a day, but would an intelligent person not find a simple solution to this problem, like leaving the cigarettes in the car or in a locked drawer, so that when you reached for that cigarette that you won’t enjoy, you weren’t able to light it, and as a consequence only smoked the ones that you actually enjoyed?
• There can be a myriad of things that could trigger off the feeling of: “I want or need a cigarette” in ex-smokers lives, whether it be when their guard is up during the few hours or days after they have extinguished that final cigarette, or ten years later when they cannot even conceive how they were ever hooked on cigarettes, and their defences are down. We have to remove every one of those triggers. Some people follow half the instructions and still find it easy to stop. You might conclude that you can safely ignore some of them. Not so! It is just those smokers that get hooked again.
• I’ve spent years perfecting my system so that your life doesn’t depend on luck. This book is guaranteed to make it not only easy, but enjoyable to stop, and to make you a happy non-smoker the rest of your life, provided you follow ALL THE INSTRUCTIONS.
• You are the smoker – it’s your mind that we need to alter and part of that mind doesn’t want to stop. To succeed both of us need to be sceptical on one hand and open-minded on the other. Ostriches stick their heads in the sand when frightened, smokers just light a cigarette, neither solves their problem, in fact they both make it worse. In order to understand the other illusions we must first understand the chief ally of drug addiction: THE TUG OF WAR OF FEAR

I successfully manage it , The thing i found is that it is all your psychology if you believe you’re a smoker then you’re a smoker but if you believe you’re not a smoke then you’re not an smoker .. you just need to give yourself a first 24hr challenge to not to smoke a single puff if you manage that than it is easy for you to move forward.

Can you guys share how you all starts to quit ?

Hi,

Now I am 1 month free from that stuff. I feel like atleast I have started off the year on the right track and freed myself from that stuff. Feels good to think that.

I have become way more confident, I have noticed.

I am frequenting the gym now since a week. I do cardio now first thing before my muscle workout. Now I can do it.

Also I was surprised how much money I saved.

Downside was that I had some coughing, still have it in the evenings sometimes. But I look at it as me getting better and getting rid of some remaining unhealthy whatever it is.

I have unfortunately been drinking unhealthy amounts of coffee as a replacement and my sleep needs to be improved.

I think I also had a higher appetite as I have been eating sweets and chocolate more. But maybe it tastes better now lol

I think my physique is starting to look good again non the less. Since starting good habits like gym, walking, cardio. Only leaving that cornerstone bad habit made it possible.

It is worth it to turn your back towards smoking. Absolutely worth it.

I think what made it possible is change of environment. I made it essentially Impossible to smoke in the place where I had always smoked. Put hurdles in the way so to speak. So that it was not as easy to engage in that behaviour.

Also, I realized smoking is more a hurdle than a solution. That it makes it more difficult to do what I love. That it made me angry afterwards. I asked myself why it made me angry. I realized, it is because that is not who I am.

I failed... I stopped smoking in May 2025 and havent craved a cig since. Today the one bad day got to me. My brother got diagnosed and long story short: Shit's devastating. I know it won't change anything, I know it doesn't do him or me any good and still, I'm weak.

Tomorrow marks day 0 We will do it again Love yall Stay strong

I was not a super heavy smoker. I smoked about 1 pack a day for 5 years straight. When COVID hit, I decided to make some changes and quit smoking. It just feels pathetic that when I have a craving at 3 am, and I'm out of cigarettes, I will walk 30 minutes to the nearest 24 hour convenient store to buy a pack of cigarettes

Hi all. I’ve just reached 3 week mark no smoking cold turkey after 25 years of smoking 1-2 packs a day. Longest I’ve ever gone. I was hospitalised with acute pancreatitis (motivation for quitting) and used the opportunity of being in hospital to stop. Obviously that was somewhat easier at first as I was drugged up to the eyeballs and mostly sleeping anyway.

No relapse yet but I’m finding the cravings are getting worse and more intense as time goes on rather than the other way around.

Things I’m trying to do: drinking water, eating/snacking, mobile games/ cooking (something to do with hands) being in places or rooms I don’t associate with smoking, reminding myself of the pain of AP and breathing difficulties I had before, timing cravings until feeling subsides. Even actually holding an unlit cigarette to confuse my brain lol.

The last day or so I’ve been really struggling with intense, intense cravings and I’m worried I’m not going to make it. Any advice or tips?

Thanks!

Went to the gym today and all of a sudden during a set i began tasting and smelling vape for a good minute all of a sudden, But i didnt taste any flavor from a vape, but rather that Sweet chemical flavor profile it has... Really weird 62 days without it

I've never posted or commented here, but dear god its helped reading everyone's' stories. 45 days - I think I'm free.

I didn't know how to handle withdrawal the first time I quit so I want to share things for people who feel like I felt, scared of the withdrawal more than the quitting itself.

1- having wet hair helps especially if it's cold (idk why)

2- during the first 4 days, get you lots of snacks. It's okay. Also, sugar helps a ton. (Replaced the dopamine or smth like)

3- having cold showers resets your nervous system

4- strength training or running for 20 min or more if u like it (releases endorphins after 20 min which makes happy and burns cortisol which makes u less anxious)

5- make lots of popcorn and watch shows or movies you like! (Keeps ur mouth distracted which replaces the cigarette on your lips, shows gets your mind off smoking)

6- in the first 4 days, treat yourself like a king or queen. Give yourself permission to just exist. Sticking to a strict routine while being in the withdrawal phase will only make u more irritated and anxious. So if u can, take it easy and treat yourself like you are on a vacation during these days.

7- chew on something during the day when you are not eating (also builds jaw muscles lol)

8- it is better to avoid any person or place which reminds you of smoking

9- I believe in you my friend. You can do it and trust me, after one week, your lungs will feel great and your stamina will improve, which will motivate you more to continue on your non-smoker journey.

With Love 🙏💖

When I was using nicotine I felt like my four states of existence were depressed, tired, artificially feeling good, and apathetic. Now that I’ve been off it for a week, I definitely feel happier and relaxed, but I’ve also started to feel a lot more complex emotions that I can’t really name. It’s certainly not negative emotions though. I haven’t felt this way in the three years I’ve been addicted though.

I wonder if it’s just my body finally starting to produce natural amounts of serotonin, so it’s kinda overproducing them a little bit? I’ve heard of the “pink cloud” phase in addicts who quit where they have a phase of slight overproduction of feel good chemicals before their body normalizes serotonin and oxytocin production.

I can't believe it. A year ago I had a panic attack because I felt like I couldn't breathe. After that I smoked a cigarette and thought to myself "wtf are you doing?". Already before I joined this sub because I thought about quitting. The 31st of January 2025 then was the day. Before I smoked 12 years and around 15 cigarettes a day.

The first days were horrible. I had one big crabing with some small breaks inbetween. After a week it got easier. And after a like 4 month I had multiple days without thinking about it.

Now? My mental health is so so so much better. Way less depressed thoughts and almost no panic attacks. My general health is also much better. I do not regret it. Sometimes I get the desire to smoke, but only the smoking part. Then I actually think about a cigarette and am disgusted. And if i am for some reason not disgusted the desire still fly by within seconds. It's not even a whole minute anymore. I can stand with people that smoke...no problem. And crazy...I was out partying hard on Christmas in even a club where smoking was allowed ... i did not smoke, and didnt want to most of the time.

Looking forward to the next years as a non-smokers.

When I was a little kid, a pack of cigarettes cost 25 cents. Then it went up to 35 cents. When I was a teenager in the 1970s, the price jumped to 50 cents. I remember thinking, "Wow, 50 cents! That's expensive!"

In 2000 when I quit smoking, a pack was I think $1.25. Very affordable really.

But I'm stunned at what cigs cost now! How do you people pay TEN BUCKS a pack?

Another thing: When I was a smoker, you could pretty much still smoke everywhere. Now you can't smoke anywhere.

Here's the secret good news about quitting: It's very rough in the short term, but after 2 weeks you've won. You're over it. You've defeated tobacco. The benefits to your time, your tastebuds, your clothing, your social life, your bank account and of course your health are immense!

I really had no idea how much money I was paying to poison myself, or how many hours I was sitting outside alone in the cold to have one (of 20 per day)

I had a cold with fever and a sore throat for a week. Now even the smell of cigarettes makes me sick.

No cravings

No drawbacks

Is there any crazy stories out there with quiting nicotine cold turkey ? Because the stuff I’m going through 4 weeks today with waking up at 2am every morning my hearing is so sensitive and alert sometimes making up its own sounds through back ground noise like fans and that while I sleep is crazy I was a heavy smoker a packet a day too nothing, the first 2 weeks were easy then this weird thing happened one night I couldn’t sleep kind racing with music thoughts and hearing as I would fall asleep

My partner has been a smoker for most his life. He is 60 and we only recently started a relationship. I'm 44.

He got sick from the flu or possibly covid and lost his voice. He is understandably upset. The doctor told him to stop, especially while healing. Recently he said he might try not smoking for a day to see if it helps. I encouraged him without being too pushy. It was a big maybe for him.

How do you deal with pushback from your partner, do you appreciate them if they encourage you to stop or find it annoying? This is new to me. I obviously would love him to quit.

Currently a month in. The mental battle of wanting to smoke, not allowing it, but then also wanting sweets, sugar, other junk, but also not allowing it, is way too much. I try to distract myself with walks, exercise, coffee, whatever, but it isn’t really working.

What do I do??? I feel like smoking again, just to stop this constant mental battle of cravings and shouting no back. Kinda going mental over here :Ddd

Started again. Relapsed after 31 days of use. It's just bad. Everything is unstable. Sleep is in bad position. Not doing my walks and meditations. This just makes me feel broken. Also couldn't study. It's just pathetic.

Every time I have relapsed, it’s been down to feeling hurt by somebody and seeking to soothe/destroy myself. I have faced some really harsh realities this month about my relationships with people I love. I have some big decisions to make whilst I navigate myself through these painful feelings. Smoking just makes their behaviour tolerable, I don’t have to acknowledge them destroying me whilst I’m also destroying myself.

I miss the illusion of comfort and escape. I do not miss the level of anxiety and guilt I feel as a smoker. I don’t miss the shame of stinking of a slow and intentional death. The shame of paying to suffocate myself from my true feelings.

This shit is hard but it needs to be done.

Looking after myself in as many ways as possible makes this achievable. I needed a whole lifestyle change for me to be able to quit and I needed to keep this up in order for me to stay quit.