Welcome to Kickin' the Habit.
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My name is Raginee Edwards.
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And today we are going to
talk about withdraw symptoms,
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and how to deal with them.
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Now this trips a
lot of people up,
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because sometimes
we don't anticipate
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that the withdrawal
symptoms would be so severe.
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So we don't want to trip you up,
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some people don't have
withdrawal symptoms at all,
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but for many people they do,
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so I want you to be aware
of those withdrawal symptoms,
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think of ways that
you can overcome them
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or get through them,
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and be
successful on your journey
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to becoming a nonsmoker.
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Now, I want you
to be aware of these
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particular withdrawal symptoms,
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the first thing that
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a lot of smokers as
they quit experience
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or increased hand
tremors or just a shaking.
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And other thing is
insomnia trouble falling asleep
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or staying asleep
for a period of time.
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Some say that
they experience nausea,
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feeling sick to their
stomach or just wanted to vomit.
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Others talk about restlessness
or anxiety even seeing,
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hearing or feeling things
that are not really there,
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I know that can be scary,
but if you're aware of that,
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you won't think
you're going crazy,
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you know that's a
withdrawal symptom.
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Sweating or
even rapid heartbeat,
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so you want to be aware
of some of those things,
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but what I want
you to listen to now
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are the
experiences of real people,
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so the question that
we asked the participants
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is the day you quit,
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what were all the thoughts
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going on in your head
about becoming a nonsmoker.
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Let's listen to
what they had to say.
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The day I quit smoking
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I vividly
remember the first day,
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the first time that I smoked.
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I got on, I did
very well Friday,
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Sabbath, Sunday,
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and then Monday I got
on the bus to go to work,
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at that time you
could smoke in public,
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at that time cigarettes
didn't cost that much,
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and you could actually
ask people for a cigarette
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if you didn't have one.
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I got on the bus,
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and a person got on
the bus smoking my brand.
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The struggle was
to ask or not to,
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I prayed at that time,
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"God, give me the
courage, give me the strength,
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" to not ask for the cigarette,
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because you know, if
I do, I'll never stop.
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He gave me the
strength to get off the bus
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without asking for the cigarette
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and I was
cigarette free for 10 years.
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Well, the first
day I quit the thoughts
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that went through
my head, you know,
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it's about becoming a nonsmoker
were all wrapped up in that
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I had a job to do,
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and I was medic and
I took care of people,
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and I wanted to
continue doing that,
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so those were the thoughts
in my mind, I have to quit,
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because I have people
that I have to take care of.
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Now, the second time I quit,
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I really didn't
have any thoughts
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about anything
else just quitting.
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I want to quit, I
was tired of smoking,
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I was tired of
the whole lifestyle
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of having to
pick up the cigarette
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or even just
smell them, so I just...
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that's the
thoughts was just to quit.
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It wasn't about, you know,
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do I want to pick it
back up those, just quit.
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When I first realize that I
wasn't going to smoke that day,
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I felt almost as if
I was losing a friend,
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I really felt lonely,
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I didn't know what
to do with my time,
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I didn't even, you know,
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what to think about not smoking,
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it just felt really
foreign, it felt like my,
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like I was moving
to a different country
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or someone have
died closing your eye
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like I lost a leg, I
felt an extreme sense of loss.
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And I was at a loss,
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and I just kept having to
pray or refocus my thoughts,
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because it was really
hard, it did not seem natural.
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Those responses were so unique.
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You heard what Isaac said,
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he was thinking about others
the first time that he quit,
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and the thoughts
in his mind were,
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I want to help others and
save lives, he was a medic,
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so if he continued smoking
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and continued having
the chronic bronchitis,
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he couldn't help the
way that he wanted to,
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and it goes back
to as health educators
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we learn the
health belief model,
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and again they for a
person to change their behavior,
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they consider
very different things.
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There is cost and benefits
and if the cost of change
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that behavior is
more than the benefits,
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then they're
predicted to change,
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be less likely
to change basically.
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So for him the
benefit of helping others
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was much more than
the cause of changing
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that health
behavior, he decided to change.
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But on the other hand he
said that with the second time,
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he actually
almost had a distaste
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for the lifestyle
of being a smoker,
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he didn't like the
smell, he didn't like it at all,
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and so those were
the thoughts in his mind.
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He was probably just very
disgusted with the whole idea,
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and those were the
thoughts that encourage him
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to actually look
forward to becoming a nonsmoker.
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Now, when we look and
listen to Cathleen's response,
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you hear something
a little different,
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and we talked about this before,
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it's something that is
bit more typical with females.
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You heard her
say, "I felt lonely,
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I felt like I was
having an extreme sense of loss
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like I was losing a friend,
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" I mean those are
really serious terms,
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you would think that
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she was losing an actual person,
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but again this is something
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that we hear with
women time and time again
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that is really that serious.
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When you have a couple,
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sometimes we get
couples that want to come
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and they quit together,
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and you have, you
know, here is the husband,
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here is the wife and if
the husband is ready to quit
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he is like, yeah,
I just crumbled it up
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and I threw it in the
garbage and there it was.
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And the wife, you
know, she wants to quit,
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she's very motivated,
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she doesn't
want to do it anymore
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and she is having
a much harder time
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and it can be
kind of discouraging
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to see the
husband quit so easily.
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If you're a woman listening,
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please know that
it's very different
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as a women sometimes to
quit not that it's impossible,
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it's very possible.
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I know many women who have quit,
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but you have to realize
that it is a very serious thing
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to feel like you're losing
a friend to where we almost...
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I hate to say this,
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we have to bring women
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sometimes through
a, the grief cycle
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as if they were
actually losing a loved one.
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So know that if it's a
little bit harder for you,
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it's okay,
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the women on
this video have quit
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and they've done it successfully
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and many women have,
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but just know that
you might have to go
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through that grieving process,
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and if you're
aware that is something
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that you're gonna
have to go through,
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that is gonna be hard
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and it may not seem
as easy as some guys
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that just throw
it in the garbage
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when they're ready to quit.
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Be encourage
that you can do this.
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Now, the next question that
we asked our participants was,
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what withdrawal
symptoms did you have?
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Let's hear what they
had to say about that.
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I had no withdrawal
symptoms for 10 years
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until I encounter distress
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that I was not
willing to deal with,
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and I started smoking again,
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then the withdrawal
symptoms were headaches,
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withdrawal
symptom was nervousness,
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it was a pain that
cannot be described,
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only another smoker
can understand that pain.
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Thankfully on both occasions
the first time I smoked,
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then the second time I smoked,
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I really didn't have any
withdrawal symptoms at all.
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My withdrawal
symptoms were very intense,
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I had anger fits,
I was very irritable,
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I was
depressed, I had headaches,
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everything that could
go wrong basically did
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when I was trying to smoke.
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There is nothing
in my favor saying,
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"Oh, yeah, this is pleasant,
this is great, this is fun."
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I love that we get to hear
the responses of actual people,
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because as you can see here
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every person had a
different experience
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with their withdrawal
symptoms, not only that,
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but the same person had
two different experiences
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when it came to
withdrawal symptoms.
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You look at Brenda, she said,
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the first time
that she quit smoking,
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she had absolutely
no withdrawal symptoms.
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But the second time
was a different story.
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She said that she had headaches,
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nervousness, and
an indescribable pain.
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Now, that sounds weird,
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but I've heard many people say
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that they have this
indescribable feeling,
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emotion or not just something
that they feel in their mind,
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but even in their body,
they can't really describe.
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So just know that,
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that is
something that could happen
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and don't think
that are abnormal,
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it is a
withdrawal symptom to you.
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Now, you heard Isaac
no withdrawal symptoms,
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okay, but Cathleen, when
you listen to what she said,
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she said, "She had anger fits."
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I don't know what
that meant exactly,
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but anger fits
never sounds good,
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she had anger fits.
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She was very irritable,
depressed, she had headaches.
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She said nothing
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about the
experience encourage her
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to want to
continue on as a nonsmoker,
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not judging by her
withdrawal symptoms.
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Now, if you're a
family member of somebody
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who is desiring to
become a nonsmoker,
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try to give him a little break.
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I've heard
people whose, you know,
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may be they have spouse
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and they're going
through this experience
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and they're
having may be anger fits
00:11:02.72\00:11:05.23
or very, very
irritable, and they'll say
00:11:05.26\00:11:07.50
you need to just go
ahead and smoke a cigarette,
00:11:07.53\00:11:09.66
don't, don't
tell them that, okay.
00:11:09.70\00:11:12.23
Encourage them and know that,
00:11:12.27\00:11:14.04
that's something
normal and it will pass.
00:11:14.07\00:11:18.71
Now, the next question
we ask the participants is,
00:11:18.74\00:11:22.81
what did you do about
this these withdrawal symptoms?
00:11:22.84\00:11:25.55
Now we know they
have successfully quit
00:11:25.58\00:11:27.18
and they're now nonsmokers,
00:11:27.22\00:11:28.82
so again we want to
hear how they overcame them,
00:11:28.85\00:11:33.19
so that you can be
encouraged to overcome them too.
00:11:33.22\00:11:35.12
Just listen to those responses.
00:11:35.16\00:11:38.46
How to deal with
those withdrawal symptoms?
00:11:38.49\00:11:42.73
You really cannot deal
with it except to give into it,
00:11:42.76\00:11:49.27
otherwise you have to
chose to go through it
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and endure the pain
and it will disappear.
00:11:52.31\00:11:56.95
It took when I
finally broke free.
00:11:56.98\00:12:00.82
It took the average of five days
00:12:00.85\00:12:04.69
to really get over the craving
00:12:04.72\00:12:07.36
of having to
have that cigarette.
00:12:07.39\00:12:10.69
Well, the first time
that I quit as per plan
00:12:10.73\00:12:15.50
which I just
wanted to quit, so I quit.
00:12:15.53\00:12:17.60
It worked well.
00:12:17.63\00:12:18.97
The second time it
was a long drawn out thing
00:12:19.00\00:12:23.84
to slowly put cigarettes down.
00:12:23.87\00:12:26.04
I never smoked a lot of them,
00:12:26.07\00:12:27.84
but it just took a
long time some years
00:12:27.88\00:12:30.75
to finally not pick
another cigarette up.
00:12:30.78\00:12:34.85
And thankfully Lord blessed
00:12:34.88\00:12:38.75
that last time I was successful
00:12:38.79\00:12:42.02
that I haven't picked
any cigarettes up since
00:12:42.06\00:12:48.30
My withdrawal
symptoms were so intense,
00:12:48.33\00:12:52.07
that I realize that there
was nothing really physically
00:12:52.10\00:12:54.84
I can do besides,
00:12:54.87\00:12:56.20
popping aspirin
for the headaches.
00:12:56.24\00:12:58.11
So the best
alternative I had was to realize
00:12:58.14\00:13:02.74
that they're gonna be there,
00:13:02.78\00:13:04.11
and once you are okay with
that and have peace with that
00:13:04.15\00:13:07.42
and realize that
your decision is worth it,
00:13:07.45\00:13:09.85
it kind of numbs the
withdrawals overtime.
00:13:09.88\00:13:16.39
You heard those responses, wow.
00:13:16.42\00:13:19.69
Now, with this you understand
00:13:19.73\00:13:23.43
that it's may
not be easy for you,
00:13:23.47\00:13:26.13
for some people the
withdrawals are negligible,
00:13:26.17\00:13:29.60
but for others it's
very, it can be very extreme.
00:13:29.64\00:13:33.48
But I like what they
said, they basically said,
00:13:33.51\00:13:36.71
"Know that it's going to happen,
00:13:36.75\00:13:38.65
and know that it will be over."
00:13:38.68\00:13:40.18
Usually
withdrawal symptoms only last
00:13:40.22\00:13:42.38
for one to two weeks max.
00:13:42.42\00:13:44.82
So if you're aware
that this is going to happen
00:13:44.85\00:13:47.66
and you're aware
of that this will end,
00:13:47.69\00:13:50.23
it will not always be like this,
00:13:50.26\00:13:52.66
then you can have the power
00:13:52.69\00:13:55.10
that God can give
you like Brenda said
00:13:55.13\00:13:57.20
to actually go through
it, go through the pain.
00:13:57.23\00:14:00.90
I like what Cathleen said,
00:14:00.94\00:14:02.60
"Know that it's gonna be
there and be at peace with it."
00:14:02.64\00:14:06.21
So that you're not
overwhelmed with these things
00:14:06.24\00:14:09.84
that seem like
they're happening to you
00:14:09.88\00:14:11.41
and get that urge to quit.
00:14:11.45\00:14:12.78
She was within that first week,
00:14:12.81\00:14:14.55
that a person picks
back up the cigarette,
00:14:14.58\00:14:16.42
because they want
to feel normal again
00:14:16.45\00:14:20.72
under the
influence of the cigarette.
00:14:20.76\00:14:22.92
So if you're aware of
these withdrawal symptoms
00:14:22.96\00:14:25.26
or if there's
somebody that you know
00:14:25.29\00:14:26.63
that needs to hear
this, share it with them
00:14:26.66\00:14:28.86
because sometimes they'll
feel like, I can't do it,
00:14:28.90\00:14:30.80
I'm not strong enough.
00:14:30.83\00:14:32.33
Let them know
that it's very normal
00:14:32.37\00:14:34.77
and all they have to do is just
focus on letting the idea go
00:14:34.80\00:14:39.74
that it's gonna be
easy and go through the pain
00:14:39.77\00:14:43.11
and know that on the other side
the pain is no longer there.
00:14:43.14\00:14:47.48
Now, let's look
at the next question.
00:14:47.52\00:14:50.49
We asked our participants
how did your plan work out?
00:14:50.52\00:14:54.16
Did you have to make
adjustments along the way?
00:14:54.19\00:14:57.19
Let's see what they had to say.
00:14:57.23\00:15:00.00
My plan was to stop
smoking and it worked out
00:15:00.03\00:15:06.03
when I made the decision
to endure work the pain,
00:15:06.07\00:15:11.51
then it worked out perfectly.
00:15:11.54\00:15:13.17
After I endured work
the pain, there was my gain,
00:15:13.21\00:15:16.85
and I was able to just rejoice
that it was over once again.
00:15:16.88\00:15:22.58
And by the grace of God,
I've never gone back to it.
00:15:22.62\00:15:27.99
Some of the things that I did...
00:15:28.02\00:15:29.66
Well, really
there was only one thing
00:15:29.69\00:15:31.03
that I did to avoid smoking,
00:15:31.06\00:15:35.43
mainly was to
stay away from folk
00:15:35.46\00:15:40.84
that really smoke that much
00:15:40.87\00:15:42.84
even though it's
almost impossible,
00:15:42.87\00:15:44.31
most, a lot of the
people I know smoke,
00:15:44.34\00:15:46.71
but just to
severe those associations
00:15:46.74\00:15:51.11
that closeness of
were I'm in the situation.
00:15:51.15\00:15:53.95
In fact a lot of
folks I told them,
00:15:53.98\00:15:55.85
"Hey, look I
don't smoke anymore,
00:15:55.88\00:15:57.42
" so they would
tease me about it,
00:15:57.45\00:15:59.82
but they would honor that,
00:15:59.85\00:16:01.32
and but every once a
while they would tease me
00:16:01.36\00:16:04.39
and say here take
one and I look at them,
00:16:04.43\00:16:06.29
they say, no
man, I'm just kidding.
00:16:06.33\00:16:08.63
God is faithful and so when you
really put your trust in Him,
00:16:08.66\00:16:12.43
He's not gonna let you down,
00:16:12.47\00:16:14.84
so whatever plan
that you may have
00:16:14.87\00:16:17.21
even if that doesn't work,
00:16:17.24\00:16:19.07
if you just put
your trust in God,
00:16:19.11\00:16:21.48
anything is possible and
He will make it possible.
00:16:21.51\00:16:26.55
Okay, you heard those responses.
00:16:26.58\00:16:29.05
They... I like
how Brenda said that,
00:16:29.08\00:16:32.25
"Once you make the choice
00:16:32.29\00:16:33.89
to just get through
the withdrawal symptoms
00:16:33.92\00:16:36.76
then that's what
really did it for her,
00:16:36.79\00:16:38.49
to know that it
was gonna be difficult
00:16:38.53\00:16:40.33
and that she just need
to kind of grin and bear it
00:16:40.36\00:16:42.56
and use all those
resources and tools
00:16:42.60\00:16:44.70
and skills that she had
00:16:44.73\00:16:46.23
and know that it
was going to be over.
00:16:46.27\00:16:48.17
And we looked at Isaac,
00:16:48.20\00:16:50.07
he had to severe some of
those connections that he had,
00:16:50.11\00:16:53.27
he had his friends
around him that might smoke
00:16:53.31\00:16:55.31
and that was a
big trigger for him.
00:16:55.34\00:16:57.35
So how he dealt with that plan
was to just kind of make sure
00:16:57.38\00:17:02.08
he wasn't in that environment.
00:17:02.12\00:17:04.05
Now, it was funny
because he said he had friends
00:17:04.09\00:17:06.76
that would jokingly
you know, offer him a smoke
00:17:06.79\00:17:09.49
but they would be
like no, man no, you know,
00:17:09.52\00:17:11.23
I know that
you're trying to quit,
00:17:11.26\00:17:12.59
so again they may
play around with you,
00:17:12.63\00:17:15.70
but a lot of
times even those of you,
00:17:15.73\00:17:19.23
if you have
friends that still smoke,
00:17:19.27\00:17:21.60
they often
times are really happy
00:17:21.64\00:17:23.41
and they want to quit themselves
00:17:23.44\00:17:25.01
and they want to
encourage you to quit to,
00:17:25.04\00:17:26.94
so just make sure
that you let them know,
00:17:26.98\00:17:30.35
and that you, if you
have to severe those times
00:17:30.38\00:17:34.22
that you spend together
until you're little bit stronger
00:17:34.25\00:17:36.62
or a lot stronger really.
00:17:36.65\00:17:38.69
But they can be
very encouraging,
00:17:38.72\00:17:40.36
so don't stay back
from or keep yourself back
00:17:40.39\00:17:43.59
from telling them
what you are wanting to do.
00:17:43.63\00:17:45.96
Again you might encourage them,
00:17:45.99\00:17:47.33
they want to
quit along with you.
00:17:47.36\00:17:48.93
Now, Cathleen, you can tell,
00:17:48.96\00:17:51.87
this was a very
serious thing for her.
00:17:51.90\00:17:54.40
It wasn't something
that she did flippantly.
00:17:54.44\00:17:57.01
She said she
committed this to God.
00:17:57.04\00:17:58.67
There were no plans of,
00:17:58.71\00:18:00.68
know nothing that
she could really do,
00:18:00.71\00:18:03.11
but just follow
from step to step
00:18:03.14\00:18:07.35
what God wanted her to do.
00:18:07.38\00:18:09.15
So that's what worked for her
00:18:09.18\00:18:10.92
and again that
can work for you too.
00:18:10.95\00:18:13.46
Now, let's look at
this last question.
00:18:13.49\00:18:16.36
The last question was,
00:18:16.39\00:18:17.73
what are specific things
that you did to avoid smoking?
00:18:17.76\00:18:21.93
We want to hear specifics here,
00:18:21.96\00:18:23.93
so listen up to hear
what their specifics were
00:18:23.97\00:18:26.40
so they could be a nonsmoker.
00:18:26.43\00:18:30.21
I had to do specific
things to avoid smoking.
00:18:30.24\00:18:34.51
I had to not be around smokers.
00:18:34.54\00:18:37.25
I had to make a decision
00:18:37.28\00:18:39.88
when I got up in the
morning that no, no cigarette.
00:18:39.91\00:18:43.89
I had to drink water,
I had to take showers,
00:18:43.92\00:18:48.16
I had to just make the decision
00:18:48.19\00:18:51.46
that this is not
what I'm going to do.
00:18:51.49\00:18:54.50
Best way to not smoke is
to not think about smoking.
00:18:54.53\00:18:58.13
To not let your mind go there,
00:18:58.17\00:19:00.07
the minute that
thought comes into your head
00:19:00.10\00:19:02.34
or you get that image of
what you would like to be
00:19:02.37\00:19:06.07
doing smoking a cigarette,
00:19:06.11\00:19:08.14
you have to just banish
that individual thought,
00:19:08.18\00:19:10.68
one thought at a time
00:19:10.71\00:19:12.05
instead of trying to
control your whole day
00:19:12.08\00:19:14.75
or control the next hour,
00:19:14.78\00:19:16.69
just focus on one
thought at a time.
00:19:16.72\00:19:18.49
Brenda was very specific.
00:19:20.92\00:19:22.96
She talked about
not being around smokers
00:19:22.99\00:19:25.43
which was a big trigger for her,
00:19:25.46\00:19:27.06
but she also
mentioned taking showers
00:19:27.10\00:19:29.20
and drinking water,
and those are actually
00:19:29.23\00:19:32.10
two techniques that people use
00:19:32.13\00:19:35.00
to help take away
that urge to kind of,
00:19:35.04\00:19:39.51
well, we'll talk
about this in a few seconds,
00:19:39.54\00:19:41.28
but that's one of the ways
of dealing with withdrawal,
00:19:41.31\00:19:43.11
drinking lots of water.
00:19:43.14\00:19:44.65
But those were two methods
that she specifically used,
00:19:44.68\00:19:48.12
so again take notes from that.
00:19:48.15\00:19:50.69
Cathleen, she talked about
00:19:50.72\00:19:52.85
not even thinking about smoking,
00:19:52.89\00:19:55.52
banishing the
individual thoughts
00:19:55.56\00:19:57.89
and focusing on just
one thought to the next.
00:19:57.93\00:20:01.36
She really couldn't fathom
00:20:01.40\00:20:03.16
trying to think about
the whole day and say, okay,
00:20:03.20\00:20:08.50
I'm gonna stop smoking
the whole day at least,
00:20:08.54\00:20:10.41
stop smoking for
the rest of me life.
00:20:10.44\00:20:12.41
She really focused on
one thought to the next,
00:20:12.44\00:20:15.68
and when that
thought came into her mind
00:20:15.71\00:20:17.45
where she
thought about cigarettes,
00:20:17.48\00:20:20.85
anything about
cigarette she said,
00:20:20.88\00:20:22.22
she had to banish the thought.
00:20:22.25\00:20:24.29
I mean think about that.
00:20:24.32\00:20:25.65
If you're trying really
hard not to eat something
00:20:25.69\00:20:29.42
that just looks really good,
I always use chocolate cake,
00:20:29.46\00:20:32.43
because it just seems
like it calls your name.
00:20:32.46\00:20:33.93
If you see that
chocolate cake there
00:20:33.96\00:20:35.90
and you're wanting not
to eat the chocolate cake.
00:20:35.93\00:20:38.73
If you go
around all day thinking
00:20:38.77\00:20:40.27
I'm not gonna eat
the chocolate cake.
00:20:40.30\00:20:41.74
I'm not gonna eat
the chocolate cake.
00:20:41.77\00:20:43.37
What are you
thinking about all day?
00:20:43.41\00:20:45.24
Not eating the chocolate cake,
00:20:45.27\00:20:46.61
but you're still thinking
about the chocolate cake.
00:20:46.64\00:20:49.18
So what she's saying is,
00:20:49.21\00:20:51.61
I don't even want to
think about it at all.
00:20:51.65\00:20:55.22
So take that as a tip.
00:20:55.25\00:20:57.35
You don't want to be so focused
on not smoking cigarettes
00:20:57.39\00:21:02.32
that all you're doing is
thinking about cigarettes.
00:21:02.36\00:21:04.86
Earlier in the program we talked
00:21:04.89\00:21:06.29
about thinking about just
something totally different.
00:21:06.33\00:21:09.36
Remember the urge only
lasts for a few a minutes.
00:21:09.40\00:21:13.17
And if you can just
think about something different
00:21:13.20\00:21:15.24
for a few
minutes, the urge can pass.
00:21:15.27\00:21:19.07
Now, we're gonna
talk about the four Ds.
00:21:19.11\00:21:24.08
The four Ds are
some coping mechanisms
00:21:24.11\00:21:27.55
that you can use to help deal
with the withdrawal symptoms
00:21:27.58\00:21:32.29
at that moment.
00:21:32.32\00:21:34.79
The first one, do not
act on the urge to smoke,
00:21:34.82\00:21:38.96
it will pass in a few
minutes, do not give in.
00:21:38.99\00:21:42.56
This is incredible. Why?
00:21:42.60\00:21:44.50
Because sometimes we feel
like the urge will last forever,
00:21:44.53\00:21:49.10
but it really won't.
00:21:49.14\00:21:51.04
This is scientific.
00:21:51.07\00:21:52.47
The urge will come
00:21:52.51\00:21:53.84
and if you can just
think about something else,
00:21:53.88\00:21:55.68
do anything whatever it is,
00:21:55.71\00:21:57.91
you can just
allow that urge to pass
00:21:57.95\00:22:01.42
and go on to
continuing being a nonsmoker
00:22:01.45\00:22:05.05
until the next
time the urge comes.
00:22:05.09\00:22:06.92
And the urges become
more and more spread out
00:22:06.96\00:22:09.99
until they finally disappear.
00:22:10.03\00:22:12.96
The second D, deep breathing.
00:22:12.99\00:22:17.43
Take deep breath.
00:22:17.47\00:22:19.07
Breathe in slowly and
deeply, then breathe out slowly.
00:22:19.10\00:22:24.31
Keep breathing until you relax
00:22:24.34\00:22:26.47
and forget about
the urge to smoke.
00:22:26.51\00:22:28.08
Now this is really interesting,
because when we sit in class,
00:22:28.11\00:22:32.25
I asked them to pretend
like they're taking in a drag
00:22:32.28\00:22:35.72
as they would say,
00:22:35.75\00:22:37.09
taking in that first
inhale from the cigarette,
00:22:37.12\00:22:40.12
and so I have them put a fake
00:22:40.16\00:22:41.82
or something whether
it's a pen or pencil or straw,
00:22:41.86\00:22:44.66
and they pretend like they're
taking an inhale and they go.
00:22:44.69\00:22:48.23
And you know what they do?
00:22:52.63\00:22:54.30
They're taking a deep
breath, and I asked them,
00:22:54.34\00:22:57.47
at what other
point throughout the day
00:22:57.51\00:22:59.04
do you take that
deep of a breath.
00:22:59.07\00:23:01.51
They think to
themselves, I really don't.
00:23:01.54\00:23:04.41
Lot of times we're
sitting down in chairs,
00:23:04.45\00:23:06.51
we're sitting in cars
00:23:06.55\00:23:07.88
and we really
are out of the habit
00:23:07.92\00:23:09.48
of taking deep breaths.
00:23:09.52\00:23:12.29
And a deep breath can
actually be very soothing
00:23:12.32\00:23:14.99
for the nerves, can
boost our endorphins,
00:23:15.02\00:23:17.56
it actually feels very
good to take in a deep breath,
00:23:17.59\00:23:20.43
and sometimes just
taking that cigarette
00:23:20.46\00:23:23.43
and taking that deep breath,
00:23:23.47\00:23:25.13
part of it is kind of relaxing,
00:23:25.17\00:23:27.30
but when we
practice it in class,
00:23:27.34\00:23:29.47
we show people that
part of the relaxation
00:23:29.50\00:23:32.14
can even come from just
taking in the deep breathe
00:23:32.17\00:23:35.41
that we don't normally do
except for when we're smoking.
00:23:35.44\00:23:38.18
Isn't that interesting?
00:23:38.21\00:23:39.55
So try just taking deep breaths,
00:23:39.58\00:23:41.88
nice and slowly and
deep until the urge passes.
00:23:41.92\00:23:45.89
Okay, another D, drink water.
00:23:45.92\00:23:49.32
Drink the water slowly
00:23:49.36\00:23:51.49
and hold it in your
mouth a little while.
00:23:51.53\00:23:55.16
If you don't like plain water,
00:23:55.20\00:23:56.67
try cutting up
slices of lemon or orange
00:23:56.70\00:23:58.77
and just squeezing in
there, you get the vitamin C
00:23:58.80\00:24:01.30
that helps deal with stress
00:24:01.34\00:24:03.84
and you'll also
drink that water.
00:24:03.87\00:24:06.81
Water actually that it dilutes
the chemicals in your body,
00:24:06.84\00:24:11.81
the nicotine and it actually
brings down the urge to smoke,
00:24:11.85\00:24:17.19
so don't neglect
that, drink lots of water.
00:24:17.22\00:24:23.39
Distract yourself.
Take your mind off smoking.
00:24:23.43\00:24:26.66
I can't emphasize this enough.
00:24:26.70\00:24:29.10
Think about something else
00:24:29.13\00:24:30.50
just like Cathleen said or
focus on what you're doing,
00:24:30.53\00:24:33.37
whatever you're doing
just focus hard on that.
00:24:33.40\00:24:35.94
Get up, move around,
00:24:35.97\00:24:37.61
do anything that
will take your mind off
00:24:37.64\00:24:40.24
the thoughts of smoking.
00:24:40.28\00:24:42.21
Again the urge only lasts
00:24:42.24\00:24:44.75
for a few a minutes at the most,
00:24:44.78\00:24:47.35
so if you can just get
through those few minutes
00:24:47.38\00:24:50.15
know that you're one more step
closer to becoming a nonsmoker.
00:24:50.19\00:24:56.99
Now, even with the four Ds,
00:24:57.03\00:25:01.00
you heard the responses
00:25:01.03\00:25:02.90
that they didn't necessarily
use all of these four Ds.
00:25:02.93\00:25:06.10
There's so many
ways of going about this.
00:25:06.13\00:25:09.04
But you hear time and time
again that they talk about God,
00:25:09.07\00:25:13.51
you know, Cathleen
and Brenda especially
00:25:13.54\00:25:15.24
they talked
about God being the one
00:25:15.28\00:25:16.78
that helped them
through this situation,
00:25:16.81\00:25:19.71
that gave them the strength
00:25:19.75\00:25:21.08
to go from being a
smoker to a nonsmoker.
00:25:21.12\00:25:24.35
And a lot of times, you know,
people will ask the question,
00:25:24.39\00:25:27.22
does Jesus really understand
00:25:27.26\00:25:29.06
what it's like to be addicted
to have to deal with craving
00:25:29.09\00:25:33.80
that is so intense.
00:25:33.83\00:25:36.46
I think of Matthew 4,
00:25:36.50\00:25:39.40
and where He is
drawn into the wilderness
00:25:39.43\00:25:43.84
and He fasted for
40 days and 40 nights.
00:25:43.87\00:25:46.57
Let me ask you.
00:25:46.61\00:25:47.94
Have you ever gone a
whole day without food?
00:25:47.98\00:25:50.11
Have you ever gone
one meal without food?
00:25:50.15\00:25:51.48
Can you imagine
going 40 days without food?
00:25:51.51\00:25:56.85
Can you imagine the
craving that He might have felt?
00:25:56.89\00:26:01.32
The craving for
something that wasn't even bad,
00:26:01.36\00:26:04.13
it was actually
something that everybody needs,
00:26:04.16\00:26:07.50
what we all need to survive,
so He had an intense craving.
00:26:07.53\00:26:12.30
It says when He came out
of His wilderness experience,
00:26:12.33\00:26:15.40
He was hungry,
00:26:15.44\00:26:17.14
so does Jesus understand
00:26:17.17\00:26:19.01
how you feel when
you're craving for something?
00:26:19.04\00:26:22.38
Of course He does, He
understands and He overcame.
00:26:22.41\00:26:26.21
I want to
actually go to Matthew 4.
00:26:26.25\00:26:29.22
It says here that,
when Satan came to Him,
00:26:29.25\00:26:34.52
He said, "If
you're the Son of God,
00:26:34.56\00:26:38.49
then why don't you just make
these stones turned to bread."
00:26:38.53\00:26:44.27
Jesus could have done that,
He could have done that easily,
00:26:44.30\00:26:47.24
but Jesus made it a
point to not do miracles
00:26:47.27\00:26:51.31
to benefit Himself
but to benefit others.
00:26:51.34\00:26:53.78
And He didn't want to do
00:26:53.81\00:26:55.14
anything outside
the will of His Father.
00:26:55.18\00:26:56.51
What did Jesus say in response?
00:26:56.54\00:26:58.28
He said, "It is written,
00:26:58.31\00:26:59.91
man shall not
live by bread alone,
00:26:59.95\00:27:02.15
but by every word that precedes
out of the mouth of God."
00:27:02.18\00:27:05.82
It was Jesus' purpose.
00:27:05.85\00:27:08.02
Now listen to this.
00:27:08.06\00:27:09.86
Not to satisfy that craving
outside of the will of God.
00:27:09.89\00:27:16.26
Now I want to be
delicate about this.
00:27:16.30\00:27:19.00
If we are smoker,
00:27:19.03\00:27:20.84
we're trying to
satisfy a craving
00:27:20.87\00:27:24.27
outside of the will of God,
00:27:24.31\00:27:27.54
and there is
encouragement there,
00:27:27.58\00:27:30.55
because Jesus understands
00:27:30.58\00:27:32.58
what it feels like
to crave to be hungry
00:27:32.61\00:27:35.05
after 40 days of
not having anything.
00:27:35.08\00:27:40.82
But He still decided
00:27:40.86\00:27:42.86
not to satisfy that craving
outside of the will of God.
00:27:42.89\00:27:47.00
And God gave Him
the strength to do that.
00:27:47.03\00:27:50.97
You too can start to explore
00:27:51.00\00:27:53.27
how you can satisfy that craving
00:27:53.30\00:27:55.74
inside the will of God.
00:27:55.77\00:27:57.21