One week smoke free

It's been one week since my last cigarette, and I've decided to quit using the "cold turkey" method, which means quitting all at once. I'm very all or nothing person, so i know this is the only way i have a real chance of succeeding.

interestingly, research supports this approach. A study by Lindson Hawley et al. In England compared gradual cessation to quitting abruptly. The results were clear, at four weeks, 39% of participants in the gradual cessation group had quit, compared to 49% in the abrupt cessation group. The difference become even more meaningful over time- at six months, 22% of the gradual cessation group remained smoke- free, compared to 27% of the abrupt group. Knowing this reinforces me confidence in sticking with the cold turkey method.

Quitting hasn't been easy, especially with everything else happening in my life. I’m currently in my first semester at school, and the stress of adjusting to this new chapter of my life has made quitting even more challenging. On top of that, I work as a server in a bar a high stress environment where cigarettes often feel like a reward or a break from the chaos.

One thing I’ve noticed over this past week is how many habits I’ve unknowingly tied to smoking. For instance, every morning with my coffee, I feel incomplete without a cigarette in hand. It’s like a ritual I’ve conditioned myself to expect. At work, after a busy rush, I used to reward myself with a cigarette alongside my coworkers. Breaking these patterns feels unnatural, almost like I’m missing a piece of myself.

At the same time, it’s a strange mix of emotions. Some moments, it feels harder than I ever imagined, like the cravings will never pass. Other times, I feel incredibly motivated and proud like I’ve got this, and it’s easier than I thought it would be.

This week has shown me how deeply ingrained this habit is, but it’s also proven to me that I’m capable of change. I’m learning to replace cigarettes with healthier coping mechanisms, and I’m holding onto the moments of strength to push through the difficult ones.