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No more smoking

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Things to do instead of smoke/reasons to quit
TOPIC:   The 5 D's and H.A.L.T. 


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PASSIONATETIGER
PASSIONATETIGER's Photo SparkPoints: (70,188)
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2/21/14 12:33 P

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Hi Denise,
Sorry it took me so long to get back to you here.

It is true that having your boyfriend's addiction in your face stinks both ways!

But you CAN shore up your support system.

Send the subject line: Shore Up Support System to my Mailbox.

I'll be happy to tell you how. emoticon Dale the P Tiger

Dale

With grace and self esteem, honor the Passionate Tiger in You. Refresh your personal high regard (daily) in order to live happy, joyous and free.

Maryland


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DENISE14971
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2/15/14 6:55 P

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That"s good advice I decided tyo quit smoking again and I wrote goals to help me a long the way but It's a little hard when you don't have any support at home. The boyfre\iends smokes and he's not going to stop and .............................



PASSIONATETIGER
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9/16/13 9:35 A

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Ziggy as teacher
FROM dale kane TO You


The present is what slips by us while we're pondering the past and worrying about the future.
- Ziggy, cartoon foible


How do you keep everything in perspective?

Is there anything that Ziggy doesn't know? In the cartooning universe, he's often placed in hopeless situations, pitted against a world that doesn't make sense. He's an agreeable punch line for the quirks of human nature. Yet he's able to brush off his mishaps and focus on the opportunities that today brings. He can also look to the future with hope, knowing full well that more struggles may lie ahead. Most of all, he can look at himself and have a good chuckle.

Do you make yourself anxious about things that might happen or stew over mistakes you've made? Don't let a preoccupation with tomorrow or yesterday rob your ability to face that crazy world with a smile. For Ziggy, today is today. It's not a good day; it's not a bad day. It's a day. And he knows that it's important to give that day the value it deserves.

Dale

With grace and self esteem, honor the Passionate Tiger in You. Refresh your personal high regard (daily) in order to live happy, joyous and free.

Maryland


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LOUTOKALAU
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7/10/13 4:54 P

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Thank you for the acronyms. I just decided to quit smoking again (this is my second time trying and I haven't smoked in 12 hours).
Its good to have something to distract myself with when the cravings hit. 5 minutes can seem like an eternity!


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LANNIEMANUEL
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5/26/13 9:23 A

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very helpful

If you can, help others; if you can not do that, at least do not harm them. ~ his Holiness the 14th Dalai Lama.



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HIKINGFIT
HIKINGFIT's Photo Posts: 619
8/5/12 10:51 P

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The HALT one is so true for me, but I had to add to it so I changed HALT to HALTED:

hungry (not so much the case for me, I tended toward the after-meal cig, though)
angry (definitley a trigger)
lonely (big trigger, and what other "friend" have I had for so long??)
tired (sometimes ya know that cig would "keep me awake" to drive all night. whatever blah blah blah)
excited (yes I have found I liked to 'celebrate' the ups of life with a cigarette)
depressed (and the downs...)

damn quite an all-purpose tool we had been lighting up every day like a little swiss army knife...

Gotta be ever-vigilant sometimes!

Reg
Austin TX / Central Time Zone

"Things may come to those who wait, but only those things left by those who hustle." ~Abraham Lincoln


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ANGRITTER
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7/27/12 1:10 A

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I've been smoke free since 4/20 and am darn proud of it! If I could just keep my roomy from smoking, we'd be set. However, she is no longer allowed to "commit suicide" - our new term for smoking - in the house, so at least I don't have to smell it!

Angela, Sparking since 6/18/2012
Jacksonville, FL
*Keep moving forward! Ask for Peace, Believe in Love, & Give Understanding!

Living with RAD Team Co-leader www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=959


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TIFFANYO2002
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1/14/12 12:19 P

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I stopped smoking and recently started back. I love this forum. I hope it helps me to stay stopped this time.


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LABELLERITA
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12/26/11 2:12 A

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I am copying this and keeping it nearby. Thanks.

I maintain a healthy lifestyle. I make one change at a time and that change becomes a habit.


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EVLOBOS310
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8/6/11 11:44 A

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Just what I need to help me quit - thanks!

To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear. ~Buddha


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CARBAYONA
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7/21/10 8:31 P

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Perfect! Just what I was looking for today!


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FITKAYTI
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6/14/10 2:17 A

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I think this will really help me. emoticon

“Be who you are and say what you feel because those who mind don't matter and those who matter don't mind.” –Dr. Seuss (Theodor Seuss Geisel)

"Losing Weight means you'll look good in clothes. Exercising means you'll look good naked."


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SBATES63
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4/14/10 12:14 P

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copied from first topic in this thread)


DELAY until the urge passes — usually within 3-5 minutes

DISTRACT yourself

DRINK water

DEEP Breaths — Close your eyes and take 10 slow, deep breaths

DISCUSS your feelings with someone close to you



H.A.L.T.
Hungry, Angry, Lonely, Tired (these lower your resistance to cravings)


Persevere. Even if you fall on your face, you have moved forward.

PROGRESS, NOT PERFECTION.


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REGMAGLYPTS
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4/14/10 12:27 A

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what are the 5 Ds and Halt?


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SBATES63
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3/31/10 3:01 P

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Printed the 5 D's and read them often (can only remember about 3 without reading) The one that is really working for me is Drink. When I feel a pang, I have drink of water. For whatever reason, it's working a charm.

Persevere. Even if you fall on your face, you have moved forward.

PROGRESS, NOT PERFECTION.


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PLLOYD1
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3/3/10 10:42 P

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My husband and I have quit smoking at least 4 time in the last 2 years. Everytime we have started back up. We both smoke about 1-2 packs a day. So this time we are committed to baby steps. First step: Smoking outside its been a week and a half. So far so good. This has cut our smoking down to about a pack. Our next step will be No smoking in the vehicles. That will help me, I have a 45 min commute to work.
I have copied the 5 D's and have posted one in my computer room one in my living room and one in my van at work. We both want so much to succeed this time. I keep thinking the cost is horrible.


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WANDAR945
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3/3/10 9:17 P

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I've never heard of the 5 d's before. What a great concept! I whittled it down to 3 smokes a day during the week but still have trouble on weekends. Doesn't help that hubby smokes too. I'm gonna print out the 5 d's and post them everywhere! I so sick os smoking. I hate the taste and the smell and I'm really embarassed if anyone besides my family sees me lighting up. I'm definately ready to quit.

"Be the change that you want to see" lbveg.com/download/lbvcookbook.pdf


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MNEVERSON
Posts: 4
2/21/10 4:55 P

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For me, I find the hardest part is to change the way I think about smoking. Someone posted some great advice "start thinking like a non-smoker"...only problem is that I've been smoking for so long now that I don't remember what it feels like to be without it. Thanks so much for posting the 5 D's...I'm going to try applying this concept to my daily life...at this point I will try anything to get over this roadblock. Here I come!



KDUNCAN7
KDUNCAN7's Photo Posts: 96
1/27/10 2:01 P

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I am on day 12 of not smoking. This is great advice. I like both the 5 D's and HALT. Thank you. Does this apply to the anger sometimes I feel when I can't smoke but would usually turn to smoking??

emoticon


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KOWAL4
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10/6/09 10:57 A

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This is very helpful, thanks for sharing. emoticon

Kim


Starting weight: 264
First Goal 10% 237.6
Second Goal 213.8

If you can imagine it, you can create it. If you can dream it you can become it. William Arthur Ward



It is good to have an end to journey towards; but it is the journey that matters in the end. Ursala LeGuin



Wheresoever you go, go with all your heart. Confucius


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BRATTT
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6/24/09 8:09 A

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We had a smoking cessation class at work yesterday which I attended just for an extra boost and the instructor said that 75% of people that quit smoking do not gain weight. I have gained 2.5 lbs but I have given in to a few indulgences after quitting. If I stuck with my plan, I probably would have seen different results.
If you do gain weight, you can always take it back off later. My husband gained 20 lbs when he quit but has since lost the weight and then some when we started a fitness plan.
The quit is worth it in the long term!
I believe in you and I know you can do it but it won't work until you're ready.

As of 8/31/2010 @ 9:51 PM:
I have been quit for 1 Year, 2 Months, 4 Weeks, 1 Day, 20 minutes and 59 seconds (455 days). I have saved $2,388.81 by not smoking 6,825 cigarettes. I have saved 3 Weeks, 2 Days, 16 hours and 45 minutes of my life. My Quit Date: 6/2/2009 9:30 PM
~~~~~~~~~~~~~~
No one ever got fat going to town on spinach :o)


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VIAFREE
VIAFREE's Photo Posts: 2,819
6/23/09 12:46 P

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I have to ask, do you always gain wt after quiting?
I need help, the cigs are killing me after 34 yrs. what do I do?

Shel ( Viafree) Ohio

Each Day Is Another Chance To Get It Right ☺☺☺☺ ☺ ☺ ☺ ☺ ☺ ☺

~~Yesterday I Said Tomorrow~~

BLC18 Crimson Butterflies Co Captain
BLC17 Crimson Butterflies





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JULES_07
JULES_07's Photo Posts: 238
5/18/09 9:49 A

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The 5 D's work along with letting ur spouse know when he lights up around you that. How can u succeed if he isn't respectful. This works with any smoker around you. They put it out or go somewhere else. If one of them does not respect ur area, remember that they do not want you to be healthier or happier than them. This is when you take advantage and spread the spark about being healthy.


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DAPHNECS
DAPHNECS's Photo Posts: 1,031
5/13/09 8:10 A

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I agree this is helpful! emoticon

Life is Love! The only moment is NOW!
--------------------------------------
DaphneCS.com


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HELLKELL
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3/3/09 2:27 P

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My quit date was Feb.5th,2009.I have been wanting to quit for a few years and I guess this was the right time.I have gone cold tukey and it has worked for me.I am committed to NOPE,and intend to never pick up a cigarette again.Good Luck to all of you out there struggling with this,stay strong and use disractions when urges come on,cause they will.I have found that drinking water has helped quite a bit.



ABUERS
ABUERS's Photo Posts: 43
10/30/08 5:20 P

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This is very helpful!


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PATTIP2011
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10/22/08 3:18 P

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(copied from first topic in this thread)

DELAY until the urge passes — usually within 3-5 minutes

DISTRACT yourself

DRINK water

DEEP Breaths — Close your eyes and take 10 slow, deep breaths

DISCUSS your feelings with someone close to you



H.A.L.T.
Hungry, Angry, Lonely, Tired



Take care of you, Patti

Smokefree since March 2, 2008


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DAWNMAD
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10/22/08 2:16 P

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What are the 5 D's and H.A.L.T.? Can someone explain? Thanks



NITCHNOID
Posts: 1
10/12/08 4:56 P

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NOPE also works. Not One Puff Ever.

I'm 9 months quit. I still crave sometimes, but I remind myself that I don't have to do that anymore. Try to think like a non-smoker. A non-smoker doesn't reach for a cig in times of stress. Cognitivequitting.com is helpful reading, and quitnet.com is a great source, and even includes a live chat. Keep the Quit!emoticon



CREATINGMYSELF
CREATINGMYSELF's Photo Posts: 1,464
10/8/08 12:32 A

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I am so glad I just stumbled across this... you don't know how much I needed a new perspective AT THIS VERY MOMENT.

And yes, it for sure can be used for any form of addiction. For me, I will be trying to apply it to many different past and present addictions. Including food and cigarettes, and another addiction I previously had that I have been craving since I quit cigarettes.

Edited by: CREATINGMYSELF at: 10/8/2008 (00:32)
~Jenn

I believe in me.

Oh, the places I will go..



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DAGNETAGGERT
DAGNETAGGERT's Photo Posts: 474
8/15/08 1:50 P

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You know the 5 D's really apply to any form of addiction, huh? I'm impressed with it. May help with some of my emotional eating.

"The price of being a sheep is boredom. The price of being a wolf is loneliness. Choose one or the other with great care." - gapingvoid.com


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DAGNETAGGERT
DAGNETAGGERT's Photo Posts: 474
8/15/08 1:49 P

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Hey guys...
Thanks for reminding me that I'm not quitting alone! My friends don't smoke so they don't really understand the struggle. And I do need to stay aware of my feelings...Understanding feelings helps one understand triggers...I've been fortunate, I moved last week and I'm taking this as a chance to start fresh. I'm not used to smoking anywhere here, it's all new and I can do what I want with it.
We are a team, we can do this together.

"The price of being a sheep is boredom. The price of being a wolf is loneliness. Choose one or the other with great care." - gapingvoid.com


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SKISINCO
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7/7/08 5:59 P

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Hey Dan, glad you liked it. Feel free to re-post this wherever you'd like. We're all in this together.

Tanya
***FEAR ~ Face ~ Every ~ Aspect ~ Regardless ~ FEAR***
The greatest beauty often lies on the other side of fear.
www.sparkdenver.com www.sparkcolorado.com www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=758


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DANIELNICHOLSON
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7/7/08 12:43 P

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Hi,
Just wanted to pop in and say thanx for the gr8 advice.

Would be highly appreciated if you would repeat it on my forum:'want to share some motivation'

There is also a fantastic link to a quit counter,that a few people are enjoying using.

Thanx
Dan

CHECK OUT THIS SITE:
WWW.DJEMBEDRUMAFRICA.BLOGSPOT.COM


SKISINCO
SKISINCO's Photo SparkPoints: (75,944)
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7/6/08 9:22 P

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RedLady, I like that! TEAM=Together, each achieves more!

Larry, just stay committed and own your quit! Never buy into the just one puff won't hurt because as you well know....it leads to a lost quit!

Tanya
***FEAR ~ Face ~ Every ~ Aspect ~ Regardless ~ FEAR***
The greatest beauty often lies on the other side of fear.
www.sparkdenver.com www.sparkcolorado.com www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=758


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PATTIP2011
PATTIP2011's Photo Posts: 1,518
7/6/08 8:23 P

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Larry,
The cloud will have a silver lining if we take it one day at a time. Early in your quit, you might find taking it one minute, one hour at a time is more manageable than a whole day. Try not to look any further ahead than that. It will be subtle, but it will get easier with each passing day.

Congrats on making it to Day 3 !!!

YOU can do it !!! Keep the quit !!! Not One Puff !!!

Take care of you, Patti

Smokefree since March 2, 2008


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WYATTSROOM
WYATTSROOM's Photo Posts: 93
7/6/08 7:36 P

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I really appreciate your message. I'm completing my 3rd day without a puff, and though -as you know-it's not easy. The deep breaths help when the craving comes. I worry about what happens when the "pink cloud" suddenly vanishes after months of sucess??? (I've quit before -twice for 6 months) Anyway, we will cross that bridge when we come to it. Keep up the good work! Larry from Wyattsroom

Life is a wonderful gift from God. wyattsroom@aol.com


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REDLADY21
REDLADY21's Photo Posts: 825
7/6/08 5:00 P

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Thanks for the important message & reminder we all need! Quitting smoking and losing weight really do share some common aspects.
The greatest aspect of SparkTeam for me is:
Together
Each
Achieves
More!

Edited by: REDLADY21 at: 7/6/2008 (16:59)
Simply Divine Red Lady!


SKISINCO
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7/6/08 12:10 P

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Repost:

DELAY until the urge passes — usually within 3-5 minutes
DISTRACT yourself
DRINK water
DEEP Breaths — Close your eyes and take 10 slow, deep breaths
DISCUSS your feelings with someone close to you

H.A.L.T.
Hungry, Angry, Lonely, Tired

This tried and true slogan helps us to stay in touch with our feelings and needs. Sometimes the onset of anxiety or a sudden drop in mood can be traced to our having forgotten to eat so our blood sugar levels are off kilter. Sometimes we may be carrying a resentment, or feeling lonely, or we are just too tired. Taking a little time out from our busy day to ask ourselves if we are feeling too Hungry, Angry, Lonely, or Tired, gets us in touch with our feelings. When we know what we are feeling we can make choices and take the appropriate action to get our needs for food, companionship, or rest, met.

I'm trying to incorporate the same principles of the above into losing weight as well. Good luck to all of us in beating the addiction to nicotine and learning to live a healthier lifestyle.


Tanya
***FEAR ~ Face ~ Every ~ Aspect ~ Regardless ~ FEAR***
The greatest beauty often lies on the other side of fear.
www.sparkdenver.com www.sparkcolorado.com www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=758


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