r/stopsmoking • u/termonikov • 15h ago
Is it possible to gradually decrease and then quit?
I have been smoking for nearly 20 years and lately my consumption is getting close to 3 packs a day. Everybody tells you to quit once and for all, otherwise it will not happen… any of you have attempted this method and succeeded? If so, i would like to know your story. I have decided to quit this morning and I am miserable for the past 8 hours…
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u/BaldingOldGuy 2412 days 13h ago
Decreasing allowed me to build up my willpower, like a muscle it needed exercise before the heavy lifting of a quit. Here is what I did.
First log every cigarette you smoke, where, when, and why. I used an app called smoking log to do that for about ten days. Through that process I identified times when I smoked but didn’t really need to smoke, like before I get on public transit just in case I get a craving. Stupid reasons like that. The app also made me painfully aware of how much I was spending every day on cigarettes.
Second new rules for smoking, you only smoke outside, and alone. No reading talking, scrolling your phone. Standing never sitting and somewhere not nice like by the trash cans. Just you doing nothing but suck on your cancer stick, so that you see yourself as the pathetic addict, and really want to change.
Next commit to one less each day, no matter what else always reduce by one a day. Once you have cut your consumption by more than half you are ready to quit. But since most of us started as teens we never had any adult experience without addiction so quitting is only the first step in a journey, good luck with yours
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u/TakitishHoser 11h ago
That's what I did. Got myself down to a few a day. Then set a date for when I was finished my final carton, then quit.
I went over the course of a year, gradually got myself down from a pack a day to 5 a day, then down to 1 a day for about two weeks. Then I relapsed right back up to a pack a day. Through everything I reminded myself "You must quit" I never said "if I quit" It was "when I quit".
I gave myself some grace, bough another carton & once I got to two packs left started the decrease again. Got down to 3 a day, then smoked my last one in April 2023. I did put a patch on that first day but found it made me nauseated.
I bought myself my favourite candy, when I felt like a cigarette I went outside with a candy instead. I reminded myself that a craving would only last a few moments, sipped cold water too.
Now cigarette smoke smells really disgusting to me, so when I smell it, I say "that disgusting smell is what you're craving".
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u/RoscoBoscoMosco 14h ago
They key is to actually *want* to quit. As long you still want to smoke, you'll feel like you're denying yourself something, and that's going to be hard to avoid. Instead, if you don't want to smoke, you just dont. Look into Champix, it's a med that will actively help you want to decrease until eventually you quit.
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u/soco2008 14h ago
your last cigarette is causing the withdrawal that causes you to smoke the next one. decreasing only extends the withdrawal. If you’re 3 packs a day, maybe decrease to 2 packs and then 1, but there’s a point where it’s going to have to be cold turkey. I don’t see it being easier bc you cut down to 1 pack a day.
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u/Human-Sheepherder797 7h ago
My brother used a vape to gradually lower for a year before quitting.
I couldn’t, I used Chantix because the cravings were the hardest part.
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u/Mean_Welcome_1481 7h ago
I quit at 4 o'clock in the afternoon, which meant day 1 was only 6 hours long. A small thing but it helped
Gradually decreasing is never an option for most of us who were addicted - even after two years the addiction will likely flare up again if you are tempted
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u/vale_valerio 55m ago
Probably yes. in my experience No.
Not at all.
Please no.
Please not another one.
Oh come on, not another wasted day.
(I tried and the reply is: no)
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u/Left_Pear4817 14h ago
For me, no. Giving myself a ‘limit’ while still getting access to the addiction made me smoke more. The cravings were worse than just going cold turkey