Nancy

Brittany, we don't call this Hell Week for nothing. Everything you are experiencing is perfectly normal...and it will get better. Quitting is a a roller coaster, big highs followed by big lows, with some medium stuff in between. The breathing is normal, too. Try taking voluntary deep breaths, I found this article: Anxiety Breathing Techniques Four-Seven-Eight Breath Best done sitting but can be done standing or lying down. 1. Sit with your back straight and your hands resting comfortably in your lap or on your thighs. Look ahead...try not to fix your gaze on anything in particular. Slightly closing your eyes helps. Try to focus internally on your breathing. All inhalations are done through your NOSE; all exhalations through your MOUTH. 2. Commence inhaling slowly, smoothly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs. Hold your breath for a mental count of 7 seconds. Slowly and smoothly exhale for a mental count of 8 seconds. As you exhale, try to let go of all your anxiety, tension & stress. That's one round. Pause briefly without inhaling then start another round. This natural pauseis very therapeutic and relaxing. Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day AND whenever you feel anxious or nervous, etc. Summary: Inhale for 4 seconds - Hold for 7 seconds - Exhale for 8 seconds - Pause briefly - Repeat. Benefits Calms your mind Tones your nervous system Regulates your breathing Balances your emotions Tips Can be done anywhere - on a bus, in a line, at work, before a test If you lose your breath, stop, breathe freely then try again With practice your pauses between rounds will naturally get longer Soothing music or ear plugs can help reduce external distractions

Okay, to go to your signature, click on the arrow by your name and choose "My Profile" when you get there, click "Edit my Profile", then choose signature which will be on the left of the page. Scroll down to the second box that says "Edit my Signature" and paste the banner, then click "Save Changes". I hope this helps!

Hi, Mason! Take a look at these threads, they might help...12 things to do Instead of Smoking and You just don't. You are doing great!!

NOPE

I can never have too many quit buddies!

Please check in and let us know what is going on...

I got tired of feeling like a social outcast and being a slave to the next cigarette.

I'll help, Mason...instructions below: You make your own ticker...If you want one similar my top one click on mine, it will take you to the Ticker Factory website. Click All Tickers on the right, and then Event under Wedding, Birthday, Anniversary, and you can choose your own wording, etc. You enter your information and create your ticker. Then, copy the address they give you. Come back here and click on My Profile (in drop down by your name) and the click Edit Profile. Select signature on the left side, and then paste the address in the signature box. When you click Save Changes the ticker appears! Just a note…The ticker doesn't always show up on the smartphone version of the posts, but you will be able to see it appear on the PC and tablet versions. If you want one similar my bottom one go to Tina's Quit Meter Create your ticker, and instead of copying the address, right click on the ticker and Copy Image, and then come paste in signature box. Lots of us have two tickers because we like the pretty top one, but like that the bottom one keeps track of the cigs we have not somoked and the money. I hope this helps!

Brittany, you are doing great!! I would suggest you pop over and take our "Not One Puff Ever" pledge, just for today.

Wonderful news, AmberDawn! Three months is great!!

10 months!!! Brilliant quit you have going there, Tammy! So happy for you!

No smoking for me!!

Woo Hoo, Sarah! SQUEAK!!!

So, what were the ones in the train theme?

Woo Hoo, Beth!!! Two and 1/2 years smoke free! So thankful for you!

It will keep you busy if you keep posting...no specifics...but tell us a little about your family, hobbies favorite tv program...anything!!

Yay! Cookies!! Is there frost'n?

Welcome to the board, Mason, and congratulations on your decision to quit! All of us have been where you are now, and are anxious to support you anyway we can. There is a ton of information here about our addiction and how we can win over nicotine. Please stay close to the board and post often...we are here to help!

4 daughters, 7 granddaughters, youngest grand is Zoey.

Welcome and Congratulations to you and your husband! There is a lot of wonderful information in the Quit Smoking Discussions forum that will help you learn about the addiction and what you can expect as you quit. There are lots of kind and supportive people here, all who have been where you are now. Please tour around the site and let us know how we can help!

So funny!

NOPE

Oh, lace!! What a lovely surprise! So happy for you and your family!

I will trade my escargot for a Cheeto...