• 1 Post
  • 46 Comments
Joined 11 months ago
cake
Cake day: January 16th, 2025

help-circle
  • here’s a markdown formatted quit plan for your notes app (based on this) with bullets for common answers to the questions that you can delete if they don’t apply / keep or add ones that do.

    # Quit Plan
    
    ---
    
    ## Quit Date
    _Choose a date within the next two weeks._
    
    **Quit Date:** [YYYY-MM-DD]
    
    **What to expect**
    - **1 week:** Nicotine is out of your system  
    - **2 weeks:** Physical withdrawal symptoms fade  
    - **1 month:** Habit- and emotion-driven cravings may continue  
    
    ---
    
    ## Reasons for Quitting
    
    - Feel healthier / Live longer
    - Save Money
    - See my kids grow up / set a better example
    - Look healthier / smell better
    - Reduce stress between uses
    
    
    ---
    
    ## Triggers
    _Knowing your triggers helps you plan around them._
    
    ### Emotional
    - Feeling stressed
    - Feeling anxious
    - Feeling down
    - Feeling lonely
    - Feeling bored
    - After conflict
    
    ### Situational
    - Talking on the phone
    - Drinking alcohol
    - Watching TV
    - Driving
    - Finishing a meal
    - Drinking coffee
    - Work breaks
    - After sex
    
    ### Social / Environmental
    - Bars or parties
    - Social events
    - Seeing someone else smoke
    
    ---
    
    ## Coping Strategies
    
    ### If your hands or mouth need something to do
    - Hold a straw or pen and focus on breathing
    - Fidget with a coin or paperclip
    
    ### If you use tobacco to manage stress or mood
    - Slow breathing or short bursts of exercise
    - Talk it out with someone you trust
    
    ### If boredom or restlessness is the problem
    _Keep a short “craving list”:_
      - [TASK]
      - [TASK]
      - [TASK]
    
    ### If you feel irritable or anxious without nicotine
    - Consider nicotine replacement (patch, gum, lozenge)
    
    ### If you used tobacco for energy
    - Light exercise
    - Regular meals and healthy snacks
    - Adequate sleep
    
    ### If you used tobacco for pleasure or relaxation
    _Substitute another reward:_
      - Music
      - Movies
      - Saving money for something specific
    
    ---
    
    ## Remove Reminders
    _(Before Quit Day)_
    - Wash clothes that smell like smoke
    - Clean your car
    - Discard tobacco, lighters, ashtrays
    - Place coping tools where tobacco used to be
    
    ---
    
    ## Support (Optional)
    _Quitting is easier with backup._
    - [NAME / ROLE]
    - [NAME / ROLE]
    
    ---
    
    ## Personal Notes
    
    

    …and if you’re a transgirl I’d like to add to your reasons list that estrogen + smoking significantly increases the coagulability of your blood. I’ve had several transgirl patients with DVTs / PEs / strokes even who did not know that can happen!



  • idk I think people shouldn’t be able to sell their children into marriages at 14 years old just because they don’t share my beliefs that that’s horrible. Meanwhile they think that an abortion harms a child in a way that outweighs b the mother’s right to decide whether or not her body gets used as life support and I don’t. I think whether or not it’s important to meddle in other’s private and family lives is actually a fairly complicated question.