Gradually Diminishing Thoughts & Urges

Most ex-users report that recovery was less challenging than expected. Some report cakewalks. But it certainly wasn't for me.

There were a couple of moments where I felt totally overwhelmed. Thank goodness such moments were few and brief.

The beauty of recovery is that, once beyond peak withdrawal, with each passing day the frequency, duration, and intensity of challenge is "generally" on the decline.

But like trying to watch a rosebud open, seeing the decline while living it can at times seem nearly impossible. Before we know it, the storms turn to breezes, with a possible gust now and then.

It's entirely normal during the first couple of years to experience occasional thoughts of wanting, or even encounter a remote, seasonal or infrequent use cue. It's also possible to retain a romantic attachment to using, a link capable of fostering desire until ready to let go of it.

One of the most popular discussions at WhyQuit's peer support group Freedom was entitled, "Tell a newbie how many seconds a day you still want a cigarette." Below are messages that were posted to the thread. Each opens by indicating how long the person had been nicotine-free. They then tell us how long each day they still want a cigarette.

Keep in mind as you read them that, for the most part, these are educated ex-users. It's likely that part of their reason for posting to this particular discussion was excitement over how much easier an educated recovery can be.

• 4 days: "My experience so far has been tough but tolerable. I'm 35 and have been smoking a pack/day since 17. Up until 4 days ago, I felt completely powerless in the face of nicotine, like I was especially weak to its powers - but reading has helped me to realize that nicotine has done the same exact thing to all of us." Gus
• 5 days: "I think there are probably 150 seconds in my current days that I want a cigarette, and I have to remind myself, I am a non-smoker and the reasons why and that smoking a cigarette is stupid and will do nothing but harm me. My dad died in December of lung cancer." Darla
• 6 days: "I probably only get one real crave a day now..." Casey
• 7 days: "I think about smoking maybe once or twice a day for 1 or 2 minutes..." Gina

• 8 days: "...Time spent remembering them, probably a couple of minutes a day..." Phoenix
• 10 days: "...The 'gotta smoke' thoughts are getting rather wimpy..." Glynda
• 13 days: "...Not craves, thoughts." Tagsgirl
• 14 days: "...I think about cigarettes about 3 times a day..." Barbara
• 21 days: "I crave a cigarette maybe once a day. It lasts about 45 seconds..." Ah0304
• 30 days: "...The second is the crave. It only lasts about 10 to 20 seconds..." John
• 45 days: "...vagrant thoughts about smoking that pass in a matter of a few seconds..." Cliff
• 60 days: "...it's a passing thought now, it has little strength." Dave T

• 3 months: "Thoughts have completely dropped off to random, fleeting..." Ilona
• 4 months: "...maybe six or seven seconds of 'thoughts' a week." Pat
• 6 months: "...I'm thinking that I'd like a cigarette for 6 seconds a week." Marty
• 1 year: "I NEVER think of having a smoke, but think often of how free I am." Steve
• 2 years: "I am very happy to report that I don't ever have urges anymore." Whelen
• 4 years: "How many seconds a year? None!!!" Laura
• 10 years: "...a fleeting nostalgia... never more than a few seconds." OBob

A former 3 pack-a-day smoker, except for a smoking dream/nightmare every 4 or 5 years, it's been two decades since I've experienced anything that could be considered a crave.

Maybe someday an urge or crave will occur again. Maybe tomorrow. But if so, I'm certain that I'll wear a smile during the entire brief encounter, as it will be a long-overdue reminder of the amazing journey I once made.