Få den hjælp, som du har brug for

Lær af tusindvis andre der har arbejdet med programmet. Se denne VIDEO hvis du har brug for hjælp til at få startet.

Dagens vigtigste diskussioner

logo

The Patchwork Quilt of Addiction

Timbo637

2025-06-29 5:59 PM

Medlemsgruppe rygning

logo

What food is actually considered Healthy..?

Evolution

2025-03-03 11:17 AM

Medlemsgruppe idealvægt

logo

Health Educators or Moderators missing?

Evolution

2025-03-03 11:16 AM

Medlemsgruppe rygning

logo

Est- ce qu'il y a des forums actifs en franc¸ais ?

Timbo637

2025-02-20 12:27 PM

Medlemsgruppe rygning

Denne måneds Førende:

Mest Hjælpsomme

Mest Aktive

Fik flest Hjerter

Browse gennem 411.778 emner i 47.070 indlæg

161.963 medlemmer

Velkommen til vores nye medlemmer: Stellaol, Gengkraf, Garcia, chabotsa, Damarager

How long before.......


StarrzChylde
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
StarrzChylde
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 10 logo logo logo logo logo logo logo logo logo logo 0
Are you using NRT's or going cold turkey? Any other time that I have tried to quit before, I went cold turkey. I have to say that I think that's why I caved. I just couldn't handle the serious craves. This time, I'm using the patch. It has helped me immensely. I'm still getting some major craves, but I can talk myself out of them because it's easier for me to concentrate on my goal. Just take some deep breaths, go for a walk, read, do anything you can to get your mind on something other than the cravings. That helps the most. It gets a lot easier after the first week. Hang in there hun! [B]My Milage:[/B] [B]My Quit Date: [/B] 2/5/2007 [B]Smoke-Free Days:[/B] 2 [B]Cigarettes Not Smoked:[/B] 70 [B]Amount Saved:[/B] $7 [B]Life Gained:[/B] [B]Days:[/B] 0 [B]Hrs:[/B] 3 [B]Mins:[/B] 58 [B]Seconds:[/B] 14

  • Quit Meter

    $266,057.60

    Amount Saved

  • Quit Meter

    Days: 4587 Hours: 5

    Minutes: 11 Seconds: 25

    Life Gained

  • Quit Meter

    45872

    Smoke Free Days

  • Quit Meter

    917,440

    Cigarettes Not Smoked

hadenuf
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
hadenuf
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 25 logo logo logo logo logo logo logo logo logo logo 0
The workload didn�t allow any time to post yesterday� But I very excited to say �There�s freedom on day 5� Day 3 and 4 was awful. I was very rude to some people who just happen to cross my path. NOW on day 5 of my quit, I�m feeling much better. I knew when I started; the worst time for me was the daily commute. I have a one way 48 mile drive to work. Within these two hours I would smoke half the day�s cigarette. My plan was sugarless gum and sunflower seeds to help me through these hours. This morning the drive was nice and I didn�t have to depend on any distraction. Today at work, I�m feeling much like myself and no one has felt the raft to a disgruntle quitter. All said, I know I will have some cravings, but for the first time since I started my quit, I know I will be able to face them. THANKS to everyone who posted and help me understand the expectation of day three and four. This site has been true motivation and I will continue to check in frequently. THANKS AGAIN!!!

  • Quit Meter

    $256,883.20

    Amount Saved

  • Quit Meter

    Days: 8752 Hours: 1

    Minutes: 17 Seconds: 14

    Life Gained

  • Quit Meter

    45872

    Smoke Free Days

  • Quit Meter

    642,208

    Cigarettes Not Smoked

hadenuf
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
hadenuf
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 25 logo logo logo logo logo logo logo logo logo logo 0
Thanks for the replies and advice. I�m taking Chantix, suppose to be some miracle drug, but it hasn�t stop the emotions. I have been very irritable today toward family and co-worker. I was wondering how long the intensity continues. I�m sure the drug is helping, but I won�t label it as a miracle. For the ones who have the will power and determination to go cold turkey, my hats off to you. I don�t know how much the Chantix is helping, but I�m not planning to find out for another three week, when the prescription runs out. I have no interest in giving up and caving. I only hope the attitude gets better for everyone else�s sake. This isn�t the person I want to be and it is embarrassing at times to be so short fused. [B]My Milage:[/B] [B]My Quit Date: [/B] 2/5/2007 [B]Smoke-Free Days:[/B] 2 [B]Cigarettes Not Smoked:[/B] 53 [B]Amount Saved:[/B] $7 [B]Life Gained:[/B] [B]Days:[/B] 0 [B]Hrs:[/B] 8 [B]Mins:[/B] 56 [B]Seconds:[/B] 17

  • Quit Meter

    $256,883.20

    Amount Saved

  • Quit Meter

    Days: 8752 Hours: 1

    Minutes: 17 Seconds: 14

    Life Gained

  • Quit Meter

    45872

    Smoke Free Days

  • Quit Meter

    642,208

    Cigarettes Not Smoked

hadenuf
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
hadenuf
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 25 logo logo logo logo logo logo logo logo logo logo 0
this get better!? Today only marks the beginning of day three and everyday seems to be getting worst to coup. I expected this, but would like to know how long the intensity increases before it finally tapers out and maybe even decreases. Any help is appreciated. Thanks [B]My Milage:[/B] [B]My Quit Date: [/B] 2/5/2007 [B]Smoke-Free Days:[/B] 2 [B]Cigarettes Not Smoked:[/B] 47 [B]Amount Saved:[/B] $7 [B]Life Gained:[/B] [B]Days:[/B] 0 [B]Hrs:[/B] 7 [B]Mins:[/B] 59 [B]Seconds:[/B] 12

  • Quit Meter

    $256,883.20

    Amount Saved

  • Quit Meter

    Days: 8752 Hours: 1

    Minutes: 17 Seconds: 14

    Life Gained

  • Quit Meter

    45872

    Smoke Free Days

  • Quit Meter

    642,208

    Cigarettes Not Smoked

carzoo1983
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
carzoo1983
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 14 logo logo logo logo logo logo logo logo logo logo 0
Hadenuf, I think your doing a good job! As "smokers" we sometimes feel that we are not non-smokers till after a long period of time,like say a month or two,but the truth is WE ARE! Everyday that you don't light up is ANOTHER day that you are a non-smoker. Every minute that passes that you don't light up you are a non-smoker. So keep that in mind. Also remember that by the time it takes you to get up and get a smoke,the craving has already passed. I'm on my 10th day today,and I woke up this morning and came out of the bedroom,grabbed a can of diet pepsi,sat down and watched the news,then when a commercial came on, there was a fleeting moment of "grab a smoke" but it was gone,and the truly AMAZING thing is,I realized that when I woke up I didn't immediately think of grabbing a smoke! I think once you make it to week number two you will be a professional non-smoker! It gets easier for sure,I rarely think about smoking anymore,which I think is phenomenal. Yeah basically the only time I think about smoking is when I'm bored,so I just get up grab a drink,or grab out the febreze and spray the furniture,or open the sliding glass door and stand there,and take big,huge,gigantic smoke free breaths!! Congratulations on your quit,you should be very very proud,after all you ARE a non smoker,keep up the good work,and you THANK yourself later! Love,Marla [B]My Milage:[/B] [B]My Quit Date: [/B] 1/29/2007 [B]Smoke-Free Days:[/B] 9 [B]Cigarettes Not Smoked:[/B] 193 [B]Amount Saved:[/B] $27 [B]Life Gained:[/B] [B]Days:[/B] 0 [B]Hrs:[/B] 15 [B]Mins:[/B] 19 [B]Seconds:[/B] 4

  • Quit Meter

    $400,462.56

    Amount Saved

  • Quit Meter

    Days: 4353 Hours: 14

    Minutes: 3 Seconds: 20

    Life Gained

  • Quit Meter

    45872

    Smoke Free Days

  • Quit Meter

    1,651,392

    Cigarettes Not Smoked

Todash
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
Todash
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 984 logo logo logo logo logo logo logo logo logo logo 0
Glad you made it through day three. It really does get easier, and you'll soon come to anticipate those surprises that nip at your ankles when you least expect them. (In the past few days of my own quit, they've actually made me smile.) Like absently reaching into a pocket for the pack that's not been there for weeks, wondering if you should stop to pick up a carton on the way home with your other shopping...each time these moments come and go, you get stronger. Each time you remind yourself 'I no longer smoke' you recharge that internal power supply. You'll have many, many other 'day 3s' but if you expect the surprises and embrace the emotions you soon realise how totally in control you really are. Welcome to your new world. :) [B]My Milage:[/B] [B]My Quit Date: [/B] 1/1/2007 [B]Smoke-Free Days:[/B] 39 [B]Cigarettes Not Smoked:[/B] 913 [B]Amount Saved:[/B] �214.5 [B]Life Gained:[/B] [B]Days:[/B] 3 [B]Hrs:[/B] 8 [B]Mins:[/B] 14 [B]Seconds:[/B] 50
Aunt Deb
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
Aunt Deb
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 591 logo logo logo logo logo logo logo logo logo logo 0
handenuf, You are right on schedule...this is exactly how you feel on day three...worse than the days before. ...but now you will start getting better...if you stay smoke free, by the end of the week the withdrawal should be over. Hell weeek begins and fighting the cravings brought on by triggers ensue (this week is not as bad as Hell week though) are you going cold=turkey...or using an NRT of some kind? One of us may be able to help give you suggestions to ease cravings or something if we knew. Use the tools on the left diligently too. Hopefully you have some timeto get into this site and read tons of the postings, present and Past...they will help inform you of almost anything you need to know. If you can't find what you are looking for, just post the question...someone will be here for you. hang in there! auntdeb [B]My Milage:[/B] [B]My Quit Date: [/B] 1/1/2007 [B]Smoke-Free Days:[/B] 37 [B]Cigarettes Not Smoked:[/B] 1,869 [B]Amount Saved:[/B] $175.75 [B]Life Gained:[/B] [B]Days:[/B] 5 [B]Hrs:[/B] 3 [B]Mins:[/B] 23 [B]Seconds:[/B] 45
peteg
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
peteg
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 406 logo logo logo logo logo logo logo logo logo logo 0
Day 3 was definitely my worst -- people have pointed out that all the 3s can be rough; day 3, week 3, month 3 --- that has definitely been my experience. It was encouraging to know that the nicotine was out of my system by the end of the third day. Good luck and hang in -- this will pass, I promise! peteg [B]My Milage:[/B] [B]My Quit Date: [/B] 10/30/2006 [B]Smoke-Free Days:[/B] 100 [B]Cigarettes Not Smoked:[/B] 5,021 [B]Amount Saved:[/B] $550 [B]Life Gained:[/B] [B]Days:[/B] 18 [B]Hrs:[/B] 8 [B]Mins:[/B] 9 [B]Seconds:[/B] 2
Deli
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
Deli
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 1006 logo logo logo logo logo logo logo logo logo logo 0
Hadenuf, Hope you're not feeling too awful right now, but I'm afraid that Day 3 is notorious for being a bit difficult. Do whatever you can to hang in there and believe that you will get better. It's unlikely you'll feel as bad as this again! I had such a terrible time on Day 3, this is what kept me from ever smoking again - I will never go through it again... I argued with people in public! Embarrassing! Try to stay out of trouble!!! Let us know how you get on, Deli [B]My Milage:[/B] [B]My Quit Date: [/B] 8/1/2006 [B]Smoke-Free Days:[/B] 190 [B]Cigarettes Not Smoked:[/B] 2,858 [B]Amount Saved:[/B] �570 [B]Life Gained:[/B] [B]Days:[/B] 16 [B]Hrs:[/B] 0 [B]Mins:[/B] 41 [B]Seconds:[/B] 34
Phil
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
Phil
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
  • My Logo
for 18 år siden 0 3908 logo logo logo logo logo logo logo logo logo logo 0
Pete Month 6 dealt me a bad blow yesterday (I got past it) but of course 6 is double 3!!! Phil [B]My Milage:[/B] [B]My Quit Date: [/B] 8/8/2006 [B]Smoke-Free Days:[/B] 183 [B]Cigarettes Not Smoked:[/B] 3,852 [B]Amount Saved:[/B] �960.75 [B]Life Gained:[/B] [B]Days:[/B] 36 [B]Hrs:[/B] 16 [B]Mins:[/B] 28 [B]Seconds:[/B] 37

Log ind for at svare Registrer ny konto

Læser dennne tråd:

We use cookies to help us learn about how our platform is used and how we can improve your experience. To learn more please see our Privatlivspolitik og Vilkår for Brug.

Flere oplysninger