Fixating on a cigarette.

Retraining the conscious mind
Joined: 18 Dec 2008, 23:57

13 Mar 2004, 03:06 #31

How many of the 800 million air sacs that we each started life with would be destroyed by that first puff of relapse and the 4,000+ chemicals that are collecticvely referred to as tar? How many healthy air sacs do each of us have remaining, 700 million, 600 million, 500 million? Do we have enough left to comfortably complete this amazing journey called life?
As the ALA is fond of saying, "when you can't breathe nothing else matters." Do you want to see what advanced emphysema is like? Try breathing through a straw for a minute or two. Imagine that being your entire day. Imagine the exertion of walking from the bed to the bathroom being almost too much to handle. Imagine the straw getting thinner and thinner and thinner.
Last edited by John (Gold) on 08 Jul 2009, 13:03, edited 1 time in total.

Joined: 07 Jan 2009, 18:59

30 Mar 2004, 00:20 #32

Thank you

Butterflies 2 months and a bit.

Joined: 18 Dec 2008, 23:57

08 Jun 2004, 21:28 #34

Flavor, pleasure, friend, boredom, stress, love,
extra pounds, I can't, what's the use now ...

Conscious Fixation - an opportunity to set the record straight
Last edited by John (Gold) on 08 Jul 2009, 13:13, edited 1 time in total.

Joined: 18 Dec 2008, 23:57

02 Aug 2004, 18:59 #35

I was reading through the board this morning to see issues that I would like to address. I think I read one member's post who was saying he or she was wondering what it would be like if he or she would smoke a cigarette now after being off for a period of time. I was going to attach a number of links to that post, this being one of them. If I run across it again I will attach these links and a few others.

Joined: 07 Jan 2009, 19:22

01 Nov 2004, 22:07 #36

Sadly, I've found myself doing this for about 3 days straight and it's been such a struggle - at 10 months quit, how insane is that? It doesn't take much to get those junkie thoughts going sometimes...a stressful test at school, teenagers at home, a Halloween party in unusually mild weather sitting outside surrounded by active addicts...
You get to thinking of the "just one", which of COURSE doesn't exist. I came here this morning knowing I had to find this thread to knock some sense back into my head.
Thanks Joel, again, for having the words we need, right when we need them.
Lynn, STILL free and healing for 9 Months, 3 Weeks, 1 Day, 8 hours and 7 minutes (296 days), by not smoking 7,408 cigarettes. This has saved me $1,481.69 and helped me regain 1 Month, 5 Days and 16 minutes of my life!

Joined: 18 Dec 2008, 23:57

24 Nov 2004, 12:40 #37

The Fantasy

Joined: 07 Jan 2009, 19:40

23 Dec 2004, 23:05 #38

Thanks put into perspective for me (although I have read it a million times already, this time it HIT) that the choice is not "just one cigarette": the choice is "being a smoker again." "Just one cigarette" is a lie and an illusion. Going to add that to my daily "self-talk."
One week, two days,

Joined: 18 Dec 2008, 23:57

06 Jan 2005, 19:53 #39

Through physical symptoms and detox, to subconscious trigger reconditioning, to conscious fixation, you may not notice but your focus is likely changing as you continue with this most amazing temporary journey of readjustment. Recognize the change in landscape for the true healing it reflects.

Whether you use each conscious fixation encounter as an opportunity to put years of rationalizations under honest light or not, with each passing day the time spent fixating will slowly begin to decline, such encounters when gradually grow further and further apart, and they generally grow less intense.

Whether hard or easy, if you'll only remain patient and allow yourself to go the distance, the day is coming where you'll awake to a re-newed expectation of going your entire day without once wanting to smoke nicotine. Such encounters will happen from time to time but they'll become the exception not the rule. When they do they may even bring a smile to your face as they'll be one of your few reminders of the amazing journey you once made.

John (Gold x5)

Joined: 18 Dec 2008, 23:57

11 Jan 2006, 05:40 #40

The fantasy
The reality
Last edited by John (Gold) on 08 Jul 2009, 13:20, edited 1 time in total.

Joined: 18 Dec 2008, 23:57

14 Jan 2006, 09:51 #41

For Sherry. I had a few evenings like that. They pass.

Kay (Gold x 2)

Joined: 18 Dec 2008, 23:57

19 Jan 2006, 14:19 #42

Last edited by John (Gold) on 08 Jul 2009, 13:20, edited 1 time in total.

Joined: 19 Dec 2008, 00:59

10 Mar 2006, 02:01 #43

Wow!!!! It's amazing to me how threads will suddenly pop up to the top just when I need them the most. I swear someone here is reading my mind. Thanks!!

Tracy - Free and Healing for 1 Month, 11 Days, 5 Hours and 51 Minutes after having smoked for 21 years. I have extended my life by 2 Days and 17 Hours by not smoking 785 cigarettes. and have saved $289.30!

Joined: 19 Dec 2008, 00:01

20 Mar 2006, 04:05 #44

Fanatical against a puff

Hi Joel, hi every friend here at "Freedom"in fact we have to remind ourselves of those awful and stinky cigarettes. Cigarettes being always connected to uglyness.

I hope some of you remember me although I have been forum/writing-absent in spite of being reading you regularly. Actually I spend a great deal of my working time in front of pc and laptop screens, which I shouldn't do (serious sight problems, but I must)so most of my free time is being spent otherwise and NEVER SMOKING : ). But Joel often says it's not a problem if some of us don't post : ) as long as we keep remembering to NTAP!

Nevertheless I came here today to type one of my handwritten translations for my mother tongue - Portuguese - of Joel's e-book "Never Take Another Puff" which I've done not even for ex-smoking friends, but also for my ex-smoking students at school, so they all could always care about their resolves: Page 103's "Just One Little Puff": also at I've been also preventing teens smoke and encouraging others to quit.

"Just One Little Puff": is one of my favourite texts as an addict preventing relapse. I think it will be very useful for some Portuguese native speakers that come by to "Freedom". What everyone should do it's exactly what I, myself, do once in a while - feeding the resolve specially when someone offers us a cigarette!

I'm sorry for being translating your words Joel, but I've done it most seriously and respectfully although "traduttore - traditore" (Italian expression meaning translator's always a traitor as he changes words) is a fact. Words are such a serious deal!

I guess it would be nice every now and then if I could post some other texts (pt) of Joel's or even some threads of other friends' here at the forum, like these ones for example John's(Freedom From Tobacco - Quit Smoking Now or John's "See each crave episode as the true healing it reflects": ... sage=62429 . Please tell me if I'm being inconvenient. Well, my friends - thank U all for helping feeding my will and my resolve and congratulations also for U all : )

"Só mais uma passa" por Joel Spitzer

É duro para muitas pessoas agarrar o conceito de que só uma pequena passa possa resultar na maior recaída. Pura e simplesmente não parece lógico para alguns. Mas mesmo que se encontrem lutando contra o pensamento de se esquivarem com fumar "só uma", pensem qual o conselho que dariam a pessoas das vossas famílias que vos fossem imensamente queridas e que soubessem ser ex-dependentes do vício da cocaína ou heroína e que, pela primeira vez, em meses ou anos, considerassem o uso recreativo dessas drogas. Imaginem o vosso choque e horror perante, sequer, o pensamento em tal atitude, especialmente se já estivessem estado com eles no auge do seu vício, quando arruinavam a quase totalidade de suas vidas e as estivessem mesmo levando ao limite.

Será que diriam a um desses vossos parentes "bem, talvez estejas melhor agora, talvez possa valer a pena descobrir se podes fumar só uma"? Sentiriam a necessidade de fazer algumas leituras para se certificarem se porventura "uma" fosse agora uma opção? Será que iriam vasculhar nalguns escritos neurológicos para ver se os cientistas da actualidade têm uma melhor teoria sobre veios neurotransmissores que pudessem explicar porque é que o vício acontece? Talvez então pudessem dizer "bem, eles estão a começar a compreender um pouco como o vício actua e talvez em breve, possam alterar a psicologia cerebral. Portanto agora se tiveres uma recaída poderá não ser nada de especial para uma cura, é somente uma pequena questão - talvez esteja somente a alguns anos de distância" È mais verosímil que possam seguir um caminho no campo racional e dizer, "se o fizeres, irás recuar até ao ponto onde estavas quando tiveste que deixar. Irás dar cabo da tua vida e da de todos à tua volta".

O provável é que fossem pelo segundo caminho. Ficariam horrorizados e iriam ficar com uma convicção firme de que ele ou ela não deveriam fazê-lo -seria estúpido e ainda pior, suicida. Bem, não existe diferença entre este cenário e o cenário: "talvez possa dar só uma agora".

Há de facto uma diferença. Não é nem médica nem fisicamente baseada, mas socialmente. As nossas sociedades não foram ensinadas sobre o vício na nicotina. As pessoas tiveram ensinamentos sobre o vício e outras drogas. Apesar da nicotina ser uma substância mais aditiva do que qualquer outra, e ser talvez a mais aditiva de todas, as pessoas ainda não se dão conta como qualquer toma da substância possa causar uma recaída, mesmo tendo sido ensinadas acerca deste facto, relativamente à maior parte das drogas que viciam.

Quantas vezes alguém lhe perguntou, após saber que já deixou de fumar "mas tu nem sequer fumaste um?" Este é um comentário tão surreal, mas ainda assim tão comum. Ou quantas vezes viu já literatura publicada por organizações médicas avisando um toxicodependente em recuperação para não deixar um descuido levá-lo de volta ao seu uso? A mensagem tem sido clara e consistente com outras drogas, sendo 'não se descuide' a mensagem.

Todos aqui têm estado expostos a esta discrepância, não só desde que deixaram de fumar, mas também ao longo dos anos e décadas enquanto fumavam. Vocês têm agora que alterar a forma, que faz parte da vossa cultura seja ela qual for. A atitude predominante da sociedade que vos rodeia está errada.

A sociedade pode aceitar o perigo do fumar, mas ainda não atinge o conceito da toxicodependência. Têm de ser mais perspicazes e estar mais informados do que a sociedade que vos rodeia, ser os zeladores dos vossos próprios cuidados de saúde. É pedir muito a um indivíduo, que pense diferentemente da sociedade no seu todo, mas no que diz respeito ao fumo, tal tem de ser feito.

A consequência de não se ficar fanático acerca de uma passa é demasiado séria para simplesmente se prescindir dela. Será a perca da vossa decisão em deixar de fumar e isso pode traduzir-se na perca da vossa saúde e eventualmente da vossa vida. Têm de estar vigilantes a toda a hora para se manterem alerta de que são viciados em recuperação.

À medida que o tempo passa podem não haver sinais do vício, pensamentos em cigarros podem tornar-se agora acontecimentos raros e até mesmo inexistentes. Mas mesmo nesta etapa do jogo, há ainda um vício silencioso que vos pode deitar abaixo, com toda a força, por terem errado os cálculos - pensando que talvez fossem diferentes.

Vocês não são diferentes de quaisquer outros toxicodependentes, quer a droga seja álcool, cocaína, heroína, etc. Serão toxicodependentes a vida toda, mas à medida que levem a droga para fora do vosso sistema e não a tomem novamente, nunca serão conduzidos à espiral inferior, dinamismo este conduzido pela droga, nos seus utilizadores. No que diz respeito ao fumar, essa espiral é a perca do vossa liberdade, da vossa saúde e da vossa vida, o que significa a perca de tudo.

Para manter o que já obtiveram, lembrem-se sempre de que, para ficarem livres do fumo, têm que NÃO DAR NEM MAIS UMA PASSA!

Joel Spitzer

traduzido por Fernanda Lopes

not having a single puff since 2004, February 10th 0:00h

Joined: 18 Dec 2008, 23:57

17 May 2006, 10:02 #45

The Fantasy
The Reality
What was your most memorable nicotine fix each day? The first one or two in the morning after sleeping through four nicotine half-lives (about 2 hours each), the one after not being able to smoke or chew during a 20 to 40 minute meal, or upon exiting that place where you were not permitted to smoke? The longer we went between nicotine fixes the more we needed it and the more memorable it seemed to become.

It's pretty sad when you think about it. The "best" often followed our longest periods of deprivation. Boredom, like, flavor, taste, love? Shouldn't honesty compel us to admit that regardless of our excuse for the fix that what was really at work was a drug addict rationalizing a mandatory chemical need?

Just one overriding principle to staying on this side of the bars and keeping our now arrested dependency on the other ... no nicotine today, Never Take Another Puff, Dip or Chew!

Breathe deep, hug hard, live long,

John (Gold x7)
Last edited by John (Gold) on 08 Jul 2009, 13:39, edited 1 time in total.

Joined: 19 Dec 2008, 01:40

04 Oct 2006, 00:12 #46

Hi Folks, I'm so glad you are here! Yesterday it was my ex's 50th birthday and he came round to see the kids. He offered me a cigarette and although I had a fleeting 'if only I could' nano second I didn't take him up on his offer. But today I think I have been fixating on the one cigarette as opposed to the package. When colleages at work went out of a cigarette break today I felt empty and fed up. I just kept wishing the feeling would go away.
Somehow it helps to still think of myself as an addict, is it right to think that?
I don't know if maybe I'm expecting too much of myself to soon.

1 month, 3 days.

Joined: 19 Dec 2008, 01:40

04 Oct 2006, 02:57 #47

Thanks Joe, I'll look forward to reading those in a bit when I've eaten my dinner.
Julia x

Joined: 18 Dec 2008, 23:57

24 Jan 2007, 22:11 #48

Last edited by John (Gold) on 08 Jul 2009, 13:37, edited 1 time in total.

Joined: 18 Dec 2008, 23:57

10 Apr 2007, 00:13 #49

Thinking of ourselves as nicotine addicts - not 'smokers' - is the best way in my opinion to keep this process of recovery in a real perspective. Here are a couple of articles that explore this concept a little more. The Fallacy of "Good Cigarettes" Another slant on how to watch people smoke Finding Cigarettes Walking Among the Addicted False Associations I'm an ADDICT! HooRAY! YQB - JoeJFree - Gold
Last edited by JoeJFree Gold on 08 Jul 2009, 14:24, edited 1 time in total.

Joined: 18 Dec 2008, 23:57

30 Aug 2007, 23:12 #50

Related video

Video Title
"I want one!"
Dial Up
High Speed
Last edited by Joel on 05 Sep 2009, 16:24, edited 1 time in total.

Joined: 16 Jan 2003, 08:00

20 Oct 2007, 08:28 #51

Over and over and over and over again.
Stay free.
Let the healing in your body and brain continue.
Never take another puff!
Last edited by Sal GOLD.ffn on 08 Jul 2009, 14:25, edited 1 time in total.

Joined: 18 Dec 2008, 23:57

10 Nov 2007, 20:53 #52

The Fantasy
The Reality

Bill Hicks (YB), 32, comedian * pancreatic cancer

Lorraine Hansberry, 34, playwright (Raisin in the Sun) pancreatic cancer

Luiz Jose Costa, 36, Brazilian music star * lung cancer

Carrie Hamilton, 38, actress, Carol Burnett's daughter * lung cancer

Wilhelmina Cooper, 40, modeling pioneer * lung cancer

Eric Carr, 41, musician (Kiss drummer) * heart and lung cancer

Carolina Knapp, 42, author (Pack of Two/The Hunger) * lung cancer

Judy Holliday, 43, actress * throat cancer

Chris "Punch" Andrews, 43, popular Toronto radio DJ * lung cancer

Nat "King" Cole, 45, singer * lung cancer

Nancy Gore Hunger, 46, sister of V.P. Al Gore * lung cancer

Lon Chaney, 47, actor/director * lung cancer

Graham Chapman 48 comic ("Monty Python") * throat cancer

Mary Wells, 49, singer ("My Guy") * larynx cancer

Jack Cassidy, 50, actor * died in a fire from smoking in bed

Errol Flynn, 50, actor *heart attack

Jim Varney, 50, comedian (Ernest) * lung cancer

Roger Maris, 51, baseball player (N.Y. Yankees) * lung cancer

Wayne McLaren, 51, "Marlboro Cowboy" * lung cancer

Robert Shaw, 51, actor (Jaws) * heart attack

Rod Serling, 51, director & heavy smoker * heart disease

Carl Wilson, 51, musician (Beach Boys) * lung cancer

Lloyd Haynes, 52, TV actor (General Hospital) * lung cancer

Eddie Kendrick, 52, singer (Temptations) * lung cancer

Roy Orbison, 52, singer ("Pretty Woman") * heart attack

Jimmy Dorsey, 53, musician, band leader * lung cancer

Jerry Garcia, 53, musician (Grateful Dead) * heart attack

Lindley ("Spike") Jones, 53, band leader * emphysema

Babe Ruth, 53, baseball player * oral cancer

William Talman, 53, actor (Perry Mason's adversary) * lung cancer

Jack Wild, 53, actor (Artful Dodger in Oliver) * mouth cancer

Mark Belanger, 54, baseball shortstop Orioles * lung cancer

Michael Landon, 54, actor * pancreas and liver cancer

Larry Gilbert, 55, PGA golfer * lung cancer

Susan Hayward, 55, actress * lung cancer

Lee Remick, 55, actress * lung and liver cancer

Ian Fleming, 56, James Bond creator * heart attack

King George VI, 56, Father of Queen Elizabeth II * lung cancer

Betty Grable, 56, "pin-up" girl, actress * lung cancer

Doug McLure, 56, TV actor (The Virginian) * lung cancer

Roger Miller, 56, singer/songwriter * lung/throat cancer

Eddie Rabbitt, 56, singer/song writer * lung cancer

Humphrey Bogart, 57, actor ("Casablanca") * esophagus cancer

Wolfman Jack, 57, music disk jockey * heart attack

Edward R. Murrow, 57, reporter * lung cancer

Will Thornbury, 57, modeled for Camel TV ads * lung cancer

George Harrison, 58, musician (The Beatles) * lung cancer

R.J. Reynolds, 58, tobacco company founder * emphysema

R.J. Reynolds, III, 59, tobacco company heir * emphysema

Clark Gable, 59, actor ("Gone With The Wind") * heart attack

Anne Ramsey, 59, actress (Goonies - Mama Fratelli) * throat cancer
Last edited by John (Gold) on 08 Jul 2009, 14:28, edited 1 time in total.

Joined: 18 Dec 2008, 23:57

12 Nov 2007, 08:20 #53

the Fantasy of ONE
the Reality of TEN THOUSAND
Yep, that's ten thousand nicotine-laden cigarettes in a glass container.....
That's even LESS than I used to smoke in just ONE year.....
Insanity???...some would say yes....
Addiction??? unquestionably. Do your own math.....then factor in the expense and everything else that will tag along.
You know you can't have 'just one' because one = ALL
For the sake of all your tomorrows
No Nicotine Today
Last edited by Chipits GOLD.ffn on 08 Jul 2009, 14:31, edited 1 time in total.

Joined: 16 Jan 2003, 08:00

12 Jan 2008, 23:19 #54

Being tempted watching others smoke:

Don't fantasize about cigarettes. Always keep a clear, objective perspective of what it would once again be like to be an addicted smoker. There is no doubt at all that if you relapse to smoking you will be under the control of a very powerful addiction.
Last edited by Sal GOLD.ffn on 08 Jul 2009, 14:36, edited 1 time in total.

Joined: 16 Jan 2003, 08:00

12 Oct 2008, 22:35 #55

From Being tempted watching others smoke:

Don't fantasize about cigarettes. Always keep a clear, objective perspective of what it would once again be like to be an addicted smoker. There is no doubt at all that if you relapse to smoking you will be under the control of a very powerful addiction.