Joined: January 16th, 2003, 8:00 am

January 12th, 2008, 11:31 pm #11

Subconscious Trigger Extinguishment - As mentioned, we conditioned our subconscious mind to expect nicotine replenishment when encountering certain locations, times, events, people or emotions. Be prepared for each such cue to trigger a brief crave episode as the subconscious mind sounds the body's fight or flight survival alarm. Remember, it is impossible for any trigger to cause relapse so long as nicotine does not enter the bloodstream. Take heart, most triggers are reconditioned and extinguished by a single encounter during which the subconscious mind fails to receive the expected result - nicotine. See each crave episode as an opportunity to receive a reward, the return of yet another aspect of life.

Crave Episodes Less than Three Minutes - In contrast to conscious thought fixation (the "nice juicy steak" type thinking that can last as long as you have the ability to maintain your focus), no subconsciously triggered crave episode will last longer than three minutes.
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Joined: January 16th, 2003, 8:00 am

February 8th, 2008, 8:11 am #12

Withdrawal Symptoms - As strange as it sounds, withdrawal symptoms are good not bad for they are true signs of healing of the brain, mind, and body. Within reason, it is fairly safe to blame most of what you'll feel during the first three days on quitting. But after that you need to listen closely to your body and if at all concerned get seen and evaluated. If you must, blame symptoms on where you have been, not where you are going.

Possible Hidden Health Conditions - Each puff of smoke contained more than 4,000 chemicals, while spit tobacco delivered up to 3,000. One or more of these chemicals may have been masking an underlying hidden health problem such as a thyroid condition (iodine) or breathing problems in smokers, including asthma (bronchiodialiators). Tobacco chemicals may also have been interacting with medications you were already taking and an adjustment may be necessary. Stay alert and get seen if at all concerned.
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Joined: January 16th, 2003, 8:00 am

March 10th, 2008, 8:22 pm #13

No Legitimate Excuse for Relapse - Fully recognize that nicotine use cannot solve any crisis. Accept the fact that there is absolutely no legitimate excuse for relapse, including friction with others, a horrible day, boredom, significant stress, holidays, alcohol use, an auto accident, financial crisis, the end of a relationship, job loss, a terrorist attack, a hurricane, an earthquake, the birth of a baby, or the eventual inevitable death of those we love most. Try and visualize yourself not smoking or using oral nicotine products through each and every step needed to overcome the most difficult challenge your mind can possibly imagine. Yes you can!
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Russellina
Russellina

March 11th, 2008, 9:04 pm #14

This reminds me of the many times I had tried to quit in the past. I would start a quit, my husband would make me angry and I would smoke at him. Get this - At the time, I figured my relapse was his responsibility. Now there is some insaine addict thinking for you.

That was 20 or so years ago. That husband is long gone. I really fixed him, didn't I.
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Joined: January 16th, 2003, 8:00 am

March 31st, 2008, 5:26 am #15

Thinking vs. Wanting - There is a major distinction between thinking about using nicotine, and wanting to smoke, chew, dip. It is easy to confuse the two. After years of smoking cigarettes, chewing tobacco or dipping snuff or snus, you should fully expect to notice nicotine addicts (especially in movies), and keenly sense the smell of smoke. But it does not necessarily mean that you want to smoke, dip or chew yourself. At this very moment you are reading and "thinking" about the topic, yet probably not "wanting" or craving nicotine. Thinking about recovery is good, not bad, as it helps avoid complacency. As for thoughts of wanting, with each passing day they will gradually grow shorter in duration, generally less intense and a bit further apart. Eventually they will grow so infrequent that when one does arrive it may bring a smile to your face, as it may be the only reminder of the amazing journey you once made.
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Joined: January 16th, 2003, 8:00 am

April 10th, 2008, 9:10 am #16

Study Nicotine Users Closely - They are not smoking, chewing or sucking nicotine to tease you. They do so because they must, in order to replenish a constantly falling blood-serum nicotine level that declines by half every two hours. Most nicotine is delivered into the bloodstream while on auto-pilot. What cue triggered the public feeding you are now witnessing? Watch acid-producing events such as stress or alcohol quickly neutralize their body?s nicotine reserves. As you watch the smoker in the car beside you, you are witness to an endless mandatory cycle of replenishment.
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Joined: January 16th, 2003, 8:00 am

May 12th, 2008, 6:35 am #17

Measuring Victory - Forget about quitting "forever." Like attempting the seemingly impossible task of eating an entire cow or steer, it is the biggest psychological bite imaginable. Instead, adopt a more manageable "one steak at a time," or better yet "one day at a time" recovery philosophy for measuring victory. If we insist on seeing success only in terms of quitting forever then on which day will we celebrate? Who is coming to that party? Why not celebrate every day of healing and freedom.
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Joined: January 16th, 2003, 8:00 am

May 25th, 2008, 9:24 am #18

It Is Never Too Late - Regardless of how long we have been hooked, how old we are, or how badly we have damaged our body, it is never too late to arrest our dependency, become its master, and commence the most intense period of healing our body has ever known. Delivering at least 1/3 more cancer causing chemicals than oral tobacco (43 vs. 28), and hundreds of toxic gases, there is no debate but that the cigarette is by far the dirtiest and most deadly nicotine delivery device of all. But the harms inflicted by even the cleanest nicotine delivery device should not be taken lightly. Not only does nicotine break down into one of the most potent cancer causing agents of all, NNK, it is a super toxin that, drop for drop, is more deadly than diamondback rattlesnake venom, arsenic, strychnine or cyanide. Just 2-3 drops of pure nicotine on the skin (40 to 60mg) is sufficient to kill a 160-pound human. The average smoker introduces 1mg of nicotine into the bloodstream with each cigarette, an amount sufficient to kill a one-pound rat. Is it any wonder that each nicotine fix eats away more of the brain's gray matter, or that nicotine is capable of damaging or destroying a developing fetus?
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Joined: January 16th, 2003, 8:00 am

July 1st, 2008, 8:17 am #19

Crave Episode Frequency - The "average" number of crave episodes (each less than three minutes) experienced by the "average" quitter on their most challenging day of recovery is six episodes on day three. That is a total of 18 minutes of challenge on your most challenging day. But what if you are not "average?" What if you established and must encounter twice as many nicotine-feeding cues as the "average" quitter? Can you handle up to 36 minutes of significant challenge during which the subconscious mind rings an emotional anxiety alarm, in order to reclaim your mind, health and life? Absolutely! We all can. Be prepared for a small spike in crave episodes on day seven, as you celebrate your first full week of freedom from nicotine. Yes, for most of us, nicotine use was part of every celebration. Also stay alert for subtle differences between crave-triggers. For example, the Sunday newspaper is much thicker and may have required three cigarettes to read instead of just one.
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Joined: January 16th, 2003, 8:00 am

July 14th, 2008, 8:17 am #20

Recovery Phases -
(1) Physical nicotine withdrawal peaks by day three and within two weeks the body physically adapts to functioning without it. Known as nicotine?s half-life, every two hours the amount remaining in the bloodstream is naturally reduced by half. All nicotine and 90% of the chemicals it breaks down into (metabolites) will have passed from the body within 72 hours of ending all use. During this period it is entirely normal to feel de-sensitized, as if part of you is being left behind. But your brain is working hard to restore natural neuro-chemical sensitivities. Be patient with your healing.
(2) You have trained your subconscious mind to expect the arrival of a new supply of nicotine upon encountering specific times, locations, activities, people or emotions. The process of reconditioning and breaking these subconscious triggers and cues also peaks during the first week, at about day three. All but remote, infrequent, holiday or seasonal nicotine use triggers are extinguished within a month.
(3) The final phase of recovery, thought fixation, is the least intense yet longest. Here the rational, thinking mind will find itself fixating on conscious thoughts about wanting to use nicotine. Although at times nearly impossible to see and appreciate, with each passing day thoughts of wanting gradually grow fewer, shorter in duration and generally less intense. Within a few months they will become the exception, not the rule, as you gradually start to develop an expectation of going entire days without once "thinking" about wanting for nicotine.
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Joined: January 16th, 2003, 8:00 am

September 10th, 2008, 12:44 am #21

Possible Hidden Health Conditions - Each puff of smoke contained more than 4,000 chemicals, while spit tobacco delivered up to 3,000. One or more of these chemicals may have been masking an underlying hidden health problem such as a thyroid condition (iodine) or breathing problems in smokers, including asthma (bronchiodialiators). Tobacco chemicals may also have been interacting with medications you were already taking and an adjustment may be necessary. Stay alert and get seen if at all concerned.
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Joined: January 16th, 2003, 8:00 am

October 14th, 2008, 8:50 am #22

Subconscious Trigger Extinguishment - As mentioned, we conditioned our subconscious mind to expect nicotine replenishment when encountering certain locations, times, events, people or emotions. Be prepared for each such cue to trigger a brief crave episode as the subconscious mind sounds the body's fight or flight survival alarm. Remember, it is impossible for any trigger to cause relapse so long as nicotine does not enter the bloodstream. Take heart, most triggers are reconditioned and extinguished by a single encounter during which the subconscious mind fails to receive the expected result - nicotine. See each crave episode as an opportunity to receive a reward, the return of yet another aspect of life.
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JoeJFree Gold
JoeJFree Gold

November 7th, 2008, 12:48 pm #23

Caffeine/Nicotine Interaction - Amazingly, nicotine somehow doubles the rate by which the body depletes caffeine. The caffeine user's blood-caffeine level will double to 203% of normal baseline if no intake reduction is made when quitting. This interaction is not a problem for any caffeine user who can handle a doubling of their of normal caffeine intake without experiencing symptoms. But consider a modest caffeine intake reduction, of up to one-half, if troubled by additional anxieties, difficulty relaxing or trouble getting to sleep.
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Joe J free
Joe J free

February 19th, 2009, 2:15 pm #24

Understanding the Big Crave - The "average" quitter will be experiencing just 1.4 crave episodes per day within ten days. After that you may soon begin to experience entire days without encountering a single un-reconditioned subconscious nicotine feeding trigger. If a later crave episode ever feels more intense, it is likely that it has been some time since your last significant challenge and you've dropped your guard and defenses a bit. It can feel as though you have been sucker-punched. If one does occur, see the distance between challenges as the wonderful sign of healing the incident reflects.

Crave Coping Techniques - One crave coping method is to practice slow deep breathing while briefly clearing your mind of all needless chatter by focusing on your favorite person, place or thing. Another popular three minute coping exercise is to say your ABCs while associating each letter with your favorite food, person or place. For example, the letter "A" is for grandmother?s hot apple pie. "B" is for warm buttered biscuits. You may never reach the challenging letter "Q."

Embracing Craves - Another coping technique is to mentally reach out and embrace your craves. A crave cannot cut you, burn you, kill you, or make you bleed. Try to be brave just once. In your mind, wrap your arms around the crave's anxiety energy and then sense as it slowly fizzles while within your embrace. Yes, another trigger bites the dust and victory is once again yours, as you reclaim yet another aspect of life!

Confront Your Crave Triggers - Within two weeks, you should begin to realize that everything you once did while nicotine's slave can again be comfortably done without it, and often better. Meet, greet and defeat your triggers. Don't hide from them. You need not give up anything during recovery except nicotine.
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Joined: November 11th, 2008, 7:22 pm

January 4th, 2010, 8:51 pm #25

Using Twitter to reach smokers
Although new to www.Twitter.com myself, I'm finding that it has excellent potential for connecting with smokers trying to quit. Search Twitter for "quit smoking" or "stop smoking." If you include either phrase in your 140 character Twitter post, it will show up in the search of others looking for help on the same topic.

You can communicate with individual posts by simply typing the @ symbol in front of their posting name, for example @JohnGoldx10 followed by your message.

Here are some Twitter tweets that I've put together which you are free to use. But be careful using too many standard Tweets too quickly as Twitter might interpret that as spamming. Together we can make a difference!

Breathe deep, hug hard, live long

John (Gold x10)

ADDICTION
Quit Smoking Tip: Winners treat nicotine dependency recovery as true chemical addiction, not a habit! - http://www.whyquit.com
Quit Smoking Tip: Smoking nicotine is highly addictive. When looking in the mirror see a "real" drug addict. There is only one rule - none!
Quit Smoking Tip: Nicotine desensitizes and upregulates dopamine pathway receptors. Ending use restores sensitivities! www.whyquit.com
Quit Smoking Tip: Our dopamine high was alert, not drunk or numb but nicotine dependency is as real as alcoholism, heroin or meth addiction.
Quit Smoking Tip: Drug addiction is about living a lie. Smoking nicotine does not define who you are, give you your edge or help you cope!
Quit Smoking Tip: Drug addiction is about living a lie. Everything we did hooked can be done better free. http://www.whyquit.com
Quit Smoking Tip: Why do half of smokers lose 13 yrs of life? They treat true addiction as if a habit. http://www.whyquit.com
Quit Smoking Tip: You are not fighting a whole pack or even a whole cigarette but just that first puff that spells relapse. www.WhyQuit.com
ATTITUDE
Quit Smoking Tip: Recovery and coming home can be the most beautiful period of our entire life. Embrace it !! www.whyquit.com
Quit Smoking: While nearly impossible to believe the first few days, coming home is the best gift you have ever allowed yourself!
BABY STEPS
Quit Smoking Tip: The next few minutes are all that matter and each will be entirely doable. Yes you can! www.whyquit.com
Quit Smoking Tip: Forget about quitting "forever," the biggest bite imaginable. Take it just one day at a time. www.whyquit.com
Quit Smoking Tip: Pace yourself as recovery is a journey not an event. All that matters are the next few minutes and each is doable!
BLOOD SUGAR
Quit Smoking Tip: Mind fog? Dont skip meals or expect to add low blood sugar symptoms to withdrawal symptoms. http://www.whyquit.com
Quit Smoking Tip: Do not skip meals or expect to add low blood sugar symptoms to withdrawal symptoms. http://www.whyquit.com
Quit Smoking Tip: Extra natural fruit juice the first 3 days eliminates nicotine faster and levels blood sugar - http://www.whyquit.com
CAFFEINE
Quit Smoking Tip: Nicotine doubled caffeines elimination rate. If feeling extra anxiety try cutting caffeine intake by 1/2. www.WhyQuit.com

COLD TURKEY
Quit Smoking Tip: No one can deny that more smokers stop smoking cold turkey than all other quitting methods combined - www.WhyQuit.com
CRAVES
Quit Smoking Tip: Crave episodes are < 3 mins. but time distortion can make it feel > 3 hours. Keep a clock handy - http://www.whyquit.com
Quit Smoking Tip: By day 10 the avg. quitter is experiening just 1.4 crave episodes per day, each less than 3 minutes!! www.whyquit.com
Quit Smoking Tip: Embrace that next crave. Wrap your mind around its energy. Feel it fizzle while within your embrace. www.whyquit.com
Quit Smoking Tip: Confront your smoking cues, take back life, dont hide from them. But avoid or be extremely careful with early alcohol use!
Quit Smoking Tip: Most smoking cues are extinguished by a single encounter. Crave = reward! Return of a slice of life! www.whyquit.com
Quit Smoking Tip: Write down your quitting reasons, carry them with you and read them during challenges - http://www.whyquit.com
Quit Smoking Tip: Calm your deep inner primitive mind as it controls our panic (fight or flight ) response. www.whyquit.com
CRUTCHES
Quit Smoking Tip: Avoid crutches. A crutch is anything leaned upon so heavily that if removed would result in loss of support and relapse.
Quit Smoking Tip: It is dangerous to lean upon another new quitter as our quitting buddy. Pick a long-term ex-user or never-user instead!
EMOTIONAL RECOVERY
Quit Smoking Tip: It is normal to navigate 5 emotional phases: denial, anger, bargaining, depression and acceptance. www.whyquit.com
Quit Smoking: While it may feel like an emotional train wreck the first 3 days the worst is soon over. Just one hour and day at a time!
FEAR
Quit Smoking Tip: Dont be afraid of coming home, its beautiful! Living here on Easy Street is great! Just one rule ... no nicotine today!
Stop Smoking Tip: Why fear coming home and going entire days without once wanting to smoke? It is heaven! http://www.whyquit.com
Stop Smoking Tip: What is your biggest quitting fear? I bet it is on this list - http://www.ffn.yuku.com/topic/22894
FREEDOM FROM NICOTINE
Quit Smoking Tip: Explore "Freedom from Nicotine," the Nets most focused nicotine dependency recovery forum - http://www.ffn.yuku.com/
JOEL'S LIBRARY
Quit Smoking Tip: Joel Spitzers free quitting book "Never Take Another Puff" has been downloaded 2.2 million times. Why? - www.WhyQuit.com
Quit Smoking Tip: Watch Joel Spitzers 64 free video stop smoking lessons at www.WhyQuit.com - no pop ups, no ads, and no donations accepted
KEEPING CIGS
Quit Smoking Tip: Throw away all nicotine products. A new study shows keeping cigs increases crave intensity - http://www.whyquit.com
KNOWLEDGE = POWER
Quit Smoking Tip: I may want to build a skyscraper but if I dont know how it can prove rather challenging. Knowledge=power! www.WhyQuit.com
Quit Smoking Tip: Fighting in ignorance and darkness is like trying to land a plane without putting the wheels down. www.WhyQuit.com
Quit Smoking Tip: What learning takes place by wearing patches or swallowing pills? Knowledge is power! http://www.whyquit.com
LAW OF ADDICTION
Quit Smoking Tip: Its impossible to fail so long as zero nicotine enters the bloodstream. Only one rule, no nicotine today! www.WhyQuit.com
Quit Smoking Tip: Studies show that just one puff of nicotine all but guarantees relapse, as the brain is soon begging for more.
MOTIVATION
Quit Smoking Tip: The wind beneath our wings is dreams and desires not strength or willpower. Keep them alive. www.whyquit.com
Quit Smoking Tip: Bryan was 33, Noni 32 and Deb 38 when bad news arrived. Each started smoking as teens. Read their story - www.whyquit.com
NEW YEARS QUITTING
Want to quit smoking for New Years? It isn't too late! Explore www.WhyQuit.com where knowledge becomes power!
PROCESS
Quit Smoking Tip: Master all 4 layers of healing/recovery: physical, psychological, emotional and conscious. Embrace each! www.WhyQuit.com
QUITTING FOR OTHERS
Quit Smoking Tip: Do this for "you" not others or you'll foster a sense of destructive self deprivation - http://www.whyquit.com
PLANNING
Quit Smoking Tip: Two new studies show that unplanned quitting attempts are twice as successful. Jump in the pool - http://www.whyquit.com
PHYSICAL WITHDRAWAL
Quit Smoking Tip: Nicotine leaves the body at a rate of 1/2 every 2 hrs. Within 72 hrs you will be nicotine-free! www.whyquit.com
Quit Smoking Tip: Withdrawal peaks in intensity within 72 hrs and then begins to decline. Patience. Yes you can! www.whyquit.com
RATIONALIZATIONS
Quit Smoking Tip: We didnt smoke because we liked smoking but because we did not like what happened when we didnt smoke. www.whyquit.com
Quit Smoking Tip: Smoking does not relieve stress. Nicotine is an alkaloid and stress an acid event inside body fluids. We had to smoke.
Quit Smoking Tip: Did you smoke for flavor or taste? There are zero tastebuds inside our lungs, the place we sucked smoke. www.whyquit.com
Quit Smoking Tip: Think smokes are your pal? Read "My Cigarette, My Friend"
http://www.whyquit.com/whyquit/joelcigfriend.html
Quit Smoking Tip: Did you smoke less than other smokers? Being a little bit addicted is like being a little bit pregnant.
Quit Smoking Tip: Were you a closet smoker? If so, this is an excellent article: http://www.ffn.yuku.com/topic/9970
RELAPSE
Quit Smoking Tip: Just one puff and 50% of brain nicotinic receptors will be occupied by nicotine within 10 seconds. Only one rule - none!
Quit Smoking Tip: Alcohol is involved in 50% of smoking relapses. Use EXTREME caution with early drinking - www.WhyQuit.com
Quit Smoking Tip: Studies show that just one puff of nicotine all but guarantees relapse, as the brain is soon begging for more.
Quit Smoking Tip: There is no legitimate excuse for relapse, none! Picture successfully navigating the most horrific loss imagineable!
THOUGHT FIXATION
Quit Smoking Tip: Conscious thought fixation is the longest yet least intense recovery layer. Navigate it with truth! www.whyquit.com
WHYQUIT
Quit Smoking Tip: Explore "Freedom from Nicotine," the Nets most focused nicotine dependency recovery forum - http://www.ffn.yuku.com/
Why Quit Smoking? Visit www.WhyQuit.com if losing hope or thinking about throwing in the towel. Meet Bryan, Noni, Kim, Deb
Why Quit Smoking? This link is to Bryans story, dead at age 34 http://www.whyquit.com/whyquit/BryanLeeCurtis.html
Why Quit Smoking? Noni was 33. Imagine being dead 6 months before your childs 1st birthday - http://www.whyquit.com/whyquit/A_Noni.html
Why Quit Smoking? Deb, age 38, gives a detailed account of death by lung cancer - http://www.whyquit.com/whyquit/A_Deborah.html
Why Quit Smoking? Kim 44 joined our support group after being diagnosed with lung cancer - http://www.whyquit.com/whyquit/A_Kim.html
www.WhyQuit.com was built for New Year's quitters: free support, tips, two e-books & video counseling
QUITTING AIDS
Quit Smoking Tip: At www.RethinkYourQuit.com Pfizer attempts to discourage New Years cold turkey quitters. Why? $$$$$$$$

Quit Smoking Tip: Pfizer cannot admit the truth, that more smokers quit cold turkey than all other methods combined. Why? $$$
Quit Smoking Tip: Pfizer cannot admit the truth, that its Chantix studies were not blind, and are not rooted in science.
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kattatonic1
kattatonic1

November 3rd, 2010, 1:09 am #26

Just an FYI.  Link to John's book in this article is broken.  
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