Welcome! Are you ready to take back your life?

John (Gold)
John (Gold)

5:49 AM - Feb 07, 2003 #1

Are you ready to take back your life?
Have you tried all the quit smoking magic cures and yet still find yourself hooked? Is it possible that you skipped the most important step of all? When did you take the time to read the instructions that came with your addiction?
Was the stroke of midnight on New Year's Eve 2002-2003 once again supposed to be the exact moment in time when you quit smoking forever and permanently broke nicotine's powerful grip upon your life? Did it really need to be?
In truth, quitting on January 2, February 3, March 4, April 5, in the middle of any day, tomorrow, or even before that next puff are all perfect times to begin the up to 72 hours needed to purge your body of all nicotine so that chemical withdrawal can peak in intensity and then begin to gradually decline. In truth, any moment that you choose to reclaim your life is a glorious moment indeed.
Contrary to what you'll read, it doesn't take massive planning, truckloads of motivation, spending your hard earned money on the lastest and greatest magic cure, a certain number of attempts (usually said to be 5), or you making major changes in your life, in order to quit. It requires only genuine desire and you taking the time -- at long last -- to read the instructions that came with your addiction.
More than 90% of all successful quitters alive today - an estimated 1.2 billion - quit smoking cold turkey. Most of them discovered the power of nicotine - just one puff - through repeated failures (usually said to be 5) and the school of hard-quit-knocks. Could education have served as a shortcut? Absolutely!
Nicotine Addiction - In 1988 the U.S. Surgeon General declared that nicotine is chemically addictive and likened the pharmacologic and behavioral processes responsible for "tobacco addiction" to those responsible for addiction to heroin and cocaine (ACSH). Since then science discovered that the brains of nicotine smokers on autopsy were found to have grown millions of extra neurons in the cortex, striatum, and cerebellum regions (1995, 1999). There is a growing sense that this visual "up-regulation" of brain cells may play a role in the addiction process itself (NIDA, 2002).
Between 1988 and today science has clearly presented neuro-chemical evidence that nicotine enslaves the brain's dopamine reward pathways in a manner strikingly similar to other drugs of addiction (HealthCanada, WhyFiles). Today the National Institute of Drug Abuse is trying to get the states to look at treating nicotine dependency as the true chemical addiction that it is. It has openly declared that withdrawal from chronic nicotine use rivals the magnitude and duration of similar changes observed during withdrawal from other drugs such as cocaine, opiates, amphetamines, and alcohol.
In comparison studies with heroin, cocaine and alcohol, experts are consistently concluding that nicotine ranks highest when it comes to chemical dependency - defined as how difficult it is for the user to quit, the relapse rate, the percentage of people who eventually become dependent, the rating users give their own need for the substance and the degree to which the substance will be used in the face of evidence that it causes harm (Henningfield Study and Benowitz Study, B.Y.U. Drug Comparison Study). Only last year (March 2002) did we begin to fully appreciate how nicotine is so much more captivating than other drugs of addiction. It some articles its now being called the most perfectly designed substance of addiction.
Although U.S. cigarettes still do not carry any addiction warning label, since 2000 the Canadian government's cigarette pack warning label has declared "WARNING: CIGARETTES ARE HIGHLY ADDICTIVE - Studies have shown that tobacco can be harder to quit than heroin or cocaine."
Even the web sites of the tobacco companies are now admitting that nicotine is addictive. At the Philip Morris web site it states "we agree with the overwhelming medical and scientific consensus that cigarette smoking is addictive."
From England (Royal College of Physicians) to America's heartland (Illinois) and on to the West coast (Washington), youth and smokers are being taught that nicotine dependency is a true chemical addiction, on a par with all other drugs of addiction.
The Law of Addiction - The law of addiction is simple and its understanding crucial. If a former nicotine addict uses any nicotine, even one puff, they are all but assured of full and complete relapse back to their old level of nicotine intake or higher. Whether you quit for a day, a month, a year or a decade, just one puff of new nicotine and your period of healing and freedom are over.
Chemical Withdrawal - Recovery Benefits Timetable - Nicotine's half-life in the human body is two hours. Within 72 hours the quitter's body is nicotine free and chemical withdrawal peaks in intensity as the brain begins sensing the arrival of, and adjusting to, nicotine free blood serum. But, just one puff and the early quitter must again endure the anxieties associated with another 72 hours of nicotine cleansing. Few of us are strong enough to go toe-to-toe with nicotine but then we don't need to be as nicotine's I.Q. is zero. Don't try to out-muscle your addiction, outsmart it!
When it comes to true chemical addiction, there is no such thing as having "just one." It's a destructive illusion that kills. Instead of picturing that one "perfect" smoke, picture all the others that come with it. Instead of trying to cheat or reward yourself by bumming just one cigarette, grab the entire pack and run because you're going to need every single one of them, and the thousands more that follow. There is only one rule to staying free - Never Take Another Puff!
Quitting smoking is a temporary period of adjustment during which a nicotine dependent person develops the patience needed to allow themselves to once again become 100% comfortable functioning with natural levels of dopamine and adrenaline. Peak chemical withdrawal occurs within 72 hours and within 10 days to two weeks the brain has chemically adjusted to functioning without nicotine.
Craves and thoughts that occur over time - Psychological recovery also normally peaks at about day three, when an "average" of six crave episodes occur. A crave episode is triggered by encountering a time, place, location, emotion, event, or activity that acted as a conditioned cue for your subconscious mind to begin to expect the arrival of new nicotine. It's the ingrained nicotine feeding patterns that you selected to fulfill your chemical addiction's endless need for more.
The good news is that most triggers are reconditioned and discarded by the mind with a single encounter. The good news is that no crave episode will last longer than three minutes but be sure and look at a clock as your mind may try and convince you that the minutes are hours. The good news is that the "average" quitter experiences just eighteen minutes of craves on the most challenging day - day three. The good news is that by day ten the "average" quitter is experiencing just 1.4 craves per day.
You may have established more feeding cues than the "average" quitter but even if you are compelled to meet, greet and defeat ten triggers on your most challenging day, that's still no more than thirty minutes of crave episode anxiety on the worst day of all. Can you handle 30 minutes of substantial anxiety? Sure you can, we all can.
Within a few weeks you'll begin experiencing entire days without encountering an un-reconditioned crave trigger, but remain alert. After going a few days without a crave episode it's normal to let your guard down, and when a trigger is eventually encountered it is likely to feel like you've been caught off-guard and sucker-punched. The crave was no more intense than others. It's just that you were no longer in battle mode, awaiting its arrival.
Thoughts and Memories - As the number of craves continue to dwindle, your focus will turn to a phase where you'll find yourself sorting through and dealing with thousands or even millions of independent memories associated with years of lighting, puffing, tasting, smelling, inhaling, sensing, ashing, butting, needing, craving, feeding, buying and sharing your addiction.
At times, a sea of thoughts can seem to flood your mind. Unlike crave episodes, thoughts can linger on as long as you allow them. The good news is that to a great extent we can control our thoughts. The good news is that with each passing day you'll experience fewer and fewer thoughts of wanting to smoke. The good news is that within just a few months you'll begin to experience entire days where you never once think about wanting to smoke.
Baby steps - An important initial expectations tip is to abandon all thought of quitting forever - a mighty big bite to chew upon - and instead view each day of freedom as the full and complete victory that it truly is - Take it one day at a time! If you insist upon measuring success in terms of quitting forever, when will you be entitled to celebrate? What good is celebrating once you're dead?
Below are a dozen solid quitting tips to help take the "cold" out of cold turkey quitting. For additional information, motivation enhancement, group support, free counseling, and hundreds of additional pointers you're in the right place as 150,000 archieved Freedom posts address almost every cessation topic imaginable!
1) Blood sugar changes when quitting - Drink plenty of fruit juices the first three days to help avoid symptoms associated with wild blood sugar swings - headaches, an inability to concentrate, dizziness, time perception distortions and the ubiquitous sweet tooth. Cranberry juice is excellent.
Nicotine fed you by indirectly pumping stored fats and sugars into your blood via adrenaline releases. It allowed us to skip meals and yet not feel hungry because nicotine was feeding us. Normal people must eat. It isn't a matter of consuming more calories but of learning to spread our daily intake out more evenly over the entire day.
2) Caffeine tolerance changes after cessation - possible changes - Blood studies have shown that nicotine accelerates the rate at which caffeine is metabolized by 203%. This means that nicotine smokers may need twice the caffeine as non-smokers in order to feel the same effects from caffeine.
If you are a heavy caffeine drinker (over 750 mg) and you failed to reduce your caffeine intake by roughly half during prior quitting attempts then it's likely that you found yourself climbing every wall in sight. Don't give up your caffeine but do understand why you may need less.
3) Quit for yourself - Quit for yourself not others. If you quit for others, what will happen the first time they disappoint you? We call it "junkie thinking" and it is a "quit" killer. Don't entrust your cessation motivation to anyone but you. It may be fun to have a quitting buddy along but do not lean upon them as a primary source of motivation. Also don't expect your family to appreciate what it's like for a drug addict during withdrawal and recovery unless they've ever been chemically dependent themselves. It just isn't fair.
4) Crutches - Although you may need to reduce your caffeine intake or take great care in using alcohol during the first week, don't give up anything in your life when quitting except for nicotine. Also, don't pick-up any new crutches either, good or bad. Food can be a crutch but so can any abrupt or major lifestyle change, even exercise programs. A crutch is any new activity that you are relying and depending upon to help you quit. You don't need any crutches.
5) Make a list of why you want to quit smoking - Write down all of your reasons for quitting, keep them close at hand, and use them as a powerful crave coping tool during challenging moments. Also, take a few notes or keep a diary during the first few days so that you can document what withdrawal was like. The mind quickly suppresses life's negative memories. Preserve them as both a yardstick to measure your healing and a tool to renew and invigorate your motivation to stay quit.
6) Crave coping tips - What will you do to get though a craving that lasts up to three minutes? Have both a primary plan and at least one back-up and use them all if need be. Three approaches during crave episodes are to briefly distract your mind, to relax it, or to confront the crave head-on.
Distraction can be any activity that works for you including walking away from the relapse threat, a brief period of exercise, or even screaming into a pillow. Try reciting your ABCs while associating each letter with a food (A is for Grandma's hot apple pie).
Relaxation can range form of a five minute shower to a few slow deep breaths while clearing your mind of all chatter and focusing on your favorite color, object, person or place.
Crave confrontation can be empowering. In your mind relax while reaching out and Embracing crave episodes . It can not hurt you, cut you or make you bleed. Wrap your arms around it. Sense its power peak in intensity and then slowly begin to subside. Victory is yours!
In that a crave episode is always less than three minutes, delay is your friend. Get rid of all your cigarettes and build-in a bit of delay. With tobacco having a 50% kill rate - each dying an average of more than 5,000 days early - chemical withdrawal is not a time for mind games. You have nothing to prove.
7) Quitting Aids - On September 11, 2002, a new California study was published in the Journal of the American Medical Association (JAMA) which concluded that "NRT appears no longer effective in increasing long-term successful cessation in California smokers." Here is a link to the JAMA study - http://jama.ama-assn.org/issues/v288n10 ... 11973.html
NRT is the nicotine patch, gum, spray, inhaler and lozenge. Nicotine is nicotine, as it all comes from the same plant. In the "real-world" those using NRT are not part of some highly structured medical study whose education program focused exclusively on successful nicotine delivery device transfer (from tobacco to NRT device), while ignoring the abrupt nicotine cessation education needs of those in the control or placebo group - like "Tips" one and two above.
Not only does NRT needlessly prolong nicotine withdrawal, the fact that it does so is being used in many studies in order to claim success. For example, in the new nicotine lozenge studies the authors declare successful "cessation" at three months while study participants continue using the nicotine lozenge for six months.
The slight of hand is in defining "quitting" as quitting smoking and not in breaking nicotine's powerful grip upon the brain's dopamine reward pathways. Under definitions used in most medical studies a nicotine smoker who gets hooked on nicotine gum or chewing tobacco has successfully quit. Keep your eye on the nicotine!
8) The smoking dream - Your body's healing is likely to trigger one of the most vivid dreams in your entire life. Don't be afraid as it's perfectly normal. You'll awake convinced that you have actually smoked, when what your improved senses of smell and taste have sampled are the odors being given off during the breakdown of tars inside horizontal healing lungs.
9) Minimizing the weight gain - Although metabolism changes can account for a pound or two of weight gain, within just ninety days of quitting you can expect an almost one-third increase in overall lung function. The ability to build cardiovascular endurance is a powerful tool for change. Quitting smoking does not cause major weight gain - eating does.
Two quick points. Smoking was your old cue that a meal had ended and you may need to find a healthy new cue (walk, dishes, tooth-pic, brushing your teeth). Also, with nicotine feeding us, many smokers are not used to encountering and dealing with true hunger. Whether you eat with a shovel or a teaspoon it still takes roughly 25 minutes for your body to digest those first few bites so that the brain's hunger switch can be turned off. When hunger arrives eat as slowly as possible.
10) Possible Withdrawal Symptoms - In dealing with symptoms it's pretty safe to blame quitting for almost everything you feel during the first three days, but after that you need to listen more closely to your body and contact your doctor should you have any lingering concerns.
Each puff of smoke introduced over 500 gases and 3,500 chemical particles into your body. Some of those chemicals could have been hiding or masking a serious underlying condition (for example asthma or thyroid conditions) or even interacting with medications that you were already taking (like depression meds). It is not unusual for medications to need adjusting.
11) Understanding emotional loss experienced when quitting - Even though you are leaving an extremely abusive and destructive relationship, the endless cycle of using nicotine to briefly satisfy your dependency created a powerful bond. During this temporary journey of adjustment from active smoker to comfortable ex-smoker, the emotional sense of loss and the phases you'll go through can be similar to those experienced during the death of a loved one - denial, anger, bargaining, depression and acceptance.
Although it is normal to feel a short term sense of loss when quitting, chronic organic depression is also real and for some smokers nicotine became a deadly means of medicating it. If you become at all concerned about lingering depression then seek medical assistance not nicotine!
12) Patience - While quitting, the next few minutes will always be doable. One of the greatest challenges faced by the new quitter is in developing quitting patience after a lifetime of sensing new nicotine arrive in their brain within 10 seconds of a new puff. Give yourself a couple of minutes and the worst will pass. Someday soon you'll look back upon your biggest challenge of all as your greatest moment of glory.
Just one day at a time, baby steps and never forget the golden rule - no nicotine - Never Take Another Puff!
Breathe deep, hug hard, live long! John : )
Last edited by John (Gold) on 5:28 PM - Oct 20, 2009, edited 2 times in total.
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Toast (GOLD )
Toast (GOLD )

6:38 AM - Feb 07, 2003 #2

Wow, John! What a pile of good info!
Melissa
20 months
Last edited by Toast (GOLD ) on 3:44 PM - Oct 20, 2009, edited 1 time in total.
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Joined: 8:00 AM - Jan 16, 2003

7:23 AM - Feb 07, 2003 #3

I agree with Melissa! This would be a good one to print for a friend who's interested.......
Thanks.
Sal
Three weeks, four days, 16 hours, 24 minutes and 19 seconds.
513 cigarettes not smoked, saving $89.89.
Life saved: 1 day, 18 hours, 45 minutes.
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jdinkcmoGOLD
jdinkcmoGOLD

7:23 AM - Feb 07, 2003 #4

WOW, John....this was an awesome read!! Whether she likes it or not, I've sent this to my sister. She quit a year ago and then blew it after some 5 months. She was using one of those doofus NRT cig looking gadgets so she may have never actually detoxed from the nicotine. When I began my quit 3 weeks ago, she mentioned that she needs to try again. This time, I hope she wakes up and goes for FREEDOM. Hope I'm as fluent on all this by the time I'm gold as you! Thanks for a great piece. JD

I have been Quit for: 3 Weeks 1 Day 15 Hours 14 Minutes 43 Seconds. I have NOT smoked 950, for a savings of $159.24. Life Saved: 3 Days 7 Hours 10 Minutes.
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Parker GOLD
Parker GOLD

10:55 AM - Feb 07, 2003 #5

I am so grateful that after 32 years of smoking I reclaimed my life. There is real freedom and true comfort on the other side of nicotine addiction.

Thanks, John!

Parker - 8 months
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John (Gold)
John (Gold)

12:26 PM - Mar 03, 2003 #6

Can You Handle 30 Minutes
of Crave Anxiety?
Some habit triggered craves truly might feel like a short panic attack but keep in mind that unlike smoking "thoughts" (which are far more controllable but that can linger inside your mind for as long as you allow them), a triggered crave is extremely short lived and almost always less than three minutes in duration. I encouage you to look at a clock and time your first few craves. If you don't, the intensity of the experience might tend to slow time to a snail's pace and lead you to believe that it is lasting much longer than it really is. I think you'll find it amazing just how brief they really are. Don't be fooled.
The below chart is from a very detailed quit smoking study and it shows the AVERAGE number of craves that the AVERAGE quitter documented during the first 10 days of their journey home. Keep in mind that many quitters experience fewer while others experienced more. These are only averages.

Assume for a moment that day three of your cessation experience will be ABOVE AVERAGE and that you will experience 10 craves on day three instead of the average of 6. Further assume that no single crave will last longer than 3 minutes. That is a total of 30 minutes of crave anxiety on the most challenging day of your entire recovery. Are your motivations for quitting sufficient to carry you through 30 minutes of challenge on your most challenging day of recovery? You bet you are! Write them down, hold them close and before you know it you'll begin believing that life without nicotine is at last within your grasp. John
Last edited by John (Gold) on 3:46 PM - Oct 20, 2009, edited 1 time in total.
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John (Gold)
John (Gold)

10:47 PM - Mar 06, 2003 #7

Dreams Born of Reality are the Fuel Home
Welcome to Freedom! What is the inner source that will allow you to stop smoking nicotine, skip those once mandatory feedings, and resume full control of your life? Strength, willpower, desire?

It would be natural to think that it's a combination of the three but none of us are stronger than our addiction, as is clearly evidenced by our inability to live the drug addict's first wish of being able to control the uncontrollable. You cannot beat your dependency into submission, stand toe to toe with it, or handle one puff of nicotine and prevail. Nicotine's chemical bond with the brain's reward pathways is beyond the reach of strength.

Willpower? Yes, we can each temporarily muster mountains of willpower but can willpower make any of us of us endure a challenge that we lack the motivation to complete? Can you inhale, chew or **** nicotine into your body and then "will it" to not travel to the brain's addiction circuitry or create the chemical need for more? Have you ever been able to order or command the challenges of chemical withdrawal or psychological recovery to cease? If we are incapable of using strength to control our addiction and we cannot "will" our chemical dependency into hibernation or submission, then what remains?

As simple as it may sound, dreams and desires born of honest recognition of tobacco's impact upon our life have the amazing ability to fuel change, but it takes keeping those original honest motivations in the forefront and driver's seat of our mind so that they can both consciously and subconsciously guide us home.

The successful quitter finds ways to protect and safeguard their primary motivations so that they remain robust, alive and available at a moment's notice to fuel the patience needed to transition this temporary period of adjustment called "quitting." The intelligent quitter's strategy combines an understanding of the law of addiction - one puff of nicotine equals relapse - with well-protected core motivations.

The successful quitter does not try to forget what their health was like while smoking, what it felt like to be controlled, the growing sense of becoming a social outcast, or that feeling as we stood at the tobacco counter and paid our hard earned money to purchase the more than 4,000 chemicals contained in each cigarette that would slowly destroy our body and mind. The successful quitter keeps such memories - and others - in the forefront of their mind as honest reminders and motivations to fuel their dreams and desires.

The intelligent quitter realizes that if they allow their motivations to die that it is highly likely that their freedom and healing may die along with them. The intelligent quitter finds ways to fuel their motivations, just one day at a time, through study, understanding, education, skills development, critical observation and honesty. They know that they are 100% guaranteed to continue free today if they'll only maintain and protect their original day #1 genuine desires to ... Never Take Another Puff!
Breathe deep, hug hard, live long. John : )
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nadette bronze
nadette bronze

1:42 AM - Mar 22, 2003 #8

thank you very much john!
nadette
2w, 4d
730cns
$109.50jingling
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John (Gold)
John (Gold)

12:25 PM - Mar 31, 2003 #9

Have you fully accepted the fact that
you are a
REAL drug addict?

If you have repeatedly tried to quit smoking but failed, you need to understand that you do not smoke because you are bored, to reduce stress, because you're happy or sad, because you like the smell or taste, or because you enjoy smoking. You smoke because you are a real live honest to goodness drug addict, in the exact same sense as an alcoholic or heroin addict. Make all of the excuses you want, your brain is married to and chemically dependent upon mandatory regular nicotine feedings and it probably has been for a long, long time. Nicotine's half-life in the human body is about two hours. Within two hours of last smoking nicotine your blood serum nicotine level drops by half. In another two hours it will drop by half yet again. We don't need to look at any fuel meter or gauge in order to see it dropping. Our brain sends a small urge reminding us that it is time to fuel-up again. If we don't listen to the smaller urge, the message will gradually grow in intensity until we find ourselves in full-blown nicotine withdrawal.

You don't smoke immediately prior to entering or leaving a store because you are excited about going shopping or about the purchases you just made. You smoke to tank-up and get through your shopping experience without having to deal with your addiction's craves and urges, or because you stayed too long and it's once again time to feed that endless cycle of need.

You say that you smoke to calm your stress? Nonsense! Nicotine dependency increases the level of anxiety associated with every stressful situation the dependent smoker has ever encountered. Nicotine is an alkaloid and stress is a major acid producing event. Have you ever seen baking soda (an alkaloid) poured on an acid covered car battery terminal? It's that fast!

A smoker and a never-smoker have a flat tire. The never-smoker reaches for the jack to change the tire while the smoker must first deal with stress induced chemical withdrawal. Once the smoker finishes caring for their chemical dependency, they then turn their attention to the original stressful event, which never once was solved by smoking nicotine and still needs their attention.

Until we are willing to study, understand and appreciate nicotine smoking for what it truly is - an endless cycle of mandatory chemical replenishment - we will not be able to come to terms with all the excuses and false justifications we create and rely upon in order to justify smoking that next cigarette.

Knowledge is power. What lessons did you study and learn while using the nicotine patch or gum? What knowledge and understanding did you rely upon with your last cold turkey attempt? What did the hypnotist or acupuncturist actually teach you?

You are a drug addict and with your method of delivery (smoking nicotine) comes a 50/50 chance of killing yourself and dying roughly 5,000 days early. Are five thousands days without breath, joy, family, friends, love, and life worth spending a few hours of study time in order to avoid? Isn't it time to master your master?

Breathe deep, hug hard, live long,

John
Last edited by John (Gold) on 4:00 PM - Oct 20, 2009, edited 2 times in total.
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Christine06516
Christine06516

9:04 PM - Mar 31, 2003 #10

John, I just have to recommend this site, there is enough information to get a lurker interested enough to look further. I give this thread a huge "high five".....

Christine 16 days, 8 hours into my Freedom!!!
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John (Gold)
John (Gold)

10:15 AM - Apr 15, 2003 #11

Joel's Reinforcement Library




"Take it ONE DAY AT A TIME"





This concept is taught by almost all programs which are devoted to dealing with substance abuse or emotional conflict of any kind. The reason that it is so often quoted is that it is universally applicable to almost any traumatic situation.

Dealing with quitting smoking is no exception. Along with NEVER TAKE ANOTHER PUFF!, ONE DAY AT A TIME is the key technique which gives the smoker the strength to successfully quit smoking and stay free from the powerful grip of nicotine dependence.

When first quitting, the concept of ONE DAY AT A TIME is clearly superior to the smoker thinking that he will never smoke again for the rest of his life. For when the smoker is first giving up smoking, he does not know whether or not he wants to go the rest of his life without smoking. Most of the time the smoker envisions life as a non-smoker as more stressful, painful, and less fun.

It is not until he quits smoking that he realizes his prior thoughts of what life is like as a non-smoker were wrong. Once he quits he realizes that there is life after smoking. It is a cleaner, calmer, fuller and, most important, healthier life. Now the thought of returning to smoking becomes a repulsive concept. Even though the fears have reversed, the ONE DAY AT A TIME technique should still be maintained.

Now, as an ex-smoker, he still has bad moments every now and then. Sometimes due to stress at home or work, or pleasant social situations, or to some other undefinable trigger situation, the desire for a cigarette surfaces. All he needs to do is say to himself, I won't smoke for the rest of today; tomorrow I will worry about tomorrow. The urge will be over in seconds, and the next day he probably won't even think of a cigarette.

But ONE DAY AT A TIME should not only be practiced when an urge is present. It should be practiced daily. Sometimes an ex-smoker thinks it is no longer important to think in these terms. He goes on with the idea he will not smoke again for the rest of his life. Assuming he is correct, when does he pat himself on the back for achieving his goal. When he is lying on his death bed he can enthusiastically proclaim, "I never smoked again." What a great time for positive reinforcement.

Every day the ex-smoker should wake up thinking that he is not going to smoke that day. And every night before he goes to sleep he should congratulate himself for sticking to his goal. Because pride is important in staying free from cigarettes. Not only is it important, but it is well deserved. For anyone who has quit smoking has broken free from a very powerful addiction. For the first time in years, he has gained control over his life, rather than being controlled by his cigarette. For this, he should be proud.

So tonight, when you go to sleep, pat yourself on the back and say, "Another day without smoking, I feel great." And tomorrow when you wake up, say, "I am going to try for another day. Tomorrow I will deal with tomorrow." To successfully stay free from smoking, TAKE IT ONE DAY AT A TIME and - NEVER TAKE ANOTHER PUFF!


Joel
Last edited by John (Gold) on 4:00 PM - Oct 20, 2009, edited 1 time in total.
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John (Gold)
John (Gold)

9:34 PM - Apr 21, 2003 #12

Joel's Reinforcement Library


He Will Quit When He "Bottoms Out!"


It used to be believed that when dealing with drug addictions, such as alcoholism or illegal drug abuse, the addict had to "bottom out" before realizing the need for help. Bottoming out meant life became so complicated and unmanageable that the abuser would finally see that there was no other alternative except to quit drugs or lose everything and everyone close to him. What types of situations would precipitate an addict to come to such a realization? Things so severe as losing a family, career, health, or maybe even ending up homeless or in jail.

All these occurrences are traumatic and should be considered life shattering experiences. However given a lot of time, support and professional assistance, the addict can often regain some semblance of a normal lifestyle. Many even feel that living through such an experience gives them a real love of life and sobriety that they could never have fully appreciated without having survived such devastating experiences. As long as bottoming out doesn't entail loss of life, there is always some hope for rectifying the problems the drugs brought on and maybe coming out stronger than they were before drugs became a part of their lives.

Smokers, too, are drug addicts. Unfortunately, some smokers are content with the idea of waiting to bottom out before making a drastic move like quitting smoking. Until then they feel that their lives are quite manageable. When things get bad enough they believe they will quit with relative ease. While this sort of logic has been known to work with other drug dependencies, there is a major flaw in approaching smoking in this manner.

Bottoming out experiences for smokers are not normally correctable by time. Smokers generally won't lose their families from smoking. They probably won't lose their job, and they probably won't end up homeless and penniless trying to support their addiction. They won't end up in jail for smoking, and they will never be committed to treatment without their own consent. So what kind of incident is likely to be considered bottoming out for the smoker?

Diagnosis is the most common way smokers bottom out--diagnosis of a disease like cancer, heart disease or emphysema. While quitting upon diagnosis may improve chances of survival, a lot of irreparable damage is already done. With emphysema, the patient's breathing will be impaired for the rest of his or her life. Stopping smoking will significantly slow up or stop further deterioration, but normal breathing will never again be possible. Waiting for a diagnosis of cancer or circulatory disease as the bottoming out experience may cost the smoker his or her life. In fact, some smokers never have the opportunity to bottom out. The first discernible symptom for these smokers is sudden death which is not the bottoming out experience the smoker was likely counting on.

Many who quit before bottoming out recognize that they feel physically and emotionally better than they have in years and truly do appreciate the health and self esteem improvements. Those who quit should be proud of their accomplishment. They quit before they had to, and they will derive the greatest benefits for having taken that action.

For those who are waiting for that magic moment when they know it is time, be forewarned. You may not have the strength to quit at that time; you may not get the desire to quit in time; and, most importantly, you may not have the opportunity to quit in time. Last year, over four million died prematurely waiting for the right time. They never found it. Don't feel the need to wait for some unforeseen inspiration. Quit now before you have to. Quit now and - NEVER TAKE ANOTHER
Joel

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John (Gold)
John (Gold)

10:36 PM - Apr 28, 2003 #13

There is no such
thing as just one
Last edited by John (Gold) on 4:06 PM - Oct 20, 2009, edited 1 time in total.
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John (Gold)
John (Gold)

12:13 AM - May 28, 2003 #14

World No Tobacco Day 2003
Saturday, May 31, 2003
If you've stumbled upon WhyQuit, Joel's Library and Freedom in preparing to break nicotine's grip upon your mind, health and life during World No Tobacco Day 2003 (WNTD), we certainly are glad you found us, as this place is one of the world's best kept secrets but not by choice.
You see, the pharmaceutical industry stands to make billions marketing nicotine and the concept of gradual nicotine weaning, and their economic influence extends far and wide. No, you will not find WhyQuit's link at many major web-sites as it is the objective of most to get you to purchase and use nicotine and it's our objective to help you stop using it.
It's estimated that between 70 to 80% of all nicotine smokers attempting to quit on WNTD will do so abruptly by going cold turkey. Sadly, although forums like WhyQuit, Joel's Library and Freedom openly share a tremendous body of knowledge and information about how to successfully navigate abrupt nicotine cessation, most internet sites offering quit smoking info have been transformed into storefronts where nicotine in creative new delivery vehicles is sold as "medicine" and where visitors are taught that weeks or months of its use in gradual nicotine weaning is "therapy." In March 2003, paid consultants for the gradual nicotine weaning industry published a meta-analysis in Tobacco Control which combined eight OTC NRT studies and concluded that only 7% of those using OTC gradual weaning products were still not smoking at six-months. Yes, a 93% midyear relapse rate.

In online comments the study's authors admit that on "average" abrupt cessation programs are more than twice as effective as OTC NRT, yet finding ANY internet cessation site the reveals this well kept secret, or that directs cold turkey quitters to educational resources or programs focusing on their immediate needs, is almost impossible. Why? I think you'll find the following comments of the study's authors rather eye-opening:
Those marketing NRT bash cold turkey quitting - the cessation method responsible for all but a sliver of earth's estimated one billion comfortable ex-smokers - in almost every television advertisement. It isn't hard to understand why the quitter education efforts of the few organizations who do appreciate the difference between cessation rates associated with ignorant in-the-dark uneducated cessation and educated cold turkey quitting, are being suppressed.

Here at WhyQuit we've become pretty darn proficient at educating, motivating and supporting successful cold turkey quitting. Although comparisons between OTC NRT's dismal 7% midyear rate and our program's 39% midyear continuous nicotine cessation rate are unfair for a multitude of reasons, we are certainly glad you've found us and we hope that "World No Tobacco Day 2003" affords us an even greater opportunity to connect with a growing number of abrupt cessation quitters.
Here's a quick tour of a few key links ...
  • WhyQuit.com - Our main entry page and your guide to three key cessation ingredients - motivation, education and support. You may want to bookmark this link in your favorites folder.
  • This link allows you to view all new messages posted to Freedom From Nicotine forum during the past 24 hour period - This summary combines the most recent posts to Freedom's different subject matter message boards to provide a real-time view of all new posting at the forum. This thread index page holds the latest 50 threads. You'll see that management tries to maintain a good blend between education and support topics, for without education and understanding the odds of us supporting long-term successful cessation are low.
  • Joel's Library - You are now viewing the main entry page to Joel's Library, the core circulium taught at both WhyQuit and Freedom. Here you'll find a growing collection of almost 100 short clinic articles written by Joel Spitzer, Freedom's education director and a thirty-year smoking cessation programs developer. Joel started his career with the American Cancer Society and today still presents live clinics in seminars in the Chicago area. Each short article contains a pearl of wisdom. We do hope you'll find time to collect each of them as knowledge is power!
  • Topic Index This is an alphabetical topic index to approximately 400 messages from Freedom's more than 165,000 archieved member posts.
  • Freedom from Nicotine This link is to Freedom's main subject matter message boards.
  • The 1st 72 hours and more This is the starting point and guide to helping you navigate the first 72 hours of chemical withdrawal.
  • How to Join after 72 Hours Nictoine Free Please be sure to include the four (4) requested items of information in the feedback box appearing with your application or we'll have no choice but to deny your application. As you'll learn, we're very protective of the nicotine-free environment that our members enjoy and have come to expect. Thanks!
The next few mintues are doable and there will always be only one rule - no nicotine today, Never Take Another Puff! John
Last edited by John (Gold) on 4:24 PM - Oct 20, 2009, edited 2 times in total.
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janetd (GOLD)
janetd (GOLD)

7:10 AM - Jun 23, 2003 #15

For Annie and for any lurkers we might have out there ... quitting smoking is doable. So many of us here considered ourselves hard-core smokers, and we have now quit through education and patience. Don't put it off. Come join us and we'll help you through.

Regards, Janet :)
One Year Seven Months + of Freedom from Tobacco!
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John (Gold)
John (Gold)

10:53 AM - Aug 20, 2003 #16

Using Attitude to Reduce Anxiety Have you previously tried to break nicotine's grip? Have you ever stopped to consider that each of your recovery attempts have been different? It might surprise you to learn that those investing the time to eduacate themselves often experience far less challenging recoveries than ever before. Those who learn to handle the possible wild blood sugar swings that often accompany nicotine cessation, who learn why it may take only half as much caffeine in order for their blood serum caffeine level to be identical to what it was while still actively smoking nicotine, and who take the time to understand and appreciate the different phases associated with the sense of emotional loss are using their intellect to help avoid many of the symptoms they might otherwise have experienced. This article focuses on yet another important area, diminishing anxiety by embracing recovery.

Can we make ourselves miserable on purpose? No doubt about it. Throughout our lives we've experienced worry, fear, anger and irritability, only to find out later that our worries, fears and anxieties were either totally unnecessary or were over little or nothing at all. Most often they resulted from procrastination as we failed to take those first baby steps and instead fled into the dependability of our addiction or addictions.

Addiction isn't about intoxication but about feeling normal, safe and temporarily free of stress. For the nicotine addict it's about returning to that artificial chemical world of "nicotine normal," a strange mix where elevated dopamine output briefly restores that missing "aaahhh" sensation, while elevated levels of adrenaline yet again prepare the body's defenses for fight or flight. But when it comes to recovery, what was once the mind's conditioned subconscious defense to real or imagined harm, now becomes the greatest obstacle to recovery.

Nicotine's two hour chemical half-life inside the human body creates a constant struggle to remain in that energized zone of comfort. It's a lifetime battle to avoid the inevitable letdown associated with constantly declining nicotine reserves and the corresponding decline of dopamine output, as the lingering aftermath of the addict's early aaahhh sensation - sensed in the brain's reward pathways within 10 seconds of that first puff - begins to evaporate.

It's a never-ending cycle of nicotine induced adrenaline releases whipping every neuron in the body's central nervous system, with each cigarette, like some tired horse badly in need of a rest. It's an endless struggle to avoid feeling tired and drained as adrenaline output declines. It's the struggle to avoid losing the instant energy and alertness that arrived as stored fats were released into the blood while an accelerating heart-rate pumped carbon monoxide, nicotine, additional oxygen and the fats through rapidly constricting blood vessels engaged in preparing for the possibility of blood loss during fight or flight.

Welcome to the addict's world of "nicotine normal," no longer an adventure but a lifetime job. Although staying addicted is hard work, the inner mind has been conditioned to believe that chemical withdrawal and recovery -- that temporary period of adjustment needed to again become 100% comfortable engaging life as "you" -- is a threat to survival. Even though the logical, reasoning and dreaming conscious mind sees recovery as the only possible way of ever returning to a true sense of non-chemical normal, the subconscious "nicotine normal" mind has been heavily conditioned by years of feeling the immediate effects of elevated dopamine and adrenaline levels. It sees nicotine cessation as quitting you, not recovering you. Incapable of reason or logic, it sees recovery as a threat and will employ fear, anger, anxiety, depression, and pre-conditioned crave episodes in its struggle to get the conscious mind to comply, relapse, and bring new nicotine back into the body.

Instead of reassuring the subconscious mind not to fear returning to the "real" you, many add needless self-induced tensions and anxieties to the recovery experience that at times can make recovery seem overwhelming. We can make them escalate to the point where we lash out against loved ones and friends, where we want to hit a tree with our bare hand or where we put our head under a pillow and scream at the top of our lungs. Our crave episodes and thoughts don't cause us to relapse. If they did then few of earth's more than one billion comfortable ex-smokers would ever have become ex-smokers. What causes relapse is the layers and layers of anxiety icing that the conscious mind intentionally cakes upon recovery.

Remember when we were first learning to swim and found ourselves in water over our head. Did you panic? I did. If I had been a skilled swimmer would I have panicked? Of course not. Here at WhyQuit and Freedom we teach smokers to swim and then lead them into deep water. Once there, the smoker can panic and risk relapse or remain calm, enjoy the swim, and fully embrace this most amazing experience. Recovery doesn't need to be nearly as difficult as our instincts are inclined to make it. In fact, it can be a proud, reassuring and glorious adventure in physical and psychological healing.

Sadly, almost half of all current smokers will never learn how to swim and the toxic feedings associated with their chemical world of "nicotine normal" will end up costing them their lives. Many genuinely believe that time is running out and disaster is about strike. For far too many this gut instinct is correct and bad news is just around the corner. Others think that plenty of time remains but after repeated failed attempts they still remain a slave to nicotine's subconscious chemical conditioning. Don't panic. Instead, invest the time needed to become an excellent swimmer. The more knowledgeable and skilled we become the greater our chances of breaking free and remaining afloat. Yes, there may be a few big waves along the way but that doesn't mean we should fear their arrival or that we can't relax and do the backstroke until encountered.

As part of our recovery, why not work on reducing self-inflicted stress, worry, anxiety and panic. In evaluating your thoughts try to be as objective and honest as possible with yourself.. If we repeatedly tell ourselves that this temporary period of adjustment called "recovery" is hard, frightening and painful, won't our anxieties only escalate further as we fuel our subconscious mind's survival instinct to see "nicotine normal" again prevail? Seeing truth after living a lifetime of denial isn't easy. Let's look at one quick example shared with me by Professor Phil Michaels at U.S.C. School of Medicine.

"Did you "like" destroying your body, "like" the taste of 4,000 burning chemicals stinging your tissues, "like" being a chemical slave, or "like" interrupting life's special moments in order to go feed your addiction? The "like" example of addiction denial is grounded in each of us using honest reason to reach a faulty conclusion that often flows like this: "I do not do things I do not like to do," "I smoke lots and lots of cigarettes, " "therefore I must really like smoking." An honest alternative would be "therefore I must really be addicted to smoking." Denial comes in many forms including recovery denial.

We can deny that the law of addiction applies to us and make believe we somehow have the ability handle one powerful puff of nicotine and not experience full blown relapse. We can also feed ourselves the big big bite theory that says that the only way to measure success is in terms of staying nicotine-free "forever," instead of focusing on the only time frame that really matters -- complete victory over the next few minutes. If we keep feeding ourselves massive doses of dishonest or destructive thinking, how long will our conscious rational mind last before abandoning its quest for freedom and joining our emotional subconscious in demanding relapse? But let's turn back to subject of self-inflicted anxiety that can grow so intense we begin to fixate and dwell denial lies while seriously pondering relapse.

Picture a plugged-in lamp but without a bulb and the switch turned off. Picture yourself intentionally sticking your finger into the bulb socket and leaving it there. Now picture all of your nicotine feeding cues (triggers) -- the times, places, emotions and events during which you customarily smoked nicotine and thereby conditioned your subconscious to expect the arrival of new nicotine -- being wired directly into the lamp's switch.

We know from detailed studies the "average" number of crave episodes experienced during recovery. Power to the crave lamp will be briefly turned-on a specific number of times each day, with the average being less than 18 minutes on their most challenging day -- recovery day three with 6 craves, each less than three minutes in duration. Be sure and look at a clock as a recent study found that time distortion is a very real recovery symptom that can make a 2 to 3 minute crave episode feel much longer. I've prepared the below crave chart from crave coping data presented in a 1998 study published in Research in Nursing and Health.
With the above chart, please keep in mind that these are just averages and every recovery is different. Some experience no craves at all while others can have twice as many as show above. Even so, if you were in the extreme with double the average, that's still only 36 minutes of crave episode anxiety on your most challenging day - 36 minutes to freedom, each minute entirely doable!

If you know that you are going to be encountering your crave triggers and cues but you don't know when, what will having your finger in an electrical lamp socket all day do to your nerves? Will it keep you on edge? Will the constant sense of anticipation breed anxiety that has you lashing-out against anyone walking into the room? Will you feel like crying? Will worry and concern deprive you of concentrating on other things? Will it wear you down and drain your spirit?

But what if you knew for certain that the shock itself would always be tolerable, that no crave episode would ever harm you, cut you, make you bleed, break bones, make you ill, or kill you, and that the episode itself would not last longer than three minutes? What if you actually began to believe that meeting, greeting and moving beyond each crave episode was a critical and welcome step toward full, complete and permanent recovery? Can honesty, certainty, confidence, understanding, planning and attitude make the time and distance between crave episodes more relaxed and their eventual arrival a welcomed event?

Instead of focusing on any minor anxiety discomfort you may experience during the short period of time a crave episode is actually occurring and the recovery light switch is on, why not work on learning to relax more during the massive amount of time that the switch is actually off? If we keep feeding ourselves the thought that recovery is hard then we should fully expect our subconscious mind to issue forth the emotions needed to cause the rational you to abandon your quest for freedom. If we keep telling ourselves this is hard, we should expect it to be hard.

Why feed ourselves failure? Why fear the swim and worry needlessly when some of us are not even in the water yet? Why assist our inner conditioned mind in breeding negative and powerful anxieties? Why allow such thoughts to fester until they begin oozing anxiety's destructive relapse puss? Instead, chase all negativism from your mind. Replace it with calmness, safety, joy and the knowledge that no three minute crave episode can force you to ever again **** nicotine into your body. Replace it with the reassurance that most subconscious crave triggers are re-conditioned or broken after a single encounter. Fight back with your reason, logic, and dreams that look forward with confidence while knowing that nothing is being left behind, and that nicotine addiction does not define who you are, your life or command your remaining time on earth.

Embrace recovery as your wonderful journey home to experience the rich, deep, and tranquil inner calmness that resided inside your mind before climbing aboard the endless nicotine/dopamine/adrenaline lifetime roller-coaster ride of cycling highs and lows. See encountering and reconditioning each crave trigger cue for what it truly is - a highly visible sign of true healing and recovery. Sense the emerging glory that is you and the abundance of oxygen arriving at every living cell in your body. In times of challenge fill your cup with truth, desire and the reasons that caused you to embark upon this quest for freedom . See all thoughts of smoking nicotine, that at times may seem to flood the mind, as golden opportunities to shed honest light on each, while sorting through years of conscious denial in which you made excuses for your chemical addiction that built a safe-house based on lies.

How full is your cup? Do you feel like you've lost a close friend (half empty) or do realize that friends don't slowly kill friends (half full)? Did you QUIT smoking (half empty) or is this where you really START living (half full)? Do you fear the arrival of your next crave (half empty) or are you excited by knowing that its arrival brings you one step closer to once again comfortably engaging every aspect of life as "you?" Will your next crave last forever (falsehood) or three minutes at most (the truth)? Will chemical withdrawal never end (falsehood) or will its intensity peak within 72 hours and then begin to gradually subside (the truth)? Do you expect to continue to experience daily "thoughts" of "wanting" to smoke nicotine forever (falsehood) or will your recovery amazingly evolve to a point where you awake each day "expecting" to go your entire day without ever once "wanting" to smoke nicotine? (the truth)?

Do you truly find joy in being addicted to one of the most powerful substances on planet earth or is that just something you convinced yourself of in order to justify your addiction, your next fix, and to avoid the challenge of withdrawal? Will 5, 10 or even 20 temporary extra pounds actually kill you (if they even happen at all) or have you already read that it takes 100 extra pounds to equal the health risk associated with just one pack a cigarettes a day?

Did you sell yourself on believing that smoking nicotine calmed or relieved stress when in fact it never once solved a single stressful event in your entire addicted life, other than relieving its own absence? Instead, you simply took flight or escape into your addiction in order to replenish rapidly falling blood-serum levels of the alkaloid nicotine that were being neutralized by stress generated body acids. How much of life went unaddressed by healthy reactions because of endlessly fleeing into our chemical world of nicotine normal? Name one stressful event that nicotine solved? Life as an addict is far more difficult than being "you" as the acid-alkaloid interaction adds the anxieties of early chemical withdrawal to every stressful challenge life throws your way.

Are you selling yourself relapse by telling yourself that you're growing weaker by the hour and won't be able to handle the next crave episode (if any), or do you know for certain that the next brief encounter will be less than three minutes, that you can handle each minute, that a crave cannot harm you, and that they are growing fewer and further apart with each passing day? Are you fueling the subconscious mind's belief that returning to the "real" you is a frightening and fearful thing to do? Are you breeding and fueling needless anxiety while having little or no memory or recall of the wonderful sense of calmness and lack of addiction chatter that occupied your mind prior to becoming nicotine's slave?

Do you miss destroying more air sacs with each and every puff or are you celebrating the freshness that now kisses healing lungs? Do you feed your mind romantic visions of purchasing or bumming the nicotine needed for relapse, or the truthful message of just one puff producing defeat, decay, destruction, disease and 50/50 chance of losing roughly 5,000 sunrises? Do you miss handing-over your hard earned money in order to remain chemically captive, or smile upon discovering the extra funds that your pockets somehow seem to produce?

Do you miss the lingering cloud of toxic smoke containing 44 known carcinogens, more than 500 gases, and 3,500 + chemical particles, or do you delight in the fact that oils upon your face again belong to you? Is your world saddened by not being able to crush an endless chain of hot chemically laden cigarette butts and pour mountains of butts from carcinogen rich ashtrays, or are you marveling in your new ash-free world that's clean, bright and refreshing? Is your cup half empty or is it half full? Our subconscious is listening and we are what we think - attitude is everything.

None of us are stronger than nicotine but then we don't have to be as nicotine is just a chemical and has an intelligence quotient (IQ) of zero. Knowledge is power! Don't be afraid of turning on the light. Embracing recovery is embracing "you!" Baby steps. The next few minutes are all that matter and each is entirely doable! There are lots of lessons to learn here at WhyQuit and Freedom but only one passing grade - no nicotine today - Never Take Another Puff!



"TRYING to quit" is an uncommitted declaration of leaving something behind.
Tell yourself recovery is HARD and unless you're lying it will be.
Believe your craves to be INTENSE and intense will be the ride.
Ponder excuses for a FIX and you'll eventually get to use them.
If you think you might RELAPSE, then relapse you just might.
If you keep telling yourself you will FAIL, then chances are you will.
If you WANT to be a ex-smoker, your mind has yet to heal.
Allow honest DREAMS to fuel recovery and freedom you shall find.
View this challenge as WONDERFUL and fulfillment will arrive.
See the GLORY of today, then glory it will be!
Praise the HEALING of your body and set your spirit free.
Inhale the JOYS of today, feel the spender of the journey.
Yet be TRUTHFUL of the past, to protect the here and now.
BELIEVE yourself a ex-smoker, an ex-smoker you shall see.
NEVER take another puff and freedom it will be!

Breathe deep, hug hard, live long! John
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John (Gold)
John (Gold)

9:41 AM - Oct 27, 2003 #17

December 25, 1998 The best Christmas ever!
Joel posted today that the first sign of serious smoking related health concerns is often the only sign and also the last. Why wait on bad news and low odds before taking back your mind, health and life?
Last edited by John (Gold) on 5:10 PM - Oct 20, 2009, edited 1 time in total.
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John (Gold)
John (Gold)

8:57 AM - Dec 16, 2003 #18

Dreams Born of Reality are the Fuel Home
Welcome to Freedom! What is the inner source that will allow you to stop smoking nicotine, skip those once mandatory feedings, and resume full control of your life? Strength, willpower, desire?

It would be natural to think that it's a combination of the three but none of us are stronger than our addiction, as is clearly evidenced by our inability to live the drug addict's first wish of being able to control the uncontrollable. You cannot beat your dependency into submission, stand toe to toe with it, or handle one puff of nicotine and prevail. Nicotine's chemical bond with the brain's reward pathways is beyond the reach of strength.

Willpower? Yes, we can each temporarily muster mountains of willpower but can willpower make any of us of us endure a challenge that we lack the motivation to complete? Can you inhale, chew or **** nicotine into your body and then "will it" to not travel to the brain's addiction circuitry or create the chemical need for more? Have you ever been able to order or command the challenges of chemical withdrawal or psychological recovery to cease? If we are incapable of using strength to control our addiction and we cannot "will" our chemical dependency into hibernation or submission, then what remains?

As simple as it may sound, dreams and desires born of honest recognition of tobacco's impact upon our life have the amazing ability to fuel change, but it takes keeping those original honest motivations in the forefront and driver's seat of our mind so that they can both consciously and subconsciously guide us home.

The successful quitter finds ways to protect and safeguard their primary motivations so that they remain robust, alive and available at a moment's notice to fuel the patience needed to transition this temporary period of adjustment called "quitting." The intelligent quitter's strategy combines an understanding of the law of addiction - one puff of nicotine equals relapse - with well-protected core motivations.

The successful quitter does not try to forget what their health was like while smoking, what it felt like to be controlled, the growing sense of becoming a social outcast, or that feeling as we stood at the tobacco counter and paid our hard earned money to purchase the more than 4,000 chemicals contained in each cigarette that would slowly destroy our body and mind. The successful quitter keeps such memories - and others - in the forefront of their mind as honest reminders and motivations to fuel their dreams and desires.

The intelligent quitter realizes that if they allow their motivations to die that it is highly likely that their freedom and healing may die along with them. The intelligent quitter finds ways to fuel their motivations, just one day at a time, through study, understanding, education, skills development, critical observation and honesty. They know that they are 100% guaranteed to continue free today if they'll only maintain and protect their original day #1 genuine desires to ... Never Take Another Puff!
Breathe deep, hug hard, live long. John
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John (Gold)
John (Gold)

12:43 PM - Feb 28, 2005 #19

Forget forever and instead celebrate your freedom
and victory over the next few moments.
Baby steps to glory!
Last edited by John (Gold) on 5:17 PM - Oct 20, 2009, edited 1 time in total.
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John (Gold)
John (Gold)

10:42 AM - Mar 27, 2005 #20

Once we accept the fact that we're dealing with a true chemical dependency that's every bit as real and permanent as alcoholism, the sooner we'll be able to come to terms with
The Law of Addiction
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JoeJFree Gold
JoeJFree Gold

7:34 AM - Nov 05, 2005 #21

If you haven't yet made up your mind then
--Decide--
-Right Now-
to make your Latest One
your LAST ONE!
Simply NTAP!
For as John Says above -
"Once we accept the fact that we're dealing with a true chemical dependency that's every bit as real and permanent as alcoholism, the sooner we'll be able to come to terms with The Law of Addiction.
The law is the same for all true drug addicts - there is no such thing as just one"
 
Break the Cycle and with it the chains that bind you.
NTAP & Set Yourself Free, Naturally
You really are a decision away  from finding out how relaxed, comfortable and calm living nicotine free as you were meant to be can be.
Last edited by JoeJFree Gold on 2:25 PM - Feb 04, 2012, edited 2 times in total.
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JoeJFree Gold
JoeJFree Gold

4:00 AM - Oct 03, 2006 #22

From the original post above:
10) Possible Withdrawal Symptoms - In dealing with symptoms it's pretty safe to blame quitting for almost everything you feel during the first three days, but after that you need to listen more closely to your body and contact your doctor should you have any lingering concerns.
Each puff of smoke introduced over 500 gases and 3,500 chemical particles into your body. Some of those chemicals could have been hiding or masking a serious underlying condition (for example asthma or thyroid conditions) or even interacting with medications that you were already taking (like depression meds). It is not unusual for medications to need adjusting.
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JoeJFree Gold
JoeJFree Gold

1:40 AM - Nov 27, 2006 #23

6) Crave coping tips - What will you do to get though a craving that lasts up to three minutes? Have both a primary plan and at least one back-up and use them all if need be. Three approaches during crave episodes are to briefly distract your mind, to relax it, or to confront the crave head-on.
Distraction can be any activity that works for you including walking away from the relapse threat, a brief period of exercise, or even screaming into a pillow. Try reciting your ABCs while associating each letter with a food (A is for Grandma's hot apple pie).
Relaxation can range form of a five minute shower to a few slow deep breaths while clearing your mind of all chatter and focusing on your favorite color, object, person or place.
Crave confrontation can be empowering. In your mind relax while reaching out and Embracing crave episodes . It can not hurt you, cut you or make you bleed. Wrap your arms around it. Sense its power peak in intensity and then slowly begin to subside. Victory is yours!
In that a crave episode is always less than three minutes, delay is your friend. Get rid of all your cigarettes and build--in a bit of delay. With tobacco having a 50% kill rate - each dying an average of more than 5,000 days early - chemical withdrawal is not a time for mind games. You have nothing to prove.
Last edited by JoeJFree Gold on 5:31 PM - Oct 20, 2009, edited 1 time in total.
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JoeJFree Gold
JoeJFree Gold

7:44 AM - Dec 30, 2006 #24

From Above:
Thoughts and Memories - As the number of craves continue to dwindle, your focus will turn to a phase where you'll find yourself sorting through and dealing with thousands or even millions of independent memories associated with years of lighting, puffing, tasting, smelling, inhaling, sensing, ashing, butting, needing, craving, feeding, buying and sharing your addiction.
At times, a sea of thoughts can seem to flood your mind. Unlike crave episodes, thoughts can linger on as long as you allow them. The good news is that to a great extent we can control our thoughts. The good news is that with each passing day you'll experience fewer and fewer thoughts of wanting to smoke. The good news is that within just a few months you'll begin to experience entire days where you never once think about wanting to smoke.
Baby steps - An important initial expectations tip is to abandon all thought of quitting forever - a mighty big bite to chew upon - and instead view each day of freedom as the full and complete victory that it truly is - Take it one day at a time! If you insist upon measuring success in terms of quitting forever, when will you be entitled to celebrate? What good is celebrating once you're dead?




Every breath, every beat of your heart, every second, every minute, every hour, every day you remain nicotine free is a victory & cause for celebration. Rejoice in your success! YOU did it and continue to do it for you and only you by keeping true to your decision to NTAP!
JoeJFree from nicotine for the last 718 Days .....'cause I'm not done Livin' yet.
Last edited by JoeJFree Gold on 5:32 PM - Oct 20, 2009, edited 1 time in total.
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Chipits GOLD.ffn
Chipits GOLD.ffn

8:28 AM - Oct 25, 2007 #25

From above:
???Have you tried all the quit smoking magic cures and yet still find yourself hooked?
???Is it possible that you skipped the most important step of all?
???When did you take the time to read the instructions that came with your addiction?
???Are you ready to take back your life?

Click Here: Welcome! Are you ready to take back your life?
Last edited by Chipits GOLD.ffn on 5:36 PM - Oct 20, 2009, edited 1 time in total.
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