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Stop Smoking
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Introduction 1


The Facts and only the Facts 1


Take a Gamble; Smoke 2


Self Confidence 3


Test Yourself 4


Evaluation 5


About Cigarettes 6


The Effects Of Nicotine 6


In The Beginning 7


Seven Day Stretch 7


How To Handle The Craving For Nicotine 9


Handle The Reasons For Not Smoking 10


Quit Now Not Tomorrow 10


When You Quit Smoking 13


What Else Can I Do 14


What to Do About Withdrawals 15


Stop Smoking Self Help Guide 15




We present this book to you to help you quit smoking forever. The first week is the roughest. If you can make it just one week, you will be on your way to be tobacco free for life. Being healthy is the main reason to stop smoking. You will DIE if you continue to smoke.




If you are thinking of quitting, do you know how to quit and control the need to smoke that cigarette? Why do you smoke? If you are still smoking, ask yourself "Am I ready to quit smoking"? Can I quit? You must be ready to quit smoking in order to quit and stop.


There are three factors which will determine your success:

1. You must be ready to quit smoking.

2. You must have faith in yourself to realize you are able to quit.

  1. You must remember, your health should be the most important aspect of your

life. Smoking inhibits life.


Many people try to quit smoking, but cannot quit for several reasons. You might have been smoking for a long time and itís a "habit" to pick that cigarette up. Many people think about quitting, talk about quitting, and even try to quit several times. You might be one of those who have tried several times to quit, but it doesnít last long and you start smoking again. Nicotine reliability will be the hardest part to adjust in the quest to stop smoking. In order to quit, you must be ready and willing to quit.





Statistics show you will be twelve times more likely to die from lung cancer.

Statistics show you will be ten times more likely to die from some form of lung disease.

Statistics show you will be ten times more likely to die from cancer of the larynx.

Statistics show you will be six times more likely to die of heart disease.

Statistics show you will be twice as likely to die of a stroke.


The above statistics are overwhelming. Look at the odds against you and the medical benefits to you if you quit smoking.


Did you know that your heath insurance premiums will go down when you stop smoking. Insurance companies do not like to give away money, so if you are not a smoker, you are a heather person. You are rewarded with lower premiums. This saves you money and you are healthy.


Another factor is the cost involved in smoking. An average pack of cigarettes is $2.00 a pack. You smoke one pack a day at $14.00 a week, $56.00 a month, and $728.00 a year. Letís say you have been smoking for 20 years - thatís $14,560 in 20 years - up in smoke! If you smoke two packs a day just double all these figures. That is almost $30,000. A good down payment on the house of your dreams.


Smoking when you are pregnant is a big NO - NO. When you smoke with an unborn child inside you, you are giving that unborn the smoking habit. The child does not have a chance to decide, for itself, whether to smoke or not. Imagine, being born addicted to cigarettes


Letís work on the self confidence aspect. You want to be successful, but how do you accomplish this? Answer the following question - "What can you do to reduce the desire to smoke every time it hits you, and what will you do until the urge passes"?


This book will help you in your battle with tobacco. You will be able to resist the urge to smoke when the urge comes and you will be to resist until the urge passes.


You also need to decide why you smoke - for the physical, mental or emotional need? Each reason has a different solution. This is why you must decide. You can then take the correct path to be a healthier person.


Letís take a brief test to help you determine why you smoke. When you take this test, it is very important to be "Truthful" and "Honest". The only way you will be able to quit is to be honest and sincere with yourself. The "want" has to be there.



Test Yourself




Circle the appropriate number on the right. The meanings are on the left:


1 - Not at all


2 - Now and then


3 - Repeatedly


4 - Habitually



1. (a) I smoke when I need a pickup. 1 2 3 4


(b) I smoke to keep from slowing down. 1 2 3 4



2. (a) I smoke for the pleasure of it. 1 2 3 4


(b) I like to light up when I am comfortable and relaxed. 1 2 3 4



3. (a) I smoke when Iím angry. 1 2 3 4


(b) I smoke when Iím anxious. 1 2 3 4


(c) I smoke when Iím tense. 1 2 3 4


(d) I smoke when Iím depressed. 1 2 3 4



4. (a) I get anxious when I think I might run out of cigarettes. 1 2 3 4


(b) I get anxious if I must go someplace where I will not

be able to smoke when I really want to. 1 2 3 4







5. (a) I smoke a cigarette within 30 minutes of getting

up in the morning. 1 2 3 4


(b) I smoke when Iím not feeling well. 1 2 3 4


(c) I smoke a pack or more a day. 1 2 3 4



6. (a) Sometimes I smoke just to keep my hands busy. 1 2 3 4


(b) I smoke when I get bored. 1 2 3 4





Scoring high in question #1 signifies you smoke for stimulation or to give you energy during the day. You may smoke to keep you going or to get through a task you are working on.


Scoring high in question #2 signifies you smoke to relax, such as work breaks, after completing a significant job, with that morning cup of coffee or alcoholic beverage.


Scoring high in question #3 signifies you smoke to deal with mixed feelings you have in your life - anger, anxiety and maybe depression.


Question #4 deals psychological issues such as running out of cigarettes or not being allowed to smoke, such as a non smoking facility.


Question #5 signifies you are chemically dependent on cigarettes.




Question #6 indicates you smoke when you are bored, or must have something to do with your hands.


Each person smokes for a different reason, but by answering the previous questions, we can better determine why you smoke, and how to help you quit smoking. Neither heroin or cocaine are as addictive as nicotine.




Why is smoking so habit forming? Nicotine! Why do you have such a hard time quitting, and feel so bad, even if you smoke only a few cigarettes each day.


When you smoke, the nicotine creates a biochemical response to your body that immediately affects your mood, ability to reason, and your metabolism. The more you smoke, the more you are becoming chemically dependent on the nicotine.




Within seconds of the smoke entering your body, it affects your central nervous system and other parts of your body. When stimulated by nicotine, portions of the brain think and function more clearly. Other parts of the brain, when stimulated, help you feel relaxed and less troubled.



Certain hormones produced in the body are affected by nicotine - causing the chemical dependency to nicotine and the desire for a cigarette. Heavy smokers become dependent on elevated levels of hormones, incited by nicotine, which causes the addiction. They need a cigarette at certain times of the day. After the stimulation of the hormones falters, another cigarette is needed. If the cigarette does not come, the craving starts.




Exercise and physical movement are significant keys to quitting. As you exercise, you begin to build confidence in yourself and begin to like what you see. Exercise gives you energy and the ability to deal with anxiety. The smell of cigarettes becomes disgusting. After you have quit smoking, and the craving begins, get up and move around. This will stimulate your body in other ways. This exercise will give your body the lift it desires at the time.




At this time, consider the following question:

How and when do you want to quit smoking?

There are actually two ways to quit smoking - instantly (cold turkey) or step-by-step. When you quit step-by-step, miscellaneous methods are used to taper off before that last cigarette. Some people are able to quit instantly, while others may have to taper off slowly. For a heavy smoker, a nicotine patch might be the best route to proceed.



Answer the following questions in order to determine which route to take for yourself.

1. One of the most important things to me at this time is to quit smoking.

Yes No Not Sure

2. I donít need a cigarette to help me through a tough problem.

Yes No Not Sure

3. I have to quit smoking and my reasons are good enough to do it now.

Yes No Not Sure

4. If I quit this minute, I know I can find a way to resist the craving to smoke, even if it is strong.

Yes No Not Sure

If you answered yes to the above four questions, you should be able to quit immediately and instantly. First, letís give you some pointers on how to quit and not start again. After reading the following, set a time to quit. If not immediately, set a date and do it.


What about the doubts you may be feeling now?

Most smokers will get a sense of doubt when they read the questions above. You might

not have the confidence in yourself and your capability to resist the urge to smoke, the craving that goes along with wanting that cigarette, or the ability to find a substitute for that cigarette. In order to have the confidence to quit, you (1) must find another way to handle the urge to smoke when the craving begins and (2) learn to deal with why you starting smoking at all. We will answer these questions in order that when you are ready to quit smoking, you will have the confidence in yourself to quit.




You will need defenses in place to help you quit. EACH OF THESE WORK. You may use one, all, or a combination of several to achieve your goal. The urge to smoke is immediate, and usually lasts for five minutes. If you can resist for that period of time, you reduce the urge.

1. Take a deep breath, hold it for a few seconds, and exhale as if you had just taken your first puff on a cigarette. A deep breath allows you to take in a maximum amount of oxygen, and exhaling lets out large quantities of carbon dioxide. This results in a feeling of relaxation.

2. Take a sip of water several times during this five minute period. Drinking the water will give you something to do with your hands and also reduce the desire to smoke. Drinking water will also help flush the nicotine out of your body.

3. Choose a substitute for the cigarette by putting something else in your mouth - a toothpick, stirrer, etc.

4. Do something for the next five minutes which will keep you entirely busy and focused on what you are doing. This will distract you from the craving.

5. Chew a piece of gum or hard candy.

6. Get up and move around for five minutes. It will help the urge to smoke to pass.

7. Use a nicotine patch as replacement therapy.




Become more energetic without cigarettes.


Relax and enjoy the life without cigarettes.


Deal with your anxieties without a cigarette.


Deal with psychological dependence.


Deal with chemical dependency on nicotine.


Keep your hands busy fighting boredom.




First, you need to set a date when you are going to quit. Letís give it one week from today. In one week, you will have had numerous occasions to practice with your defenses. Eight days from today will be the end of your smoking habit.


Days 1 and 2


Scrutinize your smoking behavior on days 1 and 2. Each time you light up a cigarette, ask yourself the following questions:

1. Why am I smoking this cigarette?

2. Would this be an easy one or a difficult one to do without?

3. If I did not smoke this cigarette, what would I do instead?


Day 3


Letís get out and test your defenses today.

At least once today, use your defenses to shoot down the urge to smoke.

During the five minutes that it will take for the urge to pass, try out some of your defenses. Try one, or all, or find a combination that works for you.


Day 4


Today is an important day. Donít smoke one or two of the cigarettes you feel will be most difficult to give up.


Remember, this is only practice, and donít become distressed if you canít give one of those difficult cigarettes up. Review your defenses to see which ones will help you get through this particular stage.




If you were unable to skip that difficult cigarette and failed, go back and review the reasons you were not able to skip that cigarette. Below are some of the most common reasons failure occurs:


Chemical properties of addiction

You feel lousy because you canít smoke that cigarette at that particular time. As stated before, nicotine patches will relieve some of these feelings.


Social pressures

It may be difficult, at first, to continue some of your activities, such as the weekly card party or coffee break. Let others know you are trying to quit and ask for their encouragement. Surround yourself with non smokers. For a while, you might even have to avoid the parties, etc. to not be around smokers. Surround yourself with positive things, not the thing such as smoking that you are trying to stop.


Tension and negative emotion

An emergency comes up and your first instinct is to have a cigarette. Choose another option, such as the breathing techniques. Disengage yourself from the situation that is causing you stress. Exercise.




Days 5, 6 and 7


You are on the home stretch now. For the next three days, your objective is to cut the amount of cigarettes you normally smoke in half. If you smoke a pack a day, cut down to 10 cigarettes a day, or even better, less than the 10. Your goal is to achieve positive results on day 7. Keep track of your cigarettes on the log , and continue to decrease your dependency on nicotine.


Still have doubts? The chemical dependency of nicotine on your body is a strong one. You might have been smoking for a number of years and this is something very strong. You may want to discuss the use of a patch or gum with your doctor. These methods will help you slowly eliminate the need for nicotine. DO NOT SMOKE WHILE ON THE PATCH. You could experience a dangerous overdose of nicotine.


Pregnant women should not smoke, use the patch or gum. Smokers with any heart problems should talk with their physician.




You need to get rid of those reminders in your home and office which remind you about smoking. Throw away or give away those leftover cigarettes and lighters, ashtrays, matches, and anything else that could be associated with smoking. Why should you force yourself to resist the urge to smoke when it is far simpler to just remove the reminders. If you keep a pack of cigarettes in your home or office, there is a good chance that you may pick one up.



Consult your doctor in order to find out what types of programs are available for the person wishing to quit smoking. Several programs are available such as the nicotine patch and nicotine gum. There are hotlines to call to help remain smokeless. Hypnosis works for some people. Contact your local hospitals for programs also.




Dizziness may happen during the first couple of days. Take a quick break, it will pass.


Headaches may surface at any time during the first couple of weeks. Try to relax. Take any routine remedy for headache, a cold cloth on the back of your neck, or ease the stress by taking a short walk.


Tiredness may result during the first few weeks, but if you meditate or relax during the first few weeks, it will pass.


Coughing may actually increase during the first few days because the residue from the smoke has not been flushed from your system.


Tightness in the chest may occur in the first few days. Rest and take deep breaths and this will go away.



Sleeping problems may occur in the first few days. Try to stay away from drinks that have a high caffeine content. Try not to exercise too strenuously in the hours prior to bedtime. A hot bath prior to bedtime may also be helpful.


Constipation may occur in the first month after you quit. If this occurs, eat foods with a high fiber content, drink plenty of fluids, and do some light exercise.


Concentration may tend to wander during the first few weeks. Be ready for this, take a break or do something physical for a short period of time.




The following form will help you in your efforts to quit smoking. The main objective is to keep track of the number of cigarettes you smoke each day, the time of day, where you were, why you smoked the cigarette, and who you smoked the cigarette with. When you write something down, it tends to mean more to you. It is important that you write your name in every instance.


The number of cigarettes is important because this will counteract your consumption. Time of day will help you figure out when you smoke the most. If you find you are smoking more at a certain location, try to stay away as much as possible. It helps not to be around other smokers. Why, will help you decide your needs. Who, will help you determine the people that smoke and tells you who to stay away from in your beginning a new smoke free life.



Name ________________________________________________

# of Cigarette ________________________________________________

Time of Day ________________________________________________

Where you Were ________________________________________________

Why you Smoked It ________________________________________________

Who you Smoked it with ________________________________________________




Name ________________________________________________

# of Cigarette ________________________________________________

Time of Day ________________________________________________

Where you Were ________________________________________________

Why you Smoked It ________________________________________________

Who you Smoked it with ________________________________________________




Name ________________________________________________

# of Cigarette ________________________________________________

Time of Day ________________________________________________

Where you Were ________________________________________________

Why you Smoked It ________________________________________________

Who you Smoked it with ________________________________________________




Name ________________________________________________

# of Cigarette ________________________________________________

Time of Day ________________________________________________

Where you Were ________________________________________________

Why you Smoked It ________________________________________________

Who you Smoked it with ________________________________________________




Name ________________________________________________

# of Cigarette ________________________________________________

Time of Day ________________________________________________

Where you Were ________________________________________________

Why you Smoked It ________________________________________________

Who you Smoked it with ________________________________________________









This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. If legal advice or other professional assistance is required, the services of a competent professional person should be sought.




From the "Declaration of Principals" jointly adopted by a committee of the American Bar Association and a committee of Publishers and Associations.



Brad Richdale, individually or corporately, does not accept any responsibility for any liabilities resulting from the actions of any parties involved.




Copyright Health Tec, Inc. 1997

All rights reserved




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