Freedom from Nicotine – The Journey Home

Dedication
This book is dedicated to all still captive to nicotine’s influence. May understanding the “Law of Addiction” lead you to freedom.

Acknowledgments
This book could not have been written without the insights of Joel Spitzer. It would not have been written without the support of Patricia P. Arnold and encouragement of Harriet McBryde Johnson, who died on June 4, 2008. Sincere thanks to Joel Spitzer, Sallie Hamilton and Joseph Savastano for their assistance with editing and review.

© 2009 FFNicotine.com & WhyQuit.com

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Freedom from Nicotine
The Journey Home
John R. Polito
john@whyquit.com
Copyright © 2009 FFNicotine.com & JohnRPolito.com

Reservation of Rights - The author reserves all rights in all printed versions of this book. Free E-Book Use Authorization – The electronic or e-book version of this book is totally free and may be downloaded at www.FFNicotine.com or www.WhyQuit.com. The e-book or any portion may be freely distributed in electronic form for any non-commercial education purpose, so long as no charge is made for it, no donation is solicited, and so long as this “Free E-Book Use Authorization” remains with any significant portion of the book. The author is not affiliated with any product or service, nor does he endorse any product or service. It is his belief that a person does not need to spend money in order to break free from nicotine, that users do not need to be hypnotized, acupunctured, lasered, patched, gummed, lozenged, bupropionized, vareniclined, nor take any vitamin or herb, or purchase any other product or undergo any other procedure in order to end use of nicotine. The author provides this PDF book totally free of charge. No portion of this book may be used as an express or implied endorsement of any smoking or nicotine cessation product or service. Please contact the author at john@whyquit.com if any reproduction of any portion of this book is found to contain product or service information, or if in any way used to market or promote any fee based product or service. Medical Advice Disclaimer - This book is designed to support, not replace, the relationship that exists between a reader and his/her physician. Do not rely on any information in this book to replace individual consultations with your doctor or other qualified health care provider.
E-book Date: 12/31/08 Revision Date: 08/30/09

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Freedom from Nicotine - The Journey Home

Table of Contents
CHAPTER 1: NICOTINE ADDICTION 101...........................................................................13

That First Subtle “Aaah” ...............................................................................................................13 Chemical Slavery’s Onset................................................................................................................15 Tolerance.........................................................................................................................................18 Nicotine ...........................................................................................................................................21 As Addictive as Heroin?...................................................................................................................24 Addiction Not News to the Tobacco Industry...................................................................................27 Freedom Starts with Admitting Addiction........................................................................................32 CHAPTER 2: QUITTING “YOU” ...........................................................................................34

Quitting vs. Recovery.......................................................................................................................34 Buried Alive by Nicotine “Aaah”s...................................................................................................35 An Infected Life................................................................................................................................36 Forgotten Relaxation.......................................................................................................................37 Forgotten Calm During Crisis.........................................................................................................38 Forgotten Breathing & Endurance..................................................................................................39 Forgotten Sensitivities.....................................................................................................................41 Forgotten Senses..............................................................................................................................41 Forgotten Mealtime.........................................................................................................................42 Extra Workweeks..............................................................................................................................43 Forgotten Priorities, Forsaken Life ................................................................................................44 CHAPTER 3: OUR WALL OF ILLUSION - NICODEMON’S LIES? ................................45

Inventing Use Rationalizations........................................................................................................45 Chemical to Demon.........................................................................................................................46 Chemical to Friend..........................................................................................................................47 “I like it” - “I love it”.....................................................................................................................50 “It relieves stress and anxiety”........................................................................................................53 “I’m just a little bit addicted”.........................................................................................................55 “I do it for flavor and taste”............................................................................................................55 “My coffee won’t taste the same”....................................................................................................56 “It helps me concentrate”...............................................................................................................57 “I do it to relieve boredom”............................................................................................................57 “I do it for pleasure”.......................................................................................................................58 “It’s my choice and I choose to”.....................................................................................................59 “It’s just a nasty little habit”...........................................................................................................59 “I’ll lose my friends”.......................................................................................................................61 “I can’t quit”....................................................................................................................................61

..............108 Quitting Aids......................................................................................................................138 Emotional Readjustment.......................................................................................66 Missed Lessons .................................................................82 Know How to Measure Victory.......................................................................................................................................121 Breathing Second-Hand Smoke...................................................................................................................................................................................................139 Subconscious Readjustment....................................................65 Why? .........80 Pack a Positive Attitude........................................................99 Weight Gain........................................................................................................................................................................................................................................73 Pack for Recovery.............................................................© 2009 FFNicotine...........................................................102 Crutches ..................................................................................................................................................................70 CHAPTER 5: PACKING AND PLANNING FOR THE JOURNEY HOME..........................................................................................................................................................................................68 Just one rule ...................................................................................................................................com 5 CHAPTER 4: THE LAW OF ADDICTION.......................................75 Pack Durable Motivations.....................................97 CHAPTER 6: PREPARING FOR COMMON HAZARDS AND PITFALLS................................................................................125 Pregnancy...........................................................................................85 Create Relapse Insurance....................................................................77 Practice & Pack Patience................................................65 The Law Defined...................139 Conscious Readjustment...................................................................................................................................................................................................................................................................................................................................................................................................................................65 The Law Reflected in Studies......................................................................................................................................................................................................................................................................................................Now or Later?....................135 Ending Nicotine Use ..........................................................................................124 Menstrual Cycle Considerations..............................................127 CHAPTER 7: THE ROADMAP HOME.............................................................................................................73 When to Start Home ............................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................123 Bad Days...........112 Negative Support.................................... Just Once ....................................................................................................................................................................................137 Physical Readjustment..........................75 Pack Core Motivations..“No nicotine today!”..................................com & WhyQuit.............................................................................141 ...........88 Destroy All Remaining Nicotine ........140 Arriving Home..................70 The Final Truth.....................................................99 Just One..................................................................................................135 Recovery Timetable............................................99 Early Alcohol Use............................................87 Know Where to Refuel................

....................The Journey Home CHAPTER 8: FREEDOM FROM NICOTINE ............................ Holiday and Infrequent Cues ...............................................................................................................................................................................................................................182 Common Use Cues .........................................199 Reward ...........................................THE FIRST 72 HOURS.....200 Crave Coping Techniques........Good..............................................................................................................................................................................................................................................................................................................................191 How often do crave episodes occur?.......................................................................................208 Conscious Fixation..................................................170 CHAPTER 10: EMOTIONAL RECOVERY.....167 Possible Underlying Hidden Conditions...............................................................................JOURNEY THINKING............................................................................................................................................................................................................................................................................................................................................................................................................205 Tearing Down the Wall...............................142 Nicotine’s Half-life...........................................................214 The Joy of Smoking?.........................................................................................................................................................................................................................................176 Bargaining...............................................................................................................................172 Denial......................................214 “What should I call myself?”...............................................................178 Acceptance..........................................................................................................................215 ....................... Not bad...................................................................................................143 Natural Fruit Juices................................................148 CHAPTER 9: PHYSICAL RECOVERY..........................................................6 Freedom from Nicotine ...............................................181 The Unconscious Mind................180 CHAPTER 11: SUBCONSCIOUS RECOVERY....................Temporarily Numb..............194 The Bigger the Better..........................................................................................................206 More Lies........................................192 Cue Extinguishment.................................175 Anger....212 “Just once.......147 Recovery Sensations ...................................................................................................................................................................................................................................188 Are crave episodes really less than 3 minutes?................200 Seasonal......... I want to do it once!”.............................................178 Depression..........150 Possible Medication Adjustments.....................................................................................................................................................................................................................................................................................................................................................168 Celebrating Two Weeks of Healing!.......................................................................................................................................................................................................................................149 Neuronal Re-sensitization ..................205 Dignity’s Denial............181 Reinforcement & Crave Episodes.............................................................................................................................................................................................................................................145 Caffeine Use......................................204 CHAPTER 12: CONSCIOUS RECOVERY ...................................................................149 Symptoms................................................................

..238 .......................236 APPENDIX B: SUMMARY OF BASIC RECOVERY TIPS..............................218 Arriving Home.....................................................................................237 ALPHABETICAL INDEX.......................................222 Caring for Our Recovery..............................................................230 APPENDIX A: RECOVERY JOURNAL/DIARY................................................................................................© 2009 FFNicotine........................................................................................................................................................................226 Harm Reduction.........................................................................................................................................................................................................................com 7 CHAPTER 13: HOMECOMING...............................................218 Long-Term Quiet and Calm .......................................................................................................................................com & WhyQuit.....................222 Relapse...............................................................................................................................219 CHAPTER 14: COMPLACENCY & RELAPSE..............................................................................................................218 Gradually Diminishing Thoughts and Urges..........................218 A Silent Celebration .............................

fear that we really did smoke our last cigarette ever. mind and life. during previous attempts our fears may have been many.The Journey Home Introduction You may or may not like reading books but if a slave to nicotine then this one has the potential to alter your thinking. nearly all of the lessons shared here were mined from the discoveries and accomplishments of others. so as to afford you the ability to notice and savor the full flavor of coming home. fear of the emotional storm that may arrive with the next challenge we face.8 Freedom from Nicotine . that someone has been lying to you. Why? Because with knowledge as your ally. you are about to discover that you’ve journeyed far. that knowledge is power. fear that life as an exsmoker will be horrible. The insights that follow were not discovered during my own thirty-years of chemical captivity. learning to live nicotine-free can be our greatest personal awakening ever. a fear of success. The pages that follow offer understanding as a tool for diminishing both. Take your own poll of all the ex-smokers you know who have been free from all nicotine and all stop smoking products for at least one year. This book is not the result of the invention of some new method or product. My objective in writing this book is to remove the mystery and as much anxiety as possible. ending nicotine use does not need to be a horrible or even a bad experience. I wish I could claim credit for most of what you are about to read but I can’t. . that it aids you in once again occupying the driver’s seat of your mind. or of ideas or concepts born inside this mind. It’s difficult to appreciate the beauty gradually unfolding around us after ending all nicotine use if consumed and gripped by anxiety and fear. nor do they flow from more than a dozen serious failed attempts to break free that each lasted longer than a day. understanding and the confidence flowing from them can destroy needless fears and anxieties. In fact. The anguish of quitting in ignorance and darkness can overwhelm freedom’s dreams. that we’re leaving something valuable behind when we stop using. Insights. fear of an inability to cope. As hard as it may be to believe. It is my dream that the library of knowledge we are about to explore helps you see through the fears and lies associated with living nicotine-free. Instead. Hopefully you are about to awaken to the realization that “educated cold turkey” is a quitting method. By destroying needless fears. our fears. How did they do it? You’ll likely discover a giant elephant in the room. what once may have seemed nearly impossible is now ours to command. far from the beautiful pre-nicotine mind you once called home. Fear of failure.

com 9 Those marketing a growing array of quitting cures are compelled to attempt to acquire market-share by getting you to fear your natural instincts. But it takes strong observational skills to look at the elephant and accurately separate truth from fiction. not to devices that replace it. or to magic herbs.com & WhyQuit. 2000. this book would not exist without the insights and teachings of Joel Spitzer of Chicago. On January 20. lasers that imitate needles. 2009.yuku. needles. 2 Freedom from Tobacco – Quit Smoking Now was founded on September 8. 1999 as a free peer support forum at MSN Groups. . Pages 2760-2765. hypnosis or Billy Bob’s Lima Bean Butter. the recovery method used by 80-90%1 of long-term successful ex-smokers.ffn. May 2006. 1 Doran CM et al. Since 2000. free online MSN-based peer-support quitting forum that Joel could clearly see was floundering horribly. July 1999. Try to locate any other person who has devoted their entire life. There are hundreds of millions of worldwide cold turkey success stories. Volume 31(5). designer drugs that imitate it. Methods used to quit smoking in the United States: do cessation programs help? Journal of the American Medical Association.com on January 18. and at Freedom from Tobacco2 (Freedom). Frankly. cold turkey. a motivational website I started in lungs of a smoker and non-smoker. as a volunteer smoking prevention speaker for the American Cancer Society. May 1990. I have studied and shared Joel’s clinical observations. Volume 263(20). These ex-smokers owe their success to ending use of all nicotine.com A young Joel holding wrapped slices from the (WhyQuit).© 2009 FFNicotine. what was then an anything-goes. to helping smokers break free. out of the blue. Smoking status of Australian general practice patients and their attempts to quit. This book celebrates how education and understanding hold promise to swell their numbers even greater. Addictive Behaviors. Joel emailed me offering to share more than 80 stop smoking articles he’d written. Joel truly is the Henry Aaron. 2009 MSN shut down all MSN Groups. vitamins. Michael Jordan or Tiger Woods of smoking cessation. and then as a smoking cessation counselor and paid staff member in 1977. On February 21. In anticipation of the closing we moved Freedom to Yuku's free forums where we officially opened “Freedom from Nicotine” at www. full-time. They are insights he began harvesting as early as 1972. vaccines that partially block its entry into the brain. Fiore MC et al. Pages 758-766. They quickly became the centerpiece at both WhyQuit.

Since they’d already used a “one day at a time” approach to successfully break free. stress. twelve-hour. and sleep. It was as if the group’s affection and attention were an invitation for others to relapse too. Failure was everywhere. anger. Joel used the closing of each article to teach them how to stay free … How to “Never Take Another Puff!” As I read them. Although Joel declined. how did I miss all this? Where had I been hiding? Why hadn’t I seen smoking nicotine as true chemical dependency.The Journey Home He’d written the collection of articles as follow-up reinforcement and relapse prevention letters. that replacement nicotine undermines resolve. 2004. More than once Joanne had wanted to pull the plug and shut Freedom down.10 Freedom from Nicotine . But now. Joanne gum is not addictive on Fox News on May 12. I was hammered by ringing truths on a wide range of cessation issues. alcohol. How could I have missed all this? I was left stunned and humbled by how little I actually knew about smoking or stopping. two-week clinics he’d presented. so they could return and enjoy their own relapse party. and encouragement for them to again jump into the “quitting” pool. or grasped the importance of crave trigger extinguishment and cessation crutch avoidance? Prior to Joel’s arrival. depression. he did agree to join us and assist as a co-manager and become our director of education. Diehl. Freedom from Tobacco. Joel raised scores of concerns that I had never once considered. Without hesitation. we begged Joel to take charge of what was then little more than an anything-goes motivational pep-rally. Each new announcement of a return to smoking brought lots of virtual member hugs. and I had grown horribly frustrated. vitamin C. It was as if online message board support was somehow actually fostering defeat. here was a guy whose entire life had prepared him to deliver on the forum’s name. its influence upon heart rate. . letters sent to graduates of the more than 300 six-session. Who was I to think that I was somehow qualified to create and co-manage an online stop smoking support group? This guy was the real deal! Nicotine’s relationship to eating. Joel challenging pharmaceutical industry assertions that nicotine Freedom’s co-founder.

www. there are four phases to change induced learning: (1) unconscious incompetence [not knowing that I knew almost nothing about my addiction]. and Allen Carr’s excellent assault upon smoking rationalizations. What I did find were individual studies by scores of dedicated researchers and educators. In the mush.” has become relapse prevention insurance for countless Joel presenting one of his 63 free video thousands.© 2009 FFNicotine. An email I opened a few moments counseling lessons.com 11 I fondly named his collection of reinforcement letters “Joel’s Library” and gave them centerstage at both WhyQuit and Freedom. Since then I’ve been on a quest for answers and at every opportunity possible have shared what I’ve learned at WhyQuit. the often-repeated title of Joel’s free ebook. On May 15.com.com/joel Flower J.com.S. studies that aid us in better understanding this most amazing chemical called nicotine. The collection has grown to more than 100 articles and now includes more than 60 video counseling lessons. . (2) conscious incompetence [Joel making me aware of how little I knew]. According to U. J. Joel’s Library. So here it is in a nutshell. 1999 at 10:00 pm I took my last puff of nicotine. “The ‘Never Take Another Puff’ sentence is one of the most powerful sentences I have ever heard in my life. It has the power of innocence. Pages 64-66.WhyQuit. and (4) unconscious competence [having those lessons become as second nature as walking]. It is effective because it is so simple and innocent.com & WhyQuit. you’re about to find yourself “in the mush. It was my only shining light in a mass of darkness and guided me back to a normal nicotine-free life. It can move mountains. once competence is achieved it becomes difficult to recall how we could ever have been anything else. Google rankings. (3) conscious competence [mastering Joel's teachings]. Jan-Feb 1999. They continue to be the heart and soul of our online work. According to him. Except for individual lessons here and there by particular counselors and authors.4 3 4 Spitzer. As Flower suggests. I’ve been unable to locate any collection of work that comes close. ago from Roy. It's my hope that this book provides an avenue to expand the reach of our work to the millions who either lack Internet service or have yet to discover WhyQuit. Physician Executive.” the same mush I encountered when Joel arrived. “Never Take Another Puff.3 Today. Nearly a decade later they remain on center-stage and freely available to all.” I’ve searched long and hard for any work comparable to Joel’s. who is six weeks into recovery. said it well. As health care futurist Joe Flower puts it. since 2001 WhyQuit has been the #1 “nicotine cessation” resource. Volume 25(1).

Consider handing or e-mailing it to a friend or loved one still trapped in active dependency. live long! John John R. If someone has gifted you a copy of this book. congratulations on your decision to reclaim your mind and life! You are about to experience the time-tested adage that “knowledge is power! Yes you can! Breathe deep.com to download the book's most recent electronic version. Polito Nicotine Cessation Educator . you can visit WhyQuit. hug hard.12 Freedom from Nicotine . If just starting out.com or FFNicotine. Being deprived of the insights needed to save our life is a horrible reason to die.The Journey Home Please don’t allow this book to collect dust on some shelf or become lost in your computer if the printed or electronic version aids you in achieving conscious competence.

How could it? If like most.com & WhyQuit. you may have heard that tobacco could be addictive or that it could develop into a “nasty habit.” But after such an unpleasant introduction you were sure that it couldn’t possibly happen to you. Beneath any rebellion by our body to the toxic chemical onslaught that it had just endured.© 2009 FFNicotine. That dopamine reward pathway memory was far more durable than the negative memory of unpleasantness that clouded its creation.com Chapter 1 13 Nicotine Addiction 101 That First Subtle “Aaah” Remember how your body reacted to that first-ever inhaled puff. Prior to that moment. your face turned six shades of green. How could it become a habit? How could you possibly become addicted? Like or dislike have surprisingly little to do with true chemical addiction. nauseous or if like me. our mind had just sampled and experienced an extremely powerful and longer than normal dopamine “aaah” explosion. An enduring memory of what caused that “aaah” was created. you didn’t like what you just experienced. inflamed and numbed all tissues they touched. You may have felt dizzy. dip or chew of tobacco? Although some took to smoking like fish to water. It was a memory that would soon have us returning to steal more. as scores of powerful toxins assaulted. Your mouth may have been filled with a terrible taste with your throat on fire and lungs in full rebellion. But what is dopamine? Do you remember what you felt when first praised for keeping your coloring between the . what most recall is how utterly horrible it tasted.

6 Kathleen McGowan. Dopamine is a neurotransmitter.14 Freedom from Nicotine . alcohol and cocaine coupling to reward processes via endogenous morphine signaling: the dopamine-morphine hypothesis. companionship. Medical Science Monitor. Director of the National Institute of Drug Abuse. an article reviewing the drug addiction research of Nora Volkow. Nov/Dec 2004.5 Dopamine pathways are present and strikingly similar in the brains of all animals. It is the brain reward pathway neurotransmitter responsible for giving us a prize when anticipating or experiencing species survival events associated with eating. It’s what researchers call “salient” or “pay attention” memories. They operate as a preprogrammed survival tool that actually teaches.The Journey Home lines. They originate in a region of the brain known as the limbic system. It controls our drives. Pages RA91-102. the brain records the entire event in what may be the highest definition memory (plasticity) that the mind is capable of producing. Psychology Today Magazine. group acceptance. Volume 13(6). our “pay attention” pathways are a built-in survival training school. helping to establish future priorities and encouraging us to repeat the activity that produced the reward. We had just sampled the mind’s reward for accomplishment. easy to recall recordings document the experience. there must be some form of discipline for failure to pay attention. thirst quenching. Both anticipatory and activity generating “aaah” events grab and hold our attention. But as it relates to drug addiction it plays a much larger role. taught us what is important. reinforces and prioritizes basic species survival instincts. raw animal impulses and subconscious decisions. In addition to generating a noticeable “aaah” reward sensation. Vivid. et al. stay focused. . It is one of many brain chemicals that allow brain cells to communicate with each other. Nicotine. accomplishment. learn 5 Stefano GB. spelling your name correctly or reciting your times tables? Remember the “aaah” feeling? Remember the feeling of making friends with another child or when mom gave you a big hug? “Aaah!” That was dopamine. sex or nurturing. June 2007. Sitting atop the spinal cord at the base of the brain. But as in any classroom.6 Yes. dopamine “aaah” pathways were not engineered to act as some brain candy toy to idly pleasure humans and other animals. peer bonding or nurturing and the resulting “aaah” memory was burned into our brains. It caught our attention. Addiction: Pay Attention.

Thank goodness it doesn’t take traumatic brain injury or stroke to get the insula to stop craving nicotine. . these pathways were engineered to teach and reinforce species survival priorities associated with food. craves and anxieties. Discipline appears to be dispensed inside the mind’s limbic region by the brain’s right insula. by chance. et al. butane. the brain’s natural chemical messenger responsible for initiating normal dopamine pathway stimulation.com 15 and apply the lessons being taught. January 2007. Enter nicotine. So. methane 7 Naqvi. 315 (5811). Science. accomplishment and reproduction. what some researchers consider the most perfectly designed drug of addiction.com & WhyQuit. nurturing. an external chemical so closely resembled the properties of the neuro-chemical responsible for activating brain dopamine pathways that once inside the brain it was capable of generating a stolen and unearned dopamine “aaah” sensation? Nicotine is such a chemical. hydrogen cyanide. emotions and previously recorded “pay attention” memories. Its polarities and structure are so similar to acetylcholine. water. arsenic. mercury. that it bonds to the same receptors and easily hijacks the brain’s reward system. As previously explained.© 2009 FFNicotine. Vol. lead. formaldehyde. Chemical Slavery’s Onset Drug addiction is about the brain's "pay attention" dopamine reward pathways being taken hostage by an external chemical. The insula receives a wide range of input from our senses. Pages 531-534. vinyl chloride.7 suggesting it may be responsible for generating nicotine use urges.’‘ We nicotine smokers didn't suck tissue destroying tars that included ammonia. how does all of this relate to nicotine addiction? What would happen if. Damage to Insula Disrupts Addiction to Cigarette Smoking. NH. A 2007 study found that smokers who sustained brain damage to the right insula actually lost the urge to smoke.

helps us to cope. Nov/Dec 2004. Page 32. Volume 39 Number 11. Pages 49-55.9 Our hijacked brain quickly became fooled into believing that bringing a new supply of nicotine into the bloodstream was every bit as important as eating. that it defines who we are. depression and anger. also see. and that life without it would be horrible or even meaningless. Nearly indistinguishable. Volkow May Have Uncovered Answer to Addiction Riddle. This combination of events results in a powerful "aaah" sensation within seconds of a puff that lingers far longer than would a normal dopamine reward. J. Nicotine “aaah”s became as important as food “aaah”s. We did so to replenish rapidly falling nicotine reserves. Nicotine cravings became as real as food cravings. pay attention to this!”8 Continued nicotine use causes these extremely salient memories to quickly pile up. Nicotine not only fosters dopamine flow by crossing the blood-brain barrier and docking with a4b2-type acetylcholine receptors. The World Journal of Biological Psychiatry. We each endured greater extremes in daily mood swings than non-users. “Hey. . Psychiatric News June 4. Addiction: Pay Attention. Why can’t you starve yourself to death? Have you ever thought about it? Not only are we rewarded with dopamine “aaah” sensations when we anticipate eating or actually do so. and the greater our dependency the more unstable our moods. gives us our edge. Rosack. 8 McGowan. The need to replenish one’s nicotine supply gets recorded in what may be the highest definition memory the mind can produce. 2004. Volume 4(2). we experienced the same anxiety beatings. As our body slowly metabolized and rid itself of the nicotine we introduced via our method of delivery. it somehow turns off a key killjoy enzyme that prevents normal dopamine clean up. Yes. Rewarded by dopamine and punished by an endless need for more nicotine. April 2003. Our mind is essentially told. Psychology Today Magazine. Think about how short-lived the “aaah” sensation is following a bite of your favorite food. we are punished with anxieties and hunger pains when we wait too long between feedings. They soon begin burying all remaining memory of life without it. punctuated by insula driven anxiety.16 Freedom from Nicotine . Cigarette-derived nicotine is not a medicine. we quickly grew to believe that we could not function comfortably without it. 9 Parrott AC. the same dopamine rewards.The Journey Home or vast quantities of carbon monoxide into our bodies because we wanted to watch each puff destroy a bit more of our capacity to receive and circulate life-giving oxygen. We quickly “forget” that it was ever possible to function without it. Our rewarded and punished mind was left totally yet falsely convinced that nicotine use was essential for survival. K. what goes up must come down. Article ID: 3571. we gradually experienced increasing mood deterioration and escalating distress.

craves and anxieties alert us when a conditioned use situation is encountered. But survival instinct pathways taken hostage by an external chemical are incapable of distinguishing fact from fiction. Truth quickly became a casualty of the mission and function of our “pay attention” circuitry. . locations. Insula driven urges. we face the conditioned consequences of years of nicotine feedings that involved replenishment patterns that did not go unnoticed by the subconscious mind. to this calm. We reach for nicotine. old nicotine use “aaah” memories that fill our brain memory banks begin looking like life jackets. It is a guarantee of continuing bondage within a cycle of nicotine-dopamine highs and lows. Do you remember the calm and quiet mind you once called home? Remember going days. must now be un-rung. We sell ourselves on the belief that this is our reward for having briefly succeeded in going without. This classical conditioning bell. times. people and emotions with using nicotine. that we can stop using nicotine by using it. While seemingly unmanageable.com & WhyQuit. those three minutes are extremely short lived in comparison to a life of addiction.com 17 Without food we starve to death. It learned to expect arrival of a new supply of nicotine in specific situations or under specific circumstances. as detailed in Chapter 11. for the enslaved mind. Normally the urge is so subtle it goes unnoticed but we reach for nicotine to satisfy it nonetheless. the episode will last less than three minutes and is entirely manageable. we convince ourselves that we can succeed if we just have a little now. Contrary to what we then feel. This quick fix isn’t a solution at all. Soon. hungry for calm. But encountering a feeding cue during a time when brain nicotine reserves are at or near depletion can trigger a brief yet powerful anxiety episode. As illogical as it may sound. and while recovery time distortion can make minutes feel like hours. in the mind of a nicotine addict the instant and obvious solution is to take the hook and bite on old “aaah” memory bait. yet forgotten mind be a good thing or bad? However. We must extinguish the flame of each established feeding cue that we lit through association.© 2009 FFNicotine. a lower-intensity storm that’s never ending. If an underlying current of physical withdrawal anxieties isn’t sufficient to get us to bite. Our subconscious became conditioned to associate various activities. Without nicotine we thrive. We reach for the very thing from which only hours or days ago we were trying to flee. quiet. any attempt to stop using nicotine is met with a rising tide of anxieties. weeks and months without once craving nicotine? Do you remember not needing it at all? Would coming home. Instead of staying afloat for the up to three days needed to navigate the roughest seas and see the emotional storms at last peak in intensity. like that which Pavlov used to teach his dogs to expect food and begin salivating. We seek and find relief in the exact manner our addiction conditioned us to generate relief.

Knowledge. Physiological resistance to a poison. It does so by growing or activating millions of extra nicotinic-type acetylcholine receptors in as many as eleven different brain regions. especially over a period of continued exposure 2. The capacity to absorb a drug continuously or in large doses without adverse effect 3. The American Heritage® Stedman's Medical Dictionary. Knowledge is power! Tolerance Definitions of tolerance include: 1. Forgetting the amazingly calm and quiet mind we once called home our "pay attention" pathways were fooled into establishing a new number one priority in life. November 2002. The European Journal of Neuroscience. friends or romance. but we would not forget or fail to respond to the bell for our next nicotine feeding. Like an alcoholic pretending they can have "just one sip. Volume 16." toying with true chemical addiction as though it were some "nasty little habit" is a recipe for relapse. Decreased responsiveness to a stimulus.41 10 tolerance. We may forget to take our vitamin or medicine. Pages 1633-1646. . Knowledge is key in our quest to return home. (n. deceit and denial. obtaining that next fix. We are drug addicts in the truest sense. the average nicotine intake per cigarette varies significantly. Retrieved September 14. Findings indicate that average intake per cigarette is 30% greater in African Americans at 1. miss-out on time with family. Diminution in the response to a drug after prolonged use.com website: http://dictionary.The Journey Home Nicotine addiction is about living a life of lies. skip meals. there is only one rule that governs recovery. it attempts to diminish the influence of nicotine by more widely disbursing it. We call it the "Law of Addiction. As if it somehow knows that too much dopamine is flowing.reference.d.10 The brain attempts to fight back against its toxic intruder. As you’re about to learn. some form of ongoing support and an appreciation of the truth that just one powerful hit of nicotine all but assures relapse. or 4.11 Although the average user’s body depletes and eliminates (metabolizes) nicotine at the rate of roughly one-half every two hours (129 minutes in Caucasians and 134 minutes in African Americans).). Upregulation of [3H]methyllycaconitine binding sites following continuous infusion of nicotine. Abide by it and failure becomes impossible. without changes of alpha7 or alpha6 subunit mRNA: an autoradiography and in situ hybridization study in rat brain.com/browse/tolerance 11 Mugnaini M et al." Break the law and you lay to waste all of your effort and dreams of a life free of nicotine.18 Freedom from Nicotine . procrastinate regarding work. from Dictionary. 2008.

17 12 Péérez-Stable EJ et al. July 1998. Volume 13(4). et al. Volume 111(6 Pt 1): Pages 1318-1323. December 2007. Journal of the American Medical Association. Two a day. May 15. those first few cigarettes at age 15 were not about initial addiction. you’re probably thinking. Over time. June 2003. Volume 30. the younger we were when we started smoking. 16 Slotkin TA. I was born with my brain wired for nicotine. holding the smoke longer. My “aaah”s were no more powerful smoking five cigarettes a day at age fifteen than when smoking 60 per day at age forty. If nicotine is a developmental neurotoxicant in animal studies. While we don’t yet fully understand wide variations in levels of nicotine use.com 19 milligrams per cigarette than for Caucasians at 1.14 As Duke University’s Professor Slotkin puts it. three.12 Tolerance ever so gradually pulls us deeper and deeper into dependency’s forest. Smoking during pregnancy and newborn neurobehavior. four. Volume 280(2). We find ourselves sucking a wee bit harder. “nicotine alters the developmental trajectory of acetylcholine systems in the immature brain. Research suggests that damage to dopamine and serotonin pathways is significantly greater in males than females. Pages 368-373. you’ve been at the same nicotine intake level for some time now and it’s likely vastly less than the three packs-a-day I was smoking. our brains gradually grow additional nicotinic-type acetylcholine receptors. . with vulnerability extending from fetal stages through adolescence. Gender-specific effects of prenatal and adolescent exposure to tobacco smoke on auditory and visual attention. Neuropsychopharmacology. Adolescent nicotine treatment changes the response of acetylcholine systems to subsequent nicotine administration in adulthood. a female advantage that disappears if the female brain is exposed to both prenatal and adolescent nicotine. like mine. Pages 1-19. Alpha-5/alpha-3 nicotinic receptor subunit alleles increase risk for heavy smoking.09 milligrams per cigarette. four smoked hard. Volume 76 (1-2). Nicotine metabolism and intake in black and white smokers. most of us require more nicotine in order to match last month’s or last year’s “aaah” reward sensation. Pages 152-165. et al. Pediatrics.com & WhyQuit.16 In addition to genetics and prenatal nicotine exposure. et al. or smoking more nicotine in order to achieve the desired effect. Molecular Psychiatry. et al. assaults which commenced three to four weeks following conception.13 There is also the fact that some of our mothers. the more damage nicotine inflicted upon our still developing brains. Volume 32(12). smoked during pregnancy.© 2009 FFNicotine.”15 For me. I came into this world as nicotine’s slave and likely spent the first few days in withdrawal. January 2008. Brain Research Bulletin. Pages 2453-2464. dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology. they were about relapse to a condition my brain had known since those very first developing acetylcholine receptors were attacked by nicotine. 15 Slotkin TA. 13 Berrettini W. I needed that much more in order to achieve the same remembered effect. Issue 1. 17 Jacobsen LK. I know. April 2008. we know that genetics probably explains most differences. Pages 152-156. 14 Law KL. 2008.

the smoker smoking five times a day may face health risks just as great or greater than heavier smokers. When combined with genetic factors.20 Freedom from Nicotine . Any attempt to stop using it brought potential for a brief emotional train wreck. myself included. They often find ending nicotine use just as difficult as I did. hobbies."18 Regardless of method of delivery or level of nicotine tolerance. as if the brain was trying to make up for missed nicotine feedings. despite the significant difference in nicotine intake. Over the years I met many smokers. We required greater nicotine intake. three-year female gum user.. three-year male gum user who chews 40-50 pieces a day and thinks he may "chew more than anyone in the world. Probably more nicotine than when I smoked. Smoking more cigarettes harder.com. brain tolerance changes will increasingly be associated with trying to obtain additional nicotine by smoking fewer cigarettes more intensely. environmental factors that subject us to other chemical agents (employment. Long-Term Nicorette Gum Users Losing Hair and Teeth.” claims a 32 year-old. Smoking is also increasingly being prohibited in parks.The Journey Home The bottom line is that being a “little bit addicted” is like being a “little bit pregnant..” asserts a 48 year-old. Faced with fewer replenishment opportunities. yes for real. The reverse is often seen in smokers transferring their dependency to oral tobacco or NRT products. it was almost like binge eating after dieting. the fuel for tolerance is additional time and opportunities to use nicotine. as we found ourselves not only de-sensitized to nicotine but to life as well. Like a hurricane needing warm water in order to strengthen. playgrounds. the smoke-free indoor-air movement is gradually sweeping the globe. December 1. where around-the-clock use becomes possible. on beaches and in the presence of children. the millions of extra nicotinic-type acetylcholine receptors grown by the addicted brain de-sensitized it to its natural sense of neuro-chemical normal. differing toxin and carcinogen types and concentrations in different brands of tobacco. 18 Polito JR. WhyQuit. We were rewired to function with a precise amount of nicotine in our blood stream and lived the reality of “nicotine normal” that we created. water and air). who experienced a significant increase in their level of smoking and nicotine tolerance following a relapse after a cessation attempt. and how intensely each cigarette is smoked.” While normal for light smokers to rationalize that they are somehow superior or better able to control their addiction than heavy smokers. Non-smokers are increasing less tolerant of smoking in their presence. 7 days a week . in reality their slavery is just as permanent and just as real. But seeing increases in smoking following relapse is today far less common. 2008. homes or vehicles. . “I started out with about 6 pieces a day and now chew about 15 pieces of 2mg per day. "There is one in my mouth 24 hours a day. As you may already be aware.

including nicotine in nicotine replacement products such as the patch. Nicotine (Black Leaf 40) Chemical Profile. Once confident of victory. So what is this chemical. we cannot cure. K et al. Pages 590-594. Nicotine is a colorless. Journal of the American Dental Association. 1997.com & WhyQuit. somehow tolerance’s wiring paths become permanently etched into our brains. dip or chew of nicotine and we will find our brain again begging for more. morphine. it comprises 1. 20 Blakely T et al. It slowly yellows when exposed to air. begin to diminish and the worst will be behind you. Assessing the Nicotine Content of Smokeless Tobacco Products. But although the brain gradually restores natural sensitivities. nicotine.© 2009 FFNicotine. While this may seem like a curse it gradually becomes our biggest peace of mind. May 27. Just one powerful puff. Whether the brain’s current daily level of tolerance is one nicotine fix or twenty does not alter its status as slave. liquid organic-based alkaloid in the same family as cocaine. It’s why nicotine dependency recovery is an all or nothing proposition. . New Zealand Public Health Report on Nicotine. permanently eliminate or destroy it.6% of a tobacco plug’s weight and about 1% of the weight of chewing tobacco. We each remain wired for relapse for life. The pharmaceutical industry competes with the tobacco industry in purchasing tobacco from tobacco farmers. Although we can arrest our chemical dependency. we know exactly what it takes to stay free. 21 Tilashalski. While nicotine’s weight averages about 3% in cigarettes20 and moist snuff. that ruled our lives for so long? Nicotine I was surprised to learn that all nicotine comes from the tobacco plant. the weight of nicotine within it will vary depending upon the type of tobacco. April 1985.com 21 The brain makes substantial progress in reversing tolerance-induced de-sensitivities within 72 hours of ending all nicotine use. odorless. May 1994. is bitter tasting and gives off a slight fishy odor when warmed. gum and lozenge. Withdrawal anxieties will peak.19 When holding dry tobacco in your hand.21 19 Cornell University. quinine and strychnine. Volume 125. Nicotine is not created in the laboratory.

LD50 is an abbreviation for the lethal dose of a toxic chemical.2 mg of nicotine 22 de Landoni. abdominal pain. 23 Roy TS. Media Presentation . IPSC INCHEM. The implications for tobacco regulation. et al. nicotine (Black Leaf 40) Chemical Profile.29 Although the average American cigarette contains 8 to 9 milligrams of nicotine. Volume 331(2).24 Today nicotine is touted in organic gardening as a means for killing insects. How deadly is nicotine? It’s nearly twice as deadly as black widow spider venom (. 27 Benedetti. It was sold as an alkaloid insecticide in America under the brand name Black Leaf 40. JH.5 mg/kg versus 1.23 A natural insecticide formed in the roots of the tobacco plant. Nicotine’s minimum adult LD50 is 30mg (milligrams) and if in ingested in liquid form death could occur within 5 minutes. 25 Cornell University. JL. Volume 287(3).37 milligrams of nicotine into their bloodstream with each cigarette smoked. March 1991. Prior to death. it helps protect the plant’s roots.31 It results in the average smoker introducing 1. weakness. Strychnine (PIM 507). Pesticide Management Education Program (PMEP).30 some is burned.17 to 1. diarrhea. The lungs absorb nearly 90% of inhaled nicotine. New England Journal of Medicine.26 and more deadly than arsenic (50mg). Pages 123-125.22 nicotine is a fetal teratogen that damages the developing brain. July 14. JH. Pages 1136-1144. 1994. a mixture that was 40% nicotine sulfate. July 1996. IPCS INCHEM.25 Drop for drop. vomiting. Nicotine evokes cell death in embryonic rat brain during neurulation. It represents the amount of the chemical needed to kill 50% of humans weighing 160 pounds. et al. Bates Number: 2064334296. Memorandum. April 1985.Draft Outline. April 7.5 mg/kg versus . 31 Philip Morris. Nicotine. IPCS INCHEM. 26 Borges. Cyanides (PIM G003). January 17.22 Freedom from Nicotine . Nicotine (PIM 373).3 to 3.89mg/kg). . Volume 93(2). IPSC INCHEM. symptoms include salivation. Nicotine (Black Leaf 40) Chemical Profile.27 or cyanide (50mg). ranging from 0. December 1998. confusion progressing to convulsions. 32 Jarvis MJ. nausea. IPSC INCHEM. stalk and leaves from being eaten by insects and animals.32 Average intake can vary significantly from smoker to smoker.28 Nicotine kills by eventually paralyzing breathing muscles. Establishing a nicotine threshold for addiction. some escapes through cigarette ventilation and the filter traps some. March 1991. dizziness. Pages 134-138. 28 van Heijst. April 1985. A et al. Journal of the National Cancer Institute. et al. February 1988.9mg/kg) and at least three times deadlier than diamondback rattlesnake venom (. Arsenic (PIM G042). 24 Cornell University. 30 Benowitz NL. hypertension and coma. 2001. which also has a minimum adult LD50 of 30mg. ANP. Nicotine yield from machine-smoked cigarettes and nicotine intakes in smokers: evidence from a representative population survey. 1998. March 1989.The Journey Home One of the most toxic of all poisons. 29 de Landoni. that makes nicotine as deadly as strychnine. The Journal of Pharmacology and Experimental Therapeutics.

Don’t believe it. 24. et al. aren’t they! Now. June 25. July 14. Volume 55(1). Volume 57(1). even the thought of going without nicotine may be sufficient to generate anxiety. 37 Gallinat J. and the accuracy of working and verbal memory. . 2008 [Epub ahead of print]. Two to three drops of nicotine in the palm of the hand of someone weighing 160 pounds or less and he or she is dead. also see. Pages 80-84. Those pushing a growing array of nicotine products often falsely assert that they are as safe as caffeine. New England Journal of Medicine.33 Picture the largest rat you have ever seen. 1744–1750. 35 Jubelt LE. AL et al. Effects of transdermal nicotine on episodic memory in non-smokers with and without schizophrenia. 34 Brody. Vol. Volume 199(1). 36 Jacobsen LK. 38 Gallinat. The implications for tobacco regulation. 1994. Differences between smokers and nonsmokers in regional gray matter volumes and densities. Caffeine’s lethal dose is 10 grams or 10. bringing enough nicotine into their body to have killed a 160-pound human if the entire 30mg had arrived all at once. Smoking and structural brain deficits: a volumetric MR investigation.© 2009 FFNicotine. Long-Lasting Cognitive Deficits Resulting from Adolescent Nicotine Exposure in Rats. Picture a substance more toxic than rattlesnake or black widow venom being fed to your brain day after day after day. Pages 77-84. Biological Psychiatry. Abnormal hippocampal neurochemistry in smokers: evidence from proton magnetic resonance spectroscopy at 3 T. January 1. over an entire day.000 milligrams compared to 30mg for nicotine. Neuropsychopharmacology. A smoker smoking 30 cigarettes per day is. J.com & WhyQuit. European Journal of Neuroscience. It would weigh about a pound. Those pre-addiction memories are gone. et al.37 while damaging what remains. January 1. Establishing a nicotine threshold for addiction. 2005. July 2008.35 studies of the long-term (chronic) effects of smoking nicotine report decline and impairment of attention. Effects of smoking and smoking abstinence on cognition in adolescent tobacco smokers. et al. pp. 2004. also see also see Counotte DS. Volume 27(1).38 Possibly the most frightening of all the risks posed by our addiction is its ability to destroy all memory of why this journey home is important. As for those selling a growing array of nicotine products. September 2006. et al. The 1mg of nicotine that entered your bloodstream from your last nicotine fix would be sufficient to kill that rat. Pages 89-98.com 23 per cigarette. Volume 331(2). Is it any wonder that a 2004 study using brain MRI imaging found that “smokers had smaller gray matter volumes and lower gray matter densities than nonsmokers?”34 Contrary to findings from studies examining the short-term (acute) effects of nicotine. their marketing ploys and the research backing their sales pitch will always micro-focus upon the effects of just a few of 33 Benowitz NL. Try to remember what it was like to go weeks and months without once craving nicotine.et al. February 2007. et al. Nicotine is at least 166 times more toxic than caffeine. Think hard.36 Visualize nicotine’s neuro-toxic effects upon the human brain slowly destroying it. concentration. Pages 123-125. Psychopharmacology. Journal of Clinical Psychopharmacology. Biological Psychiatry. Pages 56-66.

24 Freedom from Nicotine .S. near candies. . sold legally in the presence of children.39 Canada’s cigarette pack addition warning label reads. and behind the counter at the corner drug store. nor discuss. May 17. The alcoholic’s comes with drunkenness and the cocaine addict’s is euphoric. while the methamphetamine or speed addict’s dopamine high is fast or racing. not to free us from requiring it. pastries and chips at neighborhood convenience stores. Do you know of any alcoholic rehabilitation program that recommends switching from whiskey to pure alcohol and then slowly weaning yourself off alcohol over a period of 90 days? Who benefits from such a treatment method when it takes just 3 days to rid the body of all nicotine and experience true healing in full bloom? As Addictive as Heroin? On May 17. in a fair and honest manner. Surgeon General warned that nicotine was as addictive as heroin and cocaine. Their goal is to make money by selling us nicotine. while ignoring the big picture. Heroin addicts describe their dopamine high as accompanied by a numb sensation. The common effect among drugs of addiction is their ability to stimulate dopamine pathways 39 The Health Consequences of Smoking: Nicotine Addiction: A Report of the Surgeon General.The Journey Home the more than 200 neuro-chemicals that nicotine controls (usually the stimulants). supermarket or gas station.Studies have shown that tobacco can be harder to quit than heroin or cocaine. the harms inflicted by nicotine upon those addicted to it. sodas. 1988. “WARNING CIGARETTES ARE HIGHLY ADDICTIVE .” But how on earth can nicotine possibly be as addictive as heroin? It is a legal product. Their marketing will never attempt to value the loss of personal freedom to chemical addiction. 1988 the U.

5.5 hours per week or 13. blinds most of us from making connections and associations with those addicted to illegal chemicals. Pages 1215-1223. 2.6 fortyhour work weeks per year to smoking nicotine). Volume 103. Difficulty controlling nicotine use or unable to stop using it. Imagine not 40 American Psychiatric Association. P.com 25 inside the brain. Using nicotine more often than intended. Imagine paying $8 for a hand-rolled cigarette filled with tobacco from roadside cigarette butts. Definitions of nicotine dependency vary greatly. functioning yet have our nervous system stimulated. A 2008 study found that 98% of chronic smokers have difficulty controlling use. . that we too are drug addicts. 4. a person is dependent upon nicotine if at least 3 of the following 7 criteria are met: 1. D. 4th edition (DSM IV). Spending significant time using nicotine (note: a pack-a-day smoker spending 5 minutes per cigarette devotes 1. 10. In February 2008 I finished presenting 63 nicotine cessation seminars in 28 South Carolina prisons that had recently banned all tobacco. 7. The captive mind can invent a host of excuses for avoidance of activities lasting longer than a couple of hours. 4th edition. Avoiding activities because they might interfere with nicotine use or cutting activities short so as to enable replenishment.5 hours per day. Withdrawal when attempting to end nicotine use.com & WhyQuit.C. 41 Hendricks. It can explain how the ashtray sitting before them became filled and their cigarette pack became empty without them realizing it was happening. tobacco now wrapped in paper torn from a prison bible. Evaluating the validities of different DSM-IV-based conceptual constructs of tobacco dependence. It isn’t unusual for the enslaved and rationalizing mind to see leaving those we love in order to use nicotine as punctuating life not interrupting it. Nicotine use despite knowledge of the harms tobacco is inflicting upon your body. 1994. In medium and maximum-security prisons $8 per cigarette was pretty much the norm. Addiction. But the fact that a nicotine dopamine high allows us to remain fully alert. 6. the problem with DSM nicotine dependency standards is not its seven factors but getting those hooked upon nicotine to be honest and accurate in describing its impact upon their life.40 Under DSM IV. 3. Washington. et al. One of the most widely accepted is the American Psychiatric Association’s as published in the Diagnostic and Statistical Manual of Mental Disorders. Tolerance .© 2009 FFNicotine. Diagnostic and Statistical Manual of Mental Disorders.over the years gradually needing more nicotine in order to achieve the same desired effect. with the price dropping to about $2 in less secure pre-release facilities.41 Although often criticized. July 2008. Coupled with the fact that nicotine is legal and easily accessible enables us to live in denial of what we must now recognize and accept.

that was his brand. Volume156 (3). Toxicolology and Applied Pharmacology. Joel Spitzer may well be the world’s most insightful nicotine cessation educator. I spent two solid months begging. of smoking while battling pneumonia and sneaking from their hospital room into the staircase to light-up while dragging along the stand holding their intravenous medication bag. Even worse was losing both of my dogs to cancer. they smoked them and went back to their cell and locked themselves back in. November 2007. of lighting their car. My mentor since January 2000. Plasma nicotine and cotinine in tobacco smoke exposed beagle dogs. “When was the last time you ever saw anything else atop a urinal in a men's room that you felt tempted to put in your mouth?” At that the man smiled and said. One of them. As discussed in the introduction. Joel then asked the man. Billy. Bertone ER. 1984.42 If so. Some will do anything. Pages 1171-1176. ex-users have shared stories of leaving hospital rooms where loved ones lay dying of lung cancer so they could smoke. Environmental tobacco smoke and risk of malignant lymphoma in pet cats. "Point well taken.926). sitting on top of a urinal. During each program I couldn’t help but comment on the irony that those caught using illegal drugs found their way to prison. while we nicotine addicts openly and legally purchase our drug at neighborhood stores. "They got them some cigarettes. He thought to himself how easy it would have been to smoke it. also see. Another story by Joel shares a clinic participant’s long kept secret of how still smoldering cigarette butt on the floor burned the bride’s wedding dress. a correctional officer. I heard horrific stories about the lengths inmates go for a nicotine fix. Tennessee ended a six-hour standoff in February 2007 when they traded their hostage. I was horribly wrong. According to a prison official.690 versus 16. Volume 73. died at age five of lymphoma. Pages 268-273. et al. hair or dog afire. My own dependency admissions are horrible.The Journey Home having $8. The irony is that. of smoking while pregnant. Environmental tobacco . during 1998 tobacco killed 25 times more Americans than all illegal drugs combined (418. for cigarettes. all this now recovered 42 Roza MR. bumming and digging through ashtray after ashtray in search of long butts. clothing. Nicotine and Tobacco Research." I’ve stood before thousands of inmates whose chemical addictions to illegal drugs landed them behind bars. The dog as a passive smoker: effects of exposure to environmental cigarette smoke on domestic dogs. Two inmates housed in a smoke-free prison near Johnson City. also Bertone-Johnson ER et al. also Brazell RS et al. according to the CDC.26 Freedom from Nicotine ." Over the years. It wasn’t until after breaking free that I read studies suggesting that smoke from my cigarettes may have contributed to their early deaths. 2003. and a lighter. American Journal of Epidemiology. he tells the story of how during a 2001 two-week stop smoking clinic a participant related that he was briefly tempted while in a men's bathroom after finding a single cigarette. I went to sea on a 72-day underwater submarine deployment in 1976 thinking that if I didn’t bring any cigarettes or money along that stopping would be a breeze. Volume 9(11). Pages 152–158.

Dave’s. http://legacy. Lark.com 48 World Health Organization. Chesterfield. Financial Information. 44 Hughes. JR. March 1999. September 2008. Psychological Medicine. 80% age 17 or younger and 92% under the age of 19. American Journal of Psychiatry. 1978. 43 Kendler KS. neither is anyone looking for information on how to get off of nicotine. 49 Lorillard. holding a 51% share of the 70 billion dollar U. On the Measurement of Nicotine Dependence in Adolescence: Comparisons of the mFTQ and a DSMIV Based Scale. http://www. 46 Legacy Tobacco Documents Library.org 47 Polito. et al. the primary difference between the illegal drug addict and us is that our chemical is legal and our dopamine high was accompanied by alertness. Pages 299-308. As a Lorillard executive wrote in 1978. August 30. Volume 144(2). control their alcohol intake. Again. Pages 361-364. Prevalence of tobacco dependence and withdrawal.48 the industry knows it must entice each new generation of youth to experiment and get hooked on nicotine or face financial ruin. The industry cannot ignore that historically.45 Addiction Not News to the Tobacco Industry Nearly 50 million pages of once secret tobacco industry documents are today freely available and fully searchable online. February 1987. “The base of our business is the high-school student. San Francisco.46 Collectively they paint a disturbing picture of an industry fully aware that its business is drug addiction. Pages 319-332. March 2008. Volume 30(4). Environmental Research. with nearly five million annual tobacco related deaths worldwide. 45 Kandel D. 50 Philip Morris USA.philipmorrisusa.”49 Philip Morris USA (PM) is America’s largest tobacco company. Virginia and founded in 1854. et al.© 2009 FFNicotine.43 will never lose the ability and autonomy to simply turn and walk away. June 2005. Bristol. Pages 205-208. Switzerland: World Health Organization. cigarette market in 2007.com 27 addict can do is keep them alive in his heart while begging forgiveness. there are social smokers called “chippers” who. PM brands include Alpine. smoke and canine urinary cotinine level. University of California.org at http://tobaccodocuments.library. to take it or leave it. Volume 106(3). A population-based twin study in women of smoking initiation and nicotine dependence. http://legacy. Commander.edu/tid/nlt13c00. while 87% of students smoking at least 1 cigarette daily were found dependent under DSM-IV standards. Roughly 90% of daily adult smokers are chemically dependent under DSM-III44 standards. 2008.library. probably in large part due to genetics. Parliament.47 Contrary to “corporate responsibility” image campaigns. English Ovals. Basic. 60% age 15 or under. Cambridge. WhyQuit’s Smoking Initiation Survey.50 Based in Richmond. Yes.ucsf.com & WhyQuit. Bates Number: 94671153.com .ucsf. 2008. Benson & Hedges.edu/. 2005. also see TobaccoDocuments. Volume 29(2). Nicotine’s dependency rate situation is almost the exact opposite. Merit.WhyQuit. WHO report on the global tobacco epidemic. But I am clearly not one of them and odds are. Players. et al. JR. L&M. Geneva. Memo. Journal of Pediatric Psychology. June 3. I often think about the alcoholic’s plight in having to watch 90% of drinkers do something the 10% who are alcoholics cannot do. www. roughly 27% of new smokers have been age 13 or younger.S. Saratoga and Virginia Slims.

A. The product is nicotine. the years in which initial brand selections are made. shows even higher Marlboro market penetration among 15-17 year-olds. Dunn..”51 Do you remember that fateful “what the heck” moment when you surrendered and gave tobacco that first serious try? What you probably don’t recall are the thousands of invitations to surrender and experiment that tobacco industry marketing had by then burned into your subconscious mind. The cigarette is but one of many package layers. a new staff member. Think of a puff of smoke as the vehicle for nicotine. Confidential: Motives and Incentives in Cigarette Smoking.philipmorrisusa.edu/tid/txy74e00. makes the following quotes: ‘Opiates and nicotine may be similar in action’ .“The cigarette should not be construed as a product but a package. which includes younger teenagers.”52 May 1975 . “PM USA agrees with the overwhelming medical and scientific consensus that cigarette smoking is addictive” and “smokeless tobacco products are addictive. and the period in the life-cycle in which conformity to peer-group norms is greatest. June 2008. 1975. which contains the pack.“I was amazed at the trend that the [Council for Tobacco Research] work is taking. . The smoke is the final package. ‘There is a 51 Philip Morris USA. Products. As shown by the following quotes from once secret Philip Morris corporate documents. Most of these studies have been restricted to people age 18 and over. which contains the smoke. Ford. 1972 . Bates Number: 2077864755. There is the carton.com 52 Philip Morris Research Center. changing brand preferences among younger smokers. http://legacy. decline in Marlboro’s growth rate is due to .ucsf. Donald H. 1972.. May 21. http://legacy. 53 Philip Morris U.. which contains the cigarette.library.ucsf.edu/tid/srs84a00.The Journey Home Today the Philip Morris Internet website openly proclaims. Dr..“.28 Freedom from Nicotine . slower growth in the number of 15-19 year-olds . http://www.. Bates Number: 2024273959. The teenage years are also important because those are the years during which most smokers begin to smoke. William L. For openers. The smokers must strip off all these package layers to get to that which he seeks. Jr.53 November 1977 .library. while pounding your brain with those invitations it was fully aware that it was in the drug addiction business.. but my own data.... memo: The Decline in the Rate of Growth of Marlboro Red.S.

Doral. a potent drug with a variety of physiological effects. adventure. he appears to start to smoke for purely psychological reasons -. great menthol. 55 RJR Confidential Research Planning Memorandum..”54 Based in Winston-Salem. Eclipse.’ . make new friends. convenience. to defy.” “If nicotine is the sine qua non of tobacco products and tobacco products are recognized as being attractive dosage forms of nicotine. More. It is my strong feeling that with the progress that has been claimed. our advertising -. uniquely. Rather. Inter-Office Correspondence. have fun. physical and manipulative gratifications.” “His choice of product and pattern of usage are primarily determined by his individual nicotine dosage requirements and secondarily by a variety of other considerations including flavor and irritancy of the product.. Bates Number: 501877121. November 29. Jr.S. to be true. Teague. Vantage and Winston. Bates Number: 207799380.J. Only after experiencing smoking for some period of time do the physiological "satisfactions" and habituation become apparent and needed. Seligman to Osdene.” “He does not start smoking to obtain undefined physiological gratifications or reliefs. The Nature of the Tobacco Business and the Crucial Role of Nicotine Therein. While RJR cigarette store marketing screams suggestions that smokers smoke its brands for a host of reasons (flavor. to be daring...com & WhyQuit. Prior to its 2004 merger with Brown and Williamson. Monarch.library. its cigarette brands included Camel.edu/tid/ggy75c00. and the like.ucsf.”55 The next seven paragraphs share direct quotes from this now famous and extremely informative memo. health considerations.© 2009 FFNicotine.. the first smoking experiences are often unpleasant until a tolerance for nicotine 54 Philip Morris U. R. then it is logical to design our products -and where possible. Now. or to look more adult). Tobacco products. RJR Assistant Director of Research. April 14. A nine page 1972 confidential memo by a senior RJR executive is entitled “The Nature of the Tobacco Business and the Crucial Role of Nicotine Therein. Indeed.” “Thus a tobacco product is. 1972. manufacture and sale of attractive dosage forms of nicotine .to emulate a valued image. Reynolds’ Tobacco Company (RJR) has been around since 1874. social patterns and needs. North Carolina.. http://legacy. price. to have something to do with his hands..A.library. 1977. Salem. “In a sense. and the like. to conform.edu/tid/sjw29d00. http://legacy. Our Industry is then based upon design. cost. a vehicle for delivery of nicotine. highly ritualized and stylized segment of the pharmaceutical industry.around nicotine delivery . the tobacco industry may be thought of as being a specialized.com 29 relationship between nicotine and the opiates. to experiment. we are in the process of digging our own grave. its once secret documents tell a different story. and certainly he does not start to smoke to satisfy a non-existent craving for nicotine. in essence. designed to deliver the nicotine in a generally acceptable and attractive form. Claude E. contain and deliver nicotine.ucsf. pleasure. .

The Journey Home has been developed. The dosage form could incorporate various flavorants. then we shall eventually liquidate our business.” “It should be possible to obtain pure nicotine by synthesis or from high-nicotine tobacco. to deliver that nicotine to the user in efficient. enhancers. in the position of attempting to design and promote the same product to two different types of markets with two different sets of motivations. nicotine is the sine qua non of smoking. and would be designed to deliver the minimum effective amount of nicotine at the desired release-rate to supply the "satisfaction" desired by the user. or other allegedly harmful substances.. RJR’s 1972 memo accurately predicts both the .” “Critics of tobacco products increasingly allege that smoking is dangerous to the health of the smoker. why is it really necessary that allegedly harmful "tar" accompany that nicotine? There should be some simpler. This leaves us.30 Freedom from Nicotine .” As shown by the final two paragraphs above.” “If our business is fundamentally that of supplying nicotine in useful dosage form. accompanied by no "tar". effective. then at some point we must make a stand. and like desirable additives. "cleaner". gas phase. attractive dosage form. then. It should then be possible. Part of this alleged danger is claimed to arise from ingestion of nicotine and part is claimed to arise from smoke components or smoke "tar". If we intend to remain in business and our business is the manufacture and sale of dosage forms of nicotine. as proposed above. If. using modifications of techniques developed by the pharmaceutical and other industries.. and if we meekly accept the allegations of our critics and move toward reduction or elimination of nicotine from our products. needs and expectations. more efficient and direct way to provide the desired nicotine dosage than the present system involving combustion of tobacco or even chewing of tobacco .

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arrival of nicotine replacement products (NRT) and the combustion free electronic or ecigarette. The lines between tobacco industry and pharmaceutical industry nicotine are now blurring horribly. A 2003 nicotine gum study found that 37% of nicotine gum users were hooked on the cure, each being chronic long-term gum users of at least 6 months.56 It’s a trend that will continue. Brown & Williamson (B&W) was a cigarette company that merged with RJR in 2004. B&W’s brands - now owned by RJR - included Barclay, Belair, Capri, Carlton, GPC, Kool, Laredo, Lucky Strike, Misty, North State, Pall Mall, Private Stock, Raleigh, Tareyton and Viceroy. Here are a few quotes from once secret B&W corporate documents: July 18, 1977 - “How to market an addictive product in an ethical manner?”57 June 24, 1978 - “Very few consumers are aware of the effects of nicotine, i.e., its addictive nature and that nicotine is a poison.”58 March 25, 1983: “Nicotine is the addicting agent in cigarettes. It, therefore, seems reasonable that when people switch brands, if they have a certain smoking pattern (i.e. number of sticks/day), they will switch to a brand at the same nicotine level.”59 Founded in 1760, Lorillard Tobacco Company is the oldest U.S. tobacco company. Its brands include Kent, Maverick, Max, Newport, Old Gold, Satin, Triumph and True. The following telling quotes are from once secret Lorillard documents: April 13, 1977: “Tobacco scientists know that physiological satisfaction is almost totally related to nicotine intake.”60 November 3, 1977 - “I don't know of any smoker who at some point hasn't wished he didn’t smoke. If we could offer an acceptable alternative for providing nicotine, I am 100 percent sure we would have a gigantic brand.”61 February 13, 1980: “Goal - Determine the minimum level of nicotine that will allow continued smoking. We hypothesize satisfaction cannot be compensated for by psychological satisfaction. At this point smokers will quit, or return to higher tar &
56 Shiffman S, Hughes JR, et al, Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample, Tobacco Control, November 2003, Volume 12, Pages 310-316. 57 Brown & Williamson Advertising Conference Report: Synectics Problem Laboratory, July 18, 1977, Bates Number: 770101768; http://legacy.library.ucsf.edu/tid/mri63f00/pdf. 58 Brown & Williamson, Memorandum: Future Consumer Reaction to Nicotine, June 24, 1978, Bates Number: 665043966; http://legacy.library.ucsf.edu/tid/zfi21f00. 59 Brown & Williamson, Internal Correspondence, Project Recommendations, March 25, 1983, Bates Number: 670508492; http://legacy.library.ucsf.edu/tid/uly04f00. 60 Lorillard, Present Status of the Nicotine Enrichment Project, April 13, 1977, Bates Number: 83251103; http://legacy.library.ucsf.edu/tid/bgm09c00. 61 Lorillard, Letter, November 3, 1977, Bates Number: 03365541; http://legacy.library.ucsf.edu/tid/cze91e00

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Freedom from Nicotine - The Journey Home

nicotine brands.”62 Last but not least is British American Tobacco (BAT), which dates to 1902 and sells more than 300 brands worldwide. BAT’s international brands include Dunhill, Kent, Lucky Strike, Pall Mall, Vogue, Rothmans, Peter Stuyvesant, Benson & Hedges, Winfield, John Player, State Express 555, Kool and Viceroy. It does not own all these brands but is licensed by other companies to distribute them. Here are a few BAT admissions. November 1961 - Smoking “differs in important features from addiction to other alkaloid drugs, but yet there are sufficient similarities to justify stating that smokers are nicotine addicts.”63 1967- “There has been significant progress in understanding why people smoke and the opinion is hardening in medical circles that the pharmacological effects of nicotine play an important part... It may be useful, therefore, to look at the tobacco industry as if for a large part its business is the administration of nicotine (in the clinical sense).”64 August 1979 - “We are searching explicitly for a socially acceptable addictive product. The essential constituent is most likely to be nicotine or a direct substitute for it.”65 April 1980 - “In a world of increased government intervention, B.A.T should learn to look at itself as a drug company rather than as a tobacco company.”66 In light of the above tiny sampling of tobacco industry admissions, should there be any doubt in our minds as to who was slave and who was master, who profited and who lost?

Freedom Starts with Admitting Addiction
It was not easy looking in the mirror and at last seeing a true drug addict looking back. I felt like I was surrendering, that after all those failed attempts I’d lost, that I was a total and complete failure. But as horrible as that moment felt, doing so was the most liberating event in my life. It was then and there I no longer needed the long list of lies I’d invented to try and explain my captivity, my need for that next fix. Yes, there were countless times during my 30 years of bondage where I’d told myself that I
62 Lorillard, Memorandum Secret, RT Information Task Force, February 13, 1980, Bates Number: 94672618; http://legacy.library.ucsf.edu/tid/ust13c00. 63 Honorable Gladys Kessler, Final Opinion, U.S. District Court, U.S. vs. Phillip Morris USA, Page 416, August 17, 2006. 64 British American Tobacco Memo, 1967, as stated in Federal Court of Australia, New South Wales, N-1089 of 1999, Statement of Claim, Page 370. 65 British American Tobacco, Memo, Key Areas - Product Innovation Over Next 10 Years for Long Term Development, August 28, 1979, Bates Number: 321469581; http://bat.library.ucsf.edu/tid/fyz34a99 66 British American Tobacco, Brainstorming II, April 11, 1980, Bates Number: 109884190, http://bat.library.ucsf.edu/tid/oli85a99.

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was hooked or addicted. But not until early 1999 did it hit me that, like alcoholism, it was for real. It was then that it hit me that I was no different from the methamphetamine or heroin addict. Dr. M.A.H. Russell, a psychiatrist and addiction researcher at London’s Institute of Psychiatry had me pegged all along. “There is little doubt that if it were not for nicotine in tobacco smoke, people would be little more inclined to smoke than they are to blow bubbles or to light sparklers, ” he wrote. “Cigarette-smoking is probably the most addictive and dependence-producing form of object-specific self-administered gratification known to man.” These now famous quotes by Dr. Russell date back to 1974.67 Over the years, millions of nicotine addicts have tried proving Dr. Russell wrong. In January 2003, a Miami based company, the Vector Group Ltd., began marketing a nicotine-free cigarette called Quest in seven northeastern U.S. states. A novelty item, thousands of smokers rushed out to purchase their first pack of nicotine-free cigarettes but locating any smoker who returned to purchase a second pack has proven near impossible. We would no more smoke nicotine-free cigarettes than we’d smoke dried leaves from the backyard. Hello! My name is John and I’m a comfortably recovered nicotine addict. It is not normal for humans to light things they place between their lips on fire and then intentionally suck the fire’s smoke deep into their lungs. Nor is it normal to chew or suck a highly toxic non-edible plant, hour after hour, day after day, year after year. We rationalize such irrational behavior because of the neuro-chemical reward we can steal by performing the act; a nicotine induced dopamine explosion. Cuddling up to the warm, cozy rationalization that, at worst, all we have is some “nasty little habit” serves the tobacco industry well. While habits can be manipulated, modified, toyed with and controlled, nicotine addiction is an all or nothing proposition. The industry knows that so long as its marketing continues to sell nicotine addicts on the idea that they’re in full control, that they will likely continue to hand the industry their money until the day they die. Regardless of the delivery device or method used to introduce nicotine into the bloodstream, fully accepting that nicotine dependency has permanently altered our brain not only simplifies the rules of recovery, it provides the key to staying free. Thousands of words but only one guiding principle for keeping our dependency permanently under arrest ... No nicotine today!

67 Russell, MA, The Smoking Habit and Its Classification, The Practitioner, June 1974 Volume 212 (1272), Pages 791-800.

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Freedom from Nicotine - The Journey Home

Chapter 2

Quitting “You”

The real “you” never, ever
needed nicotine. You were fine on your own. The real “you” never experienced the artificial highs brought on by elevated nicotine levels or the devastating lows that often accompany withdrawal. We typically functioned more towards the center without such violent or disturbing neuro-chemical mood swings. So what if you never, ever needed to smoke, dip, chew or suck nicotine again? What if your mind was once again itself, filled with a constant sense of calmness and getting its dopamine releases the natural way, from great food, big hugs, cool water, a sense of accomplishment, friendship, nurturing, love and intimacy? What if days, weeks or even months passed comfortably, without once thinking about wanting to use nicotine? Would that be a good thing or bad?

Quitting vs. Recovery
Quitting is a word that tugs at emotion. By definition it associates itself with departing, leaving, forsaking and abandonment. But the real abandonment took place on the day nicotine assumed control of our mind, when new salient memories made us forget that we functioned well without it, when we abandoned “us.” This book isn’t about quitting. It’s about recovering a person long forgotten, the real neuro-chemical “you.” The word “quitting” tends to paint or dress nicotine cessation in gray and black, in the doom and gloom of bad and horrible. It breeds anticipatory fears, inner demons, needless anxieties, external enemies and visions of suffering. It fosters a natural sense of selfdeprivation, of leaving something valuable behind. Now contrast quitting with recovery. Recovery doesn’t run or hide from our addiction but instead boldly embraces every aspect of this temporary journey of re-adjustment. It sees

you won’t be leaving anything of value behind . to finish a meal. a puzzle that once complete reflects a life reclaimed. How can we claim to like or love something when we have almost no remaining memory of what life without it was like? What basis exists for honest comparison? Why be afraid of returning to a calm and quiet place where you no longer crave a chemical that today. talk on the phone. It is not necessary that we delete the word “quit” from our thinking. Nicotine dependency recovery presents an opportunity to experience what may be our richest period of self-discovery ever. Although nearly impossible to believe right now. Everything you did while using nicotine can be done as well." we were each provided a new identity.com & WhyQuit. When knowledge based. We’ll discuss this in more detail later but I pose this to you now.© 2009 FFNicotine. I ask you. or better as “you. have a disagreement.” All of the neurochemicals once controlled by nicotine were present before we started using and will gradually return to pre-nicotine levels.com 35 each symptom and challenge as a sign of the depth to which nicotine had infected our mind. senses awaken and the brain’s neuro-chemicals again flow in response to life not nicotine.nothing. But it might be helpful to reflect upon when the real “quitting” took place. It’s a common thread among all drug addicts. It’s a time when tissues heal. a chemical that is a mandatory part of every day’s plan? Why fear arriving here on Easy Street with nearly a billion comfortably recovered nicotine addicts? Is freedom of thought and action a good thing or bad? If good. Buried Alive by Nicotine “Aaah”s Try to remember. What was it like being you? What was it like to function every morning without nicotine. you cannot seem to get off your mind. “What was it like being you?” Why fear coming home? Slave to the world of "nicotine normal. start a project or take a break without putting nicotine into your body? What was it like before nicotine took control? What was it like residing inside a mind that did not want for nicotine? One of the most fascinating aspects of drug addiction is just how quickly nearly all remaining memory of life without the external chemical gets buried by high definition dopamine “aaah” memories generated by using it. it recognizes the symptoms and celebrates each new challenge as an opportunity to reclaim yet another aspect of a life once drenched in nicotine. when freedom ended and that next fix became life’s primary focus. travel. Every brain chemical that nicotine caused to flow is still present. vocabulary or this book. They were always there and always yours. then rare? Again. Captive . every day. It’s a period where each challenge overcome awards the recovering addict another piece of a puzzle. then why fear life without it? How wonderful would it be to again reside inside an undisturbed mind where addiction chatter gradually becomes infrequent.

6 milligrams of nicotine into the bloodstream. we get to bring it with us!” An Infected Life Whether a closet addict who tries to hide their addiction. memories that should never have been present in the first place. Also see Polito JR.9 grams of chewing tobacco over 30 minutes results in 4. patience. Systemic Absorption and Effects of Nicotine from Smokeless Tobacco. It is costing me more money than I have. To quote a line from one of my favorite movies. there is no end to this endless cycle unless we get off. it requires a degree of planning. Long-term Nicorette gum users losing hair and teeth. Holding 2. wrote. memories only made possible because a foreign substance entered the brain and was able to disrupt priorities. such thinking can unconsciously tease and play upon old nicotine use memories. WhyQuit. Roughly 1 milligram of nicotine enters the average smoker’s bloodstream with each cigarette smoked. I chew 4 mg 24/7 and can go through 170 pieces in less than 6 days. I recently read disturbing comments posted by more than a hundred long-term nicotine gum addicts. “I have to say. December 1. clean-up and returning to the activity previously interrupted or to a new activity. If allowed. a 36 year-old woman. One. compliance and the alert dopamine “aaah” that follows. as important as drinking water or eating food. Advances in Dental . durable memories whose purpose was to convince us that nicotine is vital to survival. I traded one problem for another. our dependency infects far more of life than receipt of a command for replenishment.36 Freedom from Nicotine . When you think about “quitting” I hope you’ll ponder when the real “quitting” took place. or someone who uses much more than the average user (as I did). Aside from the time devoted to use. This endless feeding cycle constantly interrupted life. you are leaving absolutely nothing of value behind. “even the love in our heart. unless nicotine’s arrival ends. If I run out for a short time my mood becomes irrational.”68 Although the word "quitting" is part of the fabric of nicotine cessation. Chewing 7. January 25. 2008. Like a mouse on an exercise wheel. The journey home is about recognizing and embracing truth.5 milligrams entering the bloodstream. learning that for years we were fooled and lived a lie can invoke a host of emotions including anger. honesty and you too will soon be entirely comfortable again engaging all aspects of life without nicotine. 2008 comments by a 36 year-old female user. an addict with a low tolerance level of just 1-2 fixes per day. Baby steps. re-supplying. fears born of nicotine urge and replenishment memories. 69 Benowitz NL.5 grams of moist snuff in the mouth for 30 minutes delivers an average of 3.69 68 AskAPatient.The Journey Home brain dopamine pathways did their designed job and did it well. Nicorette User Database. I have chosen Nicorette over food many times. But be prepared.com. Contrary to deeply held beliefs that were pounded into your brain by an endless cycle of urges and rewards.com . They left us convinced that our next nicotine fix was central to survival. it can tease and inflame false fears. making us feel as though we’ve left something of tremendous value behind. I have been chewing Nicorette now for 12 years.

5 bpm)Houlihan ME.html 76 Haass M. Smokeless Tobacco and Some Tobaccospecific N-Nitrosamines.com 37 Nicotine is eliminated from the body at a rate of approximately one-half every two hours. drinking alcohol or consuming vitamin C. Pages 257-261 (2 mg gum average increase of 5 beats per minute [bpm]. May 1999 Volume 144(1). Killian Research Laboratories. 4 mg gum 10 bpm. smoking nicotine 17. Pages 807-817. Smoking it diminished lung function while gradually destroying the ability of our blood vessels to transport and deliver life-giving oxygen. Surgeon General. Once we permit ourselves to begin looking closely.com & WhyQuit. June 2003.75 that accelerates our breathing. In addiction to stimulating the release of dopamine.000 chemicals or unadulterated oral tobacco’s more than 2.© 2009 FFNicotine.5 beats per minute faster. Pages 1162-1167 (average increase of 7 bpm). Pages 336-341. Psychopharmacology (Berlin). . Najem B. 71 U. it becomes hard to find any aspect of life that wasn’t. up to 81 potential carcinogens when smoking72 and up to 28 carcinogens in oral tobacco73.74 that elevates blood pressure. 75 Lorillard Tobacco Company. 73 IARC Monographs on the Evaluation of Carcinogenic Risks to Humans. Cardiovascular Drugs and Therapy. 2007. et al.. nicotine’s intake increases when its elimination is accelerated. WhyQuit. Reducing the Health Consequences of Smoking: 25 Years of Progress: A Report of the Surgeon General: 1989. Pages 657-665. Nicotine chewing gum (2 mg. June 2006. September 1997. Volume 89. Page 79. http://tobaccodocuments. tobacco diminished the accuracy of smell and taste. Nicotine and sympathetic neurotransmission. 1989.com. while making us home to smoke’s more than 4. Volume 41(6). Food and Chemical Toxicology. 4 mg) and cigarette smoking: comparative effects upon vigilance and heart rate. et al. et al. perks our senses. Volume 10(6).71 It brought scores of cancer causing chemicals into our body. Never Take Another Puff.550 chemicals. Acute cardiovascular and sympathetic effects of nicotine replacement therapy. Volume 11(3).70 Driven by the need to maintain a comfortable level of nicotine in our bloodstream. Volume 97(2). J. Whether smoked. Pages 38-44 (max increase of 15 bpm). also. Forgotten Relaxation Is it normal to spend the balance of life under the influence of an adrenaline releasing central nervous system stimulant? Prior to climbing into bed to sleep is it normal to consume a chemical that will make our heart pound up to 17. 2003.76 Nicotine’s Research. It changed priorities and consumed precious time. nicotine also activates these pathways. 72 Smith CJ et al. affected by our addiction. A double blind study of the effects of smoking on heart rate: is there tachyphylaxis? Psychopharmacology (Berlin). to some degree. 74 Parrott AC et al. 70 Spitzer. and triggers the release of glucose and fats from our body’s energy stores? Two million years of evolution prepared us well to flee or stand and fight the now extinct saber tooth tiger. Volume 47(6). January 1997. IARC carcinogens reported in cigarette mainstream smoke and their calculated log P values.S. restricts extremity blood flow causing the temperature of our fingers to drop up to seven degrees. dilates our pupils. Our body’s response to sensing danger or sudden stress is activation of the “fight or flight” pathways of the sympathetic nervous system. chewed or sucked. Nicotine’s presence altered our body’s natural sensitivities and diminished our ability to relax.org/lor/95309579-9589. Hypertension. shuts down digestion. Inc. 1949-1955. Elimination is accelerated by encountering stress.

1999. We’ll talk more about this later. March 1991. They stop.80 beer 3.1.inchem. and 7 being neutral..4. vinegar a pH of 3.3 to 4.murphyandson.79 table wine 3. AJ. including our urine. http://www. Pure drinking water has a pH of 7 and fresh milk about 6. February 2003.5. The Acidity of Wine.uk. Acid-Base Balance..merck. worry. anger. 80 Pandell. July 4. For now. The rate of elimination of un-metabolized nicotine from the bloodstream depends in part on 77 The Merck Manuals Online Medical Library. Approximate pH of Foods and Food Products. which in turn causes more than 100 neuro-chemicals to prepare the body to run for its life or fight. Nicotine. and fear cause some of the body’s fluids to become more acidic. 14 the strongest base. Disorders of Nutrition and Metabolism. INCHEM.7. The pH of Beer. http://www.7. April 2007. try to imagine what it is like to go hours or an entire day without having adrenaline being pumped into your bloodstream.81 and whisky a pH of about 5. A never-smoker and a smoker both experience flat tires while driving in a freezing rain. Yet nicotine addicts will tell you that they need nicotine to relax! Fight or flight is anything but a state of relaxation.3 to 3. The measure of the acidity or base (alkalinity) of a solution is known as its pH. to again know full and complete relaxation for extended periods of time? Forgotten Calm During Crisis Have you ever noticed what you reach for during crisis? Imagine not adding the onset of early nicotine withdrawal to every stressful event life throws our way. 81 Murphy and Son Limited. A fluid with a pH of 5 is ten times more acidic than a fluid having a pH of 6. This accelerates removal of the alkaloid nicotine from our bloodstream. to stop responding to non-existent saber tooth tigers.The Journey Home arrival in the brain causes the release of noradrenaline (norepinephrine). the movement of hydrogen atoms as an acid and a base neutralize each other. orange juice 3. But why? Have you ever watched a liquid baking soda solution.. Both human blood77 and nicotine78 are weak bases (alkaloids) having a pH of about 7. 2008 .3 to 2. What’s it like to stop beating a tired horse. It forces the stressed nicotine addict to service their addition and engage in replenishment before turning their attention to the underlying stressful event. get out and look at the flat. That’s right. The never-smoker sighs then immediately reaches for a jack to change the tire.1.38 Freedom from Nicotine .org 79 FDA. The pH scale ranges from 0 to 14. The smoker reaches for a . http://www. On the acid side. with 0 being the strongest acid.co. a base (alkaloid) being poured over an acid covered car battery terminal or seen a child create a volcano by mixing baking soda with lemon juice or vinegar (acids)? You are watching ionization.7 to 4. Emotional stress. cranberry juice has a pH of 2.com/ 78 International Programme on Chemical Safety. a cigarette.

vitamin C or alcohol use. including tobacco. Pages 153-155. Nicotine renal excretion rate influences nicotine intake during cigarette smoking. . to play full-court basketball.5 caused a 206% increase in the rate nicotine was eliminated from the kidneys and 41% increase in the rate of total nicotine clearance from the body. 82 Schachter. Effects of urinary pH on cigarette smoking. Although it sounds totally backwards. What was it like to run like the wind. Forgotten Breathing & Endurance Smokers not only suffer from nicotine addiction but the ravaging effects of thousands of inhaled chemicals upon their lungs and respiratory system. there will be no impact upon nicotine reserves if nicotine isn’t present in our bloodstream. odorless toxic gas produced when any carbon-based material is burned.com & WhyQuit. March 1977. Volume 234(1). whether or not they cover the filter ventilation holes with their lips. Volume 106(1).82 In one study.83 While we cannot avoid all stressful situations or prevent them from causing chemical interactions within body fluids. Journal of Experimental Psychology: General. S et al. the literature suggests that it has to do with how the kidneys function. the greater the rate of nicotine depletion. an increase in urine acidity from a pH of 5. the amount of carbon monoxide entering the bloodstream varies greatly (up to 25mg per cigarette) depending upon such factors as how intensely the smoker smokes. to engage in an extended period of brisk physical activity without becoming seriously winded? What was it like to climb flight after flight of stairs. What a wonderful problem to have. Pages 13-19. This is but one example of how nicotine addicts are at a disadvantage. What they don’t seem to appreciate is the tremendous strain they subject their heart and body to when doing so. Carbon monoxide is a colorless. It’s a matter of availability of sufficient oxygen to keep vigorously working muscle well fueled and alive.6 to a pH of 4. or to chase a child or the family pet without ending up gasping for air? Every now and then I meet a smoker who lets me know that they enjoy running. When smoking.com 39 the pH of our urine. Whether caused by sudden emotional turmoil. Journal of Pharmacology and Experimental Therapy. 83 Benowitz NL et al. Early withdrawal is added to every stressful situation encountered. Studies of the interaction of psychological and pharmacological determinants of smoking: II. How stressful would a stressful situation be if the onset of early nicotine withdrawal weren’t added to it? How much less stressful can life become? As you journey home you may begin noticing an increased sense of calm during crisis. July 1985.© 2009 FFNicotine. the more acidic our urine.

Think about that last puff. What would it be like to experience a significant increase in overall lung function? Imagine gifting yourself 84 Ochs M et al. and to then transfer carbon dioxide from our bloodstream back out into the atmosphere. The number of alveoli in the human lung. It's too little oxygen and too much gunk. once attached to hemoglobin. Environmental Health Criteria 213 . ISSN 0250-863X. Now imagine what it would be like to allow your bronchial tube sweeper brooms to regrow (our cilia) and begin the process of sweeping gunk from air passages. But sucking large quantities of carbon monoxide into our lungs changes the playing field. Is it any wonder that our heart and body rebelled when we attempted vigorous exercise hours after smoking? We don’t just deprive our heart and muscles of oxygen. when smoking. It's the same absorption rate as nicotine. We daily paint the inside of our lungs with the 4. 2004. 87 Feng S.5 hours86 destroys the ability of red blood cells to engage in transporting oxygen. One-half of the carbon monoxide in that puff will still be circulating inside your blood stream four hours later. American Journal of Respiratory and Critical Care Medicine.The Journey Home and the particular brand smoked. Without oxygen the body’s cells suffocate and die. Ninety-seven percent of inhaled nicotine is not exhaled.000 chemicals the tobacco industry collectively refers to as tar. A new method for estimating the retention of selected smoke constituents in the respiratory tract of smokers during cigarette smoking. Pages 169-179. January 1988.Carbon Monoxide (Second Edition). 86 World Health Organization. This exchange of gases takes place within an estimated 480 million84 thinly walled air sacs called alveoli. Volume 19(2). Imagine allowing all still functioning air sacs (alveoli) time to clean and heal. ISBN 92 4 157213 2 (NLM classification: QV 662). the carbon monoxide molecule always wins and the oxygen molecule is left behind. We like to think that most of what we suck into our lungs is exhaled but it just isn’t so. Pages 77-79. February 2007.87 Imagine traveling through life with lungs so marinated and caked in toxic tars that it significantly diminishes lung function. Pages 120-124. Volume 169(1). . Hemoglobin is the portion of each red blood cell that transports a new supply of oxygen from the alveoli in our lungs to each living cell throughout the body.85 What’s worse. carbon monoxide’s long chemical bloodstream half-life of 2 to 6.40 Freedom from Nicotine . Volume 296. Inhalation Toxicology. The primary function of our lungs is to allow the entry of life-giving oxygen from the atmosphere into our bloodstream. The problem is. WHO. 1999. Ninety-seven percent of NNN (possibly the most potent lung cancer causing chemical of all) is not exhaled but remains within the lungs. The chemical attraction between carbon monoxide and hemoglobin is 200–250 times greater than with oxygen. British Medical Journal. if both an oxygen molecule and a carbon monoxide molecule arrive at an air sac at the same time. January 1. Carbon monoxide poisoning. 85 Meredith T et al. Geneva.

The truth is that powerful tobacco toxins rob users of the ability to accurately smell and taste.90 glucose. Volume 53(5). with ties to mood. Acute effects of nicotine on serum glucose insulin growth hormone and cortisol in healthy smokers. to decide which neuro-chemicals your personality and awareness will sense? Forgotten Senses We sometimes hear tobacco users tell us that they smoke.94 epinephrine and norepinephrine. 89 Yu G. It isn’t that the basic person and personality underlying nicotine dependency is somehow different.com & WhyQuit. Volume 22(9). 2008. is it normal to use an external chemical to induce a dopamine “aaah” reward sensation? Our dependency robs us of our emotional self-identity and sensitivities. Volume 28(11). Pages 705-724. Journal of Neuroscience. et al. impulse control. to have nearly all your hemoglobin again transporting life-giving oxygen. Pages 137-144. arrive home and for the first time in a long time allow life. nicotine has command and control of serotonin. Progress in Neuropsychopharmacology & Biological Psychiatry. mediates or regulates are acetylcholine. chew or dip for the flavor or aroma. 2002. It’s that their addiction has the wrong chemicals flowing at the wrong times. 1989. 92 Liechti ME. Effect of nicotine on human blood platelet serotonin uptake and effluxm. 90 Zhu PJ. The millions of extra acetylcholine receptors that our dependency added to our brain not only created a barrier to feeling nicotine’s full effects but a sensitivity barrier to feeling the full effects of life. Nicotinic receptors mediate increased GABA release in brain through a tetrodotoxin-insensitive mechanism during prolonged exposure to nicotine. Nicotine treatment regulates neuropeptide S system expression in the rat brain.88 our stress busting neurotransmitter. Among the estimated 200 neuro-chemicals that nicotine controls. Metabolism.93 antiapoptotic XIAP. et al. not nicotine. Pages 907-916. [Epub ahead of print]. Aside from dopamine. et al. Volume 115(1). 94 Zhang J. August 1.91 glutamate. Pages 1129-1135. Volume 28(6). Forgotten Sensitivities Where is the real neuro-chemical you? When life’s moment calls for deep relaxation is it normal to administer a stimulant that makes the heart pound faster? When a friend is hurt or a loved one dies. November 2007. et al. 93 Lage R. arginine vasopressin. Pages 578-582.com 41 the ability to build cardiovascular endurance.89 GABA. Pages 2773-2782. Nicotine self-administration differentially regulates hypothalamic corticotropin-releasing factor and arginine vasopressin mRNAs and facilitates stress-induced neuronal activation. May 2004. CNS Drugs. March 12. American Journal of Respiratory Cell and Molecular Biology.© 2009 FFNicotine. anger and depression. 2008. What is it like to navigate nicotine dependency recovery. . If you haven’t heard others say it you certainly heard the tobacco industry marketing suggest it. Neuroscience.92 neuropeptide S.2008. Neurotoxicology. 88 Rausch JL et al. Volume 13(6). Nicotine Induces Resistance to Chemotherapy by Modulating Mitochondrial Signaling in Lung Cancer. et al. 91 Morgan TM. Role of the glutamatergic system in nicotine dependence.

But wait until you drive by a garbage dump or sewage treatment plant. the aromas that tease us as we walk past a bakery or feeling compelled to sample the smell of very flower you pass. As Joel notes. Does everything smell and taste better? No. that first spring will bring the aroma of flowers that will likely be far more intense than you perceived while smoking. Come home to you! Forgotten Mealtime I almost never ate breakfast and usually skipped lunch. nicotine was my spoon. Flour isn’t just white and rain just wet.42 Freedom from Nicotine . However. They both offer subtle yet distinct aroma experiences. What is it like to smell coffee brewing more than a hundred feet away? Imagine being able to identify smokers by their smell. that’s not entirely accurate. the smell of a new baby.” It hurt. or foods you were convinced were horrible that now become favorites. without looking up.The Journey Home I used to barely get through the bank door to make the daily deposit when one cashier. Think about having missed out on the natural smell of those you love. you smell and taste everything more accurately but that does not necessarily mean better. nicotine activated my body’s flight or flight response. The same is true of taste. as if planted just for you.” she said. would say “Hi John!” One day I made the mistake of asking how she knew it was me. which would almost instantly pump . With each puff. As my mentor Joel puts it. I didn’t know whether to change banks or brands. With an accurate sense of taste. “When the door closes behind you. You see. What is it like to live with healed senses? Come to where the flavor is. “a rush of air that smells like an ashtray announces your arrival. Sensory nerve endings in the mouth and nasal passages begin healing within three days of ending tobacco use. there may be flavors you thought you liked that no longer appeal to you.

Oral tobacco users can blend in and hide where those bellowing smoke cannot. Not only did I endure nicotine cravings. The result was always the same: needless cravings. extra pounds. including a 44% increase in the risk of developing type II diabetes (29% for light smokers and 61% for heavy smokers of more than 20 cigarettes per day). But fair and honest calculation of the total time each day spent servicing their addiction is likely to show as many or more mental interruptions than for smokers. to sit with friends and eat like a normal human? What would it be like to no longer make excuses to leave the meal early in order to replenish declining nicotine reserves. Smoking 60 cigarettes per day. Waiting for nicotine to slowly penetrate cheek and gum tissues while replenishment anxieties build. relapse and failure. I added hunger cravings.© 2009 FFNicotine. leaving it in your mouth far longer. I had few hunger cravings and little experience satisfying them.com & WhyQuit. Pages 2654-2664. anxieties.298(22). spent servicing our chemical dependency. Journal of the American Medical Association. it all adds up. Active smoking and the risk of type 2 diabetes: a systematic review and meta-analysis. I had long ago forgotten how to properly fuel my body. I endured a number of hypoglycemic-type symptoms including mind fog and an inability to concentrate. The consequences of torturing my body this way were many. But back to our theme. where and what might you become if not chained to regular nicotine feedings? 95 Willi C et al. Usually they require fewer nicotine fixes too. that’s nine full workweeks.95. about one every 15 minutes. . Broken down into 40-hour workweeks. I tried to eat my way out of food craves. December 2007. per year. spitting or swallowing juices. I repeatedly tried to navigate early recovery without awareness that nicotine had become my spoon. I would normally eat just one large meal at the end of each day. delivering more nicotine than consumed by smokers. It made recovery vastly more challenging than it needed to be. and to want the wonderful after dinner conversation to continue for as long as possible? Extra Workweeks A 12 cigarette a day smoker who spends an average of 5 minutes per cigarette devotes one hour per day to smoking. parking periods. An utter mess. A portion of that meal was stored and the next day I’d use nicotine to release it. Imagine giving yourself a two-month vacation from work each year. What would it be like to reclaim such a large slice of life? What would it be like for your days to belong entirely to you? What if your mouth and hands were yours again without precondition? Who. to fuel your body on a regular basis. Volume 12. what was it like to feed yourself. and disposing of used tobacco or gum.com 43 stored sugars and fats into my bloodstream. That’s 365 smoking hours per year.

food. . How could we not notice the amount of time devoted to nicotine and its impact upon our senses. Forsaken Life Is it entirely normal for drug users to truly and deeply believe that their drug use enhances their life. sensitivities. You’d think we would have immediately questioned such tremendous priority shifting. relaxation. accomplishment. time or human priorities. our dopamine pathways. Adherence to just one guiding principle promises to get and keep you there … no nicotine today. nicotine partially consumes and dominates our eating instincts too by activating the body’s fight or flight response. romance and love. there is nothing to lose by coming home for a visit. The mind’s survival priorities teacher. it became elevated above family. Once home. work.44 Freedom from Nicotine . In fact. which shut down digestion so as to allow more blood flow to be diverted to our large muscles. as important as eating. have been taken hostage.The Journey Home Forgotten Priorities. Many of the truths beyond become obvious if willing to come out from under nicotine’s influence. and that it punctuates rather than interrupts it? I doubt that I ever once stopped to reflect upon the full price of captivity and bondage. It has zero respect for life. Nicotine’s two-hour elimination half-life in human blood is a clock without feeling or conscience. It’s here that the full flavor of freedom can be savored and celebrated. what may early on have felt like hurricane force anxiety winds will have diminished to an occasional breeze or gust. it won’t matter if the moment being interrupted is the most wonderful of our entire day. meals and moods? We didn’t notice because nicotine’s “aaah” and urge influence had the questioner’s focus diverted elsewhere? Not anymore. friends. year or life. The lesson its design is now compelled to teach is that nicotine use is core to survival. Where might we have gone? What might we have done? Who might we have met? What learning was missed? Chemical dependency onset did more than simply modify our core survival instincts. Choice gets introduced into the equation and only one choice is risk-free. As reviewed in the next chapter. crisis management. Any activity lasting longer than the time we can comfortably go between nicotine feedings becomes a sacrificial lamb. When nicotine reserves start falling and feeding anxieties begin to rise.

It forces us to invent new ones. or because we were around other smokers or all alone and lonely? During nearly every feeling or situation imaginable I had created a reason as to why this was the proper time to smoke more nicotine. I also could not foresee how emphysema would so weaken her that it would diminish her leukemia treatment options. July 2. 2008 . I looked upon my chain-smoking mother with her emphysema-riddled lungs and non-stop cough and rationalized to myself.© 2009 FFNicotine. adult smokers who lost an average of 13 years of their lives rode the “there’s still time” rationalization until it collided with the.com & WhyQuit. But as we’ll review a 96 Merriam-Webster Online Dictionary. to accompany a thrill or because we were bored. Department of Medical Oncology.S. They are a means by which we attempt to justify or make tolerable the feelings. at least for now. behavior and motives that would otherwise be intolerable. “it’s too late now” rationalization? Some smokers believe that their recovery motivation will somehow be enhanced by waiting for their doctor to diagnose them with some smoking related disease such as chronic bronchitis. University of Newcastle upon Tyne.97 Rationalizations are often personal and compelling. While a young smoker. To “rationalize” is to attribute our actions to rational and creditable motives without analysis of true and especially unconscious motives or. A problem with drug use rationalizations is that reality sometimes crushes them.Nicodemon’s Lies? Inventing Use Rationalizations How many times have we told ourselves that we needed to use nicotine because we were happy or sad.” Little did I then appreciate that I was just as captive as my mother was.” “I haven’t hurt myself yet. adult onset diabetes or emphysema. Rationalize.96 Rationalizations are defense mechanisms for making true yet concealed motivations non-threatening. What percentage of the roughly half of U. in other words. July 2. recurrent pneumonia. 2008 97 Online Medical Dictionary. to create an excuse or more attractive explanation. and that just two years after her own mother’s death she’d be gone. to help us concentrate or take our mind off things. far younger than she is. Rationalization. to stimulate or relax us. so it’s still safe for me to smoke.com Chapter 3 45 Our Wall of Illusion . “I’m still young.

Windsail. 2006 at age 72. I must confess. Wildfire. Like me. Jade. Roger. Riviera. to be cool. 1985. Tobacco industry marketing is designed to feed the addict’s mind in supporting drug use rationalizations. Kool. it has little sustaining power. Think about the image. some of my own early writings actually suggested such rubbish before Joel taught me otherwise. Satin. yet more than 40 times he teaches readers that successful recovery involves killing “monsters” that reside within. We do so because escalating anxieties begin to hurt when we don’t. Monarch. Tempo. Sonic. Ending his five pack-a-day dependency likely contributed to buying him another 26 years of life. Prince. . Sterling Publishing Company. Southern Harvest. The Easy Way to Stop Smoking. et al. tobacco companies spend at least $14 billion annually to keep us convinced that we use their products for every reason imaginable. and Yours. Triumph. 99 Carr. Now. Maverick. rebellious or make new friends. Pure Natural. Basic. who we lost to lung cancer on November 29. Players. Cambridge. Camel. Allen. aroma. Viceroy.S. Marlboro. Journal of Clinical Psychology. Wildhorse. Austin. Issue 16. Palace. Sport. 20. status and message conveyed to both youth never-smokers and hard core smokers by cigarette brand names such as: Alpine. Main Street. Passion. Chemical to Demon It is not unusual for those addicted to nicotine to invent destiny controlling monsters and demons inside their bodies and minds. while fear can motivate action. Wave. Lucky Strike. Liberty. Vol. using honesty to demolish and destroy smoking rationalizations. Passport. Lark. Bucks. Natural American Spirit. Bronson. Eagle. True. Eclipse.98 Between the “I’m still young” and the “it’s too late” rationalizations will be hundreds of additional rationalizations invented by a mind that knows amazingly little about why that next nicotine fix remains its #1 priority in life.46 Freedom from Nicotine . Champion. 98 Sanderson CL. Vantage. August 2002. Virginia Slims. Rosebud. A 2002 study found that only 22% of lung cancer patients who attempted to stop smoking by enrolling in the Mayo Clinic Nicotine Dependence Center were smoke-free six months after the program. Pride. Merit. Parliament. Sundance. Wild Geese. pleasure. 2004 Edition. Tourney. Pyramid. USA Gold. Knights. Allen’s book focuses almost exclusively on a single aspect of recovery. Pages 3461-3469. Rave. Class A. We can only stay afraid for so long before growing numb to it. Newport. U. Quality. price. and even less about nicotine dependency recovery and the path home. Springwater. Grand Prix. Flavor. Allen was a former thirty-year smoker. Gold Coast. The most famous smoking rationalization book is “The Easy Way to Stop Smoking99” by the late Allen Carr of England. Tobacco use outcomes among patients with lung cancer treated for nicotine dependence. Best Value. Inc. Mustang.The Journey Home bit later. except the truth: that we do so because we must. Signature. Savannah. Let’s explore a few of the more common rationalizations. Misty. Belair.

” “People do not overcome the grip of chemical addictions by being stronger than the drug but rather by being smarter than the drug. The fact that nicotine has an I. So long as it does not enter our bloodstream. Once and for all.” Always there. I wrote a smoking rationalization article in early 2000 that I entitled “Nicodemon’s Lies. Chemical to Friend Imagine the illness inside a mind that looks upon its nicotine delivery device as a “good friend. it cannot think. and insula driven anxieties. June 9. http://www. Nicotine is simply a chemical. inventing and blaming evil monsters when attempting to destroy use rationalizations. an ocean apart. Is it any wonder that we addicts refer 100 Spitzer. never lets us down. terms such as Nicodemon or monster “make nicotine seem to have more power than it actually does. Our greatest weapon has always been our infinitely superior intelligence but only if we put it to work. It is no different than heroin. They are fictions invented by a chemically enslaved and uneducated mind.” 100 It is the mind’s design physiology that generates crave episodes. There was always only one guiding principle … no nicotine today.more trivial or less serious in a way. As Joel put it. It is a chemical that alters brain chemistry. of zero is reason for celebration.com & WhyQuit.yuku. J. Although nicotine influences brain dopamine stimulation. cocaine or alcohol. The personification given to it can make an individual feel that nicotine has the potential of tricking him or her into smoking. Imagine two ex-smokers. there is no Nicodemon. 2004. These drugs don't have cute names given to them and giving cute names to nicotine can start to make it seem different than these other substances -. although nicotine is the addictive chemical.ffn. gives us no arguments.” Nicotine dependency recovery has nothing at all to do with demons or monsters. Like table salt. recovery is not some strength or willpower contest.” the title clearly suggesting demon involvement. not some evil force. plan. there are no monsters and there is no Nicodemon – there never was. more dependable than a dog.© 2009 FFNicotine. I first read Allen’s “Easy Way to Stop Smoking” in May 2006 and had to chuckle at all the references to monsters. the number of active nicotinic-type acetylcholine receptors. there will be no need to invent explanations for its continued presence. “Lets not make it some cute and cuddly or evil and plotting entity. Nicotine is not more trivial than other drugs of addiction and in fact kills more people than all other drugs of addiction combined.com 47 While Allen’s work has helped millions to critically analyze their smoking justifications. Nicotine is just a chemical. It wasn’t long before Joel set me straight.com/topic/12829 . plot or conspire and is not some demon that dwells within.” writes Joel. it is “no more evil than arsenic or carbon monoxide or hydrogen cyanide – all chemicals found in tobacco smoke. An inanimate object such as a chemical has no such power. We don’t need to be stronger.” “Lets not give nicotine more credit than it is due. According to Joel.Q. calms us during crisis. it is our life’s companion.

letdown clearly visible during crisis. “does not believe in being healthy. It compels smokers to find an acceptable place to feed. It’s about being forced to go buy more. which he constantly blows in your face. Like table salt. So every chance he gets he makes you sick.” “He carries thousands of poisons with him. do you?” Our “friend. The only thing dependable about nicotine is its ability to keep us dependent upon it. nicotine addiction is about surrendering control. He especially likes diseases that slowly 101 Spitzer. “He doesn't believe in physical activity. but since he is so offensive and vulgar. In his opinion. “My Cigarette. . it never. Others think both of you stink. My Friend” is clearly the most widely read “friend” rationalization buster ever. spending thousands during our years as users. as acidic fluids induce withdrawal. 1990. you become unwelcome when with him. ever demonstrates affection or is happy to see us. “Your friend won't let you. Now you don't want to go off and play with other people when you can't breathe.101 Written by Joel.” “But colds and flu are just his form of child's play. Life’s constant interruption. nicotine can’t talk. It’s about putting life on pause come replenishment time. “How do you feel about a friend who has to go everywhere with you? Not only does he tag along all the time..com. even during bad weather. “My Cigarette. So he kind of sits on your chest and makes it difficult for you to breathe. they wipe out cilia in your lungs which would have helped you prevent these diseases.” WhyQuit. He is really repulsed by the thought of you living a long and productive life. He helps you catch colds and flu. Unlike a dog. chemical dependency upon nicotine is an endless exercise in avoiding letdown. you are too old to have that kind of fun.48 Freedom from Nicotine .The Journey Home to recovery as “quitting”? Personifying our addiction comes easily. Joel’s Library. When you inhale some of them.” As Joel notes. As a nicotine smoker it deprives us of engaging in prolonged vigorous activities. not one word. in it he asks. at least until honesty arrives.” Joel notes. J. My Friend. He has a peculiar odor that sticks to you wherever you go.” writes Joel.

Volume 6. et al. et al.com & WhyQuit. Zhang J. Endocrinology. August 6. Anadolu Kardiyol Dergisi.gov. also see. In the footnote below I cite titles to a few of the papers published during August 2008. 2008. asks Joel? They are “expensive. family. is NOT safe.” writes Joel. Pages 243-248. Learning & Memory. The Neurobiology of Learning and Memory. 2008 [Epub ahead of print]. produced 10. “But eventually your friend tires of you.like emphysema. et al. If you have Internet access. he constantly exposed you to cancer causing agents. Expense and increasing social unacceptability are common to all forms of nicotine delivery. brain. career goals.102 It isn’t necessary for anyone 102 Vaglenova J. or its ability to chemically addict the human brain. He picked all the top killers in society and did everything in his power to ensure you would get one of them.PubMed. our form of nicotine delivery is not our friend or the enemy. Pages 603-610. . The protective effect of melatonin on nicotine-induced myocardial injury in newborn rats whose mothers received nicotine. et al. telling him what a great friend he is while you desperately gasp for air. he has been plotting your death since the day you met him.© 2009 FFNicotine. nicotine’s continued use. In fact. et al. go to www. He knew he would get you sooner or later. Somm E. It is no more a friend than is a stainless steel spoon. addictive. Instead of letting you go your separate ways. Long-lasting teratogenic effects of nicotine on cognition: Gender specificity and role of AMPA receptor function. In case you were too strong to succumb to this. 2008.” Joel reminds us.” The risks posed by the nicotine alone are likely significantly less than those faced by smoking it. And it certainly isn’t a friend controlled by demons and monsters residing within us. Baykan A. August 2008. the form of delivery does not alter the super-toxin nicotine’s risks. He has a wonderful arsenal of weapons behind him. “He decides he no longer wishes to have your company.” If anything they are closer to being the enemy. and every other part of your body. dip. You will just sit home and caress him.15(8). government’s medical study search engine.205 journal articles having nicotine in the title. Prenatal Nicotine Exposure Alters Early Pancreatic Islet and Adipose Tissue Development with Consequences on the Control of Body Weight and Glucose Metabolism Later in Life. cigar. Nicotine Induces Resistance to Chemotherapy by Modulating Mitochondrial Signaling in Lung Cancer. he decides to kill you. However. August 1. Search the word “nicotine. It’s increasingly common to see those hooked on nicotine replacement products treat their form of nicotine delivery as though a “friend. socially unacceptable. August 2008. gum or lozenge was the means by which nicotine entered our bloodstream.” My search on August 29. He clogged up the arteries to your heart. also see. 2008 [Epub ahead of print]. which pose their own risks. While each method of delivery comes with other chemicals. 2008 [Epub ahead of print]. activities – everything. Ultrasensitive detection of nicotine and cotinine in teeth by high-performance liquid chromatography/tandem mass spectrometry.com 49 cripple you . pipe. Friend. also see. Volume 8(4). Chronic nicotine exposure induces a long-lasting and pathway-specific facilitation of LTP in the amygdala. PubMed is the U. you will give up all your other friends.” Our cigarettes. and deadly. He considers this disease great.S. also see. He overworked your heart and lungs. Marchei E. But in truth. American Journal of Respiratory Cell & Molecular Biology. chew. Rapid Communications in Mass Spectrometry. August 7. August 12. Once he gets you to have this. also see Huang YY. in any form.

” Each time our serum nicotine level falls below our minimum limit we begin sensing the onset of symptoms of early withdrawal.com/joel . “I like it” . a USC School of Medicine professor and cessation facilitator. anxious. while accepting a 50/50 chance of departing earth more than 5. http:// whyquit. and depressed and the only thing that will bring us immediate relief from escalating symptoms is more nicotine. We start growing tense. how much love does it take to permanently expose your mouth to unadulterated tobacco’s 2. Pages 2609-2612. As Joel notes. “I smoke because I like smoking.000 days early? If an oral user. what is so wonderful that we are willing to damage and even destroy our lungs and gradually clog every artery in our body. irritable. J. nausea and dizziness. PhD. regardless of how delivered.550 chemicals? Joel teaches that as dependent users we live a constant struggle to maintain a narrow range of nicotine in our bloodstream.” On the other end. Such self-analysis goes like this: Volume 22(16). Chemicals can’t think or feel. 103 Spitzer. is just a chemical.50 Freedom from Nicotine .” an article in Joel’s free PDF book Never Take Another Puff. Once replenished. We tend to draw conclusions about what we must like by watching what we see ourselves doing. Early symptoms can include a sick feeling. referred to as our “serum nicotine level. Think hard.” "like chewing” or “love our dip. Personifying chemical delivery may artificially inflate emotional bonds and attachments but nicotine. The truth is bad enough. what is it that you love about smoking or using oral tobacco? If a smoker. being a successful user is like being an accomplished tightrope walker.The Journey Home to resort to scare tactics or exaggeration regarding nicotine’s effects upon the body. we are left totally convinced that we "enjoy smoking. constantly maintaining a balance between these two painful extremes of too much or too little nicotine. we also have to be cautious not to use too much nicotine and exceed our upper limit of tolerance or we risk suffering varying degrees of nicotine poisoning. it is normal for us to look to our own behavior in order to obtain clues about our attitudes and beliefs.103 According to Philip Michels. but are capable of causing addiction and harm.“I love it” I used to say this too and believed this rationalization with every fiber of my being.

Remember the.© 2009 FFNicotine.com 51 Logical Yet False Reasoning • • • I don’t do things I don’t like to do I smoke lots and lots of cigarettes Thus.yuku.104 104 Spitzer. “where are my cigarettes” feeling? Do you recall the emotions that accompany the “I have to have a smoke.com & WhyQuit. Every nicotine addict knows the “where is my nicotine?” feeling.” But for those addicted to smoking nicotine it is likely fatal. Usually they will offer up the first one or two they have when they wake up. the ones after meals and maybe one or two others that they have on certain breaks. When valuing replenishment is it fair to ignore the urges and escalating anxieties that often immediately precede the “aaah”? The two are tied together. and the emotions that accompany the “I need a nicotine fix AND NOW!!!” feeling. I must really love smoking They say.ffn. “I smoke because I like smoking. Now let’s look at how informed analysis might flow: Logical & True Reasoning • • • • • • • I don’t do things I don’t like to do I smoke lots and lots of cigarettes Each puff destroys more of my body I’m actually slowly killing myself I’ve learned nicotine is highly addictive I tried breaking free but failed Thus.com/topic/17137 .” He then watches as they try to think of other good ones but none seem to come to mind. 2001. J. But even here the rationalization relies heavily upon selective memory. AND NOW” feeling? At Joel's clinics he identifies the two pack-a-day smokers who insist that they smoke because of the "good cigarettes" or because they like smoking. “First I ask them to tell me which cigarettes stand out in their mind as being really great cigarettes on any given day. every nicotine-induced dopamine/adrenaline high will have a corresponding anxiety and depression riddled low. http://www. “Ignorance is bliss.” February 21. If we wait longer prior to replenishing. I’m probably a “real” drug addict The most compelling statement of like or love revolves around the undeniable dopamine “aaah” sensation that arrives following replenishment.

a few were smoked and tasted nasty while others were marginal but as soon as they were snuffed out they can’t even be recalled. they have to be accompanied by all of the mediocre and miserable ones. if we cannot recall the calm and quiet mind we once called home. and when it comes down to it. a few lousy cigarettes and a whole bunch of what now seem to be insignificant cigarettes. that ending its use is akin to starving ourselves to death. or standing in line to buy more nicotine. To one degree or another. we are left falsely convinced that nicotine use defines who we are. J. http://www. then what honest basis exists for asserting that we love and miss using nicotine more than we miss the pre-nicotine us? How can we talk about love if we cannot remember life prior to climbing aboard the endless roller-coaster ride of nicotine-dopamine-adrenaline highs and 105 Spitzer. I don't know.The Journey Home “I simply point out that we have a mathematical problem occurring here. If we can no longer remember and explain what it felt like to reside inside our mind prior to nicotine taking control. the dirty brown film on the inside of the car windshield. while there may be some good ones. 2001. "How much do you like smoking? Do you like smoking more than you like something like. being unable to smoke while at work. “Boy..” Joel poses a follow-up question. attempting to run and being left with a throbbing heart that seems to want to explode.. do I miss smoking!” March 9. oh. how can we claim to like or love something when we have no legitimate basis for comparison? A key reason why nicotine dependency recovery is so challenging is that dopamine pathway “aaah”s and insula cravings leave us convinced that using nicotine is as important as eating.breathing?" If we say we “like smoking” are we also saying we like the morning phlegm in our lungs and the need for water for a “horribly dry throat”? What about the nasty taste it leaves in our mouth and how it makes foods taste bland? If a pack-a-day smoker.com/topic/20665 .” Regarding the few identified as “good cigarettes. “all of them. rush hour anxieties depleting nicotine reserves quicker.ffn.” As Joel notes.yuku. “So here we have a few good cigarettes. do we like devoting an hour and a half each day to feeding our addiction? What about often feeling hurried. They have come up with five to seven good cigarettes yet they are smoking forty or more cigarettes a day.something like maybe.. even the good ones are killing them.52 Freedom from Nicotine .. are we saying we like them too?105 Furthermore. Where are those other cigarettes?” As Joel points out.

com & WhyQuit. “People smoke to maintain nicotine levels” and “stress robs the body of nicotine. Whether smoked. March 25. as they only need to endure the stressful event. what’s love got to do with it? “It relieves stress and anxiety” It is normal and natural to believe that smoking is a stress buster. Bates Number: 670508492. When does nicotine ever resolve the underlying crisis? If the tire was flat. the nicotine addict still is not going to feel good. How could we not believe it? We felt it happen hundreds or maybe even thousands of times. While it calms for the moment. 1983. nicotine does not relieve anxiety but only its own absence. nicotine replenishment totally ignores the event. http://legacy. Internal Correspondence. Like taking the time to calm ourselves by counting to ten. chewed or dipped.ucsf.com 53 lows? As real drug addicts in every sense. Feeling the physiological effects of stress causes kidney urine acidification. the user will again soon be forced to confront the chemical clock governing their life (nicotine’s two-hour chemical half-life) or witness accelerated depletion brought on by encountering stress or by consuming alcohol. that it calms us during crisis. Nicotine’s false calming effect quickly becomes a rationalization crutch reached for during stressful situations. not to relax. Without replenishment.library.”106 Stressful events turn body fluids more acidic. If some event made us angry.edu/tid/uly04f00 . Unlike total nicotine elimination. Joel makes one final yet important point. The crutch and nicotine’s 106 Brown & Williamson Tobacco Corporation. the time needed for replenishment combines with the arrival of a new supply of nicotine and leaves us falsely yet totally convinced that nicotine was an emotional solution to crisis. not nicotine withdrawal too. Conflict resolution does not ease withdrawal. which accelerates depletion of blood serum reserves of the alkaloid nicotine. But as reviewed in the previous chapter. implying a smoker smokes more in times of stress due to withdrawal. Only re-administration of nicotine or navigating withdrawal and the up to 72 hours needed to eliminate nicotine from the body can bring relief. stress relief is one the biggest rationalization shams of all. with blind obedience to a true chemical dependency. According to a once secret 1983 Brown & Williamson research memo. replenishment’s relief is temporary. Sucking nicotine from the bloodstream has the effect of making every stressful event life throws our way far more stressful than it is for never-users or ex-users. it was still flat. even if the flat tire or other stressful situation is tackled and resolved.© 2009 FFNicotine.

The Journey Home impact upon the user’s life is “more far-reaching than just making initial stress effects more severe. You have to smoke. Don’t for a second think that hiding from life by escaping into a central nervous system 107 Spitzer. It is like pulling a cork out of a shaken carbonated bottle.” 107 Joel shares an example. the reaction was greatly exaggerated for the situation. grow from the experience. But wait. one day the exact problem presents itself again. in fact. “Let’s say you don’t like the way a significant other in your life squeezes toothpaste. You go into withdrawal. Next time it happens again. maybe the person will change and do it in a way that is not disturbing to you. you lose nicotine. http://whyquit. it affects the ability to communicate and maybe even in some way. Because you are a little annoyed. to address the problem.” writes Joel. even if we fail to break free from nicotine. that unresolved stress will most probably result in either a blowup or onset of one or more anxiety related diseases. the worse the explosion. again. “You are not blowing up at what just happened. the more shaken. you have to go smoke. maybe for years this pattern is repeated. If you point out how it’s a problem to you in a calm rational manner. again not communicating and not resolving the conflict. You don’t have that automatic withdrawal kicking in and pulling you away from the situation. maybe months. “it affects how the person may deal with conflict and sadness in a way that may not be obvious.” “One day you quit smoking.com/joel . that annoying toothpaste. you put a little time between you and the toothpaste situation and on further evaluation. you are blowing up much more severely than you ever would have if you addressed it early on.” “Sounds like and feels like you resolved the stress. and before you are able to deal with the problem. it is far more severe than if initially addressed. you are blowing up for what has been bothering you for years and now. you feel better. you may explode. not communicated. You suppressed the feeling. You begin to question what happened to you to turn you into such a horrible or explosive person. But now let’s say you’re a smoker who sees the tube of toothpaste. go into withdrawal. forget it. but is nonetheless serious.” As Joel explains it. you again get mad. You faced it hundreds of times before and nothing like this ever happened. You may in fact be off for weeks. “Over and over again. you decide it’s not that big of a deal. alleviate the withdrawal and.54 Freedom from Nicotine . you didn’t. All of a sudden. If the person is within earshot. not resolved. In a way. nothing else affecting you and you blow up. because of the build up of frustration. Understand what happened.” writes Joel. You repeat the cycle. It is still there. an article in Joel’s free PDF book Never Take Another Puff. you feel you have blown up inappropriately. At the same time.” “When you look back in retrospect. we allow them to fester and grow to a point where when they do come out. You see it. years of nicotine use stopped us from properly dealing with feelings early on. By communicating your feelings you make a minor annoyance basically disappear. Instead. J. You smoke. and is about to say something.” According to Joel. New Reactions to Anger as an Ex-smoker. gets a little upset. Sooner or later. But in fact.

. It’s normal for us to compare our situation with that of other drug or nicotine addicts and rationalize that it’s not nearly as bad. M-NRQ and HONC.com & WhyQuit. “I do it for flavor and taste” Taste? Taste? How many taste buds are inside human lungs? Answer: zero. “Apples connote goodness and freshness and we see many possibilities 108 Craig. stand back as we’ll likely want to chew or set them on fire too. our level of tolerance." It also recommends appleflavored cigarettes. and today shared on Yuku's Freedom from Nicotine forum on the site's Rationalizations message board. an addiction minimization rationalization that keeps you behind bars. or if we do that it’s just some “nasty little habit”. A 1972 memo from Brown & Williamson consultants entitled “Youth Cigarette – New Concepts” recommends the company use a "sweet flavor cigarette.” why pretend superiority once a full-fledged nicotine addict? See pretending superiority for what it really is.108 The easiest dependency comparison standard is how frequently we use nicotine. none! We blame continuing use on what we describe as tobacco’s wonderful smells and tastes. It is normal to want to rationalize that we don’t have a problem. As we climb back into our mind’s driver’s seat we need to listen to our feelings and emotions. It’s our problem. much is being made of the validity of research standards for assessing the onset.© 2009 FFNicotine. having lost the ability to simply say “no. It's a well-known fact that teenagers like sweet products. Honey might be considered. But if any are ever soaked in nicotine. is to bring active nicotine dependence to an end. 2004. But as to how deeply we’ve walked into dependency’s forest and measuring just how lost we’ve become. Originally posted at MSN’s Freedom from Tobacco’s on February 29. being a little bit addicted is like being a little bit pregnant. “I’m just a little bit addicted” With nicotine dependency diagnostic standards bearing official looking acronyms such as DSM-IV. Not Much of a Smoker. anxieties that interfere with healthy conflict resolution. But let’s stop kidding ourselves.com 55 stimulated dopamine “aaah” sensation or hiding from life is an answer or solution. FTND. Whether our brain demands a single nicotine fix daily or thirty. We may discover that we need to learn to address the root causes of once suppressed anxiety or anger in positive and healthy ways.. MNWS. products and people smell good too but never once did we find it necessary to light any of them on fire and suck them deep into our lungs in order to complete the experience. . This rationalization totally ignores the hundreds of flavor additives that the tobacco industry uses to engineer an amazing spectrum of smells and tastes. or if not and we really are addicted that we’re just a little bit addicted. Kathleen. It also ignores the fact that hundreds of other plants. existence and depth of nicotine dependency. The only lasting solution to anxieties brought on by rapidly falling nicotine reserves.

chicory extract. Toxins in tobacco smoke actually impair our ability to accurately smell both coffee and cigarettes. marketing that attempts to brainwash oral tobacco users into believing that taste is the reason they allow scores of toxins that damage taste bud sensitivity to linger in their mouth is pathetic. rose oil. jasmine. sugars. saffron. camphor oil. patchouli oil. bergamot oil. I doubt you’ll feel a need to light them on fire or later spit them out. caffeine. cognac oil. Advertising which suggests that flavor or taste is the reason smokers suck nicotine laden smoke deep into their lungs (and then briefly hold it there) is an insult to our intelligence. sugar alcohols. bark oil. strawberry extract. pipsissewa leaf extract. lactic acid. gentian root extract. coffee extract. pepper oil. “My coffee won’t taste the same” There’s some truth here but probably not for the reason you’re thinking. bay leaf. plum extract. valerian root. nutmeg. raspberry extract. citric acid. vinegar. Savor their flavors. pimenta leaf oil. orange peel oil. There are zero taste buds inside human lungs. honey. valine. lavender oil. tolu balsam gum. prune extract. sage oil. smoke flavor. vetiver oil. tamarind extract. longosa oil. solanone. rye extract. spearmint oil. tagetes oil. menthol. apricot extract. cypress oil.The Journey Home for our youth-oriented cigarette with this flavor. rum. wild cherry bark. oak bark extract. juniper berry oil. licorice. parsley seed oil. mullein flowers. milk solids. pectin. apple fructose. September 1972. Bates Number: 170042014 . star anise oil. allspice extract. walnut extractables. cinnamon leaf oil and extract. maple syrup. then go purchase licorice or chocolate. olibanum oil. black current buds. beet juice. clove oil. brandy. garden mint oil. wild mint oil. corn oil. tuberose oil. lovage oil. geranium rose oil. locust bean gum. cubeb oil. coriander oil. wine. chocolate. davana oil. Brown & Williamson Document. sherry. anise. corn syrup. oak moss. tobacco extracts. such as licorice or chocolate. lemon oil. peruvian oil. olive oil. violet leaf oil.. sucrose syrup. cajeput oil. blackberry fructose. sandalwood oil. dill seed oil. and ylang ylang oil. basil oil. carrot seed oil. balsam oil. fig juice. thymol. linden flowers. carob bean extract. peppermint oil. peach kernel oil.56 Freedom from Nicotine .”109 Since 1972 almost 700 industry tobacco flavor additives have been identified including: alfalfa extract. tangerine oil. Likewise. wheat extract. caramel. mandarin oil. toasting flavors. quebracho bark. angelica root extract. dandelion root extract. peach extract. lavandin oil. saccharin. lime oil. plumb juice. xanthan gum. rosemary oil. tarragon oil. lemongrass oil. starch. clary sage oil. raisin extract. beeswax. vanillin. leucine. kola nut extract. rose water. styrax gum. orris root. date fructose. yeast. grape fructose. Curing methods and additives attempt to make tobacco’s natural harshness acceptable to the senses. urea. fennel sweet oil. banana fructose. orange blossoms. orange leaf. If you like one or more additives in your brand. snakeroot oil. costus root oil. caraway oil. cedarwood oil. cananga oil. It also increases the risk of taste impairment (an inability to detect very small amounts of one or 109 Marketing Innovations Inc. sodium. fenugreek. ginger oil. pineapple extract. Tobacco’s smells and flavors are highly engineered. palmarosa oil. Project: Youth Cigarette – New Concepts. thyme oil. whisky. sclareolide. linaloe wood oil. vanilla beans and extract. cassia cocoa. spike lavender oil. pine needle oil. turpentine oil. corn silk. hops oil. celery seed extract. pear extract.

salty. Also try not to skip any means for the first few weeks. The association between smoking and smell and taste impairment in the general population. July 28. Nicotine released stored fats and sugars into our blood. smells and flavors may not be better but will likely be more accurate. We probably won't worry about concentration if chronic nicotine use destroys too much brain gray matter or causes a stroke. Fresh air and exercise are far healthier brain stimulants. Journal of Neurology.© 2009 FFNicotine.com 57 more of the four basic tastes: sweet. as its absence can cause the temporary impairment of concentration and clear thinking. “It helps me concentrate” Introducing vast quantities of carbon monoxide into the brain by smoking nicotine does not improve concentration. whether bored or not.com & WhyQuit. many of us will find that coffee’s smell and taste actually improves. Personally. it is also a super toxin. It isn’t necessary to eat more food but to learn to spread our normal calorie intake out more evenly over the day. It makes sense that nicotine use might be more noticeable and thus more memorable when we are bored and doing nothing at feeding time. et al. The half-life of nicotine in the human body is about 2 hours. 2008 [Epub ahead of print]. If excited or busy we may not even notice nicotine refueling. effectively feeding us with every puff. Although nicotine is undeniably a stimulant that stimulates fight or flight pathways and excites certain brain regions. and when things are normal or somewhere in-between. 110 As Joel teaches. The aroma of coffee flowing through the automatic brewer often awakens me and the pot is more than 50 feet away. in reality we need to replenish whether we are bored to death. dip or chew. having the time of our life. Boredom is thought to be a means by which the mind motivates action. However. and promotes hardening of the arteries through angiogenesis. Concentration problems stemming from low blood sugar can be avoided by drinking plenty of fruit juice (cranberry is excellent) during the first three days. Once our senses have healed. Most don’t wait for the onset of depletion anxieties before tanking up again. vasoconstrictor. sour and bitter) by 71% in smokers smoking 20 or more cigarettes per day. As we navigate recovery it's important to understand the role nicotine played in regulating blood sugar. “I do it to relieve boredom” It's easy to relate nicotine use to boredom. Most do so early and often. . my morning coffee experience is far richer than when smoking. so as to keep blood sugar levels stable. It causes us to seek accomplishment and the dopamine “aaah” reward that come 110 Vennemann MM. Have you ever noticed the minor anxieties that occur when bored? It’s why we talk of “relieving” boredom.

satisfaction or joy. As such.The Journey Home with anticipating completion and completing each task. Wowsers! Maybe that’s why we make such a powerful association between nicotine use and boredom. “I do it for pleasure” “I smoke for pleasure. a source of delight. over and over again. our subconscious is always listening. chew or dip due to boredom.58 Freedom from Nicotine . It’s sad to think that the mind views successful nicotine replenishment as a form of accomplishment. the onset of early nicotine withdrawal is another matter. Hopefully we will spend it in healthy. Never-users get horribly bored too but most don’t think about nicotine replenishment as a means of relief. We didn’t smoke. productive and joyful ways. With the single act of replenishment we satisfied both. We are true drug addicts. Playing upon dopamine's "aaah. because we must? Pleasure? Why are there no marketing ads showing the serious displeasure that occurs when too much time passes without tobacco? It is hard to imagine being any more . Boredom can be a productive emotion. Instead of earning the rewards that boredom’s anxieties seek to motivate." they tout satisfaction as why smokers smoke. do we seek nicotine’s high for pleasure or due to chemical obedience. we now have nearly an extra hour each day to either fill with some new activity or to sense boredom’s anxieties. looking carefree and having fun.” Pleasure? It’s the Newport sales cry and it’s highly effective. Recovery will clearly add additional free time to each day. Recovery presents a substantial increase in opportunities to call upon our boredom rationalizations. Nuisance boredom anxieties suggest that we find something to do. Why would they? Escalating nicotine depletion anxieties demand replenishment. The pictures associated with pleasure marketing almost always depict smokers laughing. and each averages five minutes. Tobacco industry store marketing almost daily crams pleasure suggestions down our throats and into our subconscious minds. While the conscious mind may not be noticing them. If we engage in nicotine replenishment ten times per day. While we can endure boredom. we steal them. Pleasure is defined as a state of gratification. Pleasure rationalizations sink their teeth into nicotine’s dopamine high while ignoring the anxieties of nicotine’s low.

'It worked. they were normally upset.” Every time we step up to the counter to purchase tobacco the signs and displays hammer our brains with the message that using it is all about flavor. it isn’t that we like using nicotine but that we don’t like what happens when we don’t use it. Choice? What users have chosen is to avoid withdrawal. A former Winston Man. asked R. look in the mirror and you'll see an honest to goodness drug addict looking right back. and of a false belief that we’re somehow different than others. by Bob Hebert. Tobacco Dollars. we lost “choice” the day nicotine took control. and the stupid. Most of us using these “self-destruction” rationalizations do so to hide the fears born of a history of failed attempts. because the displeasure starts hurting when we don’t. David Goerlitz. "Don't any of you smoke?" One executive answered. our only real alternative is the up to 72 hours needed to purge nicotine from our system. heart attack or stroke does occur. But that doesn’t stop the tobacco industry from spending billions on store marketing to build a mighty facade that screams. that we don't want to get old. “I Smoke Because I'm Self-Destructive. Then there are those of us who claim to smoke knowing full well that it’s killing us. the black. and that we’ll never be able to stop using. "Are you kidding? We reserve that right for the poor. as our brain is soon begging for more. Apparently few tobacco executives “choose” to buy into the lies. 1993. dip or chew and our freedom and autonomy will again be lost. “It’s my choice and I choose to” “Quitters never win and I’m no quitter. In America.com/joel . We say we don’t care what happens. J. “Smoking is an adult free-choice activity. 112 Spitzer.J. We do so because we have to. As Joel writes. "no one ever called me enthusiastically proclaiming. so why not smoking. scared and depressed. that we have to die of something. pleasure and aroma.” “It’s my choice and I choose to continue using nicotine!” The fact is.com & WhyQuit. As Joel puts it. But just one puff. November 28. This is one of the most harmful rationalizations of all as it minimizes the risk of using nicotine products in the minds of our children. Try to find anyone who isn't shocked when cancer. http://whyquit.© 2009 FFNicotine.com 59 intellectually dishonest than to teach children and teens that we use nicotine for pleasure."112 Choice? Once out from under our dependency’s control then free choice is restored.” an article in Joel’s free PDF book Never Take Another Puff. it's killing me!' On the contrary. Reynolds executives. While it clearly takes time and repetition to 111 New York Times. “It’s just a nasty little habit” "Nasty little habit?" We are true drug addicts in every sense! That’s right."111 Once hooked. the young. emphysema.

reminding me of my need to feed. Our addiction fathers our drug feeding habits. Scientific American. Calling nicotine addiction a habit is like calling a young child a parent. Pages 82-87. May 2008. I developed habits but not just for the sake of having habits. exercise (if you can call it that). mold. research suggests that “experimenting” with smoking nicotine just once may be sufficient to begin fostering a loss of the autonomy to stop using it.smoke more nicotine or prepare for withdrawal. Comfortably." a means to sugarcoat relapse and failure. cracking our knuckles or maybe even losing our temper too often. At last we’ll discover how to have our cake and eat it too. 113 DiFranza JR. stop cracking our knuckles or when we learn to keep our temper in check. Such soft fuzzy words are used to self minimize the hard cold reality of being chemically married to and dependent upon nicotine. if I was on the phone and had not filled my nicotine tank in the past 15 to 20 minutes. Nicotine dependency is extremely dependable.113 Adoption of the “habit” rationalization is also disabling to those already enslaved." The warmth of the phrase is akin to that found in the word "slip. learning. work." I truly do. Failing to use turn signals while driving is a "nasty little habit" and so is using too many cuss words.” we reside in a pretend world where some day we’ll awaken and at last discover how to control. There were only two choices . Volume 298(5). But. Our blood-serum nicotine level always declines by roughly half if we fail to replenish within two hours. It limited uninterrupted driving time. truth is. then. The phrase "nasty little habit" is just more junkie thinking. Hooked from the first cigarette. Instead of learning and living on the right side of the “Law of Addiction.The Journey Home establish a habit. We can depend upon our mind to begin issuing subtle urges to remind us that it is time to bring more nicotine into our body. romance. It’s much easier to tell yourself that all you have is some "nasty little habit. It didn't take any two hours for my mind to generate the anxieties needed to compel me to smoke more. I live just one puff away from three packs a day. so as to allow us to use or not use nicotine as often as we please. . Chemical addiction does foster habits but it does so by forcing each of us to select patterns for the regular delivery of our addictive drug. stop using cuss words. like call waiting. Yes. we will not experience physical withdrawal symptoms if we start using turn signals. I wish it were just a "nasty little habit. modify or manipulate our nicotine use.60 Freedom from Nicotine . a second message from my brain’s insula arrived. Even food refueling would take a backseat to nicotine replenishment if the meal lasted much longer than 30 minutes. ” or so we dream. my name is John and I’m a recovered nicotine addict. Yes. At three packs-a-day. not the other way around. But. it was almost always nearing time for another fix. We would never develop a habit of sucking smoke into our lungs while talking on the telephone or after a meal unless the consequences of constantly falling reserves compelled us to do so. living and nearly every aspect of my life.

two-hour sessions. there can be a very real sense of dependency camaraderie. I Can’t Quit or I Won’t Quit. Successful recovery need not deprive us of a single friend or loved one. tobacco use has probably cost us relationships.”114 Most of our friends feel the same and wish they knew how to stop. that using nicotine is central to our entire life. In fact.com 61 If I want to stay free.”115 It’s about a lady who enrolled in one of Joel’s two-week clinics. and oral tobacco use can be a major turn-off. I don't want to talk! If you make me talk I will get up and walk out of this room. Mine did. It was as if my addiction had been picking relationships for me. We serve as a form of “use” insurance for each other on those occasions when our supply runs out. I won't make you talk. “I can’t quit” I’ve made it no secret over the years that my favorite Joel Spitzer article is the one entitled.” She grew angry. She advised Joel up front that. Bates Number: 2077864835. yet increasingly. please don't hesitate to. “I Can’t Quit or I Won’t Quit. Gradually. but if you feel you would like to interject at anytime. WhyQuit.library. On the contrary. through association.com. If you look at me with an inquisitive look on your face. . Fellow nicotine addicts don’t normally try to make each other feel guilty for being hooked and using.edu/tid/wos84a00 115 Spitzer. no relationship whose foundation is broader than shared drug use needs to be adversely affected by nicotine’s absence.com & WhyQuit. While true that we will no longer engage in nicotine use with any person. my circle of friends and acquaintances grew to include far more non-users and ex-users. which involved six.ucsf. "I don't want to be called on during this clinic. In fact.© 2009 FFNicotine. but I don't want to talk about it. The Cigarette Consumer. Aside from no longer using nicotine. all I have to do is … Never Take Another Puff. Fewer and fewer non-users are willing to tolerate being around the smells and smoke. “Sure. I am leaving! Am I making myself clear?" 114 Philip Morris. Please don't call on me. J. Obviously. I no longer frequented community ashtrays. Dip or Chew! “I’ll lose my friends” According to Philip Morris research. I no longer sought situations that allowed me to feel comfortable smoking. 1986. for the first time in my adult life I found myself totally comfortable sitting beside non-users and ex-users for extended periods of time. our current lives do not need to change at all unless we want them to change. http://legacy." Joel said. and to stay me. "Maybe I am not making myself clear. “over 85% of smokers agree strongly/very strongly with the statement. March 20. I am quitting smoking. Joel’s Library. The nicotine addict’s mind has been conditioned to believe. 1984. including friendships. “I wish I had never started smoking. They can benefit greatly by having a friend in their corner who understands the journey users make in returning home.

said she’d keep in touch and thanked the group for their support.” writes Joel.The Journey Home Surprised by the force of her reaction. I didn't want to burden anyone else with my problems. "I can't stay. With approximately 20 participants. when other people were sharing sad. personal experiences." she said loudly. Joel recalls that the group “felt terrible. Although he still hoped she’d change her mind and share her experiences with the group. I wasn't even supposed to come tonight." The room went quiet. Sometimes.62 Freedom from Nicotine . my brother was killed in an accident. but were so proud of her. The first day I told Joel not to call on me. Joel was no longer expecting it.” The young lady excused herself to return to her family. The two ladies in the back were talking away as usual when a young lady asked if she could speak to the group first because she had to leave. “When the young woman was telling how close she and her brother were. All except the two ladies in the back of the room. they would be laughing at some humorous story they had shared with each other. oblivious to surrounding happenings. But today I feel I cannot keep quiet any longer. I had a horrible tragedy in my family today. On the third day of the clinic it happened. I must tell my story. . They actually heard none of what was happening. The young woman said. I am supposed to be helping my family making funeral arrangements. it was a good group except for two women in back who “gabbed constantly. it made what happened in their day seem so trivial. he said he’d honor her request. The two in the back continued their private conversation as if she wasn’t there. they were laughing at something totally different not even aware of what was being discussed in the room. A few minutes later Joel was relating a story to the group when all of a sudden the lady who had requested anonymity interrupted him. recalls Joel.” Others were forced to turn around and ask them to be quiet. I told him I would walk out if I had to talk. But I knew I had to stop by if I was going to continue to not smoke. The women would stop for a few seconds and then were right back at it. "Excuse me Joel. They weren't laughing at the story. "I wasn't going to say anything this whole program." She’d remained nicotine-free for two days and not smoking was obviously important. the two gossips actually broke out laughing. I told him I would leave if he tried to make me talk.

even by the lady with lung cancer. "The only reason I am speaking up now is because you two BITCHES are driving me crazy. Six weeks later his mother was dead. with pained expressions on their faces. Your sharing has helped me. they always pestered me about my smoking.” All present that night were successful in remaining nicotine-free. When my children were small. But I am going to quit smoking. I wasn't going to talk. You are partying in the back while everyone else is sharing with each other. “All was forgiven. When I found out about my cancer.” recalls Joel. As I said. "Will you both do me a favor. just get the hell out of here! Go out and smoke. He had to calm the group as things had become “quite charged. totally unaware of her loss." "I enrolled in the clinic to pick up any tips that would make quitting a little easier and because I was real curious about how people who really were taught the dangers of smoking would react. The lady who’d lost her brother was also present. anybody could quit. And if I could quit. I begged them to stop.© 2009 FFNicotine. they could quit. “that was the last of the gabbing from the back of the room for the entire two-week clinic. I have my reasons. It wasn't that I couldn't stop smoking. I told them over and over to leave me alone. I feel for each and every one of you and I pray you all make it.com & WhyQuit.” Needless to say. I feel close to all of you. Actually. but I had to prove to my children and to myself that I could quit smoking. Let me tell you why. He had stopped smoking for over a week at that time. I am here to quit smoking. So I am stopping to show them I was wrong." Joel recalls they sat stunned. They replied to me." "You may wonder why I am quitting if I am going to die anyway.” She told them about the young woman whose brother was killed and how they laughed.” wrote Joel. I want to make it clear that I am not kidding myself into thinking that if I quit I will save my life. I am going to die within two months. trying to help save each other's lives. that I wanted to stop but couldn't.well. you are learning and contributing nothing here.com 63 "I have terminal lung cancer. writes Joel.” “I know where they learned that.it was that I wouldn't! I am off two days now." She turned to the two ladies in the back. Well. The two ladies who had earlier talked only to each other were applauded by all during graduation. Even though I haven't said a word to anyone. and I know I will not have another cigarette. anyway. and I am mad at myself for it. I said it so often they stopped begging. and two of them smoke. nicotine-free and proud. . who Joel recalls had listened to her every word. I am going to die and there is not a damn thing I can do about it. But today I have to. It is too late for me. If I knew then what I know now. drop dead for all we care. that they want to stop but they can't. “And the lady with lung cancer proudly accepted her diploma and introduced one of her children. I have sat and listened to all of you closely. she had not told her family yet that she had even quit smoking. I don't know if this will make anybody stop. when the lady with cancer was sharing her story with us. But now my children are in their twenties and thirties.

. and I will not either. I too was once convinced “I couldn’t” but it was a lie." he said. "She never went back to smoking. It was a lie sold to me by a mind taken hostage by nicotine.The Journey Home When Joel called to see how she was doing her son answered. She’d taught her children a falsehood and as her final lesson sought to set the record straight. He thanked Joel for helping her quit at the end and told him how proud she was and how proud he was of her. a captive mind that had me believing that my next fix was more important than life itself.64 Freedom from Nicotine . It wasn’t that she couldn’t quit but that she wouldn’t.

2007. . the tobacco epidemic killed 100 million people worldwide. Pages 642-645. failure to self-discover or to be taught this law is a horrible reason to die.”116 Year after year. Cigarette Smoking Among Adults . November 14. It states. Weekly MMWR. 2008. regardless of how long we have remained nicotine free. Sadly. The MPOWER Package. Weekly MMWR. 2008.118 There is no lack of desire or effort.United States.S. The “Law of Addiction” is not man-made law. Cigarette Smoking Among Adults . it could kill one billion. Volume 51(29).© 2009 FFNicotine. “In the 20th century. July 26. Archives of General Psychiatry.117 and 40% make an attempt of at least one day. The evidence seen on brain PET scans is undeniable.com & WhyQuit. 2000. Volume 57(45). that just one hit of nicotine will create a high degree of probability of a full relapse." The Law Defined According to the World Health Organization. August 2006. “Administration of a drug to an addict will cause reestablishment of chemical dependence upon the addictive substance. Pages 1221-1226. and (3) that once arrested. During the 21st century. what they do not know is “how.United States.119 116 World Health Organization." Whether users know it by name or simply understand the basic premise. The Law is rather simple.S. cocaine or heroin addiction. Volume 63(8). Just one puff of nicotine and within ten seconds up to 50% of the brain’s nicotinic-type acetylcholine receptors will become occupied by nicotine. 2002. WHO Report on the Global Tobacco Epidemic. Cigarette smoking saturates brain alpha 4 beta 2 nicotinic acetylcholine receptors. Centers for Disease Control. at least 70% of surveyed smokers say they want to stop. It is as fundamental as the law of gravity and refusal to abide by it may result in serious injury or death. captivating the same brain dopamine reward pathways as alcoholism." Mastering it requires acceptance of three fundamental principles: (1) that dependency upon using nicotine is true chemical addiction. 119 Brody AL et al. 2008. Fresh and Alive. Pages 907-915.com Chapter 4 65 The Law of Addiction "Administration of a drug to an addict will cause re-establishment of chemical dependence upon the addictive substance. 118 U. Forward by WHO Director General. (2) that once established we cannot cure or kill an addiction but only arrest it. Centers for Disease Control. Why? We need not guess as to what happens inside a human brain that’s subjected to nicotine during recovery.” Key to breaking free and staying free is an understanding of the "Law of Addiction. 117 U.

“The idea that you can't quit the first time is absolutely wrong. cost us liberty.yuku. the brain’s “pay attention” circuitry records the relapse event in high definition memory. well-engineered dopamine payattention pathways will find the resulting dopamine “aaah” sensation nearly impossible to forget. it happened by taking a puff. a hit that will end our journey. it’s like telling the alcoholic." What these so called experts fail to reveal is the precise lesson eventually learned.ffn. Instead they excuse failure before it even occurs. pouch.” As Joel says. Whether it happens immediately or even when we think we’ve gotten away it. How could they. tin or box of our particular nicotine delivery vehicle. dip or chew I will relapse.com/topic/11623 .” says Joel. conventional “quitting” wisdom invites relapse with statements such as “Don’t let a little slip put you back to smoking. a single subsequent use is extremely accurate in predicting full and complete relapse. Recovery isn’t about battling an entire pack.66 Freedom from Nicotine .” and that “every time you make an effort you're smarter and you can use that information to increase the likelihood that your subsequent quit attempt is successful. no one really teaches it. Why? Why can’t it be taught and mastered prior to a user’s first attempt ever? They don’t teach it because most don’t understand it themselves. Unfortunately. It’s about that first bolus of nicotine striking the brain. “Don’t let a sip put you back to drinking” or the heroin addict. just once and defeat is all but assured. It will be etched along side survival instinct memories recording the behaviors needed to keep us alive. If you understand this concept from the get-go. December 29. and land us behind bars. We may actually walk away from the relapse experience thinking we have gotten away with using. you don't have to go through chronic quitting and smoking. . People have to learn by screwing up one attempt after another until it finally dawns on them that each time they lost it.” The Law Reflected in Studies Yes. “Don’t let shooting-up put you back to using. 2001.” Just one. 120 Spitzer J. as if trying to protect the particular quitting product they are pushing from being blamed for defeat.” Experts are fond of stating that "on average.The Journey Home While the smoker’s conscious mind may find itself struggling with tobacco toxin tissue burning sensations and carbon monoxide induced dizziness.120 “The only reason it takes most people multiple attempts to quit is that they don't understand their addiction to nicotine. it takes between 3-5 serious quitting attempts before breaking free of tobacco dependence. once all nicotine use ends. The lesson eventually gleaned from the school of hard-recovery-knocks is that “if I take so much as one puff. But it won’t be long before our brain is begging for more. Is this your first time quitting? http://www.

. Even after 10. I encourage you to treat and see one hit of nicotine as though 121 Brandon. Our blood serum becomes nicotine-free and withdrawal peaks in intensity within three days of ending all nicotine use. The Brandon study found that 60% who lapsed “asked for” the cigarette (bummed it). that they were controlling the uncontrollable. A second cigarette was smoked by 93. But just one powerful jolt of nicotine and the deck gets stacked against us. Nearly half (47%) smoked that second cigarette within 24 hours.. while the average smoked about two-thirds. “The high rate of return to regular smoking (88%) once a cigarette is tasted suggests that the distinction between an initial lapse and full relapse may be unnecessary. 1990. with one in five smoking it within an hour (21%). Also of note. each lives with nicotine dependency’s imprint permanently burned into their brain. Volume 15(3).122 Although the challenges of recovery have ended for hundreds of millions of now comfortable ex-users. Clearly. And it is not some big or little monster that dwells inside us.121 Lapse was defined as any tobacco use regardless of how much. 15(2).com 67 The 1990 Brandon lapse/relapse study followed 129 smokers who successfully completed a two-week stop smoking program for two additional years. high initial confidence levels may have reduced subjects' motivation to acquire skills and engage productively in treatment. think or conspire. Addictive Behaviors. plan.Q. the study found that 88% who “tasted” a cigarette relapsed. which followed callers to an Australian telephone quit smoking line. and 2% were offered it. Still. Addictive Behaviors. with nearly all lapsing within the first three months. 47% who lapsed drank alcohol prior to doing so. In discussing the finding Brandon wrote.5% who had lapsed. We’re not stronger than nicotine but then we don’t need to be.com & WhyQuit.” “In our study. they remain wired for relapse.© 2009 FFNicotine. 122 Borland R. TH et al. Postcessation cigarette use: the process of relapse. Among those who lapsed. While Brandon and Boreland teach us that relapse isn’t 100% guaranteed. There. a mean average of nine days passed between subjects sampling their first and second cigarette.” The Brandon study’s finding was echoed by the 1990 Boreland study. it has an I. pages 105-114. The odds of us having the stamina to withstand and endure nicotine’s influence upon the brain without relapsing are horrible. among 339 participants who lapsed (123 who didn’t make it an entire day and 172 who stopped for at least 24 hours) 295 or 87% experienced relapse within 90 days. Pages 235-45. 42% smoked the entire cigarette. 23% purchased it. most of them likely thought they’d gotten away with it. Like the salt or pepper in our shakers. 9% found it. 1990. 6% stole it. Slip-ups and relapse in attempts to quit smoking. Like the sugar in our sugar bowl. 20 or 30 years. It is only a chemical. it cannot plot. the mean number of days between the end of the “quitting” program and lapse was two months (58 days). While 14% took only one or two puffs. of zero. Overall.

The Journey Home it were. One day. maybe not. But you can be sure that there will be a next time. One day he too may try to quit and actually succeed. there’s just one controlling principle determining the outcome for all. I did it last time and didn't get hooked right away. right away. the critical lesson of the power of using nicotine just once. After all. concise and simple . not one puff. Usually. “The Lucky Ones Get Hooked.no nicotine today. Unlike “quitting” products. “The ex-smoker who takes a drag and doesn't get hooked gets a false sense of confidence. within a short period of time sneaking a drag here and there.” writes Joel. dip or chew are fortunate in that the experience offers potential to self-teach them the most critical recovery lesson of all.” 123 Spitzer. "I know I can have one if I really want to. “He thinks he can take one any time he wants and not get hooked. Our greatest weapon has always been our infinitely superior intelligence. “The Law of Addiction. while nearly half who smoke nicotine will experience full relapse within one day. a mean average of nine days passed between their first and second nicotine fixes. But the more time and distance there is between that first use and full dependency resumption. he will become hooked. Although obedience may not always be easy. As Joel Spitzer has now burned into my brain. He may quit for a week. month. Eventually he will become hooked again. a lesson that for far too many smokers proves deadly. http://whyquit. dip or chew! Missed Lessons In 1984 Joel wrote an article with the heartless sounding title. The Lucky Ones Get Hooked. Those who quickly experience full relapse increase the likelihood of learning. Joel makes the important point that those who experience full relapse within days of taking a puff. But always in the back of his mind he feels. 1984.” But as the Brandon study teaches.”123 It’s anything but callous. at a party or under stress or just out of boredom he will try one again. Joel’s Library.com/joel . total adherence to a personal commitment to not violate the law of addiction provides a 100% guarantee of success. Maybe this time he will get hooked. In it. The most important recovery lesson our intelligence can master is that being 99% successful at not using nicotine equates to an 87% to 88% chance of defeat. the greater likelihood there is of learning the wrong lesson. J. or even years. the law is clear.68 Freedom from Nicotine .

WhyQuit. Polito JR. Wall Street Journal . 2007. Nicotine Fix .© 2009 FFNicotine. dip or chew of nicotine totally on their own. Yes. also see. Instead of teaching the Law of Addiction and the power of nicotine to foster relapse. the chances of self-discovering the Law of Addiction were significant. to meaning an end to smoking nicotine while replacing it with pharmaceutical nicotine. the pharmaceutical industry teaches that nicotine is “medicine” and that nicotine's use is “therapy.S. and again. 126 Polito. May 13.S. Thus. U. But self-discovery of the Law of Addiction has become increasingly difficult with each passing year and arrival of each new magic “quitting” cure. Page A1. it’s no way to live life.S. prior to arrival of nicotine replacement therapy (NRT) and nicotine gum. 2007.how many former smokers continue to be 124 Polito. The likelihood of any particular attempt being a cold turkey attempt was substantial. Cold turkey is free.com & WhyQuit. the method responsible for generating almost 90% of all long-term successful ex-users.com 69 Living a series of perpetual relapses. 125 Helliker. marketing intentionally designed to shatter confidence in our natural instincts and abilities. the traveling hypnotist came to town every now and then. each time enduring a two-week withdrawal process. K. Over the years. JR. 2008.com.124 Industry influence was soon writing national cessation policy. quit smoking policy integrity drowns in pharmaceutical influence. Influence of Drug Industry. Industry assaults falsely paint stopping nicotine use abruptly or cold turkey as nearly impossible and with very few succeeding. policy. But the only readily available alternatives to cold turkey and abrupt nicotine cessation were forms of gradual nicotine weaning or tapering which had proven dismal.worse yet it doesn’t seem to care -. March 12. Cold turkey had cornered the recovery market. When NRT arrived the pharmaceutical industry saw no alternative but to attack. Think back to 1980. . It has no bank account. Flawed research equates placebo to cold turkey. hundreds of millions of ex-users have been able to discover the power of one puff.February 8. “Taking the first drag is a no-win situation.com. JR. having to quit again. The industry’s attacks.” It has never made a commercial announcing to smokers that it redefined “quitting smoking” from its traditional meaning of ending both smoking and nicotine use.125 Unopposed. representations and its makeover of cessation literature have gone largely unchallenged. cessation policy was rewritten so as to make use of pharmaceutical industry cessation products mandatory unless the user’s medical condition prohibited it.126 Amazingly. by June 2000 its muscle had grown so powerful that U. ending nicotine use abruptly. It has no idea -. WhyQuit. Does updated tobacco treatment "Guideline" reflect sham science? WhyQuit. and again. The pharmaceutical industry has yet to reveal that its almost 200 “quitting medication” studies have nothing to do with drug addicts arresting their chemical dependency. Absent was the negative influence of pharmaceutical company marketing.” writes Joel. economic muscle or political clout.com. was effectively outlawed and blacklisted by official U. May 5.Behind Antismoking Policy. 2008.

We knocked them dead. Just one rule .. We stuck with it for the full 72 hours it took to empty our blood. “No nicotine today. disability or death. brain and body of all nicotine. The study also documented the primary emotion felt immediately following smoking nicotine. infrequent or seasonal subconscious crave triggers. It is impossible to fail so long as no nicotine enters our bloodstream. “The Law of Addiction. If we want to live nicotine-free then why toy with horrible odds? The Final Truth Assume for a moment that we made it! We learned how to remain patient during the few minutes a crave episode clamored for compliance. or of chewing “nicotiana tabacum” (the tobacco plant’s biological name) or of a quick dip in nicotine’s pond. each who lapsed during the Brandon study had already succeeded in fully navigating physical withdrawal.” there is zero wiggle-room for those of us who fully take it to heart. Years of hard to suppress dopamine “aaah” replenishment memories keep teasing us. How does the recovering.“No nicotine today!” While there are scores of stop smoking books and and quick-fix magic cures promising near painless and sure-fire success. rationalizing or bargaining mind’s vision of what it would be like to just once more use nicotine compare with the realities that occur during relapse? Recall that the 1990 Brandon study examined lapse and relapse in smokers who’d successfully completed a two-week stop smoking program. But still.70 Freedom from Nicotine .” While the Brandon and Boreland studies afford the junkie-mind an ever so slight amount of wiggle-room on the violation side of “The Law. Assume that at two weeks into recovery. we have days where our mind becomes occupied with thoughts of lighting a fire between our lips. We confronted and extinguished all but our remote. Reflect on the fact that the addict’s sense of “nicotine normal” no .” Why? Because being unable to discover the Law due to corporate ambition burying this truth is a horrible reason to remain trapped in bondage with increased risk of dependency induced disease. Assume that their brains had almost fully re-sensitized.. At last we were clean! Our healing and glory continued for the roughly two to three weeks it took for our mind to adjust to chemically functioning without nicotine and all the other chemicals that arrived with it. and tasted that very first day of total and complete comfort where we never once thought about wanting to use nicotine. That is why it is so important that as recovered addicts we reach out within our sphere of influence to those who are still in nicotine bondage and share the most important lesson of all. there is but one principle that affords a 100% guarantee of success to all adhering to it .The Journey Home dependent upon pharmaceutical forms of nicotine delivery at study’s end or have turned to oral tobacco.

Falsely convinced of the need for nicotine in order to feel normal. If we visit online recovery forums and dig back through messages describing relapses that occurred beyond week two.6% reported what most of us would have expected following normal replenishment. "I had a mouth full of smoke. They longed for what was left behind.© 2009 FFNicotine. no withdrawal induced anxieties or depression. 13% felt depressed and hopeless. Unlike when those old “aaah”s were created. By that I mean. .com 71 longer existed. Yes. and in doing so transformed a culprit into a cure. with great expectations they took that first puff. most will have a common ring to them. So what was their prime emotion following relapse? The vast majority had a negative reaction. their body and brain were on a path of real and significant physical healing. they did not embrace the prospect of life without it. and nothing that needed replenishing.” in no way did it match the “aaah” generated during replenishment. They read like this. Although they may have sensed the “aaah. and the brain’s sense of normal (homeostasis) had been fully restored. However. and 12% felt boredom or fatigue. It just didn’t come!" The thousands of enticing memories in their mind expected a sense of relief and satisfaction. But their body and mind had already adjusted to life without nicotine. there is no denying that each nicotine fix brought relief from falling blood nicotine levels that were beginning to deprive us of a level of dopamine to which we'd grown accustomed. Our brain no longer has a chemical need for nicotine. while their conscious mind simply tinkered with the prospect of functioning without nicotine.com & WhyQuit. Without realizing it. Among them. Each nicotine fix played a vital role in restoring us to a relaxed level of comfort upon which we had each come to depend. expectations now shattered. So. Only 3. there was no chemical missing and nothing was in need of replenishment. The number of acetylcholine receptors had fully down-regulated. an addiction comfort level. 33% experienced anxiety and tension. blamed every healing sensation on its absence. there was nothing missing. most of those memories still remain. each fix brought the addict in us a true sense of relief (from the pains of our own addiction) and yes. which was “feeling relaxed. Chronic nicotine use creates its own artificial sense of normalcy.” Although some of us hated bondage. I was dizzy and I coughed. 16% were angry and irritated. one critical factor has changed. but I didn’t get the sense of satisfaction I expected. while they briefly paused in using it. It just wasn’t there.

trying to get the experience to match expectations. tin.. It’s time to let go of the influence of these memories upon us.. They find it hard not to believe and trust the small mountain of once true replenishment memories still enshrined within their head. Sadly. pouch.The Journey Home So what happens next? Sadly. I was right. most are clueless as to why relapse doesn’t match expectations. Although relapse has already occurred and their brain will soon be begging for more.” “Smoking did bring me a relaxed “aaah” feeling and a sense of relief!" It’s important to appreciate that any memories of those "perfect" fixes were created inside the mind of an actively feeding addict who was riding an endless cycle of highs and lows. packet. They can then finally look in the mirror and say to themselves.72 Freedom from Nicotine . "See. eventually they succeed and use it long enough for replenishment to again be meaningful. Active dependency has at last been restored to its full-blown freedom shattering rage. they keep digging inside the pack. No nicotine today! . tube or box. They belong to who we once were. There’s just one guiding principle we each need follow .

6. who threw their cigarettes over their shoulder and never looked back. "Rarely do those with the longest initials for credentials do real research on how people stop smoking. "Catastrophic" pathways to smoking cessation: findings from national survey. but to pick some future date such as our birthday. What if such advice wasn't just wrong but was actually depriving millions of us from dramatically greater odds of success? A 2006 study found that roughly half of all smokers attempt to stop smoking without any planning whatsoever.com Chapter 5 73 Packing and Planning for the Journey Home When to Start Home . If he were committed to it he would just do it – not plan it. and this is not news to them.com & WhyQuit.6 times more successful in lasting at least six months than attempts planned in advance. Volume 11(7)." In an email to me Joel wrote. British Medical Journal. the flu or some 127 West R. Volume 332(7539). New Years or our nation’s national stop smoking day and then to plan around it." He asserts that. Pages 827-832. sample of smokers and ex-smokers.Now or Later? None of our prior recovery attempts failed because we selected the wrong date. When it comes down to it. the real experts are millions of long-term successful ex-users. That’s right." he says. February 2006. July 2009. or today. setting quit dates and following stringent protocols until the magic day arrives.” Joel has found that most successful ex-users fall into one of three groups: (1) those who awoke one day and were suddenly sick and tired of smoking. 128 Ferguson SG. (2) those given an ultimatum by their doctor "quit smoking or drop dead". Pages 458-460. “My gut feelings here. Nicotine & Tobacco Research. Unplanned quit attempts--results from a U. et al. . I think the difference between planned and unplanned is that a person who is planning to quit isn't really committed to quit.S. "conventional wisdom in smoking cessation circles says that people should make plans and preparations for some unspecified future time to quit.127 A 2009 study confirmed increased odds of 2. Joel has long shared an article he calls "Setting Quit Dates.© 2009 FFNicotine. Experts advise smokers that the "key" to successful recovery is to not stop using now. et al. this kind of action plan is rarely seen in real-world quitters. no packing at all! The study’s authors were shocked to learn that unplanned attempts were 2. Most people think that when others quit smoking that they must have put a lot of time into preparations and planning.128 According to Joel Spitzer. and (3) those who became sick with a cold. They failed because we failed to understand and master the core principles underlying our dependency upon nicotine.

. In fact. 2008. Quit Assist. I will stop. the company holding a 50% share of the U.The Internet Big Picture. during midterms. While Internet use is tremendous in industrialized nations. why should I stop smoking now?" "I'm in the process of moving.06/30/08." "When we have a verifiable bilateral disarmament agreement. cigarette market. you're more likely to succeed than if you decide New Year's Eve to quit the next day." "If I quit now. 130 Philip Morris USA." "Quit now. it will spoil the whole trip. If you give yourself at least a month to prepare. They are spur of the moment decisions elicited by some external circumstance. who have ever heard of the Law of Addiction. Pick a week when your stress level is likely to be low." "I am making too many other changes to stop now." "The best time to quit is NOW." Joel is careful to distinguish real-world quitters from the Internet phenomenon where some spend substantial time reading and planning before taking the plunge." "When I lose 15 pounds. Get Ready." "My father is in the hospital. when things settle down I will stop. I can't stop now.com .129 The percentage of world’s nicotine addicts turning to the Internet to master their dependency.. "I will quit when my doctor tells me I have to. They simply quit smoking one day. www. I'm as good as dead now.” Choose a specific quit date—perhaps your birthday or anniversary. web site visited July 31. If you examine each of the three scenarios you will see that none of them lend themselves to long-term planning. Philip Morris USA130 Delay recovery until our next birthday? Wait for life to become nearly stress free? In 1984 Joel wrote an article entitled “I Will Quit When ." "Maybe I will quit on vacation." "It is too soon after my new promotion.9%). many of the times 129 Internet World Stats.” It opens with the following rather lengthy list of quitting delay rationalizations that fit right in with Philip Morris' planning advice." "I can't quit now it's tax season." "School is starting and I'm too nervous to quit. I can't quit now. Internet Usage Statistics . you must be nuts!" "Maybe after my daughter's wedding. and it's a real headache." "I have smoked for years and feel fine. only about 1 in 5 humans were Internet users in 2008 (21. I will stop." "I will quit in the summer when I can exercise more. Its “Quit Assist” pages tell those hooked on nicotine to: “Plan and prepare—that's the first key to quit-smoking success. I'm too nervous to try now. Today I visited the Philip Morris USA website.S.The Journey Home other illness.74 Freedom from Nicotine .. The reasons they quit varied but the technique they used was basically the same.internetworldstats. or your child's birthday—and mark it on your calendar." "When conditions improve at work. is likely far less than one percent." "The doctor says I need surgery. I will consider quitting." "It is too late. No matter when now is. went a few days without smoking and then decided to try to keep it going. "All of these stories share one thing in common – the technique that people use to quit.

all the strength and willpower on earth cannot stop it from traveling to the brain and activating acetylcholine receptors. or handle one hit of nicotine without our brain soon begging for more. However in reality. We cannot beat our dependency into submission. The first thing I recommend packing is a healthy and positive mental image of what will be happening during this temporary journey of re-adjustment. break-off. give-up. leave. Pack Core Motivations What is the inner source that allows us to end once mandatory feedings and resume full control of our life? Strength.© 2009 FFNicotine. we can each temporarily muster mountains of willpower but can willpower make any of us endure a challenge that we lack the desire to complete? Once nicotine gets inside.” I think you’ll be pleasantly surprised at the calming effect upon needless anxiety generating fears by thinking in terms of taking back. try replacing the phrase “I’m quitting” with “I’m recovering. the more stress the better. Yes. Winners never quit” mind games.com & WhyQuit. instead of abandoning." the 21 year-old article by Joel asserts. If we are incapable of using strength to control our addiction and we cannot "will" it into hibernation or submission. forsake. forsaking and quitting. not the day we decided to take our minds back. as clearly evidenced by our inability to live the drug addict's first wish of being able to control the uncontrollable. the real “quitting” took place on the day that nicotine took control of our minds. none of us are stronger than our addiction. push-out. resign. chuck. returning and getting. why not adopt a healthy and educated vision of what freedom will accomplish for you? Synonyms for the word “quit” include: abandon. then what remains? As simple as it may sound.com 75 specifically stated as bad times to quit may be the best. stand toe to toe with it. Born of the honest recognition of nicotine’s negative impact upon our . In most cases. Abandoning us? Giving up? Forsaking. This may sound harsh. but in the long run it will vastly improve the chances of long term success in abstaining from cigarettes. desert. desire? It’s natural to think that it’s some combination of the three. surrender and terminate. relinquish. terminating or quitting ourselves? As covered in Chapter 2. taking back control of our mind. Pack for Recovery Are you ready to start packing? Are you packing for quitting or recovery? Instead of getting caught up in the “Quitters never win. willpower. dreams and desire have always been the fuel of human accomplishment. “recovering” the real us! Although it’ll feel a bit awkward at first. I actually prefer that people quit when experiencing some degree of emotional stress.

to flee. They also provide resistance to conscious fixation. This temporary period of re-adjustment called recovery is about dreams and desire. to a tranquility long forgotten. When our most challenging moment of recovery is upon us and an anxiety riddled mind is seriously considering throwing it all away. motivate and fuel our journey home.76 Freedom from Nicotine . But let me tell you something. How will we remind ourselves during the heat of battle of the importance of victory? Which desires will control? What will cause us to vividly recall the full price of addiction to nicotine? What will aid us in recalling the prison cell we left behind. Without our core . and about keeping the memory and details about living the daily nightmare of nicotine dependency alive. We somehow kept them robust. be sure to bring along the thousands of negative nicotine use memories that motivated you to begin reading this book. the energy and desire to engage in honest reflection about the validity of thoughts of using that linger in our mind. how do we bring that honesty and the desire flowing from it to the forefront of our mind? Dreams and desire embrace recovery as the stepping-stone to freedom. it won’t seem silly or childish then to reach for one final resource -“you” -.to remind you why victory here and now is oh so important. and the dreams they fuel to be gradually eroded by challenge and die. It’s about protecting the juice of desire. It allows this journey to transport us home. to an inner quiet and calm where addiction chatter goes silent. I know. But it takes keeping those motivations vibrant and on center-stage. invigorated and available at a moment's notice. When packing.The Journey Home minds and lives. Those of us successful in navigating recovery found creative ways to protect and safeguard our dreams and desires. Our core motivations aid in fostering the patience needed to transition an up to 3 minute subconsciously triggered crave episode. It’s about combining well-protected and remembered core motivations with an understanding of the Law of Addiction. Our instincts may tell us to run. so that they can both consciously and unconsciously stimulate. our lost pride and self-esteem and the increasing sense of becoming a social outcast? What will help us remember standing at the counter and handing over our money to purchase a chemical that we knew would force us to return to buy more? When challenged. By forgetting to pack bad and ugly dependency memories. pull out during challenge and use as a front-line defense. Why keep ourselves on pins and needles and in fear of challenge when overcoming it rewards us with the return of yet another slice of a life? Allowing honest dependency memories to keep desire excited and stimulated leaves little room for destructive thinking to take root. desire has the amazing ability to fuel change. doesn’t it. to try and leave recovery behind. it sounds a bit silly. One way to do so is to sit down and write ourselves a caring (or even loving) letter that we can carry with us. we risk allowing our core recovery motivations. Doing so will provide all the wind your dream’s wings will need.

I’ll smoke a cigarette!" As Joel notes from this example. I’ll quit to get them off my back. He will either smoke until it kills him or have to quit again.” We can’t do this for our doctor. that the greatest dangers are about to pass. who stopped for the baby. “While they may have gotten through the initial withdrawal process.” “I stopped for my dog. I quit for them. support group. Neither alternative will be pleasant. insurance company. spouse. As for pregnancy. 1984. J. http://whyquit. religious leader. I did it for the baby.” not for others .” Joel teaches that while each is giving up nicotine.While wonderful that we’d be willing to attempt recovery because some other person wants us to. relapse.” “My kids get sick when I smoke in front of them. Should the person for whom we stopped using do something wrong or disappoint us we have at our disposal the ultimate revenge.com/joel . they are doing so for the wrong reason.com 77 motivations and dreams. pet. • • • • • • • “My husband can't stand it when I smoke . Joel’s Library. finding herself fixating upon relapse as she convinces herself that she has sacrificed long enough. and nag me to death.131 Ending nicotine use for someone else pins our success to him or her. some guy who wrote a nicotine cessation book.” “My dentist is constantly on me about my dip causing gum disease. 131 Spitzer. I’ll quit by then. we risk the likelihood that our freedom and healing may soon follow.com & WhyQuit. "I deprived myself of my cigarettes for you and look how you pay me back! I'll show you.that’s why I’m quitting. and who isn’t there afterward expressing thanks for our sacrifice. I have an appointment next month.” “My doctor told me not to smoke as long as I am his patient. children.” “I’m pregnant and just stopped smoking. They cough. naturally fosters a sense of self-deprivation that can quickly eat away and destroy motivation. employer. or for the developing life inside a woman’s womb. parents. “He will show them nothing. best friend. so I’m quitting to end his threats.” wrote Joel in 1984. if they don't change their primary motivation for abstaining [from nicotine] they will inevitably relapse. sneeze. navigating battle after battle for someone who isn’t in there fighting with us. Pack enough food to get you home! Pack Durable Motivations Do this for “you. grandchildren. Quitting for Others.© 2009 FFNicotine. I can’ take it anymore. He is the one who will return to smoking and suffer the consequences. imagine a mother to be in labor.” “I’m hooked on nicotine gum and my two teens are telling everyone that their dad is a drug addict.

It may create fertile ground for such junkie rationalizations as. it mends and repairs.While fear of bad or even failing health is often a powerful motivator in causing us to contemplate jumping into the recovery pool. It may seem like word games but when it comes to packing durable and sustaining motives. and after pregnancy in ten states. Pages 29-35.The Journey Home Sadly. January 2003. not fear of failing health . American Journal of Preventive Medicine. “I guess smoking hadn’t hurt my body as much as I’d thought. But to a mind that commenced recovery primarily due to worries about declining health. it could prove critical. as it bonds to the odors of the thousands of chemicals each cigarette deposits on the mother’s hair. motives we can reach for during challenge. we looked upon it as 132 Colman GJ. Volume 24(1). The mother may find it curious that the baby seems extremely content in the arms of smokers (especially those who smoke her brand). Imagine a cough. imagine an end to mouth sores. . While healing is normally an extremely positive thing it depends upon our perspective. 133 Polito JR.com. WhyQuit. The flip side of fear of declining or poor health is hope for improved health. for us it might seem as though our motivational rug is being pulled out from under us as we watch our primary concerns evaporate before our very eyes. the new baby may never know its mother’s natural smell. Approximately half of women who stop during pregnancy will relapse within six months of giving birth. If our recovery is driven almost exclusively by fear of failing health. we don't correct years of mounting damage to lungs and blood vessels within a few months.” Obviously. Long-term cancer and circulatory disease risks will take years to reverse themselves.78 Freedom from Nicotine . I guess it’s safe to go back to smoking. picture dramatic improvement in sense of smell and a noticeable change in how things taste. Instead of using fear of failing health as a motivator. the disappearance of a chronic cough or a noticeable increase in lung function may fuel erroneous thinking about the impact of smoking upon our body. 2008.132 While all with whom we share our lives will clearly inherit the fruits of our recovery. If allowed. December 1. Journey for better health. wheeze or frightening mouth lesion that disappears in a couple of weeks. Long-Term Nicorette Gum Users Losing Hair and Teeth. during. the human body is a healing machine. imagine recasting those fears into a dream of seeing how healthy our body can once again become. hair loss and tooth damage. Trends in smoking before. a mind that at times may find itself swimming in a sea of smoking related thoughts. et al. skin and clothing. What if instead of each new health improvement realization eating away at our primary motivation.133 If a nicotine smoker. What if our primary recovery motivation is escalating fear flowing from noticeable harms? What will happen to related fears if nearly all of our noticeable effects of using quickly improve once we stop? What will happen to our core motivation? If an oral nicotine user. but she probably won’t make the connection. it must first and foremost be our gift to us.

50 per pack (an addict’s paradise. The cost of satisfying the brain’s demand for nicotine continues to rise as governments use tobacco tax increases as motivation to induce cessation. cigar. our core motivation is allowed to grow instead of serve as a source of increasing temptation. But fear suffers from a lack of sustainability. I just glanced and according to my computer’s desktop “quitting meter. South Carolina continues to have the lowest cigarette taxes and cheapest nicotine in America). not daily cost The final motivation we may want to consider shifting and recasting is cost. how would I have been able to sleep at night knowing that I’d thrown away so many packs of cigarettes and they were there in the trash basket beneath the kitchen sink? .) by skipping 201.632 once mandatory nicotine feedings. pouch or box? A few dollars? If we focus upon total savings (or total cost) instead of the cost of our daily or weekly supply. Nicotine’s lifetime loyal slave. 2 months and 11 days I’ve saved $25.203.” at $2.com 79 a reward that left us wanting to celebrate? Imagine the disappearance of each concern stirring our imagination about the limits of possible improvement? Again.00 (U. Fewer smokers mean that the tobacco industry must charge remaining smokers more money in order to satisfy profit-concerned shareholders. As to noticeable tobacco related health concerns. Put your body’s ability to heal to work for you. my savings have been significantly greater. initially fear is an extremely positive force. pinch. It may have been what motivated you to start reading this book. as this hard core addict could not fathom seeing such waste.com & WhyQuit. I was one of those smokers who always thought that tomorrow would be quitting day.S. wad or piece? What’s the cost of a single pack. tin. But if the cost of today’s supply of nicotine is our primary recovery motivation. As such. If given the opportunity to heal. In reality. Do it for total savings. what is the actual price of relapse? How much does it cost to bum or be offered a cigarette. We can only remain afraid for so long. those tissues not yet destroyed will mend and repair. why not use their potential for healing and some degree of noticeable improvement as a means of refueling core dreams and desires? These bodies are built for healing. We can only look at so many photographs of diseased lungs or mouth cancers before growing numb to them.© 2009 FFNicotine. I rationalized that purchasing an entire carton would force me to continue smoking. during the past 9 years.

nicotine users suffer from the fact that stimulation of dopamine pathways by external chemicals appears to somehow foster impulsiveness.com website. in order to stimulate dopamine pathways that are sensing some degree of nicotine deprivation.60(1). struggling with a recovery emotion. It may be an internal debate within our rational mind and developing the patience to allow honesty and reason to prevail. Challenge patience ."134 Ironically. Online Etymology Dictionary. Prior to my final recovery I had pneumonia two Januarys in a row and six root canals in two years. from Dictionary. the madness ended after arresting my dependency. practicing and developing patience can aid us in navigating any moments of challenge during the time needed to complete our journey home. psychologically conditions us to develop varying degrees of impatience when it comes to satisfying our dependency. As we embark upon this temporary journey of re-adjustment. Dream about the big picture and total savings. Critical involvement of dopaminergic neurotransmission in impulsive decision making. or fixating on conscious thoughts about using.). We smokers became conditioned to expect to sense satisfaction of nicotine urges and craves within 8-10 seconds of inhaling a puff of smoke. Aside from physiological foundations. Chapter 11 is loaded with coping techniques for handling subconscious crave episodes.135 the opposite of patience. not just what you’d spend for tomorrow’s or next week’s supply.Whether confronting a physical withdrawal symptom. But how do we do that? Patience is the ability to navigate anxieties when confronted with challenge. Is it any wonder then that it may take a few victories before growing comfortable. encountering an un-extinguished subconscious crave trigger. Retrieved July 27.The Journey Home When calculating savings don’t forget the price of fuel if travel was necessary to re-supply. confident and skilled at saying “no” to nicotine use impulses and rationalizations? 134 Patience. . the speed with which each of us are able to introduce a new supply of nicotine. we must develop the patience to navigate challenge. Practice & Pack Patience Derived from the old French word “pati. Volume 1.d.80 Freedom from Nicotine . (n. Learning to say “no” to a use impulse and enduring a couple of minutes of anxiety may be the most important recovery skill of all. I can’t begin to guess at my medical savings but clearly they’ve been significant. Biological Psychiatry. While at three packs a day I lived with chronic bronchitis and respiratory illness. Amazingly. patience is the "quality of being patient in suffering.” which means to suffer or endure. including being told I have early emphysema. 2008. et al. What about the value of time? And don’t forget tobacco use related doctor visits. Pages 66-73. July 2006. Chapter 12 shares tips associated with navigating periods of conscious thought fixation. It may be associated with our thinking rational mind learning to say “no” to our primitive impulsive mind. 135 van Gaalen MM.

Every recovery is different. Is it realistic to think we can walk out overnight? With patience that day will arrive! “Big bite” anxieties occur when we perceive that the task before us is bigger than our ability to navigate or endure it. The decisions made during those minutes are ours to command. It took years to walk this deeply into dependency’s forest.136 Why create needless anxieties by picturing 136 Davis CG et al. Beef Consumption. It’s been a while since we were in full control. Online at Freedom’s support message boards we often see those in early recovery grow impatient.S. Factors Affecting U. LDPM13502. “One day at a time” is a patience development skill that once mastered causes “big bite” anxieties to evaporate.com 81 We are climbing back into our mind’s driver’s seat and taking over the wheel. . "This time I'm quitting forever!" "Forever" is an awfully big psychological bite that can make any task appear larger than life and nearly impossible. Find contentment in today’s freedom and healing. It is wise to focus on where we’ll next place our foot. It sort of destroys the image of a nice juicy steak.com & WhyQuit. instead of repeatedly looking down at the ground far below. Journey patience .” and “One hour” or “One challenge at a time” (when first starting out) are patience focus techniques that break large tasks down into entirely manageable events.” “Baby steps. “Why am I still craving nicotine?” “When will my comfort come?” Some endure a substantial degree of self-inflicted anxiety by intense focus upon the question of how long it will take before they are able to go an entire day without once thinking about wanting to put nicotine back into their bloodstream. In regard to the psychological aspects of recovery. Some will cling to varying aspects of it for months. I like to think of it in terms of the time needed to heal a broken bone. Imagine the anxieties associated with thinking we need to eat a large portion of a cow. Picture yourself sitting down at the dinner table and having to eat 67 pounds of beef. some will let go and put their relationship with nicotine behind them far sooner than others. USDA. Have patience! The next few minutes are all that are within our immediate control. instead of looking far up the mountain toward the dangerous climb ahead.Recovery is a journey not an event. It is wise when climbing the cliffs of a steep mountain to focus on gaining a solid hold upon the rock beneath our hands. or in some even longer. After only a few weeks we see them pose such concerns as. How many times have we said. Outlook Report No. October 2005. but with greater variation from person to person as to the time need for the fracture to fully mend. doesn’t it? Yet the average American consumes 67 pounds of beef annually. Why intentionally foster anxieties about the length of recovery or the risks associated with failure? “One day at a time.© 2009 FFNicotine.

Throughout our lives we've experienced worry. I ask everyone to look around and to never forget what he or she is seeing. our greatest hurdle of all can be moving beyond the influence of memories of the “aaah” side of our world of “nicotine normal. How many of you deeply and honestly believe that you'll never.The Journey Home ourselves sitting down and needing to eat the 5. while ensuring that replenishment doesn’t deliver so much nicotine that we begin to sense nausea." Pack a Positive Attitude Can we make ourselves miserable on purpose? No doubt about it. fears and anxieties were either totally unnecessary or were over little or nothing at all. "How many of you deeply and honestly believe that you can go one hour without smoking nicotine?" Every hand goes up. Addiction isn't about intoxication but about feeling normal. just "one day at a time. I’d reach for that next fix instead.82 Freedom from Nicotine . safe and diminishing anxieties fostered by constantly falling levels of the addictive drug within our bloodstream and brain. My single greatest source of self-inflicted anxiety was from failing to confront my addiction. often the . Why adopt a recovery philosophy that we ourselves don't believe we will succeed in? We already have a building block in which we deeply believe.000 pounds of beef that the average American consumes during their life? I start each seminar with the same two questions. ever smoke another cigarette for the rest of your life. anger and irritability. fear." Usually not one hand goes up." It’s a world where. When it comes to recovery. only to find out later that our worries. we bounce between slowly escalating anxieties and stimulated "aaah" sensations. For we nicotine addicts it's about daily survival inside our chemically induced world of "nicotine normal. I then ask. Soon the hours will build into an entire day! How does a person recover from a broken bone or nicotine addiction? By allowing oneself to heal. just one hour or challenge at a time. like some ping-pong ball. "I need an honest show of hands. It is a daily battle of trying to avoid the inevitable letdown associated with constantly declining reserves. Although I often dreamed about freedom.” Nicotine's two-hour chemical half-life creates an endless struggle to remain in that energized “aaah” zone of comfort.

recovery . few of earth's hundreds of millions of comfortable ex-users would ever have broken free and stayed free. Even though logic. anger. it senses a threat and deploys fear. reason and desire scream that recovery is the only possible solution. Although reason may appear to lack the ability to prevail against emotion and conditioning." It’s not an adventure.” not recovering “you. to reassure our subconscious compulsive mind that there is absolutely nothing to fear. the quickest possible solution: stimulation “Yes. If they did. only our conscious mind can move the body parts needed to reintroduce nicotine into our bloodstream.” Incapable of reason. the only alterative .© 2009 FFNicotine. An endless cycle of fight or flight pathway stimulation whips every nervous system nerve cell like some tired horse. It can leave us feeling tired and drained yet anxious. Unless dreaming or sleepwalking. intelligence! We can we use intelligence to destroy fear. What does all this have to do with attitude? Everything. and bring more nicotine into our body. Crave episodes and emotion do not cause relapse. Although staying addicted is work.com 83 earliest warning sign of overdose. anxiety. Why? Because we feel that we have to. The answer seems simple. But the primitive impulsive subconscious mind sees nicotine cessation as quitting “you. What drives relapse is the conscious mind allowing its resolve and commitment to slowly get chipped away by anxiety driven doubts and fears. Eventually. Adding self-induced tensions and anxieties to the recovery experience can make it seem overwhelming. it has something they don’t.com & WhyQuit. is pulling against our impulsive and primitive inner limbic mind as it attempts to get us to obey what it sees as a survival instinct. But the conscious mind is the gatekeeper. The stage is set for a tug-o-war.” Welcome to the addict's world of "nicotine normal. Insula driven anxieties will begin arriving if we postpone replenishment for too long so we seek the path of least resistance. Just use more nicotine and administer another beating. our frontal lobe. It’s a job.” anxiety “No. and to reassure ourselves that coming home is good not bad. the conscious mind joins the primitive mind in heaping layer upon layer of anxiety icing on recovery’s cake.is seen by the primitive mind as a threat to survival. and dependency conditioning in a struggle to keep maintenance of “nicotine normal” our number one priority. our deep subconscious conditioning and hijacked reward pathways (the mind’s priorities teacher) see an end to "nicotine normal" as akin to starving ourselves to death. Attitude can escalate our anxieties and fears or serve as a calming influence that relaxes and provides reassurance. . The brain’s seat of rational and conscious thought.

Many of us genuinely believe that our time is running out and that disaster is about to strike. make us ill or kill us? What if we know that the crave episode will not last longer than three minutes? What if we understand and appreciate that the only way to reclaim all aspects of life is to meet.84 Freedom from Nicotine . we may find recovery to be the most amazing period of self-discovery we’ve ever experienced. But that doesn't mean we should fear their arrival or that we cannot relax and do the backstroke until they are encountered. greet and extinguish nicotine use conditioning? What if we know that each . If we know that we are going to encounter a nicotine use cue that will trigger an anxiety packed crave episode. Now picture all of your subconscious nicotine feeding cues being wired directly into the lamp's on-off switch. Instead. Evaluate negative thoughts that attempt to penetrate and infect your positive recovery outlook. It doesn’t need to be nearly as difficult as our instincts are inclined to make it. anxiety and panic. cut us. what will leaving our finger in the socket all day do to our nerves? Will it keep us on edge? Will the constant sense of anticipation breed anxiety that has us lashing-out against anyone walking into the room? Will we feel like crying? Will our worry and concern keep us from concentrating on other things? Will it wear us down and possibly drain our spirit? Conversely. Reflect on how a positive can-do attitude can reduce self-inflicted stress. why not allow our dreams to feel the influence of celebrating each challenge overcome and moment of continuing freedom! Picture a plugged-in lamp but without a light bulb and with the switch turned off. The more knowledgeable and skilled we become the greater our chances of completing this swim called recovery. what if we know for certain that when a shock comes that it will always be tolerable. Reflect upon how repeatedly telling ourselves that recovery "is too hard. For if we learn to do so. almost half of all smokers are failing to learn to navigate recovery’s waters before their addiction costs them their lives. break our bones. and that soon the sometimes deep waters of recovery will no longer produce panic. Others think that plenty of time remains and many will remain in bondage until being forced to exchange their “there is plenty of time left” rationalization for the “it’s too late” rationalization.The Journey Home Remember when we were first learning to swim and found ourselves in water over our head? Did you panic? I did. Yes. Picture yourself intentionally sticking your finger into the bulb socket and leaving it there. make us bleed.” “endless” or “near impossible” can eat away at our dreams and desires to live nicotine free. this gut instinct is correct and bad news truly is just around the corner. worry. Put each under honesty’s microscope. there may be a few big waves along the way. It’s my hope that you will learn to swim. If I had been a skilled swimmer would I have panicked? Of course I wouldn’t. For far too many. that no crave episode will ever harm us. But sadly. but we don't know when it will next occur.

” Allow yourself to grow stronger. Why allow a negative attitude to breed thoughts that can culminate in relapse? Instead. We will have been equals in remaining just one hit of nicotine away from relapse.com & WhyQuit.com 85 nicotine use cue extinguished will reward us with the return of another aspect of our life? Can honesty. that you will control your remaining time on earth. forever . . if a new ex-user. Look forward with confidence while knowing that nothing of value is being left behind. Replace it with total confidence that we can navigate any three-minute crave episode. this adventure as a beginning. When our heads hit our pillows. not “the end. Although I’ve remained 100% nicotine-free for nearly a decade. Picture your brain and tissues healing. your day’s worth of freedom will have been no longer. deep. your day likely brought you significantly greater recovery challenge than mine. not thought. understanding. Fight back with reason. we were equals in results. and diminish anxieties. why not focus on learning to relax more during the massive amount of time that the switch is actually off? Why not take your finger out of the socket? If we keep feeding ourselves the thought that recovery is too hard. Replace it with the beauty of again seeing what life is like with us in the driver’s seat.© 2009 FFNicotine. See the cup as full not empty. destroy fears. Embrace recovery as a wonderful journey back to the rich. if we both remain 100% free tomorrow. marvel in the glory of taking back your mind and life! Know How to Measure Victory Today vs. confidence. We both achieved full and complete victory today. certainty.We’ve already reviewed “One Day at a Time” as a patience development skill but it can also serve as a yardstick and means for measuring full and complete victory. can rob us of victory. can we allow our thinking to become so infected by fear and anxiety that it becomes the instrument of our defeat? Instead of intensely focusing upon any anxiety discomfort that we feel once the light switch is turned on and the crave episode arrives. and tranquil inner calmness that resided inside our mind prior to nicotine taking control. logic and dreams. should we be surprised when our emotions make us feel that it is? Why feed our mind failure? Why fear the swim and worry needlessly when some of us are not even in the water yet? Why assist our impulsive mind in breeding negative and powerful anxieties? Abandon negativism when it appears. Only action. that nicotine will no longer define who you are. shorter or less real than mine. not weaker. Replace it with the assurance that many subconscious nicotine use cues are extinguished after a single encounter. with more free time to spend it. extra money in your pockets. Still. Let honesty silence addiction chatter. planning and attitude make the time and distance between challenges more relaxed? Alternatively. not some addictive chemical.

and that life without it will be horrible. WhyQuit. while focusing on tomorrow’s objectives tomorrow. we’ll be forced to realize that our thoughts of what life would be like as an 137 Spitzer. Swimming half way across the river and stopping is not. Why not take pride in every brick that’s laid? Managing impatience can be as simple as making the task smaller and savoring victory sooner. Take it One Day at a Time. can be done as well or better without it. Why not end nicotine use for just one day. One Day at a Time . We can’t build a beautiful wall with just one brick. Still. J.86 Freedom from Nicotine . It encourages abandonment of all victory standards that fail to permit celebration today. all of our worry and concern about tomorrow is wasted emotion. consider adopting a recovery philosophy that celebrates each and every day that we remain free and healing. have us convinced that nicotine is central to our ability to function. receive a new baby after one month of pregnancy. Think about the needless anxieties and postponed satisfactions of those who insist that victory can only occur if they stop using nicotine for the rest of their lives.com. or cook a delicious holiday dinner in a few short minutes. Going the distance in life is normal. When we first end nicotine use our brain’s hijacked priorities teacher (our dopamine pathways).” then on which day do allow ourselves to celebrate? Why wait until we are dead to celebrate? Who is coming to that party? Instead. Every few years they’ll take a few steps. It allows us to declare total victory within 24 hours. if we don’t stay free today. How do we build a wall? We build it one brick at a time. it isn’t long before we will have reclaimed from our addiction so many aspects of our lives that we’ll begin to consider the possibility that everything we did while nicotine’s slave. stop and decide that it’s still too big.As Joel notes in his article entitled “One Day at a Time. When we take our recovery just one day at a time. As Joel notes. it doesn't stop them from trying. . The reason that it is so often quoted is that it is universally applicable to almost any traumatic situation. or building half a wall and walking away. Joel’s Library.The Journey Home Many fail at breaking free because they sell themselves on the lie that the mountain is just too big to climb. 1985. If we only see victory in terms of “quitting forever. today! The fact is that.” “this concept is taught by almost all programs which are devoted to dealing with substance abuse or emotional conflict of any kind. obtain a college degree with just one class. Imagine getting half the meal cooked and then fleeing the kitchen. Forget about tomorrow.”137 “One day at a time” is a focus skill.

fuller and.© 2009 FFNicotine. It is wise to write down and make a record of both our reasons for wanting to break nicotine’s grip upon us. Pages 155-162. calmer. the worries about our health. Volume 317(5835). now and then ex-users have horrible days too. anxieties. Pages 215-219. including the gift of memory. A growing sense of complacency could also leave us toying with temptation in social situations. A vivid picture of all the pain.138 It makes sense that the mind should remember and replay the good times while forgetting the bad. a healthier life. We’ve all heard that "those who forget the past are destined to repeat it. et al. It may feel like our “one day at a time” recovery philosophy has done its job and outlived its usefulness. when confronted by serious temptation to introduce nicotine into the bloodstream. . in all of its fullblown glory. Why? How much would we be willing to pay for an insurance policy that would guarantee that we'd never relapse and that we'd remain nicotine-free for the remainder of our lives? Sorry but there is no way on earth to 100% guarantee that a former nicotine addict will not ingest that one hit of nicotine that leads to full-blown relapse. anger. We tend to repress and inhibit negative emotional memories and emotional experiences in general. we can take steps to enhance our chances of staying free. Our 138 Davis PJ. Volume 52(1). the feelings of bondage. Why should we want to vividly recall the first few days of recovery. Journal of Personality and Social Psychology. et al.” Once residing here on “Easy Street. Prefrontal regions orchestrate suppression of emotional memories via a two-phase process.com & WhyQuit. and what the first two weeks of recovery were like. may prove extremely beneficial to you later. We can carry our reasons list with us and read it during challenges. Create Relapse Insurance While “one day at a time” is an excellent victory yardstick. and the recurring wish to break free. bargaining and sadness? Going back a bit further. including possibilities of significant stress at home or work. He warns that like never-users. January 1987. most importantly. also see Depue BE.com 87 ex-user were wrong. Regardless of our emotions or the situation. jotting down a few calendar notes or diary entries about the challenges overcome.” occasional thoughts of wanting to use nicotine may become so brief and mild that they seem almost laughable. Joel cautions us not to abandon it. However. why should we want to recall the daily emotions associated with being an actively feeding drug addict. which might reflect a blend of frustrations. crave episodes. Repression and the inaccessibility of affective memories. that there is life afterwards and that “it is a cleaner. reflect upon the one guiding principle that made breaking free possible. a principle that if followed guarantees continuing freedom … no nicotine today. anxiety and hurt of all our yesterdays would be a heavy burden to bear." It’s hard to imagine a situation where it rings truer than when applied to drug relapse. in earning each daily victory. 2007. Science July 13.

that is a promise.139 As such.com/topic/11406. disgusting. though. The mind suppresses negatives and forgets. they may look back at breaking free as having been common sense. The way to stay free isn't by forgetting what it was like to live life as a nicotine addict or the challenges of early recovery but by remembering them so as to never have to repeat them. Their memories of the challenges of early recovery have likely been suppressed. Although at times nearly impossible to see. Like having a medical chart during a hospital stay. expensive.Ex-users can serve as an experienced source of support. if the rose bud has stopped opening. Permanently preserve and pack core your recovery motivations and a bit of what life in bondage was like. try to get them to be accurate in dating and describing it. Doing so has likely kept associated “aaah” sensation memories teasingly alive. A word of caution. crazy” or insane. “I don't know if I have another quit in me”. Ask ex-users how long it has been since their last significant challenge. the rose bud is still opening. 139 Spitzer. Others will look back upon their years of nicotine use as having been “vile. no big deal. As your journey continues. wondering if it’s going to remain this way for good. Try to get them to put a date on it. . We may feel stuck in conscious thought fixation.The Journey Home record of the first two weeks of recovery may be as simple as a few notes on a calendar. 2002. March 3. make a few progress notes. They can provide support and perspective during challenge. some have continued to believe in a few of their old nicotine use rationalizations. where we no longer sense improvement. Imagine being able to then and there look back and read our own progress notes of what each day was like. a non-event or easy. that it left very little impression. our record can provide us with an accurate perspective of how far we’ve come and can help calm any concerns that recovery’s final leg isn’t moving fast enough. Between months one and three it isn’t unusual to hit a period where recovery seems to have reached a plateau. Ask them how long the challenge lasted and what it felt like. progress lulls or complacency. While most will have forgotten the bad. stupid. Know Where to Refuel Challenge and time can erode and wear-down dreams and desires but opportunities abound to reinvigorate our recovery and add wind beneath our wings.ffn. A few follow-up questions and I think you’ll discover that the event was really a non-event. Imagination is the only limit in identifying sources of motivation and support. a pad or an e-mail that we send to ourselves.88 Freedom from Nicotine . J.yuku. Ink on paper or words typed into a computer do not. http://www. How intense was it? Then ask them about the time before that. Again. Give yourself a little relapse insurance. Most ex-users we know already reside here on Easy Street. Ex-users . about ex-users.

What do they miss most? Try to identify any lingering romantic fixations. night. what might have motivated this nicotine feeding? Like Pavlov’s dogs.com. Watch them at the store counter when re-supplying.© 2009 FFNicotine. with its bundle of 12. If already in recovery yourself. Watch their arm extend out of the vehicle’s window to try and keep toxins from burning their eyes. July 4. Imagine life inside their mind if they had. Sometimes we are able to identify them by smell even before seeing them light up. heat. How did it change their life? Did their success influence others still using? Ask what they think about while watching others use nicotine. .Carefully watching users can be motivational. Cigarette Butts. While doing so. have they conditioned their subconscious to expect nicotine replenishment when driving? Could it be that traffic anxieties are turning their body fluids more acidic.000 plastic-like cellulose acetate fibers. causing more rapid depletion of reserves of the alkaloid nicotine? It’s the same acidalkaloid interaction seen during anger or when consuming alcohol. what are the odds that this person might be envious of you? According to a 2007 140 Polito JR. WhyQuit. If a smoker. But smoke’s toxic cloud betrays us. once replenishment is complete?140 Society is increasingly treating those of us still in bondage us as social outcasts. Watch that first deep puff. keep in mind that they are not replenishing to tease you.com & WhyQuit. Think about how it may place them at greater risk for relapse. Notice the smokers standing around outside of buildings in the cold. Carefully watch their gestures and posture. 2002.com 89 Ask what they like most about being free. They do so because they must. Watch for windows rolled down in surrounding vehicles if you find yourself suddenly stopped in traffic. wind or rain. Reflect upon the honesty of each. Reflect on how this ex-user succeeded even though they refused to let go of this rationalization. Where does their non-biodegradable cigarette butt go. Current-users . It’s almost as if they want all who see them to believe that the only reason they are outside is to enjoy the wonderful health benefits of the great outdoors. Watch it arrive in their brain within 10 seconds. Are they buying a one-day supply or more? Are you witnessing a daily event in their life? Reflect upon their choices.

S. See their support as dessert. L. July 24. Industry marketing .com . mistakes that left me feeling deprived of support. never the main meal.” My girls taught their dad that it isn’t fair to expect someone who has never been chemically addicted to appreciate the recovery process. Gallup. “Hey! Today I’m going to get hooked on nicotine!” Never-users . smokers. Their encouragement and delight was uplifting but then it suddenly ended. “Dad.141 The beauty of using unsuspecting current-users to recharge our motivational batteries is that they won’t disappoint us. if willing to share our decision. http://gallop. Why had they abandoned me? After relapsing I confronted them. They wear their chemical addiction. to lean on them. But be extremely careful not to develop support expectations of them. 74% of those polled said they would like to give up smoking and 67% consider themselves addicted.90 Freedom from Nicotine . motivation and my drug. we’ll likely have family. U.The Journey Home Gallop Poll of U. Invite never-users to be part of your support team but be sure to educate them. In fact it’s nearly impossible to locate any dependent user who awoke one day and said. Their simple words of praise can inspire and make us look forward to more of the same. Both were mistakes. I had also made their desire that I stop one of my core motivations. but now I felt more abandoned by their lack of support than I did when they wouldn’t walk with me. They would walk 10-15 feet in front or behind me to avoid my smoke. Let them know that helping you stay focused for the next 90 days would be fantastic but don’t count on them being there. My daughters were both excited the first couple of days during the attempt prior to my final recovery effort.Store tobacco marketing becomes sadly laughable to the 141 Saad. or it may be more appropriate to say that it wears them. and we didn’t want to remind you and make you keep thinking about smoking. or to make their praise or comments a crutch. we didn’t want to bring it up anymore because we thought that you’d already quit. I had leaned upon them far too much for encouragement. They had constantly been on my back about stopping. None awoke this morning and decided to put it on. friends and possibly co-workers offering support and encouragement. 2008. Smoking Rate Still Coming Down.S.When first starting out.

The growth portion of its aim is to tease. inflame and contribute to relapse. yet not require equally prominent display of the truth? What tobacco company won the bidding war at this location? Look at row after row of the same packs or cartons. Flavor. or on the door as we exit? . signs on top of gas pumps.© 2009 FFNicotine. pleasure. The winner’s products are usually the ones on top and most visible. Its aim is to penetrate. signs hanging above candy racks. cool. When are our conscious and subconscious minds first assaulted by use invitations? Are there roadside signs. for adventure. window signs. to be true. signs surrounding us as we make our purchase. It is not only flexed here but making significant campaign contributions inside our legislature.com & WhyQuit. our gateway to friendship. Look closely. because mounting nicotine depletion anxieties begin to hurt when we don’t. entice and invite youth experimentation. or that it may only take smoking nicotine once or twice to hook us for life? Feel the industry’s economic muscle.com 91 trained eye. Look closely. What subliminal message does each ad or display attempt to pound into the subconscious mind? Where does the “responsible” nicotine merchant provide notice that this chemical may be more addictive and harder to beat than heroin or cocaine. Why would society and its laws allow the nicotine addiction industry to suggest all these reasons for using. exterior building wall signs. rebellion or unbelievable prices. tied to lamp posts. stir. It not only proclaims why they shouldn’t. it’s a multi-purpose facade through which educated eyes can easily see. door signs. it shouts that we stand at that counter for every reason except the truth. which is because we must. The pacifying part is to provide justification to dependency-ignorant users as to why they’ve returned to purchase more. food or medicine. Think like a tobacco company. it all but wraps itself around them while trying to purchase fuel. And then there are those seeking freedom. Extremely effective.

In case you haven’t noticed. a rite of passage.com.com. Many parents are increasingly confronted with the choice of buying food for their children or nicotine for their addiction. outdoor sporting events. boxes. J. there is a movement sweeping the globe as workers and nonsmokers reclaim their indoor air. on beaches. bags.How did you react to anti-smoking news stories or to stories about new tobacco health concerns? Did you instantly change the channel. Fuel and living costs are now rising faster than income. Strip away the rainbow of colors. 2005. visitation and child abuse determinations. We’ve now seen proposed legislation attempt to ban smoking in all vehicles transporting a child and increasingly it is factoring into family court child custody. Turn store marketing on its head. 2006. or otherwise tune out? The news stories that once fed our anxieties and creative use rationalizations now offer us a potential source of motivation to help keep us clean and free. 143 Polito. in hotel rooms. You’re looking at bait and it works. engineered to penetrate human tissues at varying rates of speed.The Journey Home What is the real purpose of the large yellow “We Card” or other similar sign at the checkout counter announcing that the store requires age identification before selling tobacco? Once secret industry documents suggest that the carding sign’s primary purpose is to clobber neighborhood youth with the ongoing tease that tobacco use is a sign of adulthood.Nicotine Addiction Central. March 18. . playgrounds. Collectively they ooze the impression that users can’t wait to awaken each day so we can run down to the store and try a new flavor. They also face tobacco tax increases by governments that place coercion and force above 142 Polito. Convenience Stores .92 Freedom from Nicotine . February 7.143 Instead see a vast array of different doses of nicotine. cans. pouches and tubes. cartons. tins. Carcinogens and Chemicals. We’re now watching employers not only discriminate in refusing to hire tobacco users but some actually firing employees testing positive for nicotine. and even in company or government owned vehicles. Science is awakening to the realization that there may not be a living cell in the entire human body that isn’t somehow touched by tobacco toxins. WhyQuit. Social controls . that it is what “real” grown-ups do. after affording them a period of time to break-free. Instead of being used by it. in parks. WhyQuit. turn the page. use it as another motivation for staying free. We’re seeing stories of smoking being banned on all hospital property. the fancy packaging and the almost 700 documented tobacco flavor additives. Cigarette Additives.142 Look at the hundreds of brightly colored packs. J.

Yes. Personally I find it offensive that “most” politicians seem to either accept tobacco industry campaign contributions or see those still enslaved as a dependable source of tax revenue.com 93 education and support. the emotional rewards of no longer living a lie can themselves be extremely supportive. Finding quality ways to preserve these memories and having them available during any significant challenge is like owning the finest battery re-charger the world has ever known. news of the latest assault upon them no longer need be an assault upon us too. If you are able to go online I do hope you’ll visit www. These sources are available to us whether our nicotine use was heavy or light.com & WhyQuit.If you don’t own a computer or are not online. Your memories of life as an actively feeding nicotine addict. Having lived in near constant fear of being exposed. Closet users .WhyQuit. long or short. whether or not we at last come clean and share our secret.Clearly. 2. . long ago. the free forum I founded in July 1999. Whether we accept or deplore the way society treats those still in bondage.Think about the closet nicotine addict. If a closet ex-user. Accurate memories of early recovery challenges that will allow you to quickly see how far you’ve come. If a secret user. or were told that we successfully broke free long. out in full view for the world to see or the best kept secret on earth. there are some who seem to understand and want to help but they are far too few. dip or chew? Who will share in our recovery celebrations? Internet refueling . there is hopefully a library staff member who delights in teaching library patrons how to explore the Internet and print their discoveries. Aside from all the lies each of us told ourselves to rationalize that next mandatory feeding. Your reasons for wanting to be free. Even if we have never touched a computer in our entire life. If a recovering ex-closet-user. your most dependable source of support is you! Your three most valuable motivational assets will be: 1.com. where can we turn for support when our world thinks that we don’t smoke. consider dropping by your local library as most now offer free Internet access. our family and friends either never knew we were hooked. Once online. Again. this journey is packed with emotion and we need to anticipate significant memory suppression.© 2009 FFNicotine. a keyboard and mouse will allow you to explore a vast array of empowering recovery tools. You! . we can now not only celebrate self-honesty but also the tremendous relief and joy of at last being honest with those we love. the closet user lives and breathes the need to constantly deceive the world around them. and 3.

the center column contains links to educational materials and the right column is the gateway to free online support. The site is totally free. sells nothing. The left column contains links to motivational articles.The Journey Home Welcome to WhyQuit.94 Freedom from Nicotine . declines donations and is staffed entirely by volunteers.com! As this partial screen shot shows. WhyQuit’s home page is broken down into three categories. .

Every message posted at Freedom must relate to recovery.” the Internet’s most serious and focused peer support group. Maintaining positive control over the number of admissions ensures a classroom type learning experience. The forum limits the number of new members admitted to the group each day to just a handful. Visitors to Freedom discover that they do not need to join in order to read any of the materials available there. There must be at least one place on planet earth where nicotine has no voice. As it does. anniversaries or holidays. We discovered very early that a forum’s ability to support and sustain recovery in a purely pep-rally type environment is poor. It must. the forum’s value and effectiveness in supporting successful recovery diminishes. group relapse rates were horrible. The forum’s posting rules prohibit mention of any . Its objective is simple: aid visitors in remaining nicotine-free today. You’ll also find links to his free electronic e-book "Never Take Another Puff" and his 64 video counseling lessons (most formatted as audio files for listening as well). education always comes first. Freedom functions as a virtual classroom with enormous windows where there are more students outside than in. Clearly. While many choose not to join they still often feel like part of the family and gain the same insights and master the same lessons as those who actively participate. The right column provides support links and transports visitors to “Freedom. the forum takes its mission seriously.5 years early. General socialization is not permitted. The policy encourages members to take recovery seriously. Clearly. Here. Those applying for membership must certify that they stopped cold turkey without use of any product or procedure. One final point deserves mention. With millions of tobacco related deaths annually. With no education to fall back upon. Roughly one-quarter of smokers are claimed by their addiction during middle age. Here you’ll find every lesson shared in Joel’s book.com 95 WhyQuit’s motivation column includes stories of the ordeals endured by young tobacco victims and their families. WhyQuit intentionally shares stories about the youngest of the young. While the initial excitement of interacting with other ex-users is often tremendous. more than 100 short articles on nearly every recovery topic imaginable. it eventually begins to wane. that they've remained 100% nicotine free for a minimum of 72 hours. Freedom isn’t a forum to join if seeking to socialize or make new friends. including celebration of birthdays. applicants must agree to abide by Freedom’s relapse policy. The center education column is home to all of Joel’s materials and to some of my articles.© 2009 FFNicotine. each an average of 22. It states that should any member relapse that they will permanently lose message board posting privileges. prevents chaos. and makes sure that the forum’s seasoned volunteer educators are not overwhelmed.com & WhyQuit. and although it may sound harsh. It does so in an attempt to get visitors to appreciate that predicting whom tobacco will harm and at what age is like playing Russian roulette.

Like a car’s odometer. marking and measuring our journey home. In either case. including links to where each lesson is already shared at WhyQuit or Freedom. But whether today is good or bad. the purchase price and the day we stopped). The forum was built around the concept that every recovery lesson is made freely available to all without cost or obligation. It’s to stay sufficiently motivated to allow the time needed for recovery. Our objective is simple.96 Freedom from Nicotine . including this book. months and years we’ve remained smoke-free. Links to free meters can be found at both WhyQuit and Freedom. and if a smoker the total number of cigarettes we have not smoked and either the amount of life expectancy that we have so far reclaimed or the amount of time not spent smoking. As such. online users already have access to the free PDF version and any reference to the printed version will be deleted. or designed for use while online. once we type in our tobacco use history (how often we smoked. the forum will not permit any suggestion that any reader need spend any money or make any purchase in order to succeed. most will calculate the number of days. While its publication is an attempt to connect with the more than 99% of nicotine users who have never heard of WhyQuit. Recovery meters – WhyQuit and Freedom offer visitors links to free stop smoking meters. These are small computer programs that are either downloaded to and installed on our computer. Joel Spitzer or the Law of Addiction. product. Support limits – The above recovery support suggestions will hopefully stir your thinking.The Journey Home commercially sold book. While free to share particular lessons. whether we feel motivated or not. diet or procedure. Freedom. The only limit to identifying additional ways of keeping our recovery dreams fueled and vibrant is the limits of our imagination. documents created with our word processing program or for sharing on Internet message boards. the published version of this book may never be referenced or mentioned. the amount of money we’ve saved. our freedom and healing will continue so long as we abide in one guiding principle … no nicotine today! . Most meters allow us to copy their calculations to our computer’s clipboard for transporting and pasting into e-mails. they’re a fun way of tracking.

in your other purse. Our weapon is our intelligence. all right. Imagine someone on suicide watch carrying a loaded gun. Don’t forget to empty the ashtray in the garage.© 2009 FFNicotine.com 97 Destroy All Remaining Nicotine As nicotine addicts. destroy it. but not one that saves. in a desk drawer at work. The smart move is to destroy all remaining nicotine. or in a vehicle. Whether located in a pocket of your clothing hanging in your closet. Keeping nicotine in your life is contrary to learning to live life without it. One such game is to keep nicotine on hand after we stop for the purported purpose of proving we are stronger than our addiction or just in case we need it. and throw out all old nicotine replacement products in the bedroom or bathroom. we grew accustomed to playing mind games with our addiction. It is a straight jacket. to check for cigarettes that may have fallen under furniture. hidden in the yard. If we truly wish to reclaim our life then why toy with quick access to nicotine as though it is some life jacket? It’s a jacket. Feeling a need to tempt and toy with impulsiveness in order to prove conscious strength reflects abandonment of intelligence.com & WhyQuit. However this practice often contributes to relapse. Why carry a gun while waiting on the urge to use it? We’ll never be stronger than nicotine but then we don’t need to be. beneath sofa or chair cushions or under the car seat. Some carry their nicotine delivery devices with them while others knowingly keep a stash within quick and easy reach. Reaching for that one hit of nicotine will cause us to trade places with our arrested .

You were literally afraid that one puff could put you back. if given the chance. do it by admitting you can function without having cigarettes as a worthless and dangerous crutch. “When you quit smoking you admitted cigarettes controlled you.The Journey Home dependency. throw-out or flush all remaining nicotine. we’re coming home! 144 Spitzer.WhyQuit. That was not an irrational fear. If you want to play mind games.” writes Joel.” 1988.com. play at being smart! Crush. chew or NRT lying around. Mind games involving conscious temptation are within our ability to control. It’s an excellent means of proclaiming that the time for games is over. Cigarettes were stronger than you before.”144 You’ll do just fine even if your employment requires you to be near or handle nicotine products. that. . one more piece of the puzzle is ours. “I'm going to have to carry cigarettes with me at all times for me to quit smoking. Joel’s Library.98 Freedom from Nicotine . cigars. or if you live with someone who insists upon leaving their cigarettes. will be stronger than you again. dip. www. It simply means that you will learn to adapt to those situations more quickly than those who do not face them. Throwing out all sources of nicotine buys you a few minutes of time to think about what you are about to do as you consider heading to the store to buy a new supply. Yes. and. One puff today will lead to the same tragic results as it would have the day you quit. If you want to show you are now in control. J. at last. A bit of delay may be all that’s needed to sense anxieties begin to diminish and destroy another nicotine use association. “Don't ever forget how cigarettes once controlled your behaviors and beliefs. again landing us behind bars. Cue triggered crave episodes peak within a couple of minutes.

because we do. Rather.” Yet fixating upon the thought of “just one. What we don’t want and don’t recognize are the thousands upon thousands of others that come with it. fiction versus truth. As Joel says. Volume . “Don't say that we don’t want one when we do. It also found that another 5% had been under the influence of “recreational” drugs.com & WhyQuit. 145 Using an inhibition diminishing substance while in the midst of physical withdrawal is far too often a catalyst for relapse. Early alcohol use is clearly the most avoidable relapse risk of all. Early Alcohol Use A 1990 study found that nearly half who relapsed to smoking (47%) consumed alcohol prior to doing so.com Chapter 6 99 Preparing for Common Hazards and Pitfalls Just One. just once” is a relapse tease often entertained by the uneducated mind. do I want all the others that go with it?” According to the “Law of Addiction” we can’t have just one. Just Once It’s a basic tenant of drug addiction that “one is too many. TH. It’s fantasy versus reality. It isn’t fair either to say that we don’t really want one. Addictive Behaviors. the thousands upon thousands that would follow. 1990. Chapter 11 provides insights in 145 Brandon. Postcessation cigarette use: the process of relapse.© 2009 FFNicotine. et al. a thousand never enough. acknowledge the desire but then ask yourself. So why torment yourself with such an extremely destructive rationalization? When “just one” or “just once” enters your mind try to picture all of them.

www. et al. March 2005. 149 Kenneth J. Our heart pounds faster and our breathing rate increases. October 2004. Volume 8(3). Why ex-users may feel alcohol effects sooner . Nicotine stimulates the body’s central nervous system while alcohol depresses it. KJ.100 Freedom from Nicotine . Combined effects of systemic alcohol and nicotine on dopamine release in the nucleus accumbens shell. Neuropharmacology and Biology of Neuronal Nicotinic Receptors. Psychopharmacology (Berlin). Volume 68(8).gov. 150 McKee SA. . The more we drink.146 Additionally. Adrenaline. Alcohol and Alcoholism. the more sedated our nervous system becomes. I’m ready for another drink!” 15(2). 2006. National Institute on Drug Abuse website. 2007. Addicted to Nicotine. Effect of transdermal nicotine replacement on alcohol responses and alcohol self-administration. alcohol use causes our urine to turn more acidic. focus improves. February 2008. Alcohol stimulates GABA production (gamma-aminobutyric acid).150 When drinking alcohol. Not only are we starting to feel tipsy.DrugAbuse. Biochemical Pharmacology. “Bartender. GABA production is stimulated and we soon begin noticing gradual sedation and anesthesia type effects. An alcohol-depressed nervous system has just experienced some degree of stimulation. Pages 339-345. Digestion is shut down so that extra blood can be diverted to our muscles. Kellar. article updated May 19. Our pupils dilate. The more we drink. Volume 42(5). Pages 189-200. thus more rapidly drawing out and depleting reserves of the alkaloid nicotine. We’re far too vulnerable during withdrawal to chance using a substance that relaxes resolve or inhibits judgment.148 Nicotine stimulates fight or flight pathways. as reviewed in Chapter 2. Sept-Oct. our nicotine reserves are now declining faster than normal. which produces a sedating effect147 while impairing muscle (motor) control. Nature Neuroscience. A third interaction may leave us feeling intoxicated sooner. Pages 1515-1525. noradrenaline and cortisol are released into the bloodstream. 146 Tizabi Y. Alcohol-induced motor impairment caused by increased extrasynaptic GABA(A) receptor activity. hearing perks up and stored fats and sugars are pumped into our bloodstream to provide an instant source of energy.The Journey Home how to confront and extinguish alcohol related nicotine use cues once peak withdrawal has passed. No saber tooth tiger to fight or flee. 147 Koob GF. the more acidic our urine becomes and the quicker our kidneys eliminate the alkaloid nicotine from our bloodstream. Just one powerful hit of nicotine and in addition to an exaggerated dopamine “aaah” our automatic. A role for GABA mechanisms in the motivational effects of alcohol. our newfound sense of alertness instead emboldens us ask for another round. Pages 105-114. Page 413-416. et al. 148 Hanchar HJ.There are a number of nicotine/alcohol interactions including the combined effects (or synergy) of both alcohol and nicotine stimulating our brain dopamine pathways.149 This is why alcohol induced feelings of becoming sedated or even sleepy can be diminished by stimulating the body with nicotine. in-born “fight or flight” neuro-chemical response is fooled into believing that danger is present and begins to stimulate an alcohol sedated body. stimulating adrenaline and noradrenaline release. Volume 196(2).

”154 Unfortunately.” says Joel. Research shows that while those with alcohol problems appear to make fewer smoking cessation attempts. and if then they take a drink and relapse. 154 Hughes JR. Can people quit smoking and still drink alcohol? Joel’s Library. you may be dealing with problem drinking or even alcoholism. Alcoholism and smoking. April 28. What significance does this have to a recovering addict? It may mean that without nicotine periodically slapping you awake that you may feel alcohol’s effects sooner or after fewer drinks. Over the years I have in fact had actively drinking alcoholics in smoking clinics – people who made it abundantly clear that they knew they had drinking problems and smoking problems but wanted to treat the smoking first."152 If alcohol use seems to be your recovery roadblock then you need to know that smoking cessation may actually enhance the likelihood of long-term alcohol sobriety. As Joel sees it. Volume 82(2). . relationships or health. for they have now put their health on the line in order to drink. et al. Look on the sunny side. work. 2006 Volume 29(3). 2006.com.com & WhyQuit. “Many if not most alcohol recovery programs will inadvertently or very purposely push a new ex-smoker entering the program to smoke. 153 Gulliver SB. WhyQuit. have you conditioned your mind to use and expect alcohol too often or too much? Even social drinkers need to take extreme care when attempting to extinguish alcohol related nicotine use cues. 152 Spitzer. Pages 130-135. "If a person says that they know that their drinking will cause them to take a cigarette and relapse back to smoking. J. Because we don’t need to drink as much to feel the same effects it’s less expensive being an ex-user.153 The basic insights and skills needed to arrest any chemical dependency are amazingly similar. Smoking cessation and alcohol abstinence: what do the data tell us? Alcohol Research & Health. roughly eighty percent of alcoholics smoke nicotine.151 Has alcohol become central to your life? Are you chemically dependent upon it? If not an alcoholic. they are “as able to quit on a given attempt as smokers with no problems. The solution can be as simple as learning to drink a bit more slowly. October 2005. Recovering alcoholics schooled by quality treatment programs are already skilled in their use. Journal of Studies on Alcohol. they are in effect problem drinkers. alcohol recovery programs have a tendency to actually destroy nicotine cessation attempts. Co-Dependency Concerns .Amazingly. et al. March 1990. 151 DiFranza JR. with an increasingly sedated body gradually becoming less responsive to nicotine-induced stimulation.© 2009 FFNicotine. Do smokers with alcohol problems have more difficulty quitting? Drug and Alcohol Dependence. Volume 51(2). Pages 91-102. Pages 208-212. What should we do if alcohol use and its inhibition diminishing effects seem to be key factors in preventing us from breaking nicotine’s grip upon our mind and life? If unable to drink in a controlled manner or if drinking is adversely affecting our life.com 101 The cycle can be repeated again and again. spacing drinks a bit further apart or simply drinking less.

157 Weight Control Information Network. In fact. Some substances are broken down to create food energy while other 155 Spitzer. October 2005.” Joel uses heroin to show the insanity of such advice.”155 Many of the lessons in this book can be applied to arresting alcohol dependency. 2003. recovery’s battle line is extremely easy to see. “You will not often see an AA sponsor say that you can't give up drinking and heroin at once. a number of them. You will have to eat for the rest of your life. . such as a “one day at a time” recovery philosophy have deep roots in alcohol recovery programs. 156 Spitzer. “you can’t administer any nicotine. so if you have been off heroin for six months and now want to quit drinking. only to be assigned a smoking sponsor who tells the person that he or she can't get off smoking and drinking at once. and finally get into AA. J. weight gain associated with nicotine cessation is of critical concern. Metabolism is all the chemical processes that occur within a living cell that are necessary to keep it alive. Patience in weight control issues. As Joel teaches. It is also normal to think about or attempt to use food as a replacement crutch. Weight Gain Before going further. and no longer feeling nicotine’s stimulant effects in making our body’s organs work harder (primarily our heart). The ex-smoker has been off nicotine for an extended time period but the smoking sponsor says that the person can't quit both at once. WhyQuit. Eating is more complicated. http://www. you should probably take heroin for a while until you get alcohol out of your system.ffn.yuku. stay off for months and sometimes longer. and who actually encourages the person to smoke again. National Institute of Health.157 pounds that can be shed as quickly as they arrived.” “Note the sequence here. It is also entirely normal to experience a minor metabolism change associated with our body no longer needing to expend energy in attempting to expel scores of tobacco toxins. J.com. August 2006. It is normal to notice food starting to taste better as early as day three. NIDDK. it is important to understand that as a smoker you would need to gain at least 75 additional pounds to equal the health risks associated with smoking one pack of cigarettes a day.”156 For many. It is unfortunate that most alcohol and drug treatment programs just don't recognize smoking as another drug addiction.The Journey Home “I really do try to get them into alcohol treatment concurrently but cannot force them to do it. Can people quit smoking and still drink alcohol? Joel’s Library. As a nicotine addict. On more than one occasion I have seen the person successfully quit smoking.102 Freedom from Nicotine .” says Joel. It isn’t unusual to see up to 5 pounds of water retention weight gain during the first week. There is no gray area here. to try and replace missing nicotine generated dopamine “aaah” sensations with “aaah”s from extra food.com/topic/11636 April 24.

International Journal of Obesity. European Journal of Cancer Prevention. 161 U. “Basal Metabolic Rate” or BMR is the rate at which the body expends energy while at complete rest. February 1982. Pages 353-361. . improved senses of smell and taste (most notably sweets and salts). The Health Benefits of Smoking Cessation.S. 2008. Pages 353-361. Obesity (Silver Spring). Pages 409-414.com 103 substances necessary for life are synthesized or created. Surgeon General. Associations between long-term physical activity.000 grams or 2. “they weighed nearly the same” at one-year follow-up. International Journal of Obesity. extra food or less exercise. and the end result is nearly the same body weight as a comparable never-smoker.2 lbs in men and 3.” “The average weight gain among subjects who continued to smoke was 1 pound. February 2008. Smoking cessation and severity of weight gain in a national cohort.). Associations between long-term physical activity.8 kg or 8. Pages 366-380. from Dictionary. Physical inactivity and obesity: a vicious circle.158 These processes themselves consume energy.”160 Most shorter studies report weight change results similar to those shared by the U.com 159 basal metabolic rate. Volume 32(2). 163 Wack JT. Waller K. Surgeon General in his 1990 report on “The Health Benefits of Smoking Cessation. Fourth Edition. Retrieved August 06. Pages 739-745. smoking cessation produced a four pound greater weight gain than that associated with continued smoking. The American Heritage® Dictionary of the English Language.com & WhyQuit. 158 metabolism. 1991.d.).” The Surgeon General also found that less than 4% gained more than 20 pounds. Fourth Edition.d. waist circumference and weight gain: a 30-year longitudinal twin study.”159 Were we ever really at complete rest while addicted to a stimulant? Does addiction’s impact upon BMR account for nicotine cessation weight gain? Most studies examine short-term weight gain with little or no attempt to determine if the gain is due to diminished BMR. Thus. et al. (n. 164 Pietiläinen KH.8 kg or 6. Volume 35(2). Volume 324(11). et al. et al. is weight gain inevitable? Are we simply returning to our “natural” body weight? Theories as to potential causes are many163 including genetics.164 hand to mouth oral gratification replacement. from Dictionary.2 pounds] or per square meter of body surface per hour. It is expressed as “the calories released per kilogram of body weight [1 kilogram equals 1. 1990. waist circumference and weight gain: a 30-year longitudinal twin study.162 If true.3 kg). The American Journal of Clinical Nutrition.000 people and although “four-fifths of smokers gained weight during recovery. et al. One long-term study followed weight change and body mass index (BMI) for 36 months. 2008.© 2009 FFNicotine. Volume 32(2). Smoking and its effects on body weight and the systems of caloric regulation. also see. 162 Williamson DF. (n. No considerable long-term weight gain after smoking cessation: evidence from a prospective study. Waller K.3 lbs in women) also found that while smokers weighed less than never-smokers prior to quitting. Volume 16(2). the average weight gain was only 5 pounds (2. The American Heritage® Dictionary of the English Language.com 160 John U. et al.”161 The report examined 15 studies involving 20. March 14. Retrieved August 06. February 2008. Pages 289-295. New England Journal of Medicine. Volume 14(3). also see.S. June 2005. It found that the “contribution of smoking cessation to the BMI increase was practically negligible with “no considerable long-term weight gain. February 2008. et al. a report of the Surgeon General. A 1991 study which found slightly greater weight increases than reported by the Surgeon General (2.

something we can pretend is totally beyond our ability to control (not increased eating or lack of activity). some find themselves camping out inside the refrigerator or in a bag of potato chips while “aaah”ing themselves sick with food. Addictive Behaviors. the cessation weight gain math usually doesn’t add up.Once recovery heralds an end to nicotine’s arrival and to the dopamine “aaah” sensations it produced. What is the required energy deficit per unit weight loss? International Journal of Obesity. some try. . stimulation from normal eating may no longer feel sufficient. it would take 34 days without nicotine before metabolic changes resulted in one pound of weight gain. March 2008. while actually declining for some. about half of smokers believe that smoking nicotine aids in controlling weight.165 Using these figures. and binge eating.500 extra calories to add one pound of body weight and it takes burning 3.569 middle-aged men who stopped smoking found that at one year they had consumed an average of 103 fewer calories per day. Still. According to the Surgeon General. especially when our metabolism slows as we age.104 Freedom from Nicotine . which the study attributed to metabolic change. While normal healthy eating stimulates dopamine. changes in diet. Smoke and mirrors: magnified beliefs that cigarette smoking suppresses weight. As a general rule it takes 3. While it is natural for the rationalizing “junkie mind” in its quest for relapse justifications to want to blame cessation weight gain entirely on metabolic changes or genetics. As seen above. 166 White MA. making recovery more inviting. Also keep in mind that study weight findings reflect averages.500 calories to shed one pound. it’s about stealing the brain’s pleasure chemicals. as most of us used nicotine to steal unearned dopamine every waking hour of every single day.The Journey Home diminished exercise (isolation). Why do up to 4% of us continue such destructive behavior to the point of outgrowing our wardrobe? We do so because that’s what drug addiction is all about. do “weight-concerned smokers endorse exaggerated beliefs in the ability of smoking to suppress body weight?” Research suggests they do. Volume 32(3). et al. Instead of allowing the brain time to restore natural pleasure pathway 165 Hall KD. Pages 573-576. October 2007. Pages 2200-2210. How to gain lots of extra weight . Also not reflected by averages is the fact that body weight remained unchanged for many. Volume 32(10). with zero change in diet or activity. during the first few days of recovery. Turning to and adopting food as a dopamine replacement crutch is a sure fire means of adding weight gain. up to 4% clearly went overboard with food during recovery.166 It also suggests that education may help correct exaggerated weight control beliefs. It isn’t easy pinpointing the cause for consuming or burning an extra calorie. A study of 6. Over-eating cannot replace the stimulation effects of missing nicotine without leaving us as big as a house. The obvious question becomes.

the relapsed addict is heavier. Pages 930-941. that is. Pages 353-63. thus less likely. It allowed us to eat one or two larger meals each day and then use nicotine to release stored reserves. 169 Colles SL. 170 Vanderlinden J. . Binge eating can feel like attempting to satisfy hunger with a shovel. It is not "either/or": activation and desensitization of nicotinic acetylcholine receptors both contribute to behaviors related to nicotine addiction and mood. Binge eating . April 2008.com 105 receptor counts and sensitivities. et al. Loss of control is central to psychological disturbance associated with binge eating disorder. Pages 329-342. March 2008. what happens when nicotine is no longer there? Can the addition of hunger cravings atop early nicotine withdrawal result in binge eating? Research suggests that it may be more of a concern for those having a high BMI. Spring 2001. November 2004. Which factors do provoke binge-eating? An exploratory study in female students. Neuron. the significantly heavier relapsed smoker feels the effects of an oxygen-starved bloodstream that is once again occupied by large quantities of toxic carbon monoxide. Food reward in the absence of taste receptor signaling. Volume 84(4). Pages 79-83. 168 de Araujo IE. et al.167 it’s as if the up to 4% gaining more than 20 pounds attempt to make their brain’s dependency wiring operate on taste’s “aaah” influence instead of nicotine’s. Effects of disordered eating and obesity on weight. 2008. So. again engaged in the gradual self-destruction of their body’s ability to receive and transport oxygen. instead of the former smoker’s bloodstream being filled with oxygen reserves sufficient to allow prolonged vigorous physical activity. As nicotine addicts we use nicotine as a spoon.© 2009 FFNicotine. craving. Now. Volume 5(4). March 27. and likely more depressed. It pumps stored fats and sugars into the bloodstream via the body’s fight or flight pathways. repeatedly doing so could result in binge eating becoming hunger’s conditioned response. and food intake during ad libitum smoking and abstinence. Eating Behaviors. being unable to stop eating or control what or how much is consumed. That 20+ pound bag of rocks they are carrying makes daily exercise more difficult.171 167 Picciotto MR. 171 Saules KK. Progress in Neurobiology. Obesity. et al. Eating Behaviors.com & WhyQuit.169 The primary psychological binge-eating cue is waiting too long before eating and sensing the onset of hunger. the extra pounds usually remain following relapse. the brain doesn’t die without nicotine.168 Clearly there is significant overlap in how food and nicotine affect brain reward and craving pathways.170 Although it may feel like the only way to satisfy a hunger craving is to eat as much food as quickly as possible. Volume 2(1). Volume 16(3). Pages 608-614. Instead of extra pounds being counterbalanced by greater self-esteem and self-worth at having broken free. it thrives! The sad part about attempting “aaah” replacement using large quantities of food is that once the demoralizing weight increases are adopted as the addict’s relapse justification. et al. Volume 57(6). less healthy. But there’s also one massive distinction.Binge eating reflects a loss of control.

106 Freedom from Nicotine . Are you feeling it now? Take your normal walk. Demoralizing weight gain is fertile ground for destroying freedom’s dreams. Don’t allow fear to transform recovery. The American Journal of Medicine. Body weight is likely to climb if the amount of daily energy expended substantially declines. Do you feel the accomplishment “aaah”? Dopamine “aaah” sensations are the mind’s way of motivating behavior (anticipatory “aaah”s) and rewarding it.The Journey Home The problem is that an active nicotine addict is able to quickly satisfy the onset of hunger by using nicotine to release stored energy.Imagine being so consumed by fear of failure that you withdraw from life. Non-users who get hungry can’t do that. Fear’s unburned calories . for without adequate nutrition we die. Controllable withdrawal symptom – Some researchers assert that increased eating can be a symptom of nicotine withdrawal. It is critical that we quickly re-learn how to properly fuel our body. Do you feel the “aaah” that arrives when satisfying thirst? Give your favorite person a big. We should fully expect to confront hunger if we insist on skipping meals. 172 Benowitz NL. We are only talking about the “excess” food. while the number of calories consumed remains the same or increases. Picking mealtime . It is our survival instinct’s teacher and we each have a hefty collection of durable “aaah” memories. big hug. Volume 121(4 Suppl 1). Once we become non-users. Do you feel the “aaah” while exhaling? Drink a glass of cool and refreshing water when thirsty.172 If true. into small pieces. Pages S3-10. whether we eat with a toothpick or a shovel we will need to wait for digestion to satisfy our hunger. Neurobiology of nicotine addiction: implications for smoking cessation treatment. some nicotine addicts take the term “quitting” literally and withdraw from life entirely. Remember. Non-fat “aaah”s . our gateway to freedom. into a prison. April 2008.Understanding our food focus cycles can make excess temptation manageable.Take a slow deep breath. Reach for zero calorie “aaah”s like those described above if you want to sense dopamine pathway stimulation without weight gain. The only activity we need end during recovery is the use of nicotine. eat slowly as it’s not so much a matter of how much we consume or how quickly we consume it but about being patient in allowing time for digestion to satisfy hunger. . it is clearly one within our ability to minimize. even if just around the yard but this time go a little further or quicker than normal. They have to eat food and then wait for digestion to turn off the body’s hunger switch. How many calories are burned while lying in bed watching television or setting at a computer and clicking a mouse? Yes. This will speed digestion and help satisfy hunger sooner. Knowledge is power. When eating we need to chew our food well. The most important factor in controlling recovery weight gain is understanding the potential causes. Doing so allows a mouth enzyme (salivary amylase) to begin the breakdown of carbohydrates.

The key to sustained weight control isn’t dieting. without a new cue. Ending Mealtime . reaching for a toothpick. a few less calories. visiting or caring for a neighbor. et al. Although making a minor daily activity adjustment may seem insignificant. there may be no clear signal to our brain that our meal is complete. a crutch that delays psychological healing and can threaten recovery.com 107 Instead of eating large meals. Instead. . attempting to burn all 3. If the removal of one pound of body weight requires the expenditure of 3. December 1999. Volume 33(3). Now. Eating more frequently could result in consuming up to 27% fewer calories.© 2009 FFNicotine. Consider gardening. doing the dishes.com & WhyQuit. going on a bike ride or any other activity that expends energy. stepping outside. There are a number of healthy options if you feel the need to teach your mind that mealtime is over. Learning to sustain these minor lifestyle adjustments could mean 12 fewer pounds within a year! How do we lose 12 pounds? Baby steps … another moment of activity.500 calories. Pages 285-297. clearing the table. burning just 58 extra calories per day will cause our body weight to decline by half a pound per month (1. taking a slow deep breath. or brushing our teeth. standing and stretching. It may discourage us from being active again tomorrow. which by definition ends.740 fewer monthly calories). eating little and often can enhance appetite control. taking a lap around the block. It can be an exercise session or a bit more of any physical activity that we love and enjoy.173 During the first two weeks of your recovery. try fueling your body with small healthy food portions at least five times a day. just one ounce at a time! 173 Speechly DP. thus reducing risk of “aaah” eating binges. Healthy meal completion cues may be as simple as pushing away or getting up from the table.A “diet” is a temporary program for losing weight. giving a hug or kiss.500 calories and the loss of one pound per month. walking your favorite path. What if we add to that a modest change in eating patterns? If we consume 58 fewer calories per day we would experience a total monthly decline of roughly 3. Appetite. It's in committing to minor changes in our daily calorie intake or activity level that become part of the fabric of our lives. Using food as an oral hand-to-mouth substitute for tobacco is reaching for a crutch. It may result in reaching for additional food.500 during a single session of activity or exercise may leave us tired and sore. By doing so you’ll likely diminish any blood-sugar swing type symptoms and avoid hunger pains. why not become dedicated to a small but deliberate addition to our normal level of physical activity. Greater appetite control associated with an increased frequency of eating in lean males. doing extra house or yard work. Diminishing body weight .Many of us conditioned our minds to believe that eating was complete and that mealtime was over by putting a cigarette between our lips or oral tobacco into our mouths.

maintain the body size we desire. to their sympathies or indifference? While there’s nothing wrong with enjoying their support when it’s there. Even if already disabled by smoking. . University of Sidney. place.108 Freedom from Nicotine . Picture your core motivations and resolve actually strengthening during moments when those who we thought would be supportive are not.The Journey Home Small adjustments can be made anytime. Creating and leaning heavily upon the expectation that some other person will behave in a supportive manner is dangerous. which when adhered to. Whether realized or not. picture your recovery standing entirely on its own. choosing baked instead of fried. our physician will likely be able to assist us in developing an increased activity or exercise plan that’s appropriate. While it is wonderful when able to share our experience with a spouse. using a tad less butter. We’re waiting for a crutch. what happens when they are not? Why tie our fate to the actions or inactions of others. Should you find yourself gaining extra pounds during recovery don’t beat yourself up. Consider eating more often but consuming less. friend or co-worker. 2008. glycemicindex.com. Your breathing and circulation will improve with each passing day. over time. In a way. drug recovery programs such as AA do not partner two new ex-drinkers together. As smokers. we are turning back the clock to a time when we had greater ability to engage in prolonged vigorous physical activity. one cookie versus two. While it’s great when our expectations are fulfilled. Savor the richness and flavor of life beyond. without crutches. healing and possibly our life to rest upon the significance given to a source of support whose reliability is beyond our ability to control? Recovery buddies . cooking a bit less food. Crutches A crutch is any form of reliance we lean upon so heavily in order to support or motivate recovery that if suddenly removed would significantly elevate risk of relapse. Why lean heavily upon some person. Waiting for another nicotine dependent person to join us in recovery is a delay tactic. we lacked the ability to build cardiovascular endurance . Partnering newly recovering 174 The Glycemic Index.not any more! Aging gracefully does not require “dieting” but the determination to make minor adjustments. 2002. thing or activity? Why risk its sudden removal? Why allow our freedom. even if done while on oxygen. Take pride in the fact that you’re standing on your own. Be brave and explore the world that our next fix and withdrawal prevention kept hidden. family member. significant other. website accessed August 9. in a wheelchair or bed. learning to cut out after dinner snacks or trading empty carbohydrates for long lasting ones. Such programs understand that during early recovery the risk of relapse remains high.People can serve as crutches. your endurance potential will slowly increase. taking a few less bites.174 Get excited about climbing from the deep ditch in which our addiction forced us to live.

177 Waiting on our partner to be our “recovery buddy” can prove deadly.com 109 addicts creates a greater likelihood that should one relapse.2 years. JR.© 2009 FFNicotine. as they had never been addicted to any chemical in their life. I got my wish. 176 Wald NJ and Hackshaw AK. Instead. I recall two things about that experience. 177 Centers for Disease Control. I also recall that within an hour of learning that he’d relapsed. Years of Potential Life Lost. Successful recovery isn’t about coming together to commiserate or share addiction war stories.United States. It isn’t dependent on being able to lean on a person who ended nicotine use with us but understanding what is required to succeed or fail.176 Here in the U. Does the Over-the-counter Nicotine Patch Really Double Your Chances of Quitting? WhyQuit. Romeo and Juliet is the tragic tale of a man and women whose love for each other is so great that they would rather die than be separated. Statistically. In fact. . the other will follow suit. serious recovery programs partner new ex-users with stable long-term ex-users. I waited. roughly 1 in 8. April 12. I wanted rock solid support from two daughters who couldn’t possibly understand my challenges. and waited and waited for dear friends to stop with me. But this isn’t Romeo and Juliet being played out on some grand scale. It isn’t love reaching for a deadly chemical.S. It’s physical and psychological dependence upon a chemical that shatters lives. Volume 51.7 who attempt recovery will succeed in remaining nicotinefree for six months. Morbidity and Mortality Weekly Report.175 That does not mean that two new ex-users navigating recovery together can’t both succeed. the average female claimed by smoking loses 14. 1995–1999.5 years of life expectancy. Cigarette smoking: an epidemiological overview. But the story had a healthy ending. He attended a 2002 recovery seminar I presented at 175 Polito. 2002. The death toll is staggering. at Page 301. January 1996. I relapsed too. British Medical Bulletin. It was the only time during our friendship that we’d ever yelled at each other.. Pages 3-11. Volume 52(1). and Economic Costs . Number 14.com. What are the odds that nicotine addiction won’t be the cause of ending a marriage or other long-term relationship in which both are smokers and both refuse to stop unless the other stops too? Roughly half of adult smokers are smoking themselves to death. Finally. April 8. We see it all the time. There were a number of times during my thirty-year struggle where I wanted others to pick me up and carry me home. My best friend and I became “recovery buddies” in 1984. Annual Smoking-Attributable Mortality. while the average males loses 13. as long as neither allows nicotine back into their body it is impossible for either to relapse.com & WhyQuit. Smoking is blamed for 20% of all deaths in developed nations. It’s about taking an honest and informed look at where we were and the choices we made. Pages 300-303. Some might make the same comparison to their relationship with nicotine. Each year millions surrender life itself rather than stop smoking it. 2002. One partner needs to go first and blaze a trail home that the other can eventually follow.

” “Soon you will be the seasoned veteran. I recall hoping that as a seasoned ex-user that I could now show him the way home.” Using alcohol. ‘To keep it. WhyQuit.” “As far as quitting smoking goes. 2000. the comment of “do whatever it takes” loses any real concept of credibility.’” writes Joel. any drug. “Does the comment smoke crack cocaine.” “Just 24 hours earlier I had made a special point of mentioning the dangers of replacing one addiction with another. no matter how ludicrous or dangerous that activity might be. Buddy Systems.110 Freedom from Nicotine . "Boy did I ever drink my brains out. to her being bombed out of her mind was a safe alternative to the deadly effects of cigarettes. “Do whatever it takes to quit smoking” March 19. ’” says Joel. The new addiction can cause the person's life to end in shambles. smoking. And let’s not forget the risk of establishing a chemical dependency upon them. or administer lethal dosages of arsenic or cyanide make any sense to anyone as practical advice to quit smoking? If not. 180 Spitzer.” writes Joel. and trading one addiction for another.ffn.yuku.’ but rather. legal or illegal." one participant enthusiastically proclaimed. Advice such as this is disturbing. http://www. “Take heart … your primary focus needs to be on your own quit now. As Joel’s “Buddy Systems” article proclaims. today. “I guess that can be translated to taking any food.The Journey Home the high school from which my daughters graduated.” writes Joel. or shoot up heroin. As Joel notes. and when it comes time to deal with the new dependence he or she will often relapse to cigarettes. you have to give it away. or participate in any activity.com.Joel’s crutches article tells the story of one of his clinic participants turning to alcohol. Standing on the auditorium stage. ‘do what it takes to quit smoking. "But I did not smoke!" “She was so proud of her accomplishment. the advice should not be ‘do whatever it takes to quit smoking. After the seminar he succeeded and he’s still free today.”178 Alcohol or other drugs . It can also create psychological associations that can present problems when unable to obtain or use them. Joel’s Library. or drink as much alcohol as it takes. “What it takes to quit smoking is simply sticking to your commitment to Never Take Another Puff!”180 To be a 178 Spitzer.”179 On the Internet a number of sites teach users to "do whatever it takes" to stop. .com/topic/12760 179 Spitzer.” “Many programs use the phrase. “No where is this more true than when dealing with addictions. J. J. Replacing Crutches. 2003. April 29. I remember sharing this crutch and “quitting buddy” lesson and our mutual failure 18 years earlier.” Joel recalls. “In quitting smoking one should not start using any other crutches which might be dangerous or addictive. illegal drugs or addictive prescription medications as nicotine cessation crutches elevates the risk of relapse due to diminished inhibitions while using them. J. “Two whole days without smoking a single cigarette. “In many of these cases the end result will be a more significant problem than just the original problem. 1987.

Imagine our mind so tying the program to successful recovery that we were totally convinced that it was the only reason we had so far been able to succeed. Exercise programs . pipes. Food . cigars.ffn. smoking will be of little concern. In your mind. But until that day. be sure to print or save a copy.ffn. However. consider an exercise program that was started on our first day of recovery. Internet support . oral tobacco or replacement nicotine products.yuku. the weather made attendance impossible or if we were to develop an illness or sustain an injury that made exercise impossible? Exercise is always beneficial and I am in no way trying to discourage those in early recovery from beginning an exercise program.http://www. not as a primary source of recovery motivation. picture continuing on and succeeding even if it is http://www. food can become an “aaah” crutch. What would happen if our exercise facility suddenly closed.Some crutches appear rather harmless. If keeping an online recovery journal. While online support groups such as WhyQuit’s Freedom from Nicotine forum181 can be extremely supportive. anytime. one that carries no risks and can be done anywhere. what if the company hosting the online support site goes bankrupt or abruptly discontinues service? Picture your recovery and resolve remaining strong and firm through the loss of your computer. e-cigarettes. Create dependability and longevity by preserving what you deem valuable. Hope for the best and prepare for the worst.com/ . as can other oral hand-tomouth substitutes for cigarettes. Consider printing your favorite articles. to stay free from cigarettes all you need to do is . any new emotion producing activity or significant lifestyle change can be leaned upon as a crutch. take care not to lean too heavily upon them.As discussed earlier. Never Take Another Puff. Worse yet.com/topic/12855 181 Freedom from Nicotine .” writes Joel. About the only crutch that comes close to meeting these criteria is breathing. View your program in terms of the benefits that it provides. and your ability and willingness to exercise as a benefit rather than a requirement. while surely beneficial it is not a requirement.© 2009 FFNicotine. diary or log. Remove as much risk as possible from all sources of support. If you now realize that you have developed a crutch. “make sure it is one which you can maintain for the rest of your life without any interruption. the Internet or even loss of electrical service.yuku. What if our computer’s motherboard goes bad and the repair bill exceeds the computer’s value yet at the moment we can’t afford a new computer? Imagine our Internet service provider’s servers crashing for an entire week. Dip or Chew.com & WhyQuit.Never Take Another Puff!” We need to build our recovery so as to enable it to stand entirely on its own. see your recovery remaining strong with or without it. For instance. “If you are going to develop a crutch. The day you have to stop breathing. In fact.The Internet too can become a crutch.com 111 bit more inclusive.

2006. adult cigarette smoking data.We nicotine addicts have been lied to by so many for so long that it's growing harder and harder to believe anyone. Billions in marketing have been spent during the past two decades on getting us to fear our natural recovery instincts. The CDC’s report stated. on October 27. “After 3 years during which prevalence in current cigarette smoking among adults remained virtually unchanged 182 Polito. Department of Health was forced to report that the U. Those in bondage are increasingly feeling the effects of the smoke-free indoor air movement that’s now sweeping the globe. cold turkey prevails and is king. free. Never in history have a greater array of approved quitting products promised to double cessation. Lastly. any quitting product manufacturer whose marketing suggests that few smokers succeed in quitting on their own has already lied to us.S. once outside of placebo controlled clinical trials. The next few minutes are all we can control and each is entirely do-able. smoking rate decline had stalled at 21% during 2005.S. effective and smart . Is the U. An endless stream of new health studies on the negative effects of smoking. Yet. October 26. or that we have to be a super-hero to do so.com. It is likely taking a toll in lives. what logic is there in paying money to extend nicotine withdrawal for weeks or months when it takes less than 72 hours to rid the body of nicotine.S. There are three key points that need making. Second. Quitting Aids Open lies and hidden truths Over the years I’ve written much on this topic.112 Freedom from Nicotine . Probably the most damaging and deplorable lies of all are being told by those seeking to increase the market share of their product or procedure by falsely suggesting that few nicotine addicts successfully quit cold turkey. never has the pressure upon smokers to stop been greater.The Journey Home suddenly removed. 2008 the CDC unveiled the latest U. . You’ll be fine. Many have felt the economic pinch as government attempts to tax cigarettes to death. 2006. the U. or to use a product which poses risk of death when our objective is longer life? Cold turkey is fast. JR. Government's Quitting Policy Killing Smokers? WhyQuit.S. First. that out here in the real world. On November 14.182 Two additional years would pass before the pharmacology era could pretend that it was somehow responsible for a modest decline.

45. Does the Over-the-counter Nicotine Patch Really Double Your Chances of Quitting? WhyQuit. nicotine inhaler or Zyban (bupropion). these statistics are the odds of successful recovery that an uneducated “on-your-own” quitter. Page 25. Even in the face of a sea of magic cures that include an array of nicotine replacement therapy (NRT) devices.186 We nicotine addicts make extremely easy prey. quality self-help materials. the prevalence in 2007 (19.com & WhyQuit. I hate to think how bad things would be if natural nicotine cessation wasn’t still out there producing the vast majority of success stories. and group or individual counseling all have their own proven effectiveness. No one will be able to convince them otherwise. Cigarette Smoking Among Adults . 80-90% of all successful long-term ex-users are succeeding without resort to products or procedures. 183 CDC. Pretend that together we concoct a new magic quitting product called Billy Bob's Lima Bean Butter. WhyQuit.000 new U.S. What's amazing is that the 10-11% who should be able to quit for 6 months while eating our magic product (unless it somehow undercuts their own natural odds of success) will each deeply believe that our butter was almost entirely responsible for their success. Cold Turkey Twice as Effective as NRT or Zyban. Table 3. behavioral therapy. JR. hypnosis.185 A 2006 Australian study followed smoking patients of family practice physicians. magic herbs. August 25.8% in 2006).S. Cancer Facts & Figures 2003. and that those going cold turkey were twice as likely to succeed as those using the nicotine patch. 187 Polito. we must not close our eyes and minds to actual results in an arena where the most ridiculous or even fraudulent quitting scheme imaginable should statistically generate success testimonials from 10-11% of users at six months and 5% at one year. It's almost a waste of breath to even try. No. acupuncture.com. cessation education programs. 185 American Cancer Society. and every gimmick and ploy imaginable. bupropion (Zyban) and varenicline (Chantix or Champix) clinical studies.© 2009 FFNicotine.8%) was significantly lower than in 2006. and 20. risky designer drugs such as varenicline. JR. 186 Polito. 2007. .9% in 2005. April 8. 20.9% in 2004. 2008. JR. 2006. to share the insights needed to turn darkness to light. May 19.United States. 2006. Adding them to our Butter is a means to ensure more newsworthy results and is a practice which occurred in almost all early NRT. lasers.187 Yes.”183 Significantly lower? Here in the U. It’s the reason for this book. It’s why so many of us are eventually claimed by our addiction. youth smokers daily. But could we make the statistics for success while using our butter look vastly better than 10-11% by surrounding it with quality recovery tools known to double or even triple cessation rates? Tools such as ongoing group or telephone support. 184 Polito. November 28. MMWR Vol57. 2002.com 113 (20. It found that 88% of all successful ex-smokers did so by going cold turkey.com. “Will Chantix really help me quit smoking?” WhyQuit. coping skills development.com. nicotine gum. the cigarette industry successfully enslaves more than 2. While normal to dream of painless cures.184 quit smoking shots invented by a quack who is now doing hard time for fraud.

November 26. Tobacco In London. 194 Smoking status of Australian general practice patients and their attempts to quit.189 Quebec.114 Freedom from Nicotine . Volume 31(5). Volume 24(1). Facts and Issues. Role of pharmacological aids and social supports in smoking cessation associated with Quebec's 2000 Quit and Win campaign. May 2006 May. Nov-Dec 2002 Volume 21(6). it isn’t cold turkey . et al. Page A1.190 London. et al. What should be dismissed as unscientific is any clinical trial whose validity is grounded in use of placebos.194 the United States. Addiction. 195 2006 Unpublished U. Pages 758-766. Impact of Over-the-Counter Sales on Effectiveness of Pharmaceutical Aids for Smoking Cessation. et al. If I hand you a piece of nicotine gum or a nicotine lozenge." They content that we can’t trust those who recently attempted recovery to correctly remember the method they used and whether or not it brought them success. Volume 38(5). Pages 59-69 [see Table 6]. and those successful have absolutely no reason to lie about how they had finally achieved success. 193 Ferguson J. California. 191 SmokeFree London.The Journey Home Imagine regular AA meetings where alcoholics come together to educate and support mutual successful ongoing recovery. 190 Gomez-Zamudio. Addictive Behaviors. 189 Boyle RG. February 8. 196 UK NHS. National Cancer Institute Survey of 8. real-world performance has been dismal. 2005. The English smoking treatment services: one-year outcomes.193 Australia. as reported in the Wall Street Journal. Pages 1260-1264. April to December 2007 [see Table 6].200 quitters. et al. April 2005. September 11. 192 Alberg AJ. Preventive Medicine.S. How long would it take for allegations of consumer fraud to start flying once it was noticed that 93% buying and trying the program were relapsing to alcohol within six months? Pfizer’s five varenicline studies (Chantix and Champix) broke records for the number of counseling sessions. how long will it take you to tell me whether 188 Pierce JP. While quitting pharmacology products clobber placebo users inside clinical trials rich in support and counseling.Let me ask you this. Pages 101-113.196 it should bother all of us that after more than two decades of widespread use that real-world quitting method surveys continue to show that those buying and using cessation pharmacology products fail to perform better than those quitting entirely on-their-own. Pages 162-168. Journal of Addictive Diseases. Statistics on NHS Stop Smoking Services in England. 2008. But NRT stakeholders quickly dismiss such surveys as "unscientific. Pages 662-667. 2003. Such stop smoking method surveys are relatively inexpensive.188 Minnesota. in-home. April 16. May 2004. . personal recovery tool by falsely representing that users would experience the exact same odds of recovery as those attending live AA meetings. et al.195 and England. [see Figure 14]. Journal of the American Medical Association. Yet marketing awards all credit to varenicline. quick and easy to generate. Nicotine replacement therapy use among a cohort of smokers. with up to twenty-five.192 Nottingham.191 Western Maryland. 2007. Placebo isn’t a quitting method. Imagine the group’s support dynamics achieving some rather impressive recovery rates in the 20 to 40% range at six months. Volume 288. M. Volume 100 Suppl 2. Does insurance coverage for drug therapy affect smoking cessation? Health Affairs (Millwood). Now imagine someone trying to package and sell the program over-the-counter to alcoholics for $200 as a stand-alone. 2002.

their 197 Dar R. Contrary to industry marketing hype. Meta-analysis rooted in expectations not science. April 2005. WhyQuit. In fact. where 4 times as many placebo patch users correctly determined placebo assignment as were wrong. what if they simply give up too? What validity will there be in the study's ultimate finding that twice as many nicotine gum users succeeded in stopping smoking as those chewing placebo gum? Imagine the lack of intellectual integrity required to label victories grounded in frustrated expectations as having been “science-based. published in November 2008. March 12. Canadian Medical Association Journal. not enduring. A June 2004 study was entitled “The blind spot in the nicotine replacement therapy literature: Assessment of the double-blind in clinical trials. June 30. Nicotine & Tobacco Research. Polito JR. E-Letter.197 Pretend for a moment that we hear about a nicotine gum “quitting” study at the local hospital that is offering participants three months of free nicotine gum. Journal of Consulting and Clinical Psychology. Pages 1037-1038.3 times as many correctly determined assignment). Polito JR. 199 Mooney M. E-Letter. Volume 29(4). November 2008. et al. Pages 673-684. 2009. 200 Polito. attempts that have taught them to recognize the onset of full-blown withdrawal? Frustrated by recognizing assignment to the placebo group. 2008. Volume 73(2). 198 Polito JR.”199 It teaches that anyone asserting that NRT studies were blind is not being honest. 2007. 71% of NRT studies attempting to assess the integrity of their study’s blinding failed their own assessment.” It’s why using placebo controls in drug addiction studies have acted as a license to steal. half signing up for the study will be randomly assigned to receive nicotine-free placebo gum instead. Why cessation blinding concerns differ from other clinical trials.com & WhyQuit.”198 You cannot fool cessation savvy drug addicts as to whether or not their brain dopamine pathways are being stimulated or withdrawal anxieties are present. Assigned versus perceived placebo effects in nicotine replacement therapy for smoking reduction in Swiss smokers.© 2009 FFNicotine. those wanting to stop smoking cold turkey were never invited to compete in clinical trials against self-selecting smokers seeking months of free replacement nicotine. and a follow-up e-letter rebutting pharmacology meta-analysis editors' suggestion that blinding issues in drug addiction studies are no different than concerns seen in other studies.com. Addictive Behaviors. Flawed research equates placebo to cold turkey. Will we stick around and allow ourselves to be toyed with for the next 12 weeks if convinced that we have been assigned to receive placebo gum instead of the real thing? Neither did they.200 Unlike those going cold turkey. as far too many study participants correctly guessed their assignment. As I wrote in a letter to the Canadian Medical Association Journal. There is only one catch. Precessation treatment with nicotine patch significantly increases abstinence rates relative to conventional treatment. What if a significant percentage of other placebo group members have a history of prior recovery attempts. The blind spot in the nicotine replacement therapy literature: Assessment of the double-blind in clinical trials. Pages 350-353 (3. Smoking cessation trials. June 2004. Canadian Medical Association Journal. those seeking free “medicine” joined in hopes of diminishing. . Volume 179. also see Rose JE. also see original online e-letter selected for publication. JR. “pharmacologic treatment of chemical dependency may be the only known research area in which blinding is impossible. et al. 2008. November 9.com 115 or not it really contains nicotine or is instead a nicotine-free placebo? Not all can do it but 3 to 4 times as many of us will be correct as will be wrong. bupropion or varenicline. July 17. Canadian Medical Association Journal.

" And why silence when seeing apples compared to oranges? Does it make sense to compare the accomplishment of those who have re-adjusted to natural brain dopamine stimulation to those using external chemicals that continue artificial 201 National Institute of Health.The Journey Home withdrawal syndrome. Smoking cessation clinical trial research is increasingly void of scientific integrity. What “Big Pharm” doesn’t want us to know . October 2008. I submit that if honest competition had occurred that there would be no need for these words and explanations. They remained silent as the pharmaceutical industry re-labeled a natural poison "medicine" and termed its use "therapy. pitting cessation products against each other means that one product must win while another loses. risks.ClinicalTrials. true science turned its collective head as stakeholders redefined "quitting" as quitting smoking while continuing to use nicotine. Are the lives of clinical trail participants being intentionally sacrificed by an ethic-less smoking cessation research industry? It certainly looks that way. Ethical Principles for Medical Research Involving Human Subjects. . burdens and effectiveness of a new intervention must be tested against those of the best current proven intervention" and that placebos should not be used unless "compelling and scientifically sound methodological reasons" are demonstrated. Seoul. This way.116 Freedom from Nicotine . Also. Regretfully. Declaration of Helsinki. no company’s economic interests are hurt. They have become dependent upon pharmaceutical industry financial interests.202 How many study participants have smoking cessation researchers needlessly killed? Do any of them care? One of the reasons researchers use placebo controls instead of the “best current proven intervention” is that placebo promises the biggest margin of victory possible and the largest news headlines. Finland. Today the National Institute of Health’s clinical trials registry identifies more than 200 new smoking studies that are using placebo controls. June 1964. Adopted by the 18th WMA General Assembly. We have now seen more than 200 placebo-controlled smoking cessation pharmacology studies. or being diagnosed with terminal cancer or advanced emphysema? Principle 32 of the World Medical Association's (WMA) Declaration of Helsinki commands that the "benefits.gov. when all agree that placebo affords study participants the worst possible odds of success. They know that if their comments or work should ever cause the industry financial harm that they can forget participating in any pharmaceutical industry funded study again. visited December 2008. Pharmaceutical companies avoid risk of defeat in meaningful head-to-head product competition by use of a control that isn’t a real quitting method. search: placebo + smoking 202 World Medical Association.201 Why not use the most effective proven treatment as our control and see how the newest method compares? How many study participants assigned to placebo groups are looking at their final cessation opportunity before experiencing a smoking induced heart attack or stroke. Most calling themselves researchers are little more than glorified salesmen. www.I believe that clinical cessation pharmacology studies reflect the worst junk-science ever perpetrated upon humans. and last amended by the 59th WMA General Assembly. Helsinki.

March 2003. a product with a 93% failure rate.205 Unlike cold turkey. government health agencies and health non-profits have known since as early as 1993 that if we have already tried quitting once with the nicotine patch that our odds during a second patch attempt drop to near 0%. 204 Shiffman S. JR. It's actually worse.com & WhyQuit.. or government agencies and health organizations which continue to hide critical cessation pharmacology study findings that would allow nicotine addicts to make informed. What are the odds of success during a second or subsequent NRT attempt? Do the user’s odds improve or get worse the second time around? As with the 7% OTC NRT six-month rate. intelligent and reasoned decisions? What percentage of over-the-counter (OTC) NRT users is still not smoking at six months? Would this be important to know? I challenge you to try to locate an answer to this question at any government.com 117 stimulation? But who has greater fault. Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample. Volume 12(3). et al.204 Obviously these were two entirely different studies but even so the math leaves you wondering if anyone actually breaks free from nicotine by chewing it. A March 2003 study. . conducted by paid NRT industry consultants. We walked into the store. combined and averaged all seven OTC NRT patch and gum studies. Addiction. Page 533-539. where each failed quit attempt actually increase the odds of eventually self-discovering the Law of Addiction and power of one hit of nicotine to foster relapse. et al. education or support. Double blind trial of repeated treatment with transdermal nicotine for relapsed smokers. S. also see Gourlay S. the odds of success for the repeat NRT user dramatically decline with subsequent use. purchased the product. Tobacco Control. those who have knowingly engaged in nicotine shell games. April 1993. 205 Tonnesen P. Researchers found that only 7% of OTC study participants were still not smoking at six-months. Tobacco Control. Pages 363–366. Volume 12. 1995 Volume 311. Pages 310-316. September 2003.. Volume 88(4). et al. Pages 21-27. Shiffman. That’s right. A meta-analysis of the efficacy of over-the-counter nicotine replacement. commercial or health website advocating NRT use. The pharmaceutical industry. and used it without any formal counseling. G. Recycling with nicotine patches in smoking cessation. et al. The same industry consultants conducting this study also published a November 2003 study that found that as many as 7% of successful gum users and 2% of patch users were still hooked on the gum or the patch at six months.© 2009 FFNicotine. British Medical Journal.203 OTC studies are important because their design is as close as possible to the way these products are used in the real world. I challenge you to locate any government or health organization sharing an answer to this question. Why would we hide this data? 203 Hughes.

Pages 310-316. May 2. which traps some nicotine. P. Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample. “I'm a 24 year old male who smoked cigarettes for about 6 years until quitting 2 years ago. or among the nearly 100% who fail during a second or subsequent attempt. adrenaline and serotonin pathways adjusted to fully function without nicotine at the exact same time that we are feeding them nicotine.” If we are able to get our brain's dopamine. also see Bartosiewicz. We have no reason to believe that the number of NRT users getting hooked on the cure isn't at this moment climbing higher. September 2003. We are not breaking free because of weeks or months spent toying with pharmacology products but in spite of having done so. Tobacco Control. including death. the nicotine lozenge fully dissolves. As long as we keep our day #1 dreams vibrant and alive long enough to allow ourselves to again become entirely comfortable within nicotine-free skin. But should this book serve as a tool that aids you in your recovery. It’s testimony to our drive and determination. we'll eventually be free to award full credit to any product or procedure we desire. it is “you” who put the lessons to work.Chantix & Champix . 2004. wonderful company. we should not grow discouraged as we are in some wonderful. I decided to quit back then by switching to Nicorette. . we should be extremely proud of ourselves because we are in fact super-heroes. et al. In a horror story I'm sure you've heard dozens of times. New York Times. Core dreams and desires for freedom are not altered by standing in front of any weaning product or even Billy Bob's Lima Bean Butter.6% of all current nicotine gum users are chronic long-term users of greater than 6 months. I'm now horribly addicted to the gum. Never in the history of cessation products have we seen such a wide array of serious side effects.The Journey Home Nicotine addicts are also not being told that at least 36. But if among the 93 out of 100 first time OTC NRT users who quickly relapse. Volume 12(3).118 Freedom from Nicotine . It is "us” doing the work. The glory is 100% yours! Varenicline . What can be asserted with confidence is that varenicline is not the magic cure or nearly as effective in real-world use as marketing suggests. Let me share the first paragraph of an email I received yesterday. A Quitter's Dilemma: Hooked on the Cure. Unfortunately. 206 Shiffman S.A few words of caution about varenicline (Chantix and Champix). delivering up to 25% more nicotine. We cannot accurately predict who will and will not sustain harm.206 Unlike the gum.

keep in mind that these are four-week results and that both varenicline and NRT users still face another 4-8 weeks of treatment before trying to adjust to living and functioning with natural brain dopamine stimulation. dizziness x2. flatulence x4. that decreased sense of taste was 5. with suicidal ideation causing one to be hospitalized 11 days after ending Chantix use. It found that among 376 Chantix users and 370 patch users that the likelihood of a Chantix users experiencing vomiting was 5. patch 31.5. nausea x4. It 207 Aubin HJ.© 2009 FFNicotine. Volume .com 119 A 2008 study was the first to pit the nicotine patch against varenicline. Varenicline versus transdermal nicotine patch for smoking cessation: results from a randomised open-label trial.3 times greater.6% vs. The authors report that there "were no significant differences" between Chantix and nicotine patch users at either 6 months (varenicline 38.com & WhyQuit. Pages 717-724.4%). The English smoking treatment services: one-year outcomes.3 times as many Chantix users complaining of fatigue.5 times greater than among nicotine patch users.8% vs. August 2008.208 While at first blush it might appear that varenicline has the lead. constipation x3. The only long-term English evidence is from an April 2005 study that examined one-year success rates. Addiction. Thorax. Does it make any sense to assume significantly increased risks. Participants were asked at both six months and one year whether or not they had smoked any cigarettes in the past seven days. Statistics on NHS Stop Smoking Services in England. diarrhea x2. disturbances in attention x4. 208 UK NHS. 209 The study did not include varenicline as it wasn’t yet on the market.207 The study notes that two varenicline users experienced severe depression. and 51% who stopped smoking without use of any quitting product. April 2005. gum or lozenge. April to December 2007 [see Table 6]. headaches x2. abdominal pain was x5. 2008. April 16. et al. with 2. including risk of death. et al. Volume 63(8). Services include free individual or group counseling and support. 209 Ferguson J. without significantly offsetting benefits? England’s Stop Smoking Services may offer the highest caliber government sponsored cessation services of any nation. A 2008 study analyzing program performance found that at four weeks after starting varenicline treatment that 63% of varenicline users were still not smoking as compared to 48% using nicotine replacement products (NRT) such as the nicotine patch.1%) or one year (varenicline 34. patch 34.

that only 15. J. In 1996 all controls broke loose--the gum and two of the four patches went over-the-counter and Zyban (bupropion) was just coming into the fray. 2004.The Journey Home found that while 25. Quitting Methods . Bringing together all we so far know suggests that after one year varenicline will most likely finish slightly ahead of NRT but behind cold turkey. J.5% of those who attempted recovery without using any pharmacology product at all were still smoke-free at one year.4% of bupropion (Zyban) users were still not smoking. 1984. Joel reminds us that smoking declined from 42% to 23% over the past 40 years. but that the drop-off stalled in the 1990s. all drug addicts who successfully recover must give-up their drug. Joel’s basic pharmacology lessons . He finds it curious because that’s when pharmacology products started experiencing widespread use. J. 212 Spitzer. 211 Spitzer. Pages 59-69 [see Table 6]. It is then and there that the rule for staying free becomes the same for all . 210 Spitzer. In 1991 and 1992.211 He encourages us to believe our own survey findings. by prescription only.2% of NRT users and 14. Don’t expect any researcher to ever provide a copy of this book or Joel’s as part of any fair.” Why delay and extend physical withdrawal and neuronal re-sensitization for weeks or months? Keep in mind that a 7mg. 2003. The researcher bold enough to conduct the study would never receive pharmaceutical industry funding of any study ever again. four patches were approved for prescription use. . Joel’s Library.212 “Lets hope not too many miracle products for smoking cessation get introduced in the future as it may result in skyrocketing smoking rates. Doing so would produce a cold turkey victory that would seriously damage a massive golden goose. nicotine patch delivers the nicotine equivalent of smoking seven cigarettes a day. 100 Suppl 2.. In fact.Who to Believe? Joel’s Library.” writes Joel.210 He encourages those contemplating using pharmacology products to take their own poll of all successful long-term ex-users who have remained nicotine-free for at least a year. open-label study pitting varenicline against those wanting to quit cold turkey. “Nicotine gum was first approved for use in America in 1984. no nicotine just one day at a time.. all who successfully arrest their dependency eventually go cold turkey.Joel has also written extensively on pharmacology cessation products. 40 Years of Progress? Joel’s Library. In the end.120 Freedom from Nicotine . Pharmacological Crutches. As early as 1984 he was warning about nicotine gum’s ability to foster relapse or become a crutch.

“It is comparable to you telling someone on chemotherapy. “is that quitting smoking too is an effort to save the quitters life. the smoker had to quit for him or herself and stay off for him or herself. they have experienced them since they were infants. that he or she should get off that stuff because he or she is so irritable that he or she is ruining your day.com/topic/23019 . It is much more uncommon that the person expressing it is a parent or even a grandparent.213 According to Joel.com 121 Negative Support “You’re such a basket case.” "If this is what you are like not smoking.com & WhyQuit. The natural parental instinct is not to hurt them when they are in distress and lash out. if analyzed by any real thinking person. no matter what any person said. “What family members and friends often overlook.yuku. J. while the comment is made often. and other possible horrible side effects. You quit for yourself and you stay off for yourself. for Gods sake.© 2009 FFNicotine. February 15.” “One thing I did notice over the years though. and hence. because most people recognize that chemotherapy is a possible last ditch effort to save the other person's life. While others may not immediately appreciate that fact. it is usually from a spouse. “Sometimes the family member then feels great guilt and remorse for putting the person back to smoking.” writes Joel. Well if you don't quit for them. “Of course. look.” he explains. in a less than happy mood. How many times did a family member ask you to quit as a smoker and you never listened. The smoker did it him or herself. Because in reality. the person quitting has to know it for him or herself. you should just give up!” “I’m trying but my smoking friends laugh. 2001. a child of the smokers. So we put up with the bad times to help support the patients effort to save his or her life. but to try to protect them. tell me I’ll fail and offer me smokes. the comment won't be made. Others may never really appreciate the concept.” says Joel. but the person quitting has to. you don't relapse for them either.” he says. a friend. most of the time the person making comments such as those above have not considered the implications of the statement. nausea. a pretty positive statement about parenthood. I think that says something.” he explains. http://ffn. Only we can do that. I think it often carries into adulthood. go back!" No person’s comment. and who is in a really bad mood due to hair loss. Negative Support from Others. The decision to stop the treatment is a decision to die. “Parents are often used to their kids outbursts and moods. laugh or stare can destroy our freedom.” But Joel has seen where people have encouraged friends or loved ones to relapse and then months or years later the smoker died from a smoking related disease. a coworker or just an acquaintance.” 213 Spitzer. “But you know what? He or she didn't do it.

Embrace challenge. This is our time. I recall thinking them insensitive and uncaring. “I’m a bartender. Salem. it usually wasn’t long before they forgot. Use honesty to filter conscious thoughts of wanting. As I sit here typing in this room. Why fear our circumstances when we can embrace them? They cannot destroy our glory. try to enjoy and savor reclaiming your mind and life. Instead of fighting or hiding from our world. What is it like to hold these packs sitting before me yet feel no crave or urge? Maybe I’ll have one tomorrow but it’s been so many years. don’t fear it. Marlboro Lights. It is not a smart move for someone struggling in early recovery to keep cigarettes on hand. Recovery is about reclaiming. I recall grinding disappointment and loud brain addiction chatter that seized upon frustrated support expectations as fuel during some rather intense internal relapse debates.” I recall attempts where I hoped smoking friends would be supportive in not smoking around me. smoke and smoker cues almost immediately. How can I quit surrounded by smoke and smokers at every turn?” Imagine the total number of ex-smokers who successfully navigated recovery while working in n bars. My husband still smokes and leaves his cigarettes lying around. While most tried. we may have no choice but to work toward extinguishing tobacco product. convenience stores and other businesses historically linked to smoking. . The smart move would have been to take back my world. Only we can do that. During my final attempt. But if a family member or best friend smokes or uses tobacco. Why allow our circumstances to wear us down? Small steps. I use them during presentations and have had cigarettes within arms reach for years. or our place of employment sells tobacco or allows smoking around us. or as much of it as I wanted. I did. And we can do it! Thousands of comfortable ex-users handle and sell tobacco products as part of their job. bowling alleys. in order to get my recovery legs under me first. Instead of expecting them to change their world for me. Although it may sound strange. around me are a number of packs of cigarettes: Camel. and not leaving their packs lying around to tempt me. Don’t misconstrue this. the smart move would have been for me to want to extinguish my brain’s subconscious feeding cues related to being around them and their addiction.The Journey Home “I can’t quit. Extinguish cues. just one moment at a time. take it back. and Virginia Slims. Imagine the total number who broke free while their spouse or significant other smoked like a chimney. but not before initially spending some time away from them. casinos.122 Freedom from Nicotine . I’m not sure I’d recognize it.

instead of nicotine. et al. Withdrawal again? Quotting from Second Hand Smoke. Although they experienced an 8-fold increase in cotinine levels.” The primary metabolite that nicotine breaks down into is called cotinine. in the urine of smokers and nonsmokers exposed to a smoke filled environment and reported that nonsmokers excreted less than 1 percent of the amount of nicotine and cotinine excreted by smokers. 1979. American Journal of Public Health. 216 US Surgeon General. Cano.215 Let me quote from a 1979 Surgeon General report: “Several researchers have attempted to measure the amount of nicotine absorbed by nonsmokers in involuntary smoking situations. the amount excreted was still less than 1 percent of the amount excreted by smokers. et al. Pages 1503-1509. Smoking and Health: A Report of the Surgeon General. 217 Spitzer. it can't do that. The average of three studies reporting cotinine levels in saliva was 260 ng/ml in women and 337 ng/ml in men. Volume 88(10). Page U1931. blood and urine. to cause a fullblown relapse. 2001. cotinine. Chapter 11. Harke measured nicotine and its main metabolite. Volume 119. A 2006 study used spectrometry to analyze cotinine levels of non-smokers spending 3 hours in smoke filled bars.com 123 Breathing Second-Hand Smoke "I have to breathe smoke anyway so why not just go back to smoking.214 Ng/ml stands for nanograms per milliliter.yuku. 214 Wells AJ. J." “Contrary to popular opinion or misconceptions.© 2009 FFNicotine.” writes Joel. et al. The half-life of cotinine is 17 hours. The benefit of researchers looking at cotinine levels in saliva. November 21. As far as causing a relapse to needing nicotine. Page 24.com/reply/255814#reply-255814 .ffn. Despite very low levels measured in the air (15 to 32ug/ma). April 21.217 There is a significant difference in the amount of nicotine absorbed when puffing on a cigarette and breathing second hand smoke. Secondhand tobacco smoke exposure in New Zealand bars: results prior to implementation of the bar smoking ban. however. A nanogram is one billionth of a gram and a milliliter is one thousandth of a liter. their total average increase was still only 0. 2006. the risks of second-hand smoke exposure are nothing compared to actually smoking yourself.com & WhyQuit. A sufficient quantity of nicotine would be absorbed through the lungs. October 1998. The trace amount of nicotine that can be absorbed from second hand smoke exposure is usually under 1% of what a smoker gets from smoking.66 ng/ml or a little more than half of a nanogram. The New Zealand Medical Journal. studied urinary excretion of nicotine by persons on a submarine. is that nicotine has a relatively short elimination half-life of about 2 hours. nonsmokers showed a small rise in nicotine excretion. Misclassification rates for current smokers misclassified as nonsmokers. making it a more stable indicator that nicotine was present. or through the oral mucosa if not inhaled. http://www. 215 Fowles J.”216 But this is much different from inhaling a puff of smoke from a lit cigarette or even taking a puff into one’s mouth without inhaling. He concluded that at this low level of absorption nicotine is unlikely to be a hazard to the nonsmoker.

January 1996. Pages 3-11. What this addict is really saying is. 219 Wald NJ and Hackshaw AK. August 2006." Such thinking makes you wonder why it never occurs to non-smokers to take up smoking for such reasons. in minutes not days. smells and chemicals that my once again badly damaged senses will by then no longer find offensive." Why allow negative support or smoke screens to obscure our view of the path home? See through it just one challenge at a time. “as far as second-hand smoke and nicotine goes. But as we may soon discover.124 Freedom from Nicotine . The association would never have crossed our mind if we’d had a bad day during the week prior to ending nicotine use. Such relapse logic could only make sense to an addict. When a bad day occurs early in recovery it can become ammunition inside a mind toying with relapse excuses.The Journey Home A critical fact that bears repeating is that just one puff of mainstream nicotine is sufficient to stimulate up to 50% of brain receptors believed associated with nicotine addiction.218 Once we ring that bell it cannot be un-rung. British Medical Bulletin. that I'm going to relapse back to the greater risk and take a 50% chance219 that I’ll smoke myself to death 13 to 14 years early. yes I am saying over 4 days to get the equivalent dose of nicotine delivered to a smoker from one cigarette. hydrogen cyanide and some other noxious chemicals that can reach levels that are well above OSHA standards for safety. Bad Days Ex-users should expect to experience bad days but should keep in mind that never-users have bad days too. Cigarette smoking saturates brain alpha 4 beta 2 nicotinic acetylcholine receptors. "I'm so concerned about the lesser harms of secondhand smoke and the damage it inflicts that "I'm going to suck main-stream smoke into my lungs and bloodstream. But now the absence of nicotine becomes a magnet for blame. Archives of General Psychiatry." "I'm so concerned about a risk that is many times less than I used to face. ." Such nonsense rationalizations are the relapsing addict's refuge. being forced to breathe second-hand smoke during recovery can be demoralizing and actually provide a source of junkie thinking during times of challenge. "I'm going to again become part of the problem and at times expose others to the smoke. Cigarette smoking: an epidemiological overview. you would have to be in a smoke filled room. Volume 52(1). Pages 907-915. Volume 63(8). The side effects felt from being exposed to second-hand smoke are from carbon monoxide. Our brain will soon be begging us to steal more. non-stop for 100 hours. smoke that I know will cause far greater harm.” explains Joel. "I have to breathe it anyway so why not just go back to smoking. What such junkie-thinking is saying is that.” “Other chemicals in second-hand smoke can reach some pretty toxic levels much quicker than that. 218 Brody AL et al. According to Joel.

” As you gradually navigate recovery.com 125 Would it ever occur to a never-user to reach for nicotine if having a bad day? It’s a thought process peculiar to nicotine addicts. The follicular or pre-ovulation phase is when significant hormonal changes occur. includes the period of menstrual bleeding and normally lasts in the neighborhood of two weeks. it was a good day. If a smoker. Pages 300-303. and emotional symptoms related to their menstrual cycle. The luteal phase commences at ovulation. 220 Centers for Disease Control. Acknowledge bad days but allow this gift of freedom and healing we’ve given ourselves to live on.United States. psychological.© 2009 FFNicotine. Annual Smoking-Attributable Mortality.220 Regardless of how we feel. Volume 51. . “in the greater scheme of things. anxiety. months and years. normally lasts two weeks and ends the day before her next period. restlessness. “They are having bad weeks. An estimated 80% experience premenstrual symptoms. Number 14. As Joel teaches. which may include: irritability. It announces the first day of a woman’s cycle. tension. ”you need to be a little more discriminating. adult male smokers claimed an average of 13 years early or 14 years early for women.” Joel cautions. 1995–1999.” “But as time marches on. every hour these minds and bodies are allowed to heal is good. “Sure there are some tough times. April 12. at Page 301. headaches. having ended nicotine use will play a diminishing role in bad days. 2002.” Staying free means that. and Economic Costs . Years of Potential Life Lost.S. Morbidity and Mortality Weekly Report. fatigue and cramping. Before you know it.” writes Joel.com & WhyQuit. So how does a woman experiencing significant menstrual symptoms successfully navigate nicotine dependency recovery? The menstrual cycle can be broken down into two primary segments. the follicular and luteal phases. Menstrual Cycle Considerations A complex interaction of hormones cause many women of childbearing years to experience physical. depression.” If we want to hear about a horrible day we need to talk to someone who relapsed after having remained clean for a considerable length of time. if the bad day happens during the first week after ending nicotine use then blame recovery as “it is probably the reason. Imagine all the bad days they’ll force loved ones to endure if they are among the 50% of U. “but they pass and at the end of the day.” writes Joel. they will likely face a day when their doctor tells them they now have a serious smoking related disease. you’ll be going entire days without once thinking about wanting to use nicotine. Acknowledge the bad while savoring the good. you can still be free. unless they again break free. The severity of symptoms can range from mild to disabling.

The more nicotine use cues encountered and extinguished during the luteal phase. especially in adolescence and young adulthood. While quicker elimination is desirable while engaged in recovery. Addiction. The beauty of recovery is that next month’s cycle will not be affected by the heightened stresses associated with rapidly declining reserves of the alkaloid nicotine.221 A total of 202 women were assigned to either commence recovery during the luteal phase or the follicular phase. In fact.The Journey Home A 2008 study tried to determine if the menstrual phase during which a woman attempts to stop smoking affects the risk of smoking relapse.222 After adjustment for oral contraceptives and other factors. Also.ffn. unaffected by either early withdrawal or cue related crave triggers. commencing recovery during a period of significant anxiety increases the odds that excess anxiety will never again serve as our relapse excuse. As these 14% demonstrate. thus causing the kidneys to draw the alkaloid nicotine from the bloodstream faster (see Chapter 8). during significant premenstrual symptoms. next month’s cycle may very well stand on its own. Pages 809-821. American Journal of Epidemiology. It may be that hormonal related symptoms are so profound for some women that it is best to navigate the most challenging portion of recovery -. Subconscious recovery can also be aggressively pursued.057 women who developed PMS and 1.968 reporting no diagnosis of PMS. Cigarette Smoking and the Development of Premenstrual Syndrome.223 “Go back one month and see how many of the 221 Allen SS et al. success is achievable even if commencing recovery during the follicular phase." The study concludes. the free message board support group where he serves as education director.” When is it best to face challenge? Early on or delay it? As Joel often states. August 13. is addiction to smoking nicotine a cause of premenstrual syndrome (PMS)? A ten year study published in 2008 followed 1. the fewer remaining to trigger crave episodes during the follicular phase. “Smoking.126 Freedom from Nicotine . may increase risk of moderate to severe PMS. with only minimal menstrual symptoms.1 times as likely as never-smokers to develop PMS over the next 2-4 years.com/ .during the luteal phase. The smoking woman’s unconscious mind has likely been conditioned to reach for a cigarette during specific menstrual cycle hormonal or symptom related events.the first 72 hours -. May 2008. et al.yuku.http://www. Joel encourages doubters to stroll through the hundreds of thousands of indexed and archived member posts at Freedom from Nicotine. After 30 days. Hormone related stress and tension might actually accelerate nicotine elimination by turning urine more acidic. Menstrual phase effects on smoking relapse. 222 Bertone-Johnson ER. Volume 103(5). 34% of women who started during the luteal phase were still not smoking versus only 14% of women who started during the follicular phase. the authors found that "current smokers were 2. 2008 [Epub ahead of print]. adding the onset of early withdrawal to premenstrual symptoms clearly makes navigating each month’s menstrual cycle more intense. 223 Freedom from Nicotine . the question now being asked is.

and eventually surrendering to it. She decides to “quit for the baby. Self-reported nicotine exposure and plasma levels of cotinine in early and late pregnancy. et al. is a formula and recipe for relapse. PMS and Quitting September 14. even during tough times. Instead of savoring life’s richest moment. not smoking becomes a habit even during times of menstruation. Volume 85(11). often within minutes. J.226 Why do so few succeed? Quitting for others. including the unborn. to their original commitment to Never Take Another Puff! Pregnancy The awe and excitement of a new life growing inside. What logic is there in making this “the baby’s” quit instead of its mother’s recovery? Quit for the baby? Is it the baby who needs help or its mom-to-be? No longer in harm’s way.com 127 woman at our site seem to have panicking posts complaining of intense smoking thoughts month after month after month on any kind of regular pattern. the real figure is probably closer to one-third. Pages 327-333. 2006.” How could something that sounds so right be so wrong? Only about half of women claim to be successful in ending nicotine use after learning they are pregnant. that to keep their recovery on the course of getting easier and easier over time is still just as simple as staying totally committed. Upon confirmation. Acta Obstetricia Gynecologica Scandinavica.© 2009 FFNicotine. Epub ahead of print. Doing it “for the baby” may as well be an open declaration that this baby will have an actively feeding drug addict for a mother.com & WhyQuit. J. news of pregnancy can be an emotional waterfall. 1984.com. Pauly JR. http://www. The fact is there are no such posts on the board because after the first few months. Let me share quotes from a few e-mails I’ve received: • “I am 33 years old. 226 George L. June 12. 227 Spitzer. Quitting for Others. American Journal of Preventive Medicine. Quitting “for the baby” will likely make her pregnancy objective vastly harder than need be. 2004. Pages 1331-1337.com/topic/12132 225 Tong VT.ffn. 2008.225 Sadly. . et al. Researchers conducting third trimester blood tests on women claiming to have succeeded found that 25% had been untruthful. she’s plotting the act she knows may bring an early end to motherhood and life. the fear and horror that our chemical dependency may damage or kill it. the precious seconds after having given birth are often soured by thoughts of relapse.” 224 Joel closes by reminding women concerned about menstrual symptoms.227 It can mean an entire pregnancy spent either feeling deprived of nicotine or gradually growing numb to the fears of harm it would inflict. the birth of life. nicotine replacement and neurobehavioural development. also see. the mother-to-be makes the biggest mistake of her entire pregnancy. WhyQuit. Smoking patterns and use of cessation interventions during pregnancy. Joel’s Library. Acta Paediatrica. Volume 35(4). Maternal tobacco smoking. I started smoking at age 13 and of course never thought I 224 Spitzer. October 2008.yuku.

” “I started smoking at 13 (well I couldn't draw back like all the other girls) but by the time I was 14 I was smoking at every opportunity. these women were able to temporarily suspend nicotine use. She is an intelligent person but putting her baby at risk. She is pregnant again but still smokes.128 Freedom from Nicotine . I finally quit the gum in January of 2003.. 39 year old professional yuppie turned new mom who has been hiding it and in the closet for many years. I figured I could handle just one” “I bought a pack the next day. Smoking trends before. I was totally nicotine free for about 18 months when my sister-in-law gave me a cigarette. Three months later.228 Adding it all up. The only time I stopped smoking is whilst I was pregnant and breastfeeding. My mother died right after my daughter was born. She was smoking while pregnant with her 1st son who is 4 years-old now and deaf. and a pack to a pack and a half each day. 228 Kaneko A. the same for the second pregnancy. Pediatrics International.” “I’m 38 years old with three children and have smoked since I was 17. I quit successfully when I found out I was 2 weeks pregnant and then started during a brief bout of postpartum depression when my baby was 6 weeks old and I had stopped nursing.” Roughly half of women who claim to have stopped smoking during pregnancy admit to relapse after giving birth. and after pregnancy among women and their spouses.” “I quit smoking each time I found out I was pregnant but it was right after they were born I was back to a pack a day. June 2008. I quit smoking and started chewing the gum. I'm stopping smoking today even though I'm about to wean my daughter. Pages 367-375. Then I got pregnant with my daughter and stopped chewing the gum. The minute I was home from the hospital I started again.” “I am addicted to nicotine gum. Actually I don't know how much she smokes. Although not mentioned.. so I started smoking again. I was back to smoking a half a pack to a pack a day. The reasons given to try and justify having relapsed after giving birth vary greatly: • • “I am an attractive. My mistake is I started back up .The Journey Home • • • • • • would still be a smoker 20 years later. during. stopping when pregnant only to re-light within hours of giving birth. For someone who is trying to be so protective of her unborn child she isn't. Now I'm stuck on the gum again.. Then as soon as my babies weaned I started again!” “When I was pregnant with my first child I gave up smoking as soon as I found out. it means that only about 1 in 5 women who smoked at conception will experience the joys of smoke-free motherhood. I quit the cigarettes and started with the gum again.” “I am concerned about my neighbor’s smoking. I quit for nine months while I was pregnant and could not wait the entire pregnancy for just one cigarette. et al.” “My daughter is 5 months pregnant and still smokes occasionally. it’s unlikely that drug relapse improved either situation. .. postpartum depression and a mother’s death were used as reasons for relapse.no pun intended. Then. Volume 50(3).” Driven by significant and very real risks.

© 2009 FFNicotine.” There’s also the rationalization that “Quitting for the baby is just too hard. The challenge truly is far greater when attempting to stop for others. • • “My daughter just found out that she is pregnant and she smokes. I am worried about my baby and I have smoked through the whole thing. The risks are so huge that fears flowing from them consume logic. Instead. body and life are reclaimed in anticipation of the calmness and cleanliness of nicotine-free motherhood.. Prior to news of her pregnancy.” • • “I am 8 weeks pregnant and have been struggling with quitting for some time. The risks of harm are so significant that it isn’t a matter of whether or not nicotine will damage the fetus but how bad the damage will be. She was going to just stop but then a midwife told her that if she did. at least long enough to permit themselves that next fix. Although short-term safety concerns caused these women to forget about their own longterm glory. I am down to about 3-5 cigarettes a day. But gripped by worry of harm to the developing life inside. her fetus would go into shock and that she should just taper off. Even before the pregnancy I was trying to quit. I have smoked a pack a day for 11 years. and a growing sense of self-deprivation that she will attempt to satisfy soon after having given birth. Many women reach for nicotine use rationalizations to bury fears of fetal harms.” She’s absolutely correct. It has been about . roughly 4 out of 5 women who smoked at conception spend their pregnancy somewhere between the grips of penetrating guilt over the harms that continued use inflicts on the developing life within her womb.” “I did attempt to quit when I found out I was pregnant the first time. I have tried to quit smoking 3 times now. I am 9 weeks pregnant.. Is it dangerous to go through withdrawal cold turkey?” “I am 26 years old.com & WhyQuit. I am trying to quit again.and blown it every time.” “I kept my mouth shut as I had lied to Dr. Instead of seeing here and now as the time to revive and live her dream. Here are more quotes from e-mails I received. a period during which a mind. place and manner of her choosing. it likely made them worse. Think about the day to day agony and anxiety endured by these women. at least they made an effort. Imagine the disapproving stares and verbal abuse by those who notice a pregnant woman smoking.com 129 Whether recognized or not. but after thinking about all the people I knew who smoked while pregnant and had normal kids I kept right on smoking. and the hospital about smoking. she abandoned it in favor of self-sacrifice for the growing life inside. Pregnancy is a golden opportunity to make a wonderful journey home. it became a forgotten dream. she likely had her own dream of someday becoming nicotine-free at a time. in 4 weeks. reason and common sense. The scariest part for me is the anxiety that quitting creates. Society’s distain only increases her focus upon “quitting for the baby.

they belonged to an actively feeding drug addict whose blood-serum nicotine reserves were always on the decline. For her. • • “Unfortunately. hydrogen cyanide. I hated "sneaking" a smoke to get through the day. rain or shine. But it’s too late. If this isn’t your recovery but instead a temporary pause for the baby. ammonia. After two weeks. her focus will turn to the sensations felt when scores of cigarette toxins strike healing tissues and carbon monoxide invades an oxygen rich mind. her brain has already substantially completed restoring neurotransmitter sensitivities. They will compel her dizzy and disrupted mind to turn its focus to her failed objective. and nothing in need of replacement. in the short term. I hated myself for hurting my daughter . The “aaah” may go almost unnoticed. it isn’t a matter of whether or not nicotine will damage the fetus but how noticeable the damage will be. unless I could find the strength and courage to quit. Yes. sulfur. I hated myself for failing. there is nothing missing. with more assaults and guilt to follow. make impossible to forget.” “I am 41 years-old and smoked a pack a day since I was 15 years old.” She’ll wonder whether the burning sensations produced of carbon monoxide. Instead. I hated the disgusted looks of people walking by me as I huddled outside my office building sucking on that disgusting thing. arsenic. I feel that the reason why I haven't quit is just that! I am deathly afraid of the feeling of withdrawal. cold or hot.thinking for sure. with the exception of 9 months when I pregnant (started right up again the day after she was born). I hated the way I smelled.” “I am a 22 year-old female who is currently 32 weeks along in my pregnancy.” As mentioned. But she was not in a state of withdrawal.” We can only live in fear for so long before growing numb to it. I had another today and now I'm feeling absolutely horrible about it. there will be an underlying “aaah” explosion that her brain’s pay attention pathways will. relapse will not match expectations.130 Freedom from Nicotine . my daughter would lose her mother. Although her mind contains thousands of old nicotine replenishment memories. I have given in and I had my first cigarette in 10 months yesterday.The Journey Home • 12 hours without a smoke. Not convinced? Let me share some of the work and findings of those who have devoted their lives to the study of nicotine toxicology and pharmacology. how long before a growing sense of feeling deprived overwhelms fears of harming an unborn child? How much anxiety and guilt would follow? If the expectant mother has gone two weeks without nicotine. . I am breastfeeding and I would like to continue to breastfeeding without harming my child. “stopping for the baby. and formaldehyde striking her tissues will also burn her unborn baby. Once nicotine is inside relapse is almost assured.

they also remind us of the critical importance of building a lasting recovery upon a firm. As a consequence. i. Volume 12(2). standards may decline in the offspring. one has to recognize that nicotine interacts with the very basic functions of the peripheral and central nervous system. Heinz Ginzel is a medical doctor and retired University of Arkansas pharmacology and toxicology professor who has devoted decades to the study of nicotine.© 2009 FFNicotine. realize that the primary reason these harms occur is because the woman convinced herself she had to “give-up” her drug for the “sake of the baby. March 2007. . affective and behavioral disorders in children born to mothers exposed to nicotine during pregnancy. Ginzel’s medical journal articles use language that tends to speak over-the-heads of most expectant women. 230 Ginzel.” “Neonatal nicotine exposure impairs so-called auditory learning. the nicotine the mother is exposed to from smoking. Wrongly believing or “being told that NRT is risk-free. Prenatal nicotine also primes the developing brain for depression and for nicotine addiction in adolescence. Critical review: nicotine for the fetus. secondhand smoke.” “Such impairment can manifest itself in a variety of symptoms depending on the site. time and intensity of nicotine action.. Ginzel’s make the expectant mother’s failure to place her recovery above “quitting for the baby” almost understandable. February 6. KH.com.com 131 But before doing so.” Allow your own dreams and desires to transport you home to the freedom.e. Nicotine exposure is responsible for cognitive and learning deficits in children as well as affective and behavioral problems such as "Attention Deficit Hyperactivity Disorder". Dr. this decline may not be readily discernible. pregnant women smokers who used to quit at least during pregnancy may begin using NRT throughout pregnancy.” Instead. the infant and the adolescent? Journal of Health Psychology. When these systems are formed during fetal life.”230 While warnings such as Dr. They share concerns over “fetotoxicity and neuroteratogenicity that can cause cognitive. reflect upon the truth that the only way the baby’s time with its mother will not be constantly interrupted by the need to replenish missing nicotine is if she embraces recovery for the “sake of the mother. Here are a few examples: The notorious "Sudden Infant Death Syndrome" or SIDS has been traced to prenatal and/or postnatal nicotine exposure. solid and lasting foundation.Q. but as larger segments of the population are affected. or NRT will impair their normal development. 2007. the nerves supplying organs and tissues of the body and the vital command stations in the brain. et al. Pages 215-224. ADHD.com & WhyQuit. calmness and beauty that’s “you!” Dr. a very specific lifelong handicap. Why do you smoke? WhyQuit. 229 Ginzel KH.”229 But he has also written aiming directly at pregnant women. Listen carefully to his message: “To set the stage. with displays of unruliness and aggression. intelligence expressed by I.

as would be the case with the nicotine patch. and notably. Polito. instead of a healthy red color. Pages 1-19. “nicotine by itself is able to reproduce the net outcome from tobacco smoke exposure. 2006. e-mail from Professor Slotkin to John R. Professor Slotkin wrote in 2008 that. He is deeply concerned that nicotine. and as shown above. but in my mind it bothers me. Slotkin. I tell myself that its not hurting the baby. 233 Slotkin. TA. When I began breastfeeding after the birth it became another concern for me. With my second child I quit smoking during pregnancy. second hand smoke and smokeless tobacco! 231 Slotkin TA. was a sickly.5 times higher nicotine concentrations than found in the mother's blood when on a slow continuous nicotine feed. dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology. .232 The patch’s continuous delivery of nicotine is believed to somehow overwhelm and saturate the ability of the placenta to perform limited nicotine filtering. Pages 931-945. I know in my heart that I probably caused these problems but I keep finding other excuses. that is not to say that the other components are not injurious. 232 Slotkin.” • “So. but rather. may actually worsen some of the critical outcomes. hate cigarette smoking. but tapered and became thinner toward where it was attached to him.231 According to Professor Slotkin. hate. • “I learned first hand the results of smoking during pregnancy." Studies have found that the brains of fetal mice wound up with 2. with extreme emphasis on the hyperactivity part. “NRT.” • “My son was born at a comparatively low birth rate. I had taken lightly my responsibility to him and I will always regret it. June 1998.” And what will the child say? • “I hate. My husband began smoking again and so did I. the replacement of tobacco with NRT is likely to produce less improvement than might otherwise be thought. pus-like shade of yellow. and my four year old has Attention Hyperactivity Disorder. If nicotine is a developmental neurotoxicant in animal studies. TA.” • “I smoked very little during my first pregnancy. My child has allergies and catches bronchitis very easily. delivers more nicotine to the fetus than smoking does. especially by transdermal patch. his umbilical cord. now my second son is two and a half with developmental delays. Volume 30(1). Jan-Feb 2008. January 8.The Journey Home Duke Medical University Professor Theodore Slotkin is probably the world’s leading nicotine toxicology researcher. It was not thick and healthy.”233 Ponder the collective regret of the millions of mothers whose intense focus on protecting the baby actually resulted in harming them. may cause as much or more harm to the developing fetus than crack cocaine. Fetal nicotine or cocaine exposure: which one is worse? The Journal of Pharmacology and Experimental Therapeutics. including replacement nicotine.132 Freedom from Nicotine . Volume 285(3).

6. I kept smoking.” Exchange all fears of fetal harm for the celebration of using pregnancy as your time to come home to “you. After each quit. So I guess.” “Now although I still know I am an addict. My kids have not missed any days of school this year. I was still in post acute withdrawal. . the standards used to assess depression.” Picture your new baby basking in liberty’s blessings. and read. At 2 to 2 1/2 packs a day I saw not much hope for an end. but I picked the habit right back up again with ferocity.” “My mother smoked. Now I was much older and this baby was counting on me to not just quit during my pregnancy like the sisters. Envision the rich calmness of nicotine-free motherhood. Among studies reporting new cases of depression arising after childbirth. I have started to workout three times a week. and read. Even then. I have a 10 week old son.© 2009 FFNicotine. Most people tell me I look a lot better. ready yourself for the possibility. and whether or not the results included women experiencing depression prior to giving birth. That's exactly what was put on the coroner's report. Try to reach back and seize upon your own pre-pregnancy dream of freedom and make recovery your gift of “you” to “you.most of the costs have gone.. Riddled with anxiety. Best of all.” “At age 22. and 3.” Imagine the ability to fully bond with your baby without nicotine coming between the two of you. 12. I was born with a head tumor which continues to give me trouble after two surgeries and more than 35 years of life.8% among 465 Wisconsin women between months 1 and 4 (Chaudron 2001). but for the rest of my life.500)! I save so much I can easily justify a weekend away every quit anniversary.com & WhyQuit.5% among 1. elevated by smoking. Smoking is expensive in the UK. who has a smoke-free mom. Studies analyzing how often it occurs vary significantly depending on where the women studied lived. and so far I have saved £14. I visited WhyQuit and read. but I still get the benefits. my mother died of a sudden and massive stroke caused by hypertension.com 133 • My mother smoked while she was pregnant (both times) and smoked until I was 17 years old.” Regarding postpartum depression.000 (that US $27. which declined to 8. But this pregnancy scared me. I finally learned WHY every time I picked them back up again in my postpartum periods. and a nicotine-free wife..7% of 403 Minnesota woman during the first year following childbirth (Bryan 1999). I am so glad that I quit. I did not approach my quit with a recovery mind-set but with a 'suspended sentence' on smoking. I feel better. it is so easy for me not to smoke today . being born that way.9% of 280 new moms in Israel reported postpartum depression at 6 weeks (Glasser 1998).584 Swedish women at 8 weeks. I concentrate on keeping my quit alive by celebrating my freedom." Compared with the first days of my quit. I gave my husband another daughter . I increased my nicotine intake more and more.3% by 12 weeks (Wickberg 1997). even when pregnant with me. My house and car are cleaner. 5. I've always been addicted to nicotine.” “I had quit with my previous pregnancies (three older daughters). • • • “I am very happy to say that I have been nicotine free for six months now. For our fifteenth anniversary. One thought I find very heartening is that I am doing "easy time.

” Remember. Pages 207-713.134 Freedom from Nicotine . It’s believed to be associated with a large increase in progesterone-derived neuro-steroids during pregnancy. Canadian Medical Association Journal. and its sharp decline following childbirth. 2008. Volume 21(12). 235 Nemeroff CB.. Let this be your loving gift of “you” to “you. it tells us that those conducting the study were probably more interested in selling nicotine not preventing fetal harm. insights and skills needed to embrace and celebrate nicotine-free motherhood. electronic letter. Volume 51(2). July 29. . which may have significant effects on GABA A receptors. “there is no evidence that NRT is actually effective for smoking cessation in pregnancy. 237 Brewster. mends and repairs while the developing life inside you grows. 2008. GABA(A)R plasticity during pregnancy: relevance to postpartum depression. Pharmacotherapy for Smoking Cessation. Recommendations for the use of pharmacological smoking cessation strategies in pregnant women.”239 It’s what we’re doing now. Volume 59(2). skin and clothing. July 31..”236 Keep your eye on the placebos and nicotine should some future “placebo” controlled pregnancy study proclaim NRT “effective. Postpartum depression is not some character flaw or weakness but as real as the nose on our face. http://cmaj. Volume 59(2). 2008. electronic letter. 2008. Pages 419-435. reviewing the knowledge. June 2008. If cotinine levels were ignored.ca/cgi/eletters/179/2/135#19781 239 Crawford JT. Picture your new baby bonding to its mother’s natural skin fragrance instead of the more than four thousand chemicals that cigarette smoke would have deposited upon your hair. even its most vocal advocates are forced to admit that. J. Smoking cessation in pregnancy: why. CNS Drugs. 236 Coleman T.238 Also.” Watch the magic unfold as your nicotinefree body heals.ca/cgi/eletters/179/2/135#19879 238 Polito. JM. et al. placebo is not a real-world quitting method. Clinical Obstetrics and Gynecology. and what next. Neuron. look closely to see if the pregnancy pharmacology cessation study examined cotinine levels (the primary chemical nicotine breaks down into) to see if women were truly able to get off nicotine. Yes you can! 234 Maguire J. July 31. fetal teratogen nicotine. 2007.234 Emerging research suggests that these receptors could be a path to effective treatment.237 There’s no such thing. The highest known pregnancy cessation rates are associated with “counseling and behavioral interventions. Pregnant women would be wise to accept that knowledge is an extremely effective recovery tool.. how.235 What no physician will suggest as a treatment course is relapse to the highly addictive. Pages 185-186. et al. Neuron.The Journey Home If depressed following childbirth be sure and let your doctor know. Understanding the pathophysiology of postpartum depression: implications for the development of novel treatments. Pages 983-993. But it certainly has proven effective in allowing the pharmaceutical industry to make mountains of money. Meta-analysis rooted in expectations not science. http://cmaj. July 29. As for replacement nicotine. Canadian Medical Association Journal.

Why? Here in the U. It’s my hope that you’ll sense the full glory of again standing on our own. MMWR.240 By far. Physical Recovery Emotional Recovery Subconscious Recovery Conscious Recovery Nicotine addiction is the result of the introduction of a chemical into the body. Educated recovery is about understanding both the lie and dependency’s effects upon us. But why spoil healing with fear? Why fear arrival of a calm and comfortable day where not once do thoughts of using enter our mind? Recovery Timetable Most but not all benefits listed below are related to smoking. smoking reflects the greatest health risks of any form of nicotine delivery. and where we now stand. the only thing that matters is that each challenge and each day remained do-able.com & WhyQuit. Using it allowed us the ability to over-stimulate the mind’s priorities teacher . .at will. a love fest. Understandably.com Chapter 7 135 The Roadmap Home The purpose of this chapter is to provide a brief overview of recovery. It left us falsely convinced that nicotine was core to our existence. The objective is to diminish needless fears and anxieties by removing as much mystery as possible from each of these phases: 1. Such awareness itself can be frightening. which by happenstance is able to unlock and activate the same brain cells and pathways as the neurotransmitter acetylcholine. Any attempt to stop was met with the same anxieties we felt when deprived of food. as fundamental as eating. An awakening is at hand: seeing the lie. the depths to which it took us. whether our journey is best characterized as having been a cakewalk. 240 Centers for Disease Control. October 27. 2006.United States 2005. until now the vast majority of research has focused on smoking. Weekly. a start to finish look at four distinct yet overlapping phases. of engaging life as “you. 2. Volume 55(42).© 2009 FFNicotine. 3. a non-event.S.” But that’s only a hope. Continued use caused the brain to desensitize itself to nicotine’s presence while conditioning the mind to expect more. It is my hope that any remaining fears of life without nicotine will become so insignificant that it becomes impossible not to notice the beauty that recovery unfolds before you.our dopamine pathways . Pages 1145-1148. Understanding where we are is the window to where we’ve been. there are ten times as many smokers as oral tobacco users. But just because science cannot yet tell us when most oral tobacco and NRT recovery benefits occur doesn’t mean they are not happening. water or affection. frantic or nightmarish. Tobacco Use Among Adults . Once home. 4.

The ex-smoker’s blood oxygen level will have increased to normal while carbon monoxide levels have dropped to normal. including restlessness. difficulty concentrating. a 93. et al.136 Freedom from Nicotine . Volume 48(11).242 241 Primary sources for this recovery benefits timetable are: (1) U..25% of normal peak daily levels.The Journey Home When ending all tobacco and nicotine use. If still experiencing any of these symptoms get seen and evaluated by your physician. November 2007. 2004.S. JR.Anxieties peak and within two weeks should return to near precessation levels. 21 days – Brain acetylcholine receptor counts up-regulated in response to nicotine’s presence have now down-regulated and receptor binding has returned to levels seen in the brains of non-smokers. (2) Hughes. Nicotine and Tobacco Research. We are beginning to catch glimpses of where freedom and healing are transporting us. 10 days to 2 weeks . 2 weeks . The Health Consequences of Smoking: A Report of the Surgeon General. Coping in real time: using Ecological Momentary Assessment techniques to assess coping with the urge to smoke.Cessation related anger. 10 days . 48 hours . 2 to 4 weeks . et al. Cessation anger and irritability peaks. within . Effects of abstinence from tobacco: valid symptoms and time course. Keep a clock handy and time them. 12 hours . 8 hours . anxiety.The “average” ex-smoker will encounter an “average” of three cue induced crave episodes per day. Pages 315-327.Damaged nerve endings have started to re-grow and our sense of smell and taste are beginning to return to normal. 72 hours . Department of Health and Human Services..Our blood pressure.The “average ex-user is down to encountering less than two crave episodes per day. Volume 21(6). Journal of Nuclear Medicine.Blood circulation in our gums and teeth are now similar to that of a nonuser. (3) O'Connell KA. Symptoms of withdrawal have peaked in intensity. each less than 3 minutes. Temporal change in human nicotinic acetylcholine receptor after smoking cessation: 5IA SPECT study.Recovery has likely progressed to the point where our addiction is no longer doing the talking. impatience. Pages 487-497. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers. heart rate and the temperature of our hands and feet return to normal.Remaining nicotine in our bloodstream will have fallen to 6. 24 hours .Our body is 100% nicotine-free and over 90% of all nicotine metabolites (the chemicals it breaks down into) have been ionized or excreted via urine. Research in Nursing and Health. 242 Mamede M. December 1998. Breathing is becoming easier and the lungs functional abilities are starting to increase. it is unlikely that any single episode will last longer than 3 minutes. restlessness and depression have ended.25% reduction. 5 to 8 days . Although we may not be “average” and although serious cessation time distortion can make minutes feel like hours. March 2007. . Volume 9(3). insomnia. The number of cue induced crave episodes will peak for the “average” ex-user. Pages 1829-1835.241 • • • • • • • • • • • • 20 minutes .

subconscious and conscious. excess risk of coronary heart disease has dropped to less than half that of a smoker. keep our lungs clean and reduce infections.If an ex-smoker. 1 to 9 months . it is eliminated from the bloodstream at a rate of roughly onehalf every two hours.Any smoking related sinus congestion.If an “average” ex-smoker (one pack per day). Remaining levels become so small within 24 hours that healing and re-sensitization have no choice but to commence. circulation has substantially improved. Just one hour.If an ex-smoker. 5 to 15 years . hereby increasing their ability to handle mucus. Cilia have re-grown in our lungs. bupropion and varenicline). Walking has become easier. it’s how the vast majority will succeed this year. our risk of death from lung cancer has declined by almost half. fatigue or shortness of breath have decreased. Expect to be teased during the climb and descent by those selling chemicals that stimulate brain dopamine pathways (nicotine. heart attack risk has started to drop and lung function continues to improve.If an ex-smoker. We will have relapsed. although initially brisk. The balance of the journey is primarily an exercise in patience. the slope of the journey down the other side.© 2009 FFNicotine. The price of each climb is further depletion of core dreams and desires. 3 weeks to 3 months . 1 year . risk of stroke has declined to that of a non-smoker. within 24 hours. is continuous yet ever so gradual. The most challenging portion of recovery will be behind us.If an ex-smoker. The body's overall energy level has increased. and then celebrate! It is here. Expect them to try to discourage us. that the mind begins to experience overlapping recovery on four levels at once: physical. Although we could have rested and rejuvenated once at or over the top. violate the “Law of Addiction” . While our climb to the summit was quick. The hours between 24 and 72 may well be the most intense period of healing our mind has ever known. Clearly they want . 10 years . Truth is. one challenge at a time. Listen for the false implication that few of us will succeed in stopping on our own. We’ll either resume life as an active addict or face another climb to the top. Risk of cancer of the mouth.com & WhyQuit. Any chronic cough has likely disappeared. We will reside inside a nicotine-free body and stand atop withdrawal’s mountain within 72 hours of ending nicotine use. Yet. emotional.com • • 137 • • • • • 2 weeks to 3 months . Ending Nicotine Use Once all nicotine use ends. If coughing persists contact your physician.and forget about any gradual down slope. 15 years .just one powerful hit of nicotine . few of us have the stamina of purpose needed to make back-to-back climbs.Our risk of coronary heart disease is now that of a person who has never smoked. throat and esophagus has also decreased.

recent studies have found that some symptoms. it’ll be there. not foster them. If allowed time. 243 Picciotto MR. As it does. et al. it will work around-the-clock restoring acetylcholine receptor counts and neurotransmitter sensitivities. is not about science but salesmanship. Volume 65(3). 244 Parker SL. may persist for up to four weeks. Volume 19(15). Neuroreport. If the product stimulates dopamine flow. few.The Journey Home our money. physical withdrawal’s climb isn’t fully underway until use of the product ends. Volume 84(4). Up-regulation of brain nicotinic acetylcholine receptors in the rat during long-term selfadministration of nicotine: disproportionate increase of the alpha6 subunit. April 2008. Such lists have a tendency to transform a sensation that may have been barely noticeable into a full-blown worry. 2008. et al. Pages 611-622. Nicotine caused both activation and deactivation of nicotinic-type acetylcholine receptors. October 8. Even N. This book’s primary objective is to destroy fears. Although Chapter 9 provides a detailed list (and discussion) of possible withdrawal symptoms. Regional differential effects of chronic nicotine on brain alpha 4containing and alpha 6-containing receptors. Don’t listen. don’t read it. Pages 1545-1550. Physical Readjustment The brain needs time to re-adjust its equilibrium or homeostasis to again functioning without nicotine. also see. I encourage you to skip it. Not only do users face the side-effect risks posed by each product but the need to someday adjust to living without the dopamine stimulation they provide. It is not "either/or": activation and desensitization of nicotinic acetylcholine receptors both contribute to behaviors related to nicotine addiction and mood. Progress in Neurobiology.244 Our brain needs for us to develop the patience necessary to allow time to remove defenses and restore natural sensitivities. Aside from the brain. If needed. Molecular Pharmacology. That’s why advertising the product’s cessation results on the day product use ends. some or many. primary emotional and possibly related to brain neuron sensitivity restoration in some brain regions. the withdrawal symptoms experienced may be none. Sadly. Expect their tease to falsely suggest that their product makes the climb easy. That’s right. March 2004. As Joel says. while still under the chemical’s influence. Pages 329-342. we’d only have ourselves to blame for intentionally extending what should have been a couple of days of withdrawal into weeks or months. .243 A significant increase in the number of receptors (upregulation) may have occurred in as many as eleven different brain regions.138 Freedom from Nicotine . the body needs time for its physiology to adjust to again functioning without nicotine and other chemicals introduced by our method of delivery. While the bulk of physical recovery is generally recognized as occurring within two weeks. The product does not aid recovery. most appear willing to lie to get it. It delays it.

Normally we simply obeyed. It’s over. It became conditioned to expect replenishment during these events. just one . on the telephone. when happy. Each time we extinguish a cue we are rewarded with the return of another aspect of life. Subconscious Readjustment Nicotine’s two-hour half-life compelled us to select replenishment times and patterns. And as with ending any long-term relationship we must navigate the sense of loss emotions flowing from it. the time needed to produce the desired effect or the degree of control over the precise amount that arrived in our brain. As suggested by the above recovery timetable.” But now that’s all behind us. Also. Aside from expected anxieties and emotions. Denial.© 2009 FFNicotine. Encountering a use cue would trigger a gentle urge reminding us it was time to feed. while traveling. we may not have liked the flavors accompanying it. sad. anger. The subconscious mind does not plot. surrounding meals. done. If our fix was bummed or borrowed. it takes significant time to fully expel toxins and carcinogens and heal from their assaults. When did you replenish? Upon waking. But never once did nicotine let us down. plan or conspire. finished.com & WhyQuit. bargaining and depression. six session clinics (each session being two hours). But waiting to long to replenish after a cue or simply delaying could sound anxiety alarms. before bed. For many of us it was the most dependable relationship we’d ever known. That’s right. crave episodes are good not bad! It’s how we take back life. surrounding work. Emotional Readjustment Although chemical in nature.com 139 Both online at Freedom and during live two-week. triggering a full-blown crave episode. It simply reacts to input. while drinking. Once inside our bloodstream. the finish line marking completion of emotional recovery. don’t confuse the time needed for the mind and body to adapt to functioning without nicotine’s influence. with the time needed for deep tissue healing and purging of tobacco tars. each emotion overcome brings us closer to acceptance. a long and intense relationship is ending. read or looked into faces. in the bathroom. around friends. stressed or mad? Whether or not we were aware of our use patterns. Subconscious recovery is about meeting. greeting and extinguishing each conditioned use cue. circumstances and emotions during which we replenished nicotine. extinguishing the cue that caused it. our subconscious recorded the times. in most instances a single encounter will sever and break the nicotine use association. If we say “no” during what’s normally a less than 3 minute crave episode (which time distortion may cause to feel far longer). within seconds we experienced replenishment: arrival of nicotine’s high and a stimulated dopamine “aaah. in the yard or garage. we watched. places. many report no noticeable physical symptoms at all.

” 1983. irritability. Letting go of other use explanations may be more challenging.140 Freedom from Nicotine . For now. Some use rationalizations can be laughed away. and (3) the reward at the end of each episode is worth vastly more than the price of enduring it. It can also be a shorter period of time during which we grab hold of each rationalization. did we really smoke for taste? Remember how that first cigarette tasted prior to tobacco toxins diminishing our sense of smell and taste? What is the conscious mind really asking for when it yearns for more nicotine? What explanation is provided for wanting it? Chapter 12 is about using logic. the easiest yet longest phase of recovery is reclaiming normal. overwrite or suppress all the lies we created to justify that next feeding. anger and depression to begin building if we waited too long between feedings. We didn’t continue using nicotine because we liked it. “I smoke because I like smoking. For example. Unlike a less than three-minute subconscious crave episode. (2) we will always be able to handle up to three minutes of anxiety. expose it to honest light. We did so because we didn’t like what happened when we didn’t use it.245 245 Spitzer. Others may benefit from honest reflection once two weeks have passed and out from under nicotine’s primary influence. What were your top three use justifications? Conscious recovery can be the period of time needed for new nicotinefree memories to gather.com . Can you taste it? Does it make your mouth water? Feeling an urge? Now think about your favorite nicotine use rationalization. there was only one reason we didn’t stop using nicotine long. and recast it using truth. long ago. understand that: (1) there is no force or circumstance on planet earth that can compel us to bring nicotine into our body. Our new addiction quickly conditioned us to expect anxiety. the conscious mind can fixate upon a thought of wanting nicotine for as long as we are able to maintain concentration and focus. reason and science to accelerate this final phase of recovery. In Chapter 11 we’ll explore a host of crave coping techniques. Conscious Readjustment By far.The Journey Home extinguished use cue and slice at a time. with zero taste buds inside human lungs. Contrary to industry marketing.WhyQuit. if a smoker. J. We need to examine them honestly and realistically. How long can we keep our mind focused upon our favorite food? Look at a clock and give it a try. everyday thinking. www. It is not necessary to destroy drug use memories in order to alter their impact upon us.

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Arriving Home
What would it be like to go the entire day without once thinking about wanting to smoke, dip or chew nicotine? What would it be like to be "you" again? Don’t feel alone if you can no longer remember. That’s what drug addiction is all about, quickly burying nearly all remaining memory of the beauty of life without the chemical. Trust in your common sense and dreams. Believe in you. Don't be afraid. We leave absolutely nothing of value behind. In fact, every chemical that nicotine controlled already belonged to us. As recovering addicts, we can do everything we did while enslaved and do it as well as or better once free. Why fight and rebel against recovery when it can be savored, hugged and loved? Why see challenge as frightening when it provides indisputable evidence of just how infected our life had become and lights the path home? My prior attempts failed because I fought recovery, and did so in ignorance and darkness. Yes, every now and then I’d get lucky and land a punch. Not this time. This time Joel and his insights effectively turned on the lights. Now my opponent couldn’t be clearer. My eyes and mind were opened to exactly what it takes to fail or succeed. Joel burned an extremely bright line into my mind, one I’ll do my best to keep clean and clear for all my remaining days. He taught me that I get to stay and live on the free side of that line so long as it’s never crossed, so long as all the world’s nicotine remains on the other, so long as complacency isn’t allowed to obscure it. Freedom is our birthright and there was always only one rule to reclaiming it ... no nicotine today. The next few minutes are all that we have the ability to control and each will be doable. Baby steps to glory, just one moment, challenge, hour and day at a time!

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Chapter 8

Freedom from Nicotine - The First 72 Hours

Are you all packed, map in hand and aware of
common hazards up ahead? Are you ready for that first step? Are you still a bit apprehensive? It’s totally understandable. Still, I encourage you to try to relax, to take slow deep breaths and ponder this: when going cold turkey, without use of any product or procedure, nearly everything felt during the first three days is evidence of what may be the most beautiful healing your body has ever known. It is good not bad. If you have decided in favor of educated “on-your-own” recovery, rest assured, you will not experience any quitting product side effect or adverse event. Instead you will witness and experience the response of your body and mind as they navigate a temporary period of deep and profound healing. If a smoker, it will likely be your body’s most intense healing ever. Picture 100 trillion cells246 receiving far more oxygen and far fewer toxins. Psychologically, the first 24 hours are usually the biggest hurdle of all. It’s here, during these early magic moments that we re-discover how to breathe, move about, eat and go to sleep without introducing nicotine back into our bloodstream. The minutes will pass whether we sit on pins and needles while intensely focusing upon each passing second, or attempt to relax, make ourselves as comfortable as possible or keep ourselves occupied. A clock or watch will soon announce the passing of an hour. When it does, celebrate! You’ve taken that first giant step home. Congratulations! A new supply of the super-toxin nicotine did not arrive. Its absence likely diminished destruction of surviving brain gray matter,247 allowed more unhealthy cells throughout the body to die natural deaths (apoptosis),248 diminished nicotine’s influence in preventing bone regeneration,249 and permitted a decline in nicotine induced angiogenesis which causes plaque build-up within arteries to harden and accelerates tumor growth rates.250
246 National Institutes of Health, Human Cells 101, NICHD, http://www.nichd.nih.gov - page last updated 9/18/06. 247 Brody, AL et al, Differences between smokers and nonsmokers in regional gray matter volumes and densities, Biological Psychiatry, January 1, 2004, Volume 55(1), Pages 77-84. 248 Cucina A, et al, Nicotine Inhibits Apoptosis and Stimulates Proliferation in Aortic Smooth Muscle Cells Through a Functional Nicotinic Acetylcholine Receptor, The Journal of Surgical Research, November 26, 2007. 249 Zheng LW, et al, Changes in blood perfusion and bone healing induced by nicotine during distraction osteogenesis, August 2008, Volume 43(2), Pages 355-361. 250 Cooke JP, Angiogenesis and the role of the endothelial nicotinic acetylcholine receptor, Life Sciences, May 30, 2007, Volume 80(24-25), Pages 2347-2351; also see, Heeschen C, et al, Nicotine stimulates angiogenesis and promotes tumor growth and atherosclerosis, Nature Medicine, July 2001, Volume 7(7), Pages 833-839.

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Most importantly, we arrested our dependency for an entire hour. We were the jailor and it was our prisoner. Forget about forever, forget about tomorrow, and forget about two hours from now. All we control are the next few minutes, minutes during which nicotine need not enter our bloodstream.

Nicotine’s Half-life
Contrary to marketing suggestions of those selling quitting chemicals that stimulate brain dopamine pathways, the only way to restore natural stimulation and sensitivities is to remove the chemicals. The speed and beauty of natural recovery can be seen within just one hour of remaining 100% nicotine-free, as the concentration of nicotine in our bloodstream declines by 25%. “Half-life” is defined as “the time required for half the quantity of a drug or other substance deposited in a living organism to be metabolized or eliminated by normal biological processes.”251 Most older cessation literature firmly fixes nicotine’s elimination half-life at about two hours.252 But nicotine’s half-life can vary based upon genetic, racial and hormonal factors.253 Let’s ignore genetic differences, as we have no idea which genes we have or don’t have. As for racial variations, a 1998 study found an average nicotine half-life of 129 minutes in Caucasians and 134 minutes in African Americans.254 A 2002 study compared Chinese-American, Latino and Caucasian smokers. It found that Latino’s had the shortest half-life (122 minutes), Chinese-Americans the longest (152 minutes), with Caucasians in the middle (134 minutes).255 Nicotine’s half-life was found to be shorter in women (118 minutes) than men (132 minutes), and even faster in women taking oral contraceptives (96 minutes). This was thought to be associated with estrogen.256 Its half-life has been found to be shorter during pregnancy (97 minutes) than after giving birth (111 minutes).257 Sadly, new born babies whose mothers smoked endure a nicotine withdrawal period five times longer than what their mother’s would have been. Instead of a 2-hour elimination half-life it
251 half-life. (n.d.). The American Heritage® Dictionary of the English Language, Fourth Edition. Retrieved
August 22, 2008 from Dictionary.com. 252 Benowitz NL, et al, Interindividual variability in the metabolism and cardiovascular effects of nicotine in man, The Journal of Pharmacology and Experimental Therapeutics, May 1982, Volume 221(2), Pages 368-372; also see Feyerabend C, et al, Nicotine pharmacokinetics and its application to intake from smoking, British Journal of Clinical Pharmacology, February 1985, Volume 19(2), Pages 239-247. 253 Benowitz NL, Clinical pharmacology of nicotine: implications for understanding, preventing, and treating tobacco addiction, Clinical Pharmacology & Therapeutics, April 2008, Volume 83(4), Pages 531-541. 254 Pérez-Stable EJ, et al, Nicotine metabolism and intake in black and white smokers, Journal of the American Medical Association, July 8, 1998, Volume 280(2), Pages 152-156. 255 Benowitz NL, et al, Slower metabolism and reduced intake of nicotine from cigarette smoking in ChineseAmericans, Journal of the National Cancer Institute, January 16, 2002, Volume 94(2), Pages 108-115. 256 Benowitz NL, et al, Female sex and oral contraceptive use accelerate nicotine metabolism, Clinical Pharmacology & Therapeutics, May 2006, Volume 79(5), Pages 480-488. 257 Dempsey D, et al, Accelerated metabolism of nicotine and cotinine in pregnant smokers, Journal of Pharmacology Exp Therapeautics, May 2002, Volume 301(2), Pages 594-598.

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increases to 11.2 hours.258 If considering breast-feeding, nicotine’s breast milk half-life averages 97 minutes.259 Interestingly, a 1993 nicotine patch study found that when nicotine was administered directly into the bloodstream (intravenously) it had a 2 hour elimination half-life but when administered through the skin via nicotine patch (transdermally), once the patch was removed nicotine’s elimination half-life was 2.8 hours.260 This finding is confirmed by a second patch study that found it to be a minimum of 3.3 hours.261 The liver is the primary organ in eliminating nicotine from the bloodstream, and does so by breaking it down into other chemicals, its metabolites. Although studies are limited, it makes sense that any activity which increases blood flow though the liver (exercise or eating) should tend to accelerate nicotine depletion. One study reports that liver blood flow increases by 30% after meals, with a 40% increase in the rate that nicotine is cleared from arriving blood.262 As suggested by the above half-life data, most of us had sufficient nicotine reserves to comfortably make it through 8 hours of sleep each night (4 half lives leaving us with 6.25% of our normal daily supply). But within 24 hours of ending all nicotine use our remaining reserves will become so small they may be difficult to detect (.02 or just 2/100ths of our normal daily level). It is here that surgery is nearly complete and true healing begins in earnest. Within three days, with absolute certainty, we again inhabit a nicotine-free body and mind. As for detection, we often get the question, for how long after I stop using it will my insurance company or employer be able to detect nicotine in my system? As seen above, unless examining hair, which permanently records nicotine use, measuring nicotine in blood, urine and saliva is easy to beat and rather useless. But one of nicotine’s longerlasting metabolites (the chemicals in breaks down into) is cotinine, which has a generally recognized half-life of 17 hours.263 Hopefully you’re not trying to tick, fool or beat the system but sample the full flavor and wonderful aroma of freedom from nicotine.
258 Dempsey D, et al, Nicotine metabolism and elimination kinetics in newborns, Clinical Pharmacology
Therapeutics, May 2000, Volume 67(5), Pages 458-465. 259 Luck W, Nicotine and cotinine concentrations in serum and milk of nursing smokers, British Journal of Clinical Pharmacology, July 1984, Volume 18(1), Pages 9-15. 260 Gupta SK, et al, Bioavailability and absorption kinetics of nicotine following application of a transdermal system, British Journal of Clinical Pharmacology, September 1993, Volume 36(3), Pages 221-227. 261 Keller-Stanislawski B, et al, Pharmacokinetics of nicotine and cotinine after application of two different nicotine patches under steady state conditions, Arzneimittel-Forschung, September 1992, Volume 42(9), Pages 1160-1162. 262 Hukkanen J, et al, Metabolism and disposition kinetics of nicotine, Pharmacological Reviews, March 2005, Volume 57(1), Pages 79-115. 263 Swan GE, et al, Saliva cotinine and recent smoking--evidence for a nonlinear relationship, Public Health Reports, Nov-Dec 1993, Volume 108(6), Pages 779-783.

Diabetes Care. But don’t over do it or go beyond three days as juice tends to be rather fattening.266 We reviewed in Chapter 6 how each hit of nicotine served as our spoon pumping stored glucose into our bloodstream via our body’s fight or flight pathways. no sugar added and avoid fruit drinks and aides. Juice will not only help stabilize blood sugar levels. A 2008 study examined the effects of drinking 480 milliliters or 16 ounces of unsweetened. Cranberry juice is excellent. . nausea. (2007).com & WhyQuit. Dorland's Medical Dictionary for Health Consumers. et al. hunger. eating too little. Pages 949-957. March 2008. November 1991. normal-calorie cranberry juice (280 calories) upon blood sugar. Spectrometry analysis found that while low-calorie cranberry juice (38 calories) and water produced no significant changes in blood sugar levels. Hypoglycemia. trembling.267 As for fruit juices accelerating nicotine removal. It allowed us to skip breakfast and lunch without experiencing low blood sugar or hypoglycemic type symptoms. One of recovery’s greatest challenges is learning to again properly feed and fuel our bodies. Journal of Medicinal Food. Retrieved August 22 2008 from http://medical-dictionary. Pages 46-54. Factor-analysis approach.265 Warning signs include an inability to concentrate. anxiety. It’s not a matter of consuming more calories but learning to spread them out more evenly over our entire day by eating smaller portions of healthy foods more frequently. 266 Hepburn DA. Hypoglycemia is a fancy word for what occurs when our “blood sugar (or blood glucose) concentrations fall below a level necessary to properly support the body's need for energy and stability throughout its cells. that normal-calorie cranberry juice resulted in significantly higher blood glucose concentrations within 30 minutes.). Volume 14(11). drowsiness. 03–3926. why not devote the money we would have spent purchasing nicotine. Symptoms of acute insulin-induced hypoglycemia in humans with and without IDDM.com 145 Natural Fruit Juices If our health permits. toward purchase and use of some form of natural fruit juice for the first 72 hours. dizziness. National Institute of Diabetes and Digestive and Kidney Diseases. weakness.”264 Causes of low blood sugar in non-diabetics include skipping or delaying meals. increased activity or exercise and excessive alcohol. which were no longer significant after 180 minutes. Human glycemic response and phenolic content of unsweetened cranberry juice.© 2009 FFNicotine. it will aid in accelerating removal of nicotine from our blood. difficulty speaking and blurred vision. we recommend sipping on natural fruit juices the first three days unless diabetic or otherwise inappropriate due to other health conditions (such as acid reflux). (n. the heart pumps about 20% of our blood 264 hypoglycemia. Volume 11(1). sweating. confusion. 267 Wilson T. March 2003. NIH Publication No. Make sure it’s 100% natural juice.com/hypoglycemia 265 National Institutes of Health. As an aid in blood sugar stabilization. warmness.d. et al.thefreedictionary.

3 . 07–3195.4.4 .3 . 123 milliliters of blood when drinking water).0 3. Our kidneys filter approximately 50 gallons or 189 liters of blood daily.d. which pass to the bladder as urine. According to the FDA. The American Heritage® Dictionary of the English Language.9 . Fourth Edition. 269 renal clearance.4.2 3.4 . 2008. National Institute of Diabetes and Digestive and Kidney Diseases. December 1981. as compared to when drinking 1 liter of water (231 milliliters of nicotine-free blood produced per minute using grapefruit juice vs.5 2.272 the below fluids have the following pH ranges: • • • • • • • • • Cranberry juice Grapefruit juice Pineapple juice Orange juice Apple juice Prune juice Vegetable juice Tomato juice Milk 2.271 The study found that even if the grapefruit juice was halfstrength that nicotine’s renal clearance rate increased by 78% (219 milliliters per minute).6 3.0 3. Food & Drug Administration.3. Volume 12(6). August 2007.3. British Journal of Clinical Pharmacology. (n.268 The word “renal” means “of or relating to the kidneys.” “Renal clearance” is defined as the volume of blood from which a chemical such as nicotine is completely removed by the kidney in a given amount of time (usually a minute). the greater its acidity.270 The more acidic our urine. Remember. Volume 80(5). NIH Publication No.3 3.com website.8 But don’t overdo it.2. November 2006. Pages 761-770.4.). Retrieved August 20. NKUDIC.6 6.3 . Your Kidneys and How They Work.The Journey Home through our kidneys. Center for Food Safety & Applied Nutrition.269 A controlling factor in determining renal clearance rate is the pH level of urine produced by our kidneys.9 . et al. 268 National Institutes of Health.4.1 .9 . Pages 522-530. the quicker nicotine is removed from the bloodstream. 271 Hukkanen J. 272 U. The further below 7 a substance is. our primary objective is to keep blood sugar as stable as possible during the most challenging portion of recovery. Effect of grapefruit juice on cytochrome P450 2A6 and nicotine renal clearance.6. Approximate pH of Foods and Food products. April 2007.146 Freedom from Nicotine . the greater its alkalinity. .3 4. This results in removal of about two quarts of waste products and extra water. The higher a substance is above 7. The pH scale ranges from 0 to 14 with 7 being neutral. 270 Tucker GT. A 2006 study found that drinking one liter of full-strength grapefruit juice (34 ounces or about 2 pints) will increase the rate by which the kidneys remove nicotine from blood plasma by 88%. Measurement of the renal clearance of drugs. Clinical Pharmacology and Therapeutics.S.4. from Dictionary.

” and that “three weeks after cessation. 273 Swanson JA. insomnia. excitement.com 147 Caffeine Use Caffeine is a mild central nervous system stimulant found in coffee beans. Be careful not to reduce normal caffeine intake by more than 50% unless you want to add the symptoms of caffeine withdrawal to those of nicotine withdrawal. What’s that mean? It means that if we were drinking 2 cups of coffee while using nicotine. concentrations reached 203% of baseline for the caffeine user.© 2009 FFNicotine. increased urination and gastrointestinal complaints. once nicotine use ends. rambling flow to thoughts and speech. Pages 55-68. Caffeine Intoxication.com & WhyQuit. Diagnostic and Statistical Manual of Mental Disorders. and may include restlessness. et al.275 Many of us can handle a doubling of our daily caffeine intake without getting the jitters. The question during recovery is whether or not we can handle a doubling of our normal daily caffeine intake without experiencing “caffeine jitters” or other symptoms of over-stimulation? Nicotine somehow doubles the rate by which the body depletes caffeine. JanFeb 1997. Text Version. fatigue. Volume 8(3). According to a 1997 study.”273 An earlier study found that the clearance rate of caffeine from blood plasma averaged 114 milliliters per minute in nicotine smokers and 64 milliliters per minute in non-smokers. Pages 575-579. Hepatology. The impact of caffeine use on tobacco cessation and withdrawal. tea leaves and cocoa beans. “continuous caffeine consumption with smoking cessation has been associated with more than doubled caffeine plasma levels. Experiment with an up to 50% reduction in daily caffeine intake if at all concerned. 275 American Psychiatric Association. irregular or rapid heartbeat. a flushed face. Influence of smoking on caffeine elimination in healthy volunteers and in patients with alcoholic liver cirrhosis. Addictive Behavior. Page 232.” The study found “a significant linear increase in caffeine sputum levels across 3 weeks post cessation. Volume 22(1). decreased energy. But how can we tell whether the anxieties we feel are related to nicotine cessation or too much caffeine? It isn’t easy. nervousness (anxiety). irritability and psychomotor agitation. Fourth Edition. Such concentrations may be sufficient to produce caffeine toxicity symptoms in smoking abstinence conditions. 274 Joeres R. Intoxication symptoms seen when more than 1 gram of caffeine is consumed per day include muscle twitching.274 Symptoms of caffeine intoxication have been seen with as little as 100 milligrams of caffeine daily. Caffeine withdrawal symptoms can include headache. . May-June 1988. that the stimulant effect of those two cups of coffee might now feel like 4 cups.

Look at it this way. drowsiness.nih. difficulty concentrating. incidence. reach peak intensity at 20 to 51 hours.8 ounces drip brewed “energy drinks” coffee . webpage updated 04/23/08. severity. What more honest signs of healing could we have? Does it make sense to fear healing? Why fight coming home to a place where entire days pass without ever once wanting nicotine? Don’t fight recovery. depressed mood.276 The following is a sampling of the number of milligrams (mg) of caffeine “typical” in various substances:277 • • • • • • • • • • • • • • 85mg 80mg 75mg 40mg 40mg 28mg 26mg 25mg 24mg 20mg 6mg 5mg 4mg 3mg coffee . October 2004. A critical review of caffeine withdrawal: empirical validation of symptoms and signs.8 ounces percolated espresso .1 ounce iced tea .8 ounces some soft drinks . Consider a modest reduction of up to one-half if experiencing difficulty falling to sleep. Not bad The early days of recovery will be a significant challenge for some of us.148 Freedom from Nicotine .gov/common/caffeine. We get twice the stimulation for half the price. Volume 176(1).1 ounce servings tea . Caffeine.8 ounces chocolate mild beverage chocolate flavored syrup coffee – decaffeinated The stimulant effects of a 24mg soft drink before bed or a 20mg chocolate bar could now feel like two sodas or two chocolate bars.8 ounces instant baker’s chocolate . Hug it hard. 277 National Institute of Health.semi sweet .Good. Recovery Sensations . National Toxicology Program. http://cerhr. Symptoms typically begin 12 to 24 hours after caffeine use ends. if we were a big caffeine user it’s cheaper now. et al.1 ounce cola beverage . and normally last 2 to 9 days. 276 Juliano LM. within reason. hug it.8 ounces dark chocolate .8 ounces brewed tea . decreased contentedness. Psychopharmacology. everything we feel as we climb to the point where withdrawal’s symptoms peak is beneficial and good not bad.niehs. Pages 1-29. and a foggy mind.The Journey Home decreased alertness.html . irritability. and associated features. Although it may sound strange.

What we do know is that once nicotine use ends we temporarily have far too many active receptors. It is a scan during which a radioactive substance is put into the bloodstream and can be followed as it works its way through the body and into the brain. Journal of Nuclear Medicine. drinking water. Pages 1829-1835. our brain is working to restore natural sensitivities by down-regulating receptor counts. the emptiness and emotional collision we may temporarily sense is good not bad. savor it. Again. SPECT stands for Single Photon Emission Computed Tomography. accomplishment. There are so many unfed receptors that normal species survival activities (eating. Our brain is working its “butt off” to diminish the number of active receptors and restore sensitivities. A 2007 study used SPECT scans to follow dynamic changes in acetylcholine receptor down-regulation binding during smoking cessation.5%. It’s enough to know that we are sensing and feeling what is happening inside our brain as it adjusts to functioning without nicotine. 278 Mamede M. . A camera capable of detecting gamma radiation is then rotated around the body or head taking pictures from many angles. Don’t fear it.Temporarily Numb Exactly how and why the brain diminishes the number of active a4b2-type acetylcholine receptors (down-regulation) after nicotine use ends is still poorly understood.” We don’t need to put radiation into our bloodstream or do a SPECT scan of our brain to know that the de-sensitized period experienced during recovery is temporary.com Chapter 9 149 Physical Recovery Neuronal Re-sensitization .© 2009 FFNicotine. peer acceptance and sex) are temporarily unable to provide adequate brain dopamine pathway stimulation. Early recovery puts us face-to-face with hard physiological evidence of nicotine’s influence and standing among the brain’s pre-programmed priorities. The good news is that binding potential rebounded by 25. in terms of healing. A computer is then used to put the images together to create a picture of activity within a specific slice of the body or brain. normal and expected.278 It found that within four hours of ending nicotine use that acetylcholine receptor binding potential had already declined by 33. nurturing. Volume 48(11).7% within ten days of ending nicotine use and then “decreased to the level of non-smokers by around 21 days of smoking cessation. Temporal change in human nicotinic acetylcholine receptor after smoking cessation: 5IA SPECT study. November 2007.com & WhyQuit. It compared those finding to receptor activity inside the brains of non-smokers. et al. Almost as quickly as we notice our sense of smell and taste being enhanced.

The below information is intended to support. By understanding some of the symptoms. if any. including continuing depression. nicotine replacement products (NRT) or any other quitting product. March 2007. if going cold turkey it is fairly safe to blame withdrawal for most effects felt during the first three days. moods or behavior. Carefully review warnings and potential side effects noted on or inside product packaging if using any quitting product. Nicotine and Tobacco Research. in some instances.150 Freedom from Nicotine . the relationship that exists between you and your doctor. JR. a 2007 study reviewed all symptom studies and found that within two weeks they had passed for most but not all. Do not rely upon any information in this book to replace individual advice from your physician or other qualified health care provider. The variety and intensity of effects experienced during recovery varies from person to person. They are not intended for those using Chantix. and even between each person's own cessation experiences. Pay close attention to what your body is telling you and if at all concerned call your doctor. Within reason and common sense. Every recovery is different. 279 Hughes. Immediately consult your health care provider or pharmacist if any symptom or possible side-effect causes you or your loved ones concern. not replace. Champix. It suggests that if symptoms remain “slightly elevated” beyond two weeks that they will fully resolve within 3 to 4 weeks. . but not always. While reviewing the symptoms below.The Journey Home Symptoms WARNING: The below symptoms relate to cold turkey cessation only. keep in mind that I am not a physician. As we just learned. Zyban. I am a nicotine cessation educator. Although physical withdrawal symptoms normally peak within the first three days. brain dopamine pathway sensitivities can take up to three weeks before fully restored. Wellbutrin. Pages 315-327. to minimize their impact by action or thought. Effects of abstinence from tobacco: valid symptoms and time course. Over the years we’ve seen thousands of new ex-users surprised to find that they experience few symptoms. IMMEDIATELY contact our physician should you experience any condition or symptom that causes you CONCERN or ALARM. WARNING: The list of symptoms below is NOT MEDICAL ADVICE but simply an outline of documented recovery symptoms. while others were confronted with multiple symptoms. including changes in thinking. it may be possible.279 Even so. how frequently they occur and how long they last. Volume 9(3).

recovery remains continuous yet at times may be so gradual that . Knowing how often they occur and how long they last brings potential to diminish anxieties. the one that will receive the most attention and focus is the one generating the greatest pain or discomfort. Although the intensity of each remaining effect is likely far less significant than the one that preceded it. et al.is very real. . But how can we not notice symptoms? If we have a toothache at the same time as a headache. If we learn to relax. The list is shared to educate you regarding symptoms normally seen. Do not sell your mind on the belief that starting our new life needs to be painful or intense.© 2009 FFNicotine. Pages 960-963. keep our reasons for wanting to break free in the forefront of our mind. Volume 33(7). Upon decline of the overall symptoms and effects experienced within the first 72 hours. our focus immediately shifts to what was our secondary concern. abandon unrealistic victory standards such as "quitting forever". secondary. So why even share this list? You may very well experience one or more symptoms. Most starting home do NOT experience the majority of the symptoms listed below. In fact. craving. and to motivate you to communicate with your doctor regarding any symptom. maintain a positive attitude. suppressed or ignored. Addictive Behaviors.com 151 within two weeks the ongoing process of restoring and fine-tuning natural sensitivities reach a point where most of us begin experiencing confidence building glimpses of the full flavor of being free.known as psychological overlay . As soon as the discomfort from our primary concern falls below that of our secondary concern.”280 They provide a “junkie-mind” looking for relapse justifications a rich source of fuel for accentuating or highlighting something that may otherwise have remained minor. the mind of the uneducated drug addict is impatient and likely looking for relapse justifications. We do the same type of primary/secondary focusing with the effects of withdrawal and the phases of recovery. whether listed or not. how long they last. that is causing you concern. adopt realistic victory standards such as celebrating after the next hour.it almost becomes impossible to notice change. thus increasing our odds of success. eat smaller yet healthy portions of food more 280 Weinberger AH. A serious concern with symptoms lists such as this is that “smokers with higher levels of perceived risk may find it more difficult to quit and remain abstinent due to higher levels of anticipated or experienced withdrawal symptoms. July 2008. challenge or day. dump irrational fears. Relationship of perceived risks of smoking cessation to symptoms of withdrawal. Reading symptom lists may tend to cause the mind to look for and expect symptoms to occur. This phenomenon .like trying to watch a rose bud open . mental expectations are capable of generating physical symptoms. Sometimes we don't even notice a particular symptom until the discomfort of a prior one subsides.com & WhyQuit. and depression during short-term smoking abstinence.

The Journey Home frequently. . Belief in addiction’s primary deception can result in anxieties that overwhelm us. The brain isn’t just downregulating acetylcholine receptors associated with dopamine pathway stimulation. 281 Homeostasis. including adrenaline and serotonin pathways. they are also using brain imaging studies and other non-invasive exams to discover how the brain is physically altered by nicotine’s absence.283 Remember.”281 Our enslaved mind had adjusted to functioning within a sphere of nicotine normal. Thinking and dreaming about nicotine use do not cause relapse. Pages 887-899. The abstinence phobias: links between substance abuse and anxiety. Retrieved July 12. September 1984. fuel and feed anxieties on purpose. Addictive Behaviors. avoid skipping meals. alcoholism or nicotine addiction. if a big caffeine user consider a reduction of up to one-half of our normal daily intake. this adventure home to a nicotine-free life can turn out to be the most deeply satisfying personal experience of our entire life! Many withdrawal symptoms have roots in the absence of nicotine. and the time needed for the mind to physically adapt to functioning without it. Anxiety sensitivity: relationship to negative affect smoking and smoking cessation in smokers with past major depressive disorder. It takes action. Homeostasis is defined as “the ability or tendency of an organism or cell to maintain internal equilibrium by adjusting its physiological processes. researchers are already cataloging subjective symptom reports by tens of thousands who have attempted cessation. . Nov-Dec 2001. sip on some form of natural fruit juice for the first three days. The American Heritage Science Dictionary. it is impossible to fail so long as no nicotine enters the bloodstream. It may see ending its use as akin to starving ourselves to death. One study suggests that much of the underlying current of anxiety felt during the first seven days appears to be the product of a mind preoccupied with risk of relapse. measure and quantify all cessation sensitivity interplays.reference.com/browse/homeostasis 282 Hall SM.com website: http://dictionary. We can also generate. The International Journal of the Addictions. et al.Whether dealing with heroin dependency. While it may take science decades to untangle. An addict could easily sabotage his or her own recovery by purposefully focusing on the negative. 2008. anxiety is a common recovery symptom among many drugs of addiction. It is resuming full control of the flow of all neuro-chemicals that were influenced by nicotine. Pages 613-631 283 Brown RA. allowing emotions to fester and build. Anxiety . Volume 26(6). from Dictionary.282 Recovery anxiety can have many sources. The primitive limbic mind has been fooled into associating nicotine use with survival. As seen earlier. Volume 19(6). We can then intentionally crash our emotions in hopes of providing sufficient justification to relapse.152 Freedom from Nicotine . Now that nicotine’s arrival has ended the brain’s grand design in trying to keep things the same by maintaining homeostasis is a critical part of our ticket home.

Although adrenaline was a non-addictive element of our nicotine high. keep an eye on caffeine intake as caffeine intoxication can foster anxieties. the good news is that it only takes a couple of days of 284 Ward. Irritability -. deep breathing while intentionally working to relax and reassure a frightened mind may help diminish anxieties. It’s during this period that our mind is forced to accept the fact that all nicotine is gone. Anger .Anger apparently peaks for the average quitter at about 48 hours (day 2) and within 72 hours is beginning to return to near pre-cessation levels. unless in the grips of self-induced fears. or cessation anger simply reflects the boiling point of anxiety driven fears. as early as three days and homeostasis sensitivity re-adjustments can be felt bearing fruit. and provides fascinating recovery symptom insights. For some. By then. both begin hovering back around pre-cessation levels within two weeks. Limiting sugar intake may have a calming effect. Oh.seems to peak at about 48 hours while restlessness peaks at 72 hours.com 153 Withdrawal symptoms peak within 72 hours as the undercurrent of anxieties begin to subside. Early healing is rapid. While simple to sit here writing about the benefits of dumping needless anxiety generating fears. Yes. May-June 2001. Eating small portions of healthy food more frequently will help stabilize blood sugars and avoid having to deal with anxieties associated with the onset of hunger. on average. anxieties peak on day one (within 24 hours) and. whether the rational mind uses anger to invoke the body’s fight or flight response. Addictive Behaviors. According to the study. we should begin noticing the underlying current of anxieties begin to ease off. . and about there being no need to be afraid of coming home after years or even decades of chemical captivity. Pages 311-327. it’s wreckage that’s quickly cleared. MM et al. you may still feel disconnected and foggy for a while (as discussed below) but overall brain function is now on the mend. oxygen rich blood serum.© 2009 FFNicotine. within two weeks return almost to pre-cessation levels. yet brain function seems to be getting better not worse. If so. emptying the mind of nicotine can feel like an emotional train wreck. A 2001 study by Ward entitled "Self-reported abstinence effects in the first month after smoking cessation. If we remain 100% nicotine-free for just 72 hours.often anxiety's aftermath -. Volume 26(3).284 The Ward study found that. I do appreciate that it is easier said than done. billions of brain neurons are basking in nicotine-free. Self-reported abstinence effects in the first month after smoking cessation. as the brain works around the clock to restore homeostasis.com & WhyQuit. As mentioned in Chapter 8. for most." may be the most detailed withdrawal symptom study ever. It also can’t hurt to use physical activity or exercise to stimulate blood circulation. Slow.

down four inches of trachea or windpipe. What isn’t debatable is the fact that as nicotine addicts. The next beat would pump it through the left ventricle before being ejected upward into the aorta. 2004. 286 Ochs M et al. Volume 11(3). find a punching bag. or bite your lip if need be. Increasingly. Walk. The amount of nicotine from that first puff would be sufficient to occupy up to 50% of our brain’s a4b2type acetylcholine receptors. It then crossed the blood brain barrier. friends or other support network. Once inside each lung it would descend down ten smaller bronchial tubes before striking an estimated 240 million286 thinly walled air sacs called alveoli. Pages 336-341. nicotine was pumped over to our heart where between beats it collected in the left atrium. friends or co-workers. We smokers didn’t need patience. We could quiet any urge within 8-10 seconds of a puff. depending on pH buffers or added abrasives Is it any wonder that we nicotine addicts have very little patience when it comes to satisfying depletion related urges. Find ways to vent frustrations that won't cause needless hurt to family. Here nicotine passed through each alveoli membrane and into the bloodstream’s pulmonary veins. As active users.285 Impatience conditioning is even worse among smokers. These receptors would stimulate our brain dopamine pathways creating a powerful dopamine “aaah” sensation. January 1. chewed or dipped. Nicotine delivery engineering is mastering use of alkaline pH buffering to shorten the time needed for nicotine to penetrate oral mouth tissues and enter the bloodstream. Advances in Dental Research. we were each conditioned by our dependency to be extremely impatient when it came to satisfying urges and craves. craves and anxieties? 285 Benowitz NL. Share your feelings with family. bend a piece of steel. Nicotine laden smoke would travel into our mouth and throat. The number of alveoli in the human lung. and then branch into our left and right lungs via our two main bronchial tubes. Impatience . If sucked.The Journey Home recovery patience to begin seeing improvement. vent into a pillow. Systemic absorption and effects of nicotine from smokeless tobacco.Whether impatience is an independent recovery symptom or simply an expected result of anxiety. Inside the bloodstream. Volume 169(1). loved ones. where it branched and traveled to the brain via either the carotid or vertebral arteries. the entire journey took less than 10 seconds. When smoked. the oral nicotine user’s impatience is satisfied in a minute or two. . anger and restlessness is subject to debate. neither do those using chewing tobacco and snuff. Pages 120-124. run. American Journal of Respiratory and Critical Care Medicine. past our larynx (housing our vocal cords).154 Freedom from Nicotine . we were each in full control in responding to and quickly satisfying those early urges announcing it was again time for replenishment. September 1997.

Nicotine is no longer our spoon. Continuing to attempt to skip meals will cause decline in blood sugar (glucose) levels. Brisk walks. focus and an inability to think clearly can be associated with low blood sugar. Once we stop putting nicotine into our body the adrenaline feedings end. consider drinking some form of natural fruit juice during the first 72 hours.288 287 Brody. Women would be well advised to put a very small amount of fuel into their stomach about every three hours and men at least every five. which reduces brain oxygen and impairs concentration. September 2001. Pages 77-84. which pumped stored fats and sugars into our bloodstream.According to the Ward study. Even if unable to entirely stabilize blood-sugar fluctuations the symptom is temporary and relief on the way. It isn't necessary to eat more food but to learn to spread our normal daily food intake out more evenly over the entire day. You may want to temporarily reduce or avoid alcohol. Nicotine use caused our brain to release adrenaline which in turn activated "fight or flight" pathways. to one degree or another. Cranberry is excellent. Volume 55(1). Pages 313-319. other physical exercise or slow deep breathing may deliver additional focus by increasing oxygen to the brain. the up to 3 minutes needed to outlast a cue induced crave trigger. 288 Ernst M. January 1. Neuropsychopharmacology. 2004. Differences between smokers and nonsmokers in regional gray matter volumes and densities. the feeling that our concentration is not as good or that our mind now lives in a fog is experienced.com & WhyQuit.com 155 So how do we develop the patience to navigate the up to three days needed to achieve peak physical withdrawal. Poor concentration. It's why we were able to skip breakfast and/or lunch and yet not feel hungry. by almost two-thirds of recovering nicotine addicts. life-giving oxygen is a far healthier brain stimulant than a super toxic chemical that likely eats brain gray matter287 and destroys memory. which in turn could impact concentration. It's important to understand that nicotine force-fed us stored fats and sugars with each new puff. The return of our clearness of mind and concentration may seem ever so gradual but within two weeks most begin experiencing concentration levels very close to those of never-smokers. AL et al. or the duration patience needed to allow new nicotine-free memories time to bury reminders of years of bondage? The primary answer is just one moment and challenge at a time. As discussed in Chapter 8. Inability to concentrate or a foggy mind . et al. Biological Psychiatry. Volume 25(3). Remember. Not only will it aid in helping stabilize blood sugar. it is acidic and may slightly accelerate elimination of the alkaloid nicotine.© 2009 FFNicotine. unless diabetic or our health care provider recommends otherwise. Smoking history and nicotine effects on cognitive performance. .

Journal of Consulting and Clinical Psychology. persistent aches or pains. 2008.S. National Institute of Mental Health. overeating. feelings of guilt. It likely results from a combination of factors including psychological. feelings of hopelessness and/or pessimism. History of depression and smoking cessation outcome: a meta-analysis. During nicotine withdrawal. accessed July 19. . early-morning wakefulness. including sex. we all occasionally feel sad or blue but normally such feelings pass within a couple of days. insomnia. et al. the good news. restlessness. Pages 748-755.289 researchers report no difference in either short-term (less than 3 months) or long-term cessation recovery rates (greater than 6 months) between smokers with a history of depression and those without. Volume 106(4). environmental and genetic.S. Some experienced these symptoms when they began taking varenicline. While we continue to see evidence suggesting that adolescent nicotine use may contribute to causing depression. biochemical. agitation. worthlessness and/or helplessness. suicide attempts. Pediatrics. depressed mood. 2008. 290 Hitsman B.290 According to the U. Some patients using Chantix and Champix (varenicline) have experienced changes in behavior. also see. thoughts of suicide. both temporary neuro-chemical desensitization and normal psychological emotional loss can give rise to sadness and depressive-type symptoms. your family or caregiver notice agitation.291 There are many types of depression and no one single cause. cramps or digestive problems that do not ease even with treatment. But should moods fostered by a healing brain or due to normal and expected sadness be classified as clinical depression and mental illness? 289 Iñiguez SD. not for those taking cessation medications. If either you. Depression. stop taking varenicline and call your doctor immediately. et al.156 Freedom from Nicotine . 2008 [Epub ahead of print]. If using any quitting medication do not rely upon this book regarding any symptoms but instead present any and all concerns to your treating physician or pharmacist. October 2000. National Institute of Mental Health (NIMH). Sadness and depression are commonly seen in association with withdrawal from most addictive substances. Nicotine Exposure During Adolescence Induces a Depression-Like State in Adulthood. difficulty concentrating. Neuropsychopharmacology. depressed mood. or changes in behavior that is not typical for you. December 17. loss of interest in activities or hobbies once pleasurable.The following depression discussion is intended for cold turkey quitters only. or excessive sleeping.The Journey Home Sadness and depression WARNING . First. and others developed them after several weeks of treatment or after they stopped taking it. Pages 657-663. or appetite loss. August 2003. Depressive symptoms and cigarette smoking among teens. Internet article last reviewed April 3. headaches. irritability. Goodman E. et al. fatigue and decreased energy. 291 U. and suicidal thoughts or actions. or if you develop suicidal thoughts or actions. Volume 71(4). NIMH states that symptoms of depression may include persistent sadness. remembering details and making decisions. anxious or "empty" feelings.

“And certainly if someone is felt to have a normal reaction to the loss of a loved one or a stressful situation. Extending the bereavement exclusion for major depression to other losses: evidence from the National Comorbidity Survey.” where it is normal to expect temporary depression to be seen.© 2009 FFNicotine. First’s new study. during which he discussed a new study he coauthored that sheds light on the question of whether or not the DSM-IV "bereavement exclusion" should extend to “other types of losses. So it was a mild version of depression that occurred following a loss such as divorce and other things like that. they are excluded and denied the diagnosis if their depression is a normal reaction to the death of a loved one. The American Psychiatric Association’s DSM-IV manual (Diagnostic and Statistical Manual of Mental Disorders. The Clinical Definition of Depression May Change. Pages 433-440. “When a clinician makes a decision about whether to use psychotherapy or mediation or some combination.” He was asked about treatment of those experiencing normal and expected sadness. expected and temporary depression. Fourth Edition) provides standards for diagnosing depression. All Things Considered. probably the clinician would err on the side of being less aggressive with respect to treatment. Faculty Profile. Michael First is a physician and psychiatry professor at Columbia University Medical Center and was editor for the DSM-IV standards.” “For instance it would not include symptoms such as suicidal ideation or severe slowing down in the way you talk.292 Dr. but not when the loss is associated with ending a long and intense chemical relationship? Dr. 2007 www. . was able to demonstrate that “25% of people who were diagnosed with major depressive disorder in the study looked just like the people who we would consider to have normal grief.” he notes.org 294 Wakefield JC.” 292 Columbia University Medical Center.” said Dr. Michael First MD. the depression has to “last less than two months and be relatively mild. Volume 64(4).”294 “So it really raises questions about whether or not these individuals should be considered normal in the same way someone who has normal grief would be considered normal. Department of Psychiatry. First.npr. the severity of the symptoms play an important role. 2008. 293 National Public Radio. in order to fall under the “bereavement exclusion” for normal. According to Dr.”293 Dr. So why exclude drug induced depression but not depression related to ending drug use? Why is it normal to experience depression related to the loss of a loved one. First did an interview with National Public Radio in April 2007.” says a leading U. a loss of a job. But even if a patient otherwise meets the criteria to be diagnosed with depression.com & WhyQuit. Archives of General Psychiatry. those can be just as traumatic as the loss of a loved one. expert. “For some people a very messy divorce. April 2007. updated 2005. which reviewed a national mental health survey. April 3. et al. viewed July 24.S. suddenly. or induced by alcohol or drug use.com 157 “Probably not. First.

First reminded listeners that “medications have side effects” and any potential benefits must be weighed against them. Pages 280-292. 296 Xu Z. Recovery reflects an end to a long and intensely dependent chemical relationship. Volume 951(2). only 20% of ex-smokers were reporting depressive-type symptoms by day twenty-eight. But new research is asking. and possible chronic organic depression.158 Freedom from Nicotine . In the Ward "abstinence effects" study. October 4. Brain Research. We should also note that some nicotine users suffer from underlying organic depression that is both chronic and significant. We need to keep in mind that the real quitting took place when nicotine assumed control."297 Education and self-honesty may be the quickest means of putting any sense of loss blues behind us. when we lost the sense of normal that defined how and what we felt while interacting with life. "Which came first. and fell to 33% (6 points below their starting baseline) by day seven. Cigarette-derived nicotine is not a medicine. We know that youth who take up smoking report increased levels of anxiety. 2002. et al. stress and depression. expected and will soon pass. which is normal. Some degree of sense-of-loss sadness is common and expected.The Journey Home Although normal sadness might benefit from medication. Amazingly. The percentage of quitters experiencing depressive type symptoms peaked at 53% on day three.295 It was once thought that those with depression smoked in order to self-medicate. Pages 311-327. The problem is in recognizing the difference between depression associated with a sense of loss. It’s about recovering the real us. 39% of smokers entering the study reported experiencing depression on the day prior to commencing recovery. As the brain restores sensitivities physiological. Addictive Behaviors. Volume 4(2). just one percentage point above the rate of non-smokers in the control group. April 2003. 297 Parrott AC. May-June 2001. 19% of never-smokers in the control group were then experiencing depression. As with the end of any long-term relationship. Some may not sense improvement when quitting and may actually feel worse. psychological and emotional bonds are broken. Adolescent nicotine administration alters serotonin receptors and cell signaling mediated through adenylyl cyclase. It is normal to feel a sense of loss and normal to navigate grieving. and have reports from adults who stop of "enduring mood improvements. Dr. The World Journal of Biological Psychiatry."296 We now know that an escalating sense of depression is part of each low felt between each nicotine fix as escalating depression accompanied increasing anxiety and frustration. By comparison. It can seem like the death of a friend or loved one. the period of cessation mourning and grieving can be as long or short as we need. nicotine addiction or depression. But how do we tell the difference? 295 Ward. Pages 49-55. that to some degree may have been partially masked by nicotine use and now needs treatment. or the end of a destructive chemical relationship. . Self-reported abstinence effects in the first month after smoking cessation. MM et al. Volume 26(3). This journey isn’t about quitting.

com 302 Coe JW. Remember. as Chantix and elsewhere as Champix. April 2005. Pages 59-69 [see Table 6] 299 Unpublished 2006 U. February 8. 2007 300 U. Volume 31(5). 2008 the U. April 2008 301 Pfizer.© 2009 FFNicotine. et al. I also want to briefly mention varenicline. Show #74. et al. Although we have no reported case or medical journal article discussing any cold turkey quitter having ever attempted suicide. et al. May 2008. Page A1. National Cancer Institute. on April 1. in arguments intended to help salvage varenicline from the FDA recall chopping block.S. Addiction. First. Food and Drug Administration. May 2005.200 quitters.S. New Safety Warnings About Chantix. as reported in the Wall Street Journal. The symptoms may occur even after the drug is discontinued. Food and Drug Administration reported that: “Chantix has been linked to serious neuropsychiatric problems. . Varenicline: an alpha4beta2 nicotinic receptor partial agonist for smoking cessation.com 159 Self-diagnoses can be dangerous. The English smoking treatment services: one-year outcomes.S. or your family is noticing mood changes. May 2006.298 including a 2006 survey by the U. National Cancer Institute Survey of 8. Smoking status of Australian general practice patients and their attempts to quit. Volume 100 Suppl 2. A physician's depression treatment resources include scores of non-nicotine and non-addictive medications. www. The drug may cause an existing psychiatric illness to worsen.com & WhyQuit. Addictive Behavior. Chantix Full Prescribing Information. depressed mood. agitation. including Wellbutrin (whose active chemical is bupropion).299 it doesn’t mean that bupropion does not benefit those experiencing depression. while at the same time blocking nicotine’s ability to occupy the receptor and induce stimulation. suicidal ideation and suicide. Pages 758-766. also see Ferguson J. Pages 3474-3477. Although long-term results from real-world quitting method surveys that have included Zyban have found those quitting without it actually do better than those using it.302 This reduced level of stimulation may be insufficient to keep some having certain pre-existing underlying disorders (such as depression or other mental health disorders) from experiencing the onset of serious depression and behavioral changes. The best advice I can give is that if you sense you are experiencing depression that isn’t lifting. or an old psychiatric illness to recur.S. FDA Patient Safety News. Journal of Medicinal Chemistry. Volume 48(10).Chantix. get seen and evaluated as soon as possible by your medical provider or at the nearest emergency medical facility. including changes in behavior. Pfizer (the pharmaceutical company marketing varenicline) has come dangerously close to suggesting that depression in cold turkey quitters can become so great that they too commit suicide. varenicline not only blocks nicotine from stimulating dopamine pathways but 298 Doran CM. It stimulates dopamine pathways via the exact same a4b2-type acetylcholine receptors that nicotine would have occupied.”300 I mention varenicline for two reasons.S. which is marketed as the quit smoking medication Zyban. which is marketed in the U.301 But receptor stimulation by varenicline is significantly less than with nicotine (35 to 60%). Varenicline is what’s termed a partial agonist.

gov website.PubMed. due to carbon monoxide’s fourhour half-life robbing our blood of the ability to receive and transport oxygen. The problem is that varenicline’s elimination half-life is 24 hours. alter your outlook and head in directions once avoided. having a 24-hour elimination half-life. What we do know is that no chemical such as varenicline. not end it. it may be that for some small percentage of users. that just one puff of nicotine and 8-10 seconds later they could steal the dopamine “aaah” that would induce relapse. loneliness is natural anytime we leave behind a long-term companion. If feeling overwhelmed by feelings of depression and sadness get help immediately. May 2008. either because they either were too long or interfered with our ability to smoke nicotine. It’s time we gifted ourselves a new companion.The Journey Home life as well. while a search of “suicide” located 46.317 studies. at the nearest emergency medical facility if necessary. But when the two terms were combined into a single search (“smoking cessation” suicide). a healing and healthier “us!” Climb from the deep. Climb out. What we know for certain is that smokers attempt to break nicotine’s grip upon their mind in order to save and extend their life. A July 2008 search of the term “smoking cessation” returned 15. Climb from the ditch. Given proper treatment. We know that they each had an alternative to continuing depression. the only results focusing upon quitting and suicide were associated with quitting medications. Chantix Full Prescribing Information. www.165 studies. was blocking their a4b2 receptors. or because our body could not muster the stamina needed. Loneliness or feeling cooped up . deep rut we once called home and taste the flavor of nicotine-free life. Many of us smokers severely limited the activities we were willing to engage in. which indexes and allows searching of the summaries (abstracts) of nearly all medical journal articles and studies. So long as those pills keep arriving. Push your body a bit harder than normal and sample the healing within. The National Institute of Health maintains the www. 303 Pfizer. there is absolutely no reason why anyone with a mental health condition cannot break free from nicotine too.Akin to the "sense of loss" felt with depression.160 Freedom from Nicotine . Why isn’t there any medical journal article documenting that any cold turkey quitter has ever attempted suicide? We can only speculate.com .Chantix. sample and enjoy. One of the most fascinating aspects of recovery is exploring life as an ex-user. that even if they stop now they’ll only reduce its influence by half after a full day without it. look around. even if a supertoxin. Lonely? Get to know the gradually emerging you. the only way they see to bring their suffering to an end is to contemplate ending life itself.303 It means that even if the user realizes that the medication is affecting mood or behavior.

web page visited August 26. significant weight gain can gradually destroy motivations to the point of making a 50% chance of losing 14 years of life look more appealing to the recovering ex-smoker than that next extra pound. hunger. in order to create what they believe will be easily acceptable relapse excuse for them or their loved ones. Some seek to replace missing nicotine induced dopamine “aaah” sensations with dopamine “aaah”s from extra food. A toothpick. low calorie foods like fresh vegetables. But as most of us realize. walk. the “aaah” from anticipating or eating food is extremely short lived. Yes. General Services Administration. While true that minor metabolism changes can account for a few extra unburned calories each day (a slower beating heart) they can be easily offset by enhanced cardiovascular abilities resulting from healing that includes a significant increase in overall lung function. a stick of sugarless gum. Additional food can serve as a hand-to-mouth oral crutch used to replace primarily cigarettes but also oral tobacco and NRT. eating does. If we should find ourselves reaching for food as a temporary early oral substitute (which is NOT recommended).It’s easy to attribute a newfound desire to consume large quantities of additional food to our rapidly healing taste buds and revived sense of smell. doing the dishes. Some admit to consuming large quantities of extra food in an attempt to intentionally gain extra weight. reach for healthy. 304 National Institutes of Health. The foundation of our dependency was a nicotine-induced flood of unearned and stolen dopamine.gsa.com 161 Increased appetite. brushing our teeth. Others have yet to re-learn to properly fuel their body now that nicotine is no longer their spoon. Its absence may lead to continued eating after our normal meal would have ended. we should see water retention return to normal within two weeks.com & WhyQuit. Many reach for extra calories and probably for a combination of reasons. Regardless of our motivation for taking extra bites. 2008 http://www. or cookie after cookie to keep the “aaah”s coming.© 2009 FFNicotine. It was a conditioned signal to our brain that eating was over. Many of us smoked or used oral nicotine to mark the end of meals. or even a nice extra deep breath may be all it takes. NIDDK. we need to be mindful that short-lived bursts of food-stimulated dopamine can quickly become a destructive crutch with potential to drink recovery’s dreams and desires dry.gov/cic_text/health/w8quit-smoke/#1 . Not smoking or using oral nicotine does not cause weight gain. Even without extra food.304 If so. We may need to find a new cue that our meal is over. this cue no longer exists. It required us to eat chip after chip. A few do all of the above. They seemingly try to eat their way out of hunger pains or food cravings.pueblo.S. You Can Control Your Weight as You Quit Smoking. Upon cessation. and weight gain . Federal Citizen Information Center of the U. it is common to see 3 to 5 pounds of weight gain during the first week due to water retention associated with physiological changes. our meal complete.

it would take gaining at least an extra 75 pounds during recovery in order to equal the health risk associated with smoking 20 cigarettes a day. Pages 55-68.Nicotine is a nervous system stimulant known to affect subconscious thought. Take a close look at caffeine intake if sleep is disrupted. There will be plenty of time later to shed them. Over time we may find that we don't need nearly as much sleep as we did while using nicotine. .Although rarely mentioned in symptom studies. Physiology and Behavior. the benefits of enhanced physical endurance will increase your ability to do so.306 Our sleep’s sense of "nicotine normal" becomes completely disrupted and “sleep fragmentation” is not unusual. Chest tightness . Pages 6S67-6S77. Mental relaxation can be as simple as slowly clearing our mind of all other thoughts by focusing exclusively on a single object or color. If we can handle doubling our caffeine intake without disrupting sleep then this isn’t an issue. or lung disease. Some evidence suggests it alters EEG monitored brain waves during sleep. Would we rather be a bit bigger and alive or a bit smaller but dead? Is life worth a few temporary extra pounds? Absolutely. or we may find that our body requires more. Relaxation through mind clearing and slow deliberate breathing can help induce sleep. Volume 23(3 Suppl).307 During recovery. Whether arising from tension.88(4-5). Trouble sleeping or insomnia . Power spectral analysis of EEG activity during sleep in cigarette smokers. new or pre-nicotine sleep patterns will emerge. Cigarette smoking and sleep disturbance (article in French). if we continue to consume the same amount of caffeine. turn to your physician or pharmacist for assistance. with no nicotine in the bloodstream to accelerate caffeine elimination. Don’t allow sleep disruption to become another lame excuse to sabotage recovery and destroy your freedom.The Journey Home I encourage you to accept early on that should some weight gain occur that the extra pounds are acceptable. If you normally drink a cola prior to bed imagine drinking two and how the additional caffeine might affect your ability to sleep. If sleep continues to be fragmented or is affecting your health. February 2008. be careful as 305 Zhang L. also see Underner M et al. Volume 22(1). Remember. 306 Page F et al. or if a heavy user. There are many sleeping aids available. July 2006. 307 Swanson JA. consider a reduction of up to one-half of normal caffeine intake to avoid over-stimulation. Gradually. lung healing. JanFeb 1997. and if you were a smoker. Pages 427-432. Addictive Behavior. Volume 133(2). But if not. Chest. June 2006. et al. Volume 30. stress.305 and diminishes the percentage of deep REM sleep (our high quality sleep) while increasing REM dream imagery. it isn’t unusual to hear chest tightness complaints from quitters. The effect of transdermal nicotine patches on sleep and dreams. depression or somehow related to coughing. Pages 425-432.162 Freedom from Nicotine . The impact of caffeine use on tobacco cessation and withdrawal. Rev Mal Respir. Nicotine somehow doubles the rate by which the body eliminates caffeine. safety or performance. we should expect to find twice as much caffeine circulating in our bloodstream.

As tissues re-sensitize and heal they may feel temporarily irritated. But as a site of other more serious diseases. Ciliary beat frequency in human bronchi and bronchioles. Coughing. a warm shower.com. January 1996.309 They act as a wave-like broom or slow moving carpet that sweeps secreted mucus. Ciliary function and the role of cilia in clearance. . mucus or nasal drip . Clary-Meinesz C. including serious heart conditions. ice or cool liquids may provide soothing and cough drops may generate moisture and temporary relief from minor discomfort. Some will be spit out in phlegm or mucus but most will be swallowed.According to the Ward study roughly 60% in recovery reported coughing on day two. Self-reported abstinence effects in the first month after smoking cessation. Volume 26(3). also see.© 2009 FFNicotine. pick up the phone and contact your doctor. 33% by day fourteen. Slightly sore mouth or throat . Spring 2006. Mucus and coughing are common.308 Consider making an appointment to have a thorough check-up if still coughing after having stopped smoking for one month. If so. and 15% by day twenty-eight. Get seen immediately should a cough ever produce blood in sputum. 309 Selwyn DA. it may benefit from relaxation exercises. Cilia inside lung bronchial tubes linking air sacs (alveoli) to our windpipe oscillate in unison at a rate between 5 to 11 cycles per second. Years of tar build-up are loosening. British Journal of Anaesthesia. et al. Cilia are microscopic hair-like projections that line nasal passages. A perfusion system for in vitro measurement of human cilia beat frequency. 2001. Addictive Behaviors. J. WhyQuit.com & WhyQuit. 311 Spitzer. Pages 311-327.311 They will soon be engaged in cleaning and clearing gunk from the lungs. Volume 76(1). if mouth or throat pain or discomfort persists. et al. 308 Ward. If at all concerned. the smart move is to get seen and have it medically evaluated. slow deliberate breathing or moderate exercise. A chronic cough can be a warning sign of disease. containing trapped contaminants.6 cycles per second]. Volume 19(1). It results in roughly 50% developing a chronic cough (chronic bronchitis). Journal of Aerosol Medicine.Study results are mixed on whether recovery actually causes sore throats. Pages 692-697 [11 cycles per second]. as inflamed bronchial tubes and lungs fight to expel trapped mucus containing pathogens. toxins and particulate. If related to anxiety or tension. 310 Stannard W. MM et al. Joel’s Library. May-June 2001. Powerful toxins numbed them to tobacco’s daily assaults. Pages 110-1155. Smoking’s Impact on the Lungs. Chest. The good news is that within three days of commencing recovery our cilia begin regenerating and within six months have fully recovered.com 163 chest tightness can also be a sign of more serious health problems. including lung cancer.310 Tobacco toxins inflict extreme damage on and near total destruction of a smoker’s cilia. Volume 111(3). A thorough examination that includes a simple chest x-ray can bring piece of mind. yet according to the Ward study many experience neither. Pages 111-115 [4. our windpipe (trachea) and bronchial tubes. March 1997. Years of tobacco use clearly damaged and irritated tissues. up and out of our lungs. 48% by day seven.

Pages R993-1004." Really? Is there scientific evidence for "8 x 8"? American Journal of Regulatory. Bad breath and nasty tastes . and fluids will keep mouth. in the street and threatened by an approaching car. Bleeding gums .164 Freedom from Nicotine . The American Review of Respiratory Disease. "Drink at least eight glasses of water a day. throat and respiratory tissues on the road to maximum recovery. Brushing a bit more frequently and mouthwash should help control any odors released from slowly healing tissues. Continued healing. Guess what? This is what it was like inside your mouth while still using but your senses were so dulled by tobacco toxins that they couldn’t notice.The Journey Home Clearly our lungs will benefit from fluids to aid with cleansing and healing. our gums are feeling the impact of tobacco and nicotine-free living too. It isn't uncommon to see a significant increase in lung function within 6 months.Gum bleeding is not unusual during recovery. 313 Buist AS. like never-users. “absence of evidence is not evidence of absence. The effect of smoking cessation and modification on lung function. . Clearly the tissues and capacities I didn't destroy have cleaned up rather well.312 as often said. I’m a bicycle rider. Surprisingly. Picture layer after layer of cells slowing dying and being replaced. But don't hesitate to get seen should your cough persist. nasal. July 1976.” Ice can sooth and moisten healing tissues. It’s 312 Valtin H. those not yet destroyed clean up nicely. the ex-user’s gums are more prone to bleeding. oxygen rich blood. I thought I'd damaged these lungs beyond repair. I did not discover the extent of my lung healing until I looked up the street and saw my dog out of our yard. But I do run-walk a few hundred feet at a time now and then and I’m not nearly as winded when the running stops and the walking phases starts. Advised that I have early emphysema.Healing senses of smell and taste may find it hard not to notice horrible odors and tastes rising-up from healing lungs or oozing from tobacco marinated gums and mouth tissues. Although the “8 x 8" water drinking rule is under attack for not having any studies to back it (drinking 8 ounces of water 8 times daily). Although destroyed air sacs can never be replaced. it isn’t like I’m some big runner now. Nicotine is a vasoconstrictor that actually constricts and diminishes blood flow. Cough syrups or decongestants may also bring temporary relief from coughing or irritation. frequently and intensely we used tobacco it could take some time for these tastes and odors to fully dissipate. Volume 283(5). Pages 115-122. Depending upon how long. Integrative and Comparative Physiology.313 I couldn't run 200 feet prior to quitting and truly thought I would never do so again. I’m like Joel. not less. Volume 114(1). Aside from the impact of brisk brushing that attempts to whiten tar stained teeth. time. November 2002 Nov. Sometimes it’s nice being wrong.

a known vasoconstrictor. http://www.No study has yet identified headaches as a significant recovery concern. Medical Encyclopedia. It found that 33% of smokers reported having headaches immediately prior to recovery. mind clearing with thought focusing exercises. Within 5 days the liquid sticky plasma proteins normally released by healthy gums had significantly increased and within 2 weeks were comparable to those of nonsmokers. Smoking cessation increases gingival blood flow and gingival crevicular fluid. http://nlm. National Library of Medicine. October 1997. Headaches . Headache. 2008. Journal of Dental Research. Volume 26(3).317 Ward’s finding of greater incidence of headaches in active smokers is supported by other studies.S.© 2009 FFNicotine.com & WhyQuit. The impact of cigarette smoking on headache activity in headache patients. Self-reported abstinence effects in the first month after smoking cessation.S. Pages 1653-1659. National Institutes of Health. Call your dentist if at all concerned about gum bleeding. dropped to 17% on day seven. web page updated July 18.com 165 thought that this may account for smokers having thicker gum tissues. and declined to a low of just 11% by day fourteen.318 Vasoconstriction is the narrowing of blood vessels with restriction or slowing of blood flow. 314 Villar CC et al. 2007. Addictive Behaviors. Pages 267-272. Medline Plus. Tension headaches may be due to tight muscles in our shoulders. Should a day three headache occur. smoking cessation. Jan-March 2003. Volume 76(10). depression or anxiety. a warm bath or shower. While the Ward study notes a slight day-three increase. Headache. 316 Krall EA. web page updated January 22.gov/MEDLINEPLUS/ency/article/002338.315 But if it takes a bit of bleeding to begin gradually reversing the risk of experiencing 240% greater tooth loss than a non-smoker. and tooth loss. National Library of Medicine. gingival (gum) blood flow rate was "significantly higher at 3 days" into recovery. Medical Encyclopedia. Pages 329-332. “the most common type of headache is a tension headache. Smoking. Pages 311-327. Volume 31(4). 317 Ward. They are often related to stress. May 1991. 319 National Institutes of Health and U.nih. keep in mind that according to the U.nlm. or physical exercise may help relieve tensions and bring relief.314 According to a 2004 study. Volume 17(1). caused by contraction of the vessel’s muscular wall.htm 320 National Institutes of Health and U.319 But nicotine’s arrival has ended and brain blood-oxygen and carbon monoxide levels have returned to normal within twelve hours of commencing recovery. Smoking influences on the thickness of marginal gingival epithelium. 318 Payne TJ.gov/medlineplus/headache. rest. Pages 41-45.”320 Relaxation and slow deep breathing. Volume 31(5). Interestingly.S. Journal of Clinical Periodontology. which suggest nicotine. those reporting headaches peaked on day three (72 hours) at 44%. as a primary culprit.316 so be it. it also provides evidence that recovery may actually reduce headaches. Aspirin and a host of other over-the-counter headache medications are available. MM et al. 315 Morozumi T et al. Pesqui Odontol Bras. neck.html .nih. April 2004. Vasoconstriction. scalp and jaw. Medline Plus. May-June 2001.

Pages 717-724. 324 Hajek P.nih. an anticholinesterase with parasympathomimetic activity. 323 Aubin HJ. http://www.323 The lone exception appears to be the Ward study which found that while 16% reported nausea on day one (as compared to 2% at precessation baseline).gov/medlineplus/nauseaandvomiting.gov/ddiseases/pubs/constipation/ . Volume 9(3). Nausea and Vomiting. August 2008. November 2003. neostigmine. juice or other liquids free of alcohol and caffeine. National Institutes of Health (NIH) “the most common causes of constipation are poor diet and lack of exercise. 16% on day seven. the rate dropped to 11% on day three. 325 Lagrue G.”321 Nausea usually is not identified as a recovery symptom. Effects of abstinence from tobacco: Valid symptoms and time course. et al. The article indicates that “magnesium salts are the first-line treatment for this problem.” “As food moves through the colon. 2008. Constipation . Stopping smoking and constipation. 07-2754.166 Freedom from Nicotine . Pages 246-248. National Library of Medicine. Thorax. which was recently found to cause nausea in 37% of users. Addiction. 326 National Institutes of Health. Volume 98(11). JR.S. “Muscle contractions in the colon then push the 321 National Institutes of Health and U. Varenicline versus transdermal nicotine patch for smoking cessation: results from a randomised open-label trial.”325 Aside from adjusting to nicotine’s absence. Usually it isn’t serious and benefits by avoiding solid foods for at least six hours. become a factor motivating relapse.html 322 Hughes.S. NIH Publication No. NIDDK. and meats.The Journey Home Nausea . February 2006. making bowel movements softer and easier to pass. appears remarkably effective in correcting this disorder. 9% at two weeks. et al. But constipation is correctable and we need not suffer. It found that constipation levels peaked at about two weeks.Constipation can. Medical Encyclopedia. March 2007.”326 Aside from more fiber. et al. The digestive system needs time to adjust to functioning naturally without it. and 4% on day twenty-eight.Nausea is “an uneasy or unsettled feeling in the stomach together with an urge to vomit.niddk. Volume 35(2 Pt 1). less fats and increased activity. nicotine interacts with digestive tract smooth muscle contractions (peristalsis). http://digestive. Stopping smoking can cause constipation. it’s caused by “a diet low in fiber or a diet high in fats. web page updated July 28. but need not. what other factors contribute to constipation? According to the U. Pages 3215-327. such as cheese. the colon absorbs water from the food while it forms waste products.” Regarding diet. Pages 1563-1567. the NIH recommends plenty of water.324 According to a 2006 study. Nicotine & Tobacco Research.nlm. July 2007. Constipation. [Article in French]. Medline Plus. Volume 63(8).” explains NIH.nih. or stool. eggs.322 except in association with use of cessation medications such as varenicline (Chantix or Champix). “Liquids add fluid to the colon and bulk to stools. A 2003 study found that one in six new ex-smokers developed constipation and that in one in eleven the problem became severe (“very or extremely constipated”). If they fail. which may worsen constipation. Presse Medicale.

both oral and smoked. http://www. While early recovery may leave us feeling emotionally drained. If it occurs.ffn. Nicotine & Tobacco Research. March 2007. By the time stool reaches the rectum it is solid. Pages 3215-327. and grains that the body cannot digest. We experience a metabolism reduction. 329 Spitzer.” “The first few days. Pages 217-230. July 19.© 2009 FFNicotine. Why extra fiber? “Fiber is the part of fruits. dry stools that are difficult to pass. it can be difficult telling the difference between ‘normal’ withdrawal 327 Hughes. However. because most of the water has been absorbed.com/topic/23017 . It is not normal to feel physically tired or fatigued. 328 Hughes JR.” writes NIH.” “Constipation occurs when the colon absorbs too much water or if the colon’s muscle contractions are slow or sluggish. Effects of abstinence from tobacco: Valid symptoms and time course. physically we should soon be feeling much better with more energy than we’ve felt in years. depending on the person. our breathing becomes shallower and our body is no longer feeling the effects of. “Often when people quit smoking they may find that medications that were adjusted for them while smoking may be altered in effectiveness. Our heart beats slower. “Soluble fiber dissolves easily in water and takes on a soft. and others may need to get re-evaluated for proper dosages.” NIH defines “constipation” as “having a bowel movement fewer than three times per week.328 The body is shedding the effects of years of dependence upon a stimulant.yuku.” According to NIH. and exercise-induced fatigue.327 In fact. some of which may have interacted with medications we were takings. gel-like texture in the intestines. causing the stool to move through the colon too slowly. tobacco.com & WhyQuit. Medication Adjustments.” writes Joel. and working to expel. normal stool elimination may be three times a day or three times a week. thyroid.” says NIH. JR. blood sugar drugs. Volume 9(3). an endless stream of arriving toxins. smoking. the body is working less not more. If anything. June 1984. J. get seen and find out why. vegetables. stools can become hard and dry. Journal of Behavioral Medicine. Possible Medication Adjustments As noted. “some people think they are constipated if they do not have a bowel movement every day. As a result. Physical activity. contains thousands of chemicals.com 167 stool toward the rectum.The majority of studies conclude that physical fatigue is not a normal withdrawal symptom. 2001.” Consult your physician or pharmacist and obtain relief should constipation concerns arise. Volume 7(2). depression. exercise induced fatigue has been found to be a symptom of smoking. Physical fatigue not a symptom . et al.329 “People on hypertensives. The bulk and soft texture of fiber help prevent hard. Insoluble fiber passes through the intestines almost unchanged.

“Why am I having trouble breathing?” “It’s like I need to keep breathing in deep. your question. how frequently they occur. Key to quality and effective medical treatment is effective communication between patient and physician. Oral tobacco users bring more than 2. Old symptoms can disappear. During a 2008 question and answer session before roughly 200 inmates at a woman’s prison that had recently gone tobacco-free. concerns such as this are not uncommon.330 Burning cigarettes give off more than 4.” I asked. Surgeon General. Still. “But once through the first few days. Now I’m down to just two. how could I possibly know the actual cause? I’d be guessing. When I receive them. A complete picture will greatly aid our doctor in determining whether there is a need to increase. what aggravates them and the medications you’ve been taking. “I knew this policy change was coming and I quit a month ago. including those which may have been caused by tobacco use.” Don’t think only in terms of new symptoms. . qualified to evaluate. Reducing the Health Consequences of Smoking: 25 Years of Progress: A Report of the Surgeon General: 1989. cholesterol and breathing. Difficulty breathing or shortness of breath is not normal. blood pressure.The Journey Home symptoms and medication dosage issues. I am a cessation educator who teaches recovery. “I don’t have a question but a comment. Page 79. hypertension. one lady in the back raised her hand. Point out to the doctor that you have recently quit smoking and started to notice the specific symptoms just after quitting and that they haven't improved over time. breath after breath after breath.168 Freedom from Nicotine . how long they last. when they were first felt. that 330 U. he or she should speak to the doctor who has him or her on the medications. I was on eight different medications for my heart. At the time. Let’s take a closer look at one that if it should occur. including symptom possibilities. my initial thoughts are outrage and sadness. “Yes. they are capable of hiding a host of medical conditions. decrease.000. I am not a trained and skilled physician. Be sure to accurately describe any symptoms.550 chemicals into their body. Although well intended. difficulty breathing.” notes Joel. Even though the symptom being described may sound like normal recovery. A mini-pharmacy.S. Possible Underlying Hidden Conditions Stay alert for the possibility of medical conditions that were being masked and hidden by our dependency. diagnose and treat actual conditions.” she replied. change or discontinue medications.” A big cheer went up. if a person who is on medications for medical disorders finds him or herself having physical symptoms that just seem out of the ordinary.” Rarely a day passes in overseeing our Internet sites (WhyQuit and Freedom) without arrival of an email inviting us to play Internet doctor. could be noticed within the first 72 hours.

I tell them it isn’t normal. what are the odds of someone in the first few days of recovery developing pneumonia or noticing a hiatial hernia? Probably pretty small. National Library of Medicine. rapid ascent to high altitudes. congestive heart failure (CHF). is known to relax airway muscles and expand bronchial tubes. or pollen). obesity.ffn. Pages 703-077. Keep in mind that coincidental illnesses and condition could happen during recovery have nothing to do with it. . http://nlm. theobromine compared favorably in improving breathing in young asthma patients. If a cigarette contains 5% cocoa it also contains up to 1 milligram of theobromine. as brought to my attention by Schwartz. the flu and get sick. theobromine. Volume 76(5). asthma. The Journal of Allergy and Clinical Immunology.htm 332 ASH. allergies (such as to mold. et al. Tobacco Additives. 1999. October 1984. L.© 2009 FFNicotine. airway obstruction. 335 Simons FE. http://www. resulting in a bigger hit or bolus of nicotine assaulting brain dopamine pathways sooner. dander. “I'm an ADDICT! Hooray!” March 2. Pages 1261-1270.6% of its weight.com & WhyQuit. Breathing difficulty.yuku. panic attacks. But again. this could keep the user loyal to their brand and coming back for more. It is suggested that this might allow more nicotine-laden smoke to penetrate deeper and faster. According to Philip Morris. 1999. Medline Plus.332 A chemical within cocoa. or gastroesophageal reflux disease (GERD).nih. How wrong and damaging could guessing be? Shortness of breath can be caused by “lung disease. pulmonary hypertension.html. interstitial lung disease. heart arrhythmias. Journal of Applied Physiology.org. 2007. it is reported that cocoa may cause cigarette smoke to act as a breathing nebulizer. pneumonia. and that in competition against theophylline.331 Hidden conditions aside. 2002. http://old. with less oxygen in the air.com 169 this person probably has a breathing disorder that tobacco industry cigarette engineering kept hidden from them. compression of the chest wall.335 But Philip Morris argues that it is “unlikely” 331 National Institutes of Health and U.com/topic/115 333 Philip Morris USA. that they need to get seen by a doctor as soon as possible. I’d just be guessing. hiatial hernia. TMA Presentation on Cocoa to the Department of Health. In theory.334 that theobromine relaxes bronchial muscles. How might cigarette engineering contribute toward hiding symptoms of early asthma or emphysema? Although disputed by the tobacco industry. heart attack (myocardial infarction). inhalation of a foreign object. de-conditioning (lack of exercise). a disorder that was likely caused by years of smoking. cigarette engineering and nicotine addiction.gov/medlineplus/ency/article/003075. They also catch colds. a chemical used in breathing nebulizers. The bronchodilator effect and pharmacokinetics of theobromine in young patients with asthma. November 1985. dust-laden environment. July 14. Bates #2505520057 334 Hartiala J. Instead. October 18. Theobromine within cocoa accounts for 2.ash. Carmines.S. maximum concentrations of cocoa can be up to 5%.333 The tobacco industry knows that cigarette smoking constricts lung bronchial tubes. emphysema. But neverusers develop hernias too. web page updated April 12. coronary artery disease.uk/html/regulation/html/additives. Cigarette smoke-induced bronchoconstriction in dogs: vagal and extravagal mechanisms. Medical Encyclopedia.

Carmines. Viceroy Lights and Winston Lights. overcoming the influence of years and piles of use rationalizations and memories associated with them. et al. 339 chronic depression masked by nicotine. Tareyton Lights. Salem Lights.170 Freedom from Nicotine . . nearly all recovery symptoms are now behind us. Salem Lights.The Journey Home theobromine in cocoa added to cigarettes can produce “a clinically effective dose. 1979. Vantage. the vast majority of subconscious use cues have been extinguished and we are now focusing more on the final leg of recovery. Bates #2505520057 337 Carmines EL. a 1979 Brown & Williamson report documents that cigarette brands then containing more than 0. et al. The number of minutes each day. bad or ugly? World Journal of Gastroenterology. our physical addiction is no longer doing the talking. 1999. Bates #680224319 339 Vejbjerg P. Major depression following smoking cessation. TMA Presentation on Cocoa to the Department of Health. Tareyton Lights. Pages 263-265. Pall Mall Lights.5% licorice included: Belair. Volume 13(46). Viceroy Lights and Winston Lights. possibly also somehow suppressed. Celebrating Two Weeks of Healing! The beauty of two weeks is that while recovery is still ongoing. by the up to 900-degree temperatures found in cigarettes. Merit.5% cocoa included: Belair. 338 Brown & Williamson Tobacco Corporation. Benson & Hedges. Pages 6134-6139. Smoking in inflammatory bowel diseases: good. Volume 154(2). June 12. Kool Super Lights. 2007. Camel Lights. Doral. Cocoa & Licorice Contents of Competitive Hi-Fi Cigarettes. Merit. 341 Lakatos PL. October 18. Food and Chemical Toxicology.341 Remember. American Journal of Psychiatry. 340 Covey LS. The impact of smoking on thyroid volume and function in relation to a shift towards iodine sufficiency. But Philip Morris says its research shows that licorice extract is “pyrolyzed extensively” (decomposed due to heat). Marlboro Lights. Benson & Hedges. We’ve traveled far enough to begin sampling what it will be like arriving home.”336 Once secret industry documents evidence ongoing industry monitoring of both cigarette cocoa and licorice extract levels for at least three decades. February 1997.340 and ulcerative colitis. It is a natural poison. Parliament. Camel Lights. Brands then containing more than 0. September 2005. Now. Licorice extract contains glycyrrhizin which some contend is another means by which cigarettes act as bronchodilators. hidden or controlled by nicotine. European Journal of Epidemiology. Volume 23(6). 336 Philip Morris USA. Marlboro Lights.338 Other possible once hidden health conditions include thyroid problems masked by tobacco iodine. Pages 423-429. are beginning to grow. 2008. during which we do not entertain thoughts of wanting to bring nicotine into our body. Volume 43(9). Vantage.337 Although additives have likely changed significantly since. Pages 1303-1322. Toxicologic evaluation of licorice extract as a cigarette ingredient. nicotine is not medicine. December 14. The body and mind are nicotine-free.

whether appreciated or not. no nicotine today! . Remember. Be proud of yourself. Whether measurable or not.. generally less intense and shorter in duration.© 2009 FFNicotine. with each passing day the challenges continue to grow fewer.com & WhyQuit. You’ve come far and invested much.com 171 Our body has adjusted to functioning without nicotine and we’re standing on our own two feet.. Still just one rule . there is absolutely no guarantee that any of us could come this far again.

subconscious and conscious awareness to create an intuitive emotional richness that rivals the stars. defeated. September 2000. joy.344 The common thread is that each reflects an almost instant reaction as seen in facial expressions. Behavior Research Methods.343 Primary emotions include surprise. Volume. competent.The Journey Home Chapter 10 Emotional Recovery Feelings reflect emotional awareness or how we feel about the emotions stirring within us. Our emotions range from accepting. appreciated. curious. That isn’t to say that as nicotine addicts we didn’t have emotionally rich. delighted. our addiction infected nearly all of our emotions. Secondary emotions are all other emotions and result primarily from frontal lobe and intellectual processing and analysis of the influence of primary emotions. 6(10). A truly dynamic being. anticipating. 344 Libkuman TM.172 Freedom from Nicotine . fear. contented. bold. Rising and falling blood-serum levels of the psychoactive chemical nicotine impacted dopamine. et al. detached.342 Emotion can be broken down into three overlapping categories: (1) primary emotions. depressed. although appearing as just a list of words. 342 Quattrocki E. awed. (2) secondary emotions and (3) background emotions. annoyed. agitated. A. Volume 52(6). . aggravated. disgusted. blissful. disappointed. cheerful. It means that to varying degrees and frequency. affectionate. sadness and disgust. serotonin. compassionate. our mind’s unfeeling night sky would be empty and dark. acetylcholine. Pages 99-110. Pages 1061-1086. The structure and function of these beautiful minds combine with instinctive. bewildered. and glutamate. Emotion knowledge: further exploration of a prototype approach. dejected. with no processing or routing inside the frontal lobe of the brain. disrespectful. A Review Essay on Antonio Damasio's The Feeling of What Happens: Body and Emotion in the Making of Consciousness. Psyche. cowardly. Volume 39(2). caring. amused. varying emotions are the product of neuron and chemical interactions. Volume 8(3). Pages 326-334. amazed. also see Shaver P. constrained. norepinephrine. et al. October 2000. Yet. May 2007. gamma-aminobutyric acid. if the only emotions remaining were those untouched by our addiction. confused. aggressive. Although not easy. alarmed. Harvard Review of Psychiatry. Biological aspects of the link between smoking and depression. Journal of Personalty and Social Psychology. dreadful. anger. cruel. full and meaningful lives. bitter. et al. courageous. anxious. contempt. composed. June 1987. distant. alert. reflect on how life as a nicotine addict may have touched upon each. apprehensive. cautious. the seat of intelligence and thought. Multidimensional normative ratings for the International Affective Picture System. 343 Mosca. while reviewing the following list. bored.

Background emotions reflect feelings present when at rest. elated. jealous. sympathetic.com 173 dismayed.© 2009 FFNicotine. terrorized. triumphant. hysterical. lustful. nervous. glad. tormented. about recovery’s growing impact upon pride and self-esteem. hopeless. While the symptoms of recovery have physiological associations and were covered in the prior chapter. melancholy. infatuation. generous. pleasured. woeful. interested. overwhelmed. about brightening the stars that fill life’s sky. miserable. suffering. nicotine impacted primary emotions via the body’s fight or flight pathways. intellectualization. jolly. uncomfortable. secure. scornful. resentful. A central nervous system stimulant. neglectful. expecting. Imagine a life where satisfaction isn’t stolen every thirty minutes by ingesting an external chemical. insulted. exhilarated. many are also rooted in emotion and would fit well here. homesick. loathing. and background emotions were ridden hard by an endless roller-coaster ride of neuro-chemical lows and highs ranging from urges to “aaah”s. gloomful. independent. spiteful. when the onset of early nicotine withdrawal isn’t piled on top. ecstasy. resistant. hateful. ferocious. greedy. as is obvious. incomplete. stress or horror. The final category of emotion is background. enthusiastic. weary. optimistic. horrified. longing. proud. shocked. enjoying. enthralled. free. grumpy. humiliated. relieved. exhausted. familiar. prohibited. raptured.com & WhyQuit. unhappy. or homeostasis. lost. guilty. emotional recovery isn’t only about navigating the feelings and emotions brought on by recovery. interested. repulsed. troubled. Understanding the emotional journey allows greater control. subconscious and conscious recovery. regretful. outraged. reluctant. euphoric. jubilated. hostile. gleeful. embarrassed. . loving. shameful. tender. tense. impatient. mortified. passionate. worried and zealous. riled. revulsion. dramatic. thrilled. to a great extent we control the rate of emotional healing. uneasy. obligated. eager. smug. secondary emotions on a host of levels. hopeful. painful. Imagine relief being earned. How does the human mind protect and insulate itself from anxiety or psychological pain? It does so by employing defense mechanisms that work by distorting or blocking reality and natural instincts. too. How could we expect to know total calm or experience full relaxation with nicotine making our heart pound faster? Imagine the real flavor of agitation. The brain’s well-stocked arsenal of defense mechanisms includes denial. malicious. grouchy. fond. irritated. As with physical. envious. While withdrawal compels the body to commence physical healing. modest. lonely. stressed. displeased. sluggish. insecure. innocent. rejected. relaxed. displacement. vengeful. sentimental. panicky. happy. Think about the flood of emotion associated with never having to quit again. gaiety. pitiful. isolated. grieving. satisfied. indifferent. distressed. mysterious. timid. It includes healing many of the above emotions after years of chemical abuse.

sublimation. As we review each stage keep in mind the fact that the Kübler-Ross’s grief cycle of emotional loss is not etched in stone.com/joel . fantasy. Understanding the Emotional Loss Experienced When Quitting Smoking.The Kübler-Ross model identifies five discrete stages in the grief cycle when coming to terms with any significant emotional loss. rationalization. dependency upon nicotine may have been the most intense and dependable relationship in our entire life. Some phases may be absent while others get revisited.346 Albeit chemical.” It’s important in navigating emotional recovery to not get stuck in a stage prior to acceptance. http://whyquit. suppression.” Anger: “Have I really had my last nicotine fix? “This just is not fair!” Bargaining: “Maybe I can do it just once more. Joel’s Library. reaction formation. 345 Defense mechanism. New World Encylopedia. dissociation. I’ll just pretend and see how far I get. I’m feeling pretty good!” “I can do this!” “This is good. regression.174 Freedom from Nicotine . Routledge. nicotine’s “aaah” was always there. that’s 80 times a day that we puckered our lips up to some nasty smelling butt spewing forth scores of toxins and thousands of chemicals. Seeing and understanding each stage’s roots will hopefully help empower a smoother and quicker emotional transition home. "On Death and Dying.org/entry/Defense_mechanism 346 Kübler-Ross. 1982. Unlike when hunting for a lost pet or when our parents were angry with us. 2008. and withdrawal. If we smoked nicotine ten times per day and averaged 8 puffs per cigarette. What human on earth did we kiss 80 times each day? Who did we depend upon 80 times a day? How many times each day did we write or say our name? Imagine being closer to our addiction than our own name. http://newworldencyclopedia.” Depression: “This is never going to end.345 Kübler-Ross grief cycle . never once did it let us down. repression. Elizabeth." 1969.347 The five stages of emotional recovery include: (1) (2) (3) (4) (5) Denial: “I’m not really going to quit. April 3. 347 Spitzer. Unless wet and it wouldn’t light.” “I’ve earned a little reward. J. ISBN 0415040159. In 1982 Joel Spitzer applied the Kübler-Ross grief cycle model to the emotional loss encountered when quitting smoking.” What’s the use?” “Why bother?” Acceptance “Hey. identification.The Journey Home projection. undoing. compensation.

It is the flip-side of active dependency denial. While a positive force in allowing this journey to commence -. why take comfort in knowing where that one hidden cigarette rests or the location of that last pouch. The American Heritage Dictionary of the English Language. Clearly I hadn’t made it beyond denial.d. Fourth Edition. Although we may say we are ending nicotine use. (n. from Dictionary.com & WhyQuit. why do so many of us initially treat recovery as though some secret or hide in isolation? Why do we need an escape path? If convinced. those same anxiety defense tools will now distort reality to buffer and aid transition to a nicotine-free life. It hurts to recall the number of times I went three days and then “rewarded” myself with that one puff that spelled relapse. while embarking upon a journey from which there should be no return. If convinced.com 175 Denial The denial phase of emotional recovery is associated with ending a long and intense chemical relationship. Retrieved July 21. fault projections. But here. or create the illusion that the problem is somehow being solved.348 Most nicotine addicts we'll see today are well insulated by a thick protective blanket of unconscious denial rationalizations. It operates unconsciously to diminish anxiety by refusing to perceive that recovery will really happen. 348 Denial. during recovery. escapes.© 2009 FFNicotine.including allowing you the courage to reach for this book – it can also forecast relapse. next up would have been anger. Denial is the unconscious defense mechanism .). They insulate them from the pain and reality of captivity. on a host of levels the mind isn’t yet convinced. while suppressing most anxieties associated with doing so. tin or pack? Why not throw them out.that allows us to resolve the emotional conflict and anxiety that would normally be felt by a person living in a permanent state of self-destructive chemical bondage. minimizations. 2008. which used distortion and blocking techniques to provide cover and insulation that enabled us keep our nicotine relationship ongoing.com . intellectualizations and delusions. It almost seems as though I’d endured the worst of withdrawal just to renew and invigorate lame “it’s too hard” rationalizations for continued smoking. along with the ashtray or spit can? The denial phase protects against the immediate emotional shock of leaving the most intense relationship we may have ever known. It’s a shock buffer that allows us time to come to terms with where we now find ourselves. But if I had.just below the surface .

just one spark. It knows that an exaggerating mind is not an honest mind. Durable nicotine use memories flowing from captive dopamine pathways elevated that next fix to one of life’s top priorities. underlying anger anxieties can be used to intentionally fuel rage. If allowed. to vent. Is it at all surprising that anger can foster resentment at leaving. any excuse. and envy of those still using? Knowing the root cause.176 Freedom from Nicotine . and the world around us? The next Chapter on subconscious recovery provides a number of techniques for navigating a crave episode which may not peak for three minutes. It is a mind sick with tunnel vision. which ignores all positives while focusing only on negative. Sadly. ever. to let it all out. The anger phase of recovery is a period of healing where we begin to awaken to the realization that it may be within our ability to pull this off and succeed. become enraged or flee. It is also a means to experience the flow of missing adrenaline. While this high-energy phase of the emotional stage of goodbye is a normal step in recovery. dip or chew.The Journey Home Anger Anger is a normal and expected emotional recovery phase. But there are fine distinctions between anger felt during the emotional recovery stage and using anger as an adrenaline crutch or sick relapse ploy. our last puff. the educated quitter both recognizes its arrival and understands anger’s roots. fear of the unknown. But knowledge’s seed of reason knows that breaking nicotine’s grip upon our mind and life is not a logical reason to fight. that spark will activate the body’s fight or flight response. risk of succeeding. lash out. It knows that the spark is not the issue. freedom or feed-em. now all the quitter needs is some excuse. Is it any wonder that anger would be the mind’s reaction? It is now being struck with the very real prospect that a high priority relationship has come to an end. to turn a molehill into a mountain. a loaded mind in which intense exaggeration is poised to abandon rational thought. any spark. The issue is emotional recovery. releasing a cascade of more than one hundred chemicals and hormones. and an overwhelmed and exaggerating mind stands primed to lash out. I take no pride in recalling that I could intentionally became so nasty. Conflicting motivations. and create so much turmoil among those I loved. is already behind us. That just maybe. that I could convince them that I needed my cigarettes back. So how does a mind trained in recognizing and understanding recovery anger prevent it from harming both us. once part of our nicotine high. In that anxiety underlies both . Recognition is critical as it provides a protective seed of reason inside a mind looking for a spark. But emotional recovery has now transported us from fear of quitting to fear of success.

there is limited evidence of some forms of meditation diminishing blood pressure. cycling emotions. At times. non-destructive ways. Evidence Report/Technology Assessment Number 155. 349 While debate abounds about meditation’s ability to heal the body. We also need to remember that normal everyday life can produce anger too. without harm to innocent bystanders or us. Fears. just one second at a time. Take another slow deep breath while maintaining total inner focus. It’s what anger management is all about. Hopefully understanding and acceptance will help accelerate emotional recovery. and study quality to date has been horrible. recovery offers plenty of opportunities to encounter anger. Baby steps. Mounting inner recovery frustrations have just encountered a spark. It’s about a highly addictive chemical with tremendous impact upon our physical. reason and calm. Once things calm. or upon the sensations associated with inhaling and exhaling that next breath. Realize that unless being physically assaulted that only bad can come from unleashing our body’s fighting chemicals. June 2007. Meditation Practices for Health: State of the Research. But even then. Anger is almost never a solution. Clearly knowledge can provide the insights needed to recognize transitions and hopefully react in healthy. conscious and emotional well-being. subconscious. Have patience. leaving emotional wounds that may never heal. If possible. AHRQ Publication No. Hopefully it is now safe to respond to the spark with logic. see U. Let me leave you with one exercise in creating the patience needed to move beyond anger. Agency for Healthcare Research and Quality. Understand what’s happening and why. But if not. It reflects primitive instincts that are out of control. where does the mind turn next? What is anger’s solution? Why not try to cut a deal to keep our cake while having eaten it too? But this isn’t about cake. Slowly open your eyes as you begin to sense that your body’s fighting chemicals no longer flow. even in never-users. 07-E010. It brings strong potential to harm both us and innocent victims. Feel the cool air entering and its warmth while slowly exhaling. sit down.© 2009 FFNicotine.com & WhyQuit. an addict’s relapse ploy or feeling a sense of loss. Focus all concentration on your favorite color or object.com 177 crave episodes and anger episodes they’ll serve you well. we have it within us to fully control anger impulses. just one micro-second at a time. Can in-depth understanding of the emotional journey allow us to skip it altogether? Possibly but we have no studies. Recognize the anger building within.349 How long will the anger phase last? As long as allowed. don’t be disturbed as each step reflects deep and profound emotional healing. Feel the sense of calm and inner peace as it begins to spread. .S. anger’s causes may overlap and get tangled. Slowly close your eyes while taking a deep breath.

agitation. If allowed.” “just once” can easily evolve into “this is just too hard. it’s more about continuing this journey of recovery yet somehow bringing our dependency along with us.The following depression discussion is intended for those ending nicotine use cold turkey. and others developed them after several weeks of treatment or after they stopped taking it. stop taking CHANTIX and call your doctor immediately. loved ones or even our higher power. or changes in behavior that are not typical for you. or if you develop suicidal thoughts or actions. If either you.178 Freedom from Nicotine . not for those taking cessation medications. it wants more “aaah”s but wants freedom too.” Key to navigating conflicted feelings is in demanding honesty while keeping our primary recovery motivations vibrant and strong.” “things are getting worse not better. While reaching for many of the same rationalizations. the book itself will provide an abundance of fuel for the bargaining mind.” can easily culminate in relapse. Every user and every recovery are different. Sharing “averages” and “norms” will naturally generate tons of ammunition for those whose dependency or recovery traits are just beyond “average. Allowing freedom’s desire to die invites destructive and intellectually dishonest deals to be made. with us. Some patients using Chantix and Champix (varenicline) have experienced changes in behavior. But what happens to a grieving mind once it realizes that it can’t arrest its dependency while enabling it too? Depression WARNING . “Just one. as long as 100% of the planet’s nicotine remains on the outside it’s impossible to fail.” while saying “goodbye. depressed mood. Bargaining can be with our particular nicotine delivery device.The Journey Home Bargaining “Maybe I’m the exception to the Law of Addiction.” “this just isn’t the right time to stop!” Although a large portion of this book is about bargaining. the emotional conflict of wanting to say “hello. remember.” “too long. Instead of grief simply accepting an end to nicotine use. here bargaining’s focus isn’t so much on justification for remaining nicotine’s slave. and suicidal thoughts or actions. your family or caregiver notice agitation. without letting go. Instead of buying into relapse. Some experienced these symptoms when they began taking varenicline. or at least visiting now and then. They are the wind beneath our wings.” “Maybe I can do it just once!” Chapter 3 reviewed arguments used by the still feeding addict to attempt to justify that next fix. If using varenicline or any other quitting medication do not rely upon this book regarding any symptoms but instead present any and all concerns . Its aim is the impossible feat of letting go. depressed mood.

the symptoms cannot indicate a mixed episode. thinking clearly or making decisions. But even if a person exhibits 5 of the above 9 symptoms. 2007 www. So what’s the difference between a period of normal sadness and full-blown major clinical depression? Let’s look at the symptoms of major depression. The Clinical Definition of Depression May Change. (6) being tired without energy.” it is the expert opinion of the editor of the DSM-IV standards that depression that is a normal and expected reaction to a significant emotional loss is exempt under the DSM-IV "bereavement exclusion" from being classified as depression. . et al. the “bereavement exclusion. The above warning was necessary because depression is not some fixed and interchangeable emotion. The word depression can range from a short period of normal and expected sadness to full-blown clinical depression with suicidal thoughts.350 What I’d like to focus upon here is “why” is sadness or depression a normal step in the emotional grieving process? What is the purpose of depression? While the anger phase of emotional recovery is fueled by anxiety. Like the word “wind” it can range from a soft gentle breeze to a full-blown hurricane. Extending the bereavement exclusion for major depression to other losses: evidence from the National Comorbidity Survey. as though some license plate that would fit every car. accompanied by weight loss or gain. (8) trouble concentrating. or other important areas and may not be caused by substance use (e. must cause great distress or difficulty in functioning at home. (5) becoming so agitated. It’s why we have and need psychiatrists. 350 National Public Radio. also see Wakefield JC. medication).com & WhyQuit. which include many. do not use the following list to attempt to self diagnose yourself as the DSM-IV standards have other depression definitions too. drugs. (3) appetite much less or greater than usual. April 3. (9) feeling we’d be better off dead or having thoughts about killing ourselves. work.. a person must exhibit at least 5 of the following 9 symptoms for at least two weeks in order to be diagnosed as having “major depressive disorder” or MDD: (1) feeling sad. (4) a lot of trouble sleeping or sleeping too much.org. (7) feeling worthless or excessive guilt about things we did or didn’t do. (2) losing interest or pleasure in things we previously enjoyed.” As reviewed in the prior chapter under “Symptoms. alcohol. blue. planning or attempts.npr. April 2007. tearful. But in regard to cold turkey nicotine cessation there may be an overriding consideration. restless or slowed down that others begin noticing. many qualifiers. Volume 64(4). Archives of General Psychiatry. depression is emotional surrender. under the DSM-IV standards.com 179 to your treating physician or pharmacists. Generally. All Things Considered.g. But before doing so. so long as the symptoms are relatively mild and it doesn’t last longer than two months. Pages 433-440. It reflects a wide spectrum of varying degrees of hopelessness where anxieties often subside.© 2009 FFNicotine.

180 Freedom from Nicotine . Get seen and evaluated. Radcliffe Publishing. 2008. if you’ve been able to let go and fully accept letting go then the emotional journey is complete. that it’s a defense rather than defect.351 If the mind uses depression to force reflection and change. to change or alter damaging situations or behavior. nor improves within 60 days. the evolutionary basis of depression. Dr. obviously not all depression falls within the "bereavement exclusion. it seems logical that it resides between anger and acceptance. You may still be encountering un-extinguished subconscious feeding cues now and then. How Sadness Survived. and that upon reflection and recovery we often experience greater sensitivity.” It may or may not have been pretty getting here.The Journey Home Psychiatrist Paul Keedwell’s book entitled “How Sadness Survived” asserts that depression is part of what it means to be human. increased productivity and richer lives. Paul. if at all concerned about depression. It’s likely you still have work to do in reclaiming conscious thinking. Keedwell contends that depression forces us to pause and evaluate loss. Regardless of definitions or exclusions. It’s the “this is doable” moment of emotional journey that often marks the transition from “quitter” to “exsmoker. But in regard to your emotional journey. Congratulations! 351 Keedwell. don’t wait.” is “relatively minor” in nature. ISBN-10 1 84619 013 4 . While successful nicotine dependency recovery demands a degree of reflection. Acceptance The victory phase of the Kübler-Ross grief recovery cycle is acceptance.

what part of the mind and level of awareness is thinking about. (2):CD001008. January 2008. et al. the conscious mind is not the primary source motivating behavior. that our behavior was our idea.© 2009 FFNicotine. The Unconscious Mind.352 But looking upon our subconscious mind only in terms of being the playground of others cheapens and makes it look dumb. that it causes our actions after careful deliberation. or doing the driving as we read billboards. who is really controlling which foot needs to push on which peddle and how hard. talk on the phone or daydream? Our conscious mind has unknowingly aided in teaching our subconscious skills and how to perform activities.353 Now it’s time to knowingly teach it how to function without it. Think of Disney World and awareness of the magic above ground. rebellion and affordability marketing. Twice the traveling hypnotist sold me a couple of days of unbelievable hypnotic bliss before I tested it and relapsed.com & WhyQuit.” 353 Bargh JA. why can our subconscious see subliminal messages invisible to the conscious mind or feel the influence of tobacco marketing that our consciousness thinks has been ignored? Why can it react to triggering cues written upon it by hypnotic suggestion. pleasure. that our subconscious has already made up our mind for us. While this is our self-perception. our subconscious was the nicotine addiction industry’s subliminal message board. locating and striking the correct key? While operating a vehicle. Hypnotherapy for smoking cessation. while ignoring our conscious ability to retrain it. science is still in the early stages of discovery in understanding the scope of its involvement in dayto-day life.354 352 Abbot NC. adventure. Science. . if so dumb. Automatic mental associations predict future choices of undecided decision-makers. which examines 9 hypnotherapy studies and concludes: “We have not shown that hypnotherapy has a greater effect on six month quit rates than other interventions or no treatment. friendship. including using nicotine. 354 Galdi S. while an unseen city beneath brings the magic to life. Perspectives on Psychological Science. 2000. aroma. Cochrane Database of Systematic Reviews. Even here. unconscious or preconscious. It is normal for us to deeply believe that our consciousness is the one doing things. a growing body of evidence suggests that like Disney’s puppets. Volume 3(1). Whether referred to as our subconscious. But it’s every bit as real as the never seen portion of an iceberg. et al. cues meaningless to conscious awareness? Dumb? When typing on a keyboard.com Chapter 11 181 Subconscious Recovery The Unconscious Mind Endlessly hammered by flavor. Pages 73-79. et al.

d. 355 Wegner DM.Operant conditioning is a process that operates to modify behavior (in our case nicotine use) through positive or negative reinforcement (dopamine aaahs or anxieties of early withdrawal). how others in the same situation are currently behaving. from Dictionary. 356 Bargh JA.).357 Drug use behavior conditioning reflects unintended expectations training of the subconscious mind. . The Unconscious Mind. But after conditioned by years of nicotine dependency rewards. so that we come to associate the pleasure or displeasure produced by the reinforcement with the behavior. Précis of the illusion of conscious will. Pages 649-659.356 Reading these words is clear evidence that “you” want to break free. Volume 81. Perspectives on Psychological Science. Volume 27(5). It’s likely your subconscious does too. Volume 3(1).com website. it could use your help in coming home. and that the real role of our consciousness is as impulse gatekeeper. Pages 1004–1027. Drug addiction reflects a conflicts war zone. et al. 357 operant conditioning. a little teamwork. The automated will: Unconscious activation and pursuit of behavioral goals.182 Freedom from Nicotine . cultural norms. Pages 1100-1102. January 2008. Pages 73-79. Our subconscious has its own behavioral goals. and trying to make sense after the fact of behavior that it allowed to occur. Journal of Personality and Social Psychology. or be the product of conditioning. October 2004. It’s becoming more widely accepted that the impulse for behavior flows from our subconscious. past personal preferences. Retrieved August 31. 2008. past experiences in similar situations. Volume 321(5892). (n. Behavioral Brain Science. et al. that our consciousness then seizes upon the idea as its own. The American Heritage® Stedman's Medical Dictionary. Multiple sources of subconscious behavioral impulses make conflicts inevitable. as reviewed in Bargh JA. family values. both reinforcement (operant) and association (classical). goals hidden from awareness. 2008. December 2001. Reinforcement & Crave Episodes Operant conditioning . punishment and associations.The Journey Home It’s suggested that the subconscious mind has evolved as a highly adaptive “behavioral guidance system” which acts on impulse. Hundreds or thousands of annual nicotine use repetitions created strong subconscious associations between using nicotine and the adrenaline stimulated dopamine “aaah” sensations that August 22.355 Sources of subconscious impulses can include evolutionary motivations.

com & WhyQuit. dip. fears and anxieties associated with the onset of withdrawal will never be encountered again.. positive reinforcement operant conditioning and. from . Like being beat with a whip or receiving an electrical shock. Volume 86(5). (n.d. Retrieved August 31. the solution will always remain simple . we quickly discovered that delaying replenishment for too long made us anxious. and that life without it would be boring. Inter-relationships between conditioned and primary reinforcement in the maintenance of cigarette smoking.As it relates to nicotine. until encountering the conditioned use cue alone becomes sufficient to trigger urges and cravings for nicotine. a person.© 2009 FFNicotine. conscious honesty and dependency understanding enable us to see them for what they truly reflect. whether wanted or not. While likely still anxious and alert. time or emotion (a conditioned stimulus or use cue) becomes so paired with using nicotine.359 358 Rose JE. the effects of just one powerful puff.). We were also controlled by displeasure and fear conditioning associated with the consequences of ignoring nicotine’s two-hour half-life. 2008. So long as all nicotine remains on the outside. et al. empty or nearly impossible? The good news is that within 72 hours of ending nicotine use the subconscious has no choice but to begin noticing that peak withdrawal has been achieved. the behavioral influence of “aaah” memories associated with positive reinforcement take time to overcome. place. chew or hit somehow revives old “aaah” memories. no nicotine today! Classical conditioning . Recasting them in truthful light can diminish or destroy their current influence upon us. the anxiety consequences of having waited too long between feedings operated to condition us to void anxieties by engaging in replenishment early and often. classical or Pavlovian conditioning is conditioning in which. Although not always easy. thing. Pages 605-609. British Journal of Addiction. May 1991. through repetition. soon has the subconscious begging for more. The good news is that while we can’t erase “aaah” memories.. that replenishment was as important as eating. activity. and is now gradually beginning to subside. But even if we go years without nicotine. an endless string of mandatory replenishments during active drug addiction. Trapped in a perpetual cycle between emotional beatings and dopamine rewards. is it any wonder that both our subconscious and conscious grew to deeply believe that nicotine use defined who we were. While negative reinforcement operant conditioning is quickly snuffed-out and extinguished by diminishing punishment for not using nicotine. the most intense period of recovery is over. Once hooked. 359 classical conditioning.com 183 followed. Merriam-Webster's Medical Dictionary. irritable and depressed our mood.358 Operant conditioning associated with “aaah” pleasure seeking was only one aspect of subconscious control.

November 2007. Pages 139-145. with an increase in pulse rate. medial thalamus. Volume 7(1).362 regions associated with “aaah” rewards and anxiety. . Not only does using nicotine increase pupil size. 363 Small DM. et al. researchers found that encountering a visual nicotine use cue will increase pupil size. amygdala. Experimental and Clinical Psychopharmacology.The Journey Home Subconsciously triggered anxieties are the mind's means of commanding that we once again bring nicotine into our body. Researchers found it easier to establish new cues among light smokers. Pages 56-63.363 Dictionary. If crave episodes feel real and physical in nature there’s good reason. who obviously had fewer existing cues than heavy smokers. and left insula. Volume 58(2). motivation and expectancy. Pages 633-641. 360 Lazev AB. et al. hippocampus. 361 Chae Y. Volume 32(11). Although nicotine-feeding cues are psychological in origin. Researchers have successfully used sight. Volume 18(3). et al. NeuroImage. Pages 2301-2309. The Journal of Physiological Sciences. April 2008. an autonomic response. orbitofrontal cortex.360 Encountering the new cue triggered use expectations and an urge to smoke. 362 Franklin TR. regions known to control attention. smell and hearing to establish new conditioned use cues in smokers. we each conditioned our subconscious to expect arrival of a new supply of nicotine in specific situations. March 2003.361 Using brain scans. Neuropsychopharmacology. they trigger physiological responses within the body and mind. Limbic activation to cigarette smoking cues independent of nicotine withdrawal: a perfusion fMRI study. Classical conditions of environmental cues to cigarette smoking. They also found that the amount of blood flow (perfusion) positively correlated with the intensity of the cue induced cigarette cravings in both the prefrontal cortex and the posterior cingulate. which he conditioned to expect food and begin salivating upon the ringing of a bell. Subjective and autonomic responses to smoking-related visual cues. Like Pavlov's dogs. researchers discovered increased blood flow during cue-induced cravings in the brain’s ventral striatum. The posterior cingulate and medial prefrontal cortex mediate the anticipatory allocation of spatial attention. February 1999.com website.184 Freedom from Nicotine .

Volume 26(1). January 2007. It’s here that fear of failure and fear of success come face to face. Our dependency’s level of nicotine tolerance (the amount of nicotine required daily in order to overcome acetylcholine receptor up-regulation and desensitization). All levels of awareness are confronted with the reality that they’ve been living a lie. The magic period seems to be when the mind finds itself 100% nicotine-free yet still alive and functioning. it’s the trait that played a key role in many of us experimenting with using nicotine in the first place.364 The intensity of a particular crave episode appears to be influenced by a number of factors.com & WhyQuit. As for impulsivity. A 2007 study found that the two most significant were how recently the person had used their drug and their level of impulsiveness. Study the next smoker you see.© 2009 FFNicotine. depression.As we navigated our day our subconscious recognized use cues and issued gentle commands letting us know it was again time for replenishment. et al. it is very likely that the drags we’ll watch being inhaled will be taken while their unconscious mind is in full control. I can’t begin to count the number of times I looked down and was forced to explain why the ashtray was full and the pack empty. that once all nicotine is out of our system. The impact of gender. It was watching and remembering as use cues arriving via sight. 315 (5811). NH. and personality on craving. As if on autopilot. sound. Not only is it functioning it’s thriving! If there is a moment of subconscious awakening it’s here. Possibly unaware we were doing so. Science. Crave episode intensity . Now that same trait sees relapse as a quick-fix 364 Naqvi. we each established daily replenishment patterns that taught and conditioned our subconscious when to expect more nicotine. location or emotion during which we had conditioned our subconscious to expect nicotine.com 185 Years of subconscious conditioning had us reaching for a nicotine fix and conducting replenishment without recognizing that our mind had sensed a cue (conditioned stimulus) and often without realizing that replenishment was underway. . Sometimes the urges were noticeable and sometimes not. may act as a control center able to alter the intensity of anxiety commands in response to encountering a time. things slowly start getting better not worse. touch and emotions were quickly followed by arrival of new nicotine.365 The longer without nicotine the longer fear driven anxieties have to build. Vol. combined with nicotine’s half-life to compel each of us to decide when during each day we would engage in replenishment in order to avoid experiencing early withdrawal anxieties. Recent findings suggest that the insula. Pages 531-534 365 Zilberman ML. Damage to Insula Disrupts Addiction to Cigarette Smoking. The Journal of Addictive Diseases. in the brain’s limbic region. smell. They could arrive as fullblown crave episodes if replenishment was way overdue. 2007. taste. et al. Pages 79-84. place.

and if she stays clean she’ll soon never need face them again. Pages 733-743. within 2-3 weeks brain sensitivities should be about back to normal.366 But do not ignore or make light of ongoing depression. There is no aspect of nicotine use conditioning that cannot be extinguished. the bigger and lasting yet delayed reward. pride and increasing self-esteem. Picture fully reclaiming every activity you did while using. study after study finds little or no difference between male and female success rates. especially if fear driven. was capable of impacting crave episode intensity. . Appetite. et al. as though some skilled firefighter arriving on the scene and ready to extinguish the blaze. Now make the mental image as vivid and detailed as possible. 368 Tiggemann M.The Journey Home solution. Addiction. and doing each as well or better without using. The phenomenology of food cravings: the role of mental imagery. Feel the urge? Why not use recovery imagery as a subconscious re-training tool? Why not flash our own subliminal messages? Picture yourself engaging in every activity during which you used nicotine but now comfortably doing so without it. Although the image of a depressed woman enduring more intense crave episodes is disheartening. et al. December 2005. Notice how each activity 366 Etter JF. Volume 97(6). Progress in Neuropsychopharmacology & Biological Psychiatry. Don’t allow treatable depression to bring you to the brink of relapse Don’t use it as an excuse to continue use of the very chemical that may have contributed to causing it. Give it a try. While some find the first few days to be the biggest emotional roller coaster ride of their life. Picture the brand and imagine holding it. May 2003. Pages 305-313. Volume 45(3). Prenatal cocaine and/or nicotine exposure produces depression and anxiety in aging rats. but not men. Pages 501-518.368 Go ahead. positive impulses that instantly respond to protect us from challenge. The same 2007 study noted that the level of depression among women. put a physician on the team! A food craving study found that vividness of imagery associated with food influenced craving intensity. Put impulsiveness to work on the right team. Make impulsiveness guardian over the next few moments and remaining 100% nicotine-free! Let it serve as a vigilant ally in protecting our freedom. Focus upon the truth. Picture a permanent solution to replenishment urges and craves. 367 Sobrian SK. Also. Feel the urge? Now picture your particular nicotine delivery device. If there’s no joy in your day get seen and evaluated by a physician skilled in treating depression.367 Instead. Imagine the creation of healthy. Picture your favorite food. Volume 27(3). June 2002. Gender differences in the psychological determinants of cigarette smoking. keep in mind that episodes are extremely short lived. et al.186 Freedom from Nicotine . Patience standing up to impulsivity fosters confrontation anxieties as our hopes and dreams of a lasting solution to dependency anxieties are pitted against the prospect of instant “aaah” gratification. no aspect of life that cannot be reclaimed.

369 Field M.A 2001 classical conditioning smoking study teaches two important lessons about the influence of conscious expectations upon cravings. Taste the natural flavor of a mouth reclaimed. sooth or create subconscious expectations. Picture the pureness of that first full day where the thought of “wanting” never crosses your mind. Volume 25(1). See such days soon becoming your new sense of normal.com & WhyQuit. invite the enslaved mind to see through the lies our addiction forced us to accept.” Each time the book is opened the subconscious is hit with the message that stopping can be easy. It means that what we think and believe is critical. Amazingly. Listen as the noise of addiction chatter comes to an end. while ignoring the ongoing negative influence of conscious stimulation and years of nicotine use related thoughts. Quiet all chatter inside your mind by focusing to the exclusion of all other thought upon an image of your favorite place. at least briefly. Researchers found that upon encountering and noticing the smoking cue that the intensity of cravings increased. Feel the beauty and emotion of a brain responding to life instead of nicotine. Smoking expectancy mediates the conditioned responses to arbitrary smoking cues. their craving responses were eliminated after retraining them not to expect to be able to smoke when the cue was encountered. April 2006.369 During the study smokers were educated to expect to be able to smoke during a specific situation and encouraged to identify the situation when it occurred.370 Think about the traveling smoking cessation hypnotist using their conscious mind to relax our conscious mind. American Journal of Clinical Hypnosis. Addictive Behavior. Draw near and talk to it. Pages 323-334. . reassure.© 2009 FFNicotine. Can conscious expectations control both subconscious expectations and craving intensity? It appears so. Volume 50(4). Try engaging in slow deep breathing while progressively relaxing your body. 370 Dols M. Pages 183-194. Jan-Feb 2000. et al. that we can be what we expect.com 187 is done as well as or better than before. et al. it’s time to change expectations. skin conduction and increased craving in answers to crave assessment questions. June 2001. so as to allow them to rewrite subconscious expectations. 371 Anbar RD. They also noted increased salivation. Inside. Allen does the same thing Joel does in the first two chapters of his free PDF electronic book “Never Take Another Puff. Pages 103-108. Think about the repeated subconscious impact of the title of Allen Carr’s book “The Easy Way to Stop Smoking. It’s that it only addresses a single aspect of recovery on a single occasion. Subconscious guided therapy with hypnosis. and shared here in Chapter 3. the subconscious. We don’t need to be trained hypnotists to use our conscious mind to calm. Smokers can learn to influence their urge to smoke. Volume 12(3).371 Once relaxed. Behavioural Pharmacology. it’s listening. The problem with single-session cessation hypnosis isn’t that it does not or cannot work. Controlling expectations .

drinking coffee. making the bed.188 Freedom from Nicotine . stepping outside. Slide off into sleep feeling free and proud.Each of us had conditioned our mind to expect nicotine in association with certain activities. Let it know there is absolutely nothing to fear in coming home to entire days where we never once think about wanting nicotine. television. getting dressed. surrounding breakfast. Help the unconscious mind bask in freedom’s glory. caring for a pet. reading the paper. a lack of nicotine induced “aaah” rewards may combine with a fear of encountering crave triggers to cause postponement of nonessential activities such as housework. or getting them off to school. Calm subconscious fears as you slumber into sleep. Our morning activity triggers may have been associated with climbing out of bed. Travel to work. but often not without a price. either nicotine-use breaks or using while working. While necessary that the children get off to school during early recovery. the end of the workday. cues may be associated with waking your children. without our drug. If so. And then there’s the workplace where nicotine replenishment may have been associated with rewards for having accomplished work tasks. taking a break. Housework. Seize upon and use these precious seconds when our conscious and subconscious draw near. If parents. arriving. Deep relaxation may be challenging during the first 72 hours. feeding them. or the sound of a bottle or can opening. brushing our teeth or even using the bathroom. Encourage your subconscious to join forces in embracing recovery. talking on the phone. Imagine so tying nicotine use to using the bathroom that once use ends we are briefly left wondering whether we’ll ever be able to have a bowel movement again. . Throw out the lies. daily planning. But initially.The Journey Home Reassure your subconscious. A dirty house or tall grass may breed their own escalating internal anxieties or cause needless family frictions. everything we did while slaves can be done as well as or better once free. conditioning can make a task seem worthless or even impossible. that challenge is good not bad as it reflects true healing. we have a pretty good feel for most situations during which we engaged in replenishment. Teach it that contrary to the lies. Celebrate today’s victory and picture tomorrow being your most fruitful day of recovery yet. Common Use Cues When during each day did our subconscious expect nicotine? Was its cue the smell of morning coffee. or ice cubes filling a glass? While few of us appreciated the precise cue recognized by our subconscious. using the computer or walking outside. This is the greatest period of healing our brain has likely ever known. the feel of placing our dinner plate into the sink. think about how relaxed the conscious mind and body become immediately prior to slumbering off into sleep. Activities . Invite it to feel the delight of ongoing victory and mounting self-esteem.

including the location. Take that first step. work area. It may be best to break them down into smaller challenges. and the step that follows becomes easier.com 189 travel home. Even then. and celebration. a hospital. bar. pub or restaurant. bicycle. just a tiny one. We used nicotine in some locations more than others. What will happen the next time they visit and then leave? Times . acquaintances or co-workers.We may have established cues associated with specific friends. Entering the house. the presence of cigarettes or other users. at a time of diminished “aaah”s. But don’t be surprised if by then your crave generator seems to have lost its punch. . bathroom.Think about the locations you frequented that may have become conditioned use cues.© 2009 FFNicotine. backyard. preparing for bed or having sex. walkway. the garden. Mandatory activities such as eating and sleeping compel us to quickly meet. can have us consuming greater quantities of food in an attempt to replace missing nicotine “aaah”s with food “aaah”s. using additional food as a crutch brings potential to create weight gain anxieties. hobbies. the evening news. arrival of summer heat. mealtime or break-time. leisurely activities. Hopefully. when will you see them next? Then there are those people whose personalities somehow increased our anxieties. your smoking room. Obviously. or entering or leaving a store.Conditioning could be associated with waking. fall’s cool temperatures. extinguishing eating cues early. at least until though the most challenging portion of recovery. Unless we have co-dependency issues. hopefully it’ll be more like a few seconds of stiff breeze. In fact. when might they next be encountered? People . Locations . Delay in confronting and extinguishing work associated conditioning can add needless pressure and anxiety to recovery. Instead of fullblow cravings. falling leaves. outdoors. The only use cues we encourage delay in encountering are associated with using alcohol or other inhibition diminishing chemicals. a television program or the hour when its time to prepare for bed. Then there are possible cues associated with arriving home. there can be multiple cues related to alcohol use. How often did we use in association with a place of worship. winter or that frost. some of us so tied nicotine use to work that we can’t imagine ever being able to be productive workers again.com & WhyQuit. If so. They may be associated with the time that our workday ends. a vehicle. And don’t forget those who didn’t use nicotine and tended to visit and stay longer than our unfed addiction could tolerate. greet and extinguish any associated cues. workplace. garage. Times of the year may serve as conditioning: spring and blooming flowers. Cues could be related to the hours or minutes appearing on a clock or watch. bus stop. a doctor’s office. preparing dinner. people present. these are non-mandatory activities that can be delayed for a few days. movie theater or concert? If we established cues. Just seeing them could trigger a craving.

New Year’s.The Journey Home lengthy and still growing periods of calm between challenges will make entertaining the suggestions posed by a remote triggers seem almost laughable. birthdays. touching your nicotine delivery device. It’s why watching pharmaceutical companies sell expensive products which drag withdrawal out for weeks or months is so disturbing. holidays. Achieving peak withdrawal within 3 days. Emotions . Addictive Behavior.Overlaying operant conditioning expectations over craves associated with classical conditioning. a sense of accomplishment or defeat. Events – There were some events that served as cues for most of us.190 Freedom from Nicotine . seeing a smoking friend. et al. Instead of frustrations associated with being unable to accurately predict subconscious cues. March-April 1998. The smell of morning coffee. worry or calmness. each has the potential to generate a craving if it was associated with past nicotine use. even when we think we’ve identified the exact cue adopted by our subconscious. brings potential to foster a somewhat intense initial 72 hours. recovery is about taking back our life. tasting your favorite drink. The number and types of cues selected and formed by endless compliance with the mind's chemical demand for more. Pages 209-224.372 Would watching another oral tobacco user put tobacco into their mouth trigger a craving in most oral users? Although no studies. hearing laughter. . or the death of a loved one. Volume 23(2). the birth of a baby and offer of a cigar. serious illness.The range of human emotion is tremendous. Individual differences in cue reactivity among smokers trying to quit: effects of gender and cue type. frankly. were ripe for cue establishment. Research has found that seeing and smelling a burning cigarette will cause a cue induced craving during early recovery. just one piece at a time. I wouldn’t be surprised. funerals. injury. as is the subconscious mind’s ability to use our spectrum of emotions as feeding cues. resulted in each person's list of cues being almost 372 Niaura R. atop physical withdrawal and emotional recovery. Add in products like Chantix (or Champix). sorrow. wouldn’t it be fascinating to have full and accurate awareness of all nicotine use conditioning prior to commencing recovery? Although conventional wisdom suggests we attempt to discover our cues beforehand. Laughter. it’s probably best to remain calm yet fully prepared to react on a moment’s notice. Withdrawal cues . the “real” battle against physical addition is over within a matter of hours. which has been linked to suicide and it makes you wonder whose interests government health officials are trying to protect. Addictive Behaviors. we miss the mark. Ongoing emotions such as those associated with financial strain. Weddings.

our subconscious controls the duration of cue-triggered cravings. Their time estimates were also compared to a control group of non-smokers. May 2003. What we do see now and then are descriptions of conscious thought fixation.A 2003 study found that distortion of time perception is one of the most common nicotine dependency recovery symptoms.© 2009 FFNicotine. years of online discussions suggest it isn’t as common as we might think. Smoking Abstinence Impairs Time Estimation Accuracy in Cigarette Smokers. The ability of smokers who had not smoked for 24 hours to estimate the passing of 45 seconds was also impaired when compared to estimates made by non-smokers. which.com & WhyQuit. . researchers found that time estimation accuracy was significantly impaired (300%) in smokers who had not smoked nicotine for 24 hours. While possible that more than one un-extinguished subconscious cue may be may encountered within minutes of each other. Are crave episodes really less than 3 minutes? Yes.com 191 unique.What the study did not assess was time estimation during occurrence of an anxiety generating crave episode. like concentrating on your favorite food or fantasy. The primary distinction between the two is control.373 Smokers were asked to estimate the passing of 45 seconds both while still smoking nicotine and during a second session after which they had not smoked any nicotine for 24 hours. 373 Klein LC. But if cue triggered crave episodes peak and begin to subside in less than three minutes. psychological or some combination. Volume 37(1). and significant control over how the conscious mind reacts when a subconscious cue is encountered. can last as long as the conscious mind has the ability to maintain concentration and focus. it is a recovery lesson widely taught across the Internet and shared both at WhyQuit and our online support group Freedom from Nicotine. While we have substantial direct control over the duration of conscious thought fixation. within three minutes you should sense craving anxieties. But timing estimates were found to be similar between non-smokers and smokers while smokers were allowed to smoke nicotine. The importance of the distinction is the recovery confidence provided in knowing that the worst will pass within 3 minutes. Whether cessation time distortion is ultimately found to be physiological. While at a loss to explain why. Psychopharmacology Bulletin. as compared to estimates made while smoking. why do the minutes sometimes feel like hours? Time distortion . Keep a watch or clock handy . Although natural to want to run and hide from conditioning. Although amazingly little research in this area. cues are our stepping-stones to reclaiming the activities of life. Pages 90-95. anxiousness and/or panic peak and begin easing off.

When a crave hits. Not only will your recovery remain alive and well. A 1998 real-time crave coping 374 American Psychiatric Association. Being able to accurately determine how long we've endured any challenge will prevent time distortion from making time appear 300% longer than it is. fear. All of us are capable of handling a few brief moments of anxiety. It’s important to note that for the 1. all of us. immediately look at your watch or a clock and note the time.7% of adults diagnosed with panic disorder under diagnostic standards such as the American Psychiatric Association’s DSM-IV manual. Diagnostic and statistical manual of mental disorders. fourth edition. Hopefully you’ll find this aspect of nicotine dependency recovery the easiest of all.The Journey Home knowing that it exists allows us to turn to a clock or watch during a crave episode in order to bring honest perspective to time. Panic Disorder. the return of yet another aspect of life. that DSM-IV criteria indicates that panic attacks may not peak for up to 10 minutes. The anxiety rush. panic and/or deep seeded belief that the only way to make the crave end is to bring nicotine into your body will soon peak and then pass. at the end of the episode you’ll likely receive a reward. The obvious problem with averages is that we may not be average.374 Turn to your training in handling nicotine cessation panic attacks.192 Freedom from Nicotine .” How often do crave episodes occur? The best we can do in answering this question is to share study averages. Don't let time distortion deprive you of your dream of again comfortably engaging life as “you. 1994 .

If so. many programs have encouraged users to start on the weekend. While we have little control over nicotine’s half-life. followed by 6 minutes on day eight. Just up to three minutes at a time and then take a break. we can only guess. 375 O'Connell KA. Pages 487-497.1 craves. By day ten the average fell to just 1. Historically. thinking that it will help them avoid work pressures. et al. that’s a total of 18. day seven brought an average of 4 cravings. Is there any doubt whatsoever that you handle 40 challenging minutes in order to reclaim your mind and life? You won’t be asked to do it all at once. If celebration was one of our conditioned feeding cues we might expect another episode. day three was when most crave episodes were encountered. Joel always started his clinics on a Tuesday night.1. Was nicotine use part of your celebrations? It was mine. But what if you are not average? What if you have conditioned your subconscious to have twice as many cues as the average user? That would mean that you could experience a maximum of 36. . Can you handle 18. before returning to 2 on day eight. And what about the celebration that turns sour. the recovery day on which we choose to fully engage life and confront the bulk of our normal daily subconscious cues is very much within our control. Monday brings day three.375 It found that with an average of 6. December 1998.com & WhyQuit.4 episodes per day. Research in Nursing and Health. work. and the average on the most challenging day is 6. Coping in real time: using Ecological Momentary Assessment techniques to assess coping with the urge to smoke. I suspect that most users decide to commence recovery over the weekend. We should also prepare you for the possibility of a small spike on day seven. One is that life is measured in weeks and a full week of freedom provided the first significant reason for celebration. is entirely doable. What we do know is that 12 minutes of significant challenge on day seven.6 minutes of total crave episode anxiety on your most challenging day. We can only guess as to why. Although no real evidence. If each crave episode is less than 3 minutes in duration. While the average study participant was down to just over 2 episodes per day by day six. Did you notice how both physical withdrawal and the average number of subconsciously triggered crave episodes peak on day three? Coincidence? Not necessarily. Volume 21(6).5 and by day five it was 3 craves per day. There are lots of theories.3 minutes of serious challenge in order to reclaim your life? Absolutely! We all can.© 2009 FFNicotine.3 minutes of crave anxiety on your most challenging day of recovery. like when everyone but mom forgets our birthday? Again.com 193 study closely followed smokers for two weeks and appears to have collected excellent data. Day four’s average was 3. more fully engaging life and confronting our normal daily nicotine use conditioning.

or proper personal hygiene can sometimes be delayed. dating. oral tobacco products and cigars he asked.” Think about his first day on the job after his last nicotine fix. 2001. ending all nicotine use almost immediately compels us to confront and extinguish all nicotine-use conditioning related to survival activities such as breathing. Again. during which the conscious mind tells the subconscious mind. It means that the first encounter. please. but without nicotine. holding off too long can intimidate us into feeling that we can never do it again. hobbies and games. no more. television. if we attempt to hide and avoid confronting use cues associated with non-survival activities for too long.. Recovery is the process of re-learning to engage in every activity we did as users.The Journey Home Cue Extinguishment Empirical evidence suggests that most subconscious nicotine use cues can be extinguished after a single encounter. confront the cue and reclaim that aspect of life.” This does not mean that encountering the same nicotine use reminders day after day won’t cause the conscious mind to focus on “thoughts” of wanting. The only way to extinguish use cues associated with an activity is to engage in the activity.com/topic/11776 . at least briefly. “Did you really quit?” “Yes. cartons. the Internet. where the subconscious learns that our consciousness will no longer respond to the cue is usually sufficient to break the use association and end the minipanic-attack type crave episodes that followed.yuku. a conditioned cue for 376 Spitzer. Then there are non-mandatory activities such as partying. Imagine your livelihood requiring you to repeatedly reach for and handle cigarettes. Joel cautions us that aside from threatening our livelihood and making us look like a slob.376 Confronting nicotine use conditioning tied our job and getting back to work. nurturing relationships. http://www. Alcohol and Quitting.194 Freedom from Nicotine . sleeping and using the bathroom. June 9. The clerk behind the counter asked if it were true.” “I haven’t had a cigarette for a week. ” he said. While heading out the door I heard the lady who had been behind me say. While literally surrounded by cigarette packs. “After thirty years and being up to three packs-a-day. “Two packs of Marlboro Lights. J. “No. You could feel his pride. Recovery anxieties caused by delay in reclaiming life are totally within our ability to suppress. Why not quickly reclaim as many aspects of life as possible! Last night I walked into a convenience store to pay for gas while wearing my “Hug me I quit smoking” tee shirt. eating. we may begin to feel intimidated that we will never be able to engage in one or more of these activities ever again. As Joel notes.ffn. sports. performing household chores.” I said.

This time. It’s the best photo of it that you’ve ever seen. Even after nearly all of our subconscious nicotine use cues have been extinguished. Try to imagine and picture a high quality photograph of your favorite food. it’s likely that nicotine use cues are associated with our daily work schedule or chores. would be beyond our ability to reproduce. the first time may have triggered a cue induced mini anxiety attack. But be careful here. We can’t possibly know all the use cues adopted by the subconscious mind.© 2009 FFNicotine. Although we have the ability to boldly and quickly reclaim most aspects of life. Cyberpsychology & Behavior. For example. it can be our tool too. We can either wait for time and life to bring nicotine use cues to us. Savor the flavor and sense the dopamine “aaah” sensation that follows. Pages 705-13. it is normal and natural for our senses to notice old use situations.com 195 nearly all of us. when encountering what appears to be a use cue.377 Although a tool of modern drug treatment programs. at best. While I controlled the imagery cues. Yes. Also. only a partial tool. December 2004. Our problems in using CET are the same confronting researchers and drug treatment programs. Nicotine craving and cue exposure therapy by using virtual environments.Cue exposure therapy or CET is intentional exposure to drugrelated use cues in order to more quickly extinguish learned associations. the difference was the absence of an uncontrollable anxiety episode. while Sunday’s paper is much thicker and may have required replenishment two or more times to read. It oozes and drips with flavor.com & WhyQuit. we need to accept that some cues will survive and arrive when presented by time or life. what are the chances he was so busy that it peaked and passed prior to an opportunity to take a break and quiet it by relapse? While subsequent sales may have caused urges associated with conscious thoughts of wanting. how do we distinguish between true subconscious classical conditioning (an uncontrollable response) and conscious thought fixation (a controllable situation)? It isn’t always easy. Volume 7(6). the intensity and duration of the experience was substantially within his ability to control. We can fear and delay encountering these use work related use cues or target them for extinction. If so. Can you smell it? Imagine that first bite. such as changing seasons or holidays. intentionally confronting as many as possible will foster confidence and help prepare us to eventually extinguish all of them. . For example. CET is. some situations. Cue exposure therapy . Still. Some conditioned use cues are so similar to others that we fail to grasp their distinction. you controlled the intensity and 377 Lee J. Even if we did. or seek out and extinguish use cues as quickly as we desire. the Monday through Saturday newspaper may have only been associated with smoking nicotine once. The difference is that now we are in full control of our mind’s response.

our national quitting booklet is loaded with serious conflicts. “You may feel dull. Clearing the Air.. thus allowing a possible avenue by which we can avoid a particular crave episode altogether. nicotine nasal spray. Younger users often have established fewer nicotine use associations and their memories house significantly less dependency baggage. What if we could extinguish some of our conditioned cues without experiencing any cravings? Research suggests that through conscious thought and its subconscious influence that we have the ability to create new expectations conditioning that overpowers old use conditioning. “meet those triggers head on” or “stay away” from them? Clearly. nicotine patch. et al.S. Let me share one more serious conflict. The American Journal on Addictions. and stay away from people that smoke. Volume 25(1). April 2003. “nicotine gum. It usually only lasts a few weeks. nicotine inhaler. government’s leading cessation booklet is 37 pages and called “Clearing the Air. CET and intentionally trying to meet. The title of page 24 reads. Jan-Feb 2000.” Sounds great.” There are medicines that can help with feelings of withdrawal: . greet and extinguish nicotine use conditioning is contrary to historic cessation lessons. Smokers can learn to influence their urge to smoke.” like not sitting in their favorite chair or watching their favorite TV show. Sep-Oct 2008. et al. it can’t. 380 Dols M.” Page 9 tells readers to stay away from places smoking is allowed. Pages 103-108.” Which is it. “Stay away from what tempts you. NIH Publication No.379 How can we reclaim driving or our favorite television program if taught to fear and avoid it? Sadly. For example. nicotine lozenge. “Medicines that help with withdrawal. how does the body get “used to life without nicotine” by feeding it “nicotine?” Obviously. They are told to drive a different route to work or not drive at all and take the train or bus for a while. While researchers have discovered that young smokers respond to CET better than long-term smokers. Pages 436-440. right! But then the first two sentences on page 9 state. 379 National Institutes of Health.. These are signs that your body is getting used to life without nicotine.” Readers are then told to “Stay away from things that you connect with smoking.The Journey Home duration of any desire or urge you may have felt.378 they fail to grasp the obvious.” The page tells readers. the U. Assessing craving in young adult smokers using virtual reality. The title of page 9 reads.380 Think about how the single-session traveling hypnotist is able to briefly interrupt use 378 Traylor AC. . 03-1647.196 Freedom from Nicotine . Addictive Behavior. tense. and not yourself. the remnants of which can still be found at some Internet sites. Back to cue extinguishment. “Knowing your triggers is very important. it is wise to stay away from nonsense booklets like “Clearing the Air” as they will only cloud it further. Volume 17(5). Page 17 is entitled. “Meet those triggers head on.” The obvious question becomes. You were free to stop at any time. It can help you stay away from things that tempt you to smoke.

com 197 urges and craves. as we debated and solved the world’s problems. a month or so later. Increasingly. But I’d punished these lungs long enough and it just didn’t seem right. I kept thinking how I missed my friends. a cold beer. Scanning the room I was shocked to discover that all of them. zero. October 21. Upon opening the door. walking into a bar or running 381 Tuthill RW et al. my healed sense of smell was immediately struck by an overpowering stink.com). Looking back. I feared the same result and delayed the after-work gang for three weeks. had taught me about cues triggering craves and I expected a big one. that desire somehow severed nicotine use associations. "Does involuntary cigarette smoking abstinence among inmates during correctional incarceration result in continued abstinence post release?" (poster). thirty or so after-work buddies tackling the day’s events. After a couple of minutes I grew brave and ordered a beer. It still didn’t happen. online peer support at Blairsville (QuitSmokingSupport.381 When arrested they were still active nicotine addicts.© 2009 FFNicotine.com & WhyQuit. beside smokers puffing away and yet no urge? I’m sure I could have stayed and drank another but I’d been in there for nearly a half hour. I mustered the courage. How could this be? Was it coincidence? I was prepared to turn and run if needed but it didn’t happen. My lungs didn’t deserve this. none. I went back again. What was going on? This was my most feared situation of all and yet no craves. I felt a slight burning sensation. heading into my fourth week. a free message board forum. I was now discovering that the vast majority of my friends were nicotine addicts. Tennessee. Had it always been this bad? Indirect sunlight highlighted a thin indoor cloud that swirled as the door closed behind me. it’s likely that I’d given so much thought to my biggest fear. Think about the impact upon the subconscious mind of the title to Allen Carr’s book. .” This time.” Don’t underestimate the ability of your conscious thinking mind to influence your subconscious. without exception. with the same result. Our conditioning patterns mirrored how we lived life. Imagine their first time driving a car. and I wanted it back. They relax our consciousness and then create new expectations. Why hadn’t I noticed this before? While only one-quarter of Americans smoked. were either smoking a cigarette or had a pack and ashtray within reach. our discussions. A 2002 study found that 97% of inmates forced to stop smoking while in prison had relapsed within 6 months of release. “The Easy Way to Stop Smoking. 2002. I’d lost my longest cessation attempt ever by combining alcohol with a false belief I could handle “just one. I found myself thinking about my still healing lungs every time sunlight pierced the smoke filled room. 26th National Conference on Correctional Health Care. My most dreaded use cue was walking into the pub after work and having a couple of beers with the guys. We are what we think. It isn’t magic. It was time to leave. Finally. We cannot reclaim life by avoiding it. while harboring dreams of reclaiming that aspect of my life. There they were. Nashville. A crave didn’t come. How could I be standing here.

Regarding alcohol. Although entirely possible to arrest either dependency alone. picking up a drink. Use associations between alcohol and nicotine can involve multiple cues.The Journey Home into an old smoking buddy once released. seeing alcohol containers. Confronting alcohol related crave triggers – As mentioned. dancing. Impaired judgment and diminished inhibitions may have established nicotine use cues associated with hearing music. all but a handful of my closest friends are either comfortable ex-users or never-users. sadness or beginning to feel drunk and turning to nicotine to stimulate the body’s nervous system. You may find that there are some aspects of life that you no longer desire but it’ll be your choice. . fear. flirting. They were hit head-on by conditioned nicotine use cues associated with a host of situations that their arrest and imprisonment had prevented. acceptance. sitting down. you may be facing alcohol dependency concerns as well. As the correct portion of “Clearing the Air” states. or even sight of a jug filled with free matches. By the way. singing karaoke. due to diminished inhibitions. cigarette packs and lighters within easy reach. seeing ashtrays. the situation isn’t hopeless. the smart move is to consider breaking drinking down into more manageable challenges that present fewer crave triggering cues. research suggests that there is benefit in arresting co-dependencies at the same time (see Chapter 6). Even then. It is an exception to the rule that we should try to quickly extinguish learned nicotine use associations. tasting that first swallow or beginning to sense the onset of alcohol’s inhibition diminishing effects. hearing ice cubes hit a glass or the sound of a bottle or can opening. partying. it’s prudent to allow ourselves a few days to get our recovery legs under us and move past peak withdrawal before attempting to use it.” They mark the path home. We may have nicotine use cues associated with entering a drinking location. alcohol use is associated with roughly half of all relapses. “meet those triggers head on. feeling the beat.198 Freedom from Nicotine . away from other potential use associations. joy. Can you handle nicotine-free alcohol consumption when unaccompanied by other possible nicotine-alcohol use cues? If not. Use cues could be associated with engaging in conversation while drinking or having conversation shift gears into debate or argument after alcohol’s inhibition diminishing effects begin to be felt. nine years later. If so. rejection. So how do we tackle alcohol-nicotine use associations? Consider the benefit of learning to use alcohol and extinguishing our primary alcohol-nicotine use associations in the safest environment available (usually our home). We may have developed nicotine-alcohol use associations where the use cue is encountering a drinking acquaintance. friend or another nicotine user. seeing a cigarette machine or visible packs or cartons for sale behind the bar. being around lots of other users. today.

The number and frequency of early challenges kept us on our toes and prepared to swing into action and confront challenge on a moment’s notice. or laid up in a hospital room. It evidences the fact that the number of daily crave episodes quickly peaks. let’s pretend that during recovery days 14. that you did not encounter any un-extinguished feeding cues. or limit alcohol use so as to allow yourself greater conscious and rational control.com 199 Once able to drink alcohol without using nicotine it’s time to extinguish other nicotinealcohol use associations. your preparedness. Drink a bit slower than normal. Your conscious thinking mind tells you that things are getting worse. make sure that driving a vehicle is not part of the plan. not better. It catches you totally unprepared. Since half of all fatal vehicle collisions involve alcohol use. your defenses and battle plans once you experience a day or two without serious challenge? For purposes of discussion only. that they too are being swallowed by a fast moving tsunami of rising anxieties. off-guard and surprised. As the crave episode chart a few pages back shows.com & WhyQuit. It feels endless.© 2009 FFNicotine. The thought of throwing in the towel and giving-up suddenly begins .4 crave episodes per day. locked up in prison. The Bigger the Better Although the above crave episode chart reflects averages of quitter data from a specific study of a unique population. Consider not using any alcohol during your first encounter with other potential alcohol-nicotine use situations. Have an escape plan and a backup plan and be prepared to deploy both. You feel as if you’ve been sucker-punched hard by the most intense crave ever. It also shows that the number then begins to gradually decline. Although unlikely you’d have noticed. Assume that on day 17 you encounter a subconscious crave triggering cue that wasn’t part of normal daily life. by the 10th day the average exuser was experiencing just 1. You scramble to muster your defenses but it’s as if you can’t find them. space drinks further apart or drink water or juice between alcoholic drinks. Unless following the bum advice portion of “Clearing the Air” and hiding in a closet in order to avoid temptation. That translates to less than five minutes of significant challenge. we have no choice but to meet and extinguish the bulk of our subconscious feeding cues within the first week. But what about the days that follow? What would be the natural and expected consequences of beginning to go entire days without once encountering an un-reconditioned crave trigger? What will happen to anticipation. 15 and 16 that although you remained occupied in dealing with what at times seemed like a steady stream of conscious thoughts about “wanting” to use nicotine. Combine your intelligence with baby steps. if you do drink. I’d like to spend a moment focusing upon natural consequences associated with the decline. it shows two factors common to every recovery. wouldn't it be normal to begin to relax a bit and slowly lower your defenses and guard? And then it happens.

Trust your dreams to your vastly superior intelligence. You panicked. Let’s take a look at a few additional coping . None of us will ever be stronger than nicotine but then we don’t need to be as it’s simply a chemical with an IQ of zero. It’s just that you’d taken off your life jacket and you couldn’t quickly locate it and put it on. Oh you’ll still encounter remote or even seasonal triggers but with the passing of time they’ll grow further apart. Soon. Extinguishing each conditioned nicotine use cue rewards us with the return of another aspect of life. It did its job. your limbic mind with its dopamine “aaah”s and insula driven anxieties. no nicotine today. but better. Think about how long it’s been since your last significant challenge and how relaxed you’d allowed yourself to become. that we need to briefly pause and reflect upon what we’re really seeing. Crave Coping Techniques How do we successfully navigate a less than three minute crave episode? We’ve already discussed a few methods. Your chemically enslaved survival instincts teacher. Remember to keep a clock handy so as to defend against time distortion. was fooled. Recovery is about rewards not punishment. Still just one guiding principle. another slice of life about to be freed. Moments of subconscious healing are good not bad. It’s likely that this episode is no more intense than prior ones.. when things seem worst. If such an event should happen to you.. a principle that no matter how far we travel or how deep our comfort becomes will always remain our common bond . You’ve reclaimed so many once conditioned aspects of a nicotine dependent life that serious challenges are beginning to grow rare. it will reflect a life reclaimed.The Journey Home sloshing through a horrified mind. Reward Try to reverse your mind-set. Things are not getting worse. Crave episodes reflect both evidence of where we’ve been and the aspect of life now being reclaimed. try to reflect upon the prize at the end. I encourage you to stop. a meal. like putting together a puzzle. exit a store or drive without experiencing an urge or crave commanding nicotine replenishment? When a crave hits. your greatest weapon of all. Why fear being able to finish work. shorter in duration and generally less intense. reflect and then celebrate.200 Freedom from Nicotine . Now it’s time for a mind schooled in nicotine dependency and recovery to save the day and arrest an established dependency. you will have reclaimed so many aspects of life that. It is then.

You've taken back another piece of life and did so with hugs not dread. Only we can do that. You will have learned that the greatest challenge presented by natural recovery cannot hurt you. hide or fight instincts. our survival instincts tell us to either prepare to stand and fight or get ready to run. it’s how we destroy use expectations and reclaim life. Continue taking slow deep breaths as you clear your mind of all chatter. sense it. fears and thoughts so that you can sense and appreciate the episode's level of raw anxiety. there is anxiety. You've won.to not use nicotine . it is not being fed and fueled by you. stop. But possibly for the very first time. Wrap yourself around and feel the true level of the anxiety of healing. fueled by anticipation. what about craves? Can a crave that lasts a couple of minutes kill us? Will it cut us. take slow deep deliberate breaths and in your mind reach out and wrap your arms around the crave's energy. Now feel as the crave episode's energy slowly begins to subside.com 201 techniques. what we feel is a tremendously inflated experience driven by fear. why immediately begin feeding our mind additional anxieties that only fuel the fire? Let's not kid ourselves. It's normal to be afraid but try to be brave for just one moment. Can we hide from cravings or will they find us? Can we runaway from them or will they catch us? It's the same with going toe to toe in battle. hug it hard. While tobacco's deadly cargo is clearly a killer. Encountering our use cues and extinguishing each crave trigger is true healing. most have never done so. There's a special person waiting down the road. Touch it. drop your guard. You're witnessing a moment of the most profound healing your mind may ever know. Your birthright. Embracing crave episodes .com & WhyQuit. The anxiety associated with a craving for nicotine is as real as our arms and hands. Instead. be brave. Doing so will not make it any more intense than it otherwise would have been.Upon sensing danger. worries. Try this just once. Embrace recovery don't fear it. make us bleed or send us to the emergency room? Can it physically harm us? If it cannot harm us then why fear it? How much of the anxiety associated with recovery is self-induced? Why agonize over the anticipated arrival of that next crave? Once it does arrive. Instead of listening to run. isn't it? Can we beat-up our craves and make them surrender or cry "uncle"? Can we scare them away? I think not. and possibly tense due to a history of prior relapse. While capable of mentally embracing and wrapping our arms around the energy associated with anxiety. it's a person you will once again come . Yes. What approach will you use? Will you duck and run or turn and fight? While the objective is clear .our natural instincts on how best to achieve that objective may not be the easiest path to travel.© 2009 FFNicotine. It won't injure or hurt you.

07-E010. place. allow yourself to become increasingly aware of your surroundings as you slowly open your eyes. lay one hand in the palm of the other with thumbs slightly touching. Evidence Report/Technology Assessment Number 155. June 2007 . Continue focusing upon each breath. Instead of focusing upon breathing. I doubt you’ll ever arrive at the challenging letter “Q” before three minutes have passed and the challenge subsides. other forms of meditation. a brief period of physical exercise or something as simple as brushing your teeth. panic attack coping and mindfulness based stress reduction encourage exclusive focus upon your favorite color. Alphabet or counting association schemes demand some degree of focus and concentration and provide an instant means of occupying the mind.202 Freedom from Nicotine . Take food for example. squeezing a tree or biting your lip are available should you feel a need to vent.382 Comfortably sit in a chair or on the floor. Gently close your eyes.” 382 Agency for Healthcare Research and Quality. Physical distraction possibilities include turning to your favorite non-nicotine activity. The pillow won’t scream back. Near the level of your naval. Activities such as screaming into a pillow. AHRQ Publication No. I doubt you’ll hurt the tree and lips heal. Straighten yet relax your spine.Another means of navigating challenge is to engage in a mental exercise or physical activity which occupies the conscious mind long enough to allow challenge to pass.Embracing crave episodes is one means of increasing relaxation by preventing the addition of self-induced anxieties. The letter “A” is for grandma’s hot apple pie. An alphabet association scheme can be as simple as going through the alphabet while trying to associate each letter with person. Feel the cool air entering your nostrils and its warmth as you slowly exhale. Calm and settle your mind by focusing exclusively upon the feelings and sensations of breathing. When a thought arises don’t chase it but instead breathe it away. Meditation is another tool for navigating a cue induced crave episode. “C” is for a rich and moist chocolate cake. Focus entirely upon that next breath. “B” is for a nice crispy piece of warm bacon. Research confirms their ability to calm anxieties. Meditation Practices for Health: State of the Research. animal or food. Most forms of meditation use breathing and focus to attempt to foster inner peace and tranquility.The Journey Home to know and enjoy. person or that “special place. Relaxation coping . As challenge subsides. Distraction coping . Now allow your breathing to slow and deepen.

com 203 We also should mention laughter. as cited in Bennett MP. Benefits of humor in reduction of threat-induced anxiety. Volume 66(1). Volume 5(1). 1977. Evidence-Based Complementary and Alternative Medicine. place or time might you be rewarded with once this craving is over? Look at a clock and time the episode. Archives of Neurology & Psychiatry. Psychological Reports. Using food as an oral crutch may add extra pounds.384 There’s also evidence suggesting that among those with a sense of humor. 383 Paskind J. which immediately after the laugh leads to general muscle relaxation.Oral coping is a form of crutch substitution. Pages 37-40. Laughter and Health Outcomes. It is capable of fostering use conditioning which causes continuing use of the crutch long after challenge has ended. Pages 37-40.© 2009 FFNicotine. 1932. conditioning now commanding you to bring nicotine into your body and relapse. this is conditioning that you yourself created. Oral coping . Research shows that laughter activates various muscle groups for a few seconds each. 384 Fry W. which can last up to 45 minutes. what’s your best guess? What activity. They make interesting reading. especially handling of any object that imitates your nicotine delivery device. moments of challenge are spent focusing upon and analyzing the situation. that laughter and smiling may result in diminished anxiety and stress. Pages 51-58. Embracing a crave episode fits nicely here too. as cited in Bennett MP. 385 Yovetich NA. March 2008. Imitating dependency related behavior is contrary to “coping” as it actually invites nicotine use fixation and relapse. person. Laughter and Health Outcomes. make sure it isn’t fattening and something you’d feel comfortable doing anywhere for years to come. they allow us to quickly look back and see how far we’ve come. et al. March 2008. Journal of Biological Psychology. The respiratory components of mirthful laughter.385 Remember. Why not put them to work in keeping your motivational batteries fully charged. Give laughter’s potential calming effects a try. What do you have to lose? Analytical coping – Here. emotion.com & WhyQuit. If you find yourself reaching for more than a toothpick or toothbrush. This can be invaluable once our focus is able to intensify upon the final stage of recovery conscious recovery . Pages 623-628. Volume 19. . I fell in love with cold water but not just during challenge. et al. throughout the day. Pages 39–50.as the pace of noticeable change naturally seems to slow. February 1990. Effects of laughter on muscle tone. et al. So does pulling out and reviewing your list of reasons for commencing recovery. Humor and Laughter May Influence Health: III. Volume 5(1). What cue triggered the episode? While we can’t know for certain. Evidence-Based Complementary and Alternative Medicine. How long did it take before anxieties peaked? Is that shorter or longer than your last challenge? How long had it been since your last significant challenge? Consider keeping a crave episode log. Volume 28.383 Laughter also induces sporadic deep breathing. We discourage oral coping. For some reason. Humor and Laughter May Influence Health: III. Like medical records.

a seven inch carrot that’s 1 1/4 inch in diameter is 40 calories. one-sixth of a medium head of cauliflower is 25 calories. Keep in mind. nearly all nicotine use cues will have been extinguished. holiday and infrequent cues having not yet been encountered.204 Freedom from Nicotine . consider eating healthy. according to the FDA. seven radishes total 20 calories. they likely cut back their amount of smoking to a bare minimum. two medium stalks of celery total 25 calories.. it is only new the first time a person goes though this kind of change of physical status. “When people catch colds or a flu for the first time after quitting.” writes Joel. funeral. Five asparagus spears are 20 calories. eight medium strawberries are 70 calories. Lots of words but just one rule . Infrequent cues can be associated with a vacation.. When the cold or flu symptoms finally started to dissipate. a medium cucumber is 45 calories. Oh.” “This phenomenon could easily result in a person getting increased thoughts for cigarettes the first time they get an infection after quitting. Seasonal. Let them remind you of how far you came. and one medium tomato is 35 calories. Again. “Not smoking will become a habit for a sick or recovering person. When illness symptoms were peaking. death. Soon most become laughable.” he reminds us.” writes Joel. less intense and further apart. meeting an old friend or even illness. one medium peach is 40 calories. an occasional reminder of the amazing journey you’ve made can discourage complacency from taking root. “Their rate of smoking was likely affected by these infections. a medium orange is 80 calories. no nicotine today. But take heart. wedding. Can you eat an entire apple in 3 minutes? If so. The change in status from feeling ill to feeling normal is a new trigger circumstance for the person. they likely increased their consumption quickly in an effort to get their nicotine levels where they needed to be to stave off withdrawal. that’s 80 calories and 4 grams of fiber. They were likely experiencing increases in withdrawal symptoms whenever they had such infections. one medium stalk of broccoli is 50 calories. don’t fret over them. every other time they had colds or flu during their adult years they were smokers. but more likely when they first start to get well after being sick. . It may not be so much so when they first get sick. meaning when their throats were really raw and their breathing difficult.The Journey Home If you do reach for food. Holiday and Infrequent Cues Expect to arrive home with a few seasonal. you’ll still have conscious thoughts now and then but even they are becoming shorter. with a few exceptions.” During your second nicotine-free lap around the sun.

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Conscious Recovery - Journey Thinking

As teenagers, what most of us thought would be a brief rebellious experiment was
quickly transformed into a powerful lifelong chemical addiction as occasional nicotine feedings became regular, and optional feedings mandatory. New studies confirm that for some of us it only took coughing and hacking our way through one or two cigarettes before slavery’s shackles began to tighten.386 Five, ten, fifteen nicotine fixes a day - when would enough be enough? "Tomorrow, tomorrow" became the lifetime cry of millions. Welcome to the realities of true chemical dependency, a world built upon lies. Science calls our lies denial. Denial is an unconscious defense mechanism - just below the surface - for resolving the emotional conflict and anxieties that naturally arise from living in a permanent state of self-destructive chemical bondage. Three primary areas of denial relied upon by nicotine addicts are dependency denial, cost denial and recovery denial. In each area, truth is sacrificed in exchange for either piece of mind while remaining hostage in an artificial world of “nicotine normal” or to justify relapse. Most nicotine addicts you'll see today are almost completely insulated by a thick blanket of subconscious denial rationalizations, minimizations, fault projections, escapes, intellectualizations and delusions that hide the pain of captivity or create the illusion that the problem is somehow being solved or is non-existent. The average addict musters the confidence to challenge their addiction about once every three years, at which time roughly 1 in 20 succeed in breaking free for an entire year. With respect to smoking, by far the most destructive and deadliest form of nicotine delivery, these horrible recovery statistics eventually result in half of us dying by our own hand. Our senseless self-destruction is irrefutable evidence of the depth of the denial that insulated us from the extreme price being paid with each puff - a little more of life itself.

Dignity’s Denial
During the final phase of nicotine dependency recovery we have two options in overcoming the mountains of denial garbage we constantly fed ourselves over the years. We can allow sufficient time to pass so that thoughts of wanting to use nicotine gradually fade away and stop haunting and replaying over and over in our mind. We can also attempt to accelerate the process by seeing the arrival of each “thought” as a golden opportunity to set the record straight. Imagine residing inside a chemically dependent mind but not realizing it had grown or
386 DiFranza JR, Hooked from the first cigarette, Scientific American, May 2008, Volume 298(5), Pages 82-87.

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activated millions of extra acetylcholine receptors, de-sensitized itself or that nicotine now controlled the flow of more than 100 chemicals inside our body. Many of us didn’t need to know those details. We’d already felt punishing anxieties after waiting too long between feedings. We knew we’d lost the autonomy to simply turn and walk away. Even though we’d tried to tune it out, we also couldn't help but hear the dull roar of the endless stream of new study findings telling us that each and every puff not only destroyed more of our body’s ability to receive and transport life-giving oxygen, but that with it came a greater accumulation of the 81 potential carcinogens identified in cigarettes or the 28 found in oral tobacco. Deep down we each knew we were slowly building cancer time-bombs inside us. What we didn't know was how to turn things around and begin diffusing them. While clinging to the security blanket that all we suffered from was some "nasty little habit," deep down we knew we were hooked solid. So how did our conscious thinking mind cope with the sobering reality that our brain was a slave to its own senseless selfdestruction? How did we look in the mirror each morning and maintain any sense of dignity, self-worth or self-respect while constantly being reminded that we were prisoners to dependency, decay, disease, and that today we smokers would move closer to completing the act of committing our own chemical suicide? It was easy - we learned to lie. We each called upon our intelligence and conscious mind to help build a thick protective wall of denial that not only insulated us from the hard, cold realities of daily dependency but behind which we could hide when those on the outside felt the need to remind us of who we really were, and what we were doing. Our basic tools for building the wall were conscious rationalizations, minimizations and blame transference. A pulsating stream of reoccurring urges reminded us that nicotine use was no longer an optional activity. Those urges forced us to explain to ourselves our involuntary obedience to them. We needed to save face. Although nicotine’s two-hour half-life was the basic clock governing mandatory feeding times, we became creative in inventing alternative justifications and explanations. In our pre-dependency days (if there were any, as some of us were born hooked), we may have found honest pleasure in stealing a nicotine induced dopamine “aaah” sensation accompanied by a rush of adrenaline. But once the feedings became mandatory it didn't matter how we felt about them. Choice was no longer an issue. Even if we didn't fully appreciate our new state of permanent chemical captivity we rationalized the situation based upon what we found ourselves doing.

Tearing Down the Wall
In Chapter 3 we reviewed dignity’s wall of illusion, a number of Nicodemon’s lies. We learned that Nicodemon does not exist, nor are there any other monsters, internal or

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external, that drive us to use nicotine. It is a chemical addiction, pure and simple. Nicotine is not a friend and using it is not about love, flavor, pleasure, boredom, concentration, coffee or stress reduction. It isn’t about some cute “nasty little habit” but full-blown drug addiction. Our rationalizations were our defense, insulating us from a harsh world that was often in our face and just wouldn’t let up. They were bricks in a wall made thicker by each empty pack, tin, pouch, tube, box or cartridge. Our only wall building limitation was our imagination. But now, here in the final phase of recovery, we must wade back through untold thousands of memories of having rationalized why that next nicotine fix should be administered. It is here that a simple sight, sound or smell may cause old use rationalizations to surface and at times become so thick as to leave us feeling overwhelmed by self induced desires flowing within our conscious, thinking mind. Have you ever noticed just how challenging it is to coax a smoker or oral user out from behind their wall? After years of construction it tends to be a secure place to hide from those seeking to impose their will upon us. Frankly, it is not necessary that any of us set out to intentionally dismantle our wall of denial. Time will eventually wear it down so long as we keep our dependency fully arrested. But because the wall is simply a reflection of rationalizations that we ourselves created, we have it within us to rethink each, thus diminishing or even destroying their influence upon us. “Just think about something else” - Our natural instinct is to tell ourselves that we need to try and ignore or suppress “junkie thinking” when it tries to take root and play inside our mind, that we need to try and think about something else. Research shows that attempts at thought suppression may actually have the reverse effect of causing the thought the to-be-suppressed to intrude into our consciousness with greater frequency.387 Trying to think about something else will likely only make things worse. As Joel notes, at the core of each internal debate you'll probably find fixation on the thought of having “just one”, "one puff," "one cigarette" or "one fix." As Joel notes, "It's hard to think about something else because one puff seems like such a wonderful concept. They are often reminiscing about one of the best cigarettes, or more accurately, about the sensation around one of the best fixes they ever had. It may be one they smoked 20 years earlier but that is the one they are focused on." "So what about thinking about something else? Well, it's hard to think of something else that can deliver such pleasure as this magic memory," writes Joel. "Even if they successfully think of something else and overcome that urge, they walk away from the moment with a sense of longing or sadness with what they have just been deprived of
387 Rassin E, et al, Paradoxical and less paradoxical effects of thought suppression: a critical review, Clinical Psychology Review, Nov. 2000, Volume 20(8), Pages 973-995.

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again." So, what is an ex-user to do? “Change the tactic," advises Joel. "Instead of trying (often unsuccessfully) to think of something else, acknowledge the desire. Don't tell yourself you don't want one, you do and you know it. But remember there is a catch. To take the one you have to have all the others with it. And with the others, you have to take all the problems that go with ‘them.’ The smell, the expense, the embarrassment, social ostracization, the total loss of control, and the health implications." Joel encourages us to see "just one" for the falsehood it reflects. By thinking about the entire spectrum of dependency that comes with "just one" we can walk away from the encounter feeling good about no longer using. We won't feel deprived but grateful. The more vividly we recall full-blown dependency the less we'll think about it. "In a sense forcing yourself to remember will help you forget,” he notes. “Not forget using, but the fantasy, the appeal of a nicotine fix."388 Instead of trying to run or hide from use rationalizations that enter your mind, grab hold of each. Don’t let go until you’ve turned it inside out. Think about the enslaved mind that created it. How much did any of us know about nicotine dependency back then? Examine each use rationalization that enters your mind. Do you recall where it came from? Is that how you felt the very first time you used nicotine? Does tobacco industry store marketing play to it? Would relapse somehow make the rationalization permanently go away or only guarantee its survival? Can you say with certainty that it’s true and honest, or was it invented by a mind that needed justification for answering nicotine’s next dinner bell? Whether you choose to attempt to destroy rationalizations or wait for new memories to bury the old, the day is approaching when you'll awaken to an expectation of going your entire day without once wanting to use nicotine. Oh, you'll still have thoughts now and then but with decreasing frequency, shorter duration and declining intensity. They'll become the exception, not the rule. They say that "truth shall set us free" but we have an even better guarantee. It is impossible to lose our freedom so long as we refuse to allow nicotine back into our body. The next few minutes are all that matter and each is entirely do-able. Thoughts or no thoughts, there was always only one rule ... no nicotine today ...never use nicotine again!

More Lies
In Chapter 3 we examined key nicotine use rationalizations. Let’s look at a few more. Why? Because nicotine so invaded nearly every aspect of our thinking that unless we learn to laugh at our excuses they may tend to linger far longer than need be. As mentioned earlier, conscious rationalizations usually fall into one of three categories:
388 Spitzer, J, “Just think about smoking else,” August 31, 2002, http://www.ffn.yuku.com/topic/12581

Cost Rationalizations • “I use smokeless tobacco and it’s far safer” – We have little current appreciation for what “safer” really means. cost or recovery.com & WhyQuit.com 209 dependency. don’t look now but they’re evaporating rather quickly. But the need to reason and justify their use of nicotine with such minimizations is proof that their chemical servitude is just as profound. • “These new nicotine gum flavors are fantastic!” .© 2009 FFNicotine. will society continue to tolerate its use around children? We are already seeing smoking banned on beaches and in parks. • “It's my right to blow smoke!” . it’s your chemical obligation.How many of us chew cinnamon or fruit flavored nicotine gum five to ten times a day because fruit and cinnamon are good for you? How many chew the new cappuccino flavored gum because of our love for the taste of coffee? • "I'll cut down or smoke just one now and then" . Dependency Rationalizations • Some rationalized that they used too little to be addicted. It has become an issue in determining which parent obtains custody of the children in divorces and determining parental visitation rights and duties and increasingly. • Then we had closet smokers like my grandma Polito who constantly tried to convince us that the thick cloud of smoke rolling out of the bathroom behind her simply wasn't there. become rich or develop forearms but your chances of serious injury or death are almost zero. squeezing a ball or using strength grippers may be habit forming but are nonaddictive.Truth is. Using less than our level of tolerance demands will likely leave us in a perpetual state of low-level withdrawal. How much more visible could denial be? • “I smoke because it gives me something to do with my hands” . But as far as rights are concerned. If nicotine truly is as addictive as heroin. We may smoke fewer cigarettes but compensate by smoking each harder. Social controls to protect the rights of non-smokers are sweeping the globe. This weak addiction rationalization ignores that doodling with a pen.Whittling wood. Overdue research into health risks associated with long-term oral tobacco use is finally receiving attention.Rationalizations such as this treat chemical dependency as if some nasty little habit capable of manipulation and modification. playing with coins. But results will arrive . We are drug addicts and it’s as real and permanent as alcoholism. lied about how much they used or if addicted that they were somehow better than other users because they used less frequently. employers are refusing to hire those dependent upon nicotine. You might get ink on yourself. sucking the smoke deeper and holding it longer. knitting and juggling are also things to do with our hands and none of those activities create a 50% risk of life ending more than a decade early.

with many on oxygen. One 2008 study found that the odds of a smokeless tobacco user experiencing a fatal ischemic stroke were 72% greater than for non-users. or one of the less common forms? Even if the right cure arrives. “I smoke lights and they're not as bad” . How many of them thought that a cure was on the way? Sadly. Volume 19(6). Cigarette smoking: an epidemiological overview.Keep in mind that one-quarter of all adult smokers are being claimed in middle age. November 2008. The American Review of Respiratory Disease. British Medical Bulletin. Pages 3-11. July 1976. Smokers tend to think only in terms of dying from lung cancer but tobacco kills in many ways.5 years early. Some apply the cup half-full rationalization that smoking’s 50% adult kill rate391 really means that there is a 50% chance “smoking won’t kill me. 391 Wald NJ and Hackshaw AK. Volume 114(1). Epidemiology. Volume 52(1).210 Freedom from Nicotine .390 Even with emphysema. Some point to actor George Burns who smoked cigars and lived to 100. But try to locate even one terminal lung cancer patient who wasn’t horrified at learning that they’d actually succeed. Which type of lung cancer are you waiting for hoping they’ll cure. strokes and emphysema.Between Europe and North America. Pages 115-122. January 1996. "We have to die of something" . don't forget to consider heart attacks. et al. "There’s still plenty of time left to stop".389 “It's too late now to heal these lungs” .Reflect upon the emotional pain and financial loss your needless dying and death would inflict upon loved ones. it was false hope. .The Journey Home • • • • • • • slowly and it may be decades before will be have an accurate risk profile. “Lots of smokers live until a ripe old age” – Old vibrant smokers are rare. Pages 794-799.Lights and ultra-lights are capable of delivering the same amount of tar and nicotine as regular brands depending on 389 Hergens MP. each an average of 22. 390 Buist AS. If you do find old smokers almost all are in poor health or in advanced stages of smoking related diseases. How should they explain your death? Was it an accident? Were you murdered? Was it stupidity? Did you intentionally kill yourself? "A cure for cancer is coming soon" . tobacco is expected to claim more than one million victims this year. circulatory disease caused by smoking kills more smokers each year than lung cancer. For example. quitting now will immediately halt the needless destruction of additional tissues.This rationalization all but admits our own intentional slow-suicide. adenocarcinoma. squamous cell." Try to imagine any other activity in which we would willingly participate if there were a 50% chance of getting killed. what will be left of your lungs by the time a cure is discovered? If gambling on "how" tobacco will kill you. The effect of smoking cessation and modification on lung function.Nonsense! Tissues not damaged beyond repair will heal and provide substantial increase in lung function. Smokeless tobacco and the risk of stroke. oat cell. although destroyed air sacs will never again function. But how long would George have lived and how healthy would he have been if he hadn’t smoked cigars? What's wrong with living a healthy life until death? “I’m only hurting me!” . Look around.

Disrupting nicotine reinforcement: from cigarette to brain. Quitting does not increase our weight.Oh really? Can you count on both hands and all your toes how many times you've lied to yourself with such nonsense? And which pack.Don’t hold your breath. Early reports suggest that more than 80% of vaccinated participants are relapsing to smoking within 9 months.Compared to what? Imagine a diagnosis of lung cancer and having your left lung ripped out. “The vaccines are coming!” .The next generation of pharmaceutical products will be the vaccines. In fact. making them too large to cross through the blood-brain protective filtering barrier and stimulate dopamine pathways.com & WhyQuit. I’ve never tried stopping” . month or birthday will give you the best chance for success? Why did I limit myself to always purchasing only a one-day’s supply? Because tomorrow was always going to be quitting day and I couldn’t see me throwing away a carton. Annals of the New York Academy of Sciences. Pages 233-256 .com 211 • • how they're smoked. their smokers often take longer. is the day it will be capable of erasing the emotional loss associated with ending the most dependable chemical relationship we’ve likely ever known. Recovery Rationalizations • • • • • “I'll stop after the next pack. The day science can make our mother’s death painless. deeper drags that may mean more tar and more nicotine not less. “It's too painful to quit!” .Some of us pretended that we’d be quitting soon.This intellectual denial pre-assumes a large weight gain and then makes an erroneous judgment regarding relative risks. Some went so far as to actually set a date. JE. “Quitting causes weight gain and that’s just as dangerous” . my next birthday or New Years' day” . They do not reduce most health risks including the risk of heart disease or cancer. eating does. but why? What easier way of never having to admit chemical dependency or experience defeat than pretending that evidence of a problem simply doesn’t exist? “I’ll stop next week” . carton. next carton. Volume 1141. “I don’t even know if I’m hooked. Some assert that metabolic changes primarily associated with the heart not having to pound as fast could account for a pound or two but as far as being " dangerous. “I’m waiting on a painless quitting cure” .© 2009 FFNicotine. Imagine years of trying to recover from a serious stroke or massive heart attack. Four to five vaccine shots over six months will cause the body’s immune system to create large antibodies which quickly bond with nicotine molecules. or fighting for every breath through emphysema-riddled lungs as you drag around an oxygen tank for the balance of life. October 2008. Doing so would always make today’s nicotine fixes far more tolerable.Some of us never made a serious recovery attempt. The problem appears to be that there are simply not enough antibodies and up to one-third of nicotine fails to bond and crosses the blood-brain barrier." you'd have to gain an additional 75 pounds in order to equal the health risks associated with smoking one pack-a-day. next month. followed by chemotherapy.392 A cure? Let’s 392 Rose. so as to avoid our sense of emotional loss.

This procrastination brick allows use to continue until someone else takes action. so long as we continue to live on the right side of the “Law. financial hardship. to become completely engrossed.Many argue that they cannot succeed because their using loved one or friend won't stop too.” Conscious Fixation Conscious fixation is the ability of the rational thinking mind. as they may face increased risks by needing to smoke more cigarettes harder in order to overcome the vaccine’s partial blocking effects. remain focused and stay absorbed. other smokers. stressful times. It’s a key reason I’ve written this book. a relationship. Imagine convincing ourselves that if we arrest our chemical dependency that our friends won’t want to be around us. This recovery is absolutely guaranteed to be our last so long as nicotine never again finds its way into our bloodstream.The “I’ll be all alone” rationalization shows the depth of dependency. or we invent lame excuses such as those that fill these pages. As Joel teaches. we do not have to relapse. “I'd quit but withdrawal never ends!” . Here we claim that we were unable to succeed because our loves ones could not cope with our recovery anxieties and exaggerated behavioral outbursts. fixation by the conscious mind can last as long as our ability to concentrate.Clearly false. “I won’t be able to stop unless someone stops with me” . forget why we stopped. or that we won’t be able to go around them. Often someone has to be brave. our pre-frontal cortex (the lobe above our eyes). Unlike a less than three-minute cue triggered crave episode which is the product of subconscious conditioning. absorbed and preoccupied with a single subject. What if our friend or loved one never stops? How many ride this waiting rationalization all the way to their grave? In relationships. alcohol or even our job.212 Freedom from Nicotine . “My family can’t handle my quitting” . a lack of support.Smoking won't bring back mom or dad nor cure any other ill in life. Yes.The Journey Home • • • • • • hope researchers have the integrity to carefully study the post-relapse smoking patterns of those vaccinated. The “I smoke for love” rationalization is really rather sad. “If I stop. . it's great when both users can navigate recovery together. I'll just start back again. We could also blame our relapse on friends. "Mom just died. go first. issue or train of thought. success during a period of high stress insures that future high stress situations won't serve as justification for relapse. to provide readers a map home that’s as accurate as possible.Truth is. now just isn't the time" . I always do” . it takes a bit of practice getting comfortable around users but extinguishing all “other user” cue conditioning is a necessary part of recovery. “My friends all use and I’ll lose them if I stop” . We relapse because we rewrite the Law of Addiction.If we failed we could always reach for this blame transference brick and lay the cause for our defeat upon family members. discover the path home and allow his or her significant other to witness freedom's full glory.

If willing to be brutally honest about where we once lived. when was the previous urge? If you don’t mind sharing. In fact. A few questions may aid in helping them regain perspective. will you fixate upon them or instead see the moment as an opportunity for conscious healing? When it happens. what did you like most about using? What did you dislike? Do you understand that there’s no such thing as just one? Almost always. little will likely remain to embrace. any lingering romantic use rationalizations will be surrounded by tasty and edible truths. Instead of an addict’s use memories becoming fuel for fixation. • • • • • • • When was the last time you experienced an urge to use? What thoughts went through your mind? How long did it last? How intense was it? Prior to that urge. don’t allow any remaining junkie thinking to become a stumbling block to contentment. Although repainting or recasting of an addict’s memories may accelerate our homecoming. it's impossible to relapse by thinking. a now free mind is granted a chance to analyze the honesty of thoughts and memories created by a drug addict in denial. The beauty of using each moment of potential fixation as an opportunity to seize. and move on but in doing so. Reflect upon the total number of times as users we reached for and relied upon a particular rationalization. But once home and residing here on Easy Street take care not to grow too complacent as those remaining eyes have potential to sprout growth.com 213 When thoughts of “wanting” a nicotine fix begin bantering about inside your mind. truth and knowledge can transform them into laughable reminders of how far we’ve traveled. those in the first few days of recovery would laugh at what the long-term . Staying focused on dependency’s bigger picture can help keep the influence of any remaining eyes in proper perspective. Don't worry. Some will disclose that they still think about using and have recently found themselves doing so more frequently. Like eyes on a potato. Although unable to erase our drug use rationalizations and memories. we have the ability to paint them with honesty and insights. analyze and recast an addict’s thinking is that we are not just painting a single memory with truth and insight but possibly thousands of them. If so. for now. fit any such remaining attractions into the bigger picture. We sometimes encounter long-term ex-users whose remaining use rationalizations are beginning to combine with growing complacency and elevate their risk of relapse. Such memory recasting can diminish their influence upon us.© 2009 FFNicotine. In your mind there may be one or more attractions to nicotine use that truth and insight fail to impact. neither fixation nor devoting time to analyzing nicotine use related thoughts can harm us. accept them.com & WhyQuit. as Joel often reminds us. Only acting upon those thoughts can destroy the freedom for which many of us fought so hard.

one dip." “Just once. Amazingly. In regard to any romantic nicotine use notions that may remain after having bathed them in honesty and understanding.The Journey Home ex-user considered an “urge. non-smoking applies and once quit we are non-smokers. the choices include non-smoker or ex-smoker." "Just one little puff.” Normally it’s a brief passing thought that lasts seconds and is quickly abandoned. consider this often quoted recovery mantra: “I'd rather be an ex-user who sometimes thinks about using than a user always thinking about quitting. It may have gone unchallenged and now. Why ignore the fact that just one hit of nicotine will cause up to half of our mind’s addiction circuitry to be activated? Why lie to ourselves that our brain won’t soon be begging for more? Why waste time being dishonest with ourselves by pretending that although a true drug addict that we can have just one. many still believe in the validity of the rationalization that cost them their freedom. almost all can recall the rationalization they fixated upon in the seconds prior to relapse. just once? “What should I call myself?” While the exact moment of transition from use to recovery is clear. Chemical dependency has not permanently grooved and wired their brain for nicotine. ex-smoker or nonsmoker. if asked. Why pretend the fiction that we are stronger than nicotine? We don’t need to have superhuman strength to overcome our addition. is slowly grows in significance. But it doesn’t have to be. like a cancer. I want to do it once!” The most fatal conscious fixation of all is the fraud of "Just one. “one chew.214 Freedom from Nicotine . Never-smokers need not be concerned with relapse. try to picture all of them. a distinction the term non-smoker keeps hidden. Even more frightening. Some label nicotine dependency a chronic relapsing condition.” “Just once!” A primary maxim of drug addiction is that "One is always too many and a thousand never enough. We need normal human intelligence. and soon found themselves smoking more than ever. But there is a major distinction between being a never-smoker and non-smoker. 10 or even 20 years and then smoked one. an ex dipper or non-dipper? And when is it proper to start doing so? Focusing upon smokers. Digging deeper may allow identification of the particular rationalization that was never directly confronted during recovery. You’ll sometimes meet current smokers who’ll tell you that they stopped once for 5. . what do we call ourselves once we stop using? Are we an ex-user or non-user. Clearly. the return of our entire dependency and the endless chain of feedings that would follow." Instead of picturing just one or just once.

The moment that defined things was when I stopped putting nicotine into my body. I love my freedom. then why wouldn’t I want to remind myself of what it takes to stay here? If you want to consider yourself a non-smoker or non-user that’s fine. Cindy. For me. Starting out. Now. It was if I felt I’d earned the right to hide among them. two smoking strangers. I had surrendered three decades of control to smoking this chemical. But Joel’s online analysis compelled critical thinking. there was no magic moment in the future that would define this recovery as real. it occurred when my fears subsided to the point that every fiber of my being knew that this recovery was a keeper.© 2009 FFNicotine. a deeply personal moment that’s different for each of us. Arthur and Denise.com & WhyQuit. I will always refer to myself as an ex-smoker or former smoker as doing so reminds me that I remain just one powerful puff of nicotine away from relapse to three packs-a-day. may demand disclosure that we are ex-smokers. I would take comfort in one sure-fire fact. But the time prior to such conscious conviction was not some dress rehearsal. I lived a journey of confidence that transported me from “just one day at a time. even if tomorrow I were diagnosed with lung cancer. the crossing of a self-defined threshold. your talkative co-worker. non-user and ex-user apply equally to oral. I love residing on this side of the bars.com 215 The critical distinctions between never-user. I would not die with my true killer still circulating inside me. Failure to fully disclose our prior user status could result in legal or coverage problems. A related question is when should we see ourselves as an ex-user or non-user? When do we cross the line from “trying to quit” to having done so? It’s one of the most wonderful self-realizations of our entire journey. Soon resistance and disappointment passed and I found myself wanting to embrace both the term ex-smoker and the world of ex-smoker-hood. blows smoke your way while gloriously waving her cigarette like a conductor’s baton. no nicotine today” to a deep seeded conviction that I will “never use nicotine again!” The Joy of Smoking? Out on the town. I’d already told the world I’d quit but the difference now was that I actually believed it. But be careful not to totally entrench your thinking in non-smoker-hood as certain legal documents. If staying free is important. such as life or health insurance policy applications. If true. you watch as your good friend Bill lights-up and sucks down a deliciously deep puff. While both a non-user and ex-user. gravitate toward one another and engage in light-hearted conversation while guarding a store’s . and then lays the pack on the table between the two of you. It was then that I knew I wasn’t going back. you truly are. nasal and transdermal nicotine users. Initially my mind rebelled against the thought that I was not fully “cured” and not the same as the average never-smoker. remembering we are different can serve as a protective self-reminder of our vulnerability to relapse.

Struggling for each breath. The date for the trip arrives. but she can no longer make excuses for visiting only once in 3 years." The joys of smoking? Joy? Joy? Yesterday. In the end Arthur will lose. His fate is the same as what half of all smokers will experience . As he sits rolling coins to purchase his next 46 mg. Bill’s sniffer has been almost useless for more than 20 years. he’s experienced two cases of pneumonia over the past 3 winters. of mandatory daily nicotine needed to stay inside the comfort zone. she constantly smells like a walking tobacco factory and often turns heads and noses when walking into a room. then relax. has large cell lung cancer in the right lobe. the ashtray on the table is smoking one too. he just doesn’t want to know. Cindy shakes her head after coming back in from loading up the car. Before leaving town. Additional thick bloody mucus will soon scare Arthur into a doctor visit and a chest x-ray. A workaholic." you think to yourself. Cindy’s two teenage sons are onto her almost daily about her smoking. to taste. A three pack-a-day smoker. Although he has twice coughed up a small bit of bloody mucus.The Journey Home entrance. they make her want to crawl into a hole as they both start coughing and gagging as if dying. They can’t walk anywhere as a family without her cigarette smoke finding the boys. discouragement fills his mind. Frankly. he quickly dismissed it both times.216 Freedom from Nicotine . "to puff. a 54-year-old two pack-a-day smoker. "Oh but to again share in the joys of smoking. Ellen inhales a deep and relaxing puff in the car beside you. he does not yet know he has cancer. A pack and a half a day smoker. Bill still managed to smoke a couple each day. Over the next two years he will battle hard to save his life. His doctor has pleaded with him to stop but after a half dozen failed attempts. While stopped at a light. it’s either ahead or behind for lonely mom. She feels far more secure after stuffing two new packs into her purse. The slow growing tumor is now almost five months old and a little bigger than an orange.nicotine induced death. A serious chain-smoker. When smoking. Cindy knows that they’ll pass three rest areas along the interstate but it will be difficult to fib about having to go to the bathroom at all three. to blow. as chest tightness has occurred on and off for the past couple of years. Ellen has done very well financially. She dreads the seven hour drive to her parent’s house next week. Deep . Bill stepped in a pile of dog dung but failed to notice until he turned around and was puzzled by the strange brown tracks across his sky blue carpet that seemed to lead to his right shoe. they never walk together. The delay will cost him a lung. Not only does she have a cigarette in her hand. she tells those around her that she enjoys her cigarettes. with the last one putting him in bed for 6 days. she stops to fill up with gas while managing three quick puffs. Her life seems to have everything except for companionship. Two will have to do. Arthur. There is a bit of chest pain but that’s nothing new. She skips making breakfast to ensure that the boys will demand that they stop to eat along the way. When it does.

Ellen has a date next Friday. and develop the mental skills and healthy body needed to successfully tackle her unwanted pounds. The joy of smoking? Joy? Fortunately for Denise. Her car windows. house blinds and forehead continually share a common guest . There will always be only one rule that has a 100% guarantee of success for each of us . a two pack-a-day smoker named Ed. They'll find comfort in sharing their addictions. develop the patience and outlook needed to navigate the temporary period of re-adjustment called recovery. She will successfully arrest her addiction. a caring friend will tell her about a free online nicotine cessation education and support forum called Freedom. The headline in the local paper she is holding is about the city proposing a ban on smoking in the park across the street. She threw in the towel when she had outgrown her entire wardrobe.a thin oily film of tar and other chemicals. Fifteen pounds over weight to begin with. Constantly clearing her throat.no nicotine today! . and still depressed over her defeat. the government recently banned smoking in all public buildings. Smoking lines and wrinkles above and below her lips have aged a once attractive face far quicker than its 32 years. All that matters are the next few minutes and each is entirely doable.com & WhyQuit. There. she is about to become a regular user of anti-depressants. Denise started smoking at age 13 while her lungs were still developing. she knows that she is a drug addict and believes that she just can’t quit.© 2009 FFNicotine. Feeling like a hopelessly addicted social outcast. Her boss just posted a new non-smoking policy at work. Three months following relapse. Already on high-blood pressure medication. all the new weight remains with her.com 217 down. month by month her breathing capacity continues to slowly deteriorate. a single tear works its way down her cheek. Considered "cool" when she became hooked. reclaim her selfconfidence. a year ago Denise successfully quit for almost 2 months by exchanging cigarettes for a new crutch called food. Denise will discovery the core principles underlying her almost two decades of chemical dependency upon nicotine. just one ounce at a time.

within 2 to 4 months the adjustment process transports most in recovery to a point where they experience that very first day where they never once "think" to themselves. zero. or is that just another lame excuse we used? After arresting my thirty-year." After the first such day they become more and more common.The Journey Home Chapter 13 Homecoming Arriving Home How do we know when we’re home? If you’ve ever moved. with the distance between the occasional "thought" growing further and further apart. weeks. It was then that I experienced my last major subconscious crave episode and started to notice that the once steady stream of thoughts of wanting were ever so slowly becoming fewer. shorter and generally less intense. they become our new norm in life. it’s coming! Long-Term Quiet and Calm Imagine entire days. maybe even years without your mind ever once feeling an urge to use nicotine. It's where hundreds of millions of comfortably recovered ex-users reside today. don’t fret! If sooner. The correct answer is. During the first few weeks I worked hard to maintain a strong positive attitude while refusing to allow negative thoughts to infect my thinking and dreams. three pack-a-day dependency." "a chew. If longer.none. I'd sure like a smoke. I did believe in the new nicotine-free me! . If it happens sooner or takes longer. Soon. you are home when you feel it! Some feel at home in a couple of weeks while others need months. a few weeks earlier than most but later than some." "a dip. patience. nil. months and after a few years. complete and total tranquility." "a lozenge. While feeding myself large doses of positive thought I also confronted and analyzed those remaining thoughts that seemed to keep inviting relapse. Imagine living in a constant state of 100% total comfort with no nicotine use related anxieties whatsoever . Were any of them truly stronger than nicotine? Were any of them stronger than us. my recovery evolved to the point of substantial comfort by about eight weeks. Soon. "gee. enjoy it.218 Freedom from Nicotine . you know there’s a big difference between moving into a house and having it feel like home. it was no longer a matter of trying to believe what I was telling myself." "a piece of nicotine gum. A Silent Celebration Amazingly.

two years and seven months after starting my journey. Eventually the minor urges and periods of thought fixation became further and further apart. They may be associated with uncommon events such as relationships ending. I saw each and every day as a full and complete victory in and of itself. Before we know it the storms turn to breezes and then to a guest now and then. new found time.” Joseph 1 year. zero. freedom and even the few extra pounds . periods of challenge may at times felt overwhelming. odorless fingers. The opening time period is how long the person has remained nicotine-free: • • • • • 2 months. the birth of a baby. I worked with far too many victims to have retained even one use justification.© 2009 FFNicotine.was simply me coming home to meet me.” Diane 3 years. nada!” Melrose 4 years: “How many seconds a year? None!!!” Laura 2 years: “I never thought I could stop smoking or that I would completely stop . tastes. “Tell a newbie how many seconds a day you still want a cigarette. duration and intensity of challenge is "generally" on the decline. 3 months: “zip. 3 months: “a few times in the past year the thought of smoking crossed my mind. endurance. an ash-less world. While most will be quick stiff breezes a few may claim the status of storms. Gradually Diminishing Thoughts and Urges During early recovery. crossing paths with an old friend." Below are representative entries made during 2008. After two years of freedom I found myself going months without challenge. thoughts capable of fostering urge and desire for as long as our mind is able to concentrate and focus upon them. The beauty of recovery is that with each passing day the frequency. But like trying to watch a rose bud open. energy. Still. It is possible to retain romantic thoughts about using. The last time I experienced anything that can be fairly called an “urge” was in December 2001. it is entirely normal during the first couple of years to still be having thoughts of wanting and even encounter remote. pride. But hurricane force winds are now long gone. 26 days: “once every two weeks for about 3-5 minutes. seeing the decline while living it can at times seem nearly impossible. the whiteness emerging in my smile. a wedding receptions or even death. hope. extra pocket change. empty pockets.com 219 Although at times intense. Am I average or normal? Probably not.com & WhyQuit. seasonal or infrequent nicotine feeding cues. I did my best to remain focused on the long overdue healing occurring inside this body. One of the most popular discussions at WhyQuit’s peer support group Freedom is entitled. long overdue self-respect. a bit bigger step. Today I was free and today I continued to heal! The little gifts along the way the smells. gradually lengthening periods of comfort.

220 Freedom from Nicotine .. then a smoker stands next to me and I have to move because it smells so bad.. 2 weeks: “I sometimes get hooked into a romantic thought about smoking.” Beth 2 months: “…thought a few times of having a smoke but it’s a passing thought now.. 2 weeks: “…maybe six or seven seconds of “thoughts” a week. a spit second if I choose to notice them. zip.” Moira 7 months. fleeting.. nothing.” Dave T 5 months. 2 weeks: “Never a want.” Jeff 4 years: “I never think about smoking. my nicotinerelated thoughts are annoyance at the smell of cigarettes if I can’t avoid it.” Kevin 4 months. After the 2nd week I was feeling much more confident and determined and when I thought about smoking it was that I was sooo .. craving something that might be nicotine.The Journey Home • • • • • • • • • • • • • • • thinking about cigarettes – but I have and its wonderful!” Sally 7 years. 1 hour: “It's still early in the recovery process so I'm not going to say I don't think about them. none. I never desire it even if they’re around me smoking. a memory. The law of addiction is the first thing I think of when I think about smoking and I know that as long as I remember that I will Never Take Another Puff.” Maisie 67 days: thoughts have completely dropped off to random. but in all honesty it's not really that much.. 4 months: “I think about having one on what probably amounts to about 6 seconds a week!” Annies1 3 years.” Meg 2 months. 14 days: “Maybe 3-5 seconds every couple of days. need or crave … Passing thought? Maybe a couple times a week.” Ginz 1 month. 1 month: “I never think of smoking really. its a sense of something missing but not missed. time for a smoke and actually go for my pocket to get one out and then remember. 3 weeks: “My family smokes. but it is merely a thought and not a desire or a need or a want. Now after four weeks plus I think about smoking maybe 20 seconds a day and it’s never an urge to smoke.” Anne 1 year. nix. 12 days: “I only think about cigarettes on the weekend at a nightclub. Every time I saw someone smoking I would think Hmm .” RJW 2 years. it does get so much easier. Occasionally. there is a new trigger but relatively easy to deal with no that I’m no longer struggling. I had smoked a pack plus a day for 30 years it was so much a part of my life that I figured I would always feel the urge to smoke when I saw someone else smoke.I can't! This went on for the first two weeks and I was wondering if this was how it was going to be for me forever.” Rochelle 32 days: I work with smokers and dippers all day.” Ilona 2 months. . Seriously. 1 month: “nul.because I do. it has little strength. glad that I didn't anymore. I’m one very happy camper. maybe 30 seconds with a bit of an empty feeling.” Pat 18 days: “Probably about 4 minutes thinking about it. zero … honestly. I think I had a fleeting thought one spring day when I was having a glass of wine and standing on the deck. except the occasional wish for a friend or acquaintance to know the peace that comes with never taking another puff.

It could be my old age kicking in.com 221 • • • • • The thoughts come quickly from time to time. 2 days: “I think about smoking most days but spend NO time wanting to smoke now. maybe tomorrow. Welcome home! We each get to stay so long as we remain committed to a single principle … no nicotine today. as it will be a long overdue reminder of the amazing journey I once made.” Abu Daud1 11 months.” Pat 2 years. Maybe someday I will. 2 months: “ZERO!” Melrose 8 weeks.com & WhyQuit. but it’s true!!” Vicki 1 month. They pop into my head and out again so rarely and so quickly they don't even register anymore. But if and when it arrives I'll wear a smile during the entire brief encounter.© 2009 FFNicotine. but they leave just as quickly. 4 months: “I can truthfully say that I just do not think of smoking.” Levaser It has been years since I’ve had anything you’d consider a craving. I never thought I would be able to say that. It’s just a small thought. not an itch that goes for 1-3 weeks after you quit. 1 week: “I might have had a thought about having a cigarette a few days ago but I'm not sure. never use nicotine again! . 3 days: 1-3 minutes per day on average I still want a cigarette. It’s not a craving that happens during the first 3 days. There is nothing I want back about nicotine and cigarettes.” Doc 2 years.

and then falls to less than 1% after 10 years. et al. They do so because once home they discover that life without nicotine is better than when using it. Volume 6(4). Complacency is fueled by quickly failing memories of the daily captivity stress factors that compelled us to seek freedom. 393 Krall EA. Smoking relapse after 2 years of abstinence: findings from the VA Normative Aging Study. One recent study suggests that as many as 17% who succeed for 1 year may eventually relapse.396 the risk of relapse is magnified. (2) the exuser tries to rewrite or amend the Law and (3) the ex-user thinks he/she has found a legitimate excuse to break or ignore it.The Journey Home Chapter 14 Complacency & Relapse Caring for Our Recovery First. the good news. They do so because they lose sight of how they got there. December 2008. . 394 Hughes JR. 396 Doran N. Volume 4(1). If compliant with the Law our risk of failure remains zero. Pages 95-100. 395 Krall EA. et al.393 Keep in mind that these rates occurred among ex-users who generally had little understanding of nicotine dependency and no formal respect for the Law of Addiction. February 2002.222 Freedom from Nicotine . While the relapse rate for years 2 though 10 may seem small. and the captivity they left behind. August 2004. But just one powerful hit of nicotine and the addict is back! While ignorance of the Law is no excuse. alcohol use around those still using395 or occur in an impulsive-type person. the relapse rate declines to just 2 to 4% per year from years 2 to 10. who they are. the power of cue triggered crave episodes or the duration of conscious fixation. Nicotine and Tobacco Research. Pages 1516-1520. It’s also fueled by an inability to recall the intensity of early withdrawal anxieties. Impulsivity and smoking relapse. When these factors combine with an offer of a cigar. Pages 641-647. February 2002. Volume 33(12). et al. Nicotine and Tobacco Research. most ex-users do not remain ex-users because of understanding or respect for “one puff” relapse rates seen in recovery studies. when added together the risk becomes significant. Recovery memory suppression – It’s normal to slowly grow complacent during the months and years after ending nicotine use. Volume 4(1). Relapse to smoking after 1 year of abstinence: a meta-analysis. Smoking relapse after 2 years of abstinence: findings from the VA Normative Aging Study.394 These ex-users do not relapse because they dislike being home. the risk of relapse declines with the passage of time! While roughly 95% of uneducated smokers who attempt to stop smoking relapse within a year. Among educated ex-users there appear to be three primary factors associated with relapse: (1) a natural suppression of memories of recovery’s early challenges. Nicotine and Tobacco Research. Pages 95-100. Addictive Behaviors.

the whole truth and nothing but the truth. we are forced to rely upon our memory to accurately and vividly preserve the truth. We risk dying as slaves. What were they like? Can you recall your mind begging to be fed? Feel the anxieties. Although not always the case. Anderson MC. In fact. Volume 127(3). In fact. visit scores of smoking cessation support groups and find thousands of battles being fought. We are each blessed with the ability to forget. . also see. It wasn't long ago that those were our shoes. frustrated. we win. restless or anxious? Were there rapidly cycling emotions. Encourage them to be as candid and truthful as possible. we should not take our recovery for granted or the flame could eventually die and the fire go out. trauma and pain. irritable. our recovery benefits from care. But just as any loving relationship needs nourishment to flourish. while suppressing and helping us forget life’s stressful events. Think about earlier uneducated attempts. monthly or just once a year. Levy BJ. Pages 614-622. Acta Psychologica (Amst). angry. Individual differences in the suppression of unwanted memories: the executive deficit hypothesis. Forgetting unwanted memories: directed forgetting and thought suppression methods. Whether daily. with most you’ll find their responses inspiring.com & WhyQuit. Volume 127(3). It isn’t that our memory is bad. Try hard to recall those first two weeks without nicotine. Acta Psychologica (Amst). Without a record to remind us. So how does the recovered nicotine addict who failed to record their journey home revive their passion for freedom and recall liberty's price? If we forget the past are we destined to repeat it? Not necessarily. To do otherwise would make life inside these minds unbearable. Let them know what you seek. But where do we turn if our recovery memories have been suppressed and we have kept no record? Our best resource is probably our brothers and sisters still in bondage. most would likely have just one. Tell them the truth about where you now find yourself. faulty or doing anything wrong. If not. we risk complacency allowing nicotine back into our bloodstream. Were you able to concentrate? How was your sleep? Did you feel depressed. If you feel the same then we need to nourish our desires.© 2009 FFNicotine. anxieties. Although it may look like they’re enjoying their addiction.com 223 Most of us failed to keep a detailed record of why we commenced recovery or what those first two weeks were like. irrational thinking or emotional outbursts? Do you remember these things? Do you remember the price you paid? Do you recall the reasons you willingly paid it? We can go on-line if we have access to a computer. McNally RJ. post-traumatic stress disorder (PTSD) is believed to reflect a breakdown in the mind’s ability to forget. the memory in which we placed our trust has failed us. their primary objective is to stay one step ahead of insula driven urges and craves. Be kind and sincere. hear a multitude of cries and watch hundreds struggling for survival as they dream of the calmness and quiet you now 397 Geraerts E. March 2008. Why not enlist their help in revitalizing our own memories of active dependency? Talk to them. March 2008. Pages 623-635. But now. If we do.397 If women were forced to remember the agony and pain of childbirth. It’s my dream to protect my freedom until that final breath. it’s working as designed to preserve in as much detail as possible the joyful events of life.

I can handle it. send a message to those in need. If still in the first few days they may be facing hurricane anxieties. dip or chew and it’s do not pass go. smarter or wiser than all addicts who came before us. slowly harden my arteries and eat my brain. Their mind may have them convinced that their emotional storm will never end. Don’t pretend that you can feel their anxiety. try telling yourself this before bringing nicotine back into your body: “My freedom will now end!” “I’m going back. it’ll be ok. Unless interrupted by reason and truth. as I suspect that you’ve either developed a romantic fixation with using or failed to let go of one during recovery. We amend the law.” Such thoughts can infect the mind and feed on themselves. Teach them what life on Easy Street is like.” If an oral user.” “Go ahead. I’ve earned it. If permitted. If this moment should ever arrive. and the empties.” “I can handle all of them. It isn’t that we don’t believe the Law but probably more a matter of growing to believe that we’re the exception to it.” “A little reward. the truth! Let them know that you’ve traveled so far that it’s now hard to relate. cover me in that old familiar stench. the money.” “I want it all back. “Take . natural desire to want to believe that we have been fully cured. that we can now handle “just one. If not I’d encourage you to re-read Chapters 3 and 12. give them all back to me. But think back. do not collect $200. Instead of pretending we can handle“ just one” such encounters demand truth. it's been a while.” “I'm stronger than them. all the trips to the store. By aiding them we aid ourselves. They cannot begin to imagine traveling so far that remembering their turmoil becomes the greatest challenge of all.224 Freedom from Nicotine . that you devoted to thinking about using. Fear of the unknown is frightening.” “just once. Go directly to the addict’s prison and surrender our freedom for good. “Just once. rekindling pride in the amazing journey you once made may silence such chatter. Describe last week and how many seconds.” But just one puff. The most important thing you can tell them is the truth about why you came. Tell them how comfortable and complacent you’ve grown.” If a smoker. Instead give them what they need. Before reaching the point of throwing it all away we need to be honest about what’s about to happen. if any.The second complacency factor working against us is a strong. my entire addiction. How long had you gone without wanting? If it is happening. the buys. We convince ourselves that we’re stronger. Amending the Law of Addiction . It may be that complacency has you at a point where thoughts of wanting are again taking root. and let morning again be for coughing. We put ourselves above it. our period of healing and freedom may be nearing an end.The Journey Home call home. If allowed to fester. “Fill my world with ash. all our dreams and hard work risk being flushed like a toilet.

year after year after year that's exactly where they'll be going. picture all of them. for the reformed addict it’s the perfect excuse for relapse. cherry. or even a baby’s birth and someone handing you a cigar. the easiest to sell is probably the death of a loved one. one too many drinks with friends.The final ingredient is an excuse. chocolate. month after month. The smart addict waits for the great excuse. think. the one they think will be easy to sell to both themselves and others. be honest with you! The perfect excuse . mint or tobacco flavored nicotine. remember. revisit. film or candy flavored orbs. coffee. at least a full year’s supply. Imagine watching an e-cigarette instantly vaporize nicotine when sucked and seeing a little light at the end imitate a real cigarette’s heat.you paid the price . sticks. reflect. For many. even joy! It could be a reunion with an old buddy who uses. any excuse will do. revive and give to others. who can blame us for ingesting highly addictive drugs upon the death of our mother. Imagine being curious about the new electronic or e-cigarette with its atomization chamber.” “I accept my fate” “I’m ready to surrender!” It’s far easier for the junkie mind to create a one puff. vanilla.com. destroy my teeth. make me an outcast. December 1. but most important.”398 “Put me back behind bars.com & WhyQuit. “To thine own self be true. lithium battery and nicotine cartridge filled with apple.com 225 my hair.” You deserve it . a graduation. read. WhyQuit. Long-term Nicorette gum users losing hair and teeth. stop. But joyful or even stupid nicotine relapse is harder to explain to ourselves and to those we love. Although everyone we love is destined to die and it will happen sooner or later. Picture fitting them into your mouth all at once because day after day. I mean. Anyone who does would 398 Polito JR. throw away the key and let me die with my master still circulating in my veins. and put sores back into my mouth. 2008. What about a chance encounter with a self service display offering two pieces of Nicorette’s new Cinnamon Surge. strawberry. You may encounter the new fully dissolvable tobacco/nicotine toothpicks. . Instead of picturing just one or once. As sick as it may sound." "Fruit Chill" or "Cappuccino" flavors of nicotine gum for one penny! What about being tempted to try one of the other new nicotine delivery devices now hitting the streets? It’s exactly what those selling them are hoping will happen. one dip or one chew exception to the “law” than to admit the truth. smart chip.you earned it! If you find yourself attempting to rewrite the law of addiction. a wedding.© 2009 FFNicotine.

hurricane. as Joel notes. Although it sounds strange. It will create a dopamine explosion that will soon have our brain begging for more. . when the 399 Spitzer. a flood. are all great excuses too . we've only traded places with our chemical dependency and the key to the cell is that one hit of nicotine that will cause up to 50% of our brain’s a4b2 type acetylcholine receptors to again be occupied by nicotine. the end of a relationship. The Lucky Ones Get Hooked.such is life.it’s drug time again! The addict is back! Utterly terrible events will happen in each of our lives . WhyQuit. a terrorist attack. Sooner or later it will happen. disease. as a result. When it does. a serious illness. their brain’s pay-attention pathways recorded the event in high-definition memory and it will soon want more. Remember. Instead of learning the Law of Addiction from some book such as this. If the first choice sounds better – lifetime probation . There are only two choices. Losing a job.226 Freedom from Nicotine . and intentionally inflict cruel and unusual punishment upon these innocent bodies for the remainder of their time on earth. correct or undo our underlying concern.One of two things happens after relapse. at times within a matter of days.399 Why lucky? Because this group stands a far better chance of associating that first puff. with the passage of time a “false sense of confidence” will have them using again. But either way. Joel’s Library 1984. We can complete this temporary period of adjustment and enjoy comfortable probation for life or we can bring nicotine back into our bloodstream. Adding full-blown nicotine relapse to any situation won’t fix. dip or chew of nicotine with full and complete relapse. financial problems. Take a moment now and picture yourself fully navigating the worst nightmare your mind can imagine.com. or at a higher level than before they quit. the lucky ones are those who quickly find themselves once again fully hooked. they stand a chance of self-discovering the law through experience and the school of hardquitting-knocks. or they will quickly find themselves back using nicotine at their old level of daily intake. we are the jailers and our dependency the prisoner. earthquake.The Journey Home have to be extremely insensitive or totally heartless! Right? Wrong! There is no legitimate excuse for relapse. J. an auto accident. As long as we stay on freedom’s side of the bars. relapse.then we each need only follow one simple rule … no nicotine today! Relapse The lesson learned . staying clean and free may be the most positive factor during this period of darkness. Either the user will think they have gotten away with using and. It’s a lesson that’s become increasingly difficult to self-discover since 1984.

’ ‘Don't feel guilty. We also know that any excuse that the person is attempting to give for having re-awakened an active chemical dependency is total nonsense. Joel’s Library.com & WhyQuit.” “You may understand the feelings the person had. We Understand Why You Relapsed. Today. They can’t.com. Guess what? Again. But. the nicotine gum. WhyQuit.Over the years we’ve seen thousands attempt to justify their latest relapse. “I am trying to illustrate an important point. zilch! As Joel puts it. if you saw a person on a ledge you would try to use empathy to coax him or her back.com 227 FDA approved the first of a now vast array of nicotine replacement products (NRT). Those standing to profit from the sale of NRT have re-labeled a natural poison medicine. There is no legitimate relapse justification . ‘Gosh. if the person on the ledge jumps he or she will die. we understand.’ ‘I guess if I were in your shoes I would jump too.© 2009 FFNicotine. J. he or she is likely to face the same fate.”400 Don’t expect any serious support group or competent nicotine dependency recovery counselor to allow relapse excuses to stand unchallenged. I understand what you are saying.” writes Joel. They “violated the Law of Addiction. empathy would be in the form of explaining that you understand his or her plight but totally disapprove of his or her current tactic for dealing with it. Yes. None. used nicotine and are paying the mandatory penalty . . Pre-NRT generations enjoyed clean mental chalkboards upon which to record prior relapse experiences. the lesson that just one hit of nicotine spells relapse gets muddied and buried by promotion and marketing associated with ineffective nicotine weaning schemes. But understand. This generation needs us. Some relate the most horrific and brutal life situations imaginable and then put their back against the wall as if daring you to tell them that their nicotine use and relapse wasn’t justified.” says Joel. It’s “like someone standing on a ledge of a building. They teach that instead of ending nicotine’s use that you need to replace it.” It’s why teaching and sharing the “Law of Addiction” with those still in bondage is the most important gift we can give. that if a person relapses and doesn't quit. “Do you want the people standing on the ground giving the person on the ledge reasons not to jump. as silence is a teacher too. Today the chalkboards of millions are so filled with conflicting messages that identifying truth has become nearly impossible. There are better ways to resolve these problems than committing suicide. They need our insights.’ ‘I feel that way too. There is no justification for relapse. or after listening to all the woes in the individual's life saying.relapse. there’s absolutely no legitimate justification for relapse. though. just time delayed. we understand why the person relapsed.’” “I don't want this statement to be read like a mockery of those attempting to offer help. Obviously. and describe doing so as “therapy. 2002. You may have even felt them at some 400 Spitzer.

big deal! Continuing use rationalizations . Obviously. J.”401 This excuse ignores or dismisses success up to the point of relapse. they were not too weak then. 402 Spitzer. Joel’s Library. “I know I will quit again. J.228 Freedom from Nicotine .com. Joel’s Library. what are they waiting for? They are likely waiting because they’ve invented some new silly drug use 401 Spitzer. "Well. But you don't give into the feeling. Administering another dose of nicotine is what causes relapse. it will not be sufficient to explain the fact that they find themselves still using. why should they expect a different result if they still have little or no understanding as to why the last relapse occurred? If their motivations are sufficient now and they understand why they relapsed. live honest to goodness drug addicts. chalking the attempt up to “experience” will mean absolutely nothing unless the user “objectively evaluates what caused his relapses. 2001. 1984.ffn. at least I tried. just 3 minutes at a time. During their next recovery they need to master putting those dreams into the driver’s seat of their mind within seconds of encountering a challenge." that "it’s no big deal"? No big deal? Surrendering control of life to an external chemical is a big. This user would benefit by focusing upon and breathing renewed life into freedom’s neglected dreams and desires. it's just part of life. If we were all heroin addicts sticking needles into our arms.”403 This addict creates him or herself about continued nicotine use today by promising to endure potential withdrawal discomfort in the future. when one of us relapsed and started again injecting heroin into their veins.” He needs to understand that claimed use justifications never cause relapse.The Journey Home point yourself. we all slip every once in a while. would the rest of us pat them on the back and tell them that "it's ok"? Would we tell them "don't worry about it.” February 22. at least I attempted to quit. J. Now they need additional rationalizations to explain why their relapse justification has passed yet they have not stopped. http://www. not the circumstances surrounding it. 1986. “Well. That is better than not trying at all. he rationalizes a positive feeling of accomplishment about them.com/topic/22978 .”402 As Joel notes." "Hey. We are nicotine addicts.” “Instead of recognizing his past attempts as failures. “I’m just too weak to stop. “I know I will quit again. real.While the relapsed addict may feel that their reason for relapse was sufficient.yuku. What if their now shattered dreams and desires never again become sufficient to motivate them to stop? Once sufficiently re-motivated.” writes Joel. They need to appreciate that the pride they felt prior to relapse will take root anew in just a few hours as they navigate withdrawal once again. They’d be wise to review the crave episode coping techniques in Chapter 11 and arm themselves with additional coping skills for battle. This type of rationalization all but assures failures in all future attempts. nothing big" "you just keep slippin and we'll just keep huggin you each time you come back." WhyQuit. “I’m just too weak to quit smoking!” WhyQuit. 403 Spitzer.com." "it's just a little slip.

it is impossible to locate any person who relapsed who didn’t introduce nicotine back into 404 Spitzer. So was I different? Certainly not with respect to what happens once nicotine enters my brain.com. added hunger anxieties. once the anxieties started easing off. 406 Spitzer. ‘Oh. Joel’s Library. I didn't quit at all. Insanely. WhyQuit. Relapse after relapse.yuku. 2002.’ I then asked. Products and procedures clearly can fail to produce as advertised. J. .© 2009 FFNicotine. I’d skipped meals. Joel’s Library. that in comparison to uneducated abrupt nicotine cessation it’s like turning on the lights. She replied.”405 “Maybe I can’t quit. knowledge cannot take credit for being used or blame for being ignored. http://www. a lady named Barbara. I knew nothing of the body’s ability to rid itself of nicotine within 72 hours. “I've tried everything to quit and nothing works. this book can never claim credit for having endured a single challenge for any reader. “I’ve tried everything to quit and nothing works. I asked her how long she had quit while in that program and she said. “Maybe I’m different. I Can’t Quit or I Won’t Quit.com 229 rationalization as to why now isn’t a good time. What I didn’t then realize was that each of those battles was each fought in ignorance and darkness. Having inter-spaced cold turkey with at least four NRT attempts.ffn. 1985. What I didn’t realize was that I’d never once allowed my greatest weapon onto the battlefield. Unlike products. with at least a dozen serious failed attempts of my own. J.”406 It isn’t that this person is different. She “told me that she had once attended another clinic and liked it more than ours.com/topic/12121 405 Spitzer. I’d made recovery far more challenging that it needed to be. But it’s a little hard to blame knowledge and understanding when our actions are contrary to them. Was nicotine medicine or was it what was keeping me hooked? I had absolutely zero appreciation for the Law of Addiction. I was swinging blindly at an unseen opponent. In fact they’re exactly the same as us. Like any tool.” Eventually I surrendered to the fact that I was a drug addict and that I would die an addict’s death. ‘When I completed the program. mind fog. added caffeine doubling associated with at least a pot of coffee daily and leaned heavily upon quitting buddies. Credit for their ongoing victory will always be 100% theirs. ‘I don't know if anybody quit.” Joel tells a story about one of his clinic participants. responsibility for allowing nicotine back into their bloodstream and brain would be totally theirs too. J.” February 16. more than once I celebrated and rewarded myself with one cigarette after three days. I eventually came to believe that it was impossible for me “to quit.com & WhyQuit. 1986.com. “Maybe I’m Different” WhyQuit.’ I then asked her how many of the other people quit. As Joel notes. I didn't feel bad about smoking!’“404 I often hear. I was lost. “I’ve already tried cold turkey plenty of times!” What this person doesn’t yet appreciate is that education is a recovery method. if nobody quit then why did she like the program more? She answered. my intelligence. Likewise.

medicine.The Journey Home their bloodstream.” writes Dr. It would probably be lower for the adult. We each have a 100% guarantee of staying free today so long as no nicotine enters our bloodstream. constituting the visible portion of cigarette smoke. the cigarette? We’re told it accounts for 20% of all deaths in developed nations. Some are now advocating it.230 Freedom from Nicotine .com. 2007 . The remaining 90 percent of the total output from a burning cigarette is in gaseous form and cannot be seen. “morbidity and mortality caused by nicotine itself would manifest over time and replace that of cigarette smoking. But freedom’s promise is absolute. but nicotine exposure during fetal development and infancy could have alarming consequences for affected 407 Wald NJ and Hackshaw AK. and deadliest form of nicotine delivery ever devised. 408 Ginzel. smoking is expected to claim more than one billion nicotine addicts by the end of the 21st century. sports teams lose. A respected nicotine toxicologist. We change. droughts. Ginzel. vehicles collide. Cigarette smoking: an epidemiological overview. tornados. fuel and living costs continue to rise. British Medical Bulletin. argue and make new relationships.. Life promises lots and lots of excuses to relapse. Pages 3-11. If the death of someone close to us is an acceptable reason for relapse. January 1996. terrorists attack and wars will be waged. The loss of a job or inability to work may be an injury. then the freedom and healing of hundreds of millions of recovered users is at risk. Heinz Ginzel.As far as relapse excuses are concerned. People will fall.. what then? What if our relapse was to the dirtiest. life will provide a sufficient supply for anyone looking to use one. MD writes. sometimes break promises. More excuses coming . Expect financial distress as food. generates more than 150 billion tar particles per cubic inch. Why Do You Smoke? WhyQuit.407 According to the World Health Organization. KH. earthquakes and hurricanes happen. February 6. Harm Reduction What if we relapse? What then? Hopefully we’ll work toward reviving and strengthening our dreams and desires and start home again immediately. won and lost. Volume 52(1). disease or pink slip away. It is impossible to relapse so long as all nicotine remains on the outside. But this visible portion amounts to little more than 5 to 8 percent of what a lit cigarette discharges and what you inhale during puffing. But if not. Dying is a normal part of life. “burning tobacco . Expect imperfect humans to do the unthinkable. most destructive. “If NRT were ever able to replace smoking. fires. We will have friends or loved ones who will get sick. Floods. diseased and die. which is highly unlikely. disagree.”408 Many health officials wish they could immediately transfer all smokers to less destructive forms of nicotine delivery.

November 29. oral tobacco or electronic cigarette use by ex-smokers. I was recently sent sample packets from Canada containing two 2mg pieces of “Fresh Fruit” and “Ice Mint” Nicorette gum with tooth whiteners. “Smoking causes lung cancer. Comparison of toxicity of smoke from traditional and harm-reduction cigarettes using mouse embryonic stem cells as a novel model for preimplantation development. keeping millions who would have successfully arrested their chemical dependency hooked and cycling back and forth between cigarettes and other forms of nicotine delivery. As for any traditional combustion-type cigarette claiming to be less harmful than other brands. I was told that these sample packs were being sold at self-service checkout counter displays in Canadian beer stores for one penny. don’t buy it. It found that smoke from these so-called harm-reduction cigarettes inhibited normal cell development as much "or more" than traditional brands.” Imagine pharmaceutical companies dovetailing their marketing with that of tobacco companies in order to make continued smoking easier or more convenient. for example in smoke-free areas or in other situations which you wish to avoid smoking.com & WhyQuit.com 231 populations. 409 Lin S. . Have you ever wondered why you have never once heard any pharmaceutical industry quit smoking product commercial suggest that. Human Reproduction. “Nicorette gum can also be used in cases in which you temporarily refrain from smoking. How many ex-smokers will be tempted to give it a try while drinking alcohol? How many will relapse? How much of this sample gum will end up in the hands of youth? The second sentence on the back of each Canadian sample pack tells smokers that Nicorette gum isn’t just for quitting smoking. They’re also concerned that harm reduction campaigns tossing about terms such as “safe. 2008 [Epub ahead of print]. Although most harm reduction advocates are more optimistic and expect massive reductions. NRT.” or “safety” may actually entice ex-smokers to relapse. et al. How does their continuing use of the super-toxin nicotine factor into their pre-existing cigarette use exposure risks? It may take decades before science can untangle relative risks and draw reasonably reliable conclusions about long-term disease and death risks associated with chronic long-term use of cigarettes claiming to reduce harms. their suppositions ignore the fact that most smokers in need of diminished tobacco use risks have already logged years of tobacco toxin and carcinogen exposure.409 Many public health advocates are alarmed that harm reduction campaigns may actually backfire.© 2009 FFNicotine. Inhaling gases and particles from a burning mini toxic waste dump is inherently dangerous and extremely destructive.” How many fewer adult deaths would occur? We don’t yet know.” “safer. A recent study examined the effects of smoke from three brands claiming harm reduction upon normal embryonic stem cell development.

Bates #2023799798. messages already bombarding them with a wide array of tempting flavors portrayed as vastly safer than smoking. JR. like shooting yourself in the foot instead of the head. Volume 3.412 Yet. in order to sell smokers on “safer” delivery many have resorted to falsely portraying nicotine as being as harmless as caffeine. et al. 2006. also see the following once secret tobacco industry documents available at TobaccoDocuments. harm reductionists counter by asserting that. Bates #2023799799. Harm Reduction Journal. mortality risk from falls and other traumatic injuries compared to smokeless tobacco use.410 Their partnership objective is to ensure the purchase and use of their dopamine pathway stimulation products. PM USA internal memo dated 5/7/84. 2nd PM USA internal memo dated 9/6/85. Financial ties and conflicts of interest between pharmaceutical and tobacco companies. Bero L.”411 “We estimate”? It is disturbing to see us stoop to educated-guessing when it comes to life or death. PM USA internal memo dated 1/22/85. Back to harm reduction. Bates #2023799789. This book exists to help you stop using them. 412 Polito. while mortality risk from smokeless tobacco is no worse than that from an almost certainly non-fatal fall from less than 2 stories. 2002. PM USA internal memo dated 12/16/85.232 Freedom from Nicotine . They seem unconcerned by an increasing number of adolescent nicotine harm studies showing nicotine’s horrific toll on the developing adolescent brain. “Based on the available literature on mortality from falls. As hard as it may be to believe. Some opposed to harm reduction have argued that the risks associated with a smoker transferring to oral tobacco is like getting hit by a car instead of a truck. Harm reduction advocates have done little to quiet concerns about the impact of marketing upon youth. Bates #500872678. Lacking accurate relative risk data themselves. August 14. PM USA letter dated 5/8/91. 411 Phillips CV. Bates #2023799804. The once secret documents evidencing the agreement are many. PM International letter dated 4/23/98. Both sides in the debate appear to be overstating their case. 413 Slotkin TA. PM USA letter dated 12/17/84. PM USA internal memo dated 10/25/84..The Journey Home emphysema and circulatory disease. Deconstructing anti-harm-reduction metaphors. and they suggest that neither side may directly attack the other side’s products. Nicotine 166 Times More Deadly than Caffeine? WhyQuit. Bates #2023799803.413 410 Shamasunder B. Bates #2023799801. PM USA internal memo dated 1/8/88. 2006. PM USA internal memo dated 9/6/85. February 16. They know that the amount of nicotine needed to kill a human is 166 times smaller than the amount of caffeine needed to do so. the pharmaceutical and tobacco industries have operated under a nicotine marketing partnership agreement since about 1984.com. Bates #2023799796. British American Tobacco collection letter dated 8/1/91. Pages 738-744. Bates #2064952307. Pages 1-5. or like jumping from a three-story building rather than one ten stories tall.org: PM USA internal memo dated 7/21/82. Adolescent nicotine treatment changes the response of acetylcholine systems to subsequent . Volume 288(6). et al. It is also disturbing that no harm reduction advocate yet has been willing to provide an accurate accounting of known and suspected harms associated with chronic nicotine use. Bates #2500016765. April 18. we estimate that smoking presents a mortality risk similar to a fall of about 4 stories. Bates #2083785672. that you need to purchase and use our product because smoking can kill you”? You haven’t and probably won’t. Bates #2023799795. Journal of the American Medical Association.

dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology. The Journal of Neuroscience. Prenatal and Adolescent Exposure to Tobacco Smoke Modulates the Development of White Matter Microstructure. Pages 1-19. Volume 76 (1-2). Ginzel notes. Slotkin TA. it would be nice if we knew the actual relative risks in contrasting oral tobacco to NRT but we don’t. Their focus isn’t on living but dying.© 2009 FFNicotine. et al. 2008. Pages 152-165. Ever wonder why those who started using nicotine as children or early teens tend to have greater difficulty learning through listening? Research shows that adolescent nicotine disrupts normal development of auditory brain fibers. December 5. I worry that some new ex-smoker or oral tobacco user reading this book. the potential for relapse and then smoking yourself to death because relative risk had never been discussed or explained to you. Volume 27(49). It’s why putting this section here. Volume 30. If nicotine is a developmental neurotoxicant in animal studies.com 233 Let me give just one example among many. also see. This damage may interfere with the ability of these fibers to pass sound. They must. Still. at the tail end of this book. May 15. is totally unacceptable. Issue 1. . 414 Jacobsen. January 2008. It is as if they have no appreciation for the fact that bargaining is a normal phase of recovery and there may be no more inviting bargain for a drug addict than one which invites them to keep their drug. But the alternative. will instead seize upon the words that follow as license to relapse. causes me substantial concern. 2007. as Dr. resulting in greater noise and diminished sound processing efficiency. nicotine administration in adulthood. Pages 13491-13498. Some have resorted to accusing cessation educators and counselors unwilling to incorporate harm reduction lessons into their recovery programs as having a “quit or die” mentality. Brain Research Bulletin. they also ignore the costs associated with living life as an actively feeding drug addict. a read that would have succeeded if this section had not been here. LK. What is the relative risk in comparing cigarettes to oral tobacco. to electronic cigarettes.414 Harm reduction advocates not only ignore the harms inflicted by nicotine.com & WhyQuit. otherwise they couldn’t sell it.

Still. recessed. dizziness. Food and Chemical Toxicology. a rapid or irregular heart beat. Long-term Nicorette gum users losing hair and teeth. stomach ulcers. 2007.The Journey Home to pharmaceutical grade replacement nicotine? We know that cigarettes currently contribute to nearly five million deaths this year.com. and serious circulatory disease as carbon monoxide combines with nicotine to destroy vessel walls and facilitate plaque buildup. a lack of energy. achy muscles and joints. hair loss. June 2003. swollen glands. including lung cancer. nervousness. canker sores with white patches on the tongue or mouth. bad breath. tooth enamel damage. which would make it nearly impossible to determine direct and proximate cause.416 The only known harmful agent in both the new electronic or e-cigarettes (which uses an atomizer to create a nicotine mist)417 and replacement nicotine (NRT) is nicotine and the potent chemicals it breaks down into. fifteen 415 Smith CJ et al. and that cigarettes release more than 4. headaches. 418 Polito JR. we have little long-term data for pure nicotine. ringing in the ears. December 1. dry mouth. 416 IARC Monographs on the Evaluation of Carcinogenic Risks to Humans. bronchitis. chronic skin rashes and concerns about immune system suppression. IARC carcinogens reported in cigarette mainstream smoke and their calculated log P values. diminished sense of taste. pins and needles in arms and hands.550 chemicals. irritability. elevated blood pressure. Do Kennedy and Waxman know about electronic or e-cigarettes? WhyQuit. 417 Polito JR. difficulty swallowing. acne. acid reflux. heart burn. We also know that 81 potential cancer-causing chemicals have been identified in cigarette smoke415 versus 28 in oral tobacco. WhyQuit. how do we weight and balance pure nicotine’s ongoing use harms against those associated with how smoking will kill us? How many millions of additional air sacs would these lungs have if I had successfully transferred my dependency to nicotine gum the first time I used it in 1985 or 86.234 Freedom from Nicotine . Volume 41(6). What wasn’t known until recently were the health concerns being expressed by long-term NRT users. hiccups. Although we still do not know whether or not NRT user health concerns are in fact directly related to chronic nicotine use. severe bloating. scalp tingling.com. smokers face serious risk of many different types of cancers. sleep disruption. headaches. tiredness. fecal impaction from dehydration. belching. a heavy feeling. chronic depression. anxiety. a host of breathing disorders including emphysema. Pages 807-817. online complaints among those who have used nicotine gum for one year or longer include: addiction with intense gum cravings. uncontrollable foul smelling gas that lingers. Smoking’s common harms and roughly 50% adult kill rate are well known. tooth loss. . stomach problems and pain. loss of sex drive. jaw-joint pain and damage (TMJ). sore or irritated throat. gastritis. bleeding and diseased gums. a lack of motivation. 2008. March 29.418 While smoking’s harms are clearly greater and more life threatening than pure nicotine’s. facial reddening. as nearly every user has years of cigarette or oral tobacco exposure. Clearly.000 chemicals while oral tobacco releases 2. Volume 89. 2008. Smokeless Tobacco and Some Tobacco-specific N-Nitrosamines.

© 2009 FFNicotine. But my dream isn’t about seeing you develop the patience to allow yourself time to adapt to and remain slave to a cleaner and less destructive form of nicotine delivery. would this book have been written? I don’t know. as an estimated 37% of U. A Quitter's Dilemma: Hooked on the Cure. 1999 when I stopped smoking? Would I have founded WhyQuit two months later. New York Times. as I did on May 15. developed pneumonia in both 1998 and 1999. but in how easy it is to relapse. P. never forget the most important lesson of all..com 235 years after getting hooked? If I had attempted to transfer my dependency instead of using it as a quitting product. Tobacco Control 2003 November. Hopefully you understand a bit better my reluctance to suggest that if you relapse to smoking nicotine. It’s that you develop the “one day at a time” patience needed to go the distance and taste permanent and lasting freedom from nicotine. live long.S. maybe not. et al. would I have been able to adjust and adapt to gum’s slower. . nicotine gum users were as of 2003. There.. Once free. wheezing. As Joel says. 2004. no nicotine today! Yes we can! Breathe deep. quoting. the true measure of nicotine’s power isn’t in how hard it is to stop using it. 12: 310-316. Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample. hug hard. Published: May 2. that if a non-pregnant adult that you consider attempting to adapt to a cleaner form of nicotine delivery. Maybe. I’ve done it. Shiffman S. Hughes JR. and have early emphysema today? How many more teeth would I have? If I had gotten hooked on the cure.419 would I have had the motivation to eventually break free from all nicotine delivery.com & WhyQuit. chronic bronchitis. less precise and less controllable delivery? Would I have lived with a chronic cough. Tens of thousands of words but still just one guiding principle determining the outcome for all . John 419 Bartosiewicz.

A brief summary of what the first week of this recovery was like: 5.236 Freedom from Nicotine . My recovery attempt history and the real reason each attempt failed: 4. Things I want to remind myself of on my one year anniversary: 7. My nicotine use history: 2. The name of two children or teens whom I've taught the true power of nicotine: . My core motivations for wanting to end nicotine use: 3. The total minutes daily I spent thinking about wanting to use nicotine at: 30 hours 72 hours: 1 Week: 2 Weeks: 4 Weeks: 6 weeks: 2 months: 3 months: 6 months: 1 year: 6.The Journey Home Appendix A: Recovery Journal/Diary 1. The name of two other active user who I've taught the Law of Addiction: 8.

Measure Victory One Day at a Time . Quitting for Others – We cannot quit for others.Keeping a stash handy is asking for relapse. including an auto accident. financial crisis. healthy and often. Keep a clock handy to maintain honest perspective.Each puff of nicotine was our spoon pumping stored fats and sugars into our bloodstream. the end of a relationship. Think positively. A crave cannot cut us. Eat little. job loss. another use cue bites the dust and victory is yours! 12. Aggressively Extinguish Nicotine Use Cues .Administration of a drug to an addict will cause re-establishment of chemical dependence upon the addictive substance. Our subconscious is listening. Another exercise is to say your ABCs while associating each letter with your favorite food.Forget about quitting "forever. No Legitimate Excuse for Relapse .Consider using some of the money you save to be nice to you. In your mind.If your health permits and non-diabetic. It must be our gift to us.com & WhyQuit. Get your recovery legs under you first.Nicotine doubles the rate by which the body depletes caffeine. 2. Get Rid of All Nicotine . Have an escape plan and a backup. falling stocks. Yes. consider drinking at home first without nicotine around. 9. Attitude . Quitting for others creates a natural sense of self deprivation that will eat away at you and is a recipe for relapse. and be fully prepared to use both. or the eventual inevitable death of those we love most. consider drinking plenty of acidic fruit juice the first three days. the birth of a baby.Most use cues are extinguished by a single encounter during which the subconscious fails to receive the expected result – nicotine. Why add hunger craves to nicotine craves .A crutch is any form of reliance that you lean upon so heavily in supporting your recovery that if quickly removed would likely result in relapse. Do Not Skip Meals . Try embracing a crave episode by mentally reaching out inside your mind. Record Your Motivations .Recognize that using nicotine cannot solve any crisis. Cessation time distortion may make the minutes feel like hours. a terrorist attack.© 2009 FFNicotine. 7. Write yourself a reminder letter and carry it with you. "B" is for warm buttered biscuits. Reward Yourself ." It's the biggest psychological bite imaginable. I think you'll find that you'll never make it to the challenging letter Q before the episode peaks in intensity and victory is yours. Instead. Three Days of Natural Juices . wrap your arms around the crave's anxiety energy and then sense as it slowly fizzles and dies while in your embrace. Alcohol Use . Be brave just once. 14.One coping method is to practice slow deep breathing while clearing your mind of all needless chatter by focusing on your favorite person. or spacing drinks further apart or drinking water or juice between drinks. Nicotine addiction is as real and permanent as alcoholism.There is only one rule which if followed provides a 100% guarantee of success: no nicotine today! .A positive attitude is important. person or place. Be extremely careful with early alcohol use during. going out with friends but refraining from drinking during the first outing. Take back your life one cue at a time! 11. There is no such thing as just one. Once ready.Once in the heat of battle it's normal to forget the reasons that motivated us to begin this journey home. Fully accept chemical dependency. 16. Build in time delay. For example. 15. 3. You've earned it! Remember. Consider a caffeine reduction of up to one-half if troubled by anxieties or poor sleeping. place or thing. Fully accept the fact that there is absolutely no legitimate excuse for relapse. the letter "A" is for grandma's hot apple pie. Law of Addiction . 13. a hurricane. 6. Crave Coping Techniques . Subconsciously triggered craves peak in intensity within three minutes. 10.com 237 Appendix B: Summary of Basic Recovery Tips 1. adopt a do-able “one day at a time" recovery philosophy. Just One Rule .Alcohol is associated with 50% of all relapses. 8. Avoid Crutches . 4. 5. Cranberry is excellent. burn us or make us bleed. with drug addiction there's no such thing as just one. Caffeine/Nicotine Interaction .

.. 207 Caffeine.... 180......205 Ex-user or non-user......................57 Getting the jitters.....99 May feel alcohol effects sooner................................... 191........The Journey Home Alphabetical Index Alcohol.... 144 Crave episodes..........................200 Seasonal.....................212 Cost Rationalizations......................... 184................ Average number .....................69 Is free.. 143...................................... ex-smoker or nonsmoker............................192 Keep a watch or clock handy ..............206 “Just once..........................................136. Bereavement exclusion.....................................................185 Distortion of time perception. 57............ Recovery memory suppression..................................36 Classical conditioning..........100 Sedation and anesthesia type effects...........112 Effectively outlawed and blacklisted by official U... 122...192 The Bigger the Better....................................57p...... 122 Basic Recovery Tips.....................................................................................................................202 Embracing crave episodes ......... Co-Dependency Concerns .................191 Less than 3 minutes.........................................17.............................................................................................. Respond to the bell.............................................. 82-85 Bad Days............................113 Effective and smart...................................................... Holiday and Infrequent Cues.........................................S...........................................................24 Caring for Our Recovery...................................................................................................148 Found in coffee beans.......................................147 Chocolate bars....................... 155...... 140................................198 Early Alcohol Use...108 Cue extinguishment...............................203 Distraction coping................. 84.............. 179 Definition..............................................................207 Cotinine................................................... Cue exposure therapy...................................................................................................101 Confronting alcohol related crave triggers ......................... Feeding cue......................................... 177..............93 Coffee..................................................... Coffee’s smell and taste actually improves .....203 Relaxation coping.........................................................................................209 Dependency Rationalizations........................157.. 71.......... 187........................... 193 Panic disorder..............................................147 Cold turkey.......... 190...................... 89........................................214 “Just think about something else”............................................. Alcohol or other drugs .... policy...........................199 Crutches.....18 Closet users.124 Bartender......................111 Recovery buddies ........... 167 Boredom..................215 Recovery Rationalizations....191 How often...........11.......... Caffeine withdrawal symptoms........ 88% in Australian study quit cold turkey .............................. 46...147 (mg) of caffeine “typical” in various substances.........................222 Concentration 23.........194 Reward ...17......... 134.............................. Conscious Fixation........ tea leaves and cocoa beans..........214 Joy of Smoking?................... 183p........................... 199...................................................179 .......................................193 Coping techniques.............. 202..................201 Oral coping ............................237 Blood sugar.100 Allen Carr.................69 Complacency...147 Nicotine somehow doubles the rate by which the body depletes caffeine........222 Chewing tobacco.......195 Most cues extinguished after a single encounter...238 Freedom from Nicotine .202 Crave episode intensity..........................111 Internet support ................................................................................................................... 30 minutes results in 4.......5 milligrams................... 145-146..... 219 Pavlov........204 Depression... 155............ 207 Conscious recovery................... I want to do it once!”............ 193..........209 Dignity’s Denial................. 191.........57......................211 Tearing Down the Wall.................148 Canada’s cigarette pack addition warning label. Analytical coping ................... 68.......................111 Food ........................... 196 Attitude.........110 Exercise programs....................99 Half who relapsed to smoking (47%) consumed alcohol ..................................123................................

© 2009 FFNicotine.com & WhyQuit.com Dr. Keedwell..........................................180 Dr. Michael First ...................................157 DSM-IV standards.................................179 Symptoms..............................................179 Dopamine......................................................... A neurotransmitter...................................14 Accompanied by alertness.......................27 Dopamine high...................17, 24p., 27, 58 Highest definition memory (plasticity) ...14 Preprogrammed survival tool..................14 “pay attention” pathways.........................14 Dr. M.A.H. Russell.......................................33 Emotional recovery.......................................... Acceptance.............................................180 Anger ....................................................176 Bargaining.............................................178 Denial.....................................................175 Depression.............................................179 Emotion ................................................172 Emotions range......................................172 Kübler-Ross grief cycle.........................174 Fear of failure.................................8, 106, 185 Fear of quitting...........................................176 Fear of success...............................8, 176, 185 Freedom from Nicotine - The Journey Home. . Acknowledgments.....................................2 Contact the author......................................3 Dedication..................................................2 Medical Advice Disclaimer.......................3 Use Authorization......................................3 Freedom from Tobacco...............9p., 126, 191 Fruit juice.....................57, 145, 152, 155, 237 Harm Reduction.........................................230 Homecoming.................................................... Diminishing Thoughts and Urges..........219 Quiet and Calm......................................218 Silent Celebration .................................218 Homeostasis......................71, 138, 152p., 173 How many seconds a day you still want....219 Husband still smokes..................................121 Insula................................................................ Alert us....................................................17 Craves and anxieties................................15 Punished mind.........................................16 Urge to smoke..........................15, 184, 220 Wide range of input.................................15 Joel Spitzer....................................................... American Cancer Society..........................9 Buddy Systems......................................110 Clinics......................................................10

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Director of education...............................10 Joel’s Library...........................................11 My Cigarette, My Friend.........................48 Never Take Another Puff.........10p., 61, 95, 110p., 127, 187, 220 Setting Quit Dates....................................73 Video counseling lessons...................11, 95 John R. Polito................................................... Losing both of my dogs to cancer...........26 Seminars in 28 South Carolina prisons....25 Two solid months begging, bumming.....26 Just one, just once...........................66, 99, 214 Law of Addiction.............................................. 88% who “tasted” a cigarette relapsed....67 Brain PET scans.......................................65 Cannot cure or kill an addiction..............65 Conventional “quitting” wisdom invites relapse .....................................................66 Defined....................................................65 Fundamental as the law of gravity...........65 Is free.......................................................69 Just one rule - “No nicotine today!”........70 Law Reflected in Studies.........................66 Self-discovery of the Law........................69 The Lucky Ones Get Hooked..................68 True chemical addiction..........................65 Menstrual Cycle Considerations................125 Motivations....................................................... Negative....................................................... Daily cost............................................79 Fear of failing health...........................78 I did it for the baby.............................77 Quitting forever...................................86 Self-deprivation .................................77 Strength...............................................75 Willpower......................................47, 75 Positive........................................................ Dreams and desire...............................75 For better health..................................78 One Day at a Time..............................85 Our gift to us.......................................78 Total savings.......................................79 Nicotine............................................................ 166 times more toxic than caffeine..........23 200 neuro-chemicals that nicotine controls .................................................................41 3% in cigarettes.......................................21 Black Leaf 40...........................................22 Cigarette contains 8 to 9 milligrams........22 Deadlier than diamondback rattlesnake

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Freedom from Nicotine - The Journey Home Replenishment anxieties .........................43 Up to 28 carcinogens...............................37 Pharmaceutical industry................................... Influence...................................................... Nicotine's use is “therapy.”.................69 Redefined “quitting smoking” ...........69 Teaches that nicotine is “medicine” ...69 Writing national cessation policy........69 Philip Michels, PhD.....................................50 Physical recovery............................................. Celebrating Two Weeks of Healing!......170 Neuronal Re-sensitization - Temporarily Numb.....................................................149 Pharmacology products............................... WARNING........................................150 Possible Medication Adjustments..........167 Possible Underlying Hidden Conditions ...............................................................168 Potential symptoms...................................... Anger................................................153 Anxiety..............................................152 Bad breath and nasty tastes...............164 Bleeding gums .................................164 Chest tightness..................................162 Constipation......................................166 Coughing, mucus or nasal drip.........163 Depression........................................155 Headaches ........................................165 Hunger..............................................160 Impatience.........................................154 Inability to concentrate or a foggy mind ..........................................................155 Increased appetite.............................160 Loneliness or feeling cooped up.......160 Nausea...............................................165 Physical fatigue not a symptom........167 Sadness .............................................155 Slightly sore mouth or throat............163 Trouble sleeping or insomnia............162 Physical withdrawal......................................... First 72 Hours........................................142 Natural Fruit Juices................................145 Nicotine’s Half-life................................143 Sensations - Good, Not bad...................148 Planning............................................................ Challenge patience...................................80 Destroy All Remaining Nicotine.............97 Journey patience......................................81 Pack a Positive Attitude...........................82

venom......................................................22 Elimination.................................................. Alcohol use.........................................39 Kidney urine acidification..................53 Nicotine clearance...............................39 One-half every two hours.....18, 37, 137 PH of about 7.4...................................38 Stress robs the body of nicotine..........53 Stress, anger, worry.............................38 Urine acidity.......................................39 Vitamin C ...........................................39 From the tobacco plant............................21 LD50........................................................22 Liquid organic-based alkaloid.................21 Natural insecticide...................................22 Neuro-toxic effects..................................23 Nicotine has an I.Q. of zero.....................47 Use risks...................................................... Type II diabetes ..................................43 Nicotine addiction............................................ A4b2-type acetylcholine receptors..........16 Dizzy, nauseous.......................................13 False calming effect.................................53 First Subtle “Aaah”..................................13 Hijacked brain..........................................16 Important as eating..............16, 44, 52, 183 Longer than normal dopamine “aaah”.....13 Old nicotine use “aaah” memories..........17 Reward pathways being taken hostage....15 Turns off a key killjoy enzyme................16 Nicotine dependency........................................ 90% of daily adult smokers are chemically dependent.................................................27 98% of chronic smokers have difficulty controlling use.........................................25 Artificial sense of normalcy....................71 As addictive as heroin and cocaine..........24 Definition.................................................25 DSM IV...................................................25 Harder to quit than heroin or cocaine......24 Highly addictive........24, 51, 134, 177, 225 Nicotine normal......20, 35, 70, 82p., 152, 162, 205 Nicotine-free cigarette..................................33 NNN.............................................................40 Oral tobacco..................................................... 2,550 chemicals.................37, 50, 168, 234 More nicotine than consumed by smokers .................................................................43

© 2009 FFNicotine.com & WhyQuit.com Relapse Insurance....................................87 Safeguard our dreams and desires...........76 Unplanned attempts were 2.6 times more successful ................................................73 Postpartum depression................................133 Pregnancy....19, 77p., 86, 127pp., 131pp., 143 Premenstrual syndrome .............................126 PubMed................................................49, 160 Quitting "you".................................................. Ability to build cardiovascular endurance .........................................................40, 108 Calm during crisis.................................38p. Causes the release of noradrenaline.........38 Central nervous system stimulant...37, 147, 173 Emotional self-identity............................41 Heart pound up to 17.5 beats per minute faster........................................................37 Nicotine was our spoon...................42, 237 One hour per day to smoking..................43 Sense of taste...........................42, 119, 234 Stress effects more severe........................54 Quitting products & procedures....................... Billy Bob's Lima Bean Butter........113, 118 Bupropion.................................................... Zyban........................113, 120, 150, 159 OTC NRT.................................................... 36.6% of all current nicotine gum users are chronic long-term users...............118 93% failure rate.................................117 Second patch attempt drop to near 0% ...........................................................117 Pharmacology products............................... Declaration of Helsinki.....................116 Dependency may be the only known research area in which blinding is impossible.........................................115 Fail to perform better than those quitting entirely on-their-own...........114 Placebo affords study participants the worst possible odds...........................116 Placebo isn’t a quitting method, it isn’t cold turkey.........................................114 Real-world performance...................114 The blind spot....................................115 Worst junk-science ever perpetrated upon humans.....................................116 Replacement nicotine.................................. NRT........20, 31, 69, 98, 113pp., 117pp., 131p., 134p., 150, 161, 226p., 229pp.,

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233p. Varenicline......3, 113pp., 118pp., 137, 156, 159p., 166, 178 Behavioral changes...........................159 Champix 113p., 118, 150, 156, 159, 166, 178, 190 Chantix.......113p., 118p., 150, 156, 159, 166, 178, 190 Chantix .....................................118, 190 Limination half-life is 24 hours........160 Partial agonist...................................159 Serious side effects, including death.118 Severe depression, with suicidal ideation..............................................119 Varenicline........................................119 Quitting vs. recovery........................................ Definition.................................................34 Doom and gloom of bad and horrible......34 Richest period of self-discovery ever......35 Synonyms ...............................................75 Rationalizations................................................ Chemical to Friend..................................47 Monsters.................................46p., 49, 206 Nasty little habit......18, 33, 55, 59p., 206p., 209 Nicodemon’s Lies..............................45, 47 Rationalize...............................................45 “I can’t quit”............................................61 “I do it for flavor and taste”.....................55 “I do it for pleasure”................................58 “I do it to relieve boredom”.....................57 “I like it” - “I love it”..............................50 “I’ll lose my friends”...............................61 “I’m just a little bit addicted”..................55 “It helps me concentrate”........................57 “It relieves stress and anxiety”................53 “It’s my choice and I choose to”..............59 “My coffee won’t taste the same”...........56 Recovery........................................................... Arriving Home.......................................141 Embrace recovery......................76, 85, 201 Emotional Readjustment........................139 Ending Nicotine Use..............................137 Physical Readjustment...........................138 Recovery Timetable...............................135 Roadmap Home.....................................135 Subconscious Readjustment..................139 Temporary period of re-adjustment. 76, 217 Recovery Journal/Diary..............................236 Relapse.............................................................

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Freedom from Nicotine - The Journey Home Neighborhood convenience stores...........24 Smoking....................................................... 92% under the age of 19.....................27 Tobacco............................................................ 700 industry tobacco flavor additives......56 Five million annual tobacco related deaths .................................................................27 Nicotiana tabacum...................................70 Tobacco industry.............................................. Base of our business is the high-school student......................................................27 British American Tobacco.......................32 Brown & Williamson...........31, 53, 55, 170 Cigarette smoking is addictive................28 Few consumers are aware of the effects of nicotine....................................................31 Higher Marlboro market penetration among 15-17 year-olds............................28 Nature of the Tobacco Business..............29 Nicotine is the addicting agent................31 Nicotine is the sine qua non of tobacco products...................................................29 Philip Morris..................27p., 61, 74, 169p. Process of digging our own grave...........29 Puff of smoke as the vehicle for nicotine 28 R.J. Reynolds...........................................29 Smokeless tobacco products are addictive .................................................................28 Smokers are nicotine addicts...................32 Stylized segment of the pharmaceutical industry....................................................29 Supplying nicotine in useful dosage form .................................................................30 Teenagers like sweet products.................55 Tobacco industry documents........................27 Tolerance.......................................................... A low tolerance level...............................36 De-sensitivities........................................21 Extra nicotinic-type acetylcholine receptors.............................................18, 20 Fetal teratogen.................................22, 134 Increases in smoking following relapse...20 Natural sensitivities........21, 37, 138, 149p. Time and opportunities............................20 U.S. smoking cessation policy......................... Cessation products mandatory.................69 Unconscious incompetence..........................11 Weight control.................................................. 3,500 extra calories to add one pound...104

Amending the Law of Addiction...........224 Continuing use rationalizations ............228 More excuses coming ...........................230 No legitimate relapse justification.........227 The Final Truth........................................70 The lesson learned ................................226 The perfect excuse ................................225 Those "perfect" fixes...............................72 Second-hand smoke exposure....................122 Serotonin.........................19, 41, 118, 152, 172 Smoking........................................................... 1 milligram of nicotine............................36 4,000 chemicals.........................37, 40, 234 81 potential carcinogens..................37, 206 Alveoli.............................40, 136, 154, 163 Carbon monoxide........................................ Half-life of 2 to 6.5 hours...................40 Up to 25mg per cigarette....................39 Cilia...........................................40, 48, 163 Nine full workweeks, per year.................43 Zero taste buds inside human lungs.........56 Snuff................................................................. Average of 3.6 milligrams of nicotine.....36 Subconscious recovery..................................... Classical conditioning............................183 Common use cues........................................ Activities ..........................................188 Emotions...........................................190 Events................................................190 Locations...........................................189 People ...............................................189 Times.................................................189 Controlling expectations .......................187 Operant conditioning.............................182 The Unconscious Mind..........................181 Withdrawal cues....................................190 Support sources................................................ Current-users ..........................................89 Ex-users ..................................................88 Industry marketing...................................90 Internet refueling.....................................93 Negative support............................120, 124 Never-users..............................................90 Recovery meters......................................96 Social controls ........................................92 You!.........................................................93 Surrendering.........................................32, 228 Teenagers.......................................................... Conformity to peer-group norms.............28

..................................................................11 ..106 Mealtime. Google rankings..............” the Internet’s most serious and focused peer support group.............................S...... 211 Withdraw from life......93 Freedom.......... 160p........................................................................... Founded in July 1999......................................................... sells nothing............................106 Minor metabolism change.102pp.............................. 189..................106 Weight gain................................com & WhyQuit.....94 Staffed entirely by volunteers..........94 Totally free.com Basal Metabolic Rate.........103 Binge eating .... 106............104 How to minimize .......102 Non-fat “aaah”s .. declines donations..........107 How to gain lots of extra weight .........................95 Motivational website.........9 Partial screen shot.........................................© 2009 FFNicotine..........105 Diminishing body weight .................94 U........................106 243 WhyQuit.........

The Journey Home .244 Freedom from Nicotine .

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