Freedom from Nicotine – The Journey Home

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

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 &


Freedom from Nicotine
The Journey Home
John R. Polito
Copyright © 2009 &

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 or 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 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


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

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

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

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

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

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

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

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

you can visit WhyQuit. Consider handing or e-mailing it to a friend or loved one still trapped in active dependency. Polito Nicotine Cessation Educator . live long! John John R. 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. If someone has gifted you a copy of this book. If just starting to download the book's most recent electronic or FFNicotine.12 Freedom from Nicotine . 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. hug hard.

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

They originate in a region of the brain known as the limbic system. helping to establish future priorities and encouraging us to repeat the activity that produced the reward.14 Freedom from Nicotine . Vivid. learn 5 Stefano GB. Director of the National Institute of Drug Abuse. It caught our attention. our “pay attention” pathways are a built-in survival training school. Pages RA91-102. It’s what researchers call “salient” or “pay attention” memories. 6 Kathleen McGowan. peer bonding or nurturing and the resulting “aaah” memory was burned into our brains.The Journey Home lines. thirst quenching. Both anticipatory and activity generating “aaah” events grab and hold our attention. Nicotine. easy to recall recordings document the experience. sex or nurturing. Medical Science Monitor. alcohol and cocaine coupling to reward processes via endogenous morphine signaling: the dopamine-morphine hypothesis.5 Dopamine pathways are present and strikingly similar in the brains of all animals. an article reviewing the drug addiction research of Nora Volkow.6 Yes. the brain records the entire event in what may be the highest definition memory (plasticity) that the mind is capable of producing. . But as it relates to drug addiction it plays a much larger role. raw animal impulses and subconscious decisions. dopamine “aaah” pathways were not engineered to act as some brain candy toy to idly pleasure humans and other animals. group acceptance. Dopamine is a neurotransmitter. reinforces and prioritizes basic species survival instincts. We had just sampled the mind’s reward for accomplishment. et al. accomplishment. Nov/Dec 2004. It controls our drives. Volume 13(6). Psychology Today Magazine. Addiction: Pay Attention. there must be some form of discipline for failure to pay attention. They operate as a preprogrammed survival tool that actually teaches. In addition to generating a noticeable “aaah” reward sensation. taught us what is important. Sitting atop the spinal cord at the base of the brain. It is one of many brain chemicals that allow brain cells to communicate with each other. But as in any classroom. June 2007. It is the brain reward pathway neurotransmitter responsible for giving us a prize when anticipating or experiencing species survival events associated with eating. 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. stay focused. companionship.

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

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. Nicotine “aaah”s became as important as food “aaah”s. J. K. Rewarded by dopamine and punished by an endless need for more nicotine. we experienced the same anxiety beatings. . Nicotine cravings became as real as food cravings. 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. Article ID: 3571. that it defines who we are. Nov/Dec 2004. depression and anger. Nearly indistinguishable. also see. 9 Parrott AC. we are punished with anxieties and hunger pains when we wait too long between feedings. As our body slowly metabolized and rid itself of the nicotine we introduced via our method of delivery. Volkow May Have Uncovered Answer to Addiction Riddle. They soon begin burying all remaining memory of life without it. Our mind is essentially told. Psychology Today Magazine. We each endured greater extremes in daily mood swings than non-users. punctuated by insula driven anxiety. Think about how short-lived the “aaah” sensation is following a bite of your favorite food. Addiction: Pay Attention.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. “Hey. Psychiatric News June 4. Yes. 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. and that life without it would be horrible or even meaningless. 8 McGowan. The World Journal of Biological Psychiatry. and the greater our dependency the more unstable our moods. we quickly grew to believe that we could not function comfortably without it. Nicotine not only fosters dopamine flow by crossing the blood-brain barrier and docking with a4b2-type acetylcholine receptors. Rosack. Volume 4(2). what goes up must come down. gives us our edge. We did so to replenish rapidly falling nicotine reserves. The need to replenish one’s nicotine supply gets recorded in what may be the highest definition memory the mind can produce. April 2003. helps us to cope.16 Freedom from Nicotine .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. the same dopamine rewards. Cigarette-derived nicotine is not a medicine. pay attention to this!”8 Continued nicotine use causes these extremely salient memories to quickly pile up. Volume 39 Number 11. it somehow turns off a key killjoy enzyme that prevents normal dopamine clean up. 2004. Pages 49-55. we gradually experienced increasing mood deterioration and escalating distress. Page 32.

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

Physiological resistance to a poison. Decreased responsiveness to a stimulus. Diminution in the response to a drug after prolonged use. We call it the "Law of Addiction. Volume 16. Upregulation of [3H]methyllycaconitine binding sites following continuous infusion of nicotine. some form of ongoing support and an appreciation of the truth that just one powerful hit of nicotine all but assures relapse. deceit and denial. As you’re about to learn.41 10 tolerance. 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 website: http://dictionary. Like an alcoholic pretending they can have "just one sip. obtaining that next fix. especially over a period of continued exposure 2.The Journey Home Nicotine addiction is about living a life of lies. It does so by growing or activating millions of extra nicotinic-type acetylcholine receptors in as many as eleven different brain regions." Break the law and you lay to waste all of your effort and dreams of a life free of nicotine. Knowledge is power! Tolerance Definitions of tolerance include: 1. . We may forget to take our vitamin or medicine. The capacity to absorb a drug continuously or in large doses without adverse effect 3. The American Heritage® Stedman's Medical Dictionary.d. The European Journal of Neuroscience. but we would not forget or fail to respond to the bell for our next nicotine 11 Mugnaini M et al. it attempts to diminish the influence of nicotine by more widely disbursing it. miss-out on time with family. or 4. the average nicotine intake per cigarette varies significantly.reference. Abide by it and failure becomes impossible. 2008. skip meals. procrastinate regarding work.)." toying with true chemical addiction as though it were some "nasty little habit" is a recipe for relapse. We are drug addicts in the truest sense.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). As if it somehow knows that too much dopamine is flowing. there is only one rule that governs recovery. friends or romance. Retrieved September 14. Knowledge. without changes of alpha7 or alpha6 subunit mRNA: an autoradiography and in situ hybridization study in rat brain. Findings indicate that average intake per cigarette is 30% greater in African Americans at 1. Pages 1633-1646. from Dictionary. November 2002.18 Freedom from Nicotine . Knowledge is key in our quest to return home. (n.10 The brain attempts to fight back against its toxic intruder.

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

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

The pharmaceutical industry competes with the tobacco industry in purchasing tobacco from tobacco farmers. It slowly yellows when exposed to air. we cannot cure. Assessing the Nicotine Content of Smokeless Tobacco Products. liquid organic-based alkaloid in the same family as cocaine. May 27. Journal of the American Dental Association. odorless. morphine. April 1985. Volume 125. permanently eliminate or destroy it.6% of a tobacco plug’s weight and about 1% of the weight of chewing tobacco. quinine and strychnine. Nicotine is not created in the laboratory. Although we can arrest our chemical dependency. . dip or chew of nicotine and we will find our brain again begging for more. 1997. K et al. Nicotine (Black Leaf 40) Chemical Profile. we know exactly what it takes to stay free. including nicotine in nicotine replacement products such as the patch. 20 Blakely T et al. While this may seem like a curse it gradually becomes our biggest peace of mind. It’s why nicotine dependency recovery is an all or nothing proposition. We each remain wired for relapse for life. is bitter tasting and gives off a slight fishy odor when warmed. somehow tolerance’s wiring paths become permanently etched into our brains. 21 Tilashalski. Nicotine is a colorless. the weight of nicotine within it will vary depending upon the type of tobacco. Once confident of victory. But although the brain gradually restores natural sensitivities. gum and lozenge. it comprises 1. May 1994. begin to diminish and the worst will be behind you. Pages 590-594.19 When holding dry tobacco in your hand. that ruled our lives for so long? Nicotine I was surprised to learn that all nicotine comes from the tobacco plant. Just one powerful puff.© 2009 FFNicotine. Whether the brain’s current daily level of tolerance is one nicotine fix or twenty does not alter its status as 21 The brain makes substantial progress in reversing tolerance-induced de-sensitivities within 72 hours of ending all nicotine use.21 19 Cornell University. So what is this chemical. nicotine. While nicotine’s weight averages about 3% in cigarettes20 and moist snuff. Withdrawal anxieties will peak. New Zealand Public Health Report on & WhyQuit.

July 14. JL.24 Today nicotine is touted in organic gardening as a means for killing insects.31 It results in the average smoker introducing 1. Nicotine. January 17.22 nicotine is a fetal teratogen that damages the developing brain.25 Drop for drop. JH. Prior to death. 25 Cornell University. IPSC INCHEM. 31 Philip Morris. that makes nicotine as deadly as strychnine.22 Freedom from Nicotine . LD50 is an abbreviation for the lethal dose of a toxic chemical. symptoms include salivation.17 to 1. stalk and leaves from being eaten by insects and animals. July 1996. April 1985. April 7. 29 de Landoni. February 1988. New England Journal of Medicine. 1998. 24 Cornell University.2 mg of nicotine 22 de Landoni. How deadly is nicotine? It’s nearly twice as deadly as black widow spider venom (. The implications for tobacco regulation. April 1985. The Journal of Pharmacology and Experimental Therapeutics. JH. 28 van Heijst. et al. a mixture that was 40% nicotine sulfate. IPSC INCHEM. 32 Jarvis MJ.5 mg/kg versus 1.The Journey Home One of the most toxic of all poisons. confusion progressing to convulsions. abdominal pain. 23 Roy TS.32 Average intake can vary significantly from smoker to smoker. 27 Benedetti. Nicotine evokes cell death in embryonic rat brain during neurulation. Volume 287(3).37 milligrams of nicotine into their bloodstream with each cigarette smoked. Volume 93(2). Pages 123-125. March 1991. vomiting. Establishing a nicotine threshold for addiction.29 Although the average American cigarette contains 8 to 9 milligrams of nicotine. 1994. Nicotine (PIM 373). Media Presentation .23 A natural insecticide formed in the roots of the tobacco plant.89mg/kg). Journal of the National Cancer Institute. IPSC INCHEM.30 some is burned. Bates Number: 2064334296.26 and more deadly than arsenic (50mg). which also has a minimum adult LD50 of 30mg. IPCS INCHEM. Arsenic (PIM G042). nausea. Memorandum.5 mg/kg versus . IPCS INCHEM. Nicotine’s minimum adult LD50 is 30mg (milligrams) and if in ingested in liquid form death could occur within 5 minutes.Draft Outline. dizziness. March 1991. A et al. Cyanides (PIM G003). Nicotine (Black Leaf 40) Chemical Profile. diarrhea. The lungs absorb nearly 90% of inhaled nicotine. . ANP. It represents the amount of the chemical needed to kill 50% of humans weighing 160 pounds. nicotine (Black Leaf 40) Chemical Profile. weakness. it helps protect the plant’s roots. et al. Pages 1136-1144. 2001. Pages 134-138. It was sold as an alkaloid insecticide in America under the brand name Black Leaf 40. March 1989. Volume 331(2). ranging from 0. Nicotine yield from machine-smoked cigarettes and nicotine intakes in smokers: evidence from a representative population survey.9mg/kg) and at least three times deadlier than diamondback rattlesnake venom (. 26 Borges.27 or cyanide (50mg). et al. Pesticide Management Education Program (PMEP). 30 Benowitz NL. hypertension and coma.28 Nicotine kills by eventually paralyzing breathing muscles. some escapes through cigarette ventilation and the filter traps some. Strychnine (PIM 507).3 to 3. December 1998.

Effects of smoking and smoking abstinence on cognition in adolescent tobacco & WhyQuit. Pages 77-84. Those pre-addiction memories are gone. 1994. Volume 55(1). concentration. Vol. pp. et al. aren’t they! Now. Try to remember what it was like to go weeks and months without once craving nicotine. The implications for tobacco regulation. even the thought of going without nicotine may be sufficient to generate anxiety. Nicotine is at least 166 times more toxic than caffeine.37 while damaging what remains. et al. AL et al. 2008 [Epub ahead of print]. Those pushing a growing array of nicotine products often falsely assert that they are as safe as caffeine. Caffeine’s lethal dose is 10 grams or 10. 1744–1750.000 milligrams compared to 30mg for nicotine. July 14. July 2008. et al. Psychopharmacology. A smoker smoking 30 cigarettes per day is. et 23 per cigarette. June 25. It would weigh about a pound. 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. Effects of transdermal nicotine on episodic memory in non-smokers with and without schizophrenia.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. Pages 89-98. January 1. The 1mg of nicotine that entered your bloodstream from your last nicotine fix would be sufficient to kill that rat. Picture a substance more toxic than rattlesnake or black widow venom being fed to your brain day after day after day. 37 Gallinat J. Volume 27(1). September 2006. J. European Journal of Neuroscience. et al. Neuropsychopharmacology. Think hard. also see also see Counotte DS. Abnormal hippocampal neurochemistry in smokers: evidence from proton magnetic resonance spectroscopy at 3 T. 38 Gallinat. Journal of Clinical Psychopharmacology. Biological Psychiatry. Smoking and structural brain deficits: a volumetric MR investigation. New England Journal of Medicine. Pages 56-66. over an entire day. Pages 123-125. 36 Jacobsen LK. and the accuracy of working and verbal memory. 2004. As for those selling a growing array of nicotine products. 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.© 2009 FFNicotine. bringing enough nicotine into their body to have killed a 160-pound human if the entire 30mg had arrived all at once.36 Visualize nicotine’s neuro-toxic effects upon the human brain slowly destroying it. 35 Jubelt LE. Establishing a nicotine threshold for addiction. Volume 331(2). Volume 199(1). Volume 57(1). Long-Lasting Cognitive Deficits Resulting from Adolescent Nicotine Exposure in Rats. 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.35 studies of the long-term (chronic) effects of smoking nicotine report decline and impairment of attention. Differences between smokers and nonsmokers in regional gray matter volumes and densities. Pages 80-84. February 2007. also see. 24. Biological Psychiatry. 34 Brody. .33 Picture the largest rat you have ever seen. 2005. Don’t believe it. January 1.

The Journey Home the more than 200 neuro-chemicals that nicotine controls (usually the stimulants). the harms inflicted by nicotine upon those addicted to it. . in a fair and honest manner.39 Canada’s cigarette pack addition warning label reads. sodas. sold legally in the presence of children.S. 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. while ignoring the big picture. 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. supermarket or gas station.” But how on earth can nicotine possibly be as addictive as heroin? It is a legal product. and behind the counter at the corner drug store.24 Freedom from Nicotine . “WARNING CIGARETTES ARE HIGHLY ADDICTIVE . The alcoholic’s comes with drunkenness and the cocaine addict’s is euphoric. nor discuss. Their goal is to make money by selling us nicotine. Heroin addicts describe their dopamine high as accompanied by a numb sensation.Studies have shown that tobacco can be harder to quit than heroin or cocaine. while the methamphetamine or speed addict’s dopamine high is fast or racing. Their marketing will never attempt to value the loss of personal freedom to chemical addiction. May 17. Surgeon General warned that nicotine was as addictive as heroin and cocaine. near candies. 1988 the U. 1988. not to free us from requiring it.

41 Hendricks. & WhyQuit. The captive mind can invent a host of excuses for avoidance of activities lasting longer than a couple of hours. Withdrawal when attempting to end nicotine use. 6. P.40 Under DSM IV. 4th edition. Avoiding activities because they might interfere with nicotine use or cutting activities short so as to enable replenishment. Imagine not 40 American Psychiatric Association. 1994. that we too are drug addicts. Imagine paying $8 for a hand-rolled cigarette filled with tobacco from roadside cigarette butts. But the fact that a nicotine dopamine high allows us to remain fully alert. In medium and maximum-security prisons $8 per cigarette was pretty much the norm. Diagnostic and Statistical Manual of Mental Disorders. Nicotine use despite knowledge of the harms tobacco is inflicting upon your body. 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. Using nicotine more often than intended. Washington. D. 4th edition (DSM IV). It can explain how the ashtray sitting before them became filled and their cigarette pack became empty without them realizing it was happening. One of the most widely accepted is the American Psychiatric Association’s as published in the Diagnostic and Statistical Manual of Mental Disorders. 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. a person is dependent upon nicotine if at least 3 of the following 7 criteria are met: 1. A 2008 study found that 98% of chronic smokers have difficulty controlling use. tobacco now wrapped in paper torn from a prison bible. 3. Spending significant time using nicotine (note: a pack-a-day smoker spending 5 minutes per cigarette devotes 1. 2. 25 inside the brain. Volume 103.5 hours per day. Difficulty controlling nicotine use or unable to stop using it. with the price dropping to about $2 in less secure pre-release facilities. . et al. 10. Definitions of nicotine dependency vary greatly.5 hours per week or 13.© 2009 FFNicotine. Tolerance . Pages 1215-1223.C. Evaluating the validities of different DSM-IV-based conceptual constructs of tobacco dependence. functioning yet have our nervous system stimulated.6 fortyhour work weeks per year to smoking nicotine).over the years gradually needing more nicotine in order to achieve the same desired effect. July 2008. 4.41 Although often criticized. In February 2008 I finished presenting 63 nicotine cessation seminars in 28 South Carolina prisons that had recently banned all tobacco. Addiction. blinds most of us from making connections and associations with those addicted to illegal chemicals. 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.

American Journal of Epidemiology. of smoking while pregnant. Even worse was losing both of my dogs to cancer. Pages 268-273. et al. I spent two solid months begging. Toxicolology and Applied Pharmacology.926). Some will do anything. Plasma nicotine and cotinine in tobacco smoke exposed beagle dogs. My mentor since January 2000. 1984. Nicotine and Tobacco Research. I heard horrific stories about the lengths inmates go for a nicotine fix. according to the CDC.42 If so. "They got them some cigarettes. sitting on top of a urinal. The irony is that. During each program I couldn’t help but comment on the irony that those caught using illegal drugs found their way to prison. also see. 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. Bertone ER. a correctional officer. Billy. My own dependency admissions are horrible. I was horribly wrong. "Point well taken. Volume 73. that was his brand. “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. 2003. Two inmates housed in a smoke-free prison near Johnson City. during 1998 tobacco killed 25 times more Americans than all illegal drugs combined (418. It wasn’t until after breaking free that I read studies suggesting that smoke from my cigarettes may have contributed to their early deaths." I’ve stood before thousands of inmates whose chemical addictions to illegal drugs landed them behind bars. One of them. The dog as a passive smoker: effects of exposure to environmental cigarette smoke on domestic dogs.690 versus 16. Volume156 (3). they smoked them and went back to their cell and locked themselves back in." Over the years. all this now recovered 42 Roza MR. As discussed in the introduction.The Journey Home having $8. also Bertone-Johnson ER et al. Environmental tobacco . November 2007. Volume 9(11). of lighting their car. He thought to himself how easy it would have been to smoke it. 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. hair or dog afire. clothing. Pages 1171-1176. Joel then asked the man. died at age five of lymphoma. Pages 152–158. Tennessee ended a six-hour standoff in February 2007 when they traded their hostage. Environmental tobacco smoke and risk of malignant lymphoma in pet cats. According to a prison official. ex-users have shared stories of leaving hospital rooms where loved ones lay dying of lung cancer so they could smoke. Joel Spitzer may well be the world’s most insightful nicotine cessation educator. for cigarettes. 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. while we nicotine addicts openly and legally purchase our drug at neighborhood stores. also Brazell RS et al. and a lighter.26 Freedom from Nicotine . bumming and digging through ashtray after ashtray in search of long butts. 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.

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

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

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

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

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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; 58 Brown & Williamson, Memorandum: Future Consumer Reaction to Nicotine, June 24, 1978, Bates Number: 665043966; 59 Brown & Williamson, Internal Correspondence, Project Recommendations, March 25, 1983, Bates Number: 670508492; 60 Lorillard, Present Status of the Nicotine Enrichment Project, April 13, 1977, Bates Number: 83251103; 61 Lorillard, Letter, November 3, 1977, Bates Number: 03365541;


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; 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; 66 British American Tobacco, Brainstorming II, April 11, 1980, Bates Number: 109884190,

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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.


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

senses awaken and the brain’s neuro-chemicals again flow in response to life not nicotine. Buried Alive by Nicotine “Aaah”s Try to remember. “What was it like being you?” Why fear coming home? Slave to the world of "nicotine normal. have a disagreement. talk on the phone. What was it like being you? What was it like to function every morning without nicotine. you won’t be leaving anything of value behind .” All of the neurochemicals once controlled by nicotine were present before we started using and will gradually return to pre-nicotine levels. Nicotine dependency recovery presents an opportunity to experience what may be our richest period of self-discovery 35 each symptom and challenge as a sign of the depth to which nicotine had infected our mind. It’s a common thread among all drug addicts. It is not necessary that we delete the word “quit” from our thinking. a puzzle that once complete reflects a life reclaimed. They were always there and always yours. to finish a meal. then why fear life without it? How wonderful would it be to again reside inside an undisturbed mind where addiction chatter gradually becomes infrequent.nothing. It’s a time when tissues heal. 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. it recognizes the symptoms and celebrates each new challenge as an opportunity to reclaim yet another aspect of a life once drenched in nicotine. But it might be helpful to reflect upon when the real “quitting” took place. when freedom ended and that next fix became life’s primary focus. 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.© 2009 FFNicotine. Although nearly impossible to believe right now. We’ll discuss this in more detail later but I pose this to you & WhyQuit. travel. vocabulary or this book. or better as “you. Captive . Everything you did while using nicotine can be done as well." we were each provided a new identity. Every brain chemical that nicotine caused to flow is still present. I ask you. When knowledge based. then rare? Again. you cannot seem to get off your mind. 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. every day. It’s a period where each challenge overcome awards the recovering addict another piece of a puzzle.

69 Benowitz NL. it requires a degree of planning. 2008. Nicorette User Database. such thinking can unconsciously tease and play upon old nicotine use memories. I recently read disturbing comments posted by more than a hundred long-term nicotine gum addicts. One. Holding 2. memories only made possible because a foreign substance entered the brain and was able to disrupt priorities. fears born of nicotine urge and replenishment memories. we get to bring it with us!” An Infected Life Whether a closet addict who tries to hide their addiction. as important as drinking water or eating food. unless nicotine’s arrival ends. Contrary to deeply held beliefs that were pounded into your brain by an endless cycle of urges and rewards. Also see Polito JR. But be prepared. memories that should never have been present in the first place. This endless feeding cycle constantly interrupted life. I chew 4 mg 24/7 and can go through 170 pieces in less than 6 days. If . Long-term Nicorette gum users losing hair and teeth. “even the love in our heart. Advances in Dental . It is costing me more money than I have.The Journey Home brain dopamine pathways did their designed job and did it well. or someone who uses much more than the average user (as I did). I have chosen Nicorette over food many times. December 1. When you think about “quitting” I hope you’ll ponder when the real “quitting” took place.9 grams of chewing tobacco over 30 minutes results in 4. durable memories whose purpose was to convince us that nicotine is vital to survival. there is no end to this endless cycle unless we get off. Like a mouse on an exercise wheel. an addict with a low tolerance level of just 1-2 fixes per day.6 milligrams of nicotine into the bloodstream. Systemic Absorption and Effects of Nicotine from Smokeless Tobacco.5 milligrams entering the bloodstream. I traded one problem for another. January 25. wrote. our dependency infects far more of life than receipt of a command for replenishment. The journey home is about recognizing and embracing They left us convinced that our next nicotine fix was central to survival. patience. Aside from the time devoted to use. If I run out for a short time my mood becomes irrational. Roughly 1 milligram of nicotine enters the average smoker’s bloodstream with each cigarette smoked.36 Freedom from Nicotine .5 grams of moist snuff in the mouth for 30 minutes delivers an average of 3. honesty and you too will soon be entirely comfortable again engaging all aspects of life without nicotine. it can tease and inflame false fears. clean-up and returning to the activity previously interrupted or to a new activity. making us feel as though we’ve left something of tremendous value behind. you are leaving absolutely nothing of value behind.”68 Although the word "quitting" is part of the fabric of nicotine cessation. 2008 comments by a 36 year-old female user. re-supplying. I have been chewing Nicorette now for 12 years.69 68 AskAPatient. WhyQuit. learning that for years we were fooled and lived a lie can invoke a host of emotions including anger. compliance and the alert dopamine “aaah” that follows. Baby steps. Chewing 7. To quote a line from one of my favorite movies. a 36 year-old woman. “I have to say.

Volume 89. Elimination is accelerated by encountering stress. Our body’s response to sensing danger or sudden stress is activation of the “fight or flight” pathways of the sympathetic nervous system. Pages 257-261 (2 mg gum average increase of 5 beats per minute [bpm]. drinking alcohol or consuming vitamin C. 72 Smith CJ et al. while making us home to smoke’s more than 4. Volume 11(3). tobacco diminished the accuracy of smell and et al. 2007.. dilates our pupils. 74 Parrott AC et al. WhyQuit. Volume 47(6). Killian Research Laboratories. Pages 807-817. 1989. Nicotine’s presence altered our body’s natural sensitivities and diminished our ability to relax. Surgeon General. 73 IARC Monographs on the Evaluation of Carcinogenic Risks to Humans.71 It brought scores of cancer causing chemicals into our & WhyQuit. Smoking it diminished lung function while gradually destroying the ability of our blood vessels to transport and deliver life-giving oxygen. affected by our addiction. et al. Nicotine and sympathetic neurotransmission. Psychopharmacology (Berlin). Once we permit ourselves to begin looking closely.5 beats per minute faster.75 that accelerates our breathing. Food and Chemical Toxicology. In addiction to stimulating the release of dopamine.S. May 1999 Volume 144(1). September 1997. Volume 10(6). it becomes hard to find any aspect of life that wasn’t.76 Nicotine’s Research. Pages 336-341. Cardiovascular Drugs and Therapy. Reducing the Health Consequences of Smoking: 25 Years of Progress: A Report of the Surgeon General: 1989.5 bpm)Houlihan ME. smoking nicotine 17. nicotine’s intake increases when its elimination is accelerated. to some degree. It changed priorities and consumed precious time. 4 mg) and cigarette smoking: comparative effects upon vigilance and heart rate. http://tobaccodocuments. 2003.550 chemicals. June 2003. 71 U. restricts extremity blood flow causing the temperature of our fingers to drop up to seven degrees. Najem B. 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. 75 Lorillard Tobacco Company. Acute cardiovascular and sympathetic effects of nicotine replacement therapy. Volume 97(2). shuts down digestion. Nicotine chewing gum (2 mg. 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. Never Take Another Puff. 70 Spitzer.74 that elevates blood pressure. Pages 38-44 (max increase of 15 bpm). Inc.© 2009 FFNicotine.html 76 Haass M. 4 mg gum 10 bpm. January 1997. J. Smokeless Tobacco and Some Tobaccospecific N-Nitrosamines.000 chemicals or unadulterated oral tobacco’s more than 2. Whether smoked.70 Driven by the need to maintain a comfortable level of nicotine in our bloodstream. et 37 Nicotine is eliminated from the body at a rate of approximately one-half every two hours. also. . Volume 41(6). Page 79. chewed or sucked. IARC carcinogens reported in cigarette mainstream smoke and their calculated log P values. Hypertension. A double blind study of the effects of smoking on heart rate: is there tachyphylaxis? Psychopharmacology (Berlin). up to 81 potential carcinogens when smoking72 and up to 28 carcinogens in oral tobacco73. perks our senses. Pages 657-665. June 2006. 1949-1955. Pages 1162-1167 (average increase of 7 bpm).org/lor/95309579-9589. nicotine also activates these pathways.

vinegar a pH of 3. 81 Murphy and Son Limited. 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. A never-smoker and a smoker both experience flat tires while driving in a freezing rain. February 2003.3 to 3. The measure of the acidity or base (alkalinity) of a solution is known as its pH. A fluid with a pH of 5 is ten times more acidic than a fluid having a pH of 6.38 Freedom from Nicotine . and fear cause some of the body’s fluids to become more acidic. 14 the strongest base. For now.murphyandson. http://www. The pH scale ranges from 0 to 14. orange juice 3. Nicotine. Both human blood77 and nicotine78 are weak bases (alkaloids) having a pH of about 7. Emotional stress.merck. The pH of 79 FDA.3 to 4.1.4..1. try to imagine what it is like to go hours or an entire day without having adrenaline being pumped into your bloodstream.inchem. Yet nicotine addicts will tell you that they need nicotine to relax! Fight or flight is anything but a state of relaxation. http://www. http://www. Acid-Base Balance. April 2007. with 0 being the strongest acid. This accelerates removal of the alkaloid nicotine from our bloodstream. 1999. We’ll talk more about this later.79 table wine 3. The smoker reaches for a . The never-smoker sighs then immediately reaches for a jack to change the tire. cranberry juice has a pH of 2. a cigarette.. On the acid side. It forces the stressed nicotine addict to service their addition and engage in replenishment before turning their attention to the underlying stressful event. AJ. But why? Have you ever watched a liquid baking soda solution. INCHEM. They stop. 80 Pandell.81 and whisky a pH of about 5. March 1991. worry. The rate of elimination of un-metabolized nicotine from the bloodstream depends in part on 77 The Merck Manuals Online Medical Library. Pure drinking water has a pH of 7 and fresh milk about 6. to stop responding to non-existent saber tooth tigers.7. Disorders of Nutrition and Metabolism. 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. That’s right. which in turn causes more than 100 neuro-chemicals to prepare the body to run for its life or fight. 2008 .co. Approximate pH of Foods and Food Products.3 to 2.The Journey Home arrival in the brain causes the release of noradrenaline (norepinephrine).80 beer 3. get out and look at the flat. The Acidity of Wine. including our urine.. July 4. anger. What’s it like to stop beating a tired the movement of hydrogen atoms as an acid and a base neutralize each other. and 7 being 78 International Programme on Chemical Safety.

including tobacco. Journal of Experimental Psychology: General. Early withdrawal is added to every stressful situation encountered. Carbon monoxide is a colorless. Volume 106(1). Pages 153-155. Nicotine renal excretion rate influences nicotine intake during cigarette smoking.83 While we cannot avoid all stressful situations or prevent them from causing chemical interactions within body fluids. It’s a matter of availability of sufficient oxygen to keep vigorously working muscle well fueled and alive. July 1985. to engage in an extended period of brisk physical activity without becoming seriously winded? What was it like to climb flight after flight of 39 the pH of our urine. Whether caused by sudden emotional turmoil. Pages 13-19. Effects of urinary pH on cigarette smoking. What was it like to run like the wind. there will be no impact upon nicotine reserves if nicotine isn’t present in our bloodstream. March 1977. 82 Schachter. Studies of the interaction of psychological and pharmacological determinants of smoking: II. 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. whether or not they cover the filter ventilation holes with their lips. When smoking. . to play full-court basketball. 83 Benowitz NL et al.82 In one study. Journal of Pharmacology and Experimental Therapy. Volume 234(1). the more acidic our urine. This is but one example of how nicotine addicts are at a disadvantage. S et al. What a wonderful problem to have. odorless toxic gas produced when any carbon-based material is burned. vitamin C or alcohol & WhyQuit. 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. 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. the literature suggests that it has to do with how the kidneys function. an increase in urine acidity from a pH of 5. What they don’t seem to appreciate is the tremendous strain they subject their heart and body to when doing so.© 2009 FFNicotine. 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.6 to a pH of 4.5 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. Although it sounds totally backwards. the greater the rate of nicotine depletion.

. the carbon monoxide molecule always wins and the oxygen molecule is left behind.The Journey Home and the particular brand smoked. The chemical attraction between carbon monoxide and hemoglobin is 200–250 times greater than with oxygen. January 1988. Inhalation Toxicology.5 hours86 destroys the ability of red blood cells to engage in transporting oxygen.87 Imagine traveling through life with lungs so marinated and caked in toxic tars that it significantly diminishes lung function. if both an oxygen molecule and a carbon monoxide molecule arrive at an air sac at the same time. Volume 19(2). Imagine allowing all still functioning air sacs (alveoli) time to clean and heal. This exchange of gases takes place within an estimated 480 million84 thinly walled air sacs called alveoli. Carbon monoxide poisoning. It's too little oxygen and too much gunk. 1999. January 1. ISSN 0250-863X. Ninety-seven percent of NNN (possibly the most potent lung cancer causing chemical of all) is not exhaled but remains within the lungs. Think about that last puff. Ninety-seven percent of inhaled nicotine is not exhaled. Volume 296. once attached to hemoglobin.40 Freedom from Nicotine . 86 World Health Organization. when smoking. Volume 169(1). 2004. One-half of the carbon monoxide in that puff will still be circulating inside your blood stream four hours later. carbon monoxide’s long chemical bloodstream half-life of 2 to 6. Without oxygen the body’s cells suffocate and die. Pages 120-124. Pages 77-79. and to then transfer carbon dioxide from our bloodstream back out into the atmosphere. WHO. 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. We like to think that most of what we suck into our lungs is exhaled but it just isn’t so. American Journal of Respiratory and Critical Care Medicine. The problem is. February 2007. British Medical Journal.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.Carbon Monoxide (Second Edition). We daily paint the inside of our lungs with the 4. Geneva. 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. Pages 169-179. ISBN 92 4 157213 2 (NLM classification: QV 662). What would it be like to experience a significant increase in overall lung function? Imagine gifting yourself 84 Ochs M et al.85 What’s worse. 85 Meredith T et al. The primary function of our lungs is to allow the entry of life-giving oxygen from the atmosphere into our bloodstream. But sucking large quantities of carbon monoxide into our lungs changes the playing field. It's the same absorption rate as nicotine. 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. Environmental Health Criteria 213 . 87 Feng S. The number of alveoli in the human lung.

1989. It’s that their addiction has the wrong chemicals flowing at the wrong times. It isn’t that the basic person and personality underlying nicotine dependency is somehow different. 93 Lage R. Neuroscience. Aside from dopamine. Among the estimated 200 neuro-chemicals that nicotine controls. 91 Morgan TM. Nicotine Induces Resistance to Chemotherapy by Modulating Mitochondrial Signaling in Lung Cancer. 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. 2002. August 1. 90 Zhu PJ. et al. [Epub ahead of print]. March 12. nicotine has command and control of serotonin. Metabolism. Pages 1129-1135.88 our stress busting neurotransmitter. 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. 89 Yu G. to have nearly all your hemoglobin again transporting life-giving oxygen. et al. Volume 28(6). If you haven’t heard others say it you certainly heard the tobacco industry marketing suggest it. not nicotine. . anger and depression. to decide which neuro-chemicals your personality and awareness will sense? Forgotten Senses We sometimes hear tobacco users tell us that they smoke. Role of the glutamatergic system in nicotine dependence. Pages 578-582. 2008. Nicotine self-administration differentially regulates hypothalamic corticotropin-releasing factor and arginine vasopressin mRNAs and facilitates stress-induced neuronal activation. Pages 907-916.© 2009 FFNicotine. Volume 28(11). with ties to mood. Pages 137-144. mediates or regulates are acetylcholine. arrive home and for the first time in a long time allow life. et al. impulse control. Volume 22(9). Pages 705-724. Progress in Neuropsychopharmacology & Biological Psychiatry.92 neuropeptide 41 the ability to build cardiovascular endurance. Volume 53(5). November 2007. American Journal of Respiratory Cell and Molecular Biology. Nicotinic receptors mediate increased GABA release in brain through a tetrodotoxin-insensitive mechanism during prolonged exposure to nicotine. May 2004. 92 Liechti ME. 94 Zhang J. 2008. The truth is that powerful tobacco toxins rob users of the ability to accurately smell and taste.94 epinephrine and norepinephrine. et al. Neurotoxicology. et al. arginine vasopressin. What is it like to navigate nicotine dependency recovery.89 GABA. Volume 115(1).93 antiapoptotic XIAP. Nicotine treatment regulates neuropeptide S system expression in the rat brain. 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. Journal of Neuroscience.91 & WhyQuit.2008. Acute effects of nicotine on serum glucose insulin growth hormone and cortisol in healthy smokers. chew or dip for the flavor or aroma. Volume 13(6). 88 Rausch JL et al. Effect of nicotine on human blood platelet serotonin uptake and effluxm. CNS Drugs. Pages 2773-2782.90 glucose.

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

parking periods. I added hunger cravings. Imagine giving yourself a two-month vacation from work each 43 stored sugars and fats into my bloodstream. that’s nine full workweeks. I would normally eat just one large meal at the end of each day. The result was always the same: needless cravings. 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. I endured a number of hypoglycemic-type symptoms including mind fog and an inability to concentrate. 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. That’s 365 smoking hours per year. An utter mess. December 2007. Volume 12. But back to our theme. Waiting for nicotine to slowly penetrate cheek and gum tissues while replenishment anxieties build. Smoking 60 cigarettes per day. leaving it in your mouth far longer. 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. where and what might you become if not chained to regular nicotine feedings? 95 Willi C et al. to fuel your body on a regular basis. relapse and failure. Oral tobacco users can blend in and hide where those bellowing smoke cannot. I had long ago forgotten how to properly fuel my body. per & WhyQuit. I repeatedly tried to navigate early recovery without awareness that nicotine had become my spoon. extra pounds. I had few hunger cravings and little experience satisfying them. Journal of the American Medical Association. spitting or swallowing juices. Active smoking and the risk of type 2 diabetes: a systematic review and meta-analysis. I tried to eat my way out of food craves. 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). and disposing of used tobacco or gum. it all adds up.95.© 2009 FFNicotine. Pages 2654-2664. It made recovery vastly more challenging than it needed to be. about one every 15 minutes. what was it like to feed yourself. spent servicing our chemical dependency. Usually they require fewer nicotine fixes too. delivering more nicotine than consumed by smokers. . A portion of that meal was stored and the next day I’d use nicotine to release it. The consequences of torturing my body this way were many. 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. anxieties. Not only did I endure nicotine cravings.298(22). Broken down into 40-hour workweeks.

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

A problem with drug use rationalizations is that reality sometimes crushes Chapter 3 45 Our Wall of Illusion .© 2009 FFNicotine. in other words.” “I haven’t hurt myself yet. I looked upon my chain-smoking mother with her emphysema-riddled lungs and non-stop cough and rationalized to myself. 2008 97 Online Medical Dictionary. Rationalization. far younger than she is.” Little did I then appreciate that I was just as captive as my mother was. at least for now. Department of Medical Oncology. 2008 . 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. “I’m still young.96 Rationalizations are defense mechanisms for making true yet concealed motivations non-threatening. It forces us to invent new & WhyQuit.S. Rationalize.97 Rationalizations are often personal and compelling. University of Newcastle upon Tyne. to accompany a thrill or because we were bored. July 2. recurrent pneumonia.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. But as we’ll review a 96 Merriam-Webster Online Dictionary. To “rationalize” is to attribute our actions to rational and creditable motives without analysis of true and especially unconscious motives or. What percentage of the roughly half of U. While a young smoker. behavior and motives that would otherwise be intolerable. 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. “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. They are a means by which we attempt to justify or make tolerable the feelings. so it’s still safe for me to smoke. July 2. to create an excuse or more attractive explanation. I also could not foresee how emphysema would so weaken her that it would diminish her leukemia treatment options. adult onset diabetes or emphysema. to stimulate or relax us. adult smokers who lost an average of 13 years of their lives rode the “there’s still time” rationalization until it collided with the.

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

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

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

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

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

But even here the rationalization relies heavily upon selective . “where are my cigarettes” feeling? Do you recall the emotions that accompany the “I have to have a smoke.104 104 & WhyQuit.” But for those addicted to smoking nicotine it is likely fatal. If we wait longer prior to replenishing. Every nicotine addict knows the “where is my nicotine?” feeling. 2001. Remember the.© 2009 FFNicotine. http://www. Usually they will offer up the first one or two they have when they wake up. 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. J.” He then watches as they try to think of other good ones but none seem to come to mind. and the emotions that accompany the “I need a nicotine fix AND NOW!!!” feeling. When valuing replenishment is it fair to ignore the urges and escalating anxieties that often immediately precede the “aaah”? The two are tied together. the ones after meals and maybe one or two others that they have on certain breaks. “I smoke because I 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.yuku. I must really love smoking They say. 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 51 Logical Yet False Reasoning • • • I don’t do things I don’t like to do I smoke lots and lots of cigarettes Thus.” February 21.ffn. 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. “Ignorance is bliss.

If we can no longer remember and explain what it felt like to reside inside our mind prior to nicotine taking control. and when it comes down to it. rush hour anxieties depleting nicotine reserves quicker. while there may be some good ones. being unable to smoke while at work. we are left falsely convinced that nicotine use defines who we are. do we like devoting an hour and a half each day to feeding our addiction? What about often feeling hurried.The Journey Home “I simply point out that we have a mathematical problem occurring here.ffn. “all of them. do I miss smoking!” March 9. they have to be accompanied by all of the mediocre and miserable ones.” As Joel notes. 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. 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.” Regarding the few identified as “good cigarettes.. 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. “Boy. “So here we have a few good cigarettes. They have come up with five to seven good cigarettes yet they are smoking forty or more cigarettes a day.52 Freedom from Nicotine . or standing in line to buy more nicotine. a few lousy cigarettes and a whole bunch of what now seem to be insignificant cigarettes. attempting to run and being left with a throbbing heart that seems to want to explode. that ending its use is akin to starving ourselves to death... the dirty brown film on the inside of the car windshield. I don't know. http://www.” Joel poses a follow-up question. Where are those other cigarettes?” As Joel points out.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. even the good ones are killing them. oh. if we cannot recall the calm and quiet mind we once called home. J.yuku. 2001. are we saying we like them too?105 .. To one degree or another.something like maybe. "How much do you like smoking? Do you like smoking more than you like something like.

library. 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. Without replenishment.© 2009 FFNicotine. stress relief is one the biggest rationalization shams of all. http://legacy. not to relax. chewed or dipped. which accelerates depletion of blood serum reserves of the alkaloid nicotine. Joel makes one final yet important point. Like taking the time to calm ourselves by counting to ten. not nicotine withdrawal too. nicotine replenishment totally ignores the event. While it calms for the moment. The crutch and nicotine’s 106 Brown & Williamson Tobacco Corporation. “People smoke to maintain nicotine levels” and “stress robs the body of nicotine. implying a smoker smokes more in times of stress due to withdrawal.ucsf. 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. Whether smoked. replenishment’s relief is temporary. with blind obedience to a true chemical dependency. When does nicotine ever resolve the underlying crisis? If the tire was flat. nicotine does not relieve anxiety but only its own absence. Unlike total nicotine elimination. 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. Internal Correspondence. Only re-administration of nicotine or navigating withdrawal and the up to 72 hours needed to eliminate nicotine from the body can bring relief. as they only need to endure the stressful event. According to a once secret 1983 Brown & Williamson research memo. Bates Number: 670508492. If some event made us angry. Nicotine’s false calming effect quickly becomes a rationalization crutch reached for during stressful situations. 1983. Feeling the physiological effects of stress causes kidney urine acidification. that it calms us during 53 lows? As real drug addicts in every sense. the nicotine addict still is not going to feel . But as reviewed in the previous chapter. even if the flat tire or other stressful situation is tackled and resolved. March 25. How could we not believe it? We felt it happen hundreds or maybe even thousands of times. 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 & WhyQuit. Conflict resolution does not ease withdrawal. it was still flat.”106 Stressful events turn body fluids more acidic.

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

being a little bit addicted is like being a little bit pregnant. anxieties that interfere with healthy conflict resolution. our level of tolerance.. is to bring active nicotine dependence to an end.© 2009 FFNicotine. .. The only lasting solution to anxieties brought on by rapidly falling nicotine reserves. “I do it for flavor and taste” Taste? Taste? How many taste buds are inside human lungs? Answer: zero. As we climb back into our mind’s driver’s seat we need to listen to our feelings and emotions. A 1972 memo from Brown & Williamson consultants entitled “Youth Cigarette – New Concepts” recommends the company use a "sweet flavor cigarette. It also ignores the fact that hundreds of other plants. Whether our brain demands a single nicotine fix daily or thirty. 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." It also recommends appleflavored cigarettes. Kathleen. and today shared on Yuku's Freedom from Nicotine forum on the site's Rationalizations message 55 stimulated dopamine “aaah” sensation or hiding from life is an answer or & WhyQuit. It is normal to want to rationalize that we don’t have a problem. none! We blame continuing use on what we describe as tobacco’s wonderful smells and tastes. 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. We may discover that we need to learn to address the root causes of once suppressed anxiety or anger in positive and healthy ways. It's a well-known fact that teenagers like sweet products. 2004.108 The easiest dependency comparison standard is how frequently we use nicotine. But let’s stop kidding ourselves. Originally posted at MSN’s Freedom from Tobacco’s on February 29.” why pretend superiority once a full-fledged nicotine addict? See pretending superiority for what it really is. having lost the ability to simply say “no. or if not and we really are addicted that we’re just a little bit addicted. But if any are ever soaked in nicotine. “I’m just a little bit addicted” With nicotine dependency diagnostic standards bearing official looking acronyms such as DSM-IV. M-NRQ and HONC. But as to how deeply we’ve walked into dependency’s forest and measuring just how lost we’ve become. stand back as we’ll likely want to chew or set them on fire too. FTND. This rationalization totally ignores the hundreds of flavor additives that the tobacco industry uses to engineer an amazing spectrum of smells and tastes. It’s our problem. “Apples connote goodness and freshness and we see many possibilities 108 Craig. MNWS. or if we do that it’s just some “nasty little habit”. much is being made of the validity of research standards for assessing the onset. Not Much of a Smoker. Honey might be considered. existence and depth of nicotine dependency. an addiction minimization rationalization that keeps you behind bars.

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

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

we steal them. Pleasure rationalizations sink their teeth into nicotine’s dopamine high while ignoring the anxieties of nicotine’s low. and each averages five minutes. While we can endure boredom. Playing upon dopamine's "aaah. chew or dip due to boredom. productive and joyful ways. Never-users get horribly bored too but most don’t think about nicotine replenishment as a means of relief. Nuisance boredom anxieties suggest that we find something to do. over and over again. We didn’t smoke. satisfaction or joy." they tout satisfaction as why smokers smoke. we now have nearly an extra hour each day to either fill with some new activity or to sense boredom’s anxieties. Recovery will clearly add additional free time to each day. Pleasure is defined as a state of gratification. do we seek nicotine’s high for pleasure or due to chemical obedience. Instead of earning the rewards that boredom’s anxieties seek to motivate. Why would they? Escalating nicotine depletion anxieties demand replenishment. It’s sad to think that the mind views successful nicotine replenishment as a form of accomplishment. If we engage in nicotine replenishment ten times per day.58 Freedom from Nicotine . As such. While the conscious mind may not be noticing them. 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. Wowsers! Maybe that’s why we make such a powerful association between nicotine use and boredom. Recovery presents a substantial increase in opportunities to call upon our boredom rationalizations. “I do it for pleasure” “I smoke for pleasure. The pictures associated with pleasure marketing almost always depict smokers laughing. the onset of early nicotine withdrawal is another matter. Hopefully we will spend it in healthy. looking carefree and having fun. With the single act of replenishment we satisfied both.” Pleasure? It’s the Newport sales cry and it’s highly effective. We are true drug addicts. our subconscious is always listening. Tobacco industry store marketing almost daily crams pleasure suggestions down our throats and into our subconscious minds.The Journey Home with anticipating completion and completing each task. a source of delight.

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

” we reside in a pretend world where some day we’ll awaken and at last discover how to control." The warmth of the phrase is akin to that found in the word "slip. not the other way around. At three packs-a-day. research suggests that “experimenting” with smoking nicotine just once may be sufficient to begin fostering a loss of the autonomy to stop using it. The phrase "nasty little habit" is just more junkie thinking. .60 Freedom from Nicotine . It limited uninterrupted driving time. Yes. my name is John and I’m a recovered nicotine addict.smoke more nicotine or prepare for withdrawal. then. Hooked from the first cigarette. May 2008. learning. Calling nicotine addiction a habit is like calling a young child a parent. cracking our knuckles or maybe even losing our temper too often. romance. Such soft fuzzy words are used to self minimize the hard cold reality of being chemically married to and dependent upon nicotine. But. ” or so we dream. There were only two choices . mold. like call waiting. if I was on the phone and had not filled my nicotine tank in the past 15 to 20 minutes." I truly do. exercise (if you can call it that). 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. Even food refueling would take a backseat to nicotine replenishment if the meal lasted much longer than 30 minutes. Nicotine dependency is extremely dependable. Yes. work. 113 DiFranza JR. truth is. Failing to use turn signals while driving is a "nasty little habit" and so is using too many cuss words. I live just one puff away from three packs a day. Instead of learning and living on the right side of the “Law of Addiction. stop using cuss words. Pages 82-87. Our addiction fathers our drug feeding habits. Comfortably.113 Adoption of the “habit” rationalization is also disabling to those already enslaved. It didn't take any two hours for my mind to generate the anxieties needed to compel me to smoke more. At last we’ll discover how to have our cake and eat it too. reminding me of my need to feed. it was almost always nearing time for another fix. Scientific American. a second message from my brain’s insula arrived. modify or manipulate our nicotine use. 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. I wish it were just a "nasty little habit. I developed habits but not just for the sake of having habits. living and nearly every aspect of my life.The Journey Home establish a habit. we will not experience physical withdrawal symptoms if we start using turn signals. stop cracking our knuckles or when we learn to keep our temper in check. 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. Our blood-serum nicotine level always declines by roughly half if we fail to replenish within two hours." a means to sugarcoat relapse and failure. Volume 298(5). But. It’s much easier to tell yourself that all you have is some "nasty little habit.

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

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

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

The Journey Home When Joel called to see how she was doing her son answered." he said. . It wasn’t that she couldn’t quit but that she wouldn’t. and I will not either.64 Freedom from Nicotine . It was a lie sold to me by a mind taken hostage by nicotine. She’d taught her children a falsehood and as her final lesson sought to set the record straight. I too was once convinced “I couldn’t” but it was a lie. "She never went back to smoking. 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.

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

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

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

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

125 Unopposed. Nicotine Fix . policy.worse yet it doesn’t seem to care -. May 5. having to quit again.126 Amazingly. WhyQuit.124 Industry influence was soon writing national cessation policy. it’s no way to live life. Wall Street Journal . It has no idea -. 2007. Think back to 1980. May 13. March 12.” writes Joel. and the pharmaceutical industry teaches that nicotine is “medicine” and that nicotine's use is “therapy. The likelihood of any particular attempt being a cold turkey attempt was 69 Living a series of perpetual relapses.S. Industry assaults falsely paint stopping nicotine use abruptly or cold turkey as nearly impossible and with very few succeeding. ending nicotine use many former smokers continue to be 124 Polito. 126 Polito. economic muscle or political clout. It has no bank account. representations and its makeover of cessation literature have gone largely unchallenged. JR. Page A1. 2008. by June 2000 its muscle had grown so powerful that U. “Taking the first drag is a no-win situation. the method responsible for generating almost 90% of all long-term successful ex-users.” 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. 2008. But self-discovery of the Law of Addiction has become increasingly difficult with each passing year and arrival of each new magic “quitting” cure.© 2009 FFNicotine. 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. JR. the traveling hypnotist came to town every now and then. Over the years. Yes. was effectively outlawed and blacklisted by official U. hundreds of millions of ex-users have been able to discover the power of one puff.February 8. quit smoking policy integrity drowns in pharmaceutical influence.S. 125 Helliker. 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. The industry’s attacks. each time enduring a two-week withdrawal process. Polito JR. Flawed research equates placebo to cold turkey. WhyQuit. prior to arrival of nicotine replacement therapy (NRT) and nicotine gum. 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. . and again. When NRT arrived the pharmaceutical industry saw no alternative but to attack. dip or chew of nicotine totally on their own. Cold turkey is free. to meaning an end to smoking nicotine while replacing it with pharmaceutical nicotine. marketing intentionally designed to shatter confidence in our natural instincts and abilities. Influence of Drug Does updated tobacco treatment "Guideline" reflect sham science? WhyQuit. Absent was the negative influence of pharmaceutical company marketing.S. Thus.Behind Antismoking Policy. Cold turkey had cornered the recovery & WhyQuit. cessation policy was rewritten so as to make use of pharmaceutical industry cessation products mandatory unless the user’s medical condition prohibited it. U. also see. K.

. 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. 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. We stuck with it for the full 72 hours it took to empty our blood. “No nicotine today. The study also documented the primary emotion felt immediately following smoking nicotine..“No nicotine today!” While there are scores of stop smoking books and and quick-fix magic cures promising near painless and sure-fire success.70 Freedom from Nicotine . Assume that their brains had almost fully re-sensitized. 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. we have days where our mind becomes occupied with thoughts of lighting a fire between our lips. Just one rule . infrequent or seasonal subconscious crave triggers. there is but one principle that affords a 100% guarantee of success to all adhering to it . disability or death. But still.The Journey Home dependent upon pharmaceutical forms of nicotine delivery at study’s end or have turned to oral tobacco. 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. We knocked them dead. Assume that at two weeks into recovery.” 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. or of chewing “nicotiana tabacum” (the tobacco plant’s biological name) or of a quick dip in nicotine’s pond. Years of hard to suppress dopamine “aaah” replenishment memories keep teasing us. 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. “The Law of Addiction.” 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. brain and body of all nicotine. Reflect on the fact that the addict’s sense of “nicotine normal” no . and tasted that very first day of total and complete comfort where we never once thought about wanting to use nicotine. We confronted and extinguished all but our remote. How does the recovering. It is impossible to fail so long as no nicotine enters our bloodstream.

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

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

and this is not news to them. British Medical Journal. February 2006. Volume 11(7)." He asserts that. Unplanned quit attempts--results from a U. "conventional wisdom in smoking cessation circles says that people should make plans and preparations for some unspecified future time to quit. Joel has long shared an article he calls "Setting Quit Dates. and (3) those who became sick with a cold. et al. sample of smokers and ex-smokers.” 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." In an email to me Joel wrote. the flu or some 127 West Chapter 5 73 Packing and Planning for the Journey Home When to Start Home .Now or Later? None of our prior recovery attempts failed because we selected the wrong date. I think the difference between planned and unplanned is that a person who is planning to quit isn't really committed to quit. July 2009.128 According to Joel Spitzer. 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. no packing at all! The study’s authors were shocked to learn that unplanned attempts were 2. New Years or our nation’s national stop smoking day and then to plan around it. When it comes down to it. Experts advise smokers that the "key" to successful recovery is to not stop using now. Most people think that when others quit smoking that they must have put a lot of time into preparations and planning. "Rarely do those with the longest initials for credentials do real research on how people stop smoking. the real experts are millions of long-term successful ex-users. but to pick some future date such as our birthday. . 128 Ferguson SG. They failed because we failed to understand and master the core principles underlying our dependency upon nicotine. If he were committed to it he would just do it – not plan it. et al. setting quit dates and following stringent protocols until the magic day arrives.S. who threw their cigarettes over their shoulder and never looked back. Volume 332(7539). "Catastrophic" pathways to smoking cessation: findings from national survey. Pages 827-832. (2) those given an ultimatum by their doctor "quit smoking or drop dead". Pages 458-460. “My gut feelings here. Nicotine & Tobacco Research.© 2009 & WhyQuit." he says.6.127 A 2009 study confirmed increased odds of 2. this kind of action plan is rarely seen in real-world quitters.6 times more successful in lasting at least six months than attempts planned in advance. or today. That’s right.

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

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

it won’t seem silly or childish then to reach for one final resource -“you” -. we risk allowing our core recovery motivations. pull out during challenge and use as a front-line defense. it sounds a bit silly. Our instincts may tell us to run. 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. Those of us successful in navigating recovery found creative ways to protect and safeguard our dreams and desires. to an inner quiet and calm where addiction chatter goes silent. One way to do so is to sit down and write ourselves a caring (or even loving) letter that we can carry with us. This temporary period of re-adjustment called recovery is about dreams and desire. Without our core . We somehow kept them robust. But it takes keeping those motivations vibrant and on center-stage. 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. doesn’t it. and about keeping the memory and details about living the daily nightmare of nicotine dependency alive. But let me tell you something. 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. be sure to bring along the thousands of negative nicotine use memories that motivated you to begin reading this book. desire has the amazing ability to fuel change. motivate and fuel our journey home. the energy and desire to engage in honest reflection about the validity of thoughts of using that linger in our mind. Doing so will provide all the wind your dream’s wings will need.The Journey Home minds and lives.76 Freedom from Nicotine . When our most challenging moment of recovery is upon us and an anxiety riddled mind is seriously considering throwing it all away. When packing. It’s about protecting the juice of desire. to try and leave recovery behind. By forgetting to pack bad and ugly dependency memories. so that they can both consciously and unconsciously stimulate. Our core motivations aid in fostering the patience needed to transition an up to 3 minute subconsciously triggered crave episode. to a tranquility long remind you why victory here and now is oh so important. They also provide resistance to conscious fixation. 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. invigorated and available at a moment's notice. to flee. I know. It allows this journey to transport us home. It’s about combining well-protected and remembered core motivations with an understanding of the Law of Addiction. and the dreams they fuel to be gradually eroded by challenge and die.

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

Volume 24(1). January 2003. hair loss and tooth damage. 2008. American Journal of Preventive Medicine. skin and clothing. Long-term cancer and circulatory disease risks will take years to reverse themselves. it must first and foremost be our gift to us. picture dramatic improvement in sense of smell and a noticeable change in how things taste. 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. But to a mind that commenced recovery primarily due to worries about declining health.While fear of bad or even failing health is often a powerful motivator in causing us to contemplate jumping into the recovery pool. but she probably won’t make the connection. it could prove critical. Journey for better health. It may create fertile ground for such junkie rationalizations as. we looked upon it as 132 Colman GJ. imagine an end to mouth sores. imagine recasting those fears into a dream of seeing how healthy our body can once again become. 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. not fear of failing health . WhyQuit. as it bonds to the odors of the thousands of chemicals each cigarette deposits on the mother’s hair.133 If a nicotine smoker.78 Freedom from Nicotine .” Obviously. If our recovery is driven almost exclusively by fear of failing health. The flip side of fear of declining or poor health is hope for improved health. et al. If allowed.The Journey Home Sadly. wheeze or frightening mouth lesion that disappears in a couple of weeks. I guess it’s safe to go back to smoking. Pages 29-35. Approximately half of women who stop during pregnancy will relapse within six months of giving birth. 133 Polito JR. the human body is a healing machine. 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 motives we can reach for during challenge. Instead of using fear of failing health as a motivator. 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. . What if instead of each new health improvement realization eating away at our primary motivation. a mind that at times may find itself swimming in a sea of smoking related thoughts.132 While all with whom we share our lives will clearly inherit the fruits of our recovery. Trends in smoking before. we don't correct years of mounting damage to lungs and blood vessels within a few months. during. “I guess smoking hadn’t hurt my body as much as I’d thought. December 1. the new baby may never know its mother’s natural smell. and after pregnancy in ten states. It may seem like word games but when it comes to packing durable and sustaining motives. Long-Term Nicorette Gum Users Losing Hair and Teeth. it mends and repairs. While healing is normally an extremely positive thing it depends upon our perspective.

© 2009 FFNicotine. during the past 9 years. cigar. Nicotine’s lifetime loyal & WhyQuit. those tissues not yet destroyed will mend and repair. It may have been what motivated you to start reading this book.S. As such.) by skipping 201.00 (U. We can only look at so many photographs of diseased lungs or mouth cancers before growing numb to them. If given the opportunity to heal.50 per pack (an addict’s paradise. initially fear is an extremely positive force. Do it for total savings.” at $2. not daily cost The final motivation we may want to consider shifting and recasting is cost. Fewer smokers mean that the tobacco industry must charge remaining smokers more money in order to satisfy profit-concerned shareholders. I rationalized that purchasing an entire carton would force me to continue smoking. what is the actual price of relapse? How much does it cost to bum or be offered a cigarette. I was one of those smokers who always thought that tomorrow would be quitting day. But fear suffers from a lack of sustainability. I just glanced and according to my computer’s desktop “quitting meter. wad or piece? What’s the cost of a single pack.203. tin. We can only remain afraid for so long. pinch. South Carolina continues to have the lowest cigarette taxes and cheapest nicotine in America).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. The cost of satisfying the brain’s demand for nicotine continues to rise as governments use tobacco tax increases as motivation to induce cessation. 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? . As to noticeable tobacco related health concerns. 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. 2 months and 11 days I’ve saved $25. my savings have been significantly greater. In reality. 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. our core motivation is allowed to grow instead of serve as a source of increasing temptation. But if the cost of today’s supply of nicotine is our primary recovery motivation.632 once mandatory nicotine feedings. Put your body’s ability to heal to work for you. as this hard core addict could not fathom seeing such waste.

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

but with greater variation from person to person as to the time need for the fracture to fully mend. It is wise when climbing the cliffs of a steep mountain to focus on gaining a solid hold upon the rock beneath our 81 We are climbing back into our mind’s driver’s seat and taking over the wheel.” “Baby steps. After only a few weeks we see them pose such concerns & WhyQuit. or in some even longer. Why intentionally foster anxieties about the length of recovery or the risks associated with failure? “One day at a time. It took years to walk this deeply into dependency’s forest. It sort of destroys the image of a nice juicy steak.136 Why create needless anxieties by picturing 136 Davis CG et al. "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. “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. doesn’t it? Yet the average American consumes 67 pounds of beef annually.” 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.S. It is wise to focus on where we’ll next place our foot. October 2005. It’s been a while since we were in full control. Have patience! The next few minutes are all that are within our immediate control. Picture yourself sitting down at the dinner table and having to eat 67 pounds of beef. “One day at a time” is a patience development skill that once mastered causes “big bite” anxieties to evaporate. instead of looking far up the mountain toward the dangerous climb ahead. Outlook Report No. I like to think of it in terms of the time needed to heal a broken bone. In regard to the psychological aspects of recovery. Find contentment in today’s freedom and healing. Imagine the anxieties associated with thinking we need to eat a large portion of a cow.Recovery is a journey not an event. Some will cling to varying aspects of it for months. How many times have we said. . Factors Affecting U. Beef Consumption. Journey patience . Online at Freedom’s support message boards we often see those in early recovery grow impatient. 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. some will let go and put their relationship with nicotine behind them far sooner than others.© 2009 FFNicotine. The decisions made during those minutes are ours to command. USDA. LDPM13502. Every recovery is different. instead of repeatedly looking down at the ground far below.

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

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

Put each under honesty’s microscope. there may be a few big waves along the way. we may find recovery to be the most amazing period of self-discovery we’ve ever experienced. Yes. this gut instinct is correct and bad news truly is just around the corner. But that doesn't mean we should fear their arrival or that we cannot relax and do the backstroke until they are encountered. that no crave episode will ever harm us. It’s my hope that you will learn to swim. If we know that we are going to encounter a nicotine use cue that will trigger an anxiety packed crave episode. 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. Now picture all of your subconscious nicotine feeding cues being wired directly into the lamp's on-off switch. The more knowledgeable and skilled we become the greater our chances of completing this swim called recovery. make us bleed. and that soon the sometimes deep waters of recovery will no longer produce panic. Reflect upon how repeatedly telling ourselves that recovery "is too hard. Instead. It doesn’t need to be nearly as difficult as our instincts are inclined to make it. 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.84 Freedom from Nicotine . For if we learn to do so. worry. Many of us genuinely believe that our time is running out and that disaster is about to strike. anxiety and panic. Picture yourself intentionally sticking your finger into the bulb socket and leaving it there. cut us. Evaluate negative thoughts that attempt to penetrate and infect your positive recovery outlook. For far too many. 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. what if we know for certain that when a shock comes that it will always be tolerable. but we don't know when it will next occur. If I had been a skilled swimmer would I have panicked? Of course I wouldn’t. But sadly.The Journey Home Remember when we were first learning to swim and found ourselves in water over our head? Did you panic? I did. Reflect on how a positive can-do attitude can reduce self-inflicted stress. break our bones. greet and extinguish nicotine use conditioning? What if we know that each . 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.” “endless” or “near impossible” can eat away at our dreams and desires to live nicotine free. almost half of all smokers are failing to learn to navigate recovery’s waters before their addiction costs them their lives.

if we both remain 100% free tomorrow. We both achieved full and complete victory today. your day’s worth of freedom will have been no longer. 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. When our heads hit our pillows. understanding. Embrace recovery as a wonderful journey back to the rich. forever . marvel in the glory of taking back your mind and life! Know How to Measure Victory Today vs. 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. See the cup as full not empty. extra money in your pockets. if a new ex-user. shorter or less real than mine. logic and dreams. Look forward with confidence while knowing that nothing of value is being left behind. Let honesty silence addiction chatter. Replace it with the assurance that many subconscious nicotine use cues are extinguished after a single encounter. Only action. not weaker. Why allow a negative attitude to breed thoughts that can culminate in relapse? Instead. can rob us of victory. deep. confidence. Picture your brain and tissues healing. 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.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. and tranquil inner calmness that resided inside our mind prior to nicotine taking control. Although I’ve remained 100% nicotine-free for nearly a & WhyQuit. not thought. Fight back with reason. We will have been equals in remaining just one hit of nicotine away from relapse. and diminish anxieties. that nicotine will no longer define who you are. that you will control your remaining time on 85 nicotine use cue extinguished will reward us with the return of another aspect of our life? Can honesty. we were equals in results.© 2009 FFNicotine.” Allow yourself to grow stronger. Still. destroy fears. this adventure as a beginning. Replace it with the beauty of again seeing what life is like with us in the driver’s seat. certainty. . with more free time to spend it. your day likely brought you significantly greater recovery challenge than mine. not “the end. planning and attitude make the time and distance between challenges more relaxed? Alternatively. not some addictive chemical. Replace it with total confidence that we can navigate any three-minute crave episode.

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

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

a pad or an e-mail that we send to ourselves. some have continued to believe in a few of their old nicotine use rationalizations.139 As such. stupid. Others will look back upon their years of nicotine use as having been “vile. A word of caution. 2002.ffn. Most ex-users we know already reside here on Easy Street. where we no longer sense improvement.The Journey Home record of the first two weeks of recovery may be as simple as a few notes on a calendar.yuku. no big deal. that it left very little impression. http://www. Imagine being able to then and there look back and read our own progress notes of what each day was like. try to get them to be accurate in dating and describing it.Ex-users can serve as an experienced source of support. crazy” or insane. Permanently preserve and pack core your recovery motivations and a bit of what life in bondage was like. a non-event or easy. 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. 139 Spitzer. 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. March 3. Although at times nearly impossible to see. if the rose bud has stopped opening. though. A few follow-up questions and I think you’ll discover that the event was really a non-event. the rose bud is still opening. Like having a medical chart during a hospital stay. Ask them how long the challenge lasted and what it felt like. Again. 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. Try to get them to put a date on it. expensive. We may feel stuck in conscious thought fixation. they may look back at breaking free as having been common sense. that is a promise. make a few progress notes. Give yourself a little relapse insurance. While most will have forgotten the bad. wondering if it’s going to remain this way for good. Ask ex-users how long it has been since their last significant challenge. Between months one and three it isn’t unusual to hit a period where recovery seems to have reached a plateau. . Their memories of the challenges of early recovery have likely been suppressed. Ex-users . Imagination is the only limit in identifying sources of motivation and support. “I don't know if I have another quit in me”. As your journey continues. How intense was it? Then ask them about the time before that. They can provide support and perspective during challenge. J. Ink on paper or words typed into a computer do not. progress lulls or complacency. The mind suppresses negatives and forgets.88 Freedom from Nicotine . about ex-users. Doing so has likely kept associated “aaah” sensation memories teasingly alive.

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

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

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

there is a movement sweeping the globe as workers and nonsmokers reclaim their indoor air. turn the page. J. They also face tobacco tax increases by governments that place coercion and force above 142 Polito. Instead of being used by it. bags. J. pouches and tubes.142 Look at the hundreds of brightly colored packs. WhyQuit.92 Freedom from Nicotine . tins. . Fuel and living costs are now rising faster than income. on beaches. Carcinogens and Chemicals. In case you haven’t noticed. Strip away the rainbow of colors. 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. that it is what “real” grown-ups do. cans. use it as another motivation for staying free. March 18. in parks. Convenience Stores . outdoor sporting events. the fancy packaging and the almost 700 documented tobacco flavor additives. Social controls . boxes. You’re looking at bait and it works. a rite of passage. 2006.143 Instead see a vast array of different doses of nicotine.How did you react to anti-smoking news stories or to stories about new tobacco health concerns? Did you instantly change the channel. playgrounds. 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. Turn store marketing on its head. 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. after affording them a period of time to break-free. WhyQuit. visitation and child abuse determinations.Nicotine Addiction Central. 143 Polito. Cigarette 2005. February cartons. in hotel rooms. 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. We’re seeing stories of smoking being banned on all hospital property. and even in company or government owned vehicles. 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. Many parents are increasingly confronted with the choice of buying food for their children or nicotine for their addiction. We’re now watching employers not only discriminate in refusing to hire tobacco users but some actually firing employees testing positive for nicotine.

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

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

The center education column is home to all of Joel’s materials and to some of my articles. education always comes first. it eventually begins to wane. the forum’s value and effectiveness in supporting successful recovery diminishes. General socialization is not permitted.© 2009 FFNicotine. With millions of tobacco related deaths annually. Visitors to Freedom discover that they do not need to join in order to read any of the materials available there. We discovered very early that a forum’s ability to support and sustain recovery in a purely pep-rally type environment is poor. With no education to fall back upon.5 years early. more than 100 short articles on nearly every recovery topic imaginable. Its objective is simple: aid visitors in remaining nicotine-free & WhyQuit. Roughly one-quarter of smokers are claimed by their addiction during middle age. WhyQuit intentionally shares stories about the youngest of the young. As it does. applicants must agree to abide by Freedom’s relapse policy. each an average of 22. Every message posted at Freedom must relate to recovery. Here you’ll find every lesson shared in Joel’s book. 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. group relapse rates were horrible. the forum takes its mission seriously. Freedom isn’t a forum to join if seeking to socialize or make new friends. 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. and makes sure that the forum’s seasoned volunteer educators are not overwhelmed. It 95 WhyQuit’s motivation column includes stories of the ordeals endured by young tobacco victims and their families. The forum limits the number of new members admitted to the group each day to just a handful. that they've remained 100% nicotine free for a minimum of 72 hours. Freedom functions as a virtual classroom with enormous windows where there are more students outside than in. There must be at least one place on planet earth where nicotine has no voice. The policy encourages members to take recovery seriously. The right column provides support links and transports visitors to “Freedom. While the initial excitement of interacting with other ex-users is often tremendous. Clearly. and although it may sound harsh. prevents chaos. Clearly. anniversaries or holidays. It states that should any member relapse that they will permanently lose message board posting privileges. Those applying for membership must certify that they stopped cold turkey without use of any product or procedure. Here. including celebration of birthdays. 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). The forum’s posting rules prohibit mention of any .” the Internet’s most serious and focused peer support group. Maintaining positive control over the number of admissions ensures a classroom type learning experience. One final point deserves mention.

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

However this practice often contributes to relapse. and throw out all old nicotine replacement products in the bedroom or bathroom. but not one that saves. in your other purse. beneath sofa or chair cushions or under the car seat. to check for cigarettes that may have fallen under furniture. destroy it. Reaching for that one hit of nicotine will cause us to trade places with our arrested . 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. Our weapon is our intelligence. Whether located in a pocket of your clothing hanging in your closet. Feeling a need to tempt and toy with impulsiveness in order to prove conscious strength reflects abandonment of intelligence. all right. 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. Don’t forget to empty the ashtray in the garage. we grew accustomed to playing mind games with our addiction. The smart move is to destroy all remaining nicotine. in a desk drawer at work. It is a straight jacket. or in a 97 Destroy All Remaining Nicotine As nicotine addicts. Some carry their nicotine delivery devices with them while others knowingly keep a stash within quick and easy reach. 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. hidden in the & WhyQuit. Imagine someone on suicide watch carrying a loaded gun.© 2009 FFNicotine. Keeping nicotine in your life is contrary to learning to live life without it.

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

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

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

2006. Pages 208-212.Amazingly."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. Do smokers with alcohol problems have more difficulty quitting? Drug and Alcohol Dependence. spacing drinks a bit further apart or simply drinking less. they are “as able to quit on a given attempt as smokers with no problems. April 28. you may be dealing with problem drinking or even alcoholism. Volume 82(2). Research shows that while those with alcohol problems appear to make fewer smoking cessation attempts. relationships or health.153 The basic insights and skills needed to arrest any chemical dependency are amazingly similar. with an increasingly sedated body gradually becoming less responsive to nicotine-induced stimulation. J. "If a person says that they know that their drinking will cause them to take a cigarette and relapse back to & WhyQuit. WhyQuit. et al. and if then they take a drink and relapse.”154 Unfortunately. et al. 151 DiFranza JR. March 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. October 2005. 152 Spitzer. As Joel sees it. Can people quit smoking and still drink alcohol? Joel’s Library. 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. Alcoholism and smoking. Pages 130-135. Co-Dependency Concerns . work. The solution can be as simple as learning to drink a bit more 101 The cycle can be repeated again and again. roughly eighty percent of alcoholics smoke nicotine. 154 Hughes JR. Recovering alcoholics schooled by quality treatment programs are already skilled in their use. for they have now put their health on the line in order to drink. alcohol recovery programs have a tendency to actually destroy nicotine cessation attempts.151 Has alcohol become central to your life? Are you chemically dependent upon it? If not an alcoholic. Volume 51(2). Look on the sunny side. they are in effect problem drinkers. 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.© 2009 FFNicotine. Pages 91-102. 2006 Volume 29(3). “Many if not most alcohol recovery programs will inadvertently or very purposely push a new ex-smoker entering the program to smoke. Journal of Studies on Alcohol. Because we don’t need to drink as much to feel the same effects it’s less expensive being an ex-user.” says Joel. . 153 Gulliver SB. Smoking cessation and alcohol abstinence: what do the data tell us? Alcohol Research & Health. 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.

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

also see. Pages 160 John U. The American Heritage® Dictionary of the English Language. (n. from Dictionary. . also see. from Dictionary.”160 Most shorter studies report weight change results similar to those shared by the U. et al. Smoking and its effects on body weight and the systems of caloric regulation. waist circumference and weight gain: a 30-year longitudinal twin study. 162 Williamson DF. Volume 35(2). Surgeon General in his 1990 report on “The Health Benefits of Smoking Cessation.3 lbs in women) also found that while smokers weighed less than never-smokers prior to quitting. a report of the Surgeon General.© 2009 FFNicotine.8 kg or 8. Volume 32(2). Associations between long-term physical activity. New England Journal of Medicine. A 1991 study which found slightly greater weight increases than reported by the Surgeon General (2. et al.S. Retrieved August 06.”161 The report examined 15 studies involving 20. et al. smoking cessation produced a four pound greater weight gain than that associated with continued smoking. Volume 14(3). Physical inactivity and obesity: a vicious circle. Fourth Edition.000 grams or 2.d. et al. extra food or less exercise. The Health Benefits of Smoking Cessation.2 lbs in men and 3.164 hand to mouth oral gratification replacement.3 kg). 2008. February 2008. waist circumference and weight gain: a 30-year longitudinal twin study. “they weighed nearly the same” at one-year follow-up. Pages 353-361. Pages 366-380. is weight gain inevitable? Are we simply returning to our “natural” body weight? Theories as to potential causes are many163 including genetics.S. (n. Surgeon General. February 2008. Volume 324(11).2 pounds] or per square meter of body surface per hour. 2008.”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. improved senses of smell and taste (most notably sweets and salts). June 2005.). International Journal of Obesity. One long-term study followed weight change and body mass index (BMI) for 36 months. Smoking cessation and severity of weight gain in a national cohort. Volume 16(2). It found that the “contribution of smoking cessation to the BMI increase was practically negligible with “no considerable long-term weight gain. Waller K. Pages 739-745. and the end result is nearly the same body weight as a comparable never-smoker. Obesity (Silver Spring). 163 Wack JT. the average weight gain was only 5 pounds (2. Retrieved August 06.). Waller K.8 kg or 6. Pages 353-361.” “The average weight gain among subjects who continued to smoke was 1 pound. The American Heritage® Dictionary of the English Language. Associations between long-term physical activity. Pages & WhyQuit. 158 metabolism. February 2008. Fourth Edition.d.” The Surgeon General also found that less than 4% gained more than 20 pounds. “Basal Metabolic Rate” or BMR is the rate at which the body expends energy while at complete rest. International Journal of Obesity. March 14.000 people and although “four-fifths of smokers gained weight during recovery. 164 Pietiläinen KH. It is expressed as “the calories released per kilogram of body weight [1 kilogram equals 103 substances necessary for life are synthesized or created. 1991. No considerable long-term weight gain after smoking cessation: evidence from a prospective study. Thus. 161 U. 1990.162 If true. et al. et al. European Journal of Cancer 159 basal metabolic rate.158 These processes themselves consume energy. February 1982. The American Journal of Clinical Nutrition. Volume 32(2).

and binge eating. some find themselves camping out inside the refrigerator or in a bag of potato chips while “aaah”ing themselves sick with food. As a general rule it takes 3. about half of smokers believe that smoking nicotine aids in controlling weight. changes in diet. Pages 573-576. Over-eating cannot replace the stimulation effects of missing nicotine without leaving us as big as a house. the cessation weight gain math usually doesn’t add up.165 Using these figures. October 2007. do “weight-concerned smokers endorse exaggerated beliefs in the ability of smoking to suppress body weight?” Research suggests they do. While normal healthy eating stimulates dopamine. Smoke and mirrors: magnified beliefs that cigarette smoking suppresses weight. 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. As seen above. as most of us used nicotine to steal unearned dopamine every waking hour of every single day.104 Freedom from Nicotine . Turning to and adopting food as a dopamine replacement crutch is a sure fire means of adding weight gain. According to the Surgeon General. A study of 6. Volume 32(10). et al. with zero change in diet or activity. 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.569 middle-aged men who stopped smoking found that at one year they had consumed an average of 103 fewer calories per day.Once recovery heralds an end to nicotine’s arrival and to the dopamine “aaah” sensations it produced. Also not reflected by averages is the fact that body weight remained unchanged for many. Instead of allowing the brain time to restore natural pleasure pathway 165 Hall KD. making recovery more inviting. which the study attributed to metabolic change. Also keep in mind that study weight findings reflect averages. it’s about stealing the brain’s pleasure chemicals. It isn’t easy pinpointing the cause for consuming or burning an extra calorie.166 It also suggests that education may help correct exaggerated weight control beliefs. The obvious question becomes. 166 White MA.500 calories to shed one pound.The Journey Home diminished exercise (isolation). while actually declining for some. Addictive Behaviors.500 extra calories to add one pound of body weight and it takes burning 3. during the first few days of recovery. something we can pretend is totally beyond our ability to control (not increased eating or lack of activity). Still. it would take 34 days without nicotine before metabolic changes resulted in one pound of weight gain. How to gain lots of extra weight . What is the required energy deficit per unit weight loss? International Journal of Obesity. Volume 32(3). some try. Pages 2200-2210. especially when our metabolism slows as we age. March 2008. stimulation from normal eating may no longer feel sufficient. up to 4% clearly went overboard with food during recovery. .

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. Pages 353-63.170 Although it may feel like the only way to satisfy a hunger craving is to eat as much food as quickly as possible. thus less likely. March 2008. and likely more depressed. So. March 27. Neuron. Volume 16(3). & WhyQuit. Which factors do provoke binge-eating? An exploratory study in female students. Spring 2001. the brain doesn’t die without nicotine. 171 Saules KK. As nicotine addicts we use nicotine as a spoon. Volume 5(4). et al.Binge eating reflects a loss of control. Volume 84(4). It allowed us to eat one or two larger meals each day and then use nicotine to release stored reserves. April 2008. Loss of control is central to psychological disturbance associated with binge eating disorder. Binge eating . That 20+ pound bag of rocks they are carrying makes daily exercise more difficult. the significantly heavier relapsed smoker feels the effects of an oxygen-starved bloodstream that is once again occupied by large quantities of toxic carbon 105 receptor counts and sensitivities. being unable to stop eating or control what or how much is consumed. 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. and food intake during ad libitum smoking and abstinence. Pages 79-83. Instead of extra pounds being counterbalanced by greater self-esteem and self-worth at having broken free. 2008. Volume 2(1). that is. Pages 608-614. craving. 170 Vanderlinden J. It pumps stored fats and sugars into the bloodstream via the body’s fight or flight pathways. the relapsed addict is heavier. Now.169 The primary psychological binge-eating cue is waiting too long before eating and sensing the onset of hunger. Binge eating can feel like attempting to satisfy hunger with a shovel. repeatedly doing so could result in binge eating becoming hunger’s conditioned response. Eating Behaviors. et al.168 Clearly there is significant overlap in how food and nicotine affect brain reward and craving pathways.© 2009 FFNicotine. Pages 329-342. 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. instead of the former smoker’s bloodstream being filled with oxygen reserves sufficient to allow prolonged vigorous physical activity. 168 de Araujo IE. less healthy. et al. Pages 930-941. et al. again engaged in the gradual self-destruction of their body’s ability to receive and transport oxygen. Food reward in the absence of taste receptor signaling. But there’s also one massive distinction. . November 2004. Effects of disordered eating and obesity on weight. Volume 57(6).171 167 Picciotto MR. 169 Colles SL. 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. the extra pounds usually remain following relapse. Eating Behaviors.

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

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

Creating and leaning heavily upon the expectation that some other person will behave in a supportive manner is dangerous. thing or activity? Why risk its sudden removal? Why allow our freedom. University of Sidney. In a way.not any more! Aging gracefully does not require “dieting” but the determination to make minor adjustments.108 Freedom from Nicotine . to their sympathies or indifference? While there’s nothing wrong with enjoying their support when it’s there. Why lean heavily upon some person. While it’s great when our expectations are fulfilled. . As smokers. one cookie versus two. place. Even if already disabled by smoking. over time. your endurance potential will slowly increase. website accessed August Get excited about climbing from the deep ditch in which our addiction forced us to live. cooking a bit less food. friend or co-worker. significant other. maintain the body size we desire. what happens when they are not? Why tie our fate to the actions or inactions of others. Such programs understand that during early recovery the risk of relapse remains high. family member. We’re waiting for a crutch. Should you find yourself gaining extra pounds during recovery don’t beat yourself up. our physician will likely be able to assist us in developing an increased activity or exercise plan that’s appropriate. we are turning back the clock to a time when we had greater ability to engage in prolonged vigorous physical activity. picture your recovery standing entirely on its own. even if done while on oxygen. taking a few less bites. Take pride in the fact that you’re standing on your own. we lacked the ability to build cardiovascular endurance . glycemicindex. 2008. drug recovery programs such as AA do not partner two new ex-drinkers together. choosing baked instead of fried. Savor the richness and flavor of life beyond. Be brave and explore the world that our next fix and withdrawal prevention kept hidden. 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 . While it is wonderful when able to share our experience with a spouse. 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. Waiting for another nicotine dependent person to join us in recovery is a delay tactic. 2002. in a wheelchair or bed.People can serve as crutches. Picture your core motivations and resolve actually strengthening during moments when those who we thought would be supportive are not. Your breathing and circulation will improve with each passing day. Partnering newly recovering 174 The Glycemic Index. using a tad less butter. learning to cut out after dinner snacks or trading empty carbohydrates for long lasting ones.The Journey Home Small adjustments can be made anytime. which when adhered to. Whether realized or not. Consider eating more often but consuming less.

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. I also recall that within an hour of learning that he’d relapsed. and waited and waited for dear friends to stop with me.© 2009 FFNicotine. Cigarette smoking: an epidemiological overview. while the average males loses 13. Some might make the same comparison to their relationship with nicotine. British Medical Bulletin. Instead. 177 Centers for Disease Control. Years of Potential Life Lost. Each year millions surrender life itself rather than stop smoking it. 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 That does not mean that two new ex-users navigating recovery together can’t both succeed.2 years. It’s about taking an honest and informed look at where we were and the choices we made. Pages 300-303. Finally. . 2002. I wanted rock solid support from two daughters who couldn’t possibly understand my challenges. It was the only time during our friendship that we’d ever yelled at each other.United States. April 8. Smoking is blamed for 20% of all deaths in developed nations. Volume 51. It’s physical and psychological dependence upon a chemical that shatters lives. Pages 3-11. There were a number of times during my thirty-year struggle where I wanted others to pick me up and carry me home.. serious recovery programs partner new ex-users with stable long-term ex-users. He attended a 2002 recovery seminar I presented at 175 Polito. I waited. In fact. as long as neither allows nicotine back into their body it is impossible for either to relapse.S. roughly 1 in 8. The death toll is & WhyQuit. I relapsed too. the other will follow suit.176 Here in the U.177 Waiting on our partner to be our “recovery buddy” can prove deadly. the average female claimed by smoking loses 14. Annual Smoking-Attributable Mortality. My best friend and I became “recovery buddies” in 1984. 1995–1999. 176 Wald NJ and Hackshaw AK. We see it all the time. Statistically.5 years of life expectancy. Morbidity and Mortality Weekly Report.7 who attempt recovery will succeed in remaining nicotinefree for six months. 2002. One partner needs to go first and blaze a trail home that the other can eventually follow. April 12. But this isn’t Romeo and Juliet being played out on some grand scale. January 1996. I got my 109 addicts creates a greater likelihood that should one relapse. Successful recovery isn’t about coming together to commiserate or share addiction war stories. Number 14. Volume 52(1). and Economic Costs . at Page 301. as they had never been addicted to any chemical in their life. But the story had a healthy ending. It isn’t love reaching for a deadly chemical. 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. I recall two things about that experience. Does the Over-the-counter Nicotine Patch Really Double Your Chances of Quitting? WhyQuit. JR.

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

cigars. For instance. Consider printing your favorite articles. e-cigarettes. Food . Internet support . While online support groups such as WhyQuit’s Freedom from Nicotine forum181 can be extremely supportive. About the only crutch that comes close to meeting these criteria is breathing. while surely beneficial it is not a requirement. picture continuing on and succeeding even if it is 181 Freedom from Nicotine . 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. 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.As discussed earlier. the Internet or even loss of electrical service. Worse yet. “make sure it is one which you can maintain for the rest of your life without any interruption. If you now realize that you have developed a crutch. In your mind. food can become an “aaah” crutch. Create dependability and longevity by preserving what you deem valuable. diary or log.Some crutches appear rather harmless. pipes. Never Take Another Puff. Hope for the best and prepare for the worst. consider an exercise program that was started on our first day of & WhyQuit. Remove as much risk as possible from all sources of support.ffn. as can other oral hand-tomouth substitutes for cigarettes.http://www. and your ability and willingness to exercise as a benefit rather than a requirement. oral tobacco or replacement nicotine products. be sure to print or save a copy. 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. 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. any new emotion producing activity or significant lifestyle change can be leaned upon as a crutch. one that carries no risks and can be done anywhere. View your program in terms of the benefits that it provides. Exercise programs . “If you are going to develop a crutch. The day you have to stop breathing. What would happen if our exercise facility suddenly closed. take care not to lean too heavily upon them.The Internet too can become a crutch. smoking will be of little concern. not as a primary source of recovery motivation. However. In fact.ffn.yuku. see your recovery remaining strong with or without it.© 2009 FFNicotine. to stay free from cigarettes all you need to do is . Dip or Chew. But until that day. If keeping an online recovery journal. .Never Take Another Puff!” We need to build our recovery so as to enable it to stand entirely on its own.” writes 111 bit more inclusive.

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. An endless stream of new health studies on the negative effects of smoking. Lastly. adult cigarette smoking data. Department of Health was forced to report that the U. 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. First. The next few minutes are all we can control and each is entirely do-able. Is the U. Many have felt the economic pinch as government attempts to tax cigarettes to death. any quitting product manufacturer whose marketing suggests that few smokers succeed in quitting on their own has already lied to us. JR. never has the pressure upon smokers to stop been greater. Never in history have a greater array of approved quitting products promised to double cessation. or that we have to be a super-hero to do so. Yet.The Journey Home suddenly removed. There are three key points that need making.182 Two additional years would pass before the pharmacology era could pretend that it was somehow responsible for a modest decline. Second. October 26.S. “After 3 years during which prevalence in current cigarette smoking among adults remained virtually unchanged 182 Polito. cold turkey prevails and is king. The CDC’s report stated.S. 2006. once outside of placebo controlled clinical trials. . the U.S. free. Those in bondage are increasingly feeling the effects of the smoke-free indoor air movement that’s now sweeping the globe. It is likely taking a toll in lives. On November 14. 2006. smoking rate decline had stalled at 21% during 2005. or to use a product which poses risk of death when our objective is longer life? Cold turkey is fast. effective and smart .112 Freedom from Nicotine .S. 2008 the CDC unveiled the latest U. that out here in the real world. on October 27. Quitting Aids Open lies and hidden truths Over the years I’ve written much on this topic. You’ll be fine. Government's Quitting Policy Killing Smokers? WhyQuit. 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

9% in 2004. & 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 November 28. JR. and every gimmick and ploy imaginable. Table 3. No one will be able to convince them otherwise. youth smokers daily. cessation education programs. “Will Chantix really help me quit smoking?” WhyQuit.S. 2002. Adding them to our Butter is a means to ensure more newsworthy results and is a practice which occurred in almost all early NRT. JR. WhyQuit. Page 25. 45.185 A 2006 Australian study followed smoking patients of family practice physicians. 80-90% of all successful long-term ex-users are succeeding without resort to products or procedures. behavioral therapy. Cigarette Smoking Among Adults . It’s why so many of us are eventually claimed by our addiction. Cold Turkey Twice as Effective as NRT or Zyban. Does the Over-the-counter Nicotine Patch Really Double Your Chances of Quitting? WhyQuit. acupuncture. 184 Polito. hypnosis. quality self-help materials. the prevalence in 2007 (19. 186 Polito. JR. 185 American Cancer Society. 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.187 Yes. Pretend that together we concoct a new magic quitting product called Billy Bob's Lima Bean Butter. 2006. It found that 88% of all successful ex-smokers did so by going cold turkey. Cancer Facts & Figures 2003. nicotine inhaler or Zyban (bupropion).184 quit smoking shots invented by a quack who is now doing hard time for fraud. 2008. MMWR Vol57.S. Even in the face of a sea of magic cures that include an array of nicotine replacement therapy (NRT) devices. bupropion (Zyban) and varenicline (Chantix or Champix) clinical studies. coping skills development.8% in 2006). and that those going cold turkey were twice as likely to succeed as those using the nicotine patch. and 20. . It’s the reason for this book. the cigarette industry successfully enslaves more than 2. 20. nicotine gum. to share the insights needed to turn darkness to light. 187 Polito. these statistics are the odds of successful recovery that an uneducated “on-your-own” quitter. April 8. It's almost a waste of breath to even try. August 25. While normal to dream of painless cures. risky designer drugs such as varenicline. May 19. magic herbs. and group or individual counseling all have their own proven 113 (20. 2006.8%) was significantly lower than in 2006.000 new U. 2007.186 We nicotine addicts make extremely easy prey.United States. 183 CDC.9% in 2005.© 2009 FFNicotine.”183 Significantly lower? Here in the U. 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. 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.

California. Placebo isn’t a quitting method. September 11. Volume 24(1). Addiction.200 quitters. 2007. Preventive Medicine. Pages 101-113. 190 Gomez-Zamudio. The English smoking treatment services: one-year outcomes. et al. If I hand you a piece of nicotine gum or a nicotine lozenge. Facts and Issues.195 and England. Journal of the American Medical Association.The Journey Home Imagine regular AA meetings where alcoholics come together to educate and support mutual successful ongoing recovery. 196 UK NHS. November 26. Nov-Dec 2002 Volume 21(6). 2005.190 London. how long will it take you to tell me whether 188 Pierce JP. Pages 1260-1264. M. Volume 100 Suppl 2. April 16. and those successful have absolutely no reason to lie about how they had finally achieved success. et al. it isn’t cold turkey . 2002. Yet marketing awards all credit to varenicline. What should be dismissed as unscientific is any clinical trial whose validity is grounded in use of placebos.189 Quebec. personal recovery tool by falsely representing that users would experience the exact same odds of recovery as those attending live AA meetings. Impact of Over-the-Counter Sales on Effectiveness of Pharmaceutical Aids for Smoking Cessation.Let me ask you this. Nicotine replacement therapy use among a cohort of smokers. Pages 59-69 [see Table 6]. Imagine the group’s support dynamics achieving some rather impressive recovery rates in the 20 to 40% range at six months. et al.114 Freedom from Nicotine . National Cancer Institute Survey of 8. 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. Page A1. quick and easy to generate. 191 SmokeFree London. Now imagine someone trying to package and sell the program over-the-counter to alcoholics for $200 as a stand-alone. But NRT stakeholders quickly dismiss such surveys as "unscientific. Pages 758-766. Volume 38(5). as reported in the Wall Street Journal. with up to twenty-five. Pages 662-667.188 Minnesota. et al. February 8. Addictive Behaviors. Tobacco In London. et al.S." 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.191 Western Maryland. Role of pharmacological aids and social supports in smoking cessation associated with Quebec's 2000 Quit and Win campaign. 189 Boyle RG. Statistics on NHS Stop Smoking Services in England. April 2005.196 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. 193 Ferguson J. . Volume 288. April to December 2007 [see Table 6]. 2008. in-home. 195 2006 Unpublished U. Does insurance coverage for drug therapy affect smoking cessation? Health Affairs (Millwood). May 2006 May. real-world performance has been dismal.192 Nottingham. Volume 31(5). [see Figure 14]. While quitting pharmacology products clobber placebo users inside clinical trials rich in support and counseling.193 Australia. Pages 162-168. 192 Alberg AJ. 2003.194 the United States. Journal of Addictive Diseases. May 2004. 194 Smoking status of Australian general practice patients and their attempts to quit. Such stop smoking method surveys are relatively inexpensive.

Pages 1037-1038. JR. There is only one & WhyQuit. E-Letter. et al. Meta-analysis rooted in expectations not science. Assigned versus perceived placebo effects in nicotine replacement therapy for smoking reduction in Swiss smokers. “pharmacologic treatment of chemical dependency may be the only known research area in which blinding is impossible. Canadian Medical Association Journal. bupropion or varenicline. Volume 179. 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. attempts that have taught them to recognize the onset of full-blown withdrawal? Frustrated by recognizing assignment to the placebo group. November 9.” It’s why using placebo controls in drug addiction studies have acted as a license to steal. those seeking free “medicine” joined in hopes of diminishing. half signing up for the study will be randomly assigned to receive nicotine-free placebo gum instead. Addictive Behaviors. also see Rose JE. WhyQuit. June 30.© 2009 FFNicotine. June 2004. 199 Mooney M. 200 Polito. April 2005. Polito JR.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. as far too many study participants correctly guessed their assignment. Canadian Medical Association Journal. 2008. 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 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. Pages 673-684. November 2008. A June 2004 study was entitled “The blind spot in the nicotine replacement therapy literature: Assessment of the double-blind in clinical trials. The blind spot in the nicotine replacement therapy literature: Assessment of the double-blind in clinical trials. . not enduring. Contrary to industry marketing hype. 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. 2008. Journal of Consulting and Clinical Psychology. E-Letter. Volume 73(2). also see original online e-letter selected for publication. What if a significant percentage of other placebo group members have a history of prior recovery attempts. where 4 times as many placebo patch users correctly determined placebo assignment as were wrong. Nicotine & Tobacco Research. Canadian Medical Association Journal. July 17. Flawed research equates placebo to cold turkey. Smoking cessation trials. 198 Polito JR. their 197 Dar R. Volume 29(4).com. 2007. 71% of NRT studies attempting to assess the integrity of their study’s blinding failed their own assessment. March 12.200 Unlike those going cold turkey. 2009. Why cessation blinding concerns differ from other clinical trials. 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. Precessation treatment with nicotine patch significantly increases abstinence rates relative to conventional treatment. In fact. et al. As I wrote in a letter to the Canadian Medical Association Journal.”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.”199 It teaches that anyone asserting that NRT studies were blind is not being honest. Pages 350-353 (3. published in November 2008.3 times as many correctly determined assignment). Polito JR.

www.The Journey Home withdrawal syndrome. 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.ClinicalTrials. 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. We have now seen more than 200 placebo-controlled smoking cessation pharmacology studies. Smoking cessation clinical trial research is increasingly void of scientific integrity. Helsinki. and last amended by the 59th WMA General Assembly.116 Freedom from Nicotine . no company’s economic interests are 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.I believe that clinical cessation pharmacology studies reflect the worst junk-science ever perpetrated upon humans. 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. Declaration of Helsinki. What “Big Pharm” doesn’t want us to know . Today the National Institute of Health’s clinical trials registry identifies more than 200 new smoking studies that are using placebo controls. They remained silent as the pharmaceutical industry re-labeled a natural poison "medicine" and termed its use "therapy. October 2008. I submit that if honest competition had occurred that there would be no need for these words and explanations. 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. visited December 2008. June 1964. . true science turned its collective head as stakeholders redefined "quitting" as quitting smoking while continuing to use nicotine. Adopted by the 18th WMA General Assembly. Regretfully. 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.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. Also. Finland. Seoul. risks. pitting cessation products against each other means that one product must win while another loses." 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. Most calling themselves researchers are little more than glorified salesmen. when all agree that placebo affords study participants the worst possible odds of success. This way. search: placebo + smoking 202 World Medical Association. They have become dependent upon pharmaceutical industry financial interests.

Page 533-539. et al. JR. Volume 12. 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. A March 2003 study. It's actually worse. commercial or health website advocating NRT use. 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. Shiffman. 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. Pages 363–366. March 2003.205 Unlike cold turkey. I challenge you to locate any government or health organization sharing an answer to this question. education or support..© 2009 FFNicotine. G.. April 1993. 205 Tonnesen P. September 2003. Recycling with nicotine patches in smoking cessation. That’s right. 204 Shiffman S. Tobacco Control. Tobacco 117 stimulation? But who has greater fault.203 OTC studies are important because their design is as close as possible to the way these products are used in the real world. A meta-analysis of the efficacy of over-the-counter nicotine replacement. British Medical Journal. purchased the product. combined and averaged all seven OTC NRT patch and gum studies. the odds of success for the repeat NRT user dramatically decline with subsequent use. Pages 310-316. a product with a 93% failure rate. conducted by paid NRT industry consultants. et al. The pharmaceutical industry. . et al. Volume 88(4). Double blind trial of repeated treatment with transdermal nicotine for relapsed smokers. Why would we hide this data? 203 Hughes. 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. 1995 Volume 311. We walked into the store. also see Gourlay S. Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample. those who have knowingly engaged in nicotine shell games. Pages 21-27. 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%. S. and used it without any formal counseling. Volume 12(3). Researchers found that only 7% of OTC study participants were still not smoking at six-months. & WhyQuit. 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. or government agencies and health organizations which continue to hide critical cessation pharmacology study findings that would allow nicotine addicts to make informed.

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

disturbances in attention x4. gum or lozenge. Volume 63(8).5 times greater than among nicotine patch users. It 207 Aubin HJ. Thorax. constipation x3. April to December 2007 [see Table 6]. abdominal pain was x5. Services include free individual or group counseling and support. flatulence x4.3 times greater.1%) or one year (varenicline 34. 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.4%). et al.5. that decreased sense of taste was 5. nausea x4. with suicidal ideation causing one to be hospitalized 11 days after ending Chantix use. diarrhea x2. Participants were asked at both six months and one year whether or not they had smoked any cigarettes in the past seven days. The authors report that there "were no significant differences" between Chantix and nicotine patch users at either 6 months (varenicline 38. patch 34. & WhyQuit. including risk of death. Pages 717-724.© 2009 FFNicotine. 208 UK NHS. et al. 209 The study did not include varenicline as it wasn’t yet on the market. August 2008. headaches x2. April 16. dizziness x2. Does it make any sense to assume significantly increased risks. 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. Volume . patch 31. The only long-term English evidence is from an April 2005 study that examined one-year success rates.6% vs. 209 Ferguson J. and 51% who stopped smoking without use of any quitting product.208 While at first blush it might appear that varenicline has the lead. April 2005. Varenicline versus transdermal nicotine patch for smoking cessation: results from a randomised open-label trial. Statistics on NHS Stop Smoking Services in England. without significantly offsetting benefits? England’s Stop Smoking Services may offer the highest caliber government sponsored cessation services of any nation.3 times as many Chantix users complaining of 119 A 2008 study was the first to pit the nicotine patch against varenicline.8% vs. 2008. with 2.207 The study notes that two varenicline users experienced severe depression. It found that among 376 Chantix users and 370 patch users that the likelihood of a Chantix users experiencing vomiting was 5. The English smoking treatment services: one-year outcomes.

” Why delay and extend physical withdrawal and neuronal re-sensitization for weeks or months? Keep in mind that a 7mg.. Don’t expect any researcher to ever provide a copy of this book or Joel’s as part of any fair. but that the drop-off stalled in the 1990s. Doing so would produce a cold turkey victory that would seriously damage a massive golden goose.5% of those who attempted recovery without using any pharmacology product at all were still smoke-free at one year. by prescription only.212 “Lets hope not too many miracle products for smoking cessation get introduced in the future as it may result in skyrocketing smoking rates. Joel’s basic pharmacology lessons . Quitting Methods . 100 Suppl 2. 2004.211 He encourages us to believe our own survey findings. 212 Spitzer. all drug addicts who successfully recover must give-up their drug. J.4% of bupropion (Zyban) users were still not smoking. Pharmacological Crutches. open-label study pitting varenicline against those wanting to quit cold turkey. “Nicotine gum was first approved for use in America in 1984. It is then and there that the rule for staying free becomes the same for all . In the end. 210 Spitzer. nicotine patch delivers the nicotine equivalent of smoking seven cigarettes a day..The Journey Home found that while 25. 40 Years of Progress? Joel’s Library. no nicotine just one day at a time. Pages 59-69 [see Table 6].120 Freedom from Nicotine . He finds it curious because that’s when pharmacology products started experiencing widespread use. 2003. In fact. 1984. 211 Spitzer. J.2% of NRT users and 14. four patches were approved for prescription use. Joel’s Library.Who to Believe? Joel’s Library. that only 15. In 1991 and 1992. As early as 1984 he was warning about nicotine gum’s ability to foster relapse or become a crutch. 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. Joel reminds us that smoking declined from 42% to 23% over the past 40 years. J.Joel has also written extensively on pharmacology cessation products. 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.” 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. The researcher bold enough to conduct the study would never receive pharmaceutical industry funding of any study ever again. . all who successfully arrest their dependency eventually go cold turkey.

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

take it back.” 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. 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 did. but not before initially spending some time away from them. don’t fear it. As I sit here typing in this room. Salem. Why fear our circumstances when we can embrace them? They cannot destroy our glory. it usually wasn’t long before they forgot. convenience stores and other businesses historically linked to smoking. I use them during presentations and have had cigarettes within arms reach for years. I’m not sure I’d recognize it. casinos. Extinguish cues. This is our time. It is not a smart move for someone struggling in early recovery to keep cigarettes on hand. around me are a number of packs of cigarettes: Camel. Instead of fighting or hiding from our world. in order to get my recovery legs under me first. just one moment at a time. Don’t misconstrue this. Although it may sound strange. Why allow our circumstances to wear us down? Small steps. “I’m a bartender. But if a family member or best friend smokes or uses tobacco. Instead of expecting them to change their world for me. we may have no choice but to work toward extinguishing tobacco product. The smart move would have been to take back my world. And we can do it! Thousands of comfortable ex-users handle and sell tobacco products as part of their job. Use honesty to filter conscious thoughts of wanting. Marlboro Lights. While most tried. Only we can do that. try to enjoy and savor reclaiming your mind and life. . bowling alleys. 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. or as much of it as I wanted. During my final attempt. My husband still smokes and leaves his cigarettes lying around. and not leaving their packs lying around to tempt me. Recovery is about reclaiming. and Virginia Slims. I recall thinking them insensitive and uncaring.122 Freedom from Nicotine . Imagine the total number who broke free while their spouse or significant other smoked like a chimney. 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. or our place of employment sells tobacco or allows smoking around us.The Journey Home “I can’t quit. Embrace challenge.

215 Fowles J. Despite very low levels measured in the air (15 to 32ug/ma). November 21. however. 216 US Surgeon General. the amount excreted was still less than 1 percent of the amount excreted by smokers. Pages 1503-1509. & WhyQuit. 214 Wells AJ. Cano.” The primary metabolite that nicotine breaks down into is called cotinine. or through the oral mucosa if not inhaled.66 ng/ml or a little more than half of a nanogram. The half-life of cotinine is 17 hours. Smoking and Health: A Report of the Surgeon General. Chapter 11. Page 24.© 2009 FFNicotine. October 123 Breathing Second-Hand Smoke "I have to breathe smoke anyway so why not just go back to smoking. A nanogram is one billionth of a gram and a milliliter is one thousandth of a liter. nonsmokers showed a small rise in nicotine excretion. Harke measured nicotine and its main metabolite. studied urinary excretion of nicotine by persons on a submarine. et al.yuku. A 2006 study used spectrometry to analyze cotinine levels of non-smokers spending 3 hours in smoke filled bars. et al. http://www. J. He concluded that at this low level of absorption nicotine is unlikely to be a hazard to the nonsmoker." “Contrary to popular opinion or misconceptions. 2001. Volume 88(10). 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. American Journal of Public Health. instead of nicotine. 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. Volume 119. As far as causing a relapse to needing nicotine. Misclassification rates for current smokers misclassified as nonsmokers.214 Ng/ml stands for nanograms per milliliter. their total average increase was still only . to cause a fullblown relapse. it can't do that. blood and urine. 1979. Withdrawal again? Quotting from Second Hand Smoke. The benefit of researchers looking at cotinine levels in saliva.217 There is a significant difference in the amount of nicotine absorbed when puffing on a cigarette and breathing second hand smoke. The average of three studies reporting cotinine levels in saliva was 260 ng/ml in women and 337 ng/ml in men. 217 Spitzer. et al.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 risks of second-hand smoke exposure are nothing compared to actually smoking yourself. The New Zealand Medical Journal. 2006.”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. is that nicotine has a relatively short elimination half-life of about 2 hours. making it a more stable indicator that nicotine was present. Although they experienced an 8-fold increase in cotinine levels.” writes Joel. A sufficient quantity of nicotine would be absorbed through the lungs. Page U1931.ffn. April 21. Secondhand tobacco smoke exposure in New Zealand bars: results prior to implementation of the bar smoking ban.

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

Pages 300-303. Acknowledge bad days but allow this gift of freedom and healing we’ve given ourselves to live on. includes the period of menstrual bleeding and normally lasts in the neighborhood of two weeks. 1995–1999. and emotional symptoms related to their menstrual cycle. Volume 51. normally lasts two weeks and ends the day before her next period. adult male smokers claimed an average of 13 years early or 14 years early for women. which may include: irritability. unless they again break free. restlessness. Annual Smoking-Attributable Mortality. months and years.© 2009 FFNicotine. they will likely face a day when their doctor tells them they now have a serious smoking related disease. and Economic Costs . If a smoker.” writes Joel. “but they pass and at the end of the day. 220 Centers for Disease Control. The luteal phase commences at ovulation. tension.S. at Page 301. The severity of symptoms can range from mild to disabling. it was a good day. The follicular or pre-ovulation phase is when significant hormonal changes occur. Imagine all the bad days they’ll force loved ones to endure if they are among the 50% of U. the follicular and luteal & WhyQuit. Years of Potential Life Lost.” Staying free means that.” 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. An estimated 80% experience premenstrual symptoms. . psychological. Number 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. “in the greater scheme of things. if the bad day happens during the first week after ending nicotine use then blame recovery as “it is probably the reason.United States. every hour these minds and bodies are allowed to heal is good.” Joel cautions. you’ll be going entire days without once thinking about wanting to use nicotine.” writes Joel. April 12. headaches.” “But as time marches on. ”you need to be a little more discriminating. having ended nicotine use will play a diminishing role in bad days.” As you gradually navigate recovery. Acknowledge the bad while savoring the good. Menstrual Cycle Considerations A complex interaction of hormones cause many women of childbearing years to experience physical. 2002. As Joel teaches. 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. you can still be free. “They are having bad weeks. Morbidity and Mortality Weekly Report. anxiety.220 Regardless of how we feel. It announces the first day of a woman’s cycle. “Sure there are some tough times. depression. Before you know it. fatigue and cramping.

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

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

it’s unlikely that drug relapse improved either situation.228 Adding it all up. I'm stopping smoking today even though I'm about to wean my daughter. . and after pregnancy among women and their spouses. My mother died right after my daughter was born. it means that only about 1 in 5 women who smoked at conception will experience the joys of smoke-free motherhood. Three months later.. Although not mentioned. these women were able to temporarily suspend nicotine use. Pages 367-375.” Roughly half of women who claim to have stopped smoking during pregnancy admit to relapse after giving birth.. et al. 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. the same for the second pregnancy. Volume 50(3). I quit smoking and started chewing the gum. The minute I was home from the hospital I started again. so I started smoking again. I quit the cigarettes and started with the gum again.” “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. She is pregnant again but still smokes. Then I got pregnant with my daughter and stopped chewing the gum. The only time I stopped smoking is whilst I was pregnant and breastfeeding. and a pack to a pack and a half each day. Then..” “I am addicted to nicotine gum. 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.” “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.” “I am concerned about my neighbor’s smoking. 39 year old professional yuppie turned new mom who has been hiding it and in the closet for many years. My mistake is I started back up . Pediatrics International. Now I'm stuck on the gum again. I quit for nine months while I was pregnant and could not wait the entire pregnancy for just one cigarette. I finally quit the gum in January of 2003. June 2008.128 Freedom from Nicotine . postpartum depression and a mother’s death were used as reasons for pun intended. I figured I could handle just one” “I bought a pack the next day.. She was smoking while pregnant with her 1st son who is 4 years-old now and deaf. during. The reasons given to try and justify having relapsed after giving birth vary greatly: • • “I am an attractive. stopping when pregnant only to re-light within hours of giving birth.The Journey Home • • • • • • would still be a smoker 20 years later. For someone who is trying to be so protective of her unborn child she isn't.” Driven by significant and very real risks. I was totally nicotine free for about 18 months when my sister-in-law gave me a cigarette.” “My daughter is 5 months pregnant and still smokes occasionally. She is an intelligent person but putting her baby at risk. Actually I don't know how much she smokes. 228 Kaneko A. Smoking trends before.” “I’m 38 years old with three children and have smoked since I was 17. I was back to smoking a half a pack to a pack a day.

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

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

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

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

and a nicotine-free wife. I feel better.9% of 280 new moms in Israel reported postpartum depression at 6 weeks (Glasser 1998).8% among 465 Wisconsin women between months 1 and 4 (Chaudron 2001).com & WhyQuit.” “At age 22.most of the costs have gone.5% among 1. who has a smoke-free mom. I was still in post acute withdrawal. But this pregnancy scared me. 12. . I've always been addicted to nicotine. I did not approach my quit with a recovery mind-set but with a 'suspended sentence' on smoking. One thought I find very heartening is that I am doing "easy time. Riddled with anxiety. Best of all. That's exactly what was put on the coroner's report. and 3. my mother died of a sudden and massive stroke caused by hypertension. the standards used to assess depression.3% by 12 weeks (Wickberg 1997).” “My mother smoked. which declined to 8. ready yourself for the possibility. Most people tell me I look a lot better. Studies analyzing how often it occurs vary significantly depending on where the women studied lived. I concentrate on keeping my quit alive by celebrating my freedom. 5. Among studies reporting new cases of depression arising after childbirth. • • • “I am very happy to say that I have been nicotine free for six months now. I was born with a head tumor which continues to give me trouble after two surgeries and more than 35 years of life. My kids have not missed any days of school this year. Now I was much older and this baby was counting on me to not just quit during my pregnancy like the sisters. I visited WhyQuit and read." Compared with the first days of my quit.© 2009 FFNicotine. I increased my nicotine intake more and more.” Imagine the ability to fully bond with your baby without nicotine coming between the two of you. and so far I have saved £14.000 (that US $27. Try to reach back and seize upon your own pre-pregnancy dream of freedom and make recovery your gift of “you” to “you.” “I had quit with my previous pregnancies (three older daughters). At 2 to 2 1/2 packs a day I saw not much hope for an end.584 Swedish women at 8 weeks.7% of 403 Minnesota woman during the first year following childbirth (Bryan 1999). After each quit. but for the rest of my life.” Picture your new baby basking in liberty’s blessings. but I picked the habit right back up again with ferocity. it is so easy for me not to smoke today .” Regarding postpartum depression. and read. For our fifteenth anniversary. I finally learned WHY every time I picked them back up again in my postpartum periods. I gave my husband another daughter . Envision the rich calmness of nicotine-free motherhood. I kept smoking. elevated by smoking. and read. even when pregnant with me. My house and car are cleaner. I have a 10 week old son. So I guess.. being born that way.500)! I save so much I can easily justify a weekend away every quit anniversary.” “Now although I still know I am an addict. I have started to workout three times a week.” Exchange all fears of fetal harm for the celebration of using pregnancy as your time to come home to “ 133 • My mother smoked while she was pregnant (both times) and smoked until I was 17 years old. but I still get the benefits. Smoking is expensive in the UK. Even then. and whether or not the results included women experiencing depression prior to giving birth. 6. I am so glad that I quit..

http://cmaj. “there is no evidence that NRT is actually effective for smoking cessation in 238 Polito. 2007. electronic letter. Pages 419-435.”236 Keep your eye on the placebos and nicotine should some future “placebo” controlled pregnancy study proclaim NRT “effective. Pages 185-186. . 236 Coleman 239 Crawford JT. Canadian Medical Association Journal. GABA(A)R plasticity during pregnancy: relevance to postpartum depression.235 What no physician will suggest as a treatment course is relapse to the highly addictive. July 31. If cotinine levels were ignored. and its sharp decline following childbirth. Recommendations for the use of pharmacological smoking cessation strategies in pregnant women.234 Emerging research suggests that these receptors could be a path to effective treatment. Pages 983-993. July 29.” Watch the magic unfold as your nicotinefree body heals.238 Also.237 There’s no such thing.The Journey Home If depressed following childbirth be sure and let your doctor know. Volume 59(2). July 29. Let this be your loving gift of “you” to “you. et al.. placebo is not a real-world quitting method. 2008. J.” Remember. Neuron. it tells us that those conducting the study were probably more interested in selling nicotine not preventing fetal harm.. electronic letter. insights and skills needed to embrace and celebrate nicotine-free motherhood. But it certainly has proven effective in allowing the pharmaceutical industry to make mountains of money. 2008.. 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. Volume 51(2). Understanding the pathophysiology of postpartum depression: implications for the development of novel treatments. et al. mends and repairs while the developing life inside you grows. CNS Drugs. and what next. Pharmacotherapy for Smoking Cessation. Meta-analysis rooted in expectations not science. Pregnant women would be wise to accept that knowledge is an extremely effective recovery tool. which may have significant effects on GABA A receptors. Postpartum depression is not some character flaw or weakness but as real as the nose on our face. 237 Brewster. Canadian Medical Association Journal. Smoking cessation in pregnancy: why. Clinical Obstetrics and Gynecology. July 31. how. June 2008. Volume 59(2). The highest known pregnancy cessation rates are associated with “counseling and behavioral interventions. JM. 2008. http://cmaj. skin and clothing. reviewing the knowledge. Volume 21(12).”239 It’s what we’re doing now. even its most vocal advocates are forced to admit that. fetal teratogen nicotine.134 Freedom from Nicotine . Yes you can! 234 Maguire J. 235 Nemeroff CB. Neuron. It’s believed to be associated with a large increase in progesterone-derived neuro-steroids during pregnancy. Pages 207-713. 2008. 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. As for replacement nicotine.

at will.our dopamine pathways . Why? Here in the U.S. 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. The objective is to diminish needless fears and anxieties by removing as much mystery as possible from each of these phases: 1. Chapter 7 135 The Roadmap Home The purpose of this chapter is to provide a brief overview of recovery.© 2009 FFNicotine. a start to finish look at four distinct yet overlapping phases. 2. . there are ten times as many smokers as oral tobacco users. Once home. Educated recovery is about understanding both the lie and dependency’s effects upon us. a love fest. of engaging life as “you. Any attempt to stop was met with the same anxieties we felt when deprived of food. a non-event. It’s my hope that you’ll sense the full glory of again standing on our own. Understanding where we are is the window to where we’ve been. Pages 1145-1148. as fundamental as eating.” But that’s only a hope. the depths to which it took us. until now the vast majority of research has focused on smoking. 4. 2006. Tobacco Use Among Adults . frantic or nightmarish.United States 2005. the only thing that matters is that each challenge and each day remained do-able.240 By far. 240 Centers for Disease Control. which by happenstance is able to unlock and activate the same brain cells and pathways as the neurotransmitter acetylcholine. Using it allowed us the ability to over-stimulate the mind’s priorities teacher . Volume 55(42). smoking reflects the greatest health risks of any form of nicotine delivery. But just because science cannot yet tell us when most oral tobacco and NRT recovery benefits occur doesn’t mean they are not happening. MMWR. 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. water or affection. It left us falsely convinced that nicotine was core to our existence. Continued use caused the brain to desensitize itself to nicotine’s presence while conditioning the mind to expect more. Physical Recovery Emotional Recovery Subconscious Recovery Conscious Recovery Nicotine addiction is the result of the introduction of a chemical into the & WhyQuit. and where we now stand. 3. Such awareness itself can be frightening. Weekly. whether our journey is best characterized as having been a cakewalk. October 27. An awakening is at hand: seeing the lie.

March 2007. (2) Hughes.The “average” ex-smoker will encounter an “average” of three cue induced crave episodes per day. et al.Remaining nicotine in our bloodstream will have fallen to 6. 72 hours . (3) O'Connell KA.Our blood pressure. a 93. Volume 9(3). JR. 10 days .The ex-smoker’s blood oxygen level will have increased to normal while carbon monoxide levels have dropped to normal.Recovery has likely progressed to the point where our addiction is no longer doing the talking. Coping in real time: using Ecological Momentary Assessment techniques to assess coping with the urge to smoke. Department of Health and Human Services.Anxieties peak and within two weeks should return to near precessation levels. Nicotine and Tobacco Research. 2 to 4 weeks . 242 Mamede M. within . including restlessness. heart rate and the temperature of our hands and feet return to normal. . Pages 487-497.136 Freedom from Nicotine . 48 hours .Damaged nerve endings have started to re-grow and our sense of smell and taste are beginning to return to normal. Volume 48(11). Keep a clock handy and time them.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. The Health Consequences of Smoking: A Report of the Surgeon General. 2 weeks .25% of normal peak daily levels.Cessation related anger. Pages 1829-1835.The Journey Home When ending all tobacco and nicotine use. Cessation anger and irritability peaks. 12 hours . Symptoms of withdrawal have peaked in intensity. Temporal change in human nicotinic acetylcholine receptor after smoking cessation: 5IA SPECT study. restlessness and depression have ended.241 • • • • • • • • • • • • 20 minutes . Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers.. Research in Nursing and Health. Journal of Nuclear Medicine. 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. et al.The “average ex-user is down to encountering less than two crave episodes per day. 24 hours . Volume 21(6). Breathing is becoming easier and the lungs functional abilities are starting to increase.Blood circulation in our gums and teeth are now similar to that of a nonuser. anxiety. Pages 315-327. insomnia. November 2007. Although we may not be “average” and although serious cessation time distortion can make minutes feel like hours.242 241 Primary sources for this recovery benefits timetable are: (1) U. 5 to 8 days .S. difficulty concentrating. it is unlikely that any single episode will last longer than 3 minutes. impatience.. 2004. If still experiencing any of these symptoms get seen and evaluated by your physician. We are beginning to catch glimpses of where freedom and healing are transporting us. December 1998. The number of cue induced crave episodes will peak for the “average” ex-user. Effects of abstinence from tobacco: valid symptoms and time course. each less than 3 minutes. 10 days to 2 weeks . 8 hours .25% reduction.

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

the body needs time for its physiology to adjust to again functioning without nicotine and other chemicals introduced by our method of delivery. Pages 329-342. also see. may persist for up to four weeks. As it does. 2008. As Joel says. April 2008.244 Our brain needs for us to develop the patience necessary to allow time to remove defenses and restore natural sensitivities. Neuroreport. Although Chapter 9 provides a detailed list (and discussion) of possible withdrawal symptoms. October 8. primary emotional and possibly related to brain neuron sensitivity restoration in some brain regions. some or many. Aside from the brain. Such lists have a tendency to transform a sensation that may have been barely noticeable into a full-blown worry. Physical Readjustment The brain needs time to re-adjust its equilibrium or homeostasis to again functioning without nicotine. That’s why advertising the product’s cessation results on the day product use ends. Up-regulation of brain nicotinic acetylcholine receptors in the rat during long-term selfadministration of nicotine: disproportionate increase of the alpha6 subunit. Pages 1545-1550. If the product stimulates dopamine flow. recent studies have found that some symptoms. not foster them. 244 Parker SL. 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. the withdrawal symptoms experienced may be none. It is not "either/or": activation and desensitization of nicotinic acetylcholine receptors both contribute to behaviors related to nicotine addiction and mood. If allowed time. while still under the chemical’s influence. Pages 611-622. Nicotine caused both activation and deactivation of nicotinic-type acetylcholine receptors.243 A significant increase in the number of receptors (upregulation) may have occurred in as many as eleven different brain regions. is not about science but salesmanship. March 2004. we’d only have ourselves to blame for intentionally extending what should have been a couple of days of withdrawal into weeks or months. it’ll be there. . Sadly. While the bulk of physical recovery is generally recognized as occurring within two weeks. Progress in Neurobiology. Don’t listen. most appear willing to lie to get it. it will work around-the-clock restoring acetylcholine receptor counts and neurotransmitter sensitivities. I encourage you to skip it. The product does not aid recovery. Volume 84(4). et al. Even N.138 Freedom from Nicotine . If needed. This book’s primary objective is to destroy fears. Regional differential effects of chronic nicotine on brain alpha 4containing and alpha 6-containing receptors. et al. physical withdrawal’s climb isn’t fully underway until use of the product ends. don’t read it. 243 Picciotto MR. Molecular Pharmacology.The Journey Home our money. Volume 65(3). It delays it. That’s right. few. Expect their tease to falsely suggest that their product makes the climb easy. Volume 19(15).

around friends. within seconds we experienced replenishment: arrival of nicotine’s high and a stimulated dopamine “aaah. surrounding work. while drinking. a long and intense relationship is ending. in most instances a single encounter will sever and break the nicotine use association. it takes significant time to fully expel toxins and carcinogens and heal from their assaults. But never once did nicotine let us down. we may not have liked the flavors accompanying it. six session clinics (each session being two hours). just one . If we say “no” during what’s normally a less than 3 minute crave episode (which time distortion may cause to feel far longer). extinguishing the cue that caused it. It’s over. circumstances and emotions during which we replenished nicotine.© 2009 FFNicotine. while traveling. finished. Denial. on the telephone. When did you replenish? Upon waking. surrounding meals. with the time needed for deep tissue healing and purging of tobacco 139 Both online at Freedom and during live two-week. places. our subconscious recorded the times.” But now that’s all behind us. For many of us it was the most dependable relationship we’d ever known. Once inside our & WhyQuit. sad. many report no noticeable physical symptoms at all. the time needed to produce the desired effect or the degree of control over the precise amount that arrived in our brain. It became conditioned to expect replenishment during these events. Also. triggering a full-blown crave episode. Encountering a use cue would trigger a gentle urge reminding us it was time to feed. done. bargaining and depression. But waiting to long to replenish after a cue or simply delaying could sound anxiety alarms. Normally we simply obeyed. Subconscious Readjustment Nicotine’s two-hour half-life compelled us to select replenishment times and patterns. 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. in the bathroom. The subconscious mind does not plot. Emotional Readjustment Although chemical in nature. Subconscious recovery is about meeting. It simply reacts to input. before bed. That’s right. Aside from expected anxieties and emotions. stressed or mad? Whether or not we were aware of our use patterns. we watched. As suggested by the above recovery timetable. in the yard or garage. If our fix was bummed or borrowed. each emotion overcome brings us closer to acceptance. plan or conspire. greeting and extinguishing each conditioned use cue. when happy. crave episodes are good not bad! It’s how we take back life. And as with ending any long-term relationship we must navigate the sense of loss emotions flowing from it. read or looked into faces. anger. Each time we extinguish a cue we are rewarded with the return of another aspect of life.

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

© 2009 &


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!


Freedom from Nicotine - The Journey Home

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, - 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.

© 2009 &


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 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.


Freedom from Nicotine - The Journey Home

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.

com & WhyQuit. .265 Warning signs include an inability to concentrate. Volume 11(1). March 2003.d. sweating. But don’t over do it or go beyond three days as juice tends to be rather fattening. Dorland's Medical Dictionary for Health Consumers. Journal of Medicinal Food.). it will aid in accelerating removal of nicotine from our blood. warmness. NIH Publication No. et al. the heart pumps about 20% of our blood 264 hypoglycemia. March 2008. et al. Factor-analysis approach. confusion. A 2008 study examined the effects of drinking 480 milliliters or 16 ounces of unsweetened. hunger. Volume 14(11). 266 Hepburn DA.”264 Causes of low blood sugar in non-diabetics include skipping or delaying meals. 03–3926. National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes 265 National Institutes of Health. no sugar added and avoid fruit drinks and aides. anxiety. eating too little. trembling. Retrieved August 22 2008 from http://medical-dictionary. normal-calorie cranberry juice (280 calories) upon blood sugar.© 2009 FFNicotine. November 1991. 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. (2007). weakness. drowsiness. why not devote the money we would have spent purchasing nicotine. Spectrometry analysis found that while low-calorie cranberry juice (38 calories) and water produced no significant changes in blood sugar levels. difficulty speaking and blurred vision. It allowed us to skip breakfast and lunch without experiencing low blood sugar or hypoglycemic type symptoms.thefreedictionary. Pages 46-54. Cranberry juice is excellent. increased activity or exercise and excessive alcohol. As an aid in blood sugar stabilization. Hypoglycemia.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. Human glycemic response and phenolic content of unsweetened cranberry juice. 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). 267 Wilson T. One of recovery’s greatest challenges is learning to again properly feed and fuel our bodies. Pages 949-957. Symptoms of acute insulin-induced hypoglycemia in humans with and without IDDM. Make sure it’s 100% natural juice. nausea. toward purchase and use of some form of natural fruit juice for the first 72 hours.267 As for fruit juices accelerating nicotine removal. Juice will not only help stabilize blood sugar levels. 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. that normal-calorie cranberry juice resulted in significantly higher blood glucose concentrations within 30 minutes. (n. which were no longer significant after 180 minutes. 145 Natural Fruit Juices If our health permits.

Fourth Edition.4. The higher a substance is above 7.270 The more acidic our urine. November 2006.3.3 . Remember.146 Freedom from Nicotine . 2008. August 2007.4 .4. et al. Pages 522-530.9 .8 But don’t overdo it. According to the FDA. from Dictionary. Pages website.2 3. 268 National Institutes of Health.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. the quicker nicotine is removed from the bloodstream. (n.4.4 .6. . 272 U.0 3.4. 123 milliliters of blood when drinking water). Measurement of the renal clearance of drugs. April 2007. Food & Drug Administration. The further below 7 a substance is.3 . The American Heritage® Dictionary of the English Language. the greater its alkalinity. 07–3195. NKUDIC.” “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).268 The word “renal” means “of or relating to the kidneys. Our kidneys filter approximately 50 gallons or 189 liters of blood daily. Volume 12(6).0 3. December 1981. 271 Hukkanen J. The pH scale ranges from 0 to 14 with 7 being neutral.4.1 .6 3.). NIH Publication No. the greater its acidity.9 . as compared to when drinking 1 liter of water (231 milliliters of nicotine-free blood produced per minute using grapefruit juice vs. 269 renal clearance.3 4. Volume 80(5). Retrieved August 20.6 6. National Institute of Diabetes and Digestive and Kidney Diseases.3 3. 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%. British Journal of Clinical Pharmacology.3. Approximate pH of Foods and Food products.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). Clinical Pharmacology and Therapeutics.2.3 . our primary objective is to keep blood sugar as stable as possible during the most challenging portion of recovery.5 2.The Journey Home through our kidneys.9 .d. Your Kidneys and How They Work. Effect of grapefruit juice on cytochrome P450 2A6 and nicotine renal clearance. This results in removal of about two quarts of waste products and extra water.S. which pass to the bladder as urine. 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. 270 Tucker GT.

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

hug it. Symptoms typically begin 12 to 24 hours after caffeine use ends.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 some soft drinks .semi sweet .The Journey Home decreased alertness. Caffeine. Recovery Sensations .8 ounces brewed tea . Psychopharmacology. Look at it this way. drowsiness. within reason. We get twice the stimulation for half the price. Volume 176(1). difficulty concentrating. Pages 1-29. if we were a big caffeine user it’s cheaper now.8 ounces percolated espresso . 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.8 ounces dark chocolate . webpage updated 04/23/08. incidence. severity. Although it may sound strange. Consider a modest reduction of up to one-half if experiencing difficulty falling to sleep.148 Freedom from Nicotine . depressed mood. 276 Juliano LM. A critical review of caffeine withdrawal: empirical validation of symptoms and signs. and a foggy mind. National Toxicology Program.html . October 2004.8 ounces drip brewed “energy drinks” coffee .1 ounce cola beverage . decreased contentedness. everything we feel as we climb to the point where withdrawal’s symptoms peak is beneficial and good not bad. irritability.nih. reach peak intensity at 20 to 51 hours. 277 National Institute of Health.1 ounce iced tea .8 ounces instant baker’s chocolate .gov/common/caffeine.Good.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 . Hug it hard.niehs. http://cerhr. and associated features.1 ounce servings tea . Not bad The early days of recovery will be a significant challenge for some of us. et al. and normally last 2 to 9 days.

Pages 1829-1835. . in terms of healing. et al.© 2009 FFNicotine. The good news is that binding potential rebounded by 25. 278 Mamede M.” 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. It compared those finding to receptor activity inside the brains of non-smokers. SPECT stands for Single Photon Emission Computed Tomography. Volume 48(11). 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 It found that within four hours of ending nicotine use that acetylcholine receptor binding potential had already declined by Chapter 9 149 Physical Recovery Neuronal Re-sensitization . Again. Temporal change in human nicotinic acetylcholine receptor after smoking cessation: 5IA SPECT study. normal and expected. savor it. 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.7% within ten days of ending nicotine use and then “decreased to the level of non-smokers by around 21 days of smoking cessation. drinking water. Almost as quickly as we notice our sense of smell and taste being enhanced. peer acceptance and sex) are temporarily unable to provide adequate brain dopamine pathway stimulation. There are so many unfed receptors that normal species survival activities (eating.5%.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. A camera capable of detecting gamma radiation is then rotated around the body or head taking pictures from many & WhyQuit. Early recovery puts us face-to-face with hard physiological evidence of nicotine’s influence and standing among the brain’s pre-programmed priorities. nurturing. Journal of Nuclear Medicine. Our brain is working its “butt off” to diminish the number of active receptors and restore sensitivities. accomplishment. A 2007 study used SPECT scans to follow dynamic changes in acetylcholine receptor down-regulation binding during smoking cessation. 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. Don’t fear it. November 2007. 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.

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

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

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

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

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

288 Ernst M. Poor concentration. which reduces brain oxygen and impairs concentration. It's important to understand that nicotine force-fed us stored fats and sugars with each new puff. Inability to concentrate or a foggy mind . Pages 155 So how do we develop the patience to navigate the up to three days needed to achieve peak physical withdrawal. It's why we were able to skip breakfast and/or lunch and yet not feel hungry. 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. Even if unable to entirely stabilize blood-sugar fluctuations the symptom is temporary and relief on the way. life-giving oxygen is a far healthier brain stimulant than a super toxic chemical that likely eats brain gray matter287 and destroys memory. unless diabetic or our health care provider recommends otherwise. Remember. Biological Psychiatry. . Nicotine is no longer our spoon. 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. Not only will it aid in helping stabilize blood sugar. September 2001. 2004. Smoking history and nicotine effects on cognitive performance. Neuropsychopharmacology.288 287 Brody. to one degree or another. Once we stop putting nicotine into our body the adrenaline feedings end. You may want to temporarily reduce or avoid alcohol. January 1. Differences between smokers and nonsmokers in regional gray matter volumes and densities. Volume 25(3). Cranberry is excellent. consider drinking some form of natural fruit juice during the first 72 hours. the up to 3 minutes needed to outlast a cue induced crave trigger. other physical exercise or slow deep breathing may deliver additional focus by increasing oxygen to the brain. 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. As discussed in Chapter 8. Nicotine use caused our brain to release adrenaline which in turn activated "fight or flight" pathways. Continuing to attempt to skip meals will cause decline in blood sugar (glucose) & WhyQuit. which pumped stored fats and sugars into our bloodstream. 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. Volume 55(1). by almost two-thirds of recovering nicotine addicts. it is acidic and may slightly accelerate elimination of the alkaloid nicotine. the feeling that our concentration is not as good or that our mind now lives in a fog is experienced.© 2009 FFNicotine. et al. AL et al.According to the Ward study. focus and an inability to think clearly can be associated with low blood sugar. which in turn could impact concentration. Brisk walks. Pages 313-319.

Some patients using Chantix and Champix (varenicline) have experienced changes in behavior. irritability. remembering details and making decisions.S. First. 2008. loss of interest in activities or hobbies once pleasurable. depressed mood. et al. During nicotine withdrawal. 2008 [Epub ahead of print]. 291 U. Pediatrics. including sex.290 According to the U. National Institute of Mental Health.S. difficulty concentrating. or appetite loss. National Institute of Mental Health (NIMH). 2008. and others developed them after several weeks of treatment or after they stopped taking it. also see. or excessive sleeping. December 17. fatigue and decreased energy. 290 Hitsman B. environmental and genetic. It likely results from a combination of factors including psychological.156 Freedom from Nicotine . If either you. accessed July 19. Neuropsychopharmacology. depressed mood. or changes in behavior that is not typical for you. Some experienced these symptoms when they began taking varenicline. NIMH states that symptoms of depression may include persistent sadness. Goodman E.The Journey Home Sadness and depression WARNING . et al. not for those taking cessation medications. and suicidal thoughts or actions. October 2000. restlessness. Depression. the good news. headaches.The following depression discussion is intended for cold turkey quitters only. anxious or "empty" feelings. we all occasionally feel sad or blue but normally such feelings pass within a couple of days. feelings of hopelessness and/or pessimism. thoughts of suicide. both temporary neuro-chemical desensitization and normal psychological emotional loss can give rise to sadness and depressive-type symptoms. overeating. cramps or digestive problems that do not ease even with treatment. Sadness and depression are commonly seen in association with withdrawal from most addictive substances. stop taking varenicline and call your doctor immediately.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. 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. Volume 106(4). worthlessness and/or helplessness. Depressive symptoms and cigarette smoking among teens. . biochemical. suicide attempts. Pages 748-755. Volume 71(4). History of depression and smoking cessation outcome: a meta-analysis. Journal of Consulting and Clinical Psychology. While we continue to see evidence suggesting that adolescent nicotine use may contribute to causing depression. feelings of guilt. Nicotine Exposure During Adolescence Induces a Depression-Like State in Adulthood. insomnia.291 There are many types of depression and no one single cause. early-morning wakefulness. Pages 657-663. Internet article last reviewed April 3. et al. August 2003. agitation. your family or caregiver notice agitation. or if you develop suicidal thoughts or actions. 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. persistent aches or pains.

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

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

Smoking status of Australian general practice patients and their attempts to quit. May 2005. Food and Drug Administration reported that: “Chantix has been linked to serious neuropsychiatric problems. get seen and evaluated as soon as possible by your medical provider or at the nearest emergency medical facility.S. also see Ferguson J. Addictive Behavior. Pages 3474-3477. May 2008. et al. Page A1. A physician's depression treatment resources include scores of non-nicotine and non-addictive medications.© 2009 & WhyQuit. or your family is noticing mood 302 Coe JW. Varenicline is what’s termed a partial agonist. Chantix Full Prescribing Information. Show #74. Volume 48(10). suicidal ideation and suicide.S. Volume 31(5).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. 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. or an old psychiatric illness to recur. in arguments intended to help salvage varenicline from the FDA recall chopping block. which is marketed in the U. which is marketed as the quit smoking medication 159 Self-diagnoses can be dangerous. National Cancer Institute Survey of 8. including Wellbutrin (whose active chemical is bupropion). 2008 the U. The best advice I can give is that if you sense you are experiencing depression that isn’t lifting. FDA Patient Safety News. . February 8. on April 1.”300 I mention varenicline for two reasons. Pages 59-69 [see Table 6] 299 Unpublished 2006 U. Varenicline: an alpha4beta2 nicotinic receptor partial agonist for smoking cessation. varenicline not only blocks nicotine from stimulating dopamine pathways but 298 Doran CM. April 2005. www.301 But receptor stimulation by varenicline is significantly less than with nicotine (35 to 60%). Although we have no reported case or medical journal article discussing any cold turkey quitter having ever attempted suicide. Journal of Medicinal Chemistry. National Cancer Institute. April 2008 301 Pfizer. Remember.299 it doesn’t mean that bupropion does not benefit those experiencing depression. New Safety Warnings About Chantix. Volume 100 Suppl 2. depressed mood. The drug may cause an existing psychiatric illness to worsen.Chantix. Pages 758-766. as Chantix and elsewhere as Champix. The English smoking treatment services: one-year outcomes.S.200 quitters. as reported in the Wall Street Journal. et al. 2007 300 U. Food and Drug Administration. 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. agitation. The symptoms may occur even after the drug is discontinued. Addiction. May 2006. including changes in behavior. First. I also want to briefly mention varenicline. et al.S.298 including a 2006 survey by the U. while at the same time blocking nicotine’s ability to occupy the receptor and induce stimulation. It stimulates dopamine pathways via the exact same a4b2-type acetylcholine receptors that nicotine would have occupied.S.

Akin to the "sense of loss" felt with depression.160 Freedom from Nicotine . which indexes and allows searching of the summaries (abstracts) of nearly all medical journal articles and studies.317 studies. the only results focusing upon quitting and suicide were associated with quitting medications. We know that they each had an alternative to continuing depression. 303 Pfizer. The problem is that varenicline’s elimination half-life is 24 hours. even if a supertoxin.The Journey Home life as well. A July 2008 search of the term “smoking cessation” returned 15. One of the most fascinating aspects of recovery is exploring life as an ex-user. The National Institute of Health maintains the www. Lonely? Get to know the gradually emerging you. Climb from the ditch. Climb out. loneliness is natural anytime we leave behind a long-term companion. due to carbon monoxide’s fourhour half-life robbing our blood of the ability to receive and transport oxygen. it may be that for some small percentage of users. or because our body could not muster the stamina needed. . that just one puff of nicotine and 8-10 seconds later they could steal the dopamine “aaah” that would induce relapse. having a 24-hour elimination half-life. 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. not end it. Many of us smokers severely limited the activities we were willing to engage in. there is absolutely no reason why anyone with a mental health condition cannot break free from nicotine too.Chantix. Push your body a bit harder than normal and sample the healing within.PubMed. a healing and healthier “us!” Climb from the deep. was blocking their a4b2 receptors. But when the two terms were combined into a single search (“smoking cessation” suicide). while a search of “suicide” located 46. deep rut we once called home and taste the flavor of nicotine-free life. that even if they stop now they’ll only reduce its influence by half after a full day without website. What we do know is that no chemical such as varenicline. Chantix Full Prescribing Information. at the nearest emergency medical facility if necessary. either because they either were too long or interfered with our ability to smoke nicotine. look around.165 studies. alter your outlook and head in directions once avoided. Loneliness or feeling cooped up . Given proper treatment. If feeling overwhelmed by feelings of depression and sadness get help immediately. It’s time we gifted ourselves a new companion. sample and enjoy. May 2008. the only way they see to bring their suffering to an end is to contemplate ending life itself. Why isn’t there any medical journal article documenting that any cold turkey quitter has ever attempted suicide? We can only speculate.303 It means that even if the user realizes that the medication is affecting mood or behavior. So long as those pills keep arriving.

S.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. Upon cessation. 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. walk. doing the dishes. The foundation of our dependency was a nicotine-induced flood of unearned and stolen dopamine. If we should find ourselves reaching for food as a temporary early oral substitute (which is NOT recommended). We may need to find a new cue that our meal is over. 2008 http://www. or cookie after cookie to keep the “aaah”s coming. in order to create what they believe will be easily acceptable relapse excuse for them or their loved ones.pueblo. hunger.gsa. Yes. It required us to eat chip after chip. They seemingly try to eat their way out of hunger pains or food cravings. and weight gain . eating does. the “aaah” from anticipating or eating food is extremely short lived. we should see water retention return to normal within two weeks. Some seek to replace missing nicotine induced dopamine “aaah” sensations with dopamine “aaah”s from extra food. NIDDK. A toothpick.304 If so. Even without extra food.© 2009 FFNicotine. Federal Citizen Information Center of the U. General Services Administration. it is common to see 3 to 5 pounds of weight gain during the first week due to water retention associated with physiological changes. You Can Control Your Weight as You Quit 161 Increased appetite. Additional food can serve as a hand-to-mouth oral crutch used to replace primarily cigarettes but also oral tobacco and NRT. 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. Others have yet to re-learn to properly fuel their body now that nicotine is no longer their spoon. A few do all of the above. Many reach for extra calories and probably for a combination of reasons. It was a conditioned signal to our brain that eating was over. brushing our teeth. our meal complete. reach for healthy. low calorie foods like fresh vegetables. Many of us smoked or used oral nicotine to mark the end of meals. 304 National Institutes of Health. a stick of sugarless gum. Some admit to consuming large quantities of extra food in an attempt to intentionally gain extra weight. this cue no longer exists. Not smoking or using oral nicotine does not cause weight gain. Regardless of our motivation for taking extra bites. But as most of us . Its absence may lead to continued eating after our normal meal would have & WhyQuit. 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. or even a nice extra deep breath may be all it takes. web page visited August 26.

with no nicotine in the bloodstream to accelerate caffeine elimination. safety or performance.Although rarely mentioned in symptom studies. 307 Swanson JA. be careful as 305 Zhang L. Volume 133(2). Pages 55-68. The impact of caffeine use on tobacco cessation and withdrawal. depression or somehow related to coughing. Addictive Behavior. There will be plenty of time later to shed them. Take a close look at caffeine intake if sleep is disrupted. Trouble sleeping or insomnia . if we continue to consume the same amount of caffeine. Pages 6S67-6S77. JanFeb 1997.305 and diminishes the percentage of deep REM sleep (our high quality sleep) while increasing REM dream imagery. et al. The effect of transdermal nicotine patches on sleep and dreams. Would we rather be a bit bigger and alive or a bit smaller but dead? Is life worth a few temporary extra pounds? Absolutely. Nicotine somehow doubles the rate by which the body eliminates caffeine. consider a reduction of up to one-half of normal caffeine intake to avoid over-stimulation. 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. But if not.The Journey Home I encourage you to accept early on that should some weight gain occur that the extra pounds are acceptable. February 2008. 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. Relaxation through mind clearing and slow deliberate breathing can help induce sleep. Chest. lung healing. Remember. June 2006. or we may find that our body requires more. 306 Page F et al.Nicotine is a nervous system stimulant known to affect subconscious thought. Chest tightness .306 Our sleep’s sense of "nicotine normal" becomes completely disrupted and “sleep fragmentation” is not unusual. it isn’t unusual to hear chest tightness complaints from quitters. Over time we may find that we don't need nearly as much sleep as we did while using nicotine. There are many sleeping aids available. Don’t allow sleep disruption to become another lame excuse to sabotage recovery and destroy your freedom. July 2006. and if you were a smoker. Volume 30. Pages 425-432. also see Underner M et al. If we can handle doubling our caffeine intake without disrupting sleep then this isn’t an issue. Pages 427-432.88(4-5). Volume 22(1). or if a heavy user. or lung disease. new or pre-nicotine sleep patterns will emerge. we should expect to find twice as much caffeine circulating in our bloodstream. Power spectral analysis of EEG activity during sleep in cigarette smokers. Volume 23(3 Suppl). Mental relaxation can be as simple as slowly clearing our mind of all other thoughts by focusing exclusively on a single object or color. Cigarette smoking and sleep disturbance (article in French).162 Freedom from Nicotine . stress. the benefits of enhanced physical endurance will increase your ability to do so.307 During recovery. Rev Mal Respir. Gradually. Whether arising from tension. Some evidence suggests it alters EEG monitored brain waves during sleep. turn to your physician or pharmacist for assistance. Physiology and Behavior. .

March 1997. Volume 26(3). Self-reported abstinence effects in the first month after smoking cessation. MM et al. Smoking’s Impact on the Lungs. Clary-Meinesz C. Coughing. But as a site of other more serious diseases. the smart move is to get seen and have it medically evaluated. If so.Study results are mixed on whether recovery actually causes sore throats.311 They will soon be engaged in cleaning and clearing gunk from the lungs. Pages 692-697 [11 cycles per second].com & WhyQuit. also see. Ciliary beat frequency in human bronchi and bronchioles. Powerful toxins numbed them to tobacco’s daily assaults. slow deliberate breathing or moderate exercise. . The good news is that within three days of commencing recovery our cilia begin regenerating and within six months have fully recovered. et al. 48% by day seven.6 cycles per second]. Years of tar build-up are loosening. Pages 110-1155. our windpipe (trachea) and bronchial tubes. ice or cool liquids may provide soothing and cough drops may generate moisture and temporary relief from minor discomfort. 309 Selwyn DA. Spring 2006. Some will be spit out in phlegm or mucus but most will be swallowed. mucus or nasal drip . Pages 111-115 [4. A thorough examination that includes a simple chest x-ray can bring piece of mind.According to the Ward study roughly 60% in recovery reported coughing on day two.309 They act as a wave-like broom or slow moving carpet that sweeps secreted 163 chest tightness can also be a sign of more serious health problems. Volume 76(1). 308 Ward. May-June 2001. Pages 311-327. 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. A chronic cough can be a warning sign of disease. yet according to the Ward study many experience neither. Volume 19(1). 2001. pick up the phone and contact your doctor.308 Consider making an appointment to have a thorough check-up if still coughing after having stopped smoking for one month. If at all concerned. et al. Ciliary function and the role of cilia in clearance. It results in roughly 50% developing a chronic cough (chronic bronchitis). 33% by day fourteen. a warm shower. toxins and particulate. Get seen immediately should a cough ever produce blood in sputum. Years of tobacco use clearly damaged and irritated tissues. 311 Spitzer. as inflamed bronchial tubes and lungs fight to expel trapped mucus containing pathogens. 310 Stannard W. Addictive Behaviors.© 2009 FFNicotine. J. it may benefit from relaxation exercises.310 Tobacco toxins inflict extreme damage on and near total destruction of a smoker’s cilia. Mucus and coughing are common. containing trapped contaminants. Chest. If related to anxiety or tension. Slightly sore mouth or throat . WhyQuit. if mouth or throat pain or discomfort persists. British Journal of Anaesthesia. As tissues re-sensitize and heal they may feel temporarily including lung cancer. up and out of our lungs. A perfusion system for in vitro measurement of human cilia beat frequency. Journal of Aerosol Medicine. and 15% by day twenty-eight. Volume 111(3). Joel’s Library. January 1996. Cilia are microscopic hair-like projections that line nasal passages. including serious heart conditions.

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

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

National Library of Medicine. Pages 3215-327. less fats and increased activity. Nicotine & Tobacco Research. and 4% on day twenty-eight. nicotine interacts with digestive tract smooth muscle contractions (peristalsis). February 2006. July 2007. http://www. March 2007. Presse Medicale. 2008.nlm. the colon absorbs water from the food while it forms waste products. Nausea and Vomiting.322 except in association with use of cessation medications such as varenicline (Chantix or Champix). 9% at two weeks. It found that constipation levels peaked at about two . JR.html 322 Hughes. 326 National Institutes of Health.Constipation can. The digestive system needs time to adjust to functioning naturally without it. et the rate dropped to 11% on day three. what other factors contribute to constipation? According to the U.”326 Aside from more fiber. The article indicates that “magnesium salts are the first-line treatment for this problem.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). 07-2754. August 2008. Pages 1563-1567. http://digestive.niddk.nih.166 Freedom from Nicotine .S. the NIH recommends plenty of water. et al.nih. juice or other liquids free of alcohol and caffeine. November 2003. If they fail.” explains NIH. Medical Encyclopedia.” “As food moves through the colon.324 According to a 2006 study.”325 Aside from adjusting to nicotine’s absence. but need not.S. Usually it isn’t serious and benefits by avoiding solid foods for at least six hours. [Article in French]. and meats.” Regarding diet. which was recently found to cause nausea in 37% of users. Varenicline versus transdermal nicotine patch for smoking cessation: results from a randomised open-label trial. Thorax. 324 Hajek P. Stopping smoking and constipation. Constipation.The Journey Home Nausea . Constipation . or stool. Pages 717-724. an anticholinesterase with parasympathomimetic activity. 16% on day seven. become a factor motivating relapse. Effects of abstinence from tobacco: Valid symptoms and time course. “Muscle contractions in the colon then push the 321 National Institutes of Health and U. Medline Plus. appears remarkably effective in correcting this disorder. which may worsen constipation. 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”). eggs. 325 Lagrue G. National Institutes of Health (NIH) “the most common causes of constipation are poor diet and lack of exercise. Volume 63(8). et al. neostigmine. it’s caused by “a diet low in fiber or a diet high in fats. Stopping smoking can cause constipation. web page updated July 28. Pages 246-248. Addiction. “Liquids add fluid to the colon and bulk to stools. NIDDK. 323 Aubin HJ. But constipation is correctable and we need not suffer. such as cheese. Volume 98(11).”321 Nausea usually is not identified as a recovery symptom. making bowel movements softer and easier to pass.Nausea is “an uneasy or unsettled feeling in the stomach together with an urge to vomit. Volume 9(3). NIH Publication No. Volume 35(2 Pt 1).

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

hypertension. that 330 U. Page 79. During a 2008 question and answer session before roughly 200 inmates at a woman’s prison that had recently gone tobacco-free. diagnose and treat actual conditions. . 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. if a person who is on medications for medical disorders finds him or herself having physical symptoms that just seem out of the ordinary.” I asked. Even though the symptom being described may sound like normal recovery. “Why am I having trouble breathing?” “It’s like I need to keep breathing in deep. decrease. how long they last. including symptom possibilities. “Yes. Key to quality and effective medical treatment is effective communication between patient and physician. blood pressure. one lady in the back raised her hand. your question. “But once through the first few days. Difficulty breathing or shortness of breath is not normal. my initial thoughts are outrage and sadness.” notes Joel. difficulty breathing.000. Reducing the Health Consequences of Smoking: 25 Years of Progress: A Report of the Surgeon General: 1989.330 Burning cigarettes give off more than 4. breath after breath after breath.550 chemicals into their body.” Rarely a day passes in overseeing our Internet sites (WhyQuit and Freedom) without arrival of an email inviting us to play Internet doctor. A mini-pharmacy. I am a cessation educator who teaches recovery.S. how frequently they occur. “I knew this policy change was coming and I quit a month ago. Oral tobacco users bring more than 2.” Don’t think only in terms of new symptoms. Still. Let’s take a closer look at one that if it should occur.168 Freedom from Nicotine . I was on eight different medications for my heart. they are capable of hiding a host of medical conditions. including those which may have been caused by tobacco use. Surgeon General. Although well intended. could be noticed within the first 72 hours. concerns such as this are not uncommon. At the time. Now I’m down to just two. what aggravates them and the medications you’ve been taking. change or discontinue medications. qualified to evaluate.The Journey Home symptoms and medication dosage issues.” A big cheer went up.” she replied. when they were first felt. cholesterol and breathing. “I don’t have a question but a comment. he or she should speak to the doctor who has him or her on the medications. how could I possibly know the actual cause? I’d be guessing. I am not a trained and skilled physician. Possible Underlying Hidden Conditions Stay alert for the possibility of medical conditions that were being masked and hidden by our dependency. Old symptoms can disappear. A complete picture will greatly aid our doctor in determining whether there is a need to increase. Be sure to accurately describe any symptoms. When I receive them.

But neverusers develop hernias too. Journal of Applied Physiology.6% of its weight. National Library of Pages 703-077.S. It is suggested that this might allow more nicotine-laden smoke to penetrate deeper and faster. 335 Simons FE. that they need to get seen by a doctor as soon as possible. http://old.nih. How wrong and damaging could guessing be? Shortness of breath can be caused by “lung disease. Keep in mind that coincidental illnesses and condition could happen during recovery have nothing to do with it. October 1984. is known to relax airway muscles and expand bronchial tubes. L. Pages 1261-1270.331 Hidden conditions aside. Breathing difficulty. Medline July 14.ash. Instead. inhalation of a foreign object. If a cigarette contains 5% cocoa it also contains up to 1 milligram of 333 Philip Morris USA. the flu and get sick. October 18. coronary artery disease. dander. According to Philip Morris. I’d just be guessing. with less oxygen in the air. as brought to my attention by Schwartz. web page updated April 12.html. Bates #2505520057 334 Hartiala J. or gastroesophageal reflux disease (GERD). a disorder that was likely caused by years of smoking. Medical Encyclopedia.yuku. panic attacks. et al. resulting in a bigger hit or bolus of nicotine assaulting brain dopamine pathways sooner. TMA Presentation on Cocoa to the Department of Health. this could keep the user loyal to their brand and coming back for more.333 The tobacco industry knows that cigarette smoking constricts lung bronchial tubes. Carmines. hiatial hernia. I tell them it isn’t normal. But again. Theobromine within cocoa accounts for 2. . dust-laden environment. 1999. what are the odds of someone in the first few days of recovery developing pneumonia or noticing a hiatial hernia? Probably pretty small. obesity. November 1985. theobromine. pneumonia. 2002. How might cigarette engineering contribute toward hiding symptoms of early asthma or emphysema? Although disputed by the tobacco industry. The Journal of Allergy and Clinical Immunology. asthma.htm 332 ASH. 2007. heart arrhythmias. maximum concentrations of cocoa can be up to 5%. de-conditioning (lack of exercise). airway obstruction. theobromine compared favorably in improving breathing in young asthma patients. compression of the chest wall. pulmonary hypertension. and that in competition against theophylline. The bronchodilator effect and pharmacokinetics of theobromine in young patients with asthma. emphysema. Tobacco & WhyQuit.334 that theobromine relaxes bronchial muscles. Volume 76(5). 1999. “I'm an ADDICT! Hooray!” March 2. congestive heart failure (CHF).335 But Philip Morris argues that it is “unlikely” 331 National Institutes of Health and U. it is reported that cocoa may cause cigarette smoke to act as a breathing nebulizer. rapid ascent to high altitudes. cigarette engineering and nicotine addiction.© 2009 interstitial lung disease. In theory. http://nlm.332 A chemical within cocoa. heart attack (myocardial infarction). Cigarette smoke-induced bronchoconstriction in dogs: vagal and extravagal mechanisms. http://www. a chemical used in breathing nebulizers. They also catch colds. allergies (such as to 169 this person probably has a breathing disorder that tobacco industry cigarette engineering kept hidden from them. or pollen).

1999. Camel Lights. Pages 6134-6139. February 1997. June 12. Camel Lights. Toxicologic evaluation of licorice extract as a cigarette ingredient. Volume 13(46). Salem Lights. Volume 154(2). Bates #680224319 339 Vejbjerg P. et al. Major depression following smoking cessation. the vast majority of subconscious use cues have been extinguished and we are now focusing more on the final leg of recovery. The body and mind are nicotine-free. Vantage. Salem Lights. hidden or controlled by nicotine. Pall Mall Lights.340 and ulcerative colitis. September 2005. 338 Brown & Williamson Tobacco Corporation. It is a natural poison. 336 Philip Morris USA. our physical addiction is no longer doing the talking. possibly also somehow suppressed.”336 Once secret industry documents evidence ongoing industry monitoring of both cigarette cocoa and licorice extract levels for at least three decades. The impact of smoking on thyroid volume and function in relation to a shift towards iodine sufficiency. European Journal of Epidemiology. TMA Presentation on Cocoa to the Department of Health. American Journal of Psychiatry. Merit. Brands then containing more than 0. 339 chronic depression masked by nicotine. Smoking in inflammatory bowel diseases: good. We’ve traveled far enough to begin sampling what it will be like arriving home. nearly all recovery symptoms are now behind us.341 Remember.5% licorice included: Belair. Volume 23(6). a 1979 Brown & Williamson report documents that cigarette brands then containing more than 0. Licorice extract contains glycyrrhizin which some contend is another means by which cigarettes act as bronchodilators. Celebrating Two Weeks of Healing! The beauty of two weeks is that while recovery is still ongoing. The number of minutes each day.5% cocoa included: Belair. But Philip Morris says its research shows that licorice extract is “pyrolyzed extensively” (decomposed due to heat). Benson & Hedges.338 Other possible once hidden health conditions include thyroid problems masked by tobacco iodine. 2008. Kool Super Lights. 2007. . during which we do not entertain thoughts of wanting to bring nicotine into our body. Pages 1303-1322. Tareyton Lights. nicotine is not medicine. December 14. 1979. Parliament. are beginning to grow. Carmines. overcoming the influence of years and piles of use rationalizations and memories associated with them. Marlboro Lights. Pages 423-429.The Journey Home theobromine in cocoa added to cigarettes can produce “a clinically effective dose. Doral.170 Freedom from Nicotine . Now. Viceroy Lights and Winston Lights. Food and Chemical Toxicology. Benson & Hedges. Bates #2505520057 337 Carmines EL.337 Although additives have likely changed significantly since. October 18. 341 Lakatos PL. Viceroy Lights and Winston Lights. by the up to 900-degree temperatures found in cigarettes. Pages 263-265. bad or ugly? World Journal of Gastroenterology. et al. Marlboro Lights. Volume 43(9). Cocoa & Licorice Contents of Competitive Hi-Fi Cigarettes. Vantage. 340 Covey LS. Merit. Tareyton Lights.

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

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

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

I’m feeling pretty good!” “I can do this!” “This is good. New World Encylopedia. reaction formation. dissociation. suppression. Elizabeth. Joel’s 346 Kübler-Ross.The Kübler-Ross model identifies five discrete stages in the grief cycle when coming to terms with any significant emotional loss. 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. 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. ISBN 0415040159. regression. Unless wet and it wouldn’t light. compensation. identification.347 The five stages of emotional recovery include: (1) (2) (3) (4) (5) Denial: “I’m not really going to quit. sublimation. 1982.174 Freedom from Nicotine . I’ll just pretend and see how far I get. fantasy. http://whyquit.” Anger: “Have I really had my last nicotine fix? “This just is not fair!” Bargaining: “Maybe I can do it just once more. Understanding the Emotional Loss Experienced When Quitting Smoking.The Journey Home projection. April 3. J.” It’s important in navigating emotional recovery to not get stuck in a stage prior to acceptance. never once did it let us down. Routledge. http://newworldencyclopedia.” What’s the use?” “Why bother?” Acceptance “Hey.346 Albeit chemical. Seeing and understanding each stage’s roots will hopefully help empower a smoother and quicker emotional transition home. dependency upon nicotine may have been the most intense and dependable relationship in our entire life. repression.” “I’ve earned a little reward. 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 . and withdrawal. Unlike when hunting for a lost pet or when our parents were angry with us. nicotine’s “aaah” was always there. undoing. rationalization. If we smoked nicotine ten times per day and averaged 8 puffs per cigarette. 347 Spitzer. 2008." 1969. Some phases may be absent while others get revisited. "On Death and Dying. 345 Defense mechanism.” Depression: “This is never going to end.345 Kübler-Ross grief cycle . In 1982 Joel Spitzer applied the Kübler-Ross grief cycle model to the emotional loss encountered when quitting smoking.

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

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

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

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

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

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

Volume 3(1). unconscious or preconscious. (2):CD001008. et al. who is really controlling which foot needs to push on which peddle and how hard. January 2008. Even here. a growing body of evidence suggests that like Disney’s puppets. It is normal for us to deeply believe that our consciousness is the one doing things. our subconscious was the nicotine addiction industry’s subliminal message board. including using nicotine. 2000. pleasure. while an unseen city beneath brings the magic to life. But it’s every bit as real as the never seen portion of an iceberg. or doing the driving as we read billboards.” 353 Bargh JA.354 352 Abbot NC. what part of the mind and level of awareness is thinking about. if so dumb. friendship. 354 Galdi S. . talk on the phone or daydream? Our conscious mind has unknowingly aided in teaching our subconscious skills and how to perform activities. while ignoring our conscious ability to retrain it. cues meaningless to conscious awareness? Dumb? When typing on a keyboard. Science. Think of Disney World and awareness of the magic above ground. aroma. science is still in the early stages of discovery in understanding the scope of its involvement in dayto-day life. Automatic mental associations predict future choices of undecided decision-makers. Hypnotherapy for smoking cessation. Cochrane Database of Systematic Reviews. that our behavior was our idea. locating and striking the correct key? While operating a vehicle. et al. Twice the traveling hypnotist sold me a couple of days of unbelievable hypnotic bliss before I tested it and relapsed. rebellion and affordability marketing.352 But looking upon our subconscious mind only in terms of being the playground of others cheapens and makes it look dumb. Pages 73-79. Whether referred to as our subconscious. the conscious mind is not the primary source motivating & Chapter 11 181 Subconscious Recovery The Unconscious Mind Endlessly hammered by flavor. The Unconscious Mind. 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. that it causes our actions after careful deliberation.© 2009 FFNicotine. Perspectives on Psychological Science. that our subconscious has already made up our mind for us. 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. et al. While this is our self-perception. adventure.353 Now it’s time to knowingly teach it how to function without it.

January 2008. (n. punishment and associations. Retrieved August 31. Reinforcement & Crave Episodes Operant conditioning . cultural norms. Pages 73-79. The American Heritage® Stedman's Medical Dictionary.d. Multiple sources of subconscious behavioral impulses make conflicts inevitable. Journal of Personality and Social Psychology. a little teamwork. 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. et al. from Dictionary. and that the real role of our consciousness is as impulse gatekeeper. It’s likely your subconscious does too. so that we come to associate the pleasure or displeasure produced by the reinforcement with the behavior. how others in the same situation are currently behaving. Pages 1100-1102. But after conditioned by years of nicotine dependency rewards. or be the product of conditioning.356 Reading these words is clear evidence that “you” want to break free. Volume 81. Volume 27(5).com website. 357 operant conditioning. Drug addiction reflects a conflicts war zone.357 Drug use behavior conditioning reflects unintended expectations training of the subconscious mind. The Unconscious Mind. Pages 1004–1027. The automated will: Unconscious activation and pursuit of behavioral goals. Volume 321(5892). both reinforcement (operant) and association (classical). et al. goals hidden from awareness. Our subconscious has its own behavioral goals. Précis of the illusion of conscious will.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).). 355 Wegner DM. It’s becoming more widely accepted that the impulse for behavior flows from our subconscious. past experiences in similar situations.182 Freedom from Nicotine . Behavioral Brain Science. it could use your help in coming home. December 2001. that our consciousness then seizes upon the idea as its own. and trying to make sense after the fact of behavior that it allowed to occur.355 Sources of subconscious impulses can include evolutionary motivations. 2008. . October 2004. 356 Bargh JA. Perspectives on Psychological Science.The Journey Home It’s suggested that the subconscious mind has evolved as a highly adaptive “behavioral guidance system” which acts on impulse. family values. as reviewed in Bargh JA. past personal preferences. Pages 649-659. Volume 3(1). 2008.

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

The Journal of Physiological Sciences. Volume 18(3).361 Using brain scans. Researchers found it easier to establish new cues among light smokers. et al. February 1999. motivation and expectancy. 360 Lazev AB.184 Freedom from Nicotine . regions known to control attention. with an increase in pulse rate. et al. 361 Chae Y. Volume 32(11). et al. Researchers have successfully used sight. 362 Franklin TR. Like Pavlov's dogs. who obviously had fewer existing cues than heavy smokers. researchers found that encountering a visual nicotine use cue will increase pupil website. smell and hearing to establish new conditioned use cues in smokers. April 2008. Not only does using nicotine increase pupil size. Limbic activation to cigarette smoking cues independent of nicotine withdrawal: a perfusion fMRI study. Although nicotine-feeding cues are psychological in origin. The posterior cingulate and medial prefrontal cortex mediate the anticipatory allocation of spatial attention. Pages 2301-2309. and left insula. 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. Neuropsychopharmacology. NeuroImage. Pages 56-63. 363 Small DM. researchers discovered increased blood flow during cue-induced cravings in the brain’s ventral striatum. they trigger physiological responses within the body and mind. March 2003. Volume 7(1). an autonomic response.363 Dictionary. medial thalamus. we each conditioned our subconscious to expect arrival of a new supply of nicotine in specific situations.The Journey Home Subconsciously triggered anxieties are the mind's means of commanding that we once again bring nicotine into our body. November 2007. Classical conditions of environmental cues to cigarette smoking. orbitofrontal cortex. Pages 139-145.360 Encountering the new cue triggered use expectations and an urge to smoke. amygdala. If crave episodes feel real and physical in nature there’s good reason. Volume 58(2). Pages 633-641. hippocampus. Subjective and autonomic responses to smoking-related visual cues. . Experimental and Clinical Psychopharmacology.362 regions associated with “aaah” rewards and anxiety.

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

and doing each as well or better without using. If there’s no joy in your day get seen and evaluated by a physician skilled in treating depression. Picture fully reclaiming every activity you did while using. Volume 45(3). There is no aspect of nicotine use conditioning that cannot be extinguished. 367 Sobrian SK. Prenatal cocaine and/or nicotine exposure produces depression and anxiety in aging rats. positive impulses that instantly respond to protect us from challenge.368 Go ahead. was capable of impacting crave episode intensity. 368 Tiggemann M. Give it a try. Also. put a physician on the team! A food craving study found that vividness of imagery associated with food influenced craving intensity. Progress in Neuropsychopharmacology & Biological Psychiatry. Pages 501-518. 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. The phenomenology of food cravings: the role of mental imagery.366 But do not ignore or make light of ongoing depression. Put impulsiveness to work on the right team. Imagine the creation of healthy. et al. no aspect of life that cannot be reclaimed. Picture your favorite food.The Journey Home solution. Pages 733-743. as though some skilled firefighter arriving on the scene and ready to extinguish the blaze. . but not men. Gender differences in the psychological determinants of cigarette smoking. Feel the urge? Now picture your particular nicotine delivery device. Addiction. June 2002. Appetite. pride and increasing self-esteem. 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. Make impulsiveness guardian over the next few moments and remaining 100% nicotine-free! Let it serve as a vigilant ally in protecting our freedom. keep in mind that episodes are extremely short lived. 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. Volume 27(3). and if she stays clean she’ll soon never need face them again. Focus upon the truth. May 2003. Now make the mental image as vivid and detailed as possible. The same 2007 study noted that the level of depression among women. especially if fear driven. December 2005. study after study finds little or no difference between male and female success rates. While some find the first few days to be the biggest emotional roller coaster ride of their life. Volume 97(6). Pages 305-313. Picture the brand and imagine holding it. Picture a permanent solution to replenishment urges and craves. et al. Although the image of a depressed woman enduring more intense crave episodes is disheartening. et al. the bigger and lasting yet delayed reward.367 Instead. within 2-3 weeks brain sensitivities should be about back to normal.186 Freedom from Nicotine . Notice how each activity 366 Etter JF.

it’s & WhyQuit. Quiet all chatter inside your mind by focusing to the exclusion of all other thought upon an image of your favorite place.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. Controlling expectations . Can conscious expectations control both subconscious expectations and craving intensity? It appears so. June 2001. Researchers found that upon encountering and noticing the smoking cue that the intensity of cravings increased. so as to allow them to rewrite subconscious expectations. We don’t need to be trained hypnotists to use our conscious mind to calm. et al. at least briefly. Feel the beauty and emotion of a brain responding to life instead of nicotine.371 Once relaxed. Inside. Allen does the same thing Joel does in the first two chapters of his free PDF electronic book “Never Take Another Puff. et al. . Jan-Feb 2000. American Journal of Clinical Hypnosis. 369 Field 187 is done as well as or better than before. Smoking expectancy mediates the conditioned responses to arbitrary smoking cues. Smokers can learn to influence their urge to smoke. Draw near and talk to it. the subconscious. skin conduction and increased craving in answers to crave assessment questions. 370 Dols M. It means that what we think and believe is critical. and shared here in Chapter 3. Pages 323-334. it’s time to change expectations. reassure. Amazingly. Taste the natural flavor of a mouth reclaimed. Pages 103-108. their craving responses were eliminated after retraining them not to expect to be able to smoke when the cue was encountered. while ignoring the ongoing negative influence of conscious stimulation and years of nicotine use related thoughts. They also noted increased salivation. invite the enslaved mind to see through the lies our addiction forced us to accept. that we can be what we expect.A 2001 classical conditioning smoking study teaches two important lessons about the influence of conscious expectations upon cravings.” Each time the book is opened the subconscious is hit with the message that stopping can be easy. Picture the pureness of that first full day where the thought of “wanting” never crosses your mind. Volume 50(4). Volume 25(1).370 Think about the traveling smoking cessation hypnotist using their conscious mind to relax our conscious mind. Pages 183-194. Subconscious guided therapy with hypnosis. 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. 371 Anbar RD. Volume 12(3). Behavioural Pharmacology.© 2009 FFNicotine. The problem with single-session cessation hypnosis isn’t that it does not or cannot work. April 2006. Addictive Behavior. Listen as the noise of addiction chatter comes to an end. See such days soon becoming your new sense of normal. Try engaging in slow deep breathing while progressively relaxing your body. sooth or create subconscious expectations.

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

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

Overlaying operant conditioning expectations over craves associated with classical conditioning.The range of human emotion is tremendous. holidays. Ongoing emotions such as those associated with financial strain. Add in products like Chantix (or Champix). were ripe for cue establishment. Addictive Behaviors. Volume 23(2). Withdrawal cues . Pages 209-224. tasting your favorite drink. Individual differences in cue reactivity among smokers trying to quit: effects of gender and cue type. or the death of a loved one. et al. sorrow. hearing laughter. as is the subconscious mind’s ability to use our spectrum of emotions as feeding cues. Weddings. It’s why watching pharmaceutical companies sell expensive products which drag withdrawal out for weeks or months is so disturbing. the birth of a baby and offer of a cigar. I wouldn’t be surprised. . brings potential to foster a somewhat intense initial 72 hours. each has the potential to generate a craving if it was associated with past nicotine use. The smell of morning coffee. March-April 1998. injury. birthdays. just one piece at a time. even when we think we’ve identified the exact cue adopted by our subconscious. Research has found that seeing and smelling a burning cigarette will cause a cue induced craving during early recovery. Achieving peak withdrawal within 3 days. a sense of accomplishment or defeat. frankly. resulted in each person's list of cues being almost 372 Niaura R. New Year’s. Events – There were some events that served as cues for most of us.190 Freedom from Nicotine . it’s probably best to remain calm yet fully prepared to react on a moment’s notice. serious illness. Instead of frustrations associated with being unable to accurately predict subconscious cues.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. The number and types of cues selected and formed by endless compliance with the mind's chemical demand for more. worry or calmness. seeing a smoking friend. the “real” battle against physical addition is over within a matter of hours. touching your nicotine delivery device. atop physical withdrawal and emotional recovery. we miss the mark. Emotions . which has been linked to suicide and it makes you wonder whose interests government health officials are trying to protect. Addictive Behavior. 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. funerals.372 Would watching another oral tobacco user put tobacco into their mouth trigger a craving in most oral users? Although no studies. Laughter. recovery is about taking back our life.

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

fourth edition. Diagnostic and statistical manual of mental disorders. Not only will your recovery remain alive and well.192 Freedom from Nicotine . The anxiety rush.” How often do crave episodes occur? The best we can do in answering this question is to share study averages.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. It’s important to note that for the 1. Hopefully you’ll find this aspect of nicotine dependency recovery the easiest of all. 1994 . 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.374 Turn to your training in handling nicotine cessation panic attacks. A 1998 real-time crave coping 374 American Psychiatric Association. 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. Panic Disorder. the return of yet another aspect of life. fear. Don't let time distortion deprive you of your dream of again comfortably engaging life as “you. that DSM-IV criteria indicates that panic attacks may not peak for up to 10 minutes. All of us are capable of handling a few brief moments of anxiety. 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. The obvious problem with averages is that we may not be average. all of us. at the end of the episode you’ll likely receive a reward. When a crave hits.

If each crave episode is less than 3 minutes in duration. Just up to three minutes at a time and then take a break. By day ten the average fell to just 1. What we do know is that 12 minutes of significant challenge on day seven. et al.6 minutes of total crave episode anxiety on your most challenging day. many programs have encouraged users to start on the weekend. before returning to 2 on day eight. like when everyone but mom forgets our birthday? Again. Monday brings day three. Coping in real time: using Ecological Momentary Assessment techniques to assess coping with the urge to smoke. We can only guess as to why. Volume 21(6). 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.1. Historically. 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. There are lots of theories.3 minutes of crave anxiety on your most challenging day of recovery. more fully engaging life and confronting our normal daily nicotine use conditioning. Did you notice how both physical withdrawal and the average number of subconsciously triggered crave episodes peak on day three? Coincidence? Not necessarily. I suspect that most users decide to commence recovery over the weekend. If so. Pages 487-497. day seven brought an average of 4 cravings. followed by 6 minutes on day & WhyQuit. One is that life is measured in weeks and a full week of freedom provided the first significant reason for celebration. Day four’s average was 3. Although no real evidence. is entirely doable. Can you handle 18. While we have little control over nicotine’s half-life. While the average study participant was down to just over 2 episodes per day by day six.© 2009 FFNicotine. . thinking that it will help them avoid work pressures. 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 193 study closely followed smokers for two weeks and appears to have collected excellent data. Research in Nursing and Health. Was nicotine use part of your celebrations? It was mine. day three was when most crave episodes were encountered.375 It found that with an average of 6.1 craves. that’s a total of 18. December 1998. If celebration was one of our conditioned feeding cues we might expect another episode.3 minutes of serious challenge in order to reclaim your life? Absolutely! We all can. Joel always started his clinics on a Tuesday night. and the average on the most challenging day is 6. work. And what about the celebration that turns sour. we can only guess. We should also prepare you for the possibility of a small spike on day seven.5 and by day five it was 3 craves per day. 375 O'Connell KA.4 episodes per day.

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

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

You were free to stop at any time.379 How can we reclaim driving or our favorite television program if taught to fear and avoid it? Sadly. nicotine lozenge. et al. “meet those triggers head on” or “stay away” from them? Clearly. the remnants of which can still be found at some Internet sites. right! But then the first two sentences on page 9 state. It usually only lasts a few weeks. The title of page 24 reads.” Page 9 tells readers to stay away from places smoking is allowed.The Journey Home duration of any desire or urge you may have felt. nicotine patch. April 2003. 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. Page 17 is entitled. . Jan-Feb 2000. et al. nicotine nasal spray. It can help you stay away from things that tempt you to smoke.S. These are signs that your body is getting used to life without nicotine. “Meet those triggers head on. “Stay away from what tempts you. For example.” The page tells readers. and not yourself. it is wise to stay away from nonsense booklets like “Clearing the Air” as they will only cloud it further.” The obvious question becomes. tense. 03-1647. how does the body get “used to life without nicotine” by feeding it “nicotine?” Obviously. “You may feel dull. NIH Publication No. Volume 25(1).. Pages 103-108. The title of page 9 reads. “Knowing your triggers is very important. and stay away from people that smoke. Back to cue extinguishment.” Which is it. greet and extinguish nicotine use conditioning is contrary to historic cessation lessons. Smokers can learn to influence their urge to smoke. Addictive Behavior. 379 National Institutes of Health.378 they fail to grasp the obvious.” There are medicines that can help with feelings of withdrawal: . Assessing craving in young adult smokers using virtual reality. Volume 17(5). Clearing the Air. Younger users often have established fewer nicotine use associations and their memories house significantly less dependency baggage. thus allowing a possible avenue by which we can avoid a particular crave episode altogether. Sep-Oct 2008. it can’t.. 380 Dols M. the U.380 Think about how the single-session traveling hypnotist is able to briefly interrupt use 378 Traylor AC. nicotine inhaler. Let me share one more serious conflict. The American Journal on Addictions.196 Freedom from Nicotine . “nicotine gum. government’s leading cessation booklet is 37 pages and called “Clearing the Air. While researchers have discovered that young smokers respond to CET better than long-term smokers. our national quitting booklet is loaded with serious conflicts. CET and intentionally trying to meet. “Medicines that help with withdrawal.” like not sitting in their favorite chair or watching their favorite TV show.” Sounds great.” Readers are then told to “Stay away from things that you connect with smoking. They are told to drive a different route to work or not drive at all and take the train or bus for a while. Pages 436-440.

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

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

Since half of all fatal vehicle collisions involve alcohol use. Although unlikely you’d have noticed. locked up in prison. that you did not encounter any un-extinguished feeding cues. space drinks further apart or drink water or juice between alcoholic drinks. Have an escape plan and a backup plan and be prepared to deploy 199 Once able to drink alcohol without using nicotine it’s time to extinguish other nicotinealcohol use associations. we have no choice but to meet and extinguish the bulk of our subconscious feeding cues within the first week. 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 & WhyQuit. The thought of throwing in the towel and giving-up suddenly begins . Assume that on day 17 you encounter a subconscious crave triggering cue that wasn’t part of normal daily life. it shows two factors common to every recovery. Drink a bit slower than normal. It also shows that the number then begins to gradually decline. off-guard and surprised. or laid up in a hospital room. or limit alcohol use so as to allow yourself greater conscious and rational control. make sure that driving a vehicle is not part of the plan. I’d like to spend a moment focusing upon natural consequences associated with the decline. That translates to less than five minutes of significant challenge. You scramble to muster your defenses but it’s as if you can’t find them.© 2009 FFNicotine. Consider not using any alcohol during your first encounter with other potential alcohol-nicotine use situations. by the 10th day the average exuser was experiencing just 1. let’s pretend that during recovery days 14.4 crave episodes per day. It catches you totally unprepared. 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. Unless following the bum advice portion of “Clearing the Air” and hiding in a closet in order to avoid temptation. Your conscious thinking mind tells you that things are getting worse. your preparedness. your defenses and battle plans once you experience a day or two without serious challenge? For purposes of discussion only. It evidences the fact that the number of daily crave episodes quickly peaks. You feel as if you’ve been sucker-punched hard by the most intense crave ever. As the crave episode chart a few pages back shows. wouldn't it be normal to begin to relax a bit and slowly lower your defenses and guard? And then it happens. that they too are being swallowed by a fast moving tsunami of rising anxieties. not better. 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. if you do drink. It feels endless. The Bigger the Better Although the above crave episode chart reflects averages of quitter data from a specific study of a unique population.

You panicked.The Journey Home sloshing through a horrified mind. Now it’s time for a mind schooled in nicotine dependency and recovery to save the day and arrest an established dependency. Remember to keep a clock handy so as to defend against time distortion. 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. Crave episodes reflect both evidence of where we’ve been and the aspect of life now being reclaimed. Recovery is about rewards not punishment. Still just one guiding principle. Oh you’ll still encounter remote or even seasonal triggers but with the passing of time they’ll grow further apart. try to reflect upon the prize at the end. your limbic mind with its dopamine “aaah”s and insula driven anxieties. Why fear being able to finish work. Soon. Extinguishing each conditioned nicotine use cue rewards us with the return of another aspect of life.. you will have reclaimed so many aspects of life that. Trust your dreams to your vastly superior intelligence.200 Freedom from Nicotine . Let’s take a look at a few additional coping . that we need to briefly pause and reflect upon what we’re really seeing. exit a store or drive without experiencing an urge or crave commanding nicotine replenishment? When a crave hits. your greatest weapon of all. You’ve reclaimed so many once conditioned aspects of a nicotine dependent life that serious challenges are beginning to grow rare. a principle that no matter how far we travel or how deep our comfort becomes will always remain our common bond . Moments of subconscious healing are good not bad. shorter in duration and generally less intense. no nicotine today. a meal. It’s just that you’d taken off your life jacket and you couldn’t quickly locate it and put it on. It’s likely that this episode is no more intense than prior ones. Your chemically enslaved survival instincts teacher. Things are not getting worse. when things seem worst. I encourage you to stop. Reward Try to reverse your mind-set.. Crave Coping Techniques How do we successfully navigate a less than three minute crave episode? We’ve already discussed a few methods. like putting together a puzzle. but better. it will reflect a life reclaimed. reflect and then celebrate. was fooled. another slice of life about to be freed. It did its job. Think about how long it’s been since your last significant challenge and how relaxed you’d allowed yourself to become. If such an event should happen to you. It is then.

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

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

The respiratory components of mirthful laughter. 385 Yovetich NA. which immediately after the laugh leads to general muscle relaxation. what’s your best guess? What activity. Evidence-Based Complementary and Alternative Medicine. Benefits of humor in reduction of threat-induced anxiety. person. conditioning now commanding you to bring nicotine into your body and relapse. moments of challenge are spent focusing upon and analyzing the situation. Volume 5(1). 383 Paskind J. Volume 19. We discourage oral coping. It is capable of fostering use conditioning which causes continuing use of the crutch long after challenge has ended. Pages 623-628. Pages 37-40. Research shows that laughter activates various muscle groups for a few seconds each. Pages 51-58. Pages 37-40. as cited in Bennett & WhyQuit. throughout the day.© 2009 FFNicotine. So does pulling out and reviewing your list of reasons for commencing the pace of noticeable change naturally seems to slow. place or time might you be rewarded with once this craving is over? Look at a clock and time the episode. 1932. Oral coping . they allow us to quickly look back and see how far we’ve come. Embracing a crave episode fits nicely here too. March 2008. Humor and Laughter May Influence Health: III. Effects of laughter on muscle tone.384 There’s also evidence suggesting that among those with a sense of humor. Humor and Laughter May Influence Health: III. What cue triggered the episode? While we can’t know for certain. that laughter and smiling may result in diminished anxiety and stress. March 2008. Evidence-Based Complementary and Alternative Medicine. 384 Fry W. which can last up to 45 minutes. They make interesting reading. Archives of Neurology & Psychiatry. 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. If you find yourself reaching for more than a toothpick or toothbrush. Journal of Biological Psychology. What do you have to lose? Analytical coping – Here. Give laughter’s potential calming effects a try. et al. For some reason. Using food as an oral crutch may add extra pounds. Like medical records. Volume 66(1). I fell in love with cold water but not just during challenge. Laughter and Health Outcomes. Volume 5(1). emotion. This can be invaluable once our focus is able to intensify upon the final stage of recovery conscious recovery . Volume 28. 1977. Pages 39–50. Laughter and Health Outcomes.385 Remember. et al. Imitating dependency related behavior is contrary to “coping” as it actually invites nicotine use fixation and relapse. this is conditioning that you yourself created. Psychological Reports.Oral coping is a form of crutch substitution. . et al. make sure it isn’t fattening and something you’d feel comfortable doing anywhere for years to come. especially handling of any object that imitates your nicotine delivery device. Why not put them to work in keeping your motivational batteries fully charged. February 1990.383 Laughter also induces sporadic deep 203 We also should mention laughter. as cited in Bennett MP.

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

© 2009 & Chapter 12


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.


Freedom from Nicotine - The Journey Home

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

© 2009 &


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.


Freedom from Nicotine - The Journey Home

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,

cost or recovery. • “It's my right to blow smoke!” . Cost Rationalizations • “I use smokeless tobacco and it’s far safer” – We have little current appreciation for what “safer” really means. Dependency Rationalizations • Some rationalized that they used too little to be addicted. If nicotine truly is as addictive as heroin. But results will arrive . employers are refusing to hire those dependent upon nicotine. We are drug addicts and it’s as real and permanent as & WhyQuit. become rich or develop forearms but your chances of serious injury or death are almost zero. • “These new nicotine gum flavors are fantastic!” . sucking the smoke deeper and holding it longer.Truth is.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" . squeezing a ball or using strength grippers may be habit forming but are nonaddictive. 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.© 2009 FFNicotine. You might get ink on yourself. playing with coins. lied about how much they used or if addicted that they were somehow better than other users because they used less frequently. But the need to reason and justify their use of nicotine with such minimizations is proof that their chemical servitude is just as profound. Social controls to protect the rights of non-smokers are sweeping the globe. • 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. This weak addiction rationalization ignores that doodling with a pen. We may smoke fewer cigarettes but compensate by smoking each harder. Overdue research into health risks associated with long-term oral tobacco use is finally receiving attention. Using less than our level of tolerance demands will likely leave us in a perpetual state of low-level 209 dependency. 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.Whittling wood. But as far as rights are concerned. will society continue to tolerate its use around children? We are already seeing smoking banned on beaches and in parks. How much more visible could denial be? • “I smoke because it gives me something to do with my hands” . don’t look now but they’re evaporating rather quickly.Rationalizations such as this treat chemical dependency as if some nasty little habit capable of manipulation and modification. it’s your chemical obligation.

Smokers tend to think only in terms of dying from lung cancer but tobacco kills in many ways. November 2008. “Lots of smokers live until a ripe old age” – Old vibrant smokers are rare.Between Europe and North America.Reflect upon the emotional pain and financial loss your needless dying and death would inflict upon loved ones. et al. The American Review of Respiratory Disease. quitting now will immediately halt the needless destruction of additional tissues. strokes and emphysema. Smokeless tobacco and the risk of stroke. But try to locate even one terminal lung cancer patient who wasn’t horrified at learning that they’d actually succeed. "There’s still plenty of time left to stop". oat cell. One 2008 study found that the odds of a smokeless tobacco user experiencing a fatal ischemic stroke were 72% greater than for non-users. Pages 3-11. .210 Freedom from Nicotine .5 years early. 390 Buist AS. “I smoke lights and they're not as bad” . Volume 19(6). Pages 794-799.390 Even with emphysema. 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" . or one of the less common forms? Even if the right cure arrives. circulatory disease caused by smoking kills more smokers each year than lung cancer. adenocarcinoma. 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!” . For example. it was false hope. although destroyed air sacs will never again function. How many of them thought that a cure was on the way? Sadly. 391 Wald NJ and Hackshaw AK.389 “It's too late now to heal these lungs” . January 1996.This rationalization all but admits our own intentional slow-suicide.The Journey Home • • • • • • • slowly and it may be decades before will be have an accurate risk profile. each an average of 22. Volume 52(1). "We have to die of something" . The effect of smoking cessation and modification on lung function. squamous cell.Lights and ultra-lights are capable of delivering the same amount of tar and nicotine as regular brands depending on 389 Hergens MP. Look around. Which type of lung cancer are you waiting for hoping they’ll cure. July 1976. Some point to actor George Burns who smoked cigars and lived to 100.Keep in mind that one-quarter of all adult smokers are being claimed in middle age. Cigarette smoking: an epidemiological overview. Volume 114(1). Pages 115-122. what will be left of your lungs by the time a cure is discovered? If gambling on "how" tobacco will kill you. Epidemiology. with many on oxygen. tobacco is expected to claim more than one million victims this year.Nonsense! Tissues not damaged beyond repair will heal and provide substantial increase in lung function. British Medical Bulletin. don't forget to consider heart attacks. If you do find old smokers almost all are in poor health or in advanced stages of smoking related diseases." Try to imagine any other activity in which we would willingly participate if there were a 50% chance of getting killed. 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.

" you'd have to gain an additional 75 pounds in order to equal the health risks associated with smoking one pack-a-day. “It's too painful to quit!” . “The vaccines are coming!” . or fighting for every breath through emphysema-riddled lungs as you drag around an oxygen tank for the balance of life.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 211 • • how they're smoked. Pages 233-256 .com & WhyQuit. Early reports suggest that more than 80% of vaccinated participants are relapsing to smoking within 9 months. Some went so far as to actually set a date. “Quitting causes weight gain and that’s just as dangerous” . my next birthday or New Years' day” . carton. The day science can make our mother’s death painless.© 2009 FFNicotine. “I don’t even know if I’m hooked. making them too large to cross through the blood-brain protective filtering barrier and stimulate dopamine pathways.Compared to what? Imagine a diagnosis of lung cancer and having your left lung ripped out. next carton. followed by chemotherapy. eating does. 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. next month.This intellectual denial pre-assumes a large weight gain and then makes an erroneous judgment regarding relative risks. They do not reduce most health risks including the risk of heart disease or cancer. so as to avoid our sense of emotional loss. October 2008.392 A cure? Let’s 392 Rose. Doing so would always make today’s nicotine fixes far more tolerable. 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. their smokers often take longer. Imagine years of trying to recover from a serious stroke or massive heart attack. 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. Quitting does not increase our weight. Annals of the New York Academy of Sciences. JE.Some of us pretended that we’d be quitting soon.Don’t hold your breath. In fact. I’ve never tried stopping” . 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” . Recovery Rationalizations • • • • • “I'll stop after the next pack. 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. Disrupting nicotine reinforcement: from cigarette to brain. 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. Volume 1141. “I’m waiting on a painless quitting cure” . deeper drags that may mean more tar and more nicotine not less.Some of us never made a serious recovery attempt.The next generation of pharmaceutical products will be the vaccines.

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

We sometimes encounter long-term ex-users whose remaining use rationalizations are beginning to combine with growing complacency and elevate their risk of relapse. The beauty of using each moment of potential fixation as an opportunity to seize. any lingering romantic use rationalizations will be surrounded by tasty and edible 213 When thoughts of “wanting” a nicotine fix begin bantering about inside your mind. as Joel often reminds us. Don't worry. truth and knowledge can transform them into laughable reminders of how far we’ve traveled. a now free mind is granted a chance to analyze the honesty of thoughts and memories created by a drug addict in denial. those in the first few days of recovery would laugh at what the long-term . • • • • • • • 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. 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. 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. it's impossible to relapse by thinking. 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. Instead of an addict’s use memories becoming fuel for fixation. Although repainting or recasting of an addict’s memories may accelerate our homecoming. Although unable to erase our drug use rationalizations and memories. Some will disclose that they still think about using and have recently found themselves doing so more frequently. If so.© 2009 FFNicotine. Staying focused on dependency’s bigger picture can help keep the influence of any remaining eyes in proper perspective. when was the previous urge? If you don’t mind sharing. will you fixate upon them or instead see the moment as an opportunity for conscious healing? When it happens. In fact. In your mind there may be one or more attractions to nicotine use that truth and insight fail to impact. for now. neither fixation nor devoting time to analyzing nicotine use related thoughts can harm us. A few questions may aid in helping them regain perspective. Like eyes on a potato. fit any such remaining attractions into the bigger picture. we have the ability to paint them with honesty and insights. If willing to be brutally honest about where we once lived. Such memory recasting can diminish their influence upon us. don’t allow any remaining junkie thinking to become a stumbling block to & WhyQuit. little will likely remain to embrace. 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. accept them. Only acting upon those thoughts can destroy the freedom for which many of us fought so hard.

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

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

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

house blinds and forehead continually share a common guest . a caring friend will tell her about a free online nicotine cessation education and support forum called Freedom. she knows that she is a drug addict and believes that she just can’t quit. Ellen has a date next Friday. They'll find comfort in sharing their addictions. She will successfully arrest her addiction. She threw in the towel when she had outgrown her entire wardrobe. Already on high-blood pressure medication. Denise will discovery the core principles underlying her almost two decades of chemical dependency upon nicotine. All that matters are the next few minutes and each is entirely doable. a year ago Denise successfully quit for almost 2 months by exchanging cigarettes for a new crutch called food. Fifteen pounds over weight to begin with. Her boss just posted a new non-smoking policy at nicotine today! .a thin oily film of tar and other 217 down. Feeling like a hopelessly addicted social outcast. develop the patience and outlook needed to navigate the temporary period of re-adjustment called recovery. Constantly clearing her throat. Denise started smoking at age 13 while her lungs were still developing. Her car windows. and develop the mental skills and healthy body needed to successfully tackle her unwanted pounds.© 2009 FFNicotine. Considered "cool" when she became hooked. she is about to become a regular user of anti-depressants. Smoking lines and wrinkles above and below her lips have aged a once attractive face far quicker than its 32 years. reclaim her selfconfidence. all the new weight remains with her. The joy of smoking? Joy? Fortunately for Denise. a two pack-a-day smoker named Ed. the government recently banned smoking in all public buildings. Three months following relapse. & WhyQuit. a single tear works its way down her cheek. The headline in the local paper she is holding is about the city proposing a ban on smoking in the park across the street. month by month her breathing capacity continues to slowly deteriorate. just one ounce at a time. There will always be only one rule that has a 100% guarantee of success for each of us . and still depressed over her defeat.

" "a dip. If longer. you know there’s a big difference between moving into a house and having it feel like home. zero. Were any of them truly stronger than nicotine? Were any of them stronger than us. patience. 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. While feeding myself large doses of positive thought I also confronted and analyzed those remaining thoughts that seemed to keep inviting relapse." "a lozenge. shorter and generally less intense. weeks. complete and total tranquility. three pack-a-day dependency. Soon. with the distance between the occasional "thought" growing further and further apart." "a chew. Imagine living in a constant state of 100% total comfort with no nicotine use related anxieties whatsoever . Soon. or is that just another lame excuse we used? After arresting my thirty-year. 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. The correct answer is. nil. "gee. don’t fret! If sooner." After the first such day they become more and more common. It's where hundreds of millions of comfortably recovered ex-users reside today. I did believe in the new nicotine-free me! . months and after a few years.none. you are home when you feel it! Some feel at home in a couple of weeks while others need months. it’s coming! Long-Term Quiet and Calm Imagine entire days. If it happens sooner or takes longer. they become our new norm in life.218 Freedom from Nicotine . maybe even years without your mind ever once feeling an urge to use nicotine. a few weeks earlier than most but later than some.The Journey Home Chapter 13 Homecoming Arriving Home How do we know when we’re home? If you’ve ever moved. my recovery evolved to the point of substantial comfort by about eight weeks. it was no longer a matter of trying to believe what I was telling myself. enjoy it." "a piece of nicotine gum. 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. I'd sure like a smoke. A Silent Celebration Amazingly.

the birth of a baby. I worked with far too many victims to have retained even one use justification.” Joseph 1 year. 3 months: “zip. Today I was free and today I continued to heal! The little gifts along the way the smells. 3 months: “a few times in the past year the thought of smoking crossed my mind. freedom and even the few extra pounds . energy. seasonal or infrequent nicotine feeding cues. duration and intensity of challenge is "generally" on the decline. extra pocket change. empty pockets. One of the most popular discussions at WhyQuit’s peer support group Freedom is entitled. Before we know it the storms turn to breezes and then to a guest now and then. periods of challenge may at times felt overwhelming. a wedding receptions or even death. hope. 26 days: “once every two weeks for about 3-5 minutes. Still. “Tell a newbie how many seconds a day you still want a 219 Although at times intense. new found time. Am I average or normal? Probably not. The opening time period is how long the person has remained nicotine-free: • • • • • 2 months. But hurricane force winds are now long gone. gradually lengthening periods of comfort. thoughts capable of fostering urge and desire for as long as our mind is able to concentrate and focus upon them. I saw each and every day as a full and complete victory in and of itself. a bit bigger step. After two years of freedom I found myself going months without challenge. odorless & WhyQuit. crossing paths with an old friend." Below are representative entries made during 2008.© 2009 FFNicotine.” Diane 3 years. long overdue self-respect. the whiteness emerging in my smile.was simply me coming home to meet me. seeing the decline while living it can at times seem nearly impossible. zero. endurance. I did my best to remain focused on the long overdue healing occurring inside this body. But like trying to watch a rose bud open. While most will be quick stiff breezes a few may claim the status of storms. it is entirely normal during the first couple of years to still be having thoughts of wanting and even encounter remote. Gradually Diminishing Thoughts and Urges During early recovery. an ash-less world. They may be associated with uncommon events such as relationships ending. pride. Eventually the minor urges and periods of thought fixation became further and further apart. 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 . 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. two years and seven months after starting my journey. The beauty of recovery is that with each passing day the frequency. tastes.

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

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

Volume 33(12). most ex-users do not remain ex-users because of understanding or respect for “one puff” relapse rates seen in recovery studies. If compliant with the Law our risk of failure remains zero. Pages 95-100. Smoking relapse after 2 years of abstinence: findings from the VA Normative Aging Study. Pages 1516-1520. . August 2004. They do so because they lose sight of how they got there. Nicotine and Tobacco Research. 395 Krall EA. 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. Recovery memory suppression – It’s normal to slowly grow complacent during the months and years after ending nicotine use. February 2002. 393 Krall EA. December 2008. (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. When these factors combine with an offer of a cigar. Volume 4(1). and then falls to less than 1% after 10 years. who they are. February 2002. Complacency is fueled by quickly failing memories of the daily captivity stress factors that compelled us to seek freedom. But just one powerful hit of nicotine and the addict is back! While ignorance of the Law is no excuse. Pages 641-647. 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.394 These ex-users do not relapse because they dislike being home. Nicotine and Tobacco Research. et al. Volume 6(4). Relapse to smoking after 1 year of abstinence: a meta-analysis. the power of cue triggered crave episodes or the duration of conscious fixation. Addictive Behaviors. It’s also fueled by an inability to recall the intensity of early withdrawal anxieties. 396 Doran N.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. Volume 4(1). alcohol use around those still using395 or occur in an impulsive-type person. They do so because once home they discover that life without nicotine is better than when using it. when added together the risk becomes significant. et al. the good news. Smoking relapse after 2 years of abstinence: findings from the VA Normative Aging Study. 394 Hughes JR. Nicotine and Tobacco Research. Pages 95-100.396 the risk of relapse is magnified. One recent study suggests that as many as 17% who succeed for 1 year may eventually relapse. the relapse rate declines to just 2 to 4% per year from years 2 to 10. and the captivity they left behind.The Journey Home Chapter 14 Complacency & Relapse Caring for Our Recovery First. Impulsivity and smoking relapse. While the relapse rate for years 2 though 10 may seem small.222 Freedom from Nicotine . et al.

also see. In fact. 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. their primary objective is to stay one step ahead of insula driven urges and craves. faulty or doing anything wrong. frustrated. Let them know what you seek. Try hard to recall those first two weeks without nicotine. irritable. monthly or just once a & WhyQuit. It isn’t that our memory is bad. If we do. Without a record to remind us. Whether daily. the whole truth and nothing but the truth. our recovery benefits from care. restless or anxious? Were there rapidly cycling emotions. we risk complacency allowing nicotine back into our bloodstream. it’s working as designed to preserve in as much detail as possible the joyful events of life. Individual differences in the suppression of unwanted memories: the executive deficit hypothesis. we win. In fact. Forgetting unwanted memories: directed forgetting and thought suppression methods. It’s my dream to protect my freedom until that final breath. . 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. March 2008. Be kind and sincere. Acta Psychologica (Amst). What were they like? Can you recall your mind begging to be fed? Feel the anxieties. If not. angry. we are forced to rely upon our memory to accurately and vividly preserve the truth. Volume 127(3). Although it may look like they’re enjoying their addiction. we should not take our recovery for granted or the flame could eventually die and the fire go out. March 2008. anxieties.© 2009 FFNicotine. Volume 127(3). Think about earlier uneducated attempts. Levy BJ. 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. We are each blessed with the ability to forget. while suppressing and helping us forget life’s stressful events. post-traumatic stress disorder (PTSD) is believed to reflect a breakdown in the mind’s ability to 223 Most of us failed to keep a detailed record of why we commenced recovery or what those first two weeks were like. with most you’ll find their responses inspiring. the memory in which we placed our trust has failed us.397 If women were forced to remember the agony and pain of childbirth. Acta Psychologica (Amst). But just as any loving relationship needs nourishment to flourish. It wasn't long ago that those were our shoes. But now. Although not always the case. If you feel the same then we need to nourish our desires. Pages 614-622. Encourage them to be as candid and truthful as possible. Were you able to concentrate? How was your sleep? Did you feel depressed. hear a multitude of cries and watch hundreds struggling for survival as they dream of the calmness and quiet you now 397 Geraerts E. visit scores of smoking cessation support groups and find thousands of battles being fought. McNally RJ. Anderson MC. most would likely have just one. Why not enlist their help in revitalizing our own memories of active dependency? Talk to them. We risk dying as slaves. Tell them the truth about where you now find yourself. Pages 623-635. trauma and pain.

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

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

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

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

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

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

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

A recent study examined the effects of smoke from three brands claiming harm reduction upon normal embryonic stem cell development. 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. November & WhyQuit. . Although most harm reduction advocates are more optimistic and expect massive reductions. I was told that these sample packs were being sold at self-service checkout counter displays in Canadian beer stores for one penny.” Imagine pharmaceutical companies dovetailing their marketing with that of tobacco companies in order to make continued smoking easier or more convenient.” or “safety” may actually entice ex-smokers to relapse.© 2009 FFNicotine. for example in smoke-free areas or in other situations which you wish to avoid smoking. It found that smoke from these so-called harm-reduction cigarettes inhibited normal cell development as much "or more" than traditional 231 populations. 2008 [Epub ahead of print]. They’re also concerned that harm reduction campaigns tossing about terms such as “safe. oral tobacco or electronic cigarette use by ex-smokers.409 Many public health advocates are alarmed that harm reduction campaigns may actually backfire. “Smoking causes lung cancer. don’t buy it. et al. 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. 409 Lin S. Human Reproduction.” How many fewer adult deaths would occur? We don’t yet know. “Nicorette gum can also be used in cases in which you temporarily refrain from smoking.” “safer. Have you ever wondered why you have never once heard any pharmaceutical industry quit smoking product commercial suggest that. 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. keeping millions who would have successfully arrested their chemical dependency hooked and cycling back and forth between cigarettes and other forms of nicotine delivery. Inhaling gases and particles from a burning mini toxic waste dump is inherently dangerous and extremely destructive. I was recently sent sample packets from Canada containing two 2mg pieces of “Fresh Fruit” and “Ice Mint” Nicorette gum with tooth whiteners. Comparison of toxicity of smoke from traditional and harm-reduction cigarettes using mouse embryonic stem cells as a novel model for preimplantation development. As for any traditional combustion-type cigarette claiming to be less harmful than other brands. NRT.

August 14. Bates #2083785672. Both sides in the debate appear to be overstating their case. 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. 2006.. PM USA internal memo dated 5/7/84. April 18. 412 Polito.”411 “We estimate”? It is disturbing to see us stoop to educated-guessing when it comes to life or death. 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. 2nd PM USA internal memo dated 9/6/85. harm reductionists counter by asserting that. 413 Slotkin TA. also see the following once secret tobacco industry documents available at TobaccoDocuments. PM USA letter dated 5/8/91.412 Yet. Nicotine 166 Times More Deadly than Caffeine? WhyQuit. Adolescent nicotine treatment changes the response of acetylcholine systems to subsequent . we estimate that smoking presents a mortality risk similar to a fall of about 4 stories. 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. “Based on the available literature on mortality from falls. or like jumping from a three-story building rather than one ten stories tall. 411 Phillips CV. Deconstructing anti-harm-reduction metaphors. PM USA internal memo dated 1/22/85. 2002. PM USA internal memo dated 10/25/84. Bates #2023799804. that you need to purchase and use our product because smoking can kill you”? You haven’t and probably won’t. Journal of the American Medical Association.The Journey Home emphysema and circulatory disease. Bates #2023799799. and they suggest that neither side may directly attack the other side’s products. PM USA internal memo dated 12/16/85. Bates #2023799796. et al. Lacking accurate relative risk data themselves. in order to sell smokers on “safer” delivery many have resorted to falsely portraying nicotine as being as harmless as caffeine. PM International letter dated 4/23/98. PM USA letter dated 12/17/84. Pages 738-744. PM USA internal memo dated 1/8/88. JR. Harm reduction advocates have done little to quiet concerns about the impact of marketing upon PM USA internal memo dated 7/21/82.232 Freedom from Nicotine . Bates #2023799798. Harm Reduction Journal. British American Tobacco collection letter dated 8/1/91. Back to harm reduction. mortality risk from falls and other traumatic injuries compared to smokeless tobacco use. Bates #2500016765. Volume 3. Bates #2064952307. Bates #2023799803. As hard as it may be to believe.413 410 Shamasunder B.410 Their partnership objective is to ensure the purchase and use of their dopamine pathway stimulation products. messages already bombarding them with a wide array of tempting flavors portrayed as vastly safer than smoking. PM USA internal memo dated 9/6/85. Bates #2023799801. while mortality risk from smokeless tobacco is no worse than that from an almost certainly non-fatal fall from less than 2 stories. Financial ties and conflicts of interest between pharmaceutical and tobacco companies. Bates #2023799789. Volume 288(6). 2006. Bates #500872678. This book exists to help you stop using them. They seem unconcerned by an increasing number of adolescent nicotine harm studies showing nicotine’s horrific toll on the developing adolescent brain. et al. February 16. Bero L. the pharmaceutical and tobacco industries have operated under a nicotine marketing partnership agreement since about Bates #2023799795. like shooting yourself in the foot instead of the head. Pages 1-5. The once secret documents evidencing the agreement are many.

If nicotine is a developmental neurotoxicant in animal studies. Volume 76 (1-2). the potential for relapse and then smoking yourself to death because relative risk had never been discussed or explained to you. But the alternative. What is the relative risk in comparing cigarettes to oral tobacco. I worry that some new ex-smoker or oral tobacco user reading this book. Volume 233 Let me give just one example among many. resulting in greater noise and diminished sound processing efficiency. . They must. Ginzel notes. at the tail end of this book. 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. otherwise they couldn’t sell it. The Journal of Neuroscience. Issue 1. is totally unacceptable. Their focus isn’t on living but dying. Still. Pages 152-165. dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology.© 2009 FFNicotine. Pages 1-19. they also ignore the costs associated with living life as an actively feeding drug addict. causes me substantial concern. 414 Jacobsen. Prenatal and Adolescent Exposure to Tobacco Smoke Modulates the Development of White Matter Microstructure. Volume 27(49). This damage may interfere with the ability of these fibers to pass & WhyQuit. 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. 2008. It’s why putting this section here. a read that would have succeeded if this section had not been here. it would be nice if we knew the actual relative risks in contrasting oral tobacco to NRT but we don’t. to electronic cigarettes. 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. et al. May 15. 2007. Pages 13491-13498. will instead seize upon the words that follow as license to relapse. December 5. LK. January 2008. Slotkin TA. as Dr. also see.414 Harm reduction advocates not only ignore the harms inflicted by nicotine. nicotine administration in adulthood.

a heavy feeling. headaches. hiccups. 2008. We also know that 81 potential cancer-causing chemicals have been identified in cigarette smoke415 versus 28 in oral tobacco. nervousness. 2008. and serious circulatory disease as carbon monoxide combines with nicotine to destroy vessel walls and facilitate plaque buildup. elevated blood pressure.550 chemicals. acne. as nearly every user has years of cigarette or oral tobacco exposure. hair loss. stomach problems and pain. 416 IARC Monographs on the Evaluation of Carcinogenic Risks to Humans. chronic depression. December 1. we have little long-term data for pure nicotine. smokers face serious risk of many different types of cancers. online complaints among those who have used nicotine gum for one year or longer include: addiction with intense gum cravings. tiredness. fecal impaction from dehydration. .com. Smoking’s common harms and roughly 50% adult kill rate are well known.000 chemicals while oral tobacco releases 2. sore or irritated throat. stomach ulcers. canker sores with white patches on the tongue or mouth. a host of breathing disorders including emphysema. and that cigarettes release more than 4. Volume 89.The Journey Home to pharmaceutical grade replacement nicotine? We know that cigarettes currently contribute to nearly five million deaths this year. jaw-joint pain and damage (TMJ). 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. uncontrollable foul smelling gas that lingers. scalp tingling. bleeding and diseased gums. tooth loss. Although we still do not know whether or not NRT user health concerns are in fact directly related to chronic nicotine use. pins and needles in arms and hands. irritability. Smokeless Tobacco and Some Tobacco-specific N-Nitrosamines. loss of sex drive. chronic skin rashes and concerns about immune system suppression. belching.234 Freedom from Nicotine . facial reddening. a rapid or irregular heart beat. severe bloating. IARC carcinogens reported in cigarette mainstream smoke and their calculated log P values. WhyQuit. heart burn. fifteen 415 Smith CJ et al. headaches. Food and Chemical Toxicology. Volume 41(6). anxiety. acid reflux. diminished sense of taste. Still. bronchitis. March 29. swollen glands. which would make it nearly impossible to determine direct and proximate cause. recessed. Long-term Nicorette gum users losing hair and teeth. a lack of motivation. difficulty swallowing. 418 Polito JR. June 2003. 417 Polito JR. achy muscles and joints. 2007. bad Clearly. dry mouth. a lack of energy. What wasn’t known until recently were the health concerns being expressed by long-term NRT users. ringing in the ears. Pages 807-817. dizziness. including lung cancer. sleep disruption. tooth enamel damage. gastritis.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.418 While smoking’s harms are clearly greater and more life threatening than pure nicotine’s. Do Kennedy and Waxman know about electronic or e-cigarettes? WhyQuit. 235 years after getting hooked? If I had attempted to transfer my dependency instead of using it as a quitting & WhyQuit. I’ve done it. Once free. and have early emphysema today? How many more teeth would I have? If I had gotten hooked on the cure. no nicotine today! Yes we can! Breathe deep. would I have been able to adjust and adapt to gum’s slower. John 419 Bartosiewicz. chronic bronchitis. quoting. A Quitter's Dilemma: Hooked on the Cure. 1999 when I stopped smoking? Would I have founded WhyQuit two months later. live long. hug hard. 2004. Published: May 2. as an estimated 37% of U. would this book have been written? I don’t know. Tens of thousands of words but still just one guiding principle determining the outcome for all . the true measure of nicotine’s power isn’t in how hard it is to stop using it. As Joel says. New York Times. Shiffman S.. P. as I did on May 15.© 2009 FFNicotine. 12: 310-316. et al. but in how easy it is to relapse. nicotine gum users were as of 2003. Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample. developed pneumonia in both 1998 and 1999. that if a non-pregnant adult that you consider attempting to adapt to a cleaner form of nicotine delivery. maybe not. 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.419 would I have had the motivation to eventually break free from all nicotine delivery. Hughes JR. Hopefully you understand a bit better my reluctance to suggest that if you relapse to smoking nicotine. . wheezing. 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. Maybe. never forget the most important lesson of all.. less precise and less controllable delivery? Would I have lived with a chronic cough. There. Tobacco Control 2003 November.

A brief summary of what the first week of this recovery was like: 5.The Journey Home Appendix A: Recovery Journal/Diary 1. My nicotine use history: 2. My recovery attempt history and the real reason each attempt failed: 4. My core motivations for wanting to end nicotine use: 3. The name of two other active user who I've taught the Law of Addiction: 8. 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 name of two children or teens whom I've taught the true power of nicotine: .236 Freedom from Nicotine . Things I want to remind myself of on my one year anniversary: 7.

a hurricane. and be fully prepared to use both. Avoid Crutches . consider drinking at home first without nicotine around.© 2009 FFNicotine. job loss. Nicotine addiction is as real and permanent as alcoholism. 4.Nicotine doubles the rate by which the body depletes caffeine.Forget about quitting "forever. Think positively. another use cue bites the dust and victory is yours! 12. Three Days of Natural Juices . Measure Victory One Day at a Time . It must be our gift to us. In your mind. Once ready. 8. Keep a clock handy to maintain honest perspective. 2. Aggressively Extinguish Nicotine Use Cues . Law of Addiction .One coping method is to practice slow deep breathing while clearing your mind of all needless chatter by focusing on your favorite person. Our subconscious is listening. Try embracing a crave episode by mentally reaching out inside your mind. Yes. Alcohol Use . financial crisis. 13. Do Not Skip Meals . Fully accept the fact that there is absolutely no legitimate excuse for relapse.Once in the heat of battle it's normal to forget the reasons that motivated us to begin this journey home. wrap your arms around the crave's anxiety energy and then sense as it slowly fizzles and dies while in your embrace.Keeping a stash handy is asking for relapse. Take back your life one cue at a time! 11. Get your recovery legs under you first.There is only one rule which if followed provides a 100% guarantee of success: no nicotine today! . falling stocks.Consider using some of the money you save to be nice to you. Caffeine/Nicotine Interaction . adopt a do-able “one day at a time" recovery philosophy. Record Your Motivations .com & WhyQuit. consider drinking plenty of acidic fruit juice the first three days. Crave Coping Techniques . Instead. Cessation time distortion may make the minutes feel like hours. Another exercise is to say your ABCs while associating each letter with your favorite food. including an auto accident. 6. Attitude . going out with friends but refraining from drinking during the first outing. with drug addiction there's no such thing as just one. 10. 5. 16. For example. burn us or make us bleed. Consider a caffeine reduction of up to one-half if troubled by anxieties or poor sleeping. Fully accept chemical dependency. A crave cannot cut us. healthy and often.Each puff of nicotine was our spoon pumping stored fats and sugars into our bloodstream. Reward Yourself . Just One Rule . Write yourself a reminder letter and carry it with you. 15. person or place. Quitting for others creates a natural sense of self deprivation that will eat away at you and is a recipe for relapse.A positive attitude is important. You've earned it! Remember." It's the biggest psychological bite imaginable. Eat little. Quitting for Others – We cannot quit for others.If your health permits and non-diabetic. or the eventual inevitable death of those we love most. Build in time delay.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. Get Rid of All Nicotine . 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. There is no such thing as just one. Be brave just once.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 .Administration of a drug to an addict will cause re-establishment of chemical dependence upon the addictive substance. No Legitimate Excuse for Relapse . the birth of a baby. a terrorist attack. Be extremely careful with early alcohol use during.Alcohol is associated with 50% of all relapses. 3. place or 237 Appendix B: Summary of Basic Recovery Tips 1. the letter "A" is for grandma's hot apple pie. Cranberry is excellent. 14. Have an escape plan and a backup. "B" is for warm buttered biscuits.Recognize that using nicotine cannot solve any crisis. the end of a relationship. or spacing drinks further apart or drinking water or juice between drinks. Subconsciously triggered craves peak in intensity within three minutes. 9. 7.

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

© 2009 & 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


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


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 & 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.,


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.............................................................


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

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

The Journey Home .244 Freedom from Nicotine .

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