Freedom from Nicotine – The Journey Home

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

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

© 2009 FFNicotine.com & WhyQuit.com

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

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

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Freedom from Nicotine - The Journey Home

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

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

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

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

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

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

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

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

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

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

It is effective because it is so simple and innocent. Jan-Feb 1999. . said it well. The collection has grown to more than 100 articles and now includes more than 60 video counseling lessons. Physician Executive. Google rankings. As health care futurist Joe Flower puts it. (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. It can move mountains.com. “The ‘Never Take Another Puff’ sentence is one of the most powerful sentences I have ever heard in my life. J. once competence is achieved it becomes difficult to recall how we could ever have been anything else.com & WhyQuit. According to him. It has the power of innocence.© 2009 FFNicotine. According to U. An email I opened a few moments counseling lessons.S.” has become relapse prevention insurance for countless Joel presenting one of his 63 free video thousands.” the same mush I encountered when Joel arrived.” I’ve searched long and hard for any work comparable to Joel’s. www.com 11 I fondly named his collection of reinforcement letters “Joel’s Library” and gave them centerstage at both WhyQuit and Freedom. (3) conscious competence [mastering Joel's teachings]. “Never Take Another Puff. 1999 at 10:00 pm I took my last puff of nicotine. They continue to be the heart and soul of our online work. Pages 64-66.3 Today.4 3 4 Spitzer. Nearly a decade later they remain on center-stage and freely available to all. there are four phases to change induced learning: (1) unconscious incompetence [not knowing that I knew almost nothing about my addiction]. In the mush. On May 15.com. since 2001 WhyQuit has been the #1 “nicotine cessation” resource. and (4) unconscious competence [having those lessons become as second nature as walking]. So here it is in a nutshell. and Allen Carr’s excellent assault upon smoking rationalizations. Volume 25(1). It's my hope that this book provides an avenue to expand the reach of our work to the millions who either lack Internet service or have yet to discover WhyQuit. It was my only shining light in a mass of darkness and guided me back to a normal nicotine-free life.com/joel Flower J. the often-repeated title of Joel’s free ebook.WhyQuit. who is six weeks into recovery. Since then I’ve been on a quest for answers and at every opportunity possible have shared what I’ve learned at WhyQuit. studies that aid us in better understanding this most amazing chemical called nicotine. As Flower suggests. ago from Roy. Except for individual lessons here and there by particular counselors and authors. you’re about to find yourself “in the mush. Joel’s Library. What I did find were individual studies by scores of dedicated researchers and educators.

If just starting out.12 Freedom from Nicotine . live long! John John R.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.com to download the book's most recent electronic version. you can visit WhyQuit.com or FFNicotine. Consider handing or e-mailing it to a friend or loved one still trapped in active dependency. 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. hug hard. If someone has gifted you a copy of this book. Being deprived of the insights needed to save our life is a horrible reason to die. Polito Nicotine Cessation Educator .

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

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

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

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

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

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). 2008." Break the law and you lay to waste all of your effort and dreams of a life free of nicotine. it attempts to diminish the influence of nicotine by more widely disbursing it. As if it somehow knows that too much dopamine is flowing. .18 Freedom from Nicotine . but we would not forget or fail to respond to the bell for our next nicotine feeding. deceit and denial.com/browse/tolerance 11 Mugnaini M et al. The capacity to absorb a drug continuously or in large doses without adverse effect 3.d. November 2002. obtaining that next fix. Upregulation of [3H]methyllycaconitine binding sites following continuous infusion of nicotine. The European Journal of Neuroscience. We call it the "Law of Addiction. Volume 16. It does so by growing or activating millions of extra nicotinic-type acetylcholine receptors in as many as eleven different brain regions. Diminution in the response to a drug after prolonged use.The Journey Home Nicotine addiction is about living a life of lies. Knowledge is key in our quest to return home." toying with true chemical addiction as though it were some "nasty little habit" is a recipe for relapse. Pages 1633-1646. We may forget to take our vitamin or medicine. Knowledge is power! Tolerance Definitions of tolerance include: 1. skip meals. Retrieved September 14. As you’re about to learn. Findings indicate that average intake per cigarette is 30% greater in African Americans at 1. procrastinate regarding work.com website: http://dictionary.). especially over a period of continued exposure 2. friends or romance.reference. Physiological resistance to a poison. Knowledge. (n. or 4. without changes of alpha7 or alpha6 subunit mRNA: an autoradiography and in situ hybridization study in rat brain. Abide by it and failure becomes impossible. Like an alcoholic pretending they can have "just one sip. miss-out on time with family. The American Heritage® Stedman's Medical Dictionary. Decreased responsiveness to a stimulus. Forgetting the amazingly calm and quiet mind we once called home our "pay attention" pathways were fooled into establishing a new number one priority in life. We are drug addicts in the truest sense. from Dictionary. some form of ongoing support and an appreciation of the truth that just one powerful hit of nicotine all but assures relapse.10 The brain attempts to fight back against its toxic intruder. there is only one rule that governs recovery.41 10 tolerance. the average nicotine intake per cigarette varies significantly.

14 Law KL. Alpha-5/alpha-3 nicotinic receptor subunit alleles increase risk for heavy smoking. or smoking more nicotine in order to achieve the desired effect. Pages 1-19.12 Tolerance ever so gradually pulls us deeper and deeper into dependency’s forest. January 2008.17 12 Péérez-Stable EJ et al. I needed that much more in order to achieve the same remembered effect. et al. Neuropsychopharmacology. those first few cigarettes at age 15 were not about initial addiction. Volume 13(4). I was born with my brain wired for nicotine. smoked during pregnancy. et al. the younger we were when we started smoking. assaults which commenced three to four weeks following conception. I know. Two a day. holding the smoke longer. April 2008. May 15. et al. Adolescent nicotine treatment changes the response of acetylcholine systems to subsequent nicotine administration in adulthood. Volume 76 (1-2). most of us require more nicotine in order to match last month’s or last year’s “aaah” reward sensation. three. 15 Slotkin TA.14 As Duke University’s Professor Slotkin puts it. like mine. Pages 2453-2464. dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology. with vulnerability extending from fetal stages through adolescence. the more damage nicotine inflicted upon our still developing brains. June 2003. If nicotine is a developmental neurotoxicant in animal studies. Journal of the American Medical Association. four smoked hard.com & WhyQuit.13 There is also the fact that some of our mothers. While we don’t yet fully understand wide variations in levels of nicotine use.09 milligrams per cigarette. “nicotine alters the developmental trajectory of acetylcholine systems in the immature brain. Nicotine metabolism and intake in black and white smokers.com 19 milligrams per cigarette than for Caucasians at 1. Volume 30. 17 Jacobsen LK.16 In addition to genetics and prenatal nicotine exposure. We find ourselves sucking a wee bit harder. Smoking during pregnancy and newborn neurobehavior. they were about relapse to a condition my brain had known since those very first developing acetylcholine receptors were attacked by nicotine. we know that genetics probably explains most differences. Pediatrics. Over time. 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. 16 Slotkin TA. Research suggests that damage to dopamine and serotonin pathways is significantly greater in males than females. Pages 368-373. 2008.”15 For me. Pages 152-165. Gender-specific effects of prenatal and adolescent exposure to tobacco smoke on auditory and visual attention. four. Volume 32(12). Pages 152-156. . July 1998. Issue 1. Volume 111(6 Pt 1): Pages 1318-1323. you’re probably thinking. 13 Berrettini W. a female advantage that disappears if the female brain is exposed to both prenatal and adolescent nicotine. December 2007.© 2009 FFNicotine. our brains gradually grow additional nicotinic-type acetylcholine receptors. I came into this world as nicotine’s slave and likely spent the first few days in withdrawal. et al. My “aaah”s were no more powerful smoking five cigarettes a day at age fifteen than when smoking 60 per day at age forty. Volume 280(2). Molecular Psychiatry. Brain Research Bulletin.

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

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

Bates Number: 2064334296.30 some is burned.27 or cyanide (50mg). December 1998. Establishing a nicotine threshold for addiction. IPSC INCHEM. which also has a minimum adult LD50 of 30mg. 2001. 26 Borges. April 1985. nausea. January 17. July 1996. confusion progressing to convulsions. 29 de Landoni. Pesticide Management Education Program (PMEP). abdominal pain. nicotine (Black Leaf 40) Chemical Profile. Volume 287(3).37 milligrams of nicotine into their bloodstream with each cigarette smoked.28 Nicotine kills by eventually paralyzing breathing muscles.22 nicotine is a fetal teratogen that damages the developing brain. 31 Philip Morris. IPSC INCHEM. Cyanides (PIM G003). March 1991.26 and more deadly than arsenic (50mg). et al.25 Drop for drop. A et al. 25 Cornell University.89mg/kg).Draft Outline. How deadly is nicotine? It’s nearly twice as deadly as black widow spider venom (. July 14. that makes nicotine as deadly as strychnine. Nicotine (Black Leaf 40) Chemical Profile. symptoms include salivation. The implications for tobacco regulation. April 7. Nicotine’s minimum adult LD50 is 30mg (milligrams) and if in ingested in liquid form death could occur within 5 minutes. 32 Jarvis MJ. LD50 is an abbreviation for the lethal dose of a toxic chemical.5 mg/kg versus . Volume 93(2). . some escapes through cigarette ventilation and the filter traps some. 23 Roy TS. a mixture that was 40% nicotine sulfate. Strychnine (PIM 507). stalk and leaves from being eaten by insects and animals. ranging from 0.3 to 3. dizziness.5 mg/kg versus 1. It was sold as an alkaloid insecticide in America under the brand name Black Leaf 40.17 to 1. 1998.9mg/kg) and at least three times deadlier than diamondback rattlesnake venom (. Prior to death. March 1991. It represents the amount of the chemical needed to kill 50% of humans weighing 160 pounds.32 Average intake can vary significantly from smoker to smoker. April 1985. Nicotine evokes cell death in embryonic rat brain during neurulation. Pages 134-138.23 A natural insecticide formed in the roots of the tobacco plant. JH. et al. it helps protect the plant’s roots. Arsenic (PIM G042). 1994. Nicotine.2 mg of nicotine 22 de Landoni. Media Presentation . The lungs absorb nearly 90% of inhaled nicotine. JH.24 Today nicotine is touted in organic gardening as a means for killing insects. New England Journal of Medicine. IPCS INCHEM. vomiting. hypertension and coma. Volume 331(2). Pages 1136-1144. February 1988. Journal of the National Cancer Institute. The Journal of Pharmacology and Experimental Therapeutics. 27 Benedetti. Pages 123-125.The Journey Home One of the most toxic of all poisons. 30 Benowitz NL.31 It results in the average smoker introducing 1. IPSC INCHEM. weakness.22 Freedom from Nicotine . ANP. diarrhea. et al. 28 van Heijst. JL. 24 Cornell University. March 1989. Memorandum. IPCS INCHEM. Nicotine yield from machine-smoked cigarettes and nicotine intakes in smokers: evidence from a representative population survey.29 Although the average American cigarette contains 8 to 9 milligrams of nicotine. Nicotine (PIM 373).

36 Jacobsen LK. Think hard. Don’t believe it. The 1mg of nicotine that entered your bloodstream from your last nicotine fix would be sufficient to kill that rat. Volume 57(1). Pages 89-98. Differences between smokers and nonsmokers in regional gray matter volumes and densities. Long-Lasting Cognitive Deficits Resulting from Adolescent Nicotine Exposure in Rats.37 while damaging what remains. Volume 55(1). 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. Pages 56-66. As for those selling a growing array of nicotine products. July 14.33 Picture the largest rat you have ever seen. et al. Psychopharmacology. 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. Neuropsychopharmacology. even the thought of going without nicotine may be sufficient to generate anxiety.36 Visualize nicotine’s neuro-toxic effects upon the human brain slowly destroying it. 24. Abnormal hippocampal neurochemistry in smokers: evidence from proton magnetic resonance spectroscopy at 3 T. January 1. et al. et al. European Journal of Neuroscience. Those pre-addiction memories are gone. Picture a substance more toxic than rattlesnake or black widow venom being fed to your brain day after day after day. Caffeine’s lethal dose is 10 grams or 10. 1744–1750.com 23 per cigarette. 38 Gallinat. and the accuracy of working and verbal memory. et al. aren’t they! Now. also see also see Counotte DS. 2008 [Epub ahead of print].000 milligrams compared to 30mg for nicotine. pp. 35 Jubelt LE.© 2009 FFNicotine. et al.com & WhyQuit. 1994. Nicotine is at least 166 times more toxic than caffeine. also see. A smoker smoking 30 cigarettes per day is. bringing enough nicotine into their body to have killed a 160-pound human if the entire 30mg had arrived all at once. July 2008. AL et al. Pages 123-125. concentration. Volume 331(2). It would weigh about a pound. Biological Psychiatry. Journal of Clinical Psychopharmacology. September 2006. Those pushing a growing array of nicotine products often falsely assert that they are as safe as caffeine. Try to remember what it was like to go weeks and months without once craving nicotine. Pages 80-84. Establishing a nicotine threshold for addiction. J. Pages 77-84. Effects of transdermal nicotine on episodic memory in non-smokers with and without schizophrenia. Smoking and structural brain deficits: a volumetric MR investigation. New England Journal of Medicine. Volume 27(1). 2004. 2005. 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. Volume 199(1). The implications for tobacco regulation. 37 Gallinat J. over an entire day. June 25. 34 Brody.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. Biological Psychiatry. . January 1. February 2007. Effects of smoking and smoking abstinence on cognition in adolescent tobacco smokers.et al. Vol.35 studies of the long-term (chronic) effects of smoking nicotine report decline and impairment of attention.

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

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. Addiction. 5. In medium and maximum-security prisons $8 per cigarette was pretty much the norm. 4th edition. Pages 1215-1223. 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. that we too are drug addicts. In February 2008 I finished presenting 63 nicotine cessation seminars in 28 South Carolina prisons that had recently banned all tobacco. D. Diagnostic and Statistical Manual of Mental Disorders. Withdrawal when attempting to end nicotine use.© 2009 FFNicotine.6 fortyhour work weeks per year to smoking nicotine). P. 41 Hendricks. 4. 7. 2. blinds most of us from making connections and associations with those addicted to illegal chemicals.com & WhyQuit. The captive mind can invent a host of excuses for avoidance of activities lasting longer than a couple of hours. 10. et al. Using nicotine more often than intended. Tolerance . Volume 103. 1994.41 Although often criticized. Avoiding activities because they might interfere with nicotine use or cutting activities short so as to enable replenishment. Spending significant time using nicotine (note: a pack-a-day smoker spending 5 minutes per cigarette devotes 1. tobacco now wrapped in paper torn from a prison bible.C.over the years gradually needing more nicotine in order to achieve the same desired effect. Difficulty controlling nicotine use or unable to stop using it.5 hours per day.com 25 inside the brain. Evaluating the validities of different DSM-IV-based conceptual constructs of tobacco dependence. July 2008. It can explain how the ashtray sitting before them became filled and their cigarette pack became empty without them realizing it was happening. 3. One of the most widely accepted is the American Psychiatric Association’s as published in the Diagnostic and Statistical Manual of Mental Disorders. Nicotine use despite knowledge of the harms tobacco is inflicting upon your body. with the price dropping to about $2 in less secure pre-release facilities. Imagine not 40 American Psychiatric Association. 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.40 Under DSM IV. Definitions of nicotine dependency vary greatly. 6. 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.5 hours per week or 13. 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. 4th edition (DSM IV). functioning yet have our nervous system stimulated. . Washington.

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

with nearly five million annual tobacco related deaths worldwide. also see TobaccoDocuments. Virginia and founded in 1854. “The base of our business is the high-school student. I often think about the alcoholic’s plight in having to watch 90% of drinkers do something the 10% who are alcoholics cannot do.com 27 addict can do is keep them alive in his heart while begging forgiveness. Pages 205-208. while 87% of students smoking at least 1 cigarette daily were found dependent under DSM-IV standards.edu/. Benson & Hedges. PM brands include Alpine. probably in large part due to genetics.org at http://tobaccodocuments. Parliament. Psychological Medicine. March 2008. Roughly 90% of daily adult smokers are chemically dependent under DSM-III44 standards. 43 Kendler KS. 2008. 60% age 15 or under. Yes.43 will never lose the ability and autonomy to simply turn and walk away. L&M. Merit. http://www. The industry cannot ignore that historically.philipmorrisusa. WhyQuit’s Smoking Initiation Survey. June 2005. Volume 106(3). English Ovals. cigarette market in 2007. Chesterfield. the primary difference between the illegal drug addict and us is that our chemical is legal and our dopamine high was accompanied by alertness. Dave’s.WhyQuit. Basic.library. Bates Number: 94671153. 45 Kandel D.com 48 World Health Organization.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. Memo. Commander. et al. neither is anyone looking for information on how to get off of nicotine. American Journal of Psychiatry. 2005. Players. et al. Cambridge.ucsf. JR. Environmental Research. February 1987.ucsf.© 2009 FFNicotine. holding a 51% share of the 70 billion dollar U.46 Collectively they paint a disturbing picture of an industry fully aware that its business is drug addiction. August 30.com . Lark. 50 Philip Morris USA. University of California. Prevalence of tobacco dependence and withdrawal. A population-based twin study in women of smoking initiation and nicotine dependence.48 the industry knows it must entice each new generation of youth to experiment and get hooked on nicotine or face financial ruin. Nicotine’s dependency rate situation is almost the exact opposite.50 Based in Richmond. Volume 29(2). June 3. On the Measurement of Nicotine Dependence in Adolescence: Comparisons of the mFTQ and a DSMIV Based Scale. 2008. Saratoga and Virginia Slims. Pages 361-364. Switzerland: World Health Organization. JR. Volume 144(2). March 1999.org 47 Polito. 1978. smoke and canine urinary cotinine level. Again. roughly 27% of new smokers have been age 13 or younger.library. September 2008. Journal of Pediatric Psychology. WHO report on the global tobacco epidemic. 46 Legacy Tobacco Documents Library. to take it or leave it.edu/tid/nlt13c00. 49 Lorillard. As a Lorillard executive wrote in 1978. there are social smokers called “chippers” who. But I am clearly not one of them and odds are. San Francisco. 80% age 17 or younger and 92% under the age of 19. Pages 319-332. Geneva. Pages 299-308.47 Contrary to “corporate responsibility” image campaigns.”49 Philip Morris USA (PM) is America’s largest tobacco company. Volume 30(4).S. http://legacy. control their alcohol intake. www. 44 Hughes. Financial Information.com & WhyQuit. http://legacy. Bristol. et al.

Donald H. the years in which initial brand selections are made. but my own data...edu/tid/txy74e00. The teenage years are also important because those are the years during which most smokers begin to smoke. For openers. decline in Marlboro’s growth rate is due to . The product is nicotine..S.“The cigarette should not be construed as a product but a package.. June 2008.28 Freedom from Nicotine .The Journey Home Today the Philip Morris Internet website openly proclaims. ‘There is a 51 Philip Morris USA. Ford. Confidential: Motives and Incentives in Cigarette Smoking.“I was amazed at the trend that the [Council for Tobacco Research] work is taking. Dunn. changing brand preferences among younger smokers.”52 May 1975 . http://legacy.53 November 1977 . which contains the smoke.. There is the carton. while pounding your brain with those invitations it was fully aware that it was in the drug addiction business. makes the following quotes: ‘Opiates and nicotine may be similar in action’ . http://www..”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. William L. Bates Number: 2024273959. http://legacy. 53 Philip Morris U. which includes younger teenagers.. which contains the cigarette. “PM USA agrees with the overwhelming medical and scientific consensus that cigarette smoking is addictive” and “smokeless tobacco products are addictive.edu/tid/srs84a00. slower growth in the number of 15-19 year-olds . and the period in the life-cycle in which conformity to peer-group norms is greatest.library. May 21. Bates Number: 2077864755. Most of these studies have been restricted to people age 18 and over. The smokers must strip off all these package layers to get to that which he seeks. The cigarette is but one of many package layers.“. 1972. Think of a puff of smoke as the vehicle for nicotine. 1972 . memo: The Decline in the Rate of Growth of Marlboro Red.library.. 1975. a new staff member. which contains the pack.philipmorrisusa.ucsf. shows even higher Marlboro market penetration among 15-17 year-olds.com 52 Philip Morris Research Center. Dr. The smoke is the final package.. .ucsf. Jr. Products.A. As shown by the following quotes from once secret Philip Morris corporate documents.

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

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

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

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Freedom from Nicotine - The Journey Home

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

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

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

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

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Freedom from Nicotine - The Journey Home

Chapter 2

Quitting “You”

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

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

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

69 Benowitz NL. an addict with a low tolerance level of just 1-2 fixes per day. One.6 milligrams of nicotine into the bloodstream. a 36 year-old woman. They left us convinced that our next nicotine fix was central to survival. I have been chewing Nicorette now for 12 years. there is no end to this endless cycle unless we get off. I recently read disturbing comments posted by more than a hundred long-term nicotine gum addicts. When you think about “quitting” I hope you’ll ponder when the real “quitting” took place. making us feel as though we’ve left something of tremendous value behind. To quote a line from one of my favorite movies. 2008. memories that should never have been present in the first place. Nicorette User Database. “I have to say.com . re-supplying.69 68 AskAPatient. fears born of nicotine urge and replenishment memories. it requires a degree of planning.The Journey Home brain dopamine pathways did their designed job and did it well. Chewing 7. clean-up and returning to the activity previously interrupted or to a new activity. WhyQuit. our dependency infects far more of life than receipt of a command for replenishment. Systemic Absorption and Effects of Nicotine from Smokeless Tobacco. I have chosen Nicorette over food many times.5 milligrams entering the bloodstream. December 1. Roughly 1 milligram of nicotine enters the average smoker’s bloodstream with each cigarette smoked. The journey home is about recognizing and embracing truth. 2008 comments by a 36 year-old female user. Also see Polito JR. or someone who uses much more than the average user (as I did).”68 Although the word "quitting" is part of the fabric of nicotine cessation. Contrary to deeply held beliefs that were pounded into your brain by an endless cycle of urges and rewards. “even the love in our heart. honesty and you too will soon be entirely comfortable again engaging all aspects of life without nicotine. wrote. Advances in Dental . you are leaving absolutely nothing of value behind. Like a mouse on an exercise wheel. compliance and the alert dopamine “aaah” that follows. such thinking can unconsciously tease and play upon old nicotine use memories. Baby steps. I traded one problem for another. durable memories whose purpose was to convince us that nicotine is vital to survival. But be prepared. as important as drinking water or eating food. It is costing me more money than I have. If I run out for a short time my mood becomes irrational. it can tease and inflame false fears. This endless feeding cycle constantly interrupted life.9 grams of chewing tobacco over 30 minutes results in 4. patience. learning that for years we were fooled and lived a lie can invoke a host of emotions including anger. If allowed.5 grams of moist snuff in the mouth for 30 minutes delivers an average of 3. Long-term Nicorette gum users losing hair and teeth. we get to bring it with us!” An Infected Life Whether a closet addict who tries to hide their addiction. January 25.36 Freedom from Nicotine . memories only made possible because a foreign substance entered the brain and was able to disrupt priorities. I chew 4 mg 24/7 and can go through 170 pieces in less than 6 days. Aside from the time devoted to use.com. Holding 2. unless nicotine’s arrival ends.

1949-1955.. 75 Lorillard Tobacco Company. Reducing the Health Consequences of Smoking: 25 Years of Progress: A Report of the Surgeon General: 1989. Volume 89.71 It brought scores of cancer causing chemicals into our body. 2007. 71 U. Pages 807-817. Pages 657-665. 1989. Najem B.70 Driven by the need to maintain a comfortable level of nicotine in our bloodstream. Volume 97(2).76 Nicotine’s Research. 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 17.5 beats per minute faster. smoking nicotine 17.org/lor/95309579-9589.com. Surgeon General. Pages 1162-1167 (average increase of 7 bpm). 4 mg) and cigarette smoking: comparative effects upon vigilance and heart rate. Food and Chemical Toxicology. perks our senses. May 1999 Volume 144(1). 74 Parrott AC et al. Never Take Another Puff. Once we permit ourselves to begin looking closely. September 1997. IARC carcinogens reported in cigarette mainstream smoke and their calculated log P values. Pages 38-44 (max increase of 15 bpm). nicotine also activates these pathways. January 1997. restricts extremity blood flow causing the temperature of our fingers to drop up to seven degrees. shuts down digestion. 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. Killian Research Laboratories. Psychopharmacology (Berlin). Volume 10(6). 4 mg gum 10 bpm. affected by our addiction. while making us home to smoke’s more than 4. et al. . 2003. Volume 47(6). also.com & WhyQuit. Acute cardiovascular and sympathetic effects of nicotine replacement therapy. chewed or sucked. Cardiovascular Drugs and Therapy. J. et al. Smokeless Tobacco and Some Tobaccospecific N-Nitrosamines. Page 79. 72 Smith CJ et al.5 bpm)Houlihan ME.com 37 Nicotine is eliminated from the body at a rate of approximately one-half every two hours. tobacco diminished the accuracy of smell and taste. nicotine’s intake increases when its elimination is accelerated. A double blind study of the effects of smoking on heart rate: is there tachyphylaxis? Psychopharmacology (Berlin).74 that elevates blood pressure. http://tobaccodocuments. In addiction to stimulating the release of dopamine. Inc. 70 Spitzer. Pages 257-261 (2 mg gum average increase of 5 beats per minute [bpm]. Nicotine and sympathetic neurotransmission.000 chemicals or unadulterated oral tobacco’s more than 2. Elimination is accelerated by encountering stress. it becomes hard to find any aspect of life that wasn’t.550 chemicals.S. June 2003. drinking alcohol or consuming vitamin C. It changed priorities and consumed precious time. et al. Smoking it diminished lung function while gradually destroying the ability of our blood vessels to transport and deliver life-giving oxygen. Our body’s response to sensing danger or sudden stress is activation of the “fight or flight” pathways of the sympathetic nervous system. Whether smoked. to some degree. Nicotine’s presence altered our body’s natural sensitivities and diminished our ability to relax. Pages 336-341.© 2009 FFNicotine. Volume 11(3). dilates our pupils. Hypertension. WhyQuit. up to 81 potential carcinogens when smoking72 and up to 28 carcinogens in oral tobacco73. Volume 41(6).html 76 Haass M. 73 IARC Monographs on the Evaluation of Carcinogenic Risks to Humans. Nicotine chewing gum (2 mg. June 2006.75 that accelerates our breathing.

to stop responding to non-existent saber tooth tigers. Yet nicotine addicts will tell you that they need nicotine to relax! Fight or flight is anything but a state of relaxation. We’ll talk more about this later.3 to 2. That’s right. They stop. For now.inchem. a cigarette.The Journey Home arrival in the brain causes the release of noradrenaline (norepinephrine).79 table wine 3. The pH of Beer. http://www. vinegar a pH of 3.7. try to imagine what it is like to go hours or an entire day without having adrenaline being pumped into your bloodstream. which in turn causes more than 100 neuro-chemicals to prepare the body to run for its life or fight. 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. the movement of hydrogen atoms as an acid and a base neutralize each other. The never-smoker sighs then immediately reaches for a jack to change the tire. cranberry juice has a pH of 2. The smoker reaches for a .uk.38 Freedom from Nicotine . 81 Murphy and Son Limited. February 2003. with 0 being the strongest acid. Pure drinking water has a pH of 7 and fresh milk about 6. The rate of elimination of un-metabolized nicotine from the bloodstream depends in part on 77 The Merck Manuals Online Medical Library. It forces the stressed nicotine addict to service their addition and engage in replenishment before turning their attention to the underlying stressful event. INCHEM. On the acid side..1.murphyandson. Approximate pH of Foods and Food Products. get out and look at the flat.80 beer 3. A fluid with a pH of 5 is ten times more acidic than a fluid having a pH of 6.. and fear cause some of the body’s fluids to become more acidic.com/ 78 International Programme on Chemical Safety. The measure of the acidity or base (alkalinity) of a solution is known as its pH. AJ. 2008 . The Acidity of Wine. A never-smoker and a smoker both experience flat tires while driving in a freezing rain.7. worry. 80 Pandell.4.co.merck.. Emotional stress.3 to 3. 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. Nicotine. The pH scale ranges from 0 to 14. July 4. What’s it like to stop beating a tired horse.1. http://www. Acid-Base Balance. anger. Both human blood77 and nicotine78 are weak bases (alkaloids) having a pH of about 7.81 and whisky a pH of about 5. April 2007.3 to 4. 14 the strongest base.org 79 FDA. Disorders of Nutrition and Metabolism. But why? Have you ever watched a liquid baking soda solution. orange juice 3. including our urine. This accelerates removal of the alkaloid nicotine from our bloodstream. March 1991. and 7 being neutral. 1999.5.7 to 4. http://www.

It’s a matter of availability of sufficient oxygen to keep vigorously working muscle well fueled and alive.com 39 the pH of our urine. 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. Whether caused by sudden emotional turmoil.6 to a pH of 4.82 In one study. Volume 234(1).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.83 While we cannot avoid all stressful situations or prevent them from causing chemical interactions within body fluids. to play full-court basketball. What was it like to run like the wind. What they don’t seem to appreciate is the tremendous strain they subject their heart and body to when doing so.com & WhyQuit. Pages 13-19. When smoking. . Effects of urinary pH on cigarette smoking. an increase in urine acidity from a pH of 5. 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. 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. Pages 153-155. Journal of Experimental Psychology: General. Carbon monoxide is a colorless. July 1985. This is but one example of how nicotine addicts are at a disadvantage. What a wonderful problem to have. odorless toxic gas produced when any carbon-based material is burned. the greater the rate of nicotine depletion. to engage in an extended period of brisk physical activity without becoming seriously winded? What was it like to climb flight after flight of stairs. March 1977. including tobacco. there will be no impact upon nicotine reserves if nicotine isn’t present in our bloodstream. whether or not they cover the filter ventilation holes with their lips.© 2009 FFNicotine. 82 Schachter. Volume 106(1). Studies of the interaction of psychological and pharmacological determinants of smoking: II. the literature suggests that it has to do with how the kidneys function. 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. vitamin C or alcohol use. Although it sounds totally backwards. Early withdrawal is added to every stressful situation encountered. Nicotine renal excretion rate influences nicotine intake during cigarette smoking. the more acidic our urine. 83 Benowitz NL et al. Journal of Pharmacology and Experimental Therapy. S et al.

It's too little oxygen and too much gunk. January 1988. The primary function of our lungs is to allow the entry of life-giving oxygen from the atmosphere into our bloodstream. January 1. It's the same absorption rate as nicotine. ISBN 92 4 157213 2 (NLM classification: QV 662). British Medical Journal. when smoking. the carbon monoxide molecule always wins and the oxygen molecule is left behind. carbon monoxide’s long chemical bloodstream half-life of 2 to 6. Pages 169-179. 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 daily paint the inside of our lungs with the 4.85 What’s worse. The problem is. Ninety-seven percent of NNN (possibly the most potent lung cancer causing chemical of all) is not exhaled but remains within the lungs. Environmental Health Criteria 213 . We like to think that most of what we suck into our lungs is exhaled but it just isn’t so. A new method for estimating the retention of selected smoke constituents in the respiratory tract of smokers during cigarette smoking. 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. if both an oxygen molecule and a carbon monoxide molecule arrive at an air sac at the same time. Pages 77-79. Geneva. Imagine allowing all still functioning air sacs (alveoli) time to clean and heal. ISSN 0250-863X. Volume 19(2).5 hours86 destroys the ability of red blood cells to engage in transporting oxygen. This exchange of gases takes place within an estimated 480 million84 thinly walled air sacs called alveoli. 2004. and to then transfer carbon dioxide from our bloodstream back out into the atmosphere. Volume 169(1). 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.000 chemicals the tobacco industry collectively refers to as tar. WHO.87 Imagine traveling through life with lungs so marinated and caked in toxic tars that it significantly diminishes lung function.The Journey Home and the particular brand smoked. Ninety-seven percent of inhaled nicotine is not exhaled. Inhalation Toxicology. Carbon monoxide poisoning. 86 World Health Organization. Without oxygen the body’s cells suffocate and die. Think about that last puff. February 2007. What would it be like to experience a significant increase in overall lung function? Imagine gifting yourself 84 Ochs M et al. . Volume 296. The chemical attraction between carbon monoxide and hemoglobin is 200–250 times greater than with oxygen. But sucking large quantities of carbon monoxide into our lungs changes the playing field. 87 Feng S. 1999. American Journal of Respiratory and Critical Care Medicine. 85 Meredith T et al. One-half of the carbon monoxide in that puff will still be circulating inside your blood stream four hours later. The number of alveoli in the human lung.Carbon Monoxide (Second Edition).40 Freedom from Nicotine . once attached to hemoglobin. Pages 120-124.

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. et al. Pages 137-144.89 GABA. If you haven’t heard others say it you certainly heard the tobacco industry marketing suggest it. Volume 13(6).com 41 the ability to build cardiovascular endurance. November 2007. not nicotine.88 our stress busting neurotransmitter. Nicotine self-administration differentially regulates hypothalamic corticotropin-releasing factor and arginine vasopressin mRNAs and facilitates stress-induced neuronal activation. Pages 578-582. 2008. arginine vasopressin. et al. Pages 907-916. Volume 115(1). 2008. 93 Lage R. Pages 705-724. Volume 22(9). mediates or regulates are acetylcholine. 90 Zhu PJ. 88 Rausch JL et al.91 glutamate. Role of the glutamatergic system in nicotine dependence. May 2004. Nicotine treatment regulates neuropeptide S system expression in the rat brain.92 neuropeptide S. Pages 1129-1135. Metabolism.com & WhyQuit. to have nearly all your hemoglobin again transporting life-giving oxygen. 1989.2008.94 epinephrine and norepinephrine. to decide which neuro-chemicals your personality and awareness will sense? Forgotten Senses We sometimes hear tobacco users tell us that they smoke. Pages 2773-2782. et al. 89 Yu G. CNS Drugs. What is it like to navigate nicotine dependency recovery. It isn’t that the basic person and personality underlying nicotine dependency is somehow different. Journal of Neuroscience. anger and depression. Volume 28(11). Acute effects of nicotine on serum glucose insulin growth hormone and cortisol in healthy smokers.90 glucose. with ties to mood. 94 Zhang J. arrive home and for the first time in a long time allow life. Nicotine Induces Resistance to Chemotherapy by Modulating Mitochondrial Signaling in Lung Cancer. August 1. Aside from dopamine. Progress in Neuropsychopharmacology & Biological Psychiatry. Neurotoxicology. It’s that their addiction has the wrong chemicals flowing at the wrong times. Neuroscience. March 12. Volume 53(5). 92 Liechti ME.93 antiapoptotic XIAP.© 2009 FFNicotine. et al. Volume 28(6). Nicotinic receptors mediate increased GABA release in brain through a tetrodotoxin-insensitive mechanism during prolonged exposure to nicotine. 91 Morgan TM. 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. 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. impulse control. et al. Among the estimated 200 neuro-chemicals that nicotine controls. . Effect of nicotine on human blood platelet serotonin uptake and effluxm. nicotine has command and control of serotonin. The truth is that powerful tobacco toxins rob users of the ability to accurately smell and taste. chew or dip for the flavor or aroma. American Journal of Respiratory Cell and Molecular Biology. [Epub ahead of print]. 2002.

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

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

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

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

Grand Prix.The Journey Home bit later. Satin. and even less about nicotine dependency recovery and the path home. Lucky Strike. The Easy Way to Stop Smoking. Vantage. 2006 at age 72. and Yours. Springwater. Belair. Vol. Let’s explore a few of the more common rationalizations. USA Gold. Wild Geese. except the truth: that we do so because we must. Merit. Passport. 1985.46 Freedom from Nicotine . We do so because escalating anxieties begin to hurt when we don’t. Class A. Rave. Issue 16. it has little sustaining power. tobacco companies spend at least $14 billion annually to keep us convinced that we use their products for every reason imaginable. Newport. Eagle. Natural American Spirit. Knights. The most famous smoking rationalization book is “The Easy Way to Stop Smoking99” by the late Allen Carr of England. Wave. I must confess. U. Pages 3461-3469. Sterling Publishing Company. Marlboro. Kool. Riviera. Cambridge. 99 Carr. Tempo. Parliament. Mustang. Tourney. Roger. Prince. Sonic. Wildfire. Lark. August 2002. Austin. yet more than 40 times he teaches readers that successful recovery involves killing “monsters” that reside within. Monarch. Misty. some of my own early writings actually suggested such rubbish before Joel taught me otherwise.S. Think about the image. Liberty. Sundance. Rosebud. Champion. 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. Chemical to Demon It is not unusual for those addicted to nicotine to invent destiny controlling monsters and demons inside their bodies and minds. Allen. Pure Natural. pleasure. Basic. Bronson. Virginia Slims. Pride. Ending his five pack-a-day dependency likely contributed to buying him another 26 years of life. Tobacco industry marketing is designed to feed the addict’s mind in supporting drug use rationalizations. Players. Camel. to be cool. Jade. Savannah. Southern Harvest. Now. Journal of Clinical Psychology.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. et al. Passion. while fear can motivate action. Main Street. Pyramid. price. who we lost to lung cancer on November 29. Windsail. 2004 Edition. Maverick. Quality. We can only stay afraid for so long before growing numb to it. Sport. Signature. Flavor. Gold Coast. Bucks. status and message conveyed to both youth never-smokers and hard core smokers by cigarette brand names such as: Alpine. 20. Palace. Triumph. . Best Value. Inc. Tobacco use outcomes among patients with lung cancer treated for nicotine dependence. Viceroy. Like me. True. Allen was a former thirty-year smoker. Allen’s book focuses almost exclusively on a single aspect of recovery. Eclipse. rebellious or make new friends. aroma. Wildhorse. using honesty to demolish and destroy smoking rationalizations. 98 Sanderson CL.

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

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

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

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

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

yuku. 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. and when it comes down to it. oh. To one degree or another. a few lousy cigarettes and a whole bunch of what now seem to be insignificant cigarettes. 2001.The Journey Home “I simply point out that we have a mathematical problem occurring here. we are left falsely convinced that nicotine use defines who we are. If we can no longer remember and explain what it felt like to reside inside our mind prior to nicotine taking control. they have to be accompanied by all of the mediocre and miserable ones. “Boy.52 Freedom from Nicotine .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. or standing in line to buy more nicotine.. the dirty brown film on the inside of the car windshield. They have come up with five to seven good cigarettes yet they are smoking forty or more cigarettes a day..ffn.” Regarding the few identified as “good cigarettes. do we like devoting an hour and a half each day to feeding our addiction? What about often feeling hurried. 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.. “all of them. http://www. "How much do you like smoking? Do you like smoking more than you like something like. 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. if we cannot recall the calm and quiet mind we once called home. that ending its use is akin to starving ourselves to death. attempting to run and being left with a throbbing heart that seems to want to explode.” Joel poses a follow-up question.” As Joel notes. J. being unable to smoke while at work. are we saying we like them too?105 Furthermore. I don't know.. Where are those other cigarettes?” As Joel points out.something like maybe. while there may be some good ones. rush hour anxieties depleting nicotine reserves quicker. even the good ones are killing them. do I miss smoking!” March 9. “So here we have a few good cigarettes.com/topic/20665 .

March 25. According to a once secret 1983 Brown & Williamson research memo. 1983. Like taking the time to calm ourselves by counting to ten. what’s love got to do with it? “It relieves stress and anxiety” It is normal and natural to believe that smoking is a stress buster. 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. chewed or dipped. which accelerates depletion of blood serum reserves of the alkaloid nicotine. Joel makes one final yet important point. even if the flat tire or other stressful situation is tackled and resolved. that it calms us during crisis.library. 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. Whether smoked. Feeling the physiological effects of stress causes kidney urine acidification. Without replenishment. nicotine replenishment totally ignores the event. When does nicotine ever resolve the underlying crisis? If the tire was flat. as they only need to endure the stressful event. While it calms for the moment. If some event made us angry. “People smoke to maintain nicotine levels” and “stress robs the body of nicotine.com 53 lows? As real drug addicts in every sense. The crutch and nicotine’s 106 Brown & Williamson Tobacco Corporation. How could we not believe it? We felt it happen hundreds or maybe even thousands of times.© 2009 FFNicotine. But as reviewed in the previous chapter. 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. with blind obedience to a true chemical dependency.”106 Stressful events turn body fluids more acidic. Conflict resolution does not ease withdrawal. Only re-administration of nicotine or navigating withdrawal and the up to 72 hours needed to eliminate nicotine from the body can bring relief. not nicotine withdrawal too.ucsf. implying a smoker smokes more in times of stress due to withdrawal. Internal Correspondence.com & WhyQuit. not to relax. Unlike total nicotine elimination. nicotine does not relieve anxiety but only its own absence. Nicotine’s false calming effect quickly becomes a rationalization crutch reached for during stressful situations.edu/tid/uly04f00 . stress relief is one the biggest rationalization shams of all. http://legacy. it was still flat. the nicotine addict still is not going to feel good. replenishment’s relief is temporary. Bates Number: 670508492.

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

none! We blame continuing use on what we describe as tobacco’s wonderful smells and tastes. or if we do that it’s just some “nasty little habit”. A 1972 memo from Brown & Williamson consultants entitled “Youth Cigarette – New Concepts” recommends the company use a "sweet flavor cigarette. M-NRQ and HONC. existence and depth of nicotine dependency. This rationalization totally ignores the hundreds of flavor additives that the tobacco industry uses to engineer an amazing spectrum of smells and tastes. “I’m just a little bit addicted” With nicotine dependency diagnostic standards bearing official looking acronyms such as DSM-IV. Not Much of a Smoker. But as to how deeply we’ve walked into dependency’s forest and measuring just how lost we’ve become. our level of tolerance.” why pretend superiority once a full-fledged nicotine addict? See pretending superiority for what it really is. It’s our problem. 2004. Kathleen. 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. Originally posted at MSN’s Freedom from Tobacco’s on February 29. being a little bit addicted is like being a little bit pregnant.. MNWS. stand back as we’ll likely want to chew or set them on fire too. The only lasting solution to anxieties brought on by rapidly falling nicotine reserves. ." It also recommends appleflavored cigarettes.com 55 stimulated dopamine “aaah” sensation or hiding from life is an answer or solution. is to bring active nicotine dependence to an end. having lost the ability to simply say “no.© 2009 FFNicotine. much is being made of the validity of research standards for assessing the onset. and today shared on Yuku's Freedom from Nicotine forum on the site's Rationalizations message board. It is normal to want to rationalize that we don’t have a problem. “Apples connote goodness and freshness and we see many possibilities 108 Craig. But if any are ever soaked in nicotine. Honey might be considered. anxieties that interfere with healthy conflict resolution. or if not and we really are addicted that we’re just a little bit addicted. an addiction minimization rationalization that keeps you behind bars. We may discover that we need to learn to address the root causes of once suppressed anxiety or anger in positive and healthy ways.108 The easiest dependency comparison standard is how frequently we use nicotine. As we climb back into our mind’s driver’s seat we need to listen to our feelings and emotions.com & WhyQuit. “I do it for flavor and taste” Taste? Taste? How many taste buds are inside human lungs? Answer: zero.. It's a well-known fact that teenagers like sweet products. FTND. But let’s stop kidding ourselves. 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 ignores the fact that hundreds of other plants. Whether our brain demands a single nicotine fix daily or thirty.

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

dip or chew. The aroma of coffee flowing through the automatic brewer often awakens me and the pot is more than 50 feet away. As we navigate recovery it's important to understand the role nicotine played in regulating blood sugar. . Boredom is thought to be a means by which the mind motivates action. It isn’t necessary to eat more food but to learn to spread our normal calorie intake out more evenly over the day. If excited or busy we may not even notice nicotine refueling. et al. so as to keep blood sugar levels stable.© 2009 FFNicotine. Fresh air and exercise are far healthier brain stimulants. it is also a super toxin.com 57 more of the four basic tastes: sweet. 2008 [Epub ahead of print]. whether bored or not. Once our senses have healed. We probably won't worry about concentration if chronic nicotine use destroys too much brain gray matter or causes a stroke. sour and bitter) by 71% in smokers smoking 20 or more cigarettes per day.com & 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. The half-life of nicotine in the human body is about 2 hours. and promotes hardening of the arteries through angiogenesis. Although nicotine is undeniably a stimulant that stimulates fight or flight pathways and excites certain brain regions. It causes us to seek accomplishment and the dopamine “aaah” reward that come 110 Vennemann MM. vasoconstrictor. “I do it to relieve boredom” It's easy to relate nicotine use to boredom. Personally. Concentration problems stemming from low blood sugar can be avoided by drinking plenty of fruit juice (cranberry is excellent) during the first three days. Most do so early and often. salty. Journal of Neurology. effectively feeding us with every puff. in reality we need to replenish whether we are bored to death. The association between smoking and smell and taste impairment in the general population. many of us will find that coffee’s smell and taste actually improves. Nicotine released stored fats and sugars into our blood. having the time of our life. Have you ever noticed the minor anxieties that occur when bored? It’s why we talk of “relieving” boredom. smells and flavors may not be better but will likely be more accurate. However. 110 As Joel teaches. July 28. Also try not to skip any means for the first few weeks. “It helps me concentrate” Introducing vast quantities of carbon monoxide into the brain by smoking nicotine does not improve concentration. my morning coffee experience is far richer than when smoking. Most don’t wait for the onset of depletion anxieties before tanking up again. and when things are normal or somewhere in-between. as its absence can cause the temporary impairment of concentration and clear thinking.

58 Freedom from Nicotine . Tobacco industry store marketing almost daily crams pleasure suggestions down our throats and into our subconscious minds. The pictures associated with pleasure marketing almost always depict smokers laughing. productive and joyful ways. the onset of early nicotine withdrawal is another matter. It’s sad to think that the mind views successful nicotine replenishment as a form of accomplishment. Playing upon dopamine's "aaah. we now have nearly an extra hour each day to either fill with some new activity or to sense boredom’s anxieties. If we engage in nicotine replenishment ten times per day. satisfaction or joy. While we can endure boredom. Recovery presents a substantial increase in opportunities to call upon our boredom rationalizations. chew or dip due to boredom. We are true drug addicts. Wowsers! Maybe that’s why we make such a powerful association between nicotine use and boredom. Boredom can be a productive emotion. “I do it for pleasure” “I smoke for pleasure. our subconscious is always listening. looking carefree and having fun. over and over again. While the conscious mind may not be noticing them. Why would they? Escalating nicotine depletion anxieties demand replenishment. we steal them.” Pleasure? It’s the Newport sales cry and it’s highly effective. With the single act of replenishment we satisfied both. Pleasure rationalizations sink their teeth into nicotine’s dopamine high while ignoring the anxieties of nicotine’s low. and each averages five minutes. Hopefully we will spend it in healthy." they tout satisfaction as why smokers smoke.The Journey Home with anticipating completion and completing each task. 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 . Instead of earning the rewards that boredom’s anxieties seek to motivate. do we seek nicotine’s high for pleasure or due to chemical obedience. a source of delight. Pleasure is defined as a state of gratification. As such. 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. Recovery will clearly add additional free time to each day. We didn’t smoke.

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

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

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

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

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

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

2008. November 14. Why? We need not guess as to what happens inside a human brain that’s subjected to nicotine during recovery. 2008.United States. Cigarette Smoking Among Adults .com & WhyQuit. failure to self-discover or to be taught this law is a horrible reason to die. Forward by WHO Director General. Sadly. Centers for Disease Control. the tobacco epidemic killed 100 million people worldwide. August 2006. that just one hit of nicotine will create a high degree of probability of a full relapse. 118 U. Centers for Disease Control. Archives of General Psychiatry. Volume 57(45).© 2009 FFNicotine. cocaine or heroin addiction. Pages 1221-1226.S. The MPOWER Package.118 There is no lack of desire or effort. 2002.117 and 40% make an attempt of at least one day.S. The Law is rather simple. at least 70% of surveyed smokers say they want to stop. The evidence seen on brain PET scans is undeniable. Cigarette Smoking Among Adults . 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.119 116 World Health Organization. During the 21st century. captivating the same brain dopamine reward pathways as alcoholism. WHO Report on the Global Tobacco Epidemic. . what they do not know is “how. and (3) that once arrested. “Administration of a drug to an addict will cause reestablishment of chemical dependence upon the addictive substance." The Law Defined According to the World Health Organization. Volume 51(29). 2007.United States.”116 Year after year. Pages 907-915. Cigarette smoking saturates brain alpha 4 beta 2 nicotinic acetylcholine receptors. 2000. July 26. Pages 642-645. Fresh and Alive. Weekly MMWR." Whether users know it by name or simply understand the basic premise. Weekly MMWR. Volume 63(8). it could kill one billion. 2008. It is as fundamental as the law of gravity and refusal to abide by it may result in serious injury or death. The “Law of Addiction” is not man-made law. (2) that once established we cannot cure or kill an addiction but only arrest it. 117 U.com Chapter 4 65 The Law of Addiction "Administration of a drug to an addict will cause re-establishment of chemical dependence upon the addictive substance. regardless of how long we have remained nicotine free. It states." Mastering it requires acceptance of three fundamental principles: (1) that dependency upon using nicotine is true chemical addiction. 119 Brody AL et al. “In the 20th century.” Key to breaking free and staying free is an understanding of the "Law of Addiction.

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

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

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

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

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

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

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

" He asserts that. Experts advise smokers that the "key" to successful recovery is to not stop using now. 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. setting quit dates and following stringent protocols until the magic day arrives. Pages 827-832. That’s right.© 2009 FFNicotine. but to pick some future date such as our birthday.6. 128 Ferguson SG. “My gut feelings here.Now or Later? None of our prior recovery attempts failed because we selected the wrong date.com & WhyQuit. et al. Most people think that when others quit smoking that they must have put a lot of time into preparations and planning. New Years or our nation’s national stop smoking day and then to plan around it. Pages 458-460.6 times more successful in lasting at least six months than attempts planned in advance.S. et al. . Nicotine & Tobacco Research.128 According to Joel Spitzer. "conventional wisdom in smoking cessation circles says that people should make plans and preparations for some unspecified future time to quit.com Chapter 5 73 Packing and Planning for the Journey Home When to Start Home .” 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. and (3) those who became sick with a cold. July 2009. "Catastrophic" pathways to smoking cessation: findings from national survey." In an email to me Joel wrote. this kind of action plan is rarely seen in real-world quitters. Unplanned quit attempts--results from a U." he says. "Rarely do those with the longest initials for credentials do real research on how people stop smoking. who threw their cigarettes over their shoulder and never looked back. the flu or some 127 West R. If he were committed to it he would just do it – not plan it.127 A 2009 study confirmed increased odds of 2. British Medical Journal. I think the difference between planned and unplanned is that a person who is planning to quit isn't really committed to quit. Volume 332(7539). (2) those given an ultimatum by their doctor "quit smoking or drop dead". and this is not news to them. When it comes down to it. the real experts are millions of long-term successful ex-users. sample of smokers and ex-smokers. no packing at all! The study’s authors were shocked to learn that unplanned attempts were 2. Volume 11(7). or today. February 2006. Joel has long shared an article he calls "Setting Quit Dates. They failed because we failed to understand and master the core principles underlying our dependency upon nicotine.

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

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

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

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

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

But if the cost of today’s supply of nicotine is our primary recovery motivation. I just glanced and according to my computer’s desktop “quitting meter.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. pouch or box? A few dollars? If we focus upon total savings (or total cost) instead of the cost of our daily or weekly supply. Nicotine’s lifetime loyal slave. initially fear is an extremely positive force. It may have been what motivated you to start reading this book. not daily cost The final motivation we may want to consider shifting and recasting is cost. Do it for total savings. my savings have been significantly greater. 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 such. those tissues not yet destroyed will mend and repair. during the past 9 years.S. If given the opportunity to heal. As to noticeable tobacco related health concerns. We can only remain afraid for so long. cigar. We can only look at so many photographs of diseased lungs or mouth cancers before growing numb to them. In reality. as this hard core addict could not fathom seeing such waste. South Carolina continues to have the lowest cigarette taxes and cheapest nicotine in America). Put your body’s ability to heal to work for you. Fewer smokers mean that the tobacco industry must charge remaining smokers more money in order to satisfy profit-concerned shareholders. 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.00 (U. our core motivation is allowed to grow instead of serve as a source of increasing temptation. But fear suffers from a lack of sustainability.com & WhyQuit.© 2009 FFNicotine.50 per pack (an addict’s paradise. wad or piece? What’s the cost of a single pack.” at $2. pinch.) by skipping 201. what is the actual price of relapse? How much does it cost to bum or be offered a cigarette. 2 months and 11 days I’ve saved $25. I rationalized that purchasing an entire carton would force me to continue smoking. The cost of satisfying the brain’s demand for nicotine continues to rise as governments use tobacco tax increases as motivation to induce cessation.203.632 once mandatory nicotine feedings. I was one of those smokers who always thought that tomorrow would be quitting day. tin.

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

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

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

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

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

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

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

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

Ex-users . about ex-users. Like having a medical chart during a hospital stay. a non-event or easy. that it left very little impression. Doing so has likely kept associated “aaah” sensation memories teasingly alive. stupid. make a few progress notes. J. they may look back at breaking free as having been common sense. The mind suppresses negatives and forgets. Imagination is the only limit in identifying sources of motivation and support. Their memories of the challenges of early recovery have likely been suppressed. Ink on paper or words typed into a computer do not.ffn. Try to get them to put a date on it. A few follow-up questions and I think you’ll discover that the event was really a non-event. expensive. try to get them to be accurate in dating and describing it. . that is a promise.Ex-users can serve as an experienced source of support. While most will have forgotten the bad. How intense was it? Then ask them about the time before that. Give yourself a little relapse insurance. no big deal. Permanently preserve and pack core your recovery motivations and a bit of what life in bondage was like.The Journey Home record of the first two weeks of recovery may be as simple as a few notes on a calendar. http://www. if the rose bud has stopped opening. wondering if it’s going to remain this way for good. 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.yuku. A word of caution. crazy” or insane. They can provide support and perspective during challenge. disgusting. As your journey continues. Ask ex-users how long it has been since their last significant challenge. 2002. March 3. a pad or an e-mail that we send to ourselves. We may feel stuck in conscious thought fixation.com/topic/11406. Ask them how long the challenge lasted and what it felt like. Most ex-users we know already reside here on Easy Street. the rose bud is still opening. Others will look back upon their years of nicotine use as having been “vile. Imagine being able to then and there look back and read our own progress notes of what each day was like. “I don't know if I have another quit in me”. though. some have continued to believe in a few of their old nicotine use rationalizations. Although at times nearly impossible to see. where we no longer sense improvement.88 Freedom from Nicotine . Between months one and three it isn’t unusual to hit a period where recovery seems to have reached a plateau.139 As such. progress lulls or complacency. 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. 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. 139 Spitzer.

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

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

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

that it is what “real” grown-ups do. WhyQuit. use it as another motivation for staying free. visitation and child abuse determinations. engineered to penetrate human tissues at varying rates of speed. in hotel rooms. 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.92 Freedom from Nicotine . Carcinogens and Chemicals. March 18. cartons. bags. In case you haven’t noticed. turn the page. Strip away the rainbow of colors. J. Cigarette Additives.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. We’re seeing stories of smoking being banned on all hospital property. pouches and tubes. playgrounds. We’re now watching employers not only discriminate in refusing to hire tobacco users but some actually firing employees testing positive for nicotine.143 Instead see a vast array of different doses of nicotine. Social controls . February 7. 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. boxes. 143 Polito. . WhyQuit.Nicotine Addiction Central. Instead of being used by it. You’re looking at bait and it works. Convenience Stores . in parks. cans. Turn store marketing on its head. 2005. Many parents are increasingly confronted with the choice of buying food for their children or nicotine for their addiction. after affording them a period of time to break-free. and even in company or government owned vehicles.142 Look at the hundreds of brightly colored packs. J. a rite of passage. 2006. Fuel and living costs are now rising faster than income.com.com. Collectively they ooze the impression that users can’t wait to awaken each day so we can run down to the store and try a new flavor. They also face tobacco tax increases by governments that place coercion and force above 142 Polito. outdoor sporting events. on beaches. the fancy packaging and the almost 700 documented tobacco flavor additives.How did you react to anti-smoking news stories or to stories about new tobacco health concerns? Did you instantly change the channel. there is a movement sweeping the globe as workers and nonsmokers reclaim their indoor air. 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. tins.

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

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

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

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

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

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

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

DrugAbuse. Not only are we starting to feel tipsy. National Institute on Drug Abuse website. as reviewed in Chapter 2. No saber tooth tiger to fight or flee. February 2008. Neuropharmacology and Biology of Neuronal Nicotinic Receptors. . Nicotine stimulates the body’s central nervous system while alcohol depresses it. 148 Hanchar HJ. Volume 68(8). our nicotine reserves are now declining faster than normal. “Bartender. our newfound sense of alertness instead emboldens us ask for another round. et al. Why ex-users may feel alcohol effects sooner . the more sedated our nervous system becomes. Pages 105-114.100 Freedom from Nicotine . I’m ready for another drink!” 15(2).gov. Alcohol stimulates GABA production (gamma-aminobutyric acid). 147 Koob GF. Biochemical Pharmacology. Addicted to Nicotine. which produces a sedating effect147 while impairing muscle (motor) control.150 When drinking alcohol. October 2004. in-born “fight or flight” neuro-chemical response is fooled into believing that danger is present and begins to stimulate an alcohol sedated body. stimulating adrenaline and noradrenaline release. Alcohol and Alcoholism. A role for GABA mechanisms in the motivational effects of alcohol. thus more rapidly drawing out and depleting reserves of the alkaloid nicotine.There are a number of nicotine/alcohol interactions including the combined effects (or synergy) of both alcohol and nicotine stimulating our brain dopamine pathways. Sept-Oct. The more we drink. A third interaction may leave us feeling intoxicated sooner. 2006. KJ. 2007. Just one powerful hit of nicotine and in addition to an exaggerated dopamine “aaah” our automatic. alcohol use causes our urine to turn more acidic. the more acidic our urine becomes and the quicker our kidneys eliminate the alkaloid nicotine from our bloodstream. 149 Kenneth J. March 2005. Volume 196(2).146 Additionally. Adrenaline. Pages 339-345. Digestion is shut down so that extra blood can be diverted to our muscles. hearing perks up and stored fats and sugars are pumped into our bloodstream to provide an instant source of energy. Our heart pounds faster and our breathing rate increases. We’re far too vulnerable during withdrawal to chance using a substance that relaxes resolve or inhibits judgment. Volume 42(5). Effect of transdermal nicotine replacement on alcohol responses and alcohol self-administration. focus improves. et al. Kellar. noradrenaline and cortisol are released into the bloodstream.148 Nicotine stimulates fight or flight pathways. GABA production is stimulated and we soon begin noticing gradual sedation and anesthesia type effects.The Journey Home how to confront and extinguish alcohol related nicotine use cues once peak withdrawal has passed. 146 Tizabi Y. An alcohol-depressed nervous system has just experienced some degree of stimulation. Combined effects of systemic alcohol and nicotine on dopamine release in the nucleus accumbens shell. article updated May 19. Psychopharmacology (Berlin). Alcohol-induced motor impairment caused by increased extrasynaptic GABA(A) receptor activity. Our pupils dilate. Page 413-416. Volume 8(3). Nature Neuroscience. Pages 189-200. The more we drink. 150 McKee SA. www. Pages 1515-1525.149 This is why alcohol induced feelings of becoming sedated or even sleepy can be diminished by stimulating the body with nicotine.

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

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

One long-term study followed weight change and body mass index (BMI) for 36 months. No considerable long-term weight gain after smoking cessation: evidence from a prospective study. Surgeon General in his 1990 report on “The Health Benefits of Smoking Cessation. et al. et al.162 If true. improved senses of smell and taste (most notably sweets and salts). The American Heritage® Dictionary of the English Language. the average weight gain was only 5 pounds (2.158 These processes themselves consume energy. Volume 35(2).”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.d. Obesity (Silver Spring). International Journal of Obesity. (n. International Journal of Obesity. Pages 353-361. Retrieved August 06. (n. Associations between long-term physical activity. waist circumference and weight gain: a 30-year longitudinal twin study.” “The average weight gain among subjects who continued to smoke was 1 pound. February 1982. et al. Pages 739-745. Smoking cessation and severity of weight gain in a national cohort. It found that the “contribution of smoking cessation to the BMI increase was practically negligible with “no considerable long-term weight gain. Pages 353-361. Surgeon General. from Dictionary. from Dictionary.com 160 John U. The Health Benefits of Smoking Cessation.000 grams or 2.3 lbs in women) also found that while smokers weighed less than never-smokers prior to quitting. et al.). June 2005.8 kg or 8. February 2008. Thus. Pages 409-414. February 2008. et al. also see. New England Journal of Medicine. Pages 289-295.164 hand to mouth oral gratification replacement. Physical inactivity and obesity: a vicious circle. European Journal of Cancer Prevention. February 2008. “Basal Metabolic Rate” or BMR is the rate at which the body expends energy while at complete rest. Pages 366-380. 163 Wack JT. “they weighed nearly the same” at one-year follow-up. also see.S. smoking cessation produced a four pound greater weight gain than that associated with continued smoking. 1991. 161 U. Waller K.com 103 substances necessary for life are synthesized or created. 2008. Volume 14(3). Fourth Edition.com 159 basal metabolic rate.”160 Most shorter studies report weight change results similar to those shared by the U.000 people and although “four-fifths of smokers gained weight during recovery.3 kg). a report of the Surgeon General.2 lbs in men and 3.8 kg or 6. . A 1991 study which found slightly greater weight increases than reported by the Surgeon General (2. It is expressed as “the calories released per kilogram of body weight [1 kilogram equals 1. Waller K. Volume 32(2).” The Surgeon General also found that less than 4% gained more than 20 pounds. Volume 16(2).S. 2008. Smoking and its effects on body weight and the systems of caloric regulation. extra food or less exercise. Associations between long-term physical activity.© 2009 FFNicotine. Volume 32(2). waist circumference and weight gain: a 30-year longitudinal twin study. 158 metabolism. March 14. Retrieved August 06.”161 The report examined 15 studies involving 20. 164 Pietiläinen KH. and the end result is nearly the same body weight as a comparable never-smoker.). Fourth Edition. 1990. The American Journal of Clinical Nutrition.d. Volume 324(11).com & WhyQuit. is weight gain inevitable? Are we simply returning to our “natural” body weight? Theories as to potential causes are many163 including genetics. 162 Williamson DF. et al. The American Heritage® Dictionary of the English Language.2 pounds] or per square meter of body surface per hour.

The Journey Home diminished exercise (isolation). Instead of allowing the brain time to restore natural pleasure pathway 165 Hall KD. Volume 32(3). As a general rule it takes 3. . which the study attributed to metabolic change. making recovery more inviting. during the first few days of recovery.500 extra calories to add one pound of body weight and it takes burning 3. changes in diet.165 Using these figures. Smoke and mirrors: magnified beliefs that cigarette smoking suppresses weight. How to gain lots of extra weight .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. Turning to and adopting food as a dopamine replacement crutch is a sure fire means of adding weight gain. While normal healthy eating stimulates dopamine. Over-eating cannot replace the stimulation effects of missing nicotine without leaving us as big as a house. stimulation from normal eating may no longer feel sufficient. Pages 573-576. The obvious question becomes.104 Freedom from Nicotine . as most of us used nicotine to steal unearned dopamine every waking hour of every single day. Addictive Behaviors. the cessation weight gain math usually doesn’t add up. while actually declining for some. et al. According to the Surgeon General. 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. Also keep in mind that study weight findings reflect averages. about half of smokers believe that smoking nicotine aids in controlling weight. March 2008.569 middle-aged men who stopped smoking found that at one year they had consumed an average of 103 fewer calories per day. do “weight-concerned smokers endorse exaggerated beliefs in the ability of smoking to suppress body weight?” Research suggests they do.500 calories to shed one pound. up to 4% clearly went overboard with food during recovery. It isn’t easy pinpointing the cause for consuming or burning an extra calorie. especially when our metabolism slows as we age. and binge eating. As seen above. October 2007. with zero change in diet or activity. Volume 32(10). 166 White MA. it would take 34 days without nicotine before metabolic changes resulted in one pound of weight gain. A study of 6. Pages 2200-2210. Still. What is the required energy deficit per unit weight loss? International Journal of Obesity. 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. some try. some find themselves camping out inside the refrigerator or in a bag of potato chips while “aaah”ing themselves sick with food.166 It also suggests that education may help correct exaggerated weight control beliefs. it’s about stealing the brain’s pleasure chemicals. something we can pretend is totally beyond our ability to control (not increased eating or lack of activity).

March 27. 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. Neuron. 171 Saules KK. Volume 5(4). Pages 608-614. It allowed us to eat one or two larger meals each day and then use nicotine to release stored reserves. Pages 353-63. Spring 2001. November 2004. It pumps stored fats and sugars into the bloodstream via the body’s fight or flight pathways. Pages 79-83. Eating Behaviors. Obesity.Binge eating reflects a loss of control. Volume 2(1). So. Now. Binge eating . That 20+ pound bag of rocks they are carrying makes daily exercise more difficult.© 2009 FFNicotine. instead of the former smoker’s bloodstream being filled with oxygen reserves sufficient to allow prolonged vigorous physical activity. Volume 16(3). 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. repeatedly doing so could result in binge eating becoming hunger’s conditioned response.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. the relapsed addict is heavier. But there’s also one massive distinction. that is. Eating Behaviors. et al. et al. It is not "either/or": activation and desensitization of nicotinic acetylcholine receptors both contribute to behaviors related to nicotine addiction and mood. thus less likely.com & WhyQuit. April 2008. craving. Instead of extra pounds being counterbalanced by greater self-esteem and self-worth at having broken free. Progress in Neurobiology. Loss of control is central to psychological disturbance associated with binge eating disorder.169 The primary psychological binge-eating cue is waiting too long before eating and sensing the onset of hunger. Pages 329-342. Which factors do provoke binge-eating? An exploratory study in female students. et al. Binge eating can feel like attempting to satisfy hunger with a shovel. March 2008. and likely more depressed. Effects of disordered eating and obesity on weight. the significantly heavier relapsed smoker feels the effects of an oxygen-starved bloodstream that is once again occupied by large quantities of toxic carbon monoxide. less healthy. Volume 84(4). Volume 57(6).170 Although it may feel like the only way to satisfy a hunger craving is to eat as much food as quickly as possible. Pages 930-941.com 105 receptor counts and sensitivities. the brain doesn’t die without nicotine. the extra pounds usually remain following relapse. and food intake during ad libitum smoking and abstinence. being unable to stop eating or control what or how much is consumed. . As nicotine addicts we use nicotine as a spoon. 168 de Araujo IE. Food reward in the absence of taste receptor signaling. et al. 2008.171 167 Picciotto MR. again engaged in the gradual self-destruction of their body’s ability to receive and transport oxygen.168 Clearly there is significant overlap in how food and nicotine affect brain reward and craving pathways. 169 Colles SL. 170 Vanderlinden J.

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

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

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

It’s physical and psychological dependence upon a chemical that shatters lives. British Medical Bulletin. I got my wish.175 That does not mean that two new ex-users navigating recovery together can’t both succeed. Pages 3-11.5 years of life expectancy. the other will follow suit. Volume 51. We see it all the time. Successful recovery isn’t about coming together to commiserate or share addiction war stories. It’s about taking an honest and informed look at where we were and the choices we made. April 8.S. Instead. the average female claimed by smoking loses 14. Smoking is blamed for 20% of all deaths in developed nations. I recall two things about that experience.© 2009 FFNicotine. 177 Centers for Disease Control.United States. 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. My best friend and I became “recovery buddies” in 1984.177 Waiting on our partner to be our “recovery buddy” can prove deadly. I waited. April 12.com. JR. 176 Wald NJ and Hackshaw AK. Pages 300-303. roughly 1 in 8. I also recall that within an hour of learning that he’d relapsed. as long as neither allows nicotine back into their body it is impossible for either to relapse.2 years. serious recovery programs partner new ex-users with stable long-term ex-users.7 who attempt recovery will succeed in remaining nicotinefree for six months. and waited and waited for dear friends to stop with me. In fact. Volume 52(1). Number 14. at Page 301. Each year millions surrender life itself rather than stop smoking it. Years of Potential Life Lost. as they had never been addicted to any chemical in their life. Annual Smoking-Attributable Mortality. It was the only time during our friendship that we’d ever yelled at each other. 2002. Cigarette smoking: an epidemiological overview. 2002. He attended a 2002 recovery seminar I presented at 175 Polito.. The death toll is staggering. But the story had a healthy ending. 1995–1999. It isn’t dependent on being able to lean on a person who ended nicotine use with us but understanding what is required to succeed or fail. I wanted rock solid support from two daughters who couldn’t possibly understand my challenges. I relapsed too. Statistically. Morbidity and Mortality Weekly Report. There were a number of times during my thirty-year struggle where I wanted others to pick me up and carry me home. and Economic Costs . 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.com & WhyQuit. Finally. But this isn’t Romeo and Juliet being played out on some grand scale.com 109 addicts creates a greater likelihood that should one relapse. One partner needs to go first and blaze a trail home that the other can eventually follow. Does the Over-the-counter Nicotine Patch Really Double Your Chances of Quitting? WhyQuit. January 1996. . It isn’t love reaching for a deadly chemical. while the average males loses 13.176 Here in the U. Some might make the same comparison to their relationship with nicotine.

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

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

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

com. coping skills development. Pretend that together we concoct a new magic quitting product called Billy Bob's Lima Bean Butter. hypnosis. JR. nicotine inhaler or Zyban (bupropion). 184 Polito. magic herbs.com & WhyQuit.8%) was significantly lower than in 2006.S. April 8. and that those going cold turkey were twice as likely to succeed as those using the nicotine patch. 186 Polito. Even in the face of a sea of magic cures that include an array of nicotine replacement therapy (NRT) devices. these statistics are the odds of successful recovery that an uneducated “on-your-own” quitter. 2007.9% in 2004.186 We nicotine addicts make extremely easy prey. No. and 20. Does the Over-the-counter Nicotine Patch Really Double Your Chances of Quitting? WhyQuit. May 19. Table 3.000 new U.com 113 (20. 187 Polito. . 80-90% of all successful long-term ex-users are succeeding without resort to products or procedures. nicotine gum. 45. 20. lasers. Cancer Facts & Figures 2003. 2006. quality self-help materials. Cigarette Smoking Among Adults . It found that 88% of all successful ex-smokers did so by going cold turkey. acupuncture. August 25. bupropion (Zyban) and varenicline (Chantix or Champix) clinical studies. youth smokers daily. and group or individual counseling all have their own proven effectiveness.”183 Significantly lower? Here in the U. JR. No one will be able to convince them otherwise. Cold Turkey Twice as Effective as NRT or Zyban. 183 CDC. “Will Chantix really help me quit smoking?” WhyQuit. risky designer drugs such as varenicline. to share the insights needed to turn darkness to light. 2008.8% in 2006). JR. behavioral therapy. the prevalence in 2007 (19. WhyQuit. It’s why so many of us are eventually claimed by our addiction. November 28. cessation education programs.United States.© 2009 FFNicotine. Adding them to our Butter is a means to ensure more newsworthy results and is a practice which occurred in almost all early NRT. 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.9% in 2005.com. and every gimmick and ploy imaginable. While normal to dream of painless cures. 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. 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. MMWR Vol57.S. Page 25. 185 American Cancer Society. the cigarette industry successfully enslaves more than 2. It's almost a waste of breath to even try. 2006. 2002.185 A 2006 Australian study followed smoking patients of family practice physicians.184 quit smoking shots invented by a quack who is now doing hard time for fraud. I hate to think how bad things would be if natural nicotine cessation wasn’t still out there producing the vast majority of success stories. It’s the reason for this book.com.

it isn’t cold turkey . California.The Journey Home Imagine regular AA meetings where alcoholics come together to educate and support mutual successful ongoing recovery.192 Nottingham.Let me ask you this. et al. 194 Smoking status of Australian general practice patients and their attempts to quit. Does insurance coverage for drug therapy affect smoking cessation? Health Affairs (Millwood). 196 UK NHS.191 Western Maryland.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. real-world performance has been dismal. But NRT stakeholders quickly dismiss such surveys as "unscientific. et al. 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. If I hand you a piece of nicotine gum or a nicotine lozenge.114 Freedom from Nicotine . February 8. 195 2006 Unpublished U. Role of pharmacological aids and social supports in smoking cessation associated with Quebec's 2000 Quit and Win campaign. and those successful have absolutely no reason to lie about how they had finally achieved success. quick and easy to generate. Statistics on NHS Stop Smoking Services in England. National Cancer Institute Survey of 8. Volume 288. Nicotine replacement therapy use among a cohort of smokers. 193 Ferguson J." 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.S. Volume 38(5). The English smoking treatment services: one-year outcomes. May 2006 May. Pages 1260-1264. November 26. Pages 162-168. 192 Alberg AJ. Tobacco In London. Addiction. 2005. 191 SmokeFree London. with up to twenty-five. [see Figure 14].195 and England. Journal of Addictive Diseases. in-home. While quitting pharmacology products clobber placebo users inside clinical trials rich in support and counseling. Volume 100 Suppl 2.194 the United States. Facts and Issues. Volume 31(5). Pages 758-766. Journal of the American Medical Association. . personal recovery tool by falsely representing that users would experience the exact same odds of recovery as those attending live AA meetings. What should be dismissed as unscientific is any clinical trial whose validity is grounded in use of placebos. Pages 101-113.193 Australia. Now imagine someone trying to package and sell the program over-the-counter to alcoholics for $200 as a stand-alone. Preventive Medicine. et al. May 2004. Nov-Dec 2002 Volume 21(6).189 Quebec. April 2005. Yet marketing awards all credit to varenicline. 190 Gomez-Zamudio. as reported in the Wall Street Journal. April 16.190 London. Page A1.200 quitters. 2007. Volume 24(1). Addictive Behaviors. 189 Boyle RG.188 Minnesota. how long will it take you to tell me whether 188 Pierce JP. Placebo isn’t a quitting method. Pages 59-69 [see Table 6]. Pages 662-667. M. 2002. Such stop smoking method surveys are relatively inexpensive. Impact of Over-the-Counter Sales on Effectiveness of Pharmaceutical Aids for Smoking Cessation. April to December 2007 [see Table 6]. September 11. et al. 2008. et al. 2003. Imagine the group’s support dynamics achieving some rather impressive recovery rates in the 20 to 40% range at six months.

Assigned versus perceived placebo effects in nicotine replacement therapy for smoking reduction in Swiss smokers. 2008. Pages 1037-1038. 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. Volume 29(4). bupropion or varenicline. June 2004. As I wrote in a letter to the Canadian Medical Association Journal. 200 Polito. 2007. published in November 2008. Volume 73(2). Canadian Medical Association Journal. November 9. Canadian Medical Association Journal.200 Unlike those going cold turkey. as far too many study participants correctly guessed their assignment.” It’s why using placebo controls in drug addiction studies have acted as a license to steal. In fact. Pages 673-684. What if a significant percentage of other placebo group members have a history of prior recovery attempts. June 30. 71% of NRT studies attempting to assess the integrity of their study’s blinding failed their own assessment. “pharmacologic treatment of chemical dependency may be the only known research area in which blinding is impossible. et al. The blind spot in the nicotine replacement therapy literature: Assessment of the double-blind in clinical trials. Smoking cessation trials. E-Letter. WhyQuit.com. 2008. 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. their 197 Dar R. Nicotine & Tobacco Research. Polito JR. July 17. also see Rose JE. JR.© 2009 FFNicotine.com & WhyQuit. those seeking free “medicine” joined in hopes of diminishing. Polito JR. Addictive Behaviors. half signing up for the study will be randomly assigned to receive nicotine-free placebo gum instead. There is only one catch. Volume 179. November 2008. where 4 times as many placebo patch users correctly determined placebo assignment as were wrong. Journal of Consulting and Clinical Psychology.”199 It teaches that anyone asserting that NRT studies were blind is not being honest. Flawed research equates placebo to cold turkey. 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.com 115 or not it really contains nicotine or is instead a nicotine-free placebo? Not all can do it but 3 to 4 times as many of us will be correct as will be wrong.3 times as many correctly determined assignment). Contrary to industry marketing hype. also see original online e-letter selected for publication. Precessation treatment with nicotine patch significantly increases abstinence rates relative to conventional treatment. A June 2004 study was entitled “The blind spot in the nicotine replacement therapy literature: Assessment of the double-blind in clinical trials. Pages 350-353 (3. and a follow-up e-letter rebutting pharmacology meta-analysis editors' suggestion that blinding issues in drug addiction studies are no different than concerns seen in other studies. 198 Polito JR. . Canadian Medical Association Journal. Meta-analysis rooted in expectations not science. et al. attempts that have taught them to recognize the onset of full-blown withdrawal? Frustrated by recognizing assignment to the placebo group. Why cessation blinding concerns differ from other clinical trials.”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. April 2005. not enduring. 199 Mooney M. March 12. E-Letter.197 Pretend for a moment that we hear about a nicotine gum “quitting” study at the local hospital that is offering participants three months of free nicotine gum. 2009.

when all agree that placebo affords study participants the worst possible odds of success.116 Freedom from Nicotine ." 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. October 2008.202 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. They remained silent as the pharmaceutical industry re-labeled a natural poison "medicine" and termed its use "therapy.201 Why not use the most effective proven treatment as our control and see how the newest method compares? How many study participants assigned to placebo groups are looking at their final cessation opportunity before experiencing a smoking induced heart attack or stroke. Declaration of Helsinki. They have become dependent upon pharmaceutical industry financial interests. Today the National Institute of Health’s clinical trials registry identifies more than 200 new smoking studies that are using placebo controls. Most calling themselves researchers are little more than glorified salesmen. risks. . What “Big Pharm” doesn’t want us to know . and last amended by the 59th WMA General Assembly. This way. no company’s economic interests are hurt. June 1964. 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. visited December 2008. Smoking cessation clinical trial research is increasingly void of scientific integrity. Adopted by the 18th WMA General Assembly.I believe that clinical cessation pharmacology studies reflect the worst junk-science ever perpetrated upon humans. www. 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. Also. Ethical Principles for Medical Research Involving Human Subjects. I submit that if honest competition had occurred that there would be no need for these words and explanations. true science turned its collective head as stakeholders redefined "quitting" as quitting smoking while continuing to use nicotine. search: placebo + smoking 202 World Medical Association. Are the lives of clinical trail participants being intentionally sacrificed by an ethic-less smoking cessation research industry? It certainly looks that way.The Journey Home withdrawal syndrome.gov. 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. We have now seen more than 200 placebo-controlled smoking cessation pharmacology studies. pitting cessation products against each other means that one product must win while another loses. 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.ClinicalTrials. Seoul. Finland. Helsinki.

et al. education or support. 1995 Volume 311. JR.. Shiffman. 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. Pages 310-316. and used it without any formal counseling. . those who have knowingly engaged in nicotine shell games. et al. 205 Tonnesen P. a product with a 93% failure rate. combined and averaged all seven OTC NRT patch and gum studies. conducted by paid NRT industry consultants. S. also see Gourlay S. Volume 12. 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 21-27. March 2003. Volume 88(4). et al. purchased the product. The pharmaceutical industry. 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. Tobacco Control.com & WhyQuit. It's actually worse. September 2003. commercial or health website advocating NRT use.205 Unlike cold turkey. government health agencies and health non-profits have known since as early as 1993 that if we have already tried quitting once with the nicotine patch that our odds during a second patch attempt drop to near 0%. Recycling with nicotine patches in smoking cessation. et al. Pages 363–366. Persistent use of nicotine replacement therapy: an analysis of actual purchase patterns in a population based sample. Tobacco Control. or government agencies and health organizations which continue to hide critical cessation pharmacology study findings that would allow nicotine addicts to make informed.203 OTC studies are important because their design is as close as possible to the way these products are used in the real world. That’s right. Why would we hide this data? 203 Hughes. G. the odds of success for the repeat NRT user dramatically decline with subsequent use. British Medical Journal.© 2009 FFNicotine. 204 Shiffman S. We walked into the store. Volume 12(3). 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. Researchers found that only 7% of OTC study participants were still not smoking at six-months. I challenge you to locate any government or health organization sharing an answer to this question. A March 2003 study. Addiction. A meta-analysis of the efficacy of over-the-counter nicotine replacement. Double blind trial of repeated treatment with transdermal nicotine for relapsed smokers. April 1993.com 117 stimulation? But who has greater fault. Page 533-539.204 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.

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

5 times greater than among nicotine patch users. Participants were asked at both six months and one year whether or not they had smoked any cigarettes in the past seven days. et al. 209 Ferguson J. It found that among 376 Chantix users and 370 patch users that the likelihood of a Chantix users experiencing vomiting was 5. headaches x2. abdominal pain was x5. 208 UK NHS. Statistics on NHS Stop Smoking Services in England. Pages 717-724. The only long-term English evidence is from an April 2005 study that examined one-year success rates.208 While at first blush it might appear that varenicline has the lead. with 2. Varenicline versus transdermal nicotine patch for smoking cessation: results from a randomised open-label trial. 2008. April to December 2007 [see Table 6]. Addiction. that decreased sense of taste was 5. without significantly offsetting benefits? England’s Stop Smoking Services may offer the highest caliber government sponsored cessation services of any nation. August 2008. Does it make any sense to assume significantly increased risks.207 The study notes that two varenicline users experienced severe depression. patch 34.3 times greater.5. The English smoking treatment services: one-year outcomes.com & WhyQuit. diarrhea x2. 209 The study did not include varenicline as it wasn’t yet on the market.© 2009 FFNicotine.4%). flatulence x4. The authors report that there "were no significant differences" between Chantix and nicotine patch users at either 6 months (varenicline 38. It 207 Aubin HJ. et al. and 51% who stopped smoking without use of any quitting product.6% vs. Services include free individual or group counseling and support. patch 31. disturbances in attention x4. dizziness x2. with suicidal ideation causing one to be hospitalized 11 days after ending Chantix use.3 times as many Chantix users complaining of fatigue. Thorax.com 119 A 2008 study was the first to pit the nicotine patch against varenicline. 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. 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. Volume 63(8). gum or lozenge. constipation x3.8% vs. including risk of death. April 16.1%) or one year (varenicline 34. nausea x4. April 2005. Volume .

2003. 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. no nicotine just one day at a time. 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. but that the drop-off stalled in the 1990s. As early as 1984 he was warning about nicotine gum’s ability to foster relapse or become a crutch.2% of NRT users and 14. J. all drug addicts who successfully recover must give-up their drug. Pharmacological Crutches. that only 15. 40 Years of Progress? Joel’s Library..” writes Joel. It is then and there that the rule for staying free becomes the same for all . The researcher bold enough to conduct the study would never receive pharmaceutical industry funding of any study ever again.. In fact. Quitting Methods .211 He encourages us to believe our own survey findings. 212 Spitzer.5% of those who attempted recovery without using any pharmacology product at all were still smoke-free at one year. He finds it curious because that’s when pharmacology products started experiencing widespread use.212 “Lets hope not too many miracle products for smoking cessation get introduced in the future as it may result in skyrocketing smoking rates. all who successfully arrest their dependency eventually go cold turkey.The Journey Home found that while 25. 211 Spitzer.Who to Believe? Joel’s Library.” Why delay and extend physical withdrawal and neuronal re-sensitization for weeks or months? Keep in mind that a 7mg.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. 1984. In 1991 and 1992. Doing so would produce a cold turkey victory that would seriously damage a massive golden goose.Joel has also written extensively on pharmacology cessation products. J. Joel reminds us that smoking declined from 42% to 23% over the past 40 years. four patches were approved for prescription use. open-label study pitting varenicline against those wanting to quit cold turkey. 100 Suppl 2. J. Joel’s Library. nicotine patch delivers the nicotine equivalent of smoking seven cigarettes a day. by prescription only. Joel’s basic pharmacology lessons . In the end. Don’t expect any researcher to ever provide a copy of this book or Joel’s as part of any fair.4% of bupropion (Zyban) users were still not smoking. 2004. 210 Spitzer. . Pages 59-69 [see Table 6].120 Freedom from Nicotine . “Nicotine gum was first approved for use in America in 1984.

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

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

instead of nicotine." “Contrary to popular opinion or misconceptions. The benefit of researchers looking at cotinine levels in saliva.214 Ng/ml stands for nanograms per milliliter. As far as causing a relapse to needing nicotine. the amount excreted was still less than 1 percent of the amount excreted by smokers. Page 24.com 123 Breathing Second-Hand Smoke "I have to breathe smoke anyway so why not just go back to smoking.© 2009 FFNicotine. to cause a fullblown relapse. Pages 1503-1509. 1979. 217 Spitzer. The half-life of cotinine is 17 hours. 2001. et al.ffn. et al.217 There is a significant difference in the amount of nicotine absorbed when puffing on a cigarette and breathing second hand smoke. April 21. Smoking and Health: A Report of the Surgeon General. their total average increase was still only 0. 216 US Surgeon General.yuku.”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. A sufficient quantity of nicotine would be absorbed through the lungs.com & WhyQuit. it can't do that. October 1998. The average of three studies reporting cotinine levels in saliva was 260 ng/ml in women and 337 ng/ml in men. 2006. The New Zealand Medical Journal. Volume 88(10). blood and urine. or through the oral mucosa if not inhaled. American Journal of Public Health. nonsmokers showed a small rise in nicotine excretion. Secondhand tobacco smoke exposure in New Zealand bars: results prior to implementation of the bar smoking ban. Chapter 11. A 2006 study used spectrometry to analyze cotinine levels of non-smokers spending 3 hours in smoke filled bars. the risks of second-hand smoke exposure are nothing compared to actually smoking yourself. making it a more stable indicator that nicotine was present. cotinine. http://www. Although they experienced an 8-fold increase in cotinine levels. Page U1931. A nanogram is one billionth of a gram and a milliliter is one thousandth of a liter. Withdrawal again? Quotting from Second Hand Smoke. 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. 215 Fowles J. studied urinary excretion of nicotine by persons on a submarine.com/reply/255814#reply-255814 .” writes Joel. Harke measured nicotine and its main metabolite.66 ng/ml or a little more than half of a nanogram. however. J.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. is that nicotine has a relatively short elimination half-life of about 2 hours. et al. He concluded that at this low level of absorption nicotine is unlikely to be a hazard to the nonsmoker.” The primary metabolite that nicotine breaks down into is called cotinine. Cano. Volume 119. November 21. Misclassification rates for current smokers misclassified as nonsmokers. 214 Wells AJ. 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. Despite very low levels measured in the air (15 to 32ug/ma).

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

The luteal phase commences at ovulation. they will likely face a day when their doctor tells them they now have a serious smoking related disease.” writes Joel. you’ll be going entire days without once thinking about wanting to use nicotine. Imagine all the bad days they’ll force loved ones to endure if they are among the 50% of U.com 125 Would it ever occur to a never-user to reach for nicotine if having a bad day? It’s a thought process peculiar to nicotine addicts. Morbidity and Mortality Weekly Report. at Page 301.220 Regardless of how we feel.© 2009 FFNicotine. every hour these minds and bodies are allowed to heal is good. Annual Smoking-Attributable Mortality. 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 need to be a little more discriminating. 2002. Number 14. psychological. 1995–1999. and emotional symptoms related to their menstrual cycle. months and years. April 12. . Acknowledge bad days but allow this gift of freedom and healing we’ve given ourselves to live on. headaches.” As you gradually navigate recovery. anxiety. As Joel teaches. tension. Volume 51. “in the greater scheme of things.” 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.” Staying free means that. The follicular or pre-ovulation phase is when significant hormonal changes occur. having ended nicotine use will play a diminishing role in bad days.com & WhyQuit. if the bad day happens during the first week after ending nicotine use then blame recovery as “it is probably the reason. normally lasts two weeks and ends the day before her next period. it was a good day. Years of Potential Life Lost. includes the period of menstrual bleeding and normally lasts in the neighborhood of two weeks. Pages 300-303. unless they again break free. Before you know it. “They are having bad weeks. An estimated 80% experience premenstrual symptoms. 220 Centers for Disease Control.United States. depression. It announces the first day of a woman’s cycle. The severity of symptoms can range from mild to disabling. fatigue and cramping.” “But as time marches on.” writes Joel. “Sure there are some tough times. Menstrual Cycle Considerations A complex interaction of hormones cause many women of childbearing years to experience physical.” Joel cautions. and Economic Costs . which may include: irritability.S. you can still be free. Acknowledge the bad while savoring the good. restlessness. If a smoker. the follicular and luteal phases. “but they pass and at the end of the day. adult male smokers claimed an average of 13 years early or 14 years early for women.

commencing recovery during a period of significant anxiety increases the odds that excess anxiety will never again serve as our relapse excuse. As these 14% demonstrate. Pages 809-821. Menstrual phase effects on smoking relapse. The more nicotine use cues encountered and extinguished during the luteal phase. is addiction to smoking nicotine a cause of premenstrual syndrome (PMS)? A ten year study published in 2008 followed 1.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.968 reporting no diagnosis of PMS." The study concludes. the authors found that "current smokers were 2. thus causing the kidneys to draw the alkaloid nicotine from the bloodstream faster (see Chapter 8). 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 -. May 2008.221 A total of 202 women were assigned to either commence recovery during the luteal phase or the follicular phase.com/ . Joel encourages doubters to stroll through the hundreds of thousands of indexed and archived member posts at Freedom from Nicotine. 34% of women who started during the luteal phase were still not smoking versus only 14% of women who started during the follicular phase. The 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. Subconscious recovery can also be aggressively pursued. adding the onset of early withdrawal to premenstrual symptoms clearly makes navigating each month’s menstrual cycle more intense.126 Freedom from Nicotine . 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 free message board support group where he serves as education director. 222 Bertone-Johnson ER. 223 Freedom from Nicotine . the fewer remaining to trigger crave episodes during the follicular phase.057 women who developed PMS and 1. “Smoking. unaffected by either early withdrawal or cue related crave triggers. with only minimal menstrual symptoms. especially in adolescence and young adulthood.ffn. 2008 [Epub ahead of print]. In fact. Addiction.222 After adjustment for oral contraceptives and other factors. August 13.the first 72 hours -. et al. during significant premenstrual symptoms.223 “Go back one month and see how many of the 221 Allen SS et al. may increase risk of moderate to severe PMS. American Journal of Epidemiology.during the luteal phase.” When is it best to face challenge? Early on or delay it? As Joel often states. Hormone related stress and tension might actually accelerate nicotine elimination by turning urine more acidic. After 30 days. Also.1 times as likely as never-smokers to develop PMS over the next 2-4 years. success is achievable even if commencing recovery during the follicular phase. Volume 103(5).http://www.yuku. next month’s cycle may very well stand on its own. Cigarette Smoking and the Development of Premenstrual Syndrome. the question now being asked is. While quicker elimination is desirable while engaged in recovery.

1984. 2004. Acta Obstetricia Gynecologica Scandinavica. to their original commitment to Never Take Another Puff! Pregnancy The awe and excitement of a new life growing inside. Pauly JR. October 2008. the fear and horror that our chemical dependency may damage or kill it. she’s plotting the act she knows may bring an early end to motherhood and life. Quitting “for the baby” will likely make her pregnancy objective vastly harder than need be. et al. even during tough times. 2008. Maternal tobacco smoking. Joel’s Library.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. Pages 1331-1337.226 Why do so few succeed? Quitting for others.” 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. Self-reported nicotine exposure and plasma levels of cotinine in early and late pregnancy. Quitting for Others. 2006. 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. et al. the mother-to-be makes the biggest mistake of her entire pregnancy. Acta Paediatrica. 226 George L. Smoking patterns and use of cessation interventions during pregnancy. 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. the precious seconds after having given birth are often soured by thoughts of relapse. Pages 327-333. Volume 35(4). I started smoking at age 13 and of course never thought I 224 Spitzer. J.ffn. Researchers conducting third trimester blood tests on women claiming to have succeeded found that 25% had been untruthful. . http://www.” 224 Joel closes by reminding women concerned about menstrual symptoms. 227 Spitzer. the birth of life.com/topic/12132 225 Tong VT. also see. The fact is there are no such posts on the board because after the first few months. Instead of savoring life’s richest moment. not smoking becomes a habit even during times of menstruation.© 2009 FFNicotine. Upon confirmation.yuku. often within minutes.com & WhyQuit.com 127 woman at our site seem to have panicking posts complaining of intense smoking thoughts month after month after month on any kind of regular pattern.com. WhyQuit. Let me share quotes from a few e-mails I’ve received: • “I am 33 years old.225 Sadly. J. PMS and Quitting September 14. that to keep their recovery on the course of getting easier and easier over time is still just as simple as staying totally committed. the real figure is probably closer to one-third. nicotine replacement and neurobehavioural development. Epub ahead of print. news of pregnancy can be an emotional waterfall. is a formula and recipe for relapse. June 12. Volume 85(11). American Journal of Preventive Medicine. including the unborn. She decides to “quit for the baby. and eventually surrendering to it.

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

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

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

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

TA. 2006. Professor Slotkin wrote in 2008 that. but rather. . but tapered and became thinner toward where it was attached to him. If nicotine is a developmental neurotoxicant in animal studies. Fetal nicotine or cocaine exposure: which one is worse? The Journal of Pharmacology and Experimental Therapeutics.”233 Ponder the collective regret of the millions of mothers whose intense focus on protecting the baby actually resulted in harming them. and notably. With my second child I quit smoking during pregnancy." Studies have found that the brains of fetal mice wound up with 2. 233 Slotkin. now my second son is two and a half with developmental delays. may cause as much or more harm to the developing fetus than crack cocaine. was a sickly. It was not thick and healthy. January 8. may actually worsen some of the critical outcomes. Pages 931-945.132 Freedom from Nicotine . I tell myself that its not hurting the baby. My husband began smoking again and so did I. his umbilical cord.” • “So.” And what will the child say? • “I hate. pus-like shade of yellow.The Journey Home Duke Medical University Professor Theodore Slotkin is probably the world’s leading nicotine toxicology researcher. My child has allergies and catches bronchitis very easily. • “I learned first hand the results of smoking during pregnancy. hate cigarette smoking.231 According to Professor Slotkin.” • “My son was born at a comparatively low birth rate. 232 Slotkin. that is not to say that the other components are not injurious. second hand smoke and smokeless tobacco! 231 Slotkin TA. and my four year old has Attention Hyperactivity Disorder.” • “I smoked very little during my first pregnancy. “NRT. delivers more nicotine to the fetus than smoking does. hate. but in my mind it bothers me. including replacement nicotine. and as shown above. Volume 285(3). dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology. “nicotine by itself is able to reproduce the net outcome from tobacco smoke exposure. e-mail from Professor Slotkin to John R. with extreme emphasis on the hyperactivity part. I know in my heart that I probably caused these problems but I keep finding other excuses.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. instead of a healthy red color. Jan-Feb 2008. Slotkin. TA. the replacement of tobacco with NRT is likely to produce less improvement than might otherwise be thought. Polito. When I began breastfeeding after the birth it became another concern for me. as would be the case with the nicotine patch. I had taken lightly my responsibility to him and I will always regret it. Pages 1-19. Volume 30(1). June 1998.5 times higher nicotine concentrations than found in the mother's blood when on a slow continuous nicotine feed. He is deeply concerned that nicotine. especially by transdermal patch.

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

. Pages 207-713. http://cmaj. As for replacement nicotine. J.ca/cgi/eletters/179/2/135#19879 238 Polito. placebo is not a real-world quitting method.. Pages 419-435. Pregnant women would be wise to accept that knowledge is an extremely effective recovery tool. . which may have significant effects on GABA A receptors. “there is no evidence that NRT is actually effective for smoking cessation in pregnancy. even its most vocal advocates are forced to admit that. 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. Volume 59(2). Recommendations for the use of pharmacological smoking cessation strategies in pregnant women. Smoking cessation in pregnancy: why. 2008. 2007.The Journey Home If depressed following childbirth be sure and let your doctor know. and what next. Postpartum depression is not some character flaw or weakness but as real as the nose on our face. et al. reviewing the knowledge. Pharmacotherapy for Smoking Cessation. Neuron. If cotinine levels were ignored. June 2008. July 29. Pages 185-186.”239 It’s what we’re doing now. et al. GABA(A)R plasticity during pregnancy: relevance to postpartum depression. Volume 51(2). 2008. July 31. http://cmaj.” Remember. 237 Brewster. CNS Drugs. and its sharp decline following childbirth.”236 Keep your eye on the placebos and nicotine should some future “placebo” controlled pregnancy study proclaim NRT “effective. it tells us that those conducting the study were probably more interested in selling nicotine not preventing fetal harm. July 31.234 Emerging research suggests that these receptors could be a path to effective treatment. insights and skills needed to embrace and celebrate nicotine-free motherhood. Clinical Obstetrics and Gynecology.. Canadian Medical Association Journal. electronic letter.235 What no physician will suggest as a treatment course is relapse to the highly addictive. Canadian Medical Association Journal. Yes you can! 234 Maguire J. Understanding the pathophysiology of postpartum depression: implications for the development of novel treatments.238 Also. 2008. 236 Coleman T. skin and clothing. 235 Nemeroff CB. 2008. fetal teratogen nicotine.” Watch the magic unfold as your nicotinefree body heals. 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. The highest known pregnancy cessation rates are associated with “counseling and behavioral interventions.237 There’s no such thing. But it certainly has proven effective in allowing the pharmaceutical industry to make mountains of money. mends and repairs while the developing life inside you grows. electronic letter.134 Freedom from Nicotine . Neuron. Meta-analysis rooted in expectations not science. Let this be your loving gift of “you” to “you.ca/cgi/eletters/179/2/135#19781 239 Crawford JT. It’s believed to be associated with a large increase in progesterone-derived neuro-steroids during pregnancy. July 29. Volume 21(12). JM. Pages 983-993. Volume 59(2). how.

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

If still experiencing any of these symptoms get seen and evaluated by your physician. 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.The Journey Home When ending all tobacco and nicotine use.242 241 Primary sources for this recovery benefits timetable are: (1) U. Department of Health and Human Services. The number of cue induced crave episodes will peak for the “average” ex-user. Pages 315-327. Symptoms of withdrawal have peaked in intensity. Nicotine and Tobacco Research. Temporal change in human nicotinic acetylcholine receptor after smoking cessation: 5IA SPECT study. 2004. difficulty concentrating.25% reduction. within . 12 hours . Although we may not be “average” and although serious cessation time distortion can make minutes feel like hours. (3) O'Connell KA. 2 to 4 weeks . December 1998. 10 days to 2 weeks . 24 hours . Journal of Nuclear Medicine.The “average” ex-smoker will encounter an “average” of three cue induced crave episodes per day.241 • • • • • • • • • • • • 20 minutes .S. impatience. a 93. Coping in real time: using Ecological Momentary Assessment techniques to assess coping with the urge to smoke. Effects of abstinence from tobacco: valid symptoms and time course. 10 days . heart rate and the temperature of our hands and feet return to normal. insomnia. Cessation anger and irritability peaks. 2 weeks .Recovery has likely progressed to the point where our addiction is no longer doing the talking..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. Lung bronchial tubes leading to air sacs (alveoli) are beginning to relax in recovering smokers.Blood circulation in our gums and teeth are now similar to that of a nonuser. March 2007. et al.25% of normal peak daily levels. We are beginning to catch glimpses of where freedom and healing are transporting us. Volume 48(11).. Volume 9(3). et al.Anxieties peak and within two weeks should return to near precessation levels. Research in Nursing and Health. Volume 21(6). The Health Consequences of Smoking: A Report of the Surgeon General.The ex-smoker’s blood oxygen level will have increased to normal while carbon monoxide levels have dropped to normal. 242 Mamede M. anxiety. it is unlikely that any single episode will last longer than 3 minutes. restlessness and depression have ended.136 Freedom from Nicotine . Pages 487-497. 8 hours . Pages 1829-1835.The “average ex-user is down to encountering less than two crave episodes per day.Our blood pressure. each less than 3 minutes. 48 hours . Keep a clock handy and time them.Damaged nerve endings have started to re-grow and our sense of smell and taste are beginning to return to normal. November 2007. . JR.Remaining nicotine in our bloodstream will have fallen to 6. (2) Hughes. 5 to 8 days . 72 hours . Breathing is becoming easier and the lungs functional abilities are starting to increase. including restlessness.Cessation related anger.

keep our lungs clean and reduce infections.and forget about any gradual down slope. circulation has substantially improved. risk of stroke has declined to that of a non-smoker.com & WhyQuit. that the mind begins to experience overlapping recovery on four levels at once: physical. subconscious and conscious.© 2009 FFNicotine. We will reside inside a nicotine-free body and stand atop withdrawal’s mountain within 72 hours of ending nicotine use. 1 year . heart attack risk has started to drop and lung function continues to improve. Expect to be teased during the climb and descent by those selling chemicals that stimulate brain dopamine pathways (nicotine. Yet. 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.Our risk of coronary heart disease is now that of a person who has never smoked. violate the “Law of Addiction” . it’s how the vast majority will succeed this year. Clearly they want . excess risk of coronary heart disease has dropped to less than half that of a smoker. bupropion and varenicline). While our climb to the summit was quick.If an ex-smoker.If an “average” ex-smoker (one pack per day). Listen for the false implication that few of us will succeed in stopping on our own. The hours between 24 and 72 may well be the most intense period of healing our mind has ever known. hereby increasing their ability to handle mucus. and then celebrate! It is here. throat and esophagus has also decreased. 3 weeks to 3 months . Cilia have re-grown in our lungs. 10 years . 1 to 9 months .just one powerful hit of nicotine . it is eliminated from the bloodstream at a rate of roughly onehalf every two hours. the slope of the journey down the other side.If an ex-smoker. fatigue or shortness of breath have decreased. If coughing persists contact your physician.Any smoking related sinus congestion. 15 years . although initially brisk. Risk of cancer of the mouth.com • • 137 • • • • • 2 weeks to 3 months . 5 to 15 years . few of us have the stamina of purpose needed to make back-to-back climbs. emotional. We will have relapsed. Walking has become easier. The most challenging portion of recovery will be behind us. Ending Nicotine Use Once all nicotine use ends. Although we could have rested and rejuvenated once at or over the top. is continuous yet ever so gradual. Expect them to try to discourage us.If an ex-smoker. Just one hour. our risk of death from lung cancer has declined by almost half.If an ex-smoker. Any chronic cough has likely disappeared. within 24 hours. We’ll either resume life as an active addict or face another climb to the top. one challenge at a time. The price of each climb is further depletion of core dreams and desires. The body's overall energy level has increased. Truth is.

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

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

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

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

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Chapter 8

Freedom from Nicotine - The First 72 Hours

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

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

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

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

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

Clinical Pharmacology and Therapeutics.268 The word “renal” means “of or relating to the kidneys. Fourth Edition.9 . the greater its acidity. 07–3195.4.272 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. Your Kidneys and How They Work. Volume 80(5).3 3. 269 renal clearance. Approximate pH of Foods and Food products.d. NIH Publication No. Remember. Retrieved August 20. 272 U.3 . (n. November 2006.” “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).3.1 .4 .4 .com website.9 . as compared to when drinking 1 liter of water (231 milliliters of nicotine-free blood produced per minute using grapefruit juice vs.6.3.4. British Journal of Clinical Pharmacology. The pH scale ranges from 0 to 14 with 7 being neutral.6 6. The American Heritage® Dictionary of the English Language. April 2007. Our kidneys filter approximately 50 gallons or 189 liters of blood daily. et al.3 4.). NKUDIC. Center for Food Safety & Applied Nutrition.8 But don’t overdo it. The further below 7 a substance is. from Dictionary. 271 Hukkanen J. which pass to the bladder as urine. Pages 761-770.4.4.4. our primary objective is to keep blood sugar as stable as possible during the most challenging portion of recovery.269 A controlling factor in determining renal clearance rate is the pH level of urine produced by our kidneys.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). 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%. 268 National Institutes of Health. August 2007. the quicker nicotine is removed from the bloodstream. Pages 522-530. the greater its alkalinity.270 The more acidic our urine. The higher a substance is above 7. Volume 12(6).146 Freedom from Nicotine . December 1981.5 2.3 .The Journey Home through our kidneys. According to the FDA. .6 3. National Institute of Diabetes and Digestive and Kidney Diseases.0 3.2. 123 milliliters of blood when drinking water). Food & Drug Administration.9 . 2008.0 3.2 3. Effect of grapefruit juice on cytochrome P450 2A6 and nicotine renal clearance. Measurement of the renal clearance of drugs.3 .S. This results in removal of about two quarts of waste products and extra water. 270 Tucker GT.

nervousness (anxiety). Volume 8(3). What’s that mean? It means that if we were drinking 2 cups of coffee while using nicotine. and may include restlessness. once nicotine use ends. increased urination and gastrointestinal complaints. 273 Swanson JA. May-June 1988.275 Many of us can handle a doubling of our daily caffeine intake without getting the jitters.” The study found “a significant linear increase in caffeine sputum levels across 3 weeks post cessation. insomnia. decreased energy. irregular or rapid heartbeat. concentrations reached 203% of baseline for the caffeine user. et al.274 Symptoms of caffeine intoxication have been seen with as little as 100 milligrams of caffeine daily. JanFeb 1997. Text Version.© 2009 FFNicotine. excitement. 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. rambling flow to thoughts and speech.”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. Intoxication symptoms seen when more than 1 gram of caffeine is consumed per day include muscle twitching. Volume 22(1). 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. According to a 1997 study. Experiment with an up to 50% reduction in daily caffeine intake if at all concerned. Pages 575-579. Hepatology. Such concentrations may be sufficient to produce caffeine toxicity symptoms in smoking abstinence conditions. 275 American Psychiatric Association.com 147 Caffeine Use Caffeine is a mild central nervous system stimulant found in coffee beans. “continuous caffeine consumption with smoking cessation has been associated with more than doubled caffeine plasma levels. that the stimulant effect of those two cups of coffee might now feel like 4 cups. irritability and psychomotor agitation.com & WhyQuit. Fourth Edition. fatigue. Influence of smoking on caffeine elimination in healthy volunteers and in patients with alcoholic liver cirrhosis.” and that “three weeks after cessation. Pages 55-68. 274 Joeres R. The impact of caffeine use on tobacco cessation and withdrawal. tea leaves and cocoa beans. Caffeine withdrawal symptoms can include headache. Caffeine Intoxication. But how can we tell whether the anxieties we feel are related to nicotine cessation or too much caffeine? It isn’t easy. a flushed face. Diagnostic and Statistical Manual of Mental Disorders. Addictive Behavior. Page 232. .

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. Symptoms typically begin 12 to 24 hours after caffeine use ends. and a foggy mind. Recovery Sensations . decreased contentedness. hug it. and associated features. if we were a big caffeine user it’s cheaper now. everything we feel as we climb to the point where withdrawal’s symptoms peak is beneficial and good not bad.The Journey Home decreased alertness. and normally last 2 to 9 days.niehs. Volume 176(1).1 ounce iced tea . 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.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 .8 ounces some soft drinks . National Toxicology Program. Although it may sound strange. A critical review of caffeine withdrawal: empirical validation of symptoms and signs. reach peak intensity at 20 to 51 hours. 277 National Institute of Health.nih.Good.8 ounces instant baker’s chocolate . Psychopharmacology. et al. within reason.gov/common/caffeine. Hug it hard.1 ounce servings tea . Not bad The early days of recovery will be a significant challenge for some of us.8 ounces drip brewed “energy drinks” coffee . Pages 1-29. drowsiness.8 ounces percolated espresso . http://cerhr.8 ounces brewed tea . depressed mood. incidence. Caffeine.148 Freedom from Nicotine .8 ounces dark chocolate . October 2004.1 ounce cola beverage . severity. 276 Juliano LM. irritability. webpage updated 04/23/08. difficulty concentrating. We get twice the stimulation for half the price.html . Look at it this way.semi sweet . Consider a modest reduction of up to one-half if experiencing difficulty falling to sleep.

et al.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.com & WhyQuit. Don’t fear it. in terms of healing. Our brain is working its “butt off” to diminish the number of active receptors and restore sensitivities. 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. November 2007.7% 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. What we do know is that once nicotine use ends we temporarily have far too many active receptors. SPECT stands for Single Photon Emission Computed Tomography. accomplishment. Again.” 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. our brain is working to restore natural sensitivities by down-regulating receptor counts. Journal of Nuclear Medicine.5%. the emptiness and emotional collision we may temporarily sense is good not bad. normal and expected. Almost as quickly as we notice our sense of smell and taste being enhanced. Pages 1829-1835. Temporal change in human nicotinic acetylcholine receptor after smoking cessation: 5IA SPECT study. nurturing.278 It found that within four hours of ending nicotine use that acetylcholine receptor binding potential had already declined by 33.com Chapter 9 149 Physical Recovery Neuronal Re-sensitization . It’s enough to know that we are sensing and feeling what is happening inside our brain as it adjusts to functioning without nicotine. . 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. peer acceptance and sex) are temporarily unable to provide adequate brain dopamine pathway stimulation. Early recovery puts us face-to-face with hard physiological evidence of nicotine’s influence and standing among the brain’s pre-programmed priorities. A camera capable of detecting gamma radiation is then rotated around the body or head taking pictures from many angles.© 2009 FFNicotine. It compared those finding to receptor activity inside the brains of non-smokers. The good news is that binding potential rebounded by 25. savor it. A 2007 study used SPECT scans to follow dynamic changes in acetylcholine receptor down-regulation binding during smoking cessation. 278 Mamede M. There are so many unfed receptors that normal species survival activities (eating. Volume 48(11).

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

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

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

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

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

com & WhyQuit. Differences between smokers and nonsmokers in regional gray matter volumes and densities. Nicotine is no longer our spoon. to one degree or another. which pumped stored fats and sugars into our bloodstream. Not only will it aid in helping stabilize blood sugar. Smoking history and nicotine effects on cognitive performance. 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. Volume 55(1). focus and an inability to think clearly can be associated with low blood sugar. Inability to concentrate or a foggy mind . by almost two-thirds of recovering nicotine addicts. Poor concentration. It's important to understand that nicotine force-fed us stored fats and sugars with each new puff. AL et al.© 2009 FFNicotine. January 1. Biological Psychiatry. Remember. September 2001. . Even if unable to entirely stabilize blood-sugar fluctuations the symptom is temporary and relief on the way.288 287 Brody. 288 Ernst M. other physical exercise or slow deep breathing may deliver additional focus by increasing oxygen to the brain. Pages 313-319. Continuing to attempt to skip meals will cause decline in blood sugar (glucose) levels. It's why we were able to skip breakfast and/or lunch and yet not feel hungry. consider drinking some form of natural fruit juice during the first 72 hours. it is acidic and may slightly accelerate elimination of the alkaloid nicotine. life-giving oxygen is a far healthier brain stimulant than a super toxic chemical that likely eats brain gray matter287 and destroys memory. 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. the up to 3 minutes needed to outlast a cue induced crave trigger. Neuropsychopharmacology. unless diabetic or our health care provider recommends otherwise. Brisk walks.According to the Ward study. Volume 25(3). As discussed in Chapter 8.com 155 So how do we develop the patience to navigate the up to three days needed to achieve peak physical withdrawal. Once we stop putting nicotine into our body the adrenaline feedings end. Nicotine use caused our brain to release adrenaline which in turn activated "fight or flight" pathways. the feeling that our concentration is not as good or that our mind now lives in a fog is experienced. which in turn could impact concentration. which reduces brain oxygen and impairs concentration. 2004. 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. Pages 77-84. Cranberry is excellent. 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. et al. You may want to temporarily reduce or avoid alcohol.

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

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

October 4.158 Freedom from Nicotine . Addictive Behaviors. MM et al. 297 Parrott AC. and have reports from adults who stop of "enduring mood improvements."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. Some may not sense improvement when quitting and may actually feel worse. 39% of smokers entering the study reported experiencing depression on the day prior to commencing recovery.295 It was once thought that those with depression smoked in order to self-medicate. Adolescent nicotine administration alters serotonin receptors and cell signaling mediated through adenylyl cyclase. We need to keep in mind that the real quitting took place when nicotine assumed control. This journey isn’t about quitting. only 20% of ex-smokers were reporting depressive-type symptoms by day twenty-eight. But new research is asking. Pages 49-55. when we lost the sense of normal that defined how and what we felt while interacting with life. that to some degree may have been partially masked by nicotine use and now needs treatment. By comparison. "Which came first. It can seem like the death of a friend or loved one. 296 Xu Z. Volume 26(3). The World Journal of Biological Psychiatry. April 2003. Brain Research. and possible chronic organic depression. First reminded listeners that “medications have side effects” and any potential benefits must be weighed against them. But how do we tell the difference? 295 Ward. We know that youth who take up smoking report increased levels of anxiety. nicotine addiction or depression. Some degree of sense-of-loss sadness is common and expected. In the Ward "abstinence effects" study. just one percentage point above the rate of non-smokers in the control group. Amazingly. Pages 311-327. As with the end of any long-term relationship."297 Education and self-honesty may be the quickest means of putting any sense of loss blues behind us. It is normal to feel a sense of loss and normal to navigate grieving. 2002. . and fell to 33% (6 points below their starting baseline) by day seven.The Journey Home Although normal sadness might benefit from medication. May-June 2001. We should also note that some nicotine users suffer from underlying organic depression that is both chronic and significant. Volume 4(2). et al. which is normal. the period of cessation mourning and grieving can be as long or short as we need. or the end of a destructive chemical relationship. Volume 951(2). Dr. The percentage of quitters experiencing depressive type symptoms peaked at 53% on day three. stress and depression. Cigarette-derived nicotine is not a medicine. As the brain restores sensitivities physiological. Pages 280-292. expected and will soon pass. It’s about recovering the real us. psychological and emotional bonds are broken. Self-reported abstinence effects in the first month after smoking cessation. 19% of never-smokers in the control group were then experiencing depression. The problem is in recognizing the difference between depression associated with a sense of loss. Recovery reflects an end to a long and intensely dependent chemical relationship.

Smoking status of Australian general practice patients and their attempts to quit. First. et al. February 8. in arguments intended to help salvage varenicline from the FDA recall chopping block. A physician's depression treatment resources include scores of non-nicotine and non-addictive medications.S. April 2005. 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. It stimulates dopamine pathways via the exact same a4b2-type acetylcholine receptors that nicotine would have occupied. 2008 the U.S. get seen and evaluated as soon as possible by your medical provider or at the nearest emergency medical facility.S. including Wellbutrin (whose active chemical is bupropion). Volume 100 Suppl 2. FDA Patient Safety News. April 2008 301 Pfizer. Volume 48(10). which is marketed in the U. Show #74. on April 1. Chantix Full Prescribing Information. Addiction. varenicline not only blocks nicotine from stimulating dopamine pathways but 298 Doran CM. or an old psychiatric illness to recur.298 including a 2006 survey by the U. Page A1.302 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. National Cancer Institute Survey of 8.200 quitters.com 302 Coe JW.S.© 2009 FFNicotine. including changes in behavior. Although we have no reported case or medical journal article discussing any cold turkey quitter having ever attempted suicide. The symptoms may occur even after the drug is discontinued. which is marketed as the quit smoking medication Zyban. Food and Drug Administration reported that: “Chantix has been linked to serious neuropsychiatric problems. or your family is noticing mood changes. Pages 59-69 [see Table 6] 299 Unpublished 2006 U.301 But receptor stimulation by varenicline is significantly less than with nicotine (35 to 60%). . Varenicline: an alpha4beta2 nicotinic receptor partial agonist for smoking cessation. also see Ferguson J. suicidal ideation and suicide. et al. National Cancer Institute. Varenicline is what’s termed a partial agonist. Food and Drug Administration. The best advice I can give is that if you sense you are experiencing depression that isn’t lifting. Journal of Medicinal Chemistry. The drug may cause an existing psychiatric illness to worsen.S. I also want to briefly mention varenicline. May 2008.299 it doesn’t mean that bupropion does not benefit those experiencing depression. while at the same time blocking nicotine’s ability to occupy the receptor and induce stimulation. Addictive Behavior. May 2005. May 2006. Volume 31(5). as reported in the Wall Street Journal. 2007 300 U. The English smoking treatment services: one-year outcomes.com & WhyQuit.Chantix. as Chantix and elsewhere as Champix. Remember. 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. depressed mood. www. New Safety Warnings About Chantix. et al. Pages 758-766. Pages 3474-3477.”300 I mention varenicline for two reasons.com 159 Self-diagnoses can be dangerous. agitation.

The National Institute of Health maintains the www. alter your outlook and head in directions once avoided. Many of us smokers severely limited the activities we were willing to engage in. So long as those pills keep arriving. not end it. 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 it.165 studies.303 It means that even if the user realizes that the medication is affecting mood or behavior. It’s time we gifted ourselves a new companion. Climb from the ditch. at the nearest emergency medical facility if necessary. www.160 Freedom from Nicotine . sample and enjoy. Loneliness or feeling cooped up . Climb out. a healing and healthier “us!” Climb from the deep. Given proper treatment. loneliness is natural anytime we leave behind a long-term companion. Push your body a bit harder than normal and sample the healing within. We know that they each had an alternative to continuing depression. either because they either were too long or interfered with our ability to smoke nicotine. which indexes and allows searching of the summaries (abstracts) of nearly all medical journal articles and studies. Why isn’t there any medical journal article documenting that any cold turkey quitter has ever attempted suicide? We can only speculate. due to carbon monoxide’s fourhour half-life robbing our blood of the ability to receive and transport oxygen.gov website. even if a supertoxin.Chantix. One of the most fascinating aspects of recovery is exploring life as an ex-user.PubMed. The problem is that varenicline’s elimination half-life is 24 hours. while a search of “suicide” located 46. was blocking their a4b2 receptors.The Journey Home life as well.Akin to the "sense of loss" felt with depression. May 2008. that just one puff of nicotine and 8-10 seconds later they could steal the dopamine “aaah” that would induce relapse. it may be that for some small percentage of users. If feeling overwhelmed by feelings of depression and sadness get help immediately. What we do know is that no chemical such as varenicline. having a 24-hour elimination half-life. or because our body could not muster the stamina needed. Lonely? Get to know the gradually emerging you. look around.317 studies. 303 Pfizer. 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. the only results focusing upon quitting and suicide were associated with quitting medications. Chantix Full Prescribing Information. there is absolutely no reason why anyone with a mental health condition cannot break free from nicotine too. A July 2008 search of the term “smoking cessation” returned 15.com . But when the two terms were combined into a single search (“smoking cessation” suicide). the only way they see to bring their suffering to an end is to contemplate ending life itself.

brushing our teeth. Some seek to replace missing nicotine induced dopamine “aaah” sensations with dopamine “aaah”s from extra food. Even without extra food. 304 National Institutes of Health. A toothpick. 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. Not smoking or using oral nicotine does not cause weight gain. Many reach for extra calories and probably for a combination of reasons. 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. we should see water retention return to normal within two weeks. and weight gain . or cookie after cookie to keep the “aaah”s coming. low calorie foods like fresh vegetables. reach for healthy. doing the dishes.com & WhyQuit.gsa. Some admit to consuming large quantities of extra food in an attempt to intentionally gain extra weight. Federal Citizen Information Center of the U. Others have yet to re-learn to properly fuel their body now that nicotine is no longer their spoon. We may need to find a new cue that our meal is over. But as most of us realize. 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. Regardless of our motivation for taking extra bites. Many of us smoked or used oral nicotine to mark the end of meals. 2008 http://www. web page visited August 26. NIDDK. Additional food can serve as a hand-to-mouth oral crutch used to replace primarily cigarettes but also oral tobacco and NRT. this cue no longer exists. the “aaah” from anticipating or eating food is extremely short lived. You Can Control Your Weight as You Quit Smoking.com 161 Increased appetite. Upon cessation. or even a nice extra deep breath may be all it takes. our meal complete.S. walk. hunger. it is common to see 3 to 5 pounds of weight gain during the first week due to water retention associated with physiological changes. a stick of sugarless gum. eating does. It required us to eat chip after chip.304 If so. It was a conditioned signal to our brain that eating was over. They seemingly try to eat their way out of hunger pains or food cravings. in order to create what they believe will be easily acceptable relapse excuse for them or their loved ones. General Services Administration. A few do all of the above.gov/cic_text/health/w8quit-smoke/#1 .© 2009 FFNicotine. Its absence may lead to continued eating after our normal meal would have ended.pueblo. Yes. If we should find ourselves reaching for food as a temporary early oral substitute (which is NOT recommended). The foundation of our dependency was a nicotine-induced flood of unearned and stolen dopamine.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.

If sleep continues to be fragmented or is affecting your health. But if not. Chest tightness . The effect of transdermal nicotine patches on sleep and dreams.162 Freedom from Nicotine . Addictive Behavior. Take a close look at caffeine intake if sleep is disrupted.The Journey Home I encourage you to accept early on that should some weight gain occur that the extra pounds are acceptable.307 During recovery.Although rarely mentioned in symptom studies. be careful as 305 Zhang L. Mental relaxation can be as simple as slowly clearing our mind of all other thoughts by focusing exclusively on a single object or color. Some evidence suggests it alters EEG monitored brain waves during sleep. 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. Gradually. Pages 6S67-6S77. Volume 30. turn to your physician or pharmacist for assistance. it isn’t unusual to hear chest tightness complaints from quitters. Don’t allow sleep disruption to become another lame excuse to sabotage recovery and destroy your freedom. There will be plenty of time later to shed them. we should expect to find twice as much caffeine circulating in our bloodstream. Volume 133(2). Chest.88(4-5).305 and diminishes the percentage of deep REM sleep (our high quality sleep) while increasing REM dream imagery. safety or performance. Rev Mal Respir. Pages 55-68. Cigarette smoking and sleep disturbance (article in French). depression or somehow related to coughing. Volume 23(3 Suppl). There are many sleeping aids available. or if a heavy user. Physiology and Behavior. or lung disease. new or pre-nicotine sleep patterns will emerge. Power spectral analysis of EEG activity during sleep in cigarette smokers. . If you normally drink a cola prior to bed imagine drinking two and how the additional caffeine might affect your ability to sleep. Whether arising from tension. 306 Page F et al. Trouble sleeping or insomnia . February 2008. Nicotine somehow doubles the rate by which the body eliminates caffeine. July 2006. JanFeb 1997. if we continue to consume the same amount of caffeine. 307 Swanson JA. consider a reduction of up to one-half of normal caffeine intake to avoid over-stimulation.Nicotine is a nervous system stimulant known to affect subconscious thought. June 2006. the benefits of enhanced physical endurance will increase your ability to do so. with no nicotine in the bloodstream to accelerate caffeine elimination. and if you were a smoker. Volume 22(1).306 Our sleep’s sense of "nicotine normal" becomes completely disrupted and “sleep fragmentation” is not unusual. Remember. stress. Pages 425-432. Over time we may find that we don't need nearly as much sleep as we did while using nicotine. Would we rather be a bit bigger and alive or a bit smaller but dead? Is life worth a few temporary extra pounds? Absolutely. Relaxation through mind clearing and slow deliberate breathing can help induce sleep. or we may find that our body requires more. Pages 427-432. et al. If we can handle doubling our caffeine intake without disrupting sleep then this isn’t an issue. lung healing. The impact of caffeine use on tobacco cessation and withdrawal. also see Underner M et al.

Volume 26(3). mucus or nasal drip . our windpipe (trachea) and bronchial tubes. Clary-Meinesz C. Volume 19(1).309 They act as a wave-like broom or slow moving carpet that sweeps secreted mucus. 308 Ward. 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. Get seen immediately should a cough ever produce blood in sputum. MM et al. if mouth or throat pain or discomfort persists. 310 Stannard W. A chronic cough can be a warning sign of disease. Years of tobacco use clearly damaged and irritated tissues.com 163 chest tightness can also be a sign of more serious health problems. Pages 311-327. also see. 48% by day seven.© 2009 FFNicotine. including lung cancer.308 Consider making an appointment to have a thorough check-up if still coughing after having stopped smoking for one month. toxins and particulate. Volume 76(1). If so.com & WhyQuit. Mucus and coughing are common. Ciliary beat frequency in human bronchi and bronchioles. a warm shower. Volume 111(3). As tissues re-sensitize and heal they may feel temporarily irritated. ice or cool liquids may provide soothing and cough drops may generate moisture and temporary relief from minor discomfort. et al. January 1996. But as a site of other more serious diseases. March 1997. up and out of our lungs. yet according to the Ward study many experience neither. Pages 111-115 [4.310 Tobacco toxins inflict extreme damage on and near total destruction of a smoker’s cilia.Study results are mixed on whether recovery actually causes sore throats. Cilia are microscopic hair-like projections that line nasal passages. 33% by day fourteen.311 They will soon be engaged in cleaning and clearing gunk from the lungs. Smoking’s Impact on the Lungs. 311 Spitzer. and 15% by day twenty-eight. slow deliberate breathing or moderate exercise.6 cycles per second]. The good news is that within three days of commencing recovery our cilia begin regenerating and within six months have fully recovered. Pages 110-1155. including serious heart conditions. It results in roughly 50% developing a chronic cough (chronic bronchitis). A perfusion system for in vitro measurement of human cilia beat frequency.com. Journal of Aerosol Medicine. Spring 2006. Coughing. 2001. Powerful toxins numbed them to tobacco’s daily assaults. Slightly sore mouth or throat . pick up the phone and contact your doctor. If related to anxiety or tension. it may benefit from relaxation exercises. British Journal of Anaesthesia. May-June 2001. . If at all concerned. Self-reported abstinence effects in the first month after smoking cessation. 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. containing trapped contaminants. Joel’s Library. Years of tar build-up are loosening. et al. Ciliary function and the role of cilia in clearance. the smart move is to get seen and have it medically evaluated. 309 Selwyn DA. Chest. WhyQuit. Pages 692-697 [11 cycles per second]. as inflamed bronchial tubes and lungs fight to expel trapped mucus containing pathogens. Some will be spit out in phlegm or mucus but most will be swallowed. J. Addictive Behaviors.

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

which suggest nicotine.html . neck. and tooth loss. Smoking. Volume 17(1). http://www.nlm. Headache. It found that 33% of smokers reported having headaches immediately prior to recovery. 317 Ward. rest. and declined to a low of just 11% by day fourteen. a warm bath or shower. Headaches .nih. it also provides evidence that recovery may actually reduce headaches.S. May-June 2001. 314 Villar CC et al. National Library of Medicine. smoking cessation.316 so be it. 315 Morozumi T et al.”320 Relaxation and slow deep breathing. Smoking influences on the thickness of marginal gingival epithelium. National Library of Medicine. May 1991. Pesqui Odontol Bras. Volume 31(4). Vasoconstriction. mind clearing with thought focusing exercises.S.314 According to a 2004 study. Smoking cessation increases gingival blood flow and gingival crevicular fluid. or physical exercise may help relieve tensions and bring relief. keep in mind that according to the U. Pages 1653-1659. Pages 267-272. Call your dentist if at all concerned about gum bleeding. Medical Encyclopedia.317 Ward’s finding of greater incidence of headaches in active smokers is supported by other studies.gov/MEDLINEPLUS/ency/article/002338.com & WhyQuit. MM et al. http://nlm.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. 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. gingival (gum) blood flow rate was "significantly higher at 3 days" into recovery. 2008. a known vasoconstrictor.S.© 2009 FFNicotine. 319 National Institutes of Health and U. 318 Payne TJ. web page updated January 22. Aspirin and a host of other over-the-counter headache medications are available.318 Vasoconstriction is the narrowing of blood vessels with restriction or slowing of blood flow. Volume 26(3). Medical Encyclopedia. Jan-March 2003.No study has yet identified headaches as a significant recovery concern.gov/medlineplus/headache.com 165 thought that this may account for smokers having thicker gum tissues. those reporting headaches peaked on day three (72 hours) at 44%.nih. dropped to 17% on day seven. depression or anxiety. 316 Krall EA. Volume 76(10). Pages 41-45. Medline Plus. Medline Plus. Self-reported abstinence effects in the first month after smoking cessation. Journal of Dental Research. National Institutes of Health. Tension headaches may be due to tight muscles in our shoulders. April 2004. scalp and jaw. Pages 311-327. October 1997. web page updated July 18. The impact of cigarette smoking on headache activity in headache patients. “the most common type of headache is a tension headache. Addictive Behaviors. Headache. caused by contraction of the vessel’s muscular wall. Volume 31(5). Should a day three headache occur. 2007. Pages 329-332. They are often related to stress.htm 320 National Institutes of Health and U. While the Ward study notes a slight day-three increase. Journal of Clinical Periodontology.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. as a primary culprit. Interestingly.

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

” “The first few days. Journal of Behavioral Medicine. normal stool elimination may be three times a day or three times a week. It is not normal to feel physically tired or fatigued. causing the stool to move through the colon too slowly. Why extra fiber? “Fiber is the part of fruits. While early recovery may leave us feeling emotionally drained. and others may need to get re-evaluated for proper dosages. because most of the water has been absorbed. If it occurs. gel-like texture in the intestines. July 19.” Consult your physician or pharmacist and obtain relief should constipation concerns arise. Physical fatigue not a symptom . blood sugar drugs.” writes NIH. Our heart beats slower.ffn. and working to expel. exercise induced fatigue has been found to be a symptom of smoking.328 The body is shedding the effects of years of dependence upon a stimulant.” writes Joel. an endless stream of arriving toxins. “Soluble fiber dissolves easily in water and takes on a soft. both oral and smoked. Medication Adjustments. dry stools that are difficult to pass.” NIH defines “constipation” as “having a bowel movement fewer than three times per week.” says NIH. http://www. March 2007.329 “People on hypertensives. Possible Medication Adjustments As noted. thyroid. JR. As a result.© 2009 FFNicotine. it can be difficult telling the difference between ‘normal’ withdrawal 327 Hughes. tobacco. Physical activity.com/topic/23017 .com & WhyQuit. By the time stool reaches the rectum it is solid. 328 Hughes JR. get seen and find out why.yuku.com 167 stool toward the rectum. 329 Spitzer. Pages 217-230. and exercise-induced fatigue. smoking. Pages 3215-327.The majority of studies conclude that physical fatigue is not a normal withdrawal symptom. Volume 9(3). vegetables. stools can become hard and dry. 2001. our breathing becomes shallower and our body is no longer feeling the effects of. The bulk and soft texture of fiber help prevent hard. physically we should soon be feeling much better with more energy than we’ve felt in years. et al. “some people think they are constipated if they do not have a bowel movement every day. Insoluble fiber passes through the intestines almost unchanged. Volume 7(2). However. depression.” “Constipation occurs when the colon absorbs too much water or if the colon’s muscle contractions are slow or sluggish. J. contains thousands of chemicals. depending on the person. “Often when people quit smoking they may find that medications that were adjusted for them while smoking may be altered in effectiveness. Nicotine & Tobacco Research. the body is working less not more. If anything. some of which may have interacted with medications we were takings. We experience a metabolism reduction. June 1984. Effects of abstinence from tobacco: Valid symptoms and time course.” According to NIH. and grains that the body cannot digest.327 In fact.

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

with less oxygen in the air.332 A chemical within cocoa. et al.com/topic/115 333 Philip Morris USA. Pages 703-077. November 1985.333 The tobacco industry knows that cigarette smoking constricts lung bronchial tubes.© 2009 FFNicotine. They also catch colds. Keep in mind that coincidental illnesses and condition could happen during recovery have nothing to do with it. 1999.htm 332 ASH. pulmonary hypertension. de-conditioning (lack of exercise). asthma. a chemical used in breathing nebulizers. http://www. Cigarette smoke-induced bronchoconstriction in dogs: vagal and extravagal mechanisms.6% of its weight. is known to relax airway muscles and expand bronchial tubes. I tell them it isn’t normal. TMA Presentation on Cocoa to the Department of Health. cigarette engineering and nicotine addiction. How might cigarette engineering contribute toward hiding symptoms of early asthma or emphysema? Although disputed by the tobacco industry. panic attacks.ffn. Tobacco Additives. 1999. Theobromine within cocoa accounts for 2. It is suggested that this might allow more nicotine-laden smoke to penetrate deeper and faster. Breathing difficulty. what are the odds of someone in the first few days of recovery developing pneumonia or noticing a hiatial hernia? Probably pretty small. interstitial lung disease.uk/html/regulation/html/additives. as brought to my attention by Schwartz. Journal of Applied Physiology.html. maximum concentrations of cocoa can be up to 5%. resulting in a bigger hit or bolus of nicotine assaulting brain dopamine pathways sooner. this could keep the user loyal to their brand and coming back for more. a disorder that was likely caused by years of smoking. and that in competition against theophylline. airway obstruction.yuku.S. According to Philip Morris. dust-laden environment. .com 169 this person probably has a breathing disorder that tobacco industry cigarette engineering kept hidden from them. L. or gastroesophageal reflux disease (GERD). theobromine compared favorably in improving breathing in young asthma patients.nih.com & WhyQuit. pneumonia. it is reported that cocoa may cause cigarette smoke to act as a breathing nebulizer. coronary artery disease. In theory. the flu and get sick. The Journal of Allergy and Clinical Immunology. Bates #2505520057 334 Hartiala J. Carmines. But again.gov/medlineplus/ency/article/003075. Volume 76(5). theobromine. Pages 1261-1270.335 But Philip Morris argues that it is “unlikely” 331 National Institutes of Health and U. heart arrhythmias. Instead. October 1984. October 18.ash. 2007. “I'm an ADDICT! Hooray!” March 2. that they need to get seen by a doctor as soon as possible. compression of the chest wall. hiatial hernia. 2002. National Library of Medicine. dander. congestive heart failure (CHF). obesity. inhalation of a foreign object. or pollen). allergies (such as to mold. How wrong and damaging could guessing be? Shortness of breath can be caused by “lung disease.331 Hidden conditions aside. http://old. rapid ascent to high altitudes.org. emphysema. heart attack (myocardial infarction). 335 Simons FE.334 that theobromine relaxes bronchial muscles. I’d just be guessing. But neverusers develop hernias too. If a cigarette contains 5% cocoa it also contains up to 1 milligram of theobromine. The bronchodilator effect and pharmacokinetics of theobromine in young patients with asthma. Medical Encyclopedia. http://nlm. July 14. web page updated April 12. Medline Plus.

Smoking in inflammatory bowel diseases: good.5% cocoa included: Belair.”336 Once secret industry documents evidence ongoing industry monitoring of both cigarette cocoa and licorice extract levels for at least three decades. Merit.5% licorice included: Belair. June 12. Pages 263-265. 339 chronic depression masked by nicotine. Benson & Hedges.340 and ulcerative colitis. October 18. overcoming the influence of years and piles of use rationalizations and memories associated with them. Now. Marlboro Lights. hidden or controlled by nicotine. American Journal of Psychiatry. Celebrating Two Weeks of Healing! The beauty of two weeks is that while recovery is still ongoing. Volume 13(46). TMA Presentation on Cocoa to the Department of Health. European Journal of Epidemiology. 2008. are beginning to grow. 341 Lakatos PL.337 Although additives have likely changed significantly since. 1999. Parliament. Toxicologic evaluation of licorice extract as a cigarette ingredient. nicotine is not medicine. We’ve traveled far enough to begin sampling what it will be like arriving home. Camel Lights. 2007. Pages 423-429. Carmines. the vast majority of subconscious use cues have been extinguished and we are now focusing more on the final leg of recovery. 338 Brown & Williamson Tobacco Corporation. Food and Chemical Toxicology. The number of minutes each day. . 340 Covey LS. a 1979 Brown & Williamson report documents that cigarette brands then containing more than 0. Viceroy Lights and Winston Lights. et al. during which we do not entertain thoughts of wanting to bring nicotine into our body. by the up to 900-degree temperatures found in cigarettes. Doral. Marlboro Lights. Vantage. Salem Lights. It is a natural poison. 1979. September 2005.170 Freedom from Nicotine . Volume 23(6).338 Other possible once hidden health conditions include thyroid problems masked by tobacco iodine. Pages 1303-1322. The impact of smoking on thyroid volume and function in relation to a shift towards iodine sufficiency. Pages 6134-6139. et al. The body and mind are nicotine-free. Salem Lights. Brands then containing more than 0. Tareyton Lights. Bates #2505520057 337 Carmines EL. Viceroy Lights and Winston Lights. Vantage. Merit. bad or ugly? World Journal of Gastroenterology. nearly all recovery symptoms are now behind us. Cocoa & Licorice Contents of Competitive Hi-Fi Cigarettes. Volume 154(2). But Philip Morris says its research shows that licorice extract is “pyrolyzed extensively” (decomposed due to heat). possibly also somehow suppressed. Pall Mall Lights. Major depression following smoking cessation. Licorice extract contains glycyrrhizin which some contend is another means by which cigarettes act as bronchodilators.The Journey Home theobromine in cocoa added to cigarettes can produce “a clinically effective dose. Bates #680224319 339 Vejbjerg P. Tareyton Lights. our physical addiction is no longer doing the talking.341 Remember. Volume 43(9). December 14. February 1997. Camel Lights. 336 Philip Morris USA. Benson & Hedges. Kool Super Lights.

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

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

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

Unlike when hunting for a lost pet or when our parents were angry with us.” Anger: “Have I really had my last nicotine fix? “This just is not fair!” Bargaining: “Maybe I can do it just once more. never once did it let us down. nicotine’s “aaah” was always there. April 3. I’m feeling pretty good!” “I can do this!” “This is good. Understanding the Emotional Loss Experienced When Quitting Smoking. 1982.” What’s the use?” “Why bother?” Acceptance “Hey.com/joel . sublimation. 345 Defense mechanism.” Depression: “This is never going to end. dissociation. 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. regression. In 1982 Joel Spitzer applied the Kübler-Ross grief cycle model to the emotional loss encountered when quitting smoking. Elizabeth.174 Freedom from Nicotine ." 1969.” It’s important in navigating emotional recovery to not get stuck in a stage prior to acceptance. identification. 347 Spitzer. Routledge. http://newworldencyclopedia. dependency upon nicotine may have been the most intense and dependable relationship in our entire life. Seeing and understanding each stage’s roots will hopefully help empower a smoother and quicker emotional transition home.The Kübler-Ross model identifies five discrete stages in the grief cycle when coming to terms with any significant emotional loss. J. 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. repression.The Journey Home projection. undoing.org/entry/Defense_mechanism 346 Kübler-Ross.345 Kübler-Ross grief cycle .346 Albeit chemical. New World Encylopedia. that’s 80 times a day that we puckered our lips up to some nasty smelling butt spewing forth scores of toxins and thousands of chemicals. compensation. Unless wet and it wouldn’t light. "On Death and Dying. 2008. If we smoked nicotine ten times per day and averaged 8 puffs per cigarette. ISBN 0415040159. I’ll just pretend and see how far I get. http://whyquit. and withdrawal.” “I’ve earned a little reward. Some phases may be absent while others get revisited.347 The five stages of emotional recovery include: (1) (2) (3) (4) (5) Denial: “I’m not really going to quit. suppression. rationalization. Joel’s Library. fantasy. reaction formation.

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

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

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

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

many qualifiers. 2007 www. also see Wakefield JC. 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. The Clinical Definition of Depression May Change. medication). But even if a person exhibits 5 of the above 9 symptoms.g. But in regard to cold turkey nicotine cessation there may be an overriding consideration. restless or slowed down that others begin noticing. April 3.350 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. 350 National Public Radio. (9) feeling we’d be better off dead or having thoughts about killing ourselves. or other important areas and may not be caused by substance use (e. Archives of General Psychiatry. tearful. The word depression can range from a short period of normal and expected sadness to full-blown clinical depression with suicidal thoughts. must cause great distress or difficulty in functioning at home. do not use the following list to attempt to self diagnose yourself as the DSM-IV standards have other depression definitions too. (3) appetite much less or greater than usual. (6) being tired without energy. which include many. accompanied by weight loss or gain. Volume 64(4). 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. It reflects a wide spectrum of varying degrees of hopelessness where anxieties often subside. (5) becoming so agitated. Generally.” As reviewed in the prior chapter under “Symptoms. under the DSM-IV standards. work.npr. The above warning was necessary because depression is not some fixed and interchangeable emotion. . It’s why we have and need psychiatrists. drugs. Extending the bereavement exclusion for major depression to other losses: evidence from the National Comorbidity Survey. Like the word “wind” it can range from a soft gentle breeze to a full-blown hurricane. Pages 433-440.org. as though some license plate that would fit every car.© 2009 FFNicotine.com & WhyQuit. All Things Considered.. thinking clearly or making decisions. the “bereavement exclusion. so long as the symptoms are relatively mild and it doesn’t last longer than two months. April 2007. (2) losing interest or pleasure in things we previously enjoyed. But before doing so. (4) a lot of trouble sleeping or sleeping too much.” 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 symptoms cannot indicate a mixed episode. (8) trouble concentrating. et al. planning or attempts. blue. (7) feeling worthless or excessive guilt about things we did or didn’t do. alcohol. depression is emotional surrender.com 179 to your treating physician or pharmacists.

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

354 Galdi S. It is normal for us to deeply believe that our consciousness is the one doing things. Whether referred to as our subconscious. (2):CD001008. or doing the driving as we read billboards.” 353 Bargh JA.352 But looking upon our subconscious mind only in terms of being the playground of others cheapens and makes it look dumb. et al. that our behavior was our idea. unconscious or preconscious. pleasure. if so dumb. January 2008. Science. . what part of the mind and level of awareness is thinking about. rebellion and affordability marketing. cues meaningless to conscious awareness? Dumb? When typing on a keyboard. Think of Disney World and awareness of the magic above ground. the conscious mind is not the primary source motivating behavior. science is still in the early stages of discovery in understanding the scope of its involvement in dayto-day life. 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.353 Now it’s time to knowingly teach it how to function without it. Even here. locating and striking the correct key? While operating a vehicle. 2000. aroma. while ignoring our conscious ability to retrain it. et al. While this is our self-perception. Volume 3(1).com & WhyQuit. Pages 73-79. talk on the phone or daydream? Our conscious mind has unknowingly aided in teaching our subconscious skills and how to perform activities.354 352 Abbot NC. adventure. that it causes our actions after careful deliberation. a growing body of evidence suggests that like Disney’s puppets. friendship. Automatic mental associations predict future choices of undecided decision-makers. Twice the traveling hypnotist sold me a couple of days of unbelievable hypnotic bliss before I tested it and relapsed. including using nicotine. Perspectives on Psychological Science. Hypnotherapy for smoking cessation. Cochrane Database of Systematic Reviews.© 2009 FFNicotine. who is really controlling which foot needs to push on which peddle and how hard.com Chapter 11 181 Subconscious Recovery The Unconscious Mind Endlessly hammered by flavor. The Unconscious Mind. et al. that our subconscious has already made up our mind for us. 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. 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. our subconscious was the nicotine addiction industry’s subliminal message board.

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

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

Although nicotine-feeding cues are psychological in origin. November 2007. researchers discovered increased blood flow during cue-induced cravings in the brain’s ventral striatum. who obviously had fewer existing cues than heavy smokers. The posterior cingulate and medial prefrontal cortex mediate the anticipatory allocation of spatial attention. NeuroImage. Volume 58(2). researchers found that encountering a visual nicotine use cue will increase pupil size. and left insula. with an increase in pulse rate. February 1999.360 Encountering the new cue triggered use expectations and an urge to smoke. . Researchers have successfully used sight. 360 Lazev AB. et al.com website. Limbic activation to cigarette smoking cues independent of nicotine withdrawal: a perfusion fMRI study. hippocampus. Experimental and Clinical Psychopharmacology. The Journal of Physiological Sciences. Pages 56-63. regions known to control attention.361 Using brain scans. 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. amygdala. Neuropsychopharmacology. they trigger physiological responses within the body and mind. Subjective and autonomic responses to smoking-related visual cues. Pages 633-641. 362 Franklin TR. which he conditioned to expect food and begin salivating upon the ringing of a bell. Volume 32(11). 361 Chae Y. et al. motivation and expectancy. Researchers found it easier to establish new cues among light smokers. smell and hearing to establish new conditioned use cues in smokers. 363 Small DM. Not only does using nicotine increase pupil size. orbitofrontal cortex.362 regions associated with “aaah” rewards and anxiety. medial thalamus. Like Pavlov's dogs.The Journey Home Subconsciously triggered anxieties are the mind's means of commanding that we once again bring nicotine into our body. March 2003.363 Dictionary. we each conditioned our subconscious to expect arrival of a new supply of nicotine in specific situations.184 Freedom from Nicotine . an autonomic response. Volume 18(3). Pages 139-145. April 2008. Pages 2301-2309. Volume 7(1). Classical conditions of environmental cues to cigarette smoking. et al. If crave episodes feel real and physical in nature there’s good reason.

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

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

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

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

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

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

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

Not only will your recovery remain alive and well. 1994 . fear. The anxiety rush. Don't let time distortion deprive you of your dream of again comfortably engaging life as “you.192 Freedom from Nicotine . 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.374 Turn to your training in handling nicotine cessation panic attacks. at the end of the episode you’ll likely receive a reward.” How often do crave episodes occur? The best we can do in answering this question is to share study averages. fourth edition. the return of yet another aspect of life. It’s important to note that for the 1. Panic Disorder. Diagnostic and statistical manual of mental disorders.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. that DSM-IV criteria indicates that panic attacks may not peak for up to 10 minutes. 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. Hopefully you’ll find this aspect of nicotine dependency recovery the easiest of all. A 1998 real-time crave coping 374 American Psychiatric Association. All of us are capable of handling a few brief moments of anxiety.7% of adults diagnosed with panic disorder under diagnostic standards such as the American Psychiatric Association’s DSM-IV manual. immediately look at your watch or a clock and note the time. The obvious problem with averages is that we may not be average. When a crave hits. all of us.

Monday brings day three.© 2009 FFNicotine. December 1998.1. Was nicotine use part of your celebrations? It was mine. 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. Coping in real time: using Ecological Momentary Assessment techniques to assess coping with the urge to smoke. There are lots of theories. Pages 487-497. day three was when most crave episodes were encountered. We can only guess as to why. While the average study participant was down to just over 2 episodes per day by day six.6 minutes of total crave episode anxiety on your most challenging day. If each crave episode is less than 3 minutes in duration. thinking that it will help them avoid work pressures. By day ten the average fell to just 1. that’s a total of 18. Although no real evidence. 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. Just up to three minutes at a time and then take a break. And what about the celebration that turns sour. If so. We should also prepare you for the possibility of a small spike on day seven.4 episodes per day. followed by 6 minutes on day eight. day seven brought an average of 4 cravings. If celebration was one of our conditioned feeding cues we might expect another episode. Volume 21(6). like when everyone but mom forgets our birthday? Again. we can only guess.3 minutes of crave anxiety on your most challenging day of recovery. What we do know is that 12 minutes of significant challenge on day seven.com 193 study closely followed smokers for two weeks and appears to have collected excellent data. Can you handle 18. is entirely doable.375 It found that with an average of 6. Joel always started his clinics on a Tuesday night.1 craves.5 and by day five it was 3 craves per day. many programs have encouraged users to start on the weekend.com & WhyQuit. Day four’s average was 3.3 minutes of serious challenge in order to reclaim your life? Absolutely! We all can. Did you notice how both physical withdrawal and the average number of subconsciously triggered crave episodes peak on day three? Coincidence? Not necessarily. more fully engaging life and confronting our normal daily nicotine use conditioning. before returning to 2 on day eight. While we have little control over nicotine’s half-life. and the average on the most challenging day is 6. et al. the recovery day on which we choose to fully engage life and confront the bulk of our normal daily subconscious cues is very much within our control. work. 375 O'Connell KA. . Research in Nursing and Health. One is that life is measured in weeks and a full week of freedom provided the first significant reason for celebration. I suspect that most users decide to commence recovery over the weekend. Historically.

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

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

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

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

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

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

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

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

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

It is capable of fostering use conditioning which causes continuing use of the crutch long after challenge has ended. which immediately after the laugh leads to general muscle relaxation. Laughter and Health Outcomes. this is conditioning that you yourself created. make sure it isn’t fattening and something you’d feel comfortable doing anywhere for years to come. Laughter and Health Outcomes. March 2008. 383 Paskind J.383 Laughter also induces sporadic deep breathing. Pages 39–50. Using food as an oral crutch may add extra pounds. This can be invaluable once our focus is able to intensify upon the final stage of recovery conscious recovery .Oral coping is a form of crutch substitution.as the pace of noticeable change naturally seems to slow. Effects of laughter on muscle tone. Volume 28. person. conditioning now commanding you to bring nicotine into your body and relapse. Evidence-Based Complementary and Alternative Medicine. Pages 51-58. Volume 5(1). Pages 37-40. Psychological Reports. Pages 623-628. Pages 37-40. place or time might you be rewarded with once this craving is over? Look at a clock and time the episode. 1977. what’s your best guess? What activity. They make interesting reading. as cited in Bennett MP. that laughter and smiling may result in diminished anxiety and stress. Embracing a crave episode fits nicely here too. moments of challenge are spent focusing upon and analyzing the situation. Journal of Biological Psychology. Evidence-Based Complementary and Alternative Medicine. et al.com 203 We also should mention laughter. which can last up to 45 minutes. Imitating dependency related behavior is contrary to “coping” as it actually invites nicotine use fixation and relapse. Volume 19. they allow us to quickly look back and see how far we’ve come.com & WhyQuit. 1932. Humor and Laughter May Influence Health: III.© 2009 FFNicotine. . throughout the day. 384 Fry W.384 There’s also evidence suggesting that among those with a sense of humor. Oral coping . What do you have to lose? Analytical coping – Here. Benefits of humor in reduction of threat-induced anxiety. Humor and Laughter May Influence Health: III. February 1990. I fell in love with cold water but not just during challenge. March 2008. 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. et al. What cue triggered the episode? While we can’t know for certain. Give laughter’s potential calming effects a try. especially handling of any object that imitates your nicotine delivery device.385 Remember. For some reason. The respiratory components of mirthful laughter. Volume 66(1). Why not put them to work in keeping your motivational batteries fully charged. Research shows that laughter activates various muscle groups for a few seconds each. et al. Volume 5(1). We discourage oral coping. emotion. 385 Yovetich NA. as cited in Bennett MP. Archives of Neurology & Psychiatry. So does pulling out and reviewing your list of reasons for commencing recovery. If you find yourself reaching for more than a toothpick or toothbrush. Like medical records.

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

© 2009 FFNicotine.com & WhyQuit.com Chapter 12

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Conscious Recovery - Journey Thinking

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

an ash-less world. The beauty of recovery is that with each passing day the frequency." Below are representative entries made during 2008. After two years of freedom I found myself going months without challenge. Today I was free and today I continued to heal! The little gifts along the way the smells. pride. The last time I experienced anything that can be fairly called an “urge” was in December 2001. One of the most popular discussions at WhyQuit’s peer support group Freedom is entitled. a wedding receptions or even death.© 2009 FFNicotine. While most will be quick stiff breezes a few may claim the status of storms. 3 months: “zip. duration and intensity of challenge is "generally" on the decline. The opening time period is how long the person has remained nicotine-free: • • • • • 2 months. Before we know it the storms turn to breezes and then to a guest now and then. I worked with far too many victims to have retained even one use justification. new found time. long overdue self-respect.com 219 Although at times intense. Eventually the minor urges and periods of thought fixation became further and further apart.com & WhyQuit.was simply me coming home to meet me. 26 days: “once every two weeks for about 3-5 minutes. They may be associated with uncommon events such as relationships ending. the whiteness emerging in my smile. But like trying to watch a rose bud open. tastes. gradually lengthening periods of comfort. 3 months: “a few times in the past year the thought of smoking crossed my mind. Am I average or normal? Probably not. “Tell a newbie how many seconds a day you still want a cigarette.” Diane 3 years. two years and seven months after starting my journey. crossing paths with an old friend. energy.” Joseph 1 year. seeing the decline while living it can at times seem nearly impossible. periods of challenge may at times felt overwhelming. the birth of a baby. Gradually Diminishing Thoughts and Urges During early recovery. thoughts capable of fostering urge and desire for as long as our mind is able to concentrate and focus upon them. 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 . freedom and even the few extra pounds . But hurricane force winds are now long gone. I saw each and every day as a full and complete victory in and of itself. odorless fingers. I did my best to remain focused on the long overdue healing occurring inside this body. empty pockets. hope. It is possible to retain romantic thoughts about using. Still. a bit bigger step. extra pocket change. it is entirely normal during the first couple of years to still be having thoughts of wanting and even encounter remote. endurance. zero. seasonal or infrequent nicotine feeding cues.

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

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

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

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

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

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

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

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

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

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

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

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

while mortality risk from smokeless tobacco is no worse than that from an almost certainly non-fatal fall from less than 2 stories. 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. Back to harm reduction. 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. et al. Bates #2023799803. Bates #2023799804. 412 Polito.413 410 Shamasunder B. Nicotine 166 Times More Deadly than Caffeine? WhyQuit. messages already bombarding them with a wide array of tempting flavors portrayed as vastly safer than smoking. Bates #2064952307. like shooting yourself in the foot instead of the head. Bates #2023799798. 411 Phillips CV. 2002. Bates #2023799789. PM USA internal memo dated 12/16/85. As hard as it may be to believe.”411 “We estimate”? It is disturbing to see us stoop to educated-guessing when it comes to life or death. Bates #2023799799. Pages 1-5. harm reductionists counter by asserting that. Bates #2500016765. Harm Reduction Journal. 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. PM International letter dated 4/23/98. mortality risk from falls and other traumatic injuries compared to smokeless tobacco use. Lacking accurate relative risk data themselves. Journal of the American Medical Association. This book exists to help you stop using them. Adolescent nicotine treatment changes the response of acetylcholine systems to subsequent . and they suggest that neither side may directly attack the other side’s products. 2006. 2006. Volume 288(6).The Journey Home emphysema and circulatory disease.org: PM USA internal memo dated 7/21/82. Bates #2023799796. also see the following once secret tobacco industry documents available at TobaccoDocuments.410 Their partnership objective is to ensure the purchase and use of their dopamine pathway stimulation products. PM USA internal memo dated 10/25/84. that you need to purchase and use our product because smoking can kill you”? You haven’t and probably won’t. Bates #500872678. Both sides in the debate appear to be overstating their case. PM USA letter dated 5/8/91. August 14. They seem unconcerned by an increasing number of adolescent nicotine harm studies showing nicotine’s horrific toll on the developing adolescent brain. The once secret documents evidencing the agreement are many.com.412 Yet. April 18. PM USA internal memo dated 5/7/84. Bero L. JR. Financial ties and conflicts of interest between pharmaceutical and tobacco companies. PM USA internal memo dated 1/8/88. February 16. et al. PM USA internal memo dated 9/6/85. Deconstructing anti-harm-reduction metaphors.. we estimate that smoking presents a mortality risk similar to a fall of about 4 stories. Bates #2023799801. British American Tobacco collection letter dated 8/1/91. PM USA letter dated 12/17/84. in order to sell smokers on “safer” delivery many have resorted to falsely portraying nicotine as being as harmless as caffeine. 2nd PM USA internal memo dated 9/6/85. Bates #2083785672. the pharmaceutical and tobacco industries have operated under a nicotine marketing partnership agreement since about 1984. Bates #2023799795. Volume 3. or like jumping from a three-story building rather than one ten stories tall. 413 Slotkin TA. Pages 738-744. PM USA internal memo dated 1/22/85. “Based on the available literature on mortality from falls.232 Freedom from Nicotine . Harm reduction advocates have done little to quiet concerns about the impact of marketing upon youth.

com & WhyQuit. dare we recommend nicotine replacement therapy in pregnant women and adolescents? Neurotoxicology and Teratology. This damage may interfere with the ability of these fibers to pass sound. Volume 76 (1-2). 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. I worry that some new ex-smoker or oral tobacco user reading this book. They must. It’s why putting this section here. Their focus isn’t on living but dying. they also ignore the costs associated with living life as an actively feeding drug addict. LK.© 2009 FFNicotine. to electronic cigarettes.414 Harm reduction advocates not only ignore the harms inflicted by nicotine. 414 Jacobsen. also see. will instead seize upon the words that follow as license to relapse. Pages 152-165. Issue 1. 2008. resulting in greater noise and diminished sound processing efficiency. causes me substantial concern.com 233 Let me give just one example among many. 2007. 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. If nicotine is a developmental neurotoxicant in animal studies. is totally unacceptable. 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. as Dr. Pages 13491-13498. Prenatal and Adolescent Exposure to Tobacco Smoke Modulates the Development of White Matter Microstructure. What is the relative risk in comparing cigarettes to oral tobacco. May 15. et al. January 2008. Volume 30. Ginzel notes. the potential for relapse and then smoking yourself to death because relative risk had never been discussed or explained to you. The Journal of Neuroscience. December 5. nicotine administration in adulthood. at the tail end of this book. it would be nice if we knew the actual relative risks in contrasting oral tobacco to NRT but we don’t. Slotkin TA. But the alternative. Volume 27(49). a read that would have succeeded if this section had not been here. Still. Brain Research Bulletin. Pages 1-19. otherwise they couldn’t sell it. .

and that cigarettes release more than 4. chronic skin rashes and concerns about immune system suppression.com. a host of breathing disorders including emphysema. 2008. chronic depression. Pages 807-817. we have little long-term data for pure nicotine. fecal impaction from dehydration.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. loss of sex drive. Smoking’s common harms and roughly 50% adult kill rate are well known. acne. a lack of motivation. 2008.418 While smoking’s harms are clearly greater and more life threatening than pure nicotine’s. belching. IARC carcinogens reported in cigarette mainstream smoke and their calculated log P values. and serious circulatory disease as carbon monoxide combines with nicotine to destroy vessel walls and facilitate plaque buildup. We also know that 81 potential cancer-causing chemicals have been identified in cigarette smoke415 versus 28 in oral tobacco. 417 Polito JR. March 29. WhyQuit.com. pins and needles in arms and hands.234 Freedom from Nicotine . fifteen 415 Smith CJ et al. severe bloating. hair loss. acid reflux. headaches. diminished sense of taste. a lack of energy. bleeding and diseased gums. 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. Do Kennedy and Waxman know about electronic or e-cigarettes? WhyQuit. tooth enamel damage. nervousness. stomach problems and pain. Although we still do not know whether or not NRT user health concerns are in fact directly related to chronic nicotine use. dry mouth.000 chemicals while oral tobacco releases 2.550 chemicals. 2007. Clearly. June 2003. anxiety. dizziness. which would make it nearly impossible to determine direct and proximate cause. as nearly every user has years of cigarette or oral tobacco exposure. facial reddening. irritability. elevated blood pressure. December 1. tiredness.The Journey Home to pharmaceutical grade replacement nicotine? We know that cigarettes currently contribute to nearly five million deaths this year. including lung cancer. heart burn. Volume 89. bronchitis. jaw-joint pain and damage (TMJ). difficulty swallowing. . Smokeless Tobacco and Some Tobacco-specific N-Nitrosamines. a heavy feeling. swollen glands. headaches. sleep disruption. Volume 41(6). 416 IARC Monographs on the Evaluation of Carcinogenic Risks to Humans. hiccups. recessed. online complaints among those who have used nicotine gum for one year or longer include: addiction with intense gum cravings. 418 Polito JR. gastritis. sore or irritated throat. scalp tingling. What wasn’t known until recently were the health concerns being expressed by long-term NRT users. stomach ulcers. uncontrollable foul smelling gas that lingers. tooth loss. Food and Chemical Toxicology. a rapid or irregular heart beat. Still. Long-term Nicorette gum users losing hair and teeth. ringing in the ears. bad breath. smokers face serious risk of many different types of cancers. canker sores with white patches on the tongue or mouth. achy muscles and joints.

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

A brief summary of what the first week of this recovery was like: 5. The name of two other active user who I've taught the Law of Addiction: 8.236 Freedom from Nicotine .The Journey Home Appendix A: Recovery Journal/Diary 1. Things I want to remind myself of on my one year anniversary: 7. My nicotine use history: 2. My recovery attempt history and the real reason each attempt failed: 4. The name of two children or teens whom I've taught the true power of nicotine: . My core motivations for wanting to end nicotine use: 3. The total minutes daily I spent thinking about wanting to use nicotine at: 30 hours 72 hours: 1 Week: 2 Weeks: 4 Weeks: 6 weeks: 2 months: 3 months: 6 months: 1 year: 6.

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

................................203 Relaxation coping.............113 Effective and smart........ 155................ 190....................... 199...............57 Getting the jitters..........................................17... Cue exposure therapy.. Respond to the bell....................................... 187..... 219 Pavlov........... Analytical coping ........................................ Average number ...................99 May feel alcohol effects sooner............111 Internet support ... Co-Dependency Concerns ........................ 71.................................202 Crave episode intensity.............................194 Reward ..........................................202 Embracing crave episodes ........... Alcohol or other drugs ......................................................... 57........................ Caffeine withdrawal symptoms.................................................57..................... 196 Attitude.......................................................................237 Blood sugar.............................................238 Freedom from Nicotine .......222 Chewing tobacco....... 207 Conscious recovery..................... ex-smoker or nonsmoker.....................201 Oral coping ........... 140.................... tea leaves and cocoa beans.........................99 Half who relapsed to smoking (47%) consumed alcohol .S...........................124 Bartender................................203 Distraction coping.................................................................................................112 Effectively outlawed and blacklisted by official U..............123.........209 Dependency Rationalizations.211 Tearing Down the Wall..108 Cue extinguishment............. 89.......212 Cost Rationalizations......110 Exercise programs....................................214 “Just think about something else”.......... Coffee’s smell and taste actually improves ........................204 Depression.....................................................93 Coffee.........17................................ 30 minutes results in 4............36 Classical conditioning.....148 Found in coffee beans............. Conscious Fixation........................ 88% in Australian study quit cold turkey ...........................57p............69 Is free..................................157............................. 184........... Recovery memory suppression.................................................................................................11...................................................................... 191.......147 Cold turkey.....179 ............. 68................................................................... 193...................100 Allen Carr........................................................................................................................192 The Bigger the Better...........136..................148 Canada’s cigarette pack addition warning label.........................................24 Caring for Our Recovery................ Bereavement exclusion.........147 (mg) of caffeine “typical” in various substances............198 Early Alcohol Use......................................................... policy...........................193 Coping techniques...... 143......207 Cotinine............ 207 Caffeine.185 Distortion of time perception.......18 Closet users............................ 180............ 155............................. 46.......200 Seasonal..............191 How often................ 193 Panic disorder......................... 122..... 122 Basic Recovery Tips...................205 Ex-user or non-user............................147 Chocolate bars................................215 Recovery Rationalizations.....The Journey Home Alphabetical Index Alcohol....................................................................214 Joy of Smoking?.....................................................192 Keep a watch or clock handy ..........100 Sedation and anesthesia type effects................69 Complacency....................................................... 144 Crave episodes............................................... 145-146..............222 Concentration 23.5 milligrams.......... 177..............101 Confronting alcohol related crave triggers ........................................... 183p.............147 Nicotine somehow doubles the rate by which the body depletes caffeine.............. 167 Boredom.. 84......206 “Just once.......................................199 Crutches.......... 134............................ 179 Definition.195 Most cues extinguished after a single encounter..................209 Dignity’s Denial.............................. 202.........111 Recovery buddies ...191 Less than 3 minutes..... Feeding cue.........111 Food ................................ Holiday and Infrequent Cues................................... 82-85 Bad Days..................... 191............................................................ I want to do it once!”..........................

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

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

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

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

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

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

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

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

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

244 Freedom from Nicotine .The Journey Home .

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