Freedom from Nicotine - The Journey Home

1 Table of Contents

FFN-TJH

Freedom from Nicotine The Journey Home
by John R. Polito
Copyright John R. Polito !!"# !1$ %&'N-1$( ")*-1+)*$$$! "

,edical -d.ice /isclaimer - This book (FFN-TJH) is designed to support, not replace, the relationship that exists between a reader and his/her physician !o not rely upon any in"or#ation in this book to replace indi$idual consultations with your doctor or other health care pro$ider
Published( 1 0$10!* +th Re.ision( !"0!101$

/edication
FFN-TJH is dedicated to all still capti$e to nicotine+s in"luence )ay #astery o" the ,4a3 of -ddiction, #ake "reedo# a keeper

-c2no3ledgments
FFN-TJH would not exist i" not "or the insights o" Joel %pit&er, the support o" 'atricia ' (rnold and the encourage#ent and inspiration o" Harriet )c*ryde Johnson, deceased

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Table of Contents
%ntroduction /our 0reatest (wakening 1$er 2ho is John3 2ho is Joel3 ( Journey to 5nconscious 6o#petence Chapter 1( Nicotine -ddiction 1!1 That First %ubtle ,(aah, 6he#ical %la$ery+s :nset Tolerance 5se 6onditioning 2hat is Nicotine3 (s (ddicti$e as Heroin3 (ddiction Not News to Tobacco >ndustry Freedo# %tarts with (d#itting (ddiction Chapter ( The 4a3 of -ddiction The @aw !e"ined The @aw Ae"lected in %tudies )issed Aelapse @esson Just one rule - ,No Nicotine TodayC, Chapter $( 6uitting 89ou8 Aeco$ery >nstead o" Duitting *uried (li$e by Nicotine ,(aah,s (n >n"ected @i"e Forgotten Aelaxation Forgotten 6al# !uring 6risis Forgotten *reathing E 1ndurance Forgotten %ensiti$ities Forgotten %enses Forgotten )ealti#e 1xtra 2orkweeks Forgotten 'riorities, Forsaken @i"e Chapter +( :se Rationali;ations >n$enting 5se Aationali&ations ,Just one, ,Just once, ,5se relie$es stress and anxiety, ,Nicotine is #y "riend, ,> like it, - ,> lo$e it, ,>+# Fust a little bit addicted, ,> do it "or "la$or and taste, ,)y co""ee won+t taste the sa#e, ,>t helps #e concentrate, ,> do it to relie$e boredo#, ,> do it "or pleasure, . . . 4 78 79 79 7. 88 8; 8. <= << <? 97 97 9< 9B 9? 94 94 B= B7 B8 B< B9 BB B; B. B? B4 ;= ;= ;< ;9 ;. ;4 .8 .< .9 .9 .B .;

Freedom from Nicotine - The Journey Home

$ .. .? .4 ?= ?7 ?9 ?; ?; ?? ?4 47 47 48 4< 49 4? 7=7 7=8 7=8 7=< 7=9 7=B 7=. 7=? 7=? 7=? 777 777 778 779 779 779 77B 77. 77? 787 788 78< 789 78B 78; 78; 78. 78. 78. 7<= 7<< 7<B

,>t+s #y choice and > choose to use, ,>t+s Fust a nasty little habit, ,>+ll lose #y "riends, ,>+# still healthy, ,> can+t stop, ,>+# "ighting #onsters and de#ons, Chapter 1( Pac2ing for the Journey Home 2hen to %tart Ho#e - Now or @ater3 'ack "or Aeco$ery !ocu#ent /our 6ore )oti$ations 'ack !urable )oti$es !o this "or ,you,, not others Journey "or better health, not "ear o" "ailing health !o it "or total sa$ings, not daily cost 'ack 'atienceG :ne !ay and 6hallenge at a Ti#e 'ack a 'ositi$e (ttitude The Halue o" !ocu#enting /our Journey Ae"ueling 1x-users 6urrent-users Ne$er-users >ndustry #arketing %ocial controls /ouC 6loset users >nternet re"ueling Aeco$ery #eters %upport li#its !estroy (ll Ae#aining Nicotine Chapter <( Common Ha;ards = Pitfalls 1arly (lcohol 5se Aisky 2hy ex-users #ay "eel alcohol e""ects sooner 6o-dependency concerns 6on"ronting alcohol related cra$e triggers ($oiding *lood %ugar %wing %y#pto#s /our *lood 6a""eine @e$el 2ill !ouble 6rutches Aeco$ery buddies (lcohol or other drugs 1xercise progra#s >nternet support 1xtra "ood 6essation 'roducts :pen lies and hidden truths 6old turkey is "ast, "ree, e""ecti$e and s#art 'lacebo isn+t a reco$ery #ethod and it isn+t cold turkey 2hat *ig 'har#a doesn+t want us to know Harenicline - 6hantix E 6ha#pix

+

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Joel+s poll suggestion Negati$e %upport *reathing %econdhand %#oke 1xtre#ely Hi$id 5se !rea#s *ad !ays 2eight 0ain and 6ontrol How to gain lots o" extra weight *inge eating Fears unburned calories Aeaching "or a &ero calorie aaah 'icking #ealti#e 1nding #ealti#e !i#inishing body weight )enstrual 6ycle 6onsiderations 'regnancy Chapter )( The Roadmap Home *rie" !ependency Ae$iew 1nding Nicotine 5se 'hysical AeadFust#ent 1#otional AeadFust#ent %ubconscious AeadFust#ent 6onscious AeadFust#ent (rri$ing Ho#e Aeco$ery Ti#etable Chapter *( The First ) Hours %u##ary o" *asic Aeco$ery Tips Aeco$ery %ensations - 0ood, Not *ad Chapter "( Physical Reco.ery No Need to Aead (bout %y#pto#s Now Neuronal Ae-sensiti&ation %y#pto#s (nxiety (nger >#patience >nability to 6oncentrate or Foggy )ind %adness E !epression Nor#al sense o" e#otional loss Iyban, 2ellbutrin, 6hantix and 6ha#pix @oneliness or Feeling 6ooped 5p >nso#nia 6hest Tightness %ore )outh or Throat 6oughing, )ucus or Nasal !rip *ad *reath or Nasty Tastes *leeding 0u#s Headaches Nausea

7<; 7<. 7<4 798 79< 799 79. 79? 794 7B= 7B7 7B7 7B7 7B< 7BB 7;9 7;9 7;B 7;4 7.= 7.= 7.7 7.8 7.< 7.B 7.; 7.4 7?= 7?7 7?7 7?8 7?9 7?; 7?. 7?? 7?4 74= 74< 74B 74B 74; 74. 74. 74? 74? 744 8==

Freedom from Nicotine - The Journey Home

1 8== 8=7 8=7 8=8 8=B 8=. 87= 877 878 879 87B 87; 87. 87. 87? 88= 888 889 88. 88. 88? 88? 88? 884 884 884 8<= 8<= 8<7 8<7 8<< 8<9 8<. 8<? 8<4 8<4 897 897 898 89< 89< 89B 89B 894 8B7 8B8 8B<

6onstipation Fatigue Not a %y#pto# 'ossible )edication (dFust#ents 'ossible 5nderlying Hidden 6onditions 6elebrating Two 2eeks o" HealingC Chapter 1!( >motional Reco.ery Jubler-Aoss 0rie" 6ycle !enial (nger *argaining !epression (cceptance Chapter 11( &ubconscious Reco.ery The 5nconscious )ind :perant 6onditioning 6lassical 6onditioning 6ra$e 1pisode >ntensity 6ontrolling expectations 6o##on 5se 6ues (cti$ities @ocations 'eople Ti#es 1$ents 1#otions 2ithdrawal cues (re 6ra$e 1pisodes Aeally @ess Than < )inutes3 Ti#e !istortion Jeep a clock or watch handy 6ra$e 6oping FreKuency 1xtinguishing 5se 6ues 6ue exposure therapy The *igger the *etter Aewards 6ra$e 6oping TechniKues 1#bracing cra$e episodes !istraction coping Aelaxation coping (nalytical coping :ral coping %easonal, Holiday and >n"reKuent 6ues Chapter 1 ( Conscious Reco.ery The Final Truth !ignity+s !enial Tearing !own the 2all "Just think about so#ething else"? )ore @ies

9 8. Chapter 1+( Complacency = Relapse 6aring "or :ur Aeco$ery Aeco$ery )e#ory %uppression (#ending the @aw o" (ddiction The 'er"ect 1xcuse Aelapse ..< 5hy6uit.4 8. 8.2hat should > call #ysel"3. Polito !1$ !ependency rationali&ations 6ost rationali&ations Aeco$ery rationali&ations 6onscious Fixation The Joy o" %#oking3 Chapter 1$( Homecoming ( %ilent 6elebration @ong-Ter# Duiet and 6al# 0radually !i#inishing Thoughts and 5rges .< 8.9 8.4 8?= 8?< 8?9 8?4 84= ..7 8. 8.9 8.< 8.9 8. 8B4 8.com 7 John R.B 8.The @esson @earned No @egiti#ate Justi"ication "or Aelapse 6ontinuing 5se Aationali&ations )ore 1xcuses 6o#ing Har# Aeduction 6losing Thoughts (ppendixG Aeco$ery Journal/!iary 8B9 8BB 8B.7 8.

Freedom from Nicotine - The Journey Home

)
Title ? Table of Contents ? Ne@t

FFN - TJH

%ntroduction
9our Areatest -3a2ening >.er
/ou #ay be like #e, not a big book reader *ut i" wanting to end nicotine use, Freedo# "ro# Nicotine - The Journey Ho#e (FFN-TJH) is worthy o" your ti#e >" allowed, it will aid in turning "ear to excite#ent, dread to delight, anxiety to cal#, bondage to "reedo#, and destruction to healing (s hard as this #ay be to belie$e, ending nicotine use need not be horrible or e$en bad >n "act, so#eday soon you+ll look back upon this te#porary Fourney o" re-adFust#ent as possibly the #ost a#a&ing chapter o" your li"e, your greatest personal awakening e$er /ou see, nicotine addiction is about li$ing a lie @i"e here on 1asy %treet is cal#, rich and wonder"ul, not #ore stress"ul, boring and e#pty 2ith knowledge as your ally, you+re about to disco$er that you+$e Fourneyed "ar "ro# that peace"ul pre-addiction #ind that was once ho#e How #any ti#es ha$e we heard the phrase ,knowledge is power,3 *ut when it co#es to breaking nicotine+s grip, until now, you+$e likely "ailed to de$ote the ti#e needed to educate your intelligence >nstead, #ost o" us turned to worthless products, pills or proceduresL to Kuick "ix #agic cures pro#ising "ast, easy or e""ortless success /ou are about to beco#e "ar s#arter than your addiction is strong (nd as you Fourney ho#e, so#ewhere along the way it will hit you, that knowledge and insight truly is a reco$ery #ethod Think about how hard it would be to notice and sa$or the healing and bene"its that reco$ery gradually un"olds be"ore us, i" consu#ed and gripped by anxiety and "ear 5nderstanding and the con"idence it breeds destroy needless "ears, "ears that ignorance was capable o" "estering into anxiety or e$en panic (nd during prior atte#pts (i" any), our "ears were #anyG "ear o" "ailure, "ear that li"e as an ex-user would be horrible, that we were lea$ing so#ething $aluable behind, that we+d be unable to cope with stress, that the next challenge would be too big to handle, or e$en "ear o" success, that we really had used nicotine "or the last ti#e e$er

5ho is JohnB
The anguish o" atte#pting to break "ree in ignorance and darkness can easily o$erwhel# "reedo#+s drea#s How do > know3 *ecause > sKuandered three decades o" desire to stop using by not knowing how )y na#e is John, John A 'olito, and >+# a "or#er < pack-a-day s#oker Failure a"ter "ailure, a"ter one "inal "ailed anxiety-riddled atte#pt in early 7444, > surrendered > totally ga$e up on gi$ing up

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>t was then that > "irst ad#itted to #ysel" who > really was > was a ,real, drug addict, no di""erent "ro# the alcoholic or heroin addict (nd > accepted #y "ate The pace o" #y "ailing health was accelerating, and > would die an addict+s death )y #ost liberating ad#issions e$er, > no longer needed the #any excuses >+d in$ented to explain that next cigarette They all boiled down to Fust one >t was si#ple ,)y na#e is John and >+# a A1(@ drug addict , Ha$ing achie$ed acceptance, strangely, > was no longer a"raid For so#e still unknown reason, on )ay 7<, 7444, > typed the words ,Kuit s#oking, into an >nternet search engine ( couple o" clicks later, > "ound #ysel" reading #essages inside a stop s#oking group There, watching the caring support between strangers, people who+d ne$er #et, > was o$erwhel#ed %o, > typed #y own little #essage > told the# that what they were doing in supporting each other was beauti"ul, but that it was too late "or #e, that >+d gi$en-up trying The rest is history ( "lood o" caring replies reached through the screen, tried pulling #e in, and le"t #e in tears Two days later, on )ay 7B, 7444, > s#oked #y last cigarette e$er Totally consu#ed by long o$erdue success, on #y two #onth anni$ersary, July 7B, 7444, > created a website > na#ed it 2hyDuit co# :riginally, it si#ply sought to preser$e and share the tragic story o" a <9 year-old )arlboro s#oker >t was a story that hit ho#e >t le"t #e "eeling lucky, that >+d so#ehow, #aybe, dodged a bullet His na#e was *ryan He was a 8=-year s#oker who had started at age thirteen The news article included a sobbering photo o" a totally e#aciated young #an lying dead in his bed (ccording to the story, the death bed photo was taken Fust two #onths a"ter *ryan was diagnosed with lung cancer >n the photo, his grie$ing widow is sitting in a chair beside hi#, hugging the couple+s two year-old son, *ryan Jr :$er the years, 2hyDuit+s content grew into a #ega-reco$ery site that today attracts 8 8 #illion uniKue annual $isitors (di""erent >' addresses) >+$e since presented roughly 7== li$e reco$ery progra#s, and written hundreds o" cessation articles, including a hand"ul that ha$e appeared in peer-re$iewed #edical Fournals Today, > continue to ser$e as director o" two online support groups, Freedo# and Turkey$ille, which together ha$e nearly 4,=== #e#bers 2hich brings us to this book, FFN-TJH First released on !ece#ber <7, 8==?, it+s uniKue in taking direct ai# at our addiction+s root cause, nicotine >t also docu#ents the abrupt nicotine cessation (,cold turkey,) science-base >t+s a body o" knowledge that phar#aceutical industry "inancial in"luence has done its $ery best to suppress, hide and destroy > wish > could clai# credit "or #ost o" what you are about to read > can+t The insights that "ollow were not disco$ered during #y own thirty-years o" che#ical capti$ity Nor do they "low "ro# #y own "ailed history, re"lecting roughly a do&en serious atte#pts This book, FFN-TJH, is not the result o" the in$ention o" so#e new #ethod or product, or o" ideas or concepts born inside this #ind >nstead, it si#ply shares the keys to the #ethod that each year generates #ore success"ul ex-s#okers than all others co#bined

Freedom from Nicotine - The Journey Home

"

Nearly e$ery lesson shared was #ined "ro# the disco$eries and acco#plish#ents o" others >t+s the reason "or #ore than 9== "ootnotes *ut as you+ll soon disco$er, #ost o" the key disco$eries shared were #ade by an a#a&ing #an with al#ost super-hu#an obser$ational skills, a #an with the ability to discern "act "ro# "iction

5ho is JoelB
Frankly, FFN-TJH would not exist without the insights and teachings o" Joel %pit&er o" 6hicago %ince 8===, >+$e studied and shared Joel+s clinical obser$ations They are insights he began har$esting as early as 74.8, "irst as a $olunteer s#oking pre$ention speaker "or the (#erican 6ancer %ociety, and then as a s#oking cessation counselor and paid sta"" #e#ber beginning in 74.. > challenge you to locate any other person who has de$oted their entire work-li"e, nearly 9= years, "ull-ti#e, A young Joel Spitzer holding wrapped to helping s#okers break "ree )ore than <B= six-session slices from the lungs of a smoker and stop s#oking clinics, ;4= single-session se#inars, and an non-smoker. additional do&en years working online with s#okers, Joel truly is the Henry (aron or *abe Auth o" s#oking cessation :n January 8=, 8===, out o" the blue, a #an >+d ne$er #et e-#ailed #e o""ering to share the #ore than ?= stop s#oking articles he+d written Joel+s articles Kuickly beca#e the pri#ary lessons shared at Freedo#, what was then an anythinggoes, "ree online peer-support group that Joel could clearly see was "loundering horribly 7 Joel had written his collection o" articles as "ollow-up rein"orce#ent and relapse pre$ention letters, which were sent to graduates o" his two-week clinics !uring those clinics he+d taught new exs#okers to take reco$ery Fust one challenge and day at a ti#e Now, "or the "irst ti#e, he used the closing o" each article to re#ind the# how to stay "ree, by si#ply sticking with their original co##it#ent to ,Ne$er Take (nother 'u""C, (s > read through the ?= or so articles, > was ha##ered by ringing truths on a wide range o" cessation issues Joel raised scores o" concerns that >+d ne$er once considered How could > ha$e o$erlooked all these "actors3 > was le"t stunned and hu#bled by how little > actually knew about either s#oking or stopping 2ho was > to think that > was so#ehow Kuali"ied to create and co-#anage an online stop s#oking support group3 This guy was the real dealC
7 Freedo# "ro# Tobacco - Duit %#oking Now was "ounded on %epte#ber ?, 7444 as a "ree peer support "oru# at )%N 0roups :n February 87, 8==4 )%N shut down all )%N 0roups >n anticipation o" the closing we #o$ed Freedo# to /uku+s "ree "oru#s where we o""icially opened ,Freedo# "ro# Nicotine, at www ""n yuku co# on January 7?, 8==4

1!

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Nicotine+s relationship to eating, stress, alcohol, $ita#in 6, anger, its in"luence upon heart rate, depression, and sleep, how did > #iss all this3 2here had > been3 2hy hadn+t > seen s#oking nicotine as true che#ical dependency decades earlier, or reali&ed that replace#ent nicotine actually undercuts success, or grasped the i#portance o" extinguishing use cues while a$oiding crutch creation3 *e"ore Joel arri$ed, Freedo#+s co-"ounder, Joanne !iehl, and > had grown horribly "rustrated )e#bers were relapsing to s#oking le"t and right Failure was e$erywhere >t was as i" our support group was so#ehow "ostering de"eat
Joel on o! "ews on #ay 1$% $00& challenging pharma industry assertions that nicotine gum is not addictive.

1ach new announce#ent o" a #e#ber+s "ailure and return to s#oking brought lots o" $irtual #e#ber hugs, and encourage#ent "or the# to once again Fu#p into the pool >t was as i" the group+s a""ection and attention was an in$itation "or others to relapse too, so that they could return and enFoy their own relapse party )ore than once Joanne had wanted to pull the plug and shut Freedo# down *ut now, here was a guy whose entire li"e had prepared hi# to deli$er on the "oru#+s na#e, Freedo# "ro# Tobacco 2ithout hesitation, we begged Joel to take charge o" what was then little #ore than an anything-goes #oti$ational pep-rally (lthough he declined, he did agree to Foin us and assist as a co-#anager and to ser$e as 2hyDuit+s director o" education > na#ed his large collection o" rein"orce#ent letters ,Joel+s @ibrary, and placed the library enter-stage at 2hyDuit )ore than a decade later, that+s where they re#ain, "reely a$ailable to all Joel+s @ibrary is today ho#e to #ore than 7== articles and nearly 8== "ree $ideo counseling lessons Joel+s li"e+s work continues to be the heart and soul o" our online work 8
Joel presenting one of his more than 190 free video counseling lessons.

Today, the o"ten-repeated title o" Joel+s popular "ree e-book, ,Ne$er Take (nother 'u"",, has beco#e relapse pre$ention insurance "or countless thousands Aoy, who was six weeks into reco$ery, said it well ,The +Ne$er Take (nother 'u""+ #antra is one o" the #ost power"ul phrases >+$e e$er heard in #y li"e >t can #o$e #ountains >t was #y only shining light in a #ass o" darkness and guided #e back to a nor#al nicotine-"ree li"e >t is e""ecti$e because it is so si#ple and innocent >t has the power o" innocence ,
8 %pit&er, J, Joel+s @ibrary, www 2hyDuit co#/Foel

Freedom from Nicotine - The Journey Home

11

( si#ple "our word restate#ent o" the @aw o" (ddiction, you+ll "ind that >+$e broadened it a bit in FFN-TJH to ,ne$er take another pu"", $ape, dip or chew , >+$e searched long and hard "or any work co#parable to Joel+s 1xcept "or indi$idual lessons here and there by particular counselors and authors, and (llen 6arr+s excellent assault upon s#oking rationali&ations, >+$e been unable to locate any collection o" work that co#es close 2hat > did "ind were indi$idual studies by scores o" dedicated researchers, studies that aid us in better understanding the a#a&ing e""ects upon hu#ans o" this che#ical called nicotine %ince the su##er o" 8===, >+$e also been on a Kuest "or answers as to how go$ern#ent health o""icals were duped into "eeding replace#ent nicotine to those addicted to it (nd > ha$e shared what >+$e learned at 2hyDuit >+$e learned that those selling appro$ed cessation products need "or you to "ear your natural instinct to abruptly end use o" nicotine >n that #ost go cold turkey, i" a phar#aceutical co#pany wishes to increase its product+s #arket share, it has no choice but to lie to you about how #ost real-world ex-users succeed, including ,your, real odds o" success Take your own poll o" all the "or#er nicotine users you know who ha$e been "ree "ro# all nicotine and all stop s#oking products "or at least a year How did they do it3 /ou+ll disco$er a giant turkey in the roo#, that so#eone has been lying to you ( July <7, 8=7< 0allup 'oll "ound that only ? percent o" 5 % ex-s#okers owe their success to replace#ent nicotine (NAT), Iyban, 6hantix or 6ha#pix, that 48 percent succeeded without it ( care"ul reading o" the poll suggests that the $ast #aFority o" ex-s#okers (roughly .B percent) credit their success to tactics nor#ally associated with and de"ined as cold turkey (the abrupt cessation o" nicotine without use o" cessation products or procedures) < >ncluded within the ? percent attributed to appro$ed products, the 0allup 'oll "ound that only 7 in 7== ex-s#okers credited nicotine gu# "or their success That+s a"ter 9= years and billions spent #arketing Nicorette nicotine gu#, while &ero was spent encouraging cold turkey atte#pts

< 0allup 'oll, )ost 5 % %#okers 2ant to Duit, Ha$e Tried )ultiple Ti#es, July <7, 8=7<, httpG//www gallup co#/poll/7;<.;</s#okers-Kuit-tried-#ultiple-ti#es aspx

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%earch as you #ight, you will ne$er see any phar#aceutical industry co##ercial or website telling s#okers that, depending on the nation in which you li$e, cold turkey continues to be the #ethod responsible "or generating .=-4=M o" long-ter# success"ul ex-s#okers 9 These ex-users owe their success to ending use o" all nicotine, not to de$ices that replace it, designer drugs that i#itate it, $accines that partially block its entry into the brain, or to #agic herbs, $ita#ins, hypnosis, needles, lasers that i#itate needles, to #otion sickness shots that #ake you too sick to s#oke, or (as we+ll discuss later) to *illy *ob+s @i#a *ean *utter

- Journey to :nconscious Competence
FFN-TJH teaches the world+s #ost producti$e and e""ecti$e #ethod >n doing so, it atte#pts to re#o$e the #ystery and as #uch anxiety as possible "ro# reco$ery, so as to a""ord you the ability to notice and sa$or the richness o" co#ing ho#e
9 !oran 6) et al, %#oking status o" (ustralian general practice patients and their atte#pts to Kuit, (ddicti$e *eha$iors, )ay 8==;, Holu#e <7(B), 'ages .B?-.;;L Fiore )6 et al, )ethods used to Kuit s#oking in the 5nited %tatesG do cessation progra#s help3 Journal o" the (#erican )edical (ssociation, )ay 744=, Holu#e 8;<(8=), 'ages 8.;=-8.;B

Freedom from Nicotine - The Journey Home

1$

%#art turkey is about to put you back into the dri$er+s seat o" your #ind >t+s #y hope that you+ll learn to relax and e#brace your healing (lready, hundreds o" #illions o" worldwide cold turkey success stories, it+s #y hope that FFN-TJH contributes to swelling their nu#bers e$en greater (lthough "ree '!F $ersions o" FFN-TJH are a$ailable at 2hyDuit, it+s #y hope that the paperback and Jindle $ersions a$ailable online through (#a&on co# allow our work to reach beyond the >nternet, to enter libraries and schools, and beco#e lo$ing gi"ts to entrenched users %o here it is in a nutshell (s health care "uturist Joe Flower puts it, you+re about to "ind yoursel" ,in the #ush,, the sa#e #ush > was wading though when Joel entered #y li"e on January 8=, 8=== (ccording to Flower, there are "our phases to change induced learningG (7) unconscious inco#petence Nnot knowing that > knew al#ost nothing about #y addictionO, (8) conscious inco#petence NJoel #aking #e aware o" how little > knewO, (<) conscious co#petence N#astering Joel+s teachingsO, and (9) unconscious co#petence Nha$ing those lessons beco#e as second nature as walkingO (s Flower suggests, once co#petence is achie$ed it beco#es di""icult to recall how we could e$er ha$e been anything else B >" FFN-TJH aids you in achie$ing conscious co#petence, please don+t allow it to collect dust on so#e book or cyber shel" 6onsider sharing it with a "riend or lo$ed one still trapped in acti$e dependency Frankly, there is no #ore lo$ing gi"t we can gi$e that the insights need to reclai# our priorities, health and li"e >" Fust starting out, congratulations on your decision to reclai# your #indC /ou are about to li$e the ti#e-tested adage that ,knowledge is power Just that "irst bra$e step in saying ,no, to that next "ix, yes you canC *reathe deep, hug hard, li$e long

John A 'olito Nicotine 6essation 1ducator

B Flower J, >n the #ush, 'hysician 1xecuti$e, Jan-Feb 7444, Holu#e 8B(7), 'ages ;9-;;

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Chapter 1

Prior ? Table of Contents ? Ne@t

Nicotine -ddiction 1!1
That First &ubtle 8-aah8

Ae#e#ber how your body reacted to that "irst-e$er inhaled pu"", dip or chew o" tobacco3
(lthough so#e took to s#oking like ants to sugar, what #ost recall is how utterly horrible it tasted /ou #ay ha$e "elt di&&y, nauseous or i" like #e, your "ace cycled through six shades o" green )y #outh was "illed with a terrible taste, #y throat on "ire, and #y lungs in "ull rebellion as scores o" power"ul toxins assaulted, in"la#ed and nu#bed all tissues touched 'rior to that #o#ent, you #ay ha$e heard that tobacco can be addicti$e *ut a"ter such an unpleasant introduction, you were con$inced that it couldn+t possibly happen to you How could it3 >" like #ost, you didn+t like what Fust happened How could you possibly get hooked3 (s strange as this #ay sound, like or dislike ha$e little to do with che#ical dependency *eneath our body+s rebellion to that toxic che#ical onslaught, nicotine had acti$ated our brain dopa#ine pathways, the #ind+s sur$i$al instincts teacher and #oti$ator The pri#ary purpose o" that brain circuitry is to #ake acti$ating e$ents extre#ely di""icult to "orget or ignore How do brain dopa#ine pathways teach and #oti$ate action3 Jnowing will aid in understanding both how we beca#e hooked and why breaking "ree appears $astly #ore daunting than it is Ae#e#ber how you "elt as a child when "irst praised by your parents or teachers "or keeping your coloring between the lines or "or spelling your na#e

Freedom from Nicotine - The Journey Home

11

correctly3 Ae#e#ber the ,aaah, satis"action sensation3 Ae#e#ber that sa#e "eeling a"ter #aking and bonding with a new "riend3 ,(aahC, 2e had Fust sa#pled the #ind+s #oti$ational reward "or acco#plish#ent and peer bonding (n earned burst o" dopa#ine was "ollowed by an ,aaah, wanting satis"action sensation >t caught our attention, alerted us to what was i#portant, and created a #e#ory o" the e$ent that would help establish "uture priorities *ursts o" dopa#ine were also "elt when we anticipated acco#plish#ent, peer bonding or other species sur$i$al acti$ities 2e were now being #oti$ated and working to satis"y dopa#ine pathway wanting, the ,aaah, relie" sensation "elt when anticipating or experiencing desire+s satis"action :ur sense o" wanting being satis"ied is generated by the release o" dopa#ine within #ultiple brain regions, pri#arily in our #id brain, inside cell structures known as the $entral teg#ental area (HT() and the nucleus accu#bens ;

Two di""erent yet o$erlapping dopa#ine pathways are responsible "or wanting and its satis"action :ur ,tonic,, background or baseline dopa#ine le$el deter#ines our le$el o" wanting, i" any :ur ,phasic, le$el or bursts o" dopa#ine generate the ,aaah, sensations sensed as wanting is satis"ied 0enerally, as our tonic or background dopa#ine le$el begins to decline, we begin to experience wanting (s phasic burst releases occur, our tonic le$el is gradually replenished by burst o$er"low
; Aowell '', Holk J(, Nicotinic acti$ation o" #esoli#bic neurons assessed by rubidiu# e""lux in rat accu#bens and $entral teg#entu#, Neurosignals, 8==9 )ay-JuneL Holu#e 7<(<), 'ages 779-787

June 8==. the collecti$e tease and in"luence o" old wanting satis"action #e#ories. 'ages <. relie" sensation The greater our wanting. and wanting subsides . subside.aaah .1< 5hy6uit. or by conscious concentration. we ha$e no choice but to recall exactly what needs to be done in order to satis"y wanting . 1pub 8=78 Jan 8= ? %te"ano 0*. or . by subconscious habit conditioning. alcohol and cocaine coupling to reward processes $ia endogenous #orphine signalingG the dopa#ine-#orphine hypothesis. No$/!ec 8==9.tonic. !irector o" the National >nstitute o" !rug (buseL also see Jay T). the intensity o" dopa#ine pathway wanting appears to ste# "ro# a co#bination o" at least three "actors Those "actors include a di#inishing tonic dopa#ine le$el.aaah. "ixation and desire :nce their collecti$e in"luence is triggered. at least a little3 6o#pliance with wanting generates a noticeable . 'hasic !7 and Tonic !8 dopa#ine receptor signaling double dissociate the #oti$ational e""ects o" acute nicotine and chronic nicotine withdrawal. thinking portion o" the brain 'retend "or a #o#ent that you+re extre#ely thirsty Aeally thirstyC 6an you sense . 'roceedings o" the National (cade#y o" %cience 5 % ( 8=78 Feb 87L7=4(?)L pages <7=7-<7=. 'ages A(47-7=8 4 Jathleen )c0owan. and extend "orward into the conscious. 0rieder T1 et al.4(. an article re$iewing the drug addiction research o" Nora Holkow. acco#plish#ent.). )edical %cience )onitor. Polito !1$ into our tonic pathway. cool glass o" re"reshing water !id you notice the . Holu#e . !opa#ineG a potential substrate "or synaptic plasticity and #e#ory #echanis#s. the #ore intense our .. in our "orehead Fust abo$e our eyes (our pre"rontal cortex) >t+s what researchers call . group acceptance.wanting. Holu#e 7<(. rational. #e#ories 4 (lthough still poorly understood. they are a preprogra##ed and hard-wired sur$i$al tool that teaches and rein"orces our basic sur$i$al instincts !opa#ine pathways are present and strikingly si#ilar in the brains o" all ani#als They originate in the deep inner pri#iti$e. reproduction and child rearing ? :ur brain dopa#ine pathways cause our co#pliance with wanting to be recorded in high de"inition #e#ory.com 7 John R. Nicotine. #eans to restore nor#al tone *rain dopa#ine pathways were not engineered to act as wanting satis"action brain candy %atis"action is earned *oth a carrot (phasic) and a stick (tonic). as though bo#barded by a thousand points o" light. #oti$ation and rein"orce#ent Hard-wired instincts include eating "ood. (pril 8==<. co#panionship.pay attention.). beginning to build3 Now. The word . 'rogress in Neurobiology. 'sychology Today )aga&ine.wanting.salient. i#agine drinking a nice. et al. drinking liKuids. and sel"-induced anxiety i" satis"action is delayed The tease o" thousands o" old wanting satis"action #e#ories can be triggered by a physical bodily need.B<4= . co#pulsi$e region o" the brain known as the li#bic #ind. (ddictionG 'ay (ttention. :ur dopa#ine pathways are the source o" sur$i$al instinct anticipation.

our dopa#ine pathways began to docu#ent and record nicotine use as though a pre-progra##ed species sur$i$al e$ent 6learly.pay attention. nicotine is such a che#ical Nicotine+s polarities and che#ical structure are so si#ilar to acetylcholine.Freedom from Nicotine . an external che#ical so closely rese#bled the properties o" the neuro-che#ical responsible "or acti$ating brain dopa#ine pathways (acetylcholine) that once inside the brain it was capable o" generating a stolen and unearned dopa#ine . conditioning or desire :ld wanting satis"action #e#ories "uel wanting by constantly re#inding us o" exactly what needs to be done to #ake it end (nticipating satis"action #ay generate additional anxieties which "urther in"la#e wanting :bedience releases a sudden phasic burst o" dopa#ine 2anting ends once our need.wanting. wanting relie" sensation3 5n"ortunately. no inner . it probably didn+t take using too #any ti#es be"ore repeated acti$ation caused physical changes within our dopa#ine pathways . pathways are a built-in. our . sel"-rein"orcing sur$i$al training school 2anting is triggered by our tonic dopa#ine le$el declining in response to a need. that it bonds to acetylcholine receptors >n those o" us whose genetics or de$elop#ent #ade us susceptible to nicotine addiction. it was due to old thirst and replenish#ent #e#ories. by chance.eryCs Dnset 2hat would happen i". or desire existed when we "irst used nicotine *ut i" susceptible to dependency. how does all o" this relate to nicotine addiction3 Chemical &la. not a biological need /es.The Journey Home 1) >" you "elt any wanting or relie" with our pretend water-drinking exa#ple. the brain+s natural che#ical #essenger responsible "or initiating nor#al dopa#ine pathway sti#ulation. entirely by chance.aaah. circular. conditioning or desire is satis"ied and our tonic dopa#ine le$el returns to nor#al The release also creates a $i$id new high de"inition #e#ory o" how wanting was satis"ied %o.

can youC !on+t "eel alone None o" us can >t+s a drug addiction hall#ark 'risoners o" hiFacked pay-attention circuitry. 'sychology Today )aga&ine. we were disciplined with anxieties "or "ailure to apply the lessons taught The brain+s control roo# "or coordinating and routing dopa#ine pathway "unctions appears to be the right insula >t+s an o$al. our thinking. an increasing nu#ber o" high de"inition nicotine use #e#ories would the#sel$es begin suggesting that we use early and o"ten. dopa#ine pathways. Holkow )ay Ha$e 5nco$ered (nswer to (ddiction Aiddle. and "ro# the pre"rontal cortex. so as to a$oid sensing the onset o" wanting (s though bars to a prison cell. each "orcing us to $i$idly recall how wanting gets satis"ied 2e had de$eloped a physical need that we couldn+t then possibly understand 2e "ound oursel$es in$enting reasons to explain and Fusti"y our continued use Those reasons ("alse use rationali&ations) would act as additional bars in our prison cell 6ollecti$ely. wanting relie" sensation. wanting that would #oti$ate us to use again and again and again 1ach new supply o" nicotine would be "ollowed by a phasic dopa#ine release The lower our tonic dopa#ine le$el. planning and day beca#e surrounded by hundreds and then thousands o" durable use #e#ories. the #ore noticeable our . J. the #ore $i$id our newest use rein"orce#ent #e#ory %oon. 'age <8 . 8==9. J. Aosack. ho#e to pre$iously recorded . Kuiet and relaxed #ind you enFoyed be"ore getting hooked Try hard to re#e#ber going entire days and weeks without once wanting to use nicotine /ou can+t do it. it wasn+t long be"ore a growing nu#ber o" high de"inition use #e#ories buried all re#aining #e#ory o" what li"e was like without nicotine Try recalling the cal#. #e#ories ( 8==. (rticle >!G <B. wanting+s satis"action beca#e our P7 priority 7= 2e Kuickly "orgot that it was e$er possible to "unction without nicotine :ur priorities teacher had been taken hostage >" we resisted and delayed using. Holu#e <4 Nu#ber 77.com 7 John R. Polito !1$ Those changes would co#bine with constantly "alling blood seru# nicotine le$els to cause our tonic dopa#ine le$el to decline This would trigger subtle background wanting.aaah. e#otions. our wanting satis"action #e#ories Kuickly beca#e #ore durable and $i$id than any negati$e #e#ory o" any toxic unpleasantness "elt during our "irst "ew uses o" tobacco >n "act.7L also see. (ddictionG 'ay (ttention.1* 5hy6uit. prune-si&ed brain structure abo$e our ear The insula recei$es a wide range o" input "ro# our senses. No$/!ec 8==9.pay attention. study "ound that s#okers who sustained brain da#age 7= )c0owan. 'sychiatric News June 9.

hydrogen cyanide.77 suggesting that it also routes or coordinates use urges. et al. January 8==. lead. 'ages B<7-B<9 . cra$es and anxieties Thank goodness it doesn+t take trau#atic brain inFury or a stroke to #ake us stop cra$ing nicotine Thank goodness that reco$ery isn+t nearly as di""icult as our brain wanting disorder suggests 2hether heroin. $inyl chloride. drug addiction is about the brain+s dopa#ine pathways being taken hostage by an external che#ical 2e nicotine s#okers didn+t suck tissue destroying tars that included a##onia. cocaine. arsenic. %cience.Freedom from Nicotine .The Journey Home 1" to the right insula actually lost the urge to s#oke. !a#age to >nsula !isrupts (ddiction to 6igarette %#oking. alcoholis# or nicotine.. #ethane or $ast Kuantities o" carbon #onoxide into our bodies because we wanted to watch each pu"" destroy a bit #ore o" our capacity to recei$e and circulate li"e-gi$ing oxygen 2e did so to replenish constantly "alling 77 NaK$i. butane. NH. #ercury. "or#aldehyde. #etha#pheta#ines. Hol <7B (B?77).

that nicotine ga$e us our edge. sensation is "ollowing a single potato chip or a sip o" water when thirsty @onger wanting relie" is thought to #ake s#oked nicotine possibly the #ost per"ectly designed "or# o" addiction >t #ay also help explain why oral tobacco users generally ha$e higher blood nicotine concentrations than s#okers %#okeless tobacco does not inhibit )(: or nor#al dopa#ine clean-up >t #ay be that users o" all non-s#oked "or#s o" nicotine reKuire higher le$els o" nicotine in order to keep their wanting at bay 2hether s#oked or oral. it docks with acetylcholine receptors and sti#ulates dopa#ine "low %#oked nicotine contains at least one other as yet unidenti"ied che#ical that so#ehow di#inishes dopa#ine cleanup en&y#es )(: ( and )(: * !i#inished )(: #eans delay in nor#al dopa#ine cleanup "ollowing a phasic release >t #eans that s#oked nicotine+s wanting relie" sensation is allowed to linger longer than nor#al Think about how short-li$ed the .aaah. an endless cycle o" wanting and its brie" absence "ollowing use le"t us totally yet "alsely con$inced that nicotine was essential to sur$i$al :ur nicotine "eeding cycle le"t #any o" us belie$ing that use de"ined who we were. and that li"e without it would be horrible or e$en #eaningless 'unished with wanting that was satis"ied by use.! 5hy6uit. we gradually experienced increasing #ood deterioration and escalating distress. relie" sensations when we anticipate eating or actually do so. anger and depression . we Kuickly grew to belie$e that we could not "unction co#"ortably without it 2hy can+t we star$e oursel$es to death3 Not only is wanting "or "ood satis"ied with dopa#ine . helped us cope.aaah. punctuated by anxiety. Polito !1$ nicotine reser$es Nicotine is a s#all #olecule This allows it to cross through our protecti$e blood-brain "ilter :nce through. like "ood. what goes up #ust co#e down (s our body slowly #etaboli&ed and rid itsel" o" nicotine.com 7 John R. we are punished with anxieties and cra$ings when we wait too long between #eals (s "or nicotine le$els.

without nicotine we thri$eC 5n"ortunately. it has buried and suppressed the beauty o" ne$er wanting or needing that existed prior to nicotine+s arri$al 2ould co#ing ho#e to your cal# and Kuiet yet "orgotten #ind be a good thing or bad3 >" good. and si#ilar dopa#ine wanting relie" sensations upon surrender *ut there is one #assi$e di""erence between dependency upon "ood and dependency upon nicotine 2ithout "ood we star$e. #ost o" us took the hook and bit on our .s Nearly indistinguishable. Holu#e 7BL?. we abandoned the only path ho#e in exchange "or a "ew #inutes o" relie" 2hen trying to stop using. Holu#e 9(8). it+s work li$ing li"e as a nicotine addict 2e endured greater extre#es in daily #ood swings than non-users. 8=78 7< 'arrott (6.aaah. that bringing a new supply o" nicotine into the bloodstrea# was e$ery bit as i#portant as eating 1xtensi$e dopa#ine circuitry o$erlap. 8=77L Holu#e 7. The 2orld Journal o" *iological 'sychiatry. our hostage dopa#ine circuitry is incapable o" distinguishing "act "ro# "iction *y design. Nicotine and Tobacco Aesearch.aaah. et al. 'ages 94-BB 79 *lu# J. what sense does it #ake to "ear it3 The proble# is that atte#pts to end nicotine use are o"ten #et with a rising tide o" anxieties %oon. hungry "or cal#. 6igarette-deri$ed nicotine is not a #edicine. greater proble#atic anger. )ay 7<.78 and the greater our dependency the #ore unstable our #oods 7< :ur hiFacked priorities teacher was "ooled and started teaching a "alse lesson. this Kuick "ix isn+t a solution at all >t shows a total lack o" understanding as to the 78 6ougle JA.. it isn+t unusual to "ind our #ind+s addiction chatter insanely trying to con$ince us that things will be "ine i" we Fust ha$e a little #ore nicotine now.(7-8)G77-79 . (pril 8==<. 'hysiology E *eha$ior 8==B %epte#ber. 'ages 77B?-77. that we can stop using while using #ore > hate to think about how #any ti#es > told #ysel" during a prior atte#pt that using Fust once #ore was #y reward "or ha$ing brie"ly succeeded in going without :b$iously. !elineating a Aelationship *etween 'roble#atic (nger and 6igarette %#okingG ( 'opulation-*ased %tudy.and "ood-related cuesG studies o" gene acti$ation in corticoli#bic regions. Neural syste#s recruited by drug. wanting relie" sensations beca#e as i#portant as "ood . 6urrent 'har#aceutical !esign.L also Jelley (1. #e#ory bait 2e obeyed the "alse lessons generated by our che#ically hiFacked teacher >n doing so. we experienced the sa#e anxiety beatings.(78).Freedom from Nicotine .The Journey Home 1 >n "act. our thousands o" old nicotine use .aaah. Aeward circuitry dopa#inergic acti$ation regulates "ood and drug cra$ing beha$ior. et al.aaah. relie" #e#ories begin looking like li"e Fackets 2hile we only needed to re#ain nicotine-"ree and stay a"loat "or a #axi#u# o" three days in order to na$igate the roughest seas and #o$e beyond peak withdrawal.79 nicotine cra$ings beca#e as real as "ood cra$ings Nicotine .

. No$e#ber 8==8.5hy6uit. to #ake circuitry acti$ating acti$ities nearly i#possible. or 'hysiological resistance to a poison 7B The brain atte#pts to "ight back against its toxic intruder (s i" so#ehow knowing that too #uch unearned dopa#ine is "lowing. nicotine+s eli#ination hal"-li"e is 784 #inutes in 6aucasians and 7<9 #inutes in Photo MarionVA. as co#pared to 7 =4 #illigra#s in 6aucasians (lthough o"ten stated that the a$erage user+s body depletes and eli#inates (#etaboli&es) nicotine at the rate o" roughly one-hal" e$ery two hours. in response to constantly declining blood-seru# nicotine reser$es (nd it+s #ore than thousands o" old use #e#ories screa#ing the wrong way out Tolerance (s i" nicotine taking our dopa#ine pathways capti$e wasn+t enough.. (lthough you+ll generally see the a$erage nicotine intake per cigarette stated as being about 7#g (#illigra#). )ugnaini ) et al.gov 7B tolerance (n d ) The (#erican Heritage %ted#an+s )edical !ictionary Aetrie$ed %epte#ber 79. a$erage intake is <=M greater in ("rican (#ericans at 7 97 #illigra#s o" nicotine per cigarette. Holu#e 7. subunit #AN(G an autoradiography and in situ hybridi&ation study in rat brain. in truth it $aries signi"icantly For exa#ple.<<-7. i#agine the brain physically needing and reKuiring #ore nicotine o$er ti#e !e"initions o" tolerance includeG ● ● ● !ecreased responsi$eness to a sti#ulus.9. especially o$er a period o" continued exposure !i#inution in the response to a drug a"ter prolonged use. in the short ter#. 'ages 7. or alpha. 5pregulation o" N<HO#ethyllycaconitine binding sites "ollowing continuous in"usion o" nicotine. to "orget or ignore *ut bondage is #ore than a rising tide o" anxieties being "ostered by a di#inishing tonic dopa#ine le$el. without changes o" alpha. The 1uropean Journal o" Neuroscience.com 7 John R. 8==?. Polito !1$ purpose and "unction o" brain dopa#ine pathways. it atte#pts to di#inish nicotine+s in"luence by #ore widely disbursing it >t does so by growing or acti$ating #illions o" extra nicotinic-type acetylcholine receptors in as #any as ele$en di""erent brain regions 7. "ro# !ictionary co# websiteG httpG//dictionary re"erence co#/browse/tolerance 7. there+s $ariation there too For exa#ple.

those "irst "ew cigarettes at age 7B were not about initial addiction They were about relapse to a condition #y brain had known since "or#ation and creation o" #y $ery "irst acetylcholine receptor That "irst receptor al#ost i##ediately beca#e occupied by nicotine that was s#oked by #o# >t was an e$ent that occurred three to "our weeks "ollowing conception 8= The proble# is that receptors are being acti$ated be"ore "or#ation o" the brain cell to which the receptor will e$entually be attached (s !uke 5ni$ersity 'ro"essor %lotkin puts it. 'ages 7B8-7B. 't 7)G 'ages 7<7?-7<8< 8= %lotkin T(. . o$er ti#e we gradually "ind oursel$es sucking a wee bit harder. (pril 8==?.?-<. 'ages <. we know that genetics probably explains #ost di""erences 7? There is also the "act that so#e o" our #others. Nicotine #etabolis# and intake in black and white s#okers. or using #ore nicotine in order to a$oid wanting or achie$e relie" "ro# it Two a day. June 8==<. Tolerance e$er so gradually pulls us deeper and deeper into dependency+s "orest 2hile nicotine+s eli#ination hal"-li"e re#ains "ixed. July 744?. (lpha-B/alpha-< nicotinic receptor subunit alleles increase risk "or hea$y s#oking. January 8==?. %#oking during pregnancy and newborn neurobeha$ior. "our. holding the s#oke a bit longer. et al. ' was de$elop#ental traFectory o" acetylcholine syste#s in the already making failed attempts. our brain gradually grew additional nicotinic-type acetylcholine receptors :$er the years.< 74 @aw J@. dare we reco##end nicotine replace#ent therapy in pregnant wo#en and adolescents3 Neurotoxicology and Teratology.The Journey Home $ ("rican (#ericans 7. 'ages 7-74 . )olecular 'sychiatry. Holu#e 8?=(8). three. "our s#oked hard. with $ulnerability extending "ro# "etal stages 7. i##ature brain. Holu#e <=. you+$e been at the sa#e nicotine intake le$el "or so#e ti#e now and it+s likely $astly less than the three packs-a-day > was s#oking 2hile we don+t yet "ully understand wide $ariations in le$els o" nicotine use. 7? *errettini 2. >" nicotine is a de$elop#ental neurotoxicant in ani#al studies.nicotine alters the #e feeding my need at 19. 'ediatrics. you+re probably thinking. Holu#e 7<(9). like #ine. we gradually reKuired a bit #ore nicotine to #aintain our sense o" nicotine-nor#al )y . >ssue 7.aaah. Journal o" the (#erican )edical (ssociation.Freedom from Nicotine . relie" sensations were no #ore power"ul s#oking "i$e cigarettes a day at age "i"teen than when s#oking sixty per day at age "orty > needed that #uch #ore in order to keep pace with wanting > know. Holu#e 777(. et al. s#oked during pregnancy > was born with a brain already wired "or nicotine > ca#e into this world as nicotine+s sla$e and likely spent #y "irst "ew days in withdrawal 74 For #e. 'ere&-%table 1J et al.

'ages 7B8-7. to di""ering toxin and cancer causing che#ical le$els "ound in di""erent brands o" tobacco. (7-8).. or to how intensely each cigarette was s#oked >t #ay also be due in part to en$iron#ental "actors that subFect us to other che#ical agents such as radon. or due to the Kuality o" the water we drink and the air we breathe :$er the years >+$e #et #any s#okers. !ece#ber 8==.+ 5hy6uit. and in the presence o" children 87 %lotkin T(. Holu#e . playgrounds. schools and college ca#puses. hospitals. et al.gov @ike a hurricane reKuiring war# water to strengthen.com 7 John R. Holu#e <8(78)L 'ages 89B<-89. beaches. the "uel "or a nicotine tolerance increase is additional ti#e and opportunities to use The s#oke-"ree indoor-air #o$e#ent is gradually sweeping the globe %#oking is also increasingly being prohibited in and around parks. the younger we were when we started using. who experienced a signi"icant increase in the nu#ber o" cigarettes s#oked and higher nicotine tolerance "ollowing relapse a"ter a "ailed atte#pt 2hy3 2e don+t know %#oking #ore cigarettes harder.9 .. )ay 7B. *rain Aesearch *ulletin. et al. #ysel" included. as i" #y brain was trying to #ake up "or #issed nicotine "eedings *ut seeing increases in the le$el o" s#oking "ollowing relapse is beco#ing less co##on Hawaii. (dolescent nicotine treat#ent changes the response o" acetylcholine syste#s to subseKuent nicotine ad#inistration in adulthood. it was al#ost like binge eating a"ter dieting. 0ender-speci"ic e""ects o" prenatal and adolescent exposure to tobacco s#oke on auditory and $isual attention.87 >n addition to genetics and prenatal nicotine exposure. or to e#ploy#ent or hobby che#ical exposures. they+re hooked solid too Their sla$ery is Fust as per#anent and Fust as real The s#oker s#oking "i$e ti#es a day #ay also "ace health risks as great or greater than hea$ier s#okers This too #ay be due to genetic "actors. the #ore pro"ound the altered de$elop#ent traFectory experienced by our still de$eloping brain Aesearch suggests that nicotine in"licted da#age to dopa#ine and serotonin pathways is signi"icantly greater in #ales than "e#ales. Polito !1$ through adolescence . Neuropsychophar#acology. but that this "e#ale ad$antage disappears i" the "e#ale brain is exposed to both prenatal and adolescent nicotine 88 The dependent #ind is capable o" using a low le$el o" nicotine tolerance as Fusti"ication "or continued che#ical ser$itude >t+s easy "or those who use less o"ten to rationali&e that they are so#ehow superior or better able to control their addiction than hea$y users >n reality.B 88 Jacobsen @J. 8==?.

clai#s a <8 year-old. not too little.The Journey Home 1 %#okers "ace "ewer replenish#ent opportunities as non-s#okers beco#e increasing less tolerant o" s#oking in their presence. as withdrawal anxieties peak within three days. eli#inate or destroy it 2e each re#ain wired "or relapse "or li"e 2hile this #ay sound like a curse. 8==? 89 0rieder T1 et al. asserts a 9? year-old.> started out with about . .!ependent hu#an s#okers ha$e decreased dopa#ine acti$ity during withdrawal. it can beco#e our greatest peace o" #ind :nce con"ident o" $ictory..89 *ut the brain #akes substantial progress in re$ersing tolerance-induced de-sensiti$ities within . @ong-Ter# Nicorette 0u# 5sers @osing Hair and Teeth. nicotine+s tolerance wiring paths ha$e been per#anently burned and etched into our brains (lthough we can arrest our che#ical dependency we cannot cure. we worked to #aintain and re#ain within our &one o" nicotine-nor#al (ny atte#pt to stop using brought potential "or a brie" e#otional train wreck. 1pub 8=78 Jan 8= .There is one in #y #outh 89 hours a day. !ece#ber 7. putting the worst behind us 2ithin three weeks the brain will restore the nu#ber o" receptor to le$els seen in non-s#okers (lthough "eeling physically nor#al again. as we "ound oursel$es not only desensiti&ed to nicotine but brie"ly to li"e as well . the #illions o" extra acetylcholine receptors grown by the addicted brain desensiti&ed it to its own natural sense o" neuro-che#ical nor#al 2e beca#e wired to "unction with a precise a#ount o" nicotine in our bloodstrea# Not too #uch. 'roceedings o" the National (cade#y o" %cience 5 % ( 8=78 Feb 87L7=4(?)L pages <7=7-<7=. ho#es or $ehicles > suspect that the s#oker+s nicotine tolerance le$el will increasingly be associated with trying to obtain #ore nicotine by s#oking "ewer cigarettes harder *ut the opposite is o"ten seen in s#okers trans"erring their dependency to oral tobacco or NAT products.chew #ore than anyone in the world . this ti#e we know exactly what it takes to both stay "ree and "ail *ut arri$al here on 1asy %treet in$ol$es #ore than si#ply arresting a che#ical need and le$el o" 8< 'olito JA. where around-the-clock use beco#es possible . pieces a day and now chew about 7B pieces o" 8#g per day 'robably #ore nicotine than when > s#oked.a decrease in tonic dopa#ine acti$ity .. and withdrawal is acco#panied by . days a week yes "or real. 2hyDuit co#.Freedom from Nicotine . three-year "e#ale gu# user .8< Aegardless o" #ethod o" deli$ery or le$el o" nicotine tolerance. three-year #ale gu# user who chews 9=-B= pieces a day and thinks he #ay . 'hasic !7 and Tonic !8 dopa#ine receptor signaling double dissociate the #oti$ational e""ects o" acute nicotine and chronic nicotine withdrawal.8 hours o" ending all nicotine use >t+s pri#arily a #atter o" patience.

and denial o" all o" the abo$e >t+s about use o" a tiny #olecule called nicotine beco#ing the #ost "reKuent lesson taught by a hiFacked sur$i$al instincts teacher . it includes the conseKuences o" years o" nicotine "eedings that in$ol$ed replenish#ent patterns and habits that did not go unnoticed by our subconscious #ind 5se habits were "athered by endless co#pliance with our brain+s che#ical dependence upon nicotine (lthough co$ered in detail in 6hapter 77 (%ubconscious Aeco$ery). people. needless conditioning. (#ong other "actors.addiction. i" allowed. the anxiety episode can beco#e e#otionally in"la#ed %el"-induced anxieties and "ears can build. e$en as he started to delay "ood+s arri$al longer and longer /our uniKue patterns o" nicotine use ha$e conditioned your subconscious too 1ncountering a nicotine "eeding cue can trigger a response ranging "ro# a barely notice urge to a "ull blown anxiety episode. urge. nor#al cessation ti#e distortion is #ade worse. a basic understanding o" nicotine addiction #ust include #ention o" use conditioning :ur subconscious #ind beca#e conditioned to associate $arious acti$ities. depending upon your tonic dopa#ine le$el Teased by thousands o" old wanting satis"action #e#ories. as ti#e see#ingly stands still >t can #ake a less than three #inute cra$e episode "eel like three hours.dependency . use and satis"y Nicotine addiction is about li$ing "alse priorities. is is generally $iewed as being broader than . dishonest use Fusti"ications. who actually used the ringing o" a bell to induce classical conditioning in dogs He conditioned the# to expect "ood upon hearing a bell The dogs would actually begin sali$ating when he rang the bell. ti#es. e$ents and e#otions with using nicotine >t learned to expect arri$al o" a new supply when speci"ic situations or circu#stances occurred >nsula routed urges. conditioning or desire escalates to the point o" registering within the deep inner pri#iti$e #ind as a threatening e$ent !uring panic. we+d reach "or nicotine to satis"y it nonetheless /ou+$e likely heard o" 'a$lo$. and entirely un#anageable 6ontrary to what is then "elt. e$entually triggering the body+s "ight or "light panic response >t happens when stress associated with a need. those three #inutes are extre#ely short li$ed in co#parison to acti$e dependency+s ne$er ending cycle o" want.< 5hy6uit. cra$es and anxieties alerted us when conditioned use cues were encountered Nor#ally the bell ringing use cue and urge was so subtle that it went unnoticed (l#ost as i" on autopilot.com 7 John R. Polito !1$ tolerance :se Conditioning The ter# . locations.

stalk and lea$es "ro# being eaten by insects and ani#als Nicotine was originally sold as an alkaloid insecticide in (#erica under the brand na#e *lack @ea" 9=. Journal o" the (#erican !ental . it co#prises 7 . odorless. liKuid organic-based alkaloid in the sa#e "a#ily as cocaine. Nicotine (*lack @ea" 9=) 6he#ical 'ro"ile. New Iealand 'ublic Health Aeport on Nicotine. is bitter tasting and gi$es o"" a slight "ishy odor when war#ed 8B 2hen holding dry tobacco in your hand. Kuinine and strychnine >t slowly yellows when exposed to air. (ssessing the Nicotine 6ontent o" %#okeless Tobacco 'roducts. how o"ten would we "ail to respond to the bell "or that next #andatory nicotine "eeding3 5hat is NicotineB > was surprised to learn that all nicotine co#es "ro# the tobacco plant. and #oist snu"". it helps protect the plant+s roots. interrupt Kuality ti#e with "a#ily or "riends.The Journey Home ) Think about it 2hile we #ight "orget to take our $ita#in or #edicine.M o" a tobacco plug+s weight and about 7M o" the weight o" chewing tobacco 8. i#agine the regulatory hoops that the industry would need to Fu#p through in order to be allowed to #arket synthetic nicotine "or hu#an consu#ption >nstead. (pril 74?B 8.Freedom from Nicotine . )ay 8. and possibly the #ost widely used insecticides 8B 6ornell 5ni$ersity. Tilashalski. #orphine. a #ixture that was 9=M nicotine sul"ate <= 5se o" si#ilar nicotine products continues to be touted in organic gardening as a #eans "or killing insects Neonicotinoids are synthetic "or#s o" the natural insecticide nicotine. :ne o" the #ost toxic o" all poisons. 8. the phar#aceutical industry co#petes with the tobacco industry in purchasing tobacco "ro# tobacco "ar#ers and extracting nicotine "ro# it Nicotine is a colorless. skip #eals. procrastinate regarding work. gu# and lo&enge (lthough creation o" synthetic nicotine is possible.8? nicotine is a "etal teratogen that da#ages the de$eloping brain 84 ( natural insecticide "or#ed in the roots o" the tobacco plant. 744. *lakely T et al. J et al. the weight o" nicotine within it will $ary depending upon the type o" tobacco 2hile nicotine+s weight a$erages about <M in cigarettes8. including nicotine in nicotine replace#ent products such as the patch..

(pril . Nicotine (*lack @ea" 9=) 6he#ical 'ro"ile. Polito !1$ worldwide %old under brand na#es such as >#idacloprid and Thia#ethoxa# (T)Q). (pril 74?B <7 2hitehorn 'A. JH.. which also has a #ini#u# adult @!B= o" <=#g.* 5hy6uit. (pril 74?B << *orges. Nicotine ('>) <. ( et al. 'ages B4=-B49 8? de @andoni. 'ages 77<. )arch 74?4. Neonicotinoid pesticide reduces bu#ble bee colony growth and Kueen production. abdo#inal pain. et al. )e#orandu#.<). de @andoni. New 1ngland . ranging "ro# = < to < 8 #g o" nicotine per cigarette 9= (ssociation. >'6% >N6H1). Nicotine. JH. The Journal o" 'har#acology and 1xperi#ental Therapeutics. (rsenic ('>) 0=98). February 74??. et al. January 7. >'%6 >N6H1) <9 *enedetti. >'6% >N6H1) <. )arch 7447 84 Aoy T%. Nicotine yield "ro# #achine-s#oked cigarettes and nicotine intakes in s#okersG e$idence "ro# a representati$e population sur$ey. nicotine (*lack @ea" 9=) 6he#ical 'ro"ile. that #akes nicotine as deadly as strychnine.<< and #ore deadly than arsenic (B=#g)<9 or cyanide (B=#g) <B Nicotine kills by e$entually paraly&ing breathing #uscles 'rior to death. July 79. 1stablishing a nicotine threshold "or addiction The i#plications "or tobacco regulation. %trychnine ('>) B=. Holu#e 8?. pages <B7-<B8 <8 6ornell 5ni$ersity. Holu#e <<7(8). 'ages 78<-78B <? 'hilip )orris. <. so#e escapes through cigarette $entilation and the "ilter traps so#e The lungs absorb nearly 4=M o" inhaled nicotine <? >t results in the a$erage s#oker introducing 7 7. 'esticide )anage#ent 1ducation 'rogra# (')1'). 8=78. (lthough the a$erage (#erican cigarette contains ? to 4 #illigra#s o" nicotine. >'%6 >N6H1) <. July 744. nausea. et al. J@. diarrhea.(. )edia 'resentation .com 7 John R. sy#pto#s include sali$ation.9<<984. so#e is burned. et al. di&&iness. Holu#e 4<(8). $o#iting. 744?. Holu#e <<.!ra"t :utline. )arch 7447. New 1ngland Journal o" )edicine. %cience. <4 Jar$is )J.. Journal o" the National 6ancer >nstitute.4). Nicotine e$okes cell death in e#bryonic rat brain during neurulation. *enowit& N@. >'%6 >N6H1) <B $an HeiFst. hypertension and co#a <.. )ay 7449. *ates Nu#berG 8=. to 7 <. 8==7.). (N'. rapid wing #otion and disoriented #o$e#ent "ollowed by paralysis and death There is growing concern that widespread use o" neonicotinoids #ay be responsible "or killing bees and colony collapse disorder <7 How deadly is nicotine3 >t+s nearly twice as deadly as black widow spider $eno# ( B #g/kg $ersus 4#g/kg) and at least three ti#es deadlier than dia#ondback rattlesnake $eno# ( B #g/kg $ersus 7 4#g/kg) @!B= is an abbre$iation "or the lethal dose o" a toxic che#ical >t represents the a#ount o" the che#ical needed to kill B=M o" hu#ans weighing 7. 6yanides ('>) 0==<). Holu#e 78B. et al.=. 1stablishing a nicotine threshold "or addiction The i#plications "or tobacco regulation. (pril 8=. #illigra#s o" nicotine into their bloodstrea# with each cigarette s#oked <4 ($erage intake can $ary signi"icantly "ro# s#oker to s#oker. 7449. neonicotinoids attach to the insect+s acetylcholine receptors The insect then exhibits leg tre#ors.= pounds Nicotine+s #ini#u# adult @!B= is <=#g (#illigra#s) and i" ingested in liKuid "or# death can occur within B #inutes <8 !rop "or drop.-7799 <= 6ornell 5ni$ersity. weakness and con"usion progressing to con$ulsions. !ece#ber 744?.(<). 'ages 7<9-7<? 9= *enowit& N@.

(@ et al. 6ounotte !%. J. %#oking and structural brain de"icitsG a $olu#etric )A in$estigation.The Journey Home " 'icture the largest rat you ha$e e$er seen >t would weigh about a pound The 7#g o" nicotine that entered your bloodstrea# "ro# your last nicotine "ix would be su""icient to kill that rat ( s#oker s#oking <= cigarettes per day is. their #arketing ploys and the research backing their sales pitch will always #icro-"ocus upon the e""ects o" Fust a "ew o" the #ore than 8== neuro-che#icals that nicotine controls (usually the sti#ulants). 'ages ?=-?9 9B 0allinat... and then trying to slowly wean yoursel" o"" o$er a period o" 4= days3 Journal o" )edicine. Journal o" 6linical 'sychophar#acology. 'ages B. Holu#e 744(7). i" the entire <= #illigra#s had arri$ed all at once Two to three drops o" nicotine in the pal# o" the hand o" so#eone weighing 7.(7). 'ages . 1""ects o" transder#al nicotine on episodic #e#ory in non-s#okers with and without schi&ophrenia. Holu#e <<7(8). Holu#e B. *iological 'sychiatry. co#pared to <= #illigra#s "or nicotine 'icture a substance #ore toxic than rattlesnake or black widow $eno# being "ed to your brain day a"ter day a"ter day >s it any wonder that a 8==9 study using brain )A> i#aging "ound that . (bnor#al hippoca#pal neuroche#istry in s#okersG e$idence "ro# proton #agnetic resonance spectroscopy at < T. nor discuss in a "air and honest #anner the har#s in"licted by nicotine upon those addicted to it !o you know o" any alcoholic rehabilitation progra# that reco##ends switching "ro# whiskey to pure alcohol.= pounds or less and he or she is dead Those pushing a growing array o" nicotine products o"ten "alsely assert that they are as sa"e as ca""eine Far "ro# it Nicotine is at least 7. not to "ree us "ro# reKuiring it Their #arketing will ne$er $alue the loss o" personal "reedo# to a ne$er-ending need to "eed. o$er an entire day.99-7. et al.=== #illigra#s. %epte#ber 8==. concentration. !i""erences between s#okers and nons#okers in regional gray #atter $olu#es and densities. January 7.Freedom from Nicotine .. 99 while da#aging what re#ains 9B 'ossibly the #ost "rightening o" all the risks posed by our addiction is its ability to destroy all #e#ory o" why we need to stop (s "or those selling a growing array o" nicotine products. 1""ects o" s#oking and s#oking abstinence on cognition in adolescent tobacco s#okers. et al. 8==? 99 0allinat J. et al. February 8==. 8==9. 7449. June 8B. 'ages ?4-4? 9< Jacobsen @J. 'sychophar#acology.=-pound hu#an. Holu#e 8.. July 79.L also see. July 8==?. Neuropsychophar#acology. 'ages 78<-78B 97 *rody. @ong-@asting 6ogniti$e !e"icits Aesulting "ro# (dolescent Nicotine 1xposure in Aats.s#okers had s#aller gray #atter $olu#es and lower gray #atter densities than nons#okers3. while ignoring the big picture Their goal is to #ake #oney by selling us nicotine. 8==B. Hol 89.(7). 1uropean Journal o" Neuroscience. Holu#e BB(7).et al. pp 7.. 97 6ontrary to "indings "ro# studies exa#ining the short-ter# (acute) e""ects o" nicotine. *iological 'sychiatry. and the accuracy o" working and $erbal #e#ory 9< Hisuali&e nicotine+s neuro-toxic e""ects upon the hu#an brain slowly destroying it. bringing enough nicotine into their body to ha$e killed a 7. ti#es #ore toxic than ca""eine 6a""eine+s lethal dose is 7= gra#s or 7=.-. January 7.B= .-?9 98 Jubelt @1. 98 studies o" the long-ter# (chronic) e""ects o" s#oking nicotine report decline and i#pair#ent o" attention. et al.

6anada+s cigarette pack addition warning label reads. sold in the presence o" children. drug store. super#arket and gas station Heroin addicts describe their dopa#ine pathway wanting satis"action sensation as being "ollowed by a war# and relaxing nu#bness Aacing energy. 74?? 9.. excite#ent and hyper"ocus engul" the #etha#pheta#ine or speed addict+s wanting satis"action %atis"action o" the alcoholic+s wanting is "ollowed by the gradual depression o" their central ner$ous syste# (nd euphoria (intense pleasure) is the pri#ary sensation "elt when the cocaine addict satis"ies wanting The co##on link between drugs o" addiction is their ability to sti#ulate and capti$ate brain dopa#ine pathways %hould the "act that nicotine+s dopa#ine pathway sti#ulation is acco#panied by alert central ner$ous syste# sti#ulation blind us as to what+s happened. a person is dependent upon nicotine i" at least < o" the "ollowing .e as HeroinB :n )ay 7. sodas. *ut how on earth can nicotine possibly be as addicti$e as heroin3 >t+s a legal product. pastries and chips at the neighborhood con$enience store.com 7 John R. 9th edition. and who we+$e beco#e3 Nicotine is legal. near candies. that we had beco#e . drug addicts in e$ery sense !e"initions o" nicotine dependency $ary greatly :ne o" the #ost widely accepted is the (#erican 'sychiatric (ssociation+s as published in the !iagnostic and %tatistical )anual o" )ental !isorders.6>0(A1TT1% (A1 H>0H@/ (!!>6T>H1 . The Health 6onseKuences o" %#okingG Nicotine (ddictionG ( Aeport o" the %urgeon 0eneral. Polito !1$ 2ho bene"its "ro# such a treat#ent #ethod when it takes Fust < days to rid the body o" all nicotine and #o$e beyond peak withdrawal3 -s -ddicti. the 5 % %urgeon 0eneral warned that nicotine is as addicti$e as heroin and cocaine 9. . !iagnostic and %tatistical )anual o" )ental !isorders. )ay 7.$! 5hy6uit.%tudies ha$e shown that tobacco can be harder to Kuit than heroin or cocaine . (#erican 'sychiatric (ssociation. 5nder !%) >H. criteria are #etG 9.2(AN>N0 . openly #arketed. 2ashington.real. 74??. ! 6 7449 .. 9th edition (!%) >H) 9. taxed and e$erywhere >ts acceptance and a$ailability openly in$ites denial o" a super critical reco$ery truth.

The Journey Home $1 7 !i""iculty controlling nicotine use or unable to stop using it 8 5sing nicotine #ore o"ten than intended < %pending signi"icant ti#e using nicotine (noteG a pack-a-day s#oker spending B #inutes per cigarette de$otes 7 B hours per day. 1$aluating the $alidities o" di""erent !%)->H-based conceptual constructs o" tobacco dependence. 7= B hours per week or 7< . (ddiction. the proble# with !%) nicotine dependency standards is not its se$en "actors >t+s getting those hooked upon nicotine to be honest and accurate in describing its i#pact upon their li"e >t isn+t unusual "or the ensla$ed and rationali&ing #ind to see lea$ing those we lo$e in order to go s#oke nicotine as punctuating li"e. 'ages 787B-788< .o$er the years gradually needing #ore nicotine in order to achie$e the sa#e desired e""ect ( 8==? study "ound that 4?M o" chronic s#okers ha$e di""iculty controlling use 9? (lthough o"ten critici&ed.< nicotine cessation se#inars in 8? %outh 6arolina prisons that had recently banned all tobacco >#agine paying R? "or a hand-rolled cigarette >#agine it being "illed with tobacco "ro# roadside cigarette butts. Tolerance . ' et al. > "inished presenting .Freedom from Nicotine . "ortyhour work weeks per year to s#oking nicotine) 9 ($oiding acti$ities because they #ight inter"ere with nicotine use or cutting acti$ities short so as to enable replenish#ent B Nicotine use despite knowledge o" the har#s tobacco is in"licting upon your body . Holu#e 7=<. July 8==?. not interrupting it (nd the capti$e #ind can in$ent a host o" excuses "or a$oidance o" acti$ities lasting longer than a couple o" hours >t can explain how the ashtray sitting be"ore the# beca#e "illed and their cigarette pack e#pty without reali&ing it was happening >n February 8==?. tobacco now wrapped in paper torn "ro# a prison *ible 9? Hendricks. 2ithdrawal when atte#pting to end nicotine use .

clothing. . (t that. they s#oked the# and went back to their cell and locked the#sel$es back in . while we nicotine addicts openly and legally purchase our drug at neighborhood stores (ccording to the 6!6. o" s#oking while battling pneu#onia.4= $ersus 9=.2hen was the last ti#e you e$er saw anything else atop a urinal in a #en+s roo# that you "elt te#pted to put in your #outh3. Joel %pit&er #ay well be the world+s #ost insight"ul nicotine cessation educator )y #entor since January 8===.$ 5hy6uit. when they traded their hostage. during 8=77 tobacco killed 77 ti#es #ore (#ericans than all illegal drugs co#bined (99<. Polito !1$ 1ight dollars per cigarette was pretty #uch the nor# in #ediu# and #axi#u#-security prisons The price dropped to about R8 in less secure pre-release "acilities >#agine not ha$ing R? > heard horri"ic stories about the lengths to which in#ates would go "or a "ix Two in#ates housed in a s#oke-"ree prison near Johnson 6ity. "or cigarettes (ccording to a prison o""icial. > stood be"ore thousands o" in#ates whose che#ical addictions to illegal drugs landed the# behind bars !uring each progra# > couldn+t help but co##ent on the irony that those caught using illegal drugs ended up in prison.. a participant related that he was brie"ly te#pted to s#oke a"ter "inding a single cigarette and lighter setting atop a urinal in a #en+s public bathroo# 2hat #ade it so te#pting was that the cigarette was his brand He thought to hi#sel" how easy it would ha$e been to s#oke it Joel then asked the #an. o" accidentally lighting their car. . ex-users ha$e shared stories o" lea$ing hospital roo#s where their lo$ed one lay dying o" lung cancer so they could s#oke. the #an s#iled and said. Tennessee ended a six-hour stando"" in February 8==. and o" sneaking "ro# their hospital roo# into the staircase to light-up while dragging along the stand holding their intra$enous . hair or dog on "ire.8<4) (s discussed in the intro.com 7 John R. . o" s#oking while pregnant. :$er the years. a correctional o""icer. he tells the story o" how during a 8==7 two-week stop s#oking clinic.'oint well taken .They got the# so#e cigarettes.

horribly wrong > spent two solid #onths begging. thinking that stopping would be a bree&e i" > didn+t bring any cigarettes or #oney along > was horribly. et al. 'las#a nicotine and cotinine in tobacco s#oke exposed beagle dogs. as you wouldn+t be reading a book about how to arrest your dependency > o"ten think about the alcoholic+s plight. :n the )easure#ent o" Nicotine !ependence in (dolescenceG 6o#parisons o" the #FTD and a !%)->H *ased %cale.7-77. while ?. 'ages 8=B-8=? B8 Jandel !.chippers .<.7-<. )arch 7444. 74?9. Holu#e <=(9). 1n$iron#ental Aesearch. 'ages <74-<<8 . June 8==B. died at age "i$e o" ly#pho#a >t wasn+t until a"ter breaking "ree that > read studies suggesting that s#oke "ro# #y cigarettes #ay ha$e contributed to their deaths 94 >" so. No$e#ber 8==. Holu#e 7=. The dog as a passi$e s#okerG e""ects o" exposure to en$iron#ental cigarette s#oke on do#estic dogs. Nicotine and Tobacco Aesearch. 8==<. Journal o" 'ediatric 'sychology.(<). *illy. )arch 8==?.. the pri#ary di""erence between the illegal drug addict and us is that our che#ical is legal and our dopa#ine wanting relie" sensation acco#panied by alertness /es. Holu#e 799(8). 're$alence o" tobacco dependence and withdrawal. all this reco$ered addict can do now is to keep the# ali$e in his heart while begging "orgi$eness (gain.L also see. JA. 'ages 8..<L also *ra&ell A% et al. their genetics #ay allow the# to use yet always retain the ability to si#ply turn and walk away B= *ut. 'sychological )edicine. in ha$ing to watch 4=M o" drinkers do so#ething the 7=M who are alcoholics cannot the#sel$es do. there are social s#okers called .8-day underwater deploy#ent in 74.9 B= Jendler J%. (#erican Journal o" 'sychiatry. 'ages <.Freedom from Nicotine . 1n$iron#ental tobacco s#oke and canine urinary cotinine le$el. Holu#e7B.M o" students s#oking at least 7 cigarette daily are already dependent under !%)->H standards B8 94 Ao&a )A. ( population-based twin study in wo#en o" s#oking initiation and nicotine dependence. et al. (nd yes.?-8. 1n$iron#ental tobacco s#oke and risk o" #alignant ly#pho#a in pet cats.The Journey Home $$ #edication bag (nother story shared by Joel relates how one clinic participant had long kept secret how his still s#oldering cigarette butt on the "loor had lit the bride+s wedding dress on "ire 2e each ha$e our own dependency secrets (s a sub#arine sailor. 'ages 844-<=? B7 Hughes. bu##ing and digging through ashtray a"ter ashtray in search o" long butts 1$en worse was losing both o" #y dogs to cancer :ne o" the#. (<). et al. 'ages 7B8-7B?. >+# clearly not one o" the# (nd odds are. et al.. neither are you. Holu#e 4(77). > went to sea on a . *ertone 1A. Holu#e 84(8). 'ages 77. also *ertone-Johnson 1A et al. Holu#e .. control their alcohol intake 2e+$e got it #uch easier The dependency "igures "or nicotine are al#ost the exact opposite o" alcohol+s Aoughly 4=M o" daily adult s#okers are che#ically dependent under !%)->>>B7 standards. (#erican Journal o" 1pide#iology. Toxicology and (pplied 'har#acology. February 74?.

Polito !1$ -ddiction Not Ne3s to Tobacco %ndustry Nearly B= #illion pages o" once secret tobacco industry docu#ents are today "reely a$ailable and "ully searchable online B< 6ollecti$ely. 6o##ander. ?=M age 7.s#okeless tobacco products are addicti$e .. )erit. July 8=78.BB the industry knows that it #ust either "ace "inancial ruin or so#ehow entice each new generation o" youth to experi#ent and get hooked (s a @orillard executi$e wrote in 74. 8==B. Hirginia and "ounded in 7?B9. 'hilip )orris 5%( (')) is (#erica+s largest tobacco co#pany. *ates Nu#berG 49. )arket >n"or#ation. %an Francisco.77B<L httpG//legacy library ucs" edu/tid/nlt7<c== B.what the heck. 0ene$a. holding a 94M share o" the 5 % retail cigarette #arket in 8=77 B. 5ni$ersity o" 6ali"ornia. 2hyDuit+s %#oking >nitiation %ur$ey. . %wit&erlandG 2orld Health :rgani&ationL 8==? B. 'hilip )orris 5%(. www 2hyDuit co# BB 2orld Health :rgani&ation 2H: report on the global tobacco epide#ic. 6a#bridge.?. *enson E Hedges. . *ristol. June 8==?.com 7 John R. or younger. 'layers. @orillard. *asic. %aratoga and Hirginia %li#s Today. httpG//www philip#orrisusa co# .$+ 5hy6uit. they paint a disturbing picture o" an industry "ully aware that its business is drug addiction The industry cannot ignore that. 1nglish :$als. with nearly "i$e #illion annual tobacco related deaths worldwide. B. it was "ully aware that it was in B< @egacy Tobacco !ocu#ents @ibrary. 'roducts.The base o" our business is the high-school student .M o" new s#okers ha$e been age 7< or younger. i#age ca#paigns.corporate responsibility. @E). . @ark.B? Ae#e#ber that "ate"ul . June <. 8==?. 74. (ugust <=. *ased in Aich#ond. !a$e+s. #o#ent when you surrendered and ga$e tobacco that "irst serious try3 2hat you probably don+t recall are the thousands o" in$itations to surrender and experi#ent that tobacco industry #arketing had by then burned into your subconscious (s shown by the "ollowing Kuotes "ro# once secret 'hilip )orris corporate docu#ents. 6hester"ield.?. ') brands include (lpine. JA. 'hilip )orris+ website openly proclai#s. historically. and 48M under the age o" 74 B9 6ontrary to . httpG//legacy library ucs" edu/L also see Tobacco!ocu#ents org at httpG//tobaccodocu#ents org B9 'olito.=M age 7B or under. roughly 8. httpG//www philip#orrisusa co# B? 'hilip )orris 5%(. 'arlia#ent. )e#o. and .') 5%( agrees with the o$erwhel#ing #edical and scienti"ic consensus that cigarette s#oking is addicti$e.

9e== .7 'hilip )orris 5 % ( >nter-:""ice 6orrespondence. but #y own data. which contains the s#oke The s#oke is the "inal package The s#okers #ust strip o"" all these package layers to get to that which he seeks . and the period in the li"e-cycle in which con"or#ity to peer-group nor#s is greatest .> was a#a&ed at the trend that the N6ouncil "or Tobacco AesearchO work is taking For openers. the years in which initial brand selections are #ade.7 *ased in 2inston-%ale#.8 . pleasure. . !oral. price. 74. *ates Nu#berG 8=898.8 con"idential #e#o by a senior AJA executi$e is entitled . %elig#an to :sdene.The Nature o" the Tobacco *usiness and the 6rucial Aole o" Nicotine Therein .8 AJA 6on"idential Aesearch 'lanning )e#orandu#. 6laude 1 Teague.9. 6on"identialG )oti$es and >ncenti$es in 6igarette %#oking. 74.)ost o" these studies ha$e been restricted to people age 7? and o$er. 74.. The Nature o" the Tobacco *usiness and the 6rucial Aole o" Nicotine Therein.The teenage years are also i#portant because those are the years during which #ost s#okers begin to s#oke. a new sta"" #e#ber. ha$e "un..There is the carton.. ad$enture. #ake new "riends. No$e#ber 84.= ● No$e#ber 74. its once secret docu#ents tell a di""erent story ( nine page 74.BBL httpG//legacy library ucs" edu/tid/srs?9a== .787.44<?=L httpG//legacy library ucs" edu/tid/ggy.. shows e$en higher )arlboro #arket penetration a#ong 7B-7. which contains the pack. 2illia# @ !unn.8. decline in )arlboro+s growth rate is due to slower growth in the nu#ber o" 7B-74 year-olds changing brand pre"erences a#ong younger s#okers .Bc== . *ates Nu#berG B=7?. Now. )onarch.= 'hilip )orris 5 % ( #e#oG The !ecline in the Aate o" 0rowth o" )arlboro Aed.. which contains the cigarette. Jr . )ore...Freedom from Nicotine . which includes younger teenagers..8 The next 77 paragraphs share direct B4 'hilip )orris Aesearch 6enter.B4 ● )ay 74. its cigarette brands included 6a#el. 74. .9 *e"ore AJA+s 8==9 #erger with *rown and 2illia#son. 1clipse. year-olds . Hantage and 2inston 2hile AJA cigarette store #arketing clai#s that s#okers s#oke its brands "or a host o" reasons ("la$or.<4B4L httpG//legacy library ucs" edu/tid/txy. (pril 79.. . *ates Nu#berG 8=. we are in the process o" digging our own gra$e . !r !onald H Ford.?. )ay 87. #akes the "ollowing KuotesG +:piates and nicotine #ay be si#ilar in action+ +There is a relationship between nicotine and the opiates + >t is #y strong "eeling that with the progress that has been clai#ed.B .The cigarette should not be construed as a product but a package The product is nicotine Think o" a pu"" o" s#oke as the $ehicle "or nicotine The cigarette is but one o" #any package layers . to be true. .B. . North 6arolina. A J Aeynolds+ Tobacco 6o#pany (AJA) has been around since 7?.8. %ale#.. AJA (ssistant !irector o" Aesearch..The Journey Home $1 the drug addiction business while ha##ering your brain with those in$itationsG ● 74. Jr . great #enthol or to look #ore adult). *ates Nu#berG 8=.

to de"y.Thus a tobacco product is. and the like . . designed to deli$er the nicotine in a generally acceptable and attracti$e "or# :ur >ndustry is then based upon design. then. to ha$e so#ething to do with his hands. . Polito !1$ Kuotes "ro# this now "a#ous and extre#ely in"or#ati$e #e#oG .o. to experi#ent. to be daring.>n a sense. and habituation beco#e apparent and needed >ndeed.com 7 John R. to con"or#. then we shall e$entually liKuidate our business . in essence.>" our business is "unda#entally that o" supplying nicotine in use"ul dosage "or#. as proposed abo$e.He does not start s#oking to obtain unde"ined physiological grati"ications or relie"s. then it is logical to design our products -. nicotine is the sine Kua non o" s#oking. why is it really necessary that allegedly har#"ul +tar+ acco#pany that nicotine3.$< 5hy6uit.There should be so#e si#pler. #ore e""icient and direct way to pro$ide the desired nicotine dosage than the present syste# in$ol$ing co#bustion o" tobacco or e$en chewing o" tobacco .around nicotine deli$ery . uniKuely.>". a $ehicle "or deli$ery o" nicotine. . . the "irst s#oking experiences are o"ten unpleasant until a tolerance "or nicotine has been de$eloped .to e#ulate a $alued i#age. . the tobacco industry #ay be thought o" as being a speciali&ed.:nly a"ter experiencing s#oking "or so#e period o" ti#e do the physiological . httpG//legacy library ucs" edu/tid/sFw84d== 'n July $01( the )use digital vapor e-cigarette was released *y +. he appears to start to s#oke "or purely psychological reasons -. our ad$ertising -.satis"actions.>" we intend to re#ain in business and our business is the #anu"acture and sale o" dosage "or#s o" nicotine. #anu"acture and sale o" attracti$e dosage "or#s o" nicotine . and certainly he does not start to s#oke to satis"y a non-existent cra$ing "or nicotine Aather. highly rituali&ed and styli&ed seg#ent o" the phar#aceutical industry Tobacco products.>" nicotine is the sine Kua non o" tobacco products and tobacco products are recogni&ed as being attracti$e dosage "or#s o" nicotine.. contain and deli$er nicotine. in the position o" atte#pting to design and pro#ote the sa#e product to two di""erent types o" #arkets with two di""erent sets o" #oti$ations.and where possible. . . needs and expectations . .cleaner. . and i" we #eekly accept the allegations o" our critics and #o$e toward reduction or eli#ination o" nicotine "ro# our products.J. +eynolds )apor . a potent drug with a $ariety o" physiological e""ects . . then at so#e point we #ust #ake a stand . .This lea$es us.

74.9 *rown E 2illia#son (d$ertising 6on"erence AeportG %ynectics 'roble# @aboratory. #ore than 9= years ago.How to #arket an addicti$e product in an ethical #anner3. )e#orandu#G Future 6onsu#er Aeaction to Nicotine.. 74?<G . et al. there"ore.B=9<4..Hery "ew consu#ers are aware o" the e""ects o" nicotine. using #odi"ications o" techniKues de$eloped by the phar#aceutical and other industries. (s shown. 74.. Holu#e 78. Tobacco 6ontrol. acco#panied by no +tar+. Jool..=B=?948L httpG//legacy library ucs" edu/tid/uly=9"== . )ax. #onths . 74. July 7?.< %hi""#an %.<"==/pd" .=7=7. 'ersistent use o" nicotine replace#ent therapyG an analysis o" actual purchase patterns in a population based sa#ple.. >nternal 6orrespondence..?G .. North %tate. each being chronic long-ter# gu# users o" at least .. No$e#ber 8==<. *elair.. to deli$er that nicotine to the user in e""icient.. 'all )all. AJA+s 74.G . 0'6.. )arch 8B. Newport.Freedom from Nicotine . and like desirable additi$es.9 June 89. )isty. Triu#ph and True The "ollowing telling Kuotes are "ro# once secret @orillard docu#entsG (pril 7<. attracti$e dosage "or#. 6arlton. @orillard Tobacco 6o#pany is the oldest 5 % tobacco co#pany >ts brands include Jent. 'ri$ate %tock. enhancers.include *arclay.8 #e#o accurately predicted both the arri$al o" nicotine replace#ent products (NAT) and the co#bustion-"ree electronic or e-cigarette The lines between the tobacco and phar#aceutical industry nicotine are now blurring horribly ( 8==< nicotine gu# study "ound that <. %atin. see#s reasonable that when people switch brands. i" they ha$e a certain s#oking pattern (i e nu#ber o" sticks/day). its addicti$e nature and that nicotine is a poison .>t should be possible to obtain pure nicotine by synthesis or "ro# high-nicotine tobacco >t should then be possible.. )a$erick.B *rown E 2illia#son..Nicotine is the addicting agent in cigarettes >t. . and would be designed to deli$er the #ini#u# e""ecti$e a#ount o" nicotine at the desired release-rate to supply the +satis"action+ desired by the user . 74.. *ates Nu#berG . they will switch to a brand at the sa#e nicotine le$el ..?L httpG//legacy library ucs" edu/tid/#ri. i e . 74. gas phase.< >t+s a trend that will continue *rown E 2illia#son (*E2) was a cigarette co#pany that #erged with AJA in 8==9 *E2 brands . Aaleigh. @ucky %trike.G .=. Tareyton and Hiceroy Here are a "ew Kuotes "ro# once secret *E2 corporate docu#entsG ● ● July 7?. ● Founded in 7.The Journey Home $) . *rown E 2illia#son. e""ecti$e. @aredo. June 89.B )arch 8B. *ates Nu#berG . 'roFect Aeco##endations.?.Tobacco scientists know that physiological satis"action is al#ost totally related to nicotine ● .The dosage "or# could incorporate $arious "la$orants. 'ages <7=-<7. Hughes JA.L httpG//legacy library ucs" edu/tid/&"i87"== . :ld 0old. *ates Nu#berG .M o" gu# users were hooked on the cure. 6apri. 74?<. or other allegedly har#"ul substances .now owned by AJA . .

Aoth#ans. 'eter %tuy$esant. 'age <. as stated in Federal 6ourt o" (ustralia. %tate 1xpress BBB..= 74.. .di""ers in i#portant "eatures "ro# addiction to other alkaloid drugs. to look at the tobacco industry as i" a large part its business is the ad#inistration o" nicotine (in the clinical sense) .>n a world o" increased go$ern#ent inter$ention.. > a# 7== percent sure we would ha$e a gigantic brand . 74.. or return to higher tar E nicotine brands . 74. 'all )all.= Honorable 0ladys Jessler.. Hogue.2e are searching explicitly "or a socially acceptable addicti$e product The essential constituent is #ost likely to be nicotine or a direct substitute "or it . Jool and Hiceroy >t does not own all these brands but is licensed by other co#panies to distribute the# Here are a "ew *(T ad#issions No$e#ber 74. John 'layer. Jent. No$e#ber <.. (ugust 8?.BB97L httpG//legacy library ucs" edu/tid/c&e47e== . *ates Nu#berG ?<8B77=<L httpG//legacy library ucs" edu/tid/bg#=4c== .? ● February 7<. ..4. 74?=G .. New %outh 2ales. * ( T should learn to look at itsel" as a drug co#pany rather than as a tobacco .. 'age 97. 74.com 7 John R. @orillard.7 (ugust 74.7 *ritish (#erican Tobacco )e#o.7G %#oking .'roduct >nno$ation :$er Next 7= /ears "or @ong Ter# !e$elop#ent..4B?7L httpG//bat library ucs" edu/tid/"y&<9a44 ... which dates to 74=8 and sells #ore than <== brands worldwide *(T+s international brands include !unhill.7?L httpG//legacy library ucs" edu/tid/ust7<c== ... Polito !1$ intake . 74. AT >n"or#ation Task Force.G .0oal . Final :pinion.8 *ritish (#erican Tobacco. *enson E Hedges. No$e#ber <.4G . (ugust 7.? @orillard. February 7<.= .$* 5hy6uit.There has been signi"icant progress in understanding why people s#oke and the opinion is hardening in #edical circles that the phar#acological e""ects o" nicotine play an i#portant part >t #ay be use"ul.8 (pril 74?=G ..G .4 @orillard. (pril 7<. 5 % !istrict 6ourt.!eter#ine the #ini#u# le$el o" nicotine that will allow continued s#oking 2e hypothesi&e satis"action cannot be co#pensated "or by psychological satis"action (t this point s#okers will Kuit. )e#orandu# %ecret. N-7=?4 o" 7444.. 5 % $s 'hillip )orris 5%(. 2in"ield. @ucky %trike. 8==. *ates Nu#berG <879. @etter. 'resent %tatus o" the Nicotine 1nrich#ent 'roFect.8. 74. there"ore.> don+t know o" any s#oker who at so#e point hasn+t wished he didn+t s#oke >" we could o""er an acceptable alternati$e "or pro$iding nicotine. *ates Nu#berG 49. but yet there are su""icient si#ilarities to Fusti"y stating that s#okers are nicotine addicts .. )e#o. Jey (reas . 74?=. %tate#ent o" 6lai#. *ates Nu#berG =<<.4 ● @ast but not least is *ritish (#erican Tobacco (*(T)..

The 'ractitioner. )(.9 Holu#e 878 (78. began #arketing a nicotine-"ree cigarette called Duest in se$en northeastern 5 % states ( no$elty ite#. 'ages . a psychiatrist and addiction researcher at @ondon+s >nstitute o" 'sychiatry had #e pegged in 74.. #illions o" nicotine addicts ha$e tried pro$ing !r Aussell wrong >n January 8==<.< *ritish (#erican Tobacco. did it hit #e @ike alcoholis#.9G .6igarette-s#oking is probably the #ost addicti$e and dependence-producing "or# o" obFect-speci"ic sel"-ad#inistered grati"ication known to #an . who pro"ited and who lost3 Freedom &tarts 3ith -dmitting -ddiction >t was not easy looking in the #irror and at last seeing a true drug addict looking back > "elt like > was surrendering. #y need "or that next "ix /es.There is little doubt that i" it were not "or nicotine in tobacco s#oke.9 Aussell. 74?=. hour a"ter hour.9 :$er the years. (pril 77. .Freedom from Nicotine . thousands o" s#okers rushed out to purchase their "irst pack o" nicotine-"ree s#okes *ut locating any s#oker who returned to purchase a second pack pro$ed nearly i#possible 2e would no #ore s#oke nicotine-"ree cigarettes than we+d s#oke dried lea$es "ro# the backyard HelloC )y na#e is John and >+# a co#"ortably reco$ered nicotine addict >t is not nor#al "or hu#ans to light things they place between their lips on "ire and then intentionally suck the "ire+s s#oke deep into their lungs Nor is it nor#al to chew or suck a highly toxic non-edible plant.The Journey Home $" co#pany .. #y addiction was "or real >t was then that > awoke to reali&e that > was no di""erent "ro# the #eth or heroin addict !r ) ( H Aussell. there were countless ti#es during #y < decades o" bondage where >+d told #ysel" that > was hooked *ut not until early 7444. The %#oking Habit and >ts 6lassi"ication. a )ia#i based co#pany. the Hector 0roup @td . *ates Nu#berG 7=4??974=L httpG//bat library ucs" edu/tid/oli?Ba44 . a"ter one last "ailed atte#pt. day a"ter day. that a"ter all those "ailed atte#pts >+d lost > "elt like a total and co#plete "ailure *ut as horrible as that #o#ent "elt. June 74. year a"ter year .< >n light o" the abo$e tiny sa#pling o" tobacco industry ad#issions. should there be any doubt in our #inds as to who was sla$e and who was #aster. *rainstor#ing >>. people would be little #ore inclined to s#oke than they are to blow bubbles or to light sparklers .8).47-?== . doing so was the #ost liberating e$ent in #y li"e >t was then and there that > no longer needed the long list o" lies >+d in$ented to try to explain #y capti$ity.

"ully accepting that our addiction is as real and per#anent as alcoholis# greatly si#pli"ies the rules o" reco$ery >n "act. co&y rationali&ation that.com 7 John R. that they are likely to continue to hand the industry their #oney until the day they die Aegardless o" the deli$ery de$ice or #ethod used to introduce nicotine into the bloodstrea#. there+s really only one 6hapter 8 re$iews the only rule that we each need "ollow in order to spend the balance o" li"e on the "ree side o" dependency+s bars >t+s called the . toyed with and controlled. Polito !1$ 2e rationali&ed irrational beha$ior because o" the neuro-che#ical relie" "ro# wanting it generated 2hat we didn+t reali&e that each use rein"orced "uture wanting by creation o" yet another high de"inition use #e#ory 6uddling up to the war#. nicotine addiction is an all or nothing proposition The nicotine industry knows that so long as its adult "ree-choice #arketing continues to brainwash nicotine addicts into belie$ing that they+re in "ull control. all we ha$e is so#e . ser$es the tobacco industry well 2hile habits can be #anipulated.nasty little habit.@aw o" (ddiction . #odi"ied. at worst.+! 5hy6uit. .

9B .@aw o" (ddiction . "ailure to sel"disco$er or to be taught this law is a horrible reason to die The . . 8==8. 6igarette %#oking (#ong (dults . at least . .Freedom from Nicotine .5nited %tates. Fresh and (li$e. July 8.>n the 8=th century.@aw o" (ddiction. 8==?. capti$ating the sa#e brain dopa#ine wanting relie" pathways as alcoholis#. 8===.(d#inistration o" a drug to an addict will cause re-establish#ent o" che#ical dependence upon the addicti$e substance ..8 The 4a3 /efined (ccording to the 2orld Health :rgani&ation. 'ages 7887-788.. and each year 9=M #ake an atte#pt o" at least one day .B 2orld Health :rgani&ation. the tobacco epide#ic killed 7== #illion people worldwide !uring the 87st century. )astering it reKuires acceptance o" three "unda#ental principlesG (7) That dependency upon using nicotine is a true che#ical addiction.5nited %tates. 5 % 6enters "or !isease 6ontrol. cocaine or heroin addictionL (8) That once established we cannot cure or kill an addiction but only arrest itL and (<) That once arrested.. 8==? .(9B). 5 % 6enters "or !isease 6ontrol.e substance.. 2eekly ))2A. . There is no lack o" desire or e""ort 2hat+s lacking is know-how Jey to breaking and staying "ree is understanding the .The Journey Home +1 Prior ? Table of Contents ? Ne@t Chapter The 4a3 of -ddiction 8-dministration of a drug to an addict 3ill cause re-establishment of chemical dependence upon the addicti. 6igarette %#oking (#ong (dults .. No$e#ber 79.B /ear a"ter year.. 2H: Aeport on the 0lobal Tobacco 1pide#ic. it could kill one billion .=M o" sur$eyed s#okers say they want to stop.98-. 8==?. 2eekly ))2A. that Fust . 'ages .. regardless o" how long we ha$e re#ained nicotine-"ree. is not #an#ade law >t+s as "unda#ental as the law o" gra$ity and re"usal to abide by it will result in inFury or death The @aw is rather si#ple >t states. Holu#e B.. Holu#e B7(84). Forward by 2H: !irector 0eneral. 2hether users know it by na#e or si#ply understand the basic pre#ise. The )':21A 'ackage. 8==.

<(?).com 7 John R.-47B . and use nicotine during reco$ery The e$idence seen on brain '1T scans is undeniable Just one pu"" o" nicotine and up to B= percent o" the brain+s nicotinic-type acetylcholine receptors beco#e occupied by nicotine . Holu#e .cheat.? *rody (@ et al. Polito !1$ one hit o" nicotine creates an extre#ely high probability o" "ull relapse 2e need not guess as to what happens inside a brain that atte#pts to .? . 6igarette s#oking saturates brain alpha 9 beta 8 nicotinic acetylcholine receptors. 'ages 4=.. (rchi$es o" 0eneral 'sychiatry.+ 5hy6uit. (ugust 8==.

or the heroin addict. and land us back behind bars 5n"ortunately. as i" trying to protect the particular s#oking cessation product they are pushing "ro# being bla#ed "or de"eat The lesson e$entually gleaned "ro# the school o" hard-reco$ery-knocks is that . con$entional reco$ery wisdo# in$ites relapse with state#ents such as . cost us liberty. .on a$erage. it+s like telling the alcoholic.The Journey Home +$ !uring relapse. no one really teaches it . wanting relie" sensation nearly i#possible. Fust once and de"eat is all but assured . a hit that will end our Fourney. it takes between <-B serious reco$ery atte#pts be"ore breaking "ree o" tobacco dependence.. pouch. >s this your "irst ti#e Kuitting3 httpG//www ""n yuku co#/topic/77. you don+t ha$e to go through chronic Nstopping and startingO . once all nicotine use ends. and that .!on+t let a little slip put you back to s#oking .'eople ha$e to learn by screwing up one atte#pt a"ter another until it "inally dawns on the# that each ti#e they lost it. (s Joel says. 8==7 . #ost actually walk away "ro# their relapse experience thinking that they ha$e gotten away with cheating and using Fust once *ut it won+t be long be"ore their awakened dependency is again wanting and begging "or #ore Aeco$ery isn+t about battling an entire pack. The 4a3 Reflected in &tudies /es.4 . says Joel . . well-engineered dopa#ine payattention pathways are recording the e$ent and will #ake the resulting dopa#ine . tin or box >t+s about that "irst bolus o" nicotine striking the brain.e$ery ti#e you #ake an e""ort you+re s#arter and you can use that in"or#ation to increase the likelihood that your subseKuent atte#pt is success"ul .4 %pit&er J. 1xperts are "ond o" stating that .Freedom from Nicotine .aaah. while the s#oker+s conscious #ind #ay "ind itsel" struggling with tobacco toxin tissue burning sensations and carbon #onoxide induced di&&iness.. to "orget >n "act.!on+t let shooting-up put you back to using . .i" > take so #uch as one pu"". it happened by taking a pu"" >" you understand this concept "ro# the get-go.The idea that you can+t stop the "irst ti#e is absolutely wrong.!on+t let a sip put you back to drinking. dip or chew > will relapse .The only reason it takes #ost people #ultiple atte#pts is that they don+t understand their addiction to nicotine How could they. 2hat these so called experts "ail to re$eal is the precise lesson e$entually learned 2hy3 (nd why can+t that lesson be taught and #astered be"ore a user+s "irst atte#pt e$er3 They don+t teach it because #ost don+t understand it the#sel$es >nstead they excuse "ailure be"ore it occurs. in the short-ter#.!ece#ber 84. a single subseKuent use is extre#ely accurate in predicting "ull and co#plete relapse The 744= *randon lapse/relapse study "ollowed 784 s#okers who success"ully co#pleted a two.8< . Just one.

M) s#oked that second cigarette within 89 hours. . Polito !1$ week stop s#oking progra# "or two additional years ?= @apse was de"ined as any tobacco use regardless o" how #uch (#ong those who lapsed. with nearly all lapsing within the "irst three #onths 2hile 79M took only one or two pu""s.M who lapsed drank alcohol be"ore doing so :$erall. with one in "i$e s#oking it within an hour (87M) The *randon study "ound that . the study "ound that ??M who . 'ostcessation cigarette useG the process o" relapse.=M who lapsed .>n our study. a cigarette relapsed >n discussing the "inding *randon wroteG . while the a$erage s#oked about two-thirds ( second cigarette was s#oked by 4< BM who had lapsed Nearly hal" (9. which "ollowed callers to an (ustralian telephone stop s#oking line There. TH et al. 4M "ound it. pages 7=B-779 ?7 *orland A . high initial con"idence le$els #ay ha$e reduced subFects+ #oti$ation to acKuire skills and engage producti$ely in treat#ent .asked "or.tasted. %lip-ups and relapse in atte#pts to Kuit s#oking.M experienced relapse within 4= days ?7 The 7448 0ar$ey study "ollowed 8<B adult s#okers "or one "ull year a"ter atte#pting to Kuit >t "ound that. 9. 8<M purchased it. Holu#e 7B(<). (ddicti$e *eha$iors. 744=. 98M s#oked the entire cigarette. The *randon study+s "inding was echoed by the 744= *oreland study.M stole it.Those who s#oked any cigarettes at all in the post-cessation period (i e lapsed) had a ?= *randon. 744=L 7B(8). .The high rate o" return to regular s#oking (??M) once a cigarette is tasted suggests that the distinction between an initial lapse and "ull relapse #ay be unnecessary . (ddicti$e *eha$iors. the #ean nu#ber o" days between the end o" the s#oking cessation progra# and lapse was two #onths (B? days). and 8M were o""ered it (lso o" note. . a#ong <<4 participants who lapsed (78< who didn+t #ake it an entire day and 7.++ 5hy6uit.com 7 John R. the cigarette (bu##ed it).8 who stopped "or at least 89 hours) 84B or ?. 'ages 8<B-9B .

dip or chewC . 'redictors o" s#oking relapse a#ong sel"-KuittersG a report "ro# the Nor#ati$e (ging %tudy. 8= or <= years o" "reedo# we re#ain wired "or relapse 2e+re not stronger than nicotine but then we don+t need to be >t is only a che#ical @ike the salt or pepper in our shakers.no nicotine today. . each li$es with nicotine dependency+s i#print per#anently burned into their brain 1$en a"ter 7=. the #ost i#portant reco$ery lesson our intelligence can #aster is that being 44M success"ul at not using nicotine produces up to 4BM odds o" de"eat (s Joel %pit&er+s lessons ha$e burned deeply into #y brain. while nearly hal" who lapsed experienced "ull relapse within one day. Holu#e 7. the ?8 0ar$ey (J et al.(9).. it has an > D o" &ero @ike the sugar in our sugar bowl. .Freedom from Nicotine .?8 (lthough the challenges o" reco$ery ha$e ended "or hundreds o" #illions o" now co#"ortable exusers. that to not treat lapse as relapse is a recipe "or de"eat. concise and si#ple .issed Relapse 4esson >n 74?9 Joel wrote an article with the heartless sounding title. 'ages <.The @aw o" (ddiction . (ddicti$e *eha$iors. plan. think or conspire (nd it is not so#e big or little #onster that dwells inside us :ur blood seru# beco#es nicotine-"ree and withdrawal peaks in intensity within three days o" ending all use *ut Fust one power"ul Folt o" nicotine and the deck gets stacked against us The odds o" us ha$ing the sta#ina to withstand and endure nicotine+s in"luence upon the brain without relapsing are horrible *randon. *oreland and 0ar$ey teach us that while relapse isn+t 7==M guaranteed.The Journey Home +1 4BM probability o" resu#ing their regular pattern o" s#oking subseKuently .The @ucky :nes 0et Hooked . not one pu"". there+s Fust one controlling principle deter#ining the outco#e "or all >t+s that total adherence to a personal co##it#ent to not $iolate the law o" addiction pro$ides a 7==M guarantee o" success (lthough obedience #ay not always be easy.. dip or chew are "ortunate in that the experience o""ers potential to sel"-teach the# the #ost critical reco$ery lesson o" all. disease and death :ur greatest weapon has always been our in"initely superior intelligence (s taught by 0ar$ey. that the odds are so high. it+s anything but callous >t #akes the i#portant point that those who experience "ull relapse within a "ew days o" taking a pu"". >n the *randon study.?< Frankly. the law is clear. 7448. it cannot plot. .-<.

trying to break "ree again and again and again. J. right away. Polito !1$ study+s #ean a$erage "ro# lapse to relapse was nine days Those who Kuickly experience "ull relapse increase the likelihood o" learning. with arri$al o" each new #agic cure. dip or chew totally on their own *ut o$er the years. or e$en years *ut always in the back o" his #ind he "eels. think back to 74?=. 74?9.He thinks he can take one any ti#e he wants and not get hooked 5sually. hundreds o" #illions o" ex-users ha$e disco$ered the power o" one pu"". cautions Joel :$er the years.The ex-s#oker who takes a drag and doesn+t get hooked gets a "alse sense o" con"idence. each ti#e enduring withdrawal and reco$ery is no way to li$e . > did it last ti#e and didn+t get hooked right away +.:ne day. sel"-disco$ery o" the @aw o" (ddiction has beco#e increasingly di""icult >" old enough. the critical lesson o" the power o" using nicotine Fust once *ut the #ore ti#e and distance between that "irst use and "ull dependency resu#ption. he will beco#e hooked . httpG//whyKuit co#/Foel ?9 6heong /. at a party or under stress or Fust out o" boredo# he will try one again )aybe this ti#e he will get hooked. within a short period o" ti#e sneaking a drag here and there. #aybe not *ut you can be sure that there will be a next ti#e 1$entually he will beco#e hooked again . writes Joel . . /ong HH and *orland A.. +> know > can ha$e one i" > really want to ("ter all. !oes how you Kuit a""ect success3 ( co#parison between abrupt and gradual #ethods .Taking the "irst drag is a no-win situation. @i$ing a series o" perpetual relapses.com 7 John R.. . with extre#ely dis#al results (roughly hal" as e""ecti$e as cold turkey/abrupt cessation) ?9 ?< %pit&er. #onth. be"ore arri$al o" nicotine replace#ent therapy (NAT) and nicotine gu# Ae#e#ber the tra$eling s#oking cessation hypnotist co#ing to town3 There really wasn+t #uch else The only real alternati$es to cold turkey were gradual weaning or tapering sche#es. a lesson that "or "ar too #any s#okers pro$es deadly .+< 5hy6uit. The @ucky :nes 0et Hooked. Joel+s @ibrary. the greater likelihood there is o" learning the wrong lesson.:ne day he too #ay try to stop and actually succeed He #ay stop "or a week.

"alse representations and gradual takeo$er o" go$ern#ent cessation policy went largely unnoticed and unchallenged ?B Today. s#oking it The industry has yet to re$eal that its #ore than 8== . Holu#e 4(?). studies were not about drug addicts arresting their che#ical dependency upon nicotine Those studies did not test body "luids to see i" any participant actually beca#e nicotine-"ree >nstead. Fidler J.stopping s#oking. 8==? . by June 8=== the industry+s #uscle had grown so power"ul here in the 5 % that cessation policy was rewritten so as to #ake use o" phar#aceutical industry cessation products #andatory unless the user+s #edical condition prohibited it ?. 5nopposed. >nstead o" teaching the @aw o" (ddiction and the power o" nicotine to "oster relapse. %T% 8< ?B 'olito. >t has ne$er #ade a co##ercial announcing to s#okers that it rede"ined . )arch 78. 5 % Kuit s#oking policy integrity drowns in phar#aceutical in"luence. 'olito.Freedom from Nicotine .therapy . phar#aceutical industry "inancial in"luence has played a #aFor role in authoring o""icial national cessation policy in nearly e$ery de$eloped nation on earth ?. Helliker.February ?. Nicotine E Tobacco Aesearch. and its use is . "ro# its traditional #eaning o" ending both s#oking and nicotine use. 8==? ?. !oes updated tobacco treat#ent .*ehind (ntis#oking 'olicy. they tested the breath o" participants "or expired using data "ro# the >nternational Tobacco 6ontrol 'olicy 1$aluation %tudy. 2all %treet Journal . )ay B. JA. ?. 8==. )ay 7<. Flawed research eKuates placebo to cold turkey.0uideline. to Fust a single #ethod o" nicotine deli$ery. Nicotine Fix . >n"luence o" !rug >ndustry.#edication.The Journey Home +) The likelihood o" any particular atte#pt being cold turkey was substantial Thus. 2hyDuit co#. 'age (7L also see. 8==... (ugust 7<. %#oking and %#oking 6essation in 1ngland 8=7=. (ugust 8==. 8=77. econo#ic #uscle or political clout The industry+s attacks. 'olito JA. J. the phar#aceutical industry teaches that nicotine is . JA. re"lect sha# science3 2hyDuit co#. 2hyDuit co#. #arketing designed to intentionally shatter con"idence in our natural reco$ery instincts 6old turkey had cornered the reco$ery #arket 2hen NAT arri$ed the industry saw no alternati$e but to attack it Three decades o" industry brainwashing has "alsely painted cold turkey as nearly i#possible with "ew succeeding 6old turkey is "ree yet poor >t has no bank account.#edicine. the odds o" sel"disco$ering the @aw o" (ddiction were good (bsent was the negati$e in"luence o" phar#aceutical co#pany #arketing. 'ages ?=7-?7=L also see 2est A. www s#okinginengland in"o.

as an absolute 2hy test the ability o" our dopa#ine pathways to #ake pathway-acti$ating e$ents extre#ely di""icult to "orget or ignore3 2hy challenge our brain+s design3 2hy toy with disastrous odds3 :ne hit will be too #any. *oreland and 0ar$ey studies a""ord the Funkie #ind a tiny sli$er o" Funkie thinking wiggle-roo# in belie$ing that the . Polito !1$ carbon #onoxide.com 7 John R. there is but one principle that a""ords a 7==M guarantee to all adhering to it .8No Nicotine TodayE8 2hile there are scores o" stop s#oking books and Kuick-"ix #agic cures pro#ising near painless and sure-"ire success. none todayC . 2hile the *randon. can be cheated. it+s getting hard to sel"-disco$er the @aw. while a thousand ne$er enough 2e cannot "ail so long as all nicotine re#ains on the outside Just one rule to staying "ree. and that+s a horrible reason to die Just one rule . to see i" participants had stopped s#oking it :ne o" the best-kept industry secrets is the percentage o" "or#er s#okers who continued to re#ain dependent upon replace#ent nicotine at study+s end or who turned to oral tobacco That+s why it+s so i#portant that each o" us teach the @aw o" (ddiction to users within our sphere o" in"luence 2hy3 *ecause Fu#ping "ro# product to product while "earing your natural reco$ery instincts.no nicotine today .+* 5hy6uit.@aw. it+s i#possible to "ail by li$ing the .@aw o" (ddiction.

a sense o" acco#plish#ent. didn+t need the sense o" wanting satis"action that arri$ed with each new supply. isn+t about Kuitting >t+s about reco$ering a person long ago "orgotten. "illed with a rich sense o" cal# while sti#ulating its dopa#ine pathways the natural way. FFN-TJH. e$er needed to inhale or Fuice nicotine again3 2hat i" your #ind was once again allowed to be itsel".you. inner de#ons. o" lea$ing so#ething $aluable behind . the real and wonder"ul . weeks or e$en #onths passed co#"ortably. lo$e and inti#acy3 2hat i" days. without once thinking about wanting to use nicotine3 2ould that be a good thing or bad3 Reco. $ia great "la$ors. The word . e$er needed nicotine /ou were "ine on your own The real . tends to paint nicotine cessation in gray and black.The Journey Home +" Prior ? Table of Contents ? Ne@t Chapter $ 6uitting 89ou8 The real .youC.ery %nstead of 6uitting Duitting is a word that tugs at e#otion *y de"inition it associates itsel" with departing. in the doo# and gloo# o" bad and horrible >t breeds anticipatory "ears. lea$ing. "riendship. big hugs. "orsaking and abandon#ent *ut the real abandon#ent took place on the day nicotine dependent pathways suppressed all re#aining #e#ory o" the beauty o" li"e without nicotine. cool water.Freedom from Nicotine . nurturing. ne$er. needless anxieties. external ene#ies and $isions o" su""ering >t "osters a natural sense o" sel"-depri$ation. or the anxieties associated with needing #ore The real us typically "unctioned #ore towards the center. when no longer able to recall how "antastic we "unctioned without it This book.you.Kuitting. without nicotine+s "eeding cycle #ood swings %o what i" you ne$er.

.com 7 John R. when "reedo# ended and that next "ix beca#e li"e+s pri#ary obFecti$e (lthough probably i#possible to belie$e right now.Kuit. you won+t be lea$ing anything o" $alue behind NothingC 1$erything done while under nicotine+s in"luence can be done as well as or better as . contrast Kuitting with reco$ery Aeco$ery doesn+t run or hide "ro# our addiction >nstead. try to re#e#ber 2hat was it like being you3 2hat was it like to "unction e$ery #orning without nicotine. e$ery day. it boldly e#braces who we beca#e. start a proFect or take a break without putting nicotine into your body3 2hat was it like be"ore nicotine took control3 2hat was it like residing inside a #ind that did not want "or nicotine3 'ossibly the #ost "ascinating aspect o" drug addiction is Fust how Kuickly all re#aining #e#ory o" li"e without the drug gets buried by high-de"inition wanting-relie" #e#ories (s explored in 6hapter 9. $ocabulary or this book (at least not entirely) *ut it #ight be help"ul to re"lect upon when the real . tra$el. e#otions. ha$e a disagree#ent. we+re looking "or reco$ery sy#pto#s. talk on the phone.us . conditioning and Funkie thinking.1! 5hy6uit. a pu&&le that once co#plete re"lects a li"e reclai#ed >t is not necessary that we delete the word . and e$ery aspect o" this te#porary Fourney o" re-adFust#ent 2hen knowledge based. took place. Polito !1$ Now. to "inish a #eal. how can we clai# to like or lo$e so#ething when we ha$e al#ost no re#aining #e#ory o" what li"e without it was like3 2hat basis exists "or honest co#parison3 2hy be a"raid o" returning to a cal# and Kuiet place where you no longer cra$e a che#ical that today.e by Nicotine 8-aah8s (gain. 'uried -li. and $iew each encounter as an opportunity to reclai# another piece o" a nicotine-"ree li"e Nicotine dependency reco$ery presents an opportunity to experience what #ay be our richest period o" repair and sel"-disco$ery e$er Tissues are allowed to heal %enses awaken and brain+s neuro-che#icals again "low in response to li"e not nicotine >t+s a period where each challenge o$erco#e awards us another piece o" our pu&&le.Kuitting. "ro# our thinking.

it beco#es hard to "ind any aspect o" li"e that wasn+t. January 8B. #illigra#s o" pure nicotine Fuice3 >" a chewer. @ong-ter# Nicorette gu# users losing hair and teeth.Freedom from Nicotine . . Nicorette 5ser !atabase.-<97 . (d$ances in !ental Aesearch. there was non-stop use planning. or a hea$y and open addict like > was. we were each pro$ided a new identity 6apti$e brain dopa#ine pathways did their designed Fob and did it well They le"t us con$inced that our next nicotine "ix was central to sur$i$al. or to a new one (s s#okers. touched by our addiction :ur endless "eeding cycle was a perpetual interruption (side "ro# the ti#e de$oted to use. how #any ti#es daily did we suck 7 #illigra# o" nicotine into our lungs3 (s snu"" users. !ece#ber 7. as i#portant as water or "ood > recently read disturbing co##ents posted by #ore than one hundred long-ter# nicotine gu# addicts :ne.The Journey Home 11 you cannot see# to get o"" your #ind. to so#e degree.?? 2e can only hope that such honesty leads her to ask and answer the bigger Kuestion. Hope"ully so#eday soon she+ll "eel what it+s like to co#"ortably engage her entire day without once wanting "or nicotine 6ontrary to the "alse sur$i$al training lesson constantly being pounded into her brain by her hiFacked priorities teacher.= pieces in less than . > traded one proble# "or another > chew 9 #g 89/.. a low tolerance le$el addict whose twice daily use has the# denying it. days > ha$e been chewing Nicorette now "or 78 years >" > run out "or a short ti#e #y #ood beco#es irrational >t is costing #e #ore #oney than > ha$e > ha$e chosen Nicorette o$er "ood #any ti#es . 'ages <<. Holu#e 77(<). a <.> ha$e to say. %yste#ic (bsorption and 1""ects o" Nicotine "ro# %#okeless Tobacco. she+d be lea$ing nothing o" $alue behind 1$en the lo$e in her heart. why "ear it3 How wonder"ul would it be to again reside inside a Kuiet #ind where our addiction+s chatter gradually beco#es in"reKuent and then rare3 %la$e to our world o" nicotine-nor#al. and can go through 7. a che#ical that is a #andatory part o" each day+s plan3 2hy "ear arri$ing here on 1asy %treet with nearly a billion co#"ortably reco$ered nicotine addicts3 >s "reedo# o" thought and action a good thing or bad3 >" good. she+d get to bring it with her -n %nfected 4ife 2hether a closet user who hides their addiction. year-old "e#ale user (lso see 'olito JA. clean-up and returning to the acti$ity use had pre$iously interrupted.why3. how #any ti#es daily was . wrote. 8==? ?4 *enowit& N@. the need to re-supply. our dependency in"ected "ar #ore o" li"e than we care or cared to ad#it :nce we per#it oursel$es to begin looking closely. how #any ti#es did a 8 B gra# pinch stay in your #outh until generating < . year-old wo#an. %epte#ber 744. 2hyDuit co#. . 4 gra#s o" loose tobacco Fawed until letting go o" 9 B #illigra#s3?4 ?? (sk('atient co# . 8==? co##ents by a <.

January 744. Food and 6he#ical Toxicology. 4< >(A6 )onographs on the 1$aluation o" 6arcinogenic Aisks to Hu#ans. pathways o" the sy#pathetic ner$ous syste# Nicotine also acti$ates these pathways 49 Nicotine+s arri$al in the brain causes the release o" noradrenaline (nor-epinephrine). Holu#e 7=(.. Aeducing the Health 6onseKuences o" %#okingG 8B /ears o" 'rogressG ( Aeport o" the %urgeon 0eneralG 74?4. Ne$er Take (nother 'u"".). Holu#e ?4 49 Haass ). >(A6 carcinogens reported in cigarette #ainstrea# s#oke and their calculated log ' $alues.. unless nicotine+s arri$al ends Forgotten Rela@ation Photo SierraWild.B .-?7. J. 'ages ?=. 'ages . 8==. we introduced up to ?7 cancer causing che#icals48 and up to 8? carcinogens i" an oral tobacco user 4< @ike a #ouse on an exercise wheel.1 5hy6uit.4 48 %#ith 6J et al.-.com 7 John R. chewed or sucked.B. which in turn 4= %pit&er.=== che#icals or oral tobacco+s #ore than 8.BB= 47 >" a s#oker. %#okeless Tobacco and %o#e Tobacco-speci"ic NNitrosa#ines. 2hyDuit co#. hiFacked our priorities and consu#ed precious ti#e %#oking it di#inished lung "unction while gradually destroying our body+s ability to recei$e and transport oxygen 2hether s#oked.gov Two #illion years o" e$olution prepared us to "ight or "lee the now extinct saber tooth tiger :ur body+s response to sensing danger or sudden stress is acti$ation o" the . Polito !1$ (nd then we+d wait "or nicotine+s two-hour eli#ination hal"-li"e and a "alling tonic dopa#ine le$el to co##and us to use again :r we could accelerate eli#ination by encountering stress. 'age . there can be no end to this endless cycle o" #adness unless we get o"".). Holu#e 97(."ight or "light. drinking alcohol or consu#ing $ita#in 6 4= Nicotine+s presence altered our body+s natural sensiti$ities >t destroyed our ability to relax. June 8==<. tobacco di#inished the accuracy o" our s#ell and taste. 6ardio$ascular !rugs and Therapy. Nicotine and sy#pathetic neurotrans#ission. while #aking us ho#e to s#oke+s #ore than 9. 8==< 47 5 % %urgeon 0eneral. et al..

Freedom from Nicotine - The Journey Home

1$

causes #ore than 7== neuro-che#icals to prepare the body to run "or its li"e or "ight >s it nor#al to spend the balance o" li"e under the in"luence o" an adrenaline releasing central ner$ous syste# sti#ulant3 *e"ore cli#bing into bed to sleep, is it nor#al to consu#e a che#ical that will #ake our heart pound up to 7. B beats per #inute "aster,4B that ele$ates blood pressure, restricts extre#ity blood "low causing the te#perature o" our "ingers to drop up to se$en degrees,4; that accelerates breathing, dilates our pupils, perks our senses, shuts down digestion, and that triggers the release o" glucose and "ats "ro# our body+s energy stores3 (s acti$e addicts, #ost o" us clai#ed that nicotine helped us relax *ut acti$ating our "ight or "light response shows Fust how neuro-che#ically con"used we beca#e regarding nicotine+s i#pact upon us Try to i#agine what it is like to go hours or an entire day without ha$ing adrenaline being pu#ped into your bloodstrea# 2hat would it "eel like to stop endlessly beating yoursel" as i" whipping a tired horse, to stop responding to non-existent saber tooth tigers, to again know and bask in "ull, deep and co#plete relaxation "or extended periods o" ti#e3

Forgotten Calm /uring Crisis
Ha$e you e$er noticed what you reach "or during crisis3 That+s right - as Fust re$iewed - a ner$ous syste# sti#ulant that acti$ates the body+s "ight or "light response 2hile stress"ul situations o"ten by the#sel$es acti$ate our "ight or "light response, why guarantee that it happens3 2hen con"ronted with stress, why intentionally #ake your heart pound "aster, ele$ate your blood pressure and induce additional anxiety3 1$en #ore disturbing, intentionally adding your body+s "ight or "light response to e$ery stress"ul situation was nothing co#pared to the reason why we reached "or nicotine during crisis, because stress caused the onset o" early withdrawal 2e+ll re$iew in detail how stress"ul situations threw us into withdrawal in the next chapter (5se
4B 'arrott (6 et al, Nicotine chewing gu# (8 #g, 9 #g) and cigarette s#okingG co#parati$e e""ects upon $igilance and heart rate, 'sychophar#acology (*erlin) 74?4, Holu#e 4.(8), 'ages 8B.-8;7 (8 #g gu# a$erage increase o" B beats per #inute Nbp#O, 9 #g gu# 7= bp#, s#oking nicotine 7. B bp#)L also see, Houlihan )1, et al, ( double blind study o" the e""ects o" s#oking on heart rateG is there tachyphylaxis3 'sychophar#acology (*erlin), )ay 7444 Holu#e 799(7), 'ages <?-99 (#ax increase o" 7B bp#)L also see, NaFe# *, et al, (cute cardio$ascular and sy#pathetic e""ects o" nicotine replace#ent therapy, Hypertension, June 8==;, Holu#e 9.(;), 'ages 77;8-77;. (a$erage increase o" . bp#) 4; @orillard Tobacco 6o#pany, Jillian Aesearch @aboratories, >nc , 7494-74BB, httpG//tobaccodocu#ents org/lor/4B<=4B.44B?4 ht#l

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Aationali&ations) under the heading ,5se helps #e concentrate , Here, si#ply ask yoursel" this 2hat would encounters with stress be like i" "ewer o" the# acti$ated your "ight or "light response, and none threw you into withdrawal3 >#agine being "ar cal#er during crisis 2hat would it be like to again be you3

Forgotten 'reathing = >ndurance
%#okers not only su""er "ro# nicotine addiction but the ra$aging e""ects o" thousands o" inhaled che#icals upon their lungs and respiratory syste# 2hat was it like to run like the wind, to engage in an extended period o" brisk physical acti$ity without beco#ing seriously winded3 2hat was it like to cli#b "light a"ter "light o" stairs, to play "ull-court basketball, or to chase a child or the "a#ily pet without ending up gasping "or air3 1$ery now and then > #eet a current s#oker who proudly boasts that they enFoy running 2hat they don+t see# to appreciate is the tre#endous strain they subFect their heart and body to when doing so >t+s a #atter o" the a$ailability o" su""icient oxygen to keep $igorously working #uscles well "ueled and ali$e 6arbon #onoxide is a colorless, odorless toxic gas produced when any carbon-based #aterial is burned, including tobacco 2hen s#oking, the a#ount o" carbon #onoxide entering the bloodstrea# $aries greatly (up to 8B#g per cigarette) depending upon such "actors as how intensely the s#oker s#okes, whether or not they co$er the "ilter $entilation holes with their lips, and the particular brand s#oked 2ithout oxygen the body+s cells su""ocate and die The pri#ary "unction o" our lungs is to allow the entry o" li"e-gi$ing oxygen "ro# the at#osphere into our bloodstrea#, and to then trans"er carbon dioxide "ro# our bloodstrea# back out into the at#osphere This exchange o" gases takes place within an esti#ated 9?= #illion thinly walled air sacs called al$eoli 4. *ut sucking large Kuantities o" carbon #onoxide into our lungs changes the playing "ield
4. :chs ) et al, The nu#ber o" al$eoli in the hu#an lung, (#erican Journal o" Aespiratory and 6ritical 6are )edicine, January 7, 8==9, Holu#e 7;4(7), 'ages 78=-789

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He#oglobin is the portion o" each red blood cell that transports a new supply o" oxygen "ro# the al$eoli (air sacs) in our lungs to #ore than B= trillion li$ing cells throughout the body :ne he#oglobin #olecule can transport up to 9 oxygen #olecules The proble# is, when s#oking, i" both an oxygen #olecule and a carbon #onoxide #olecule arri$e at an air sac at the sa#e ti#e, the carbon #onoxide #olecule always wins and the oxygen #olecule is always le"t behind The che#ical attraction between carbon #onoxide and he#oglobin is 8==-8B= ti#es greater than with oxygen 4? 2hat+s worse, once attached to he#oglobin, carbon #onoxide+s long che#ical bloodstrea# hal"-li"e o" 8 to ; B hours44 destroys the ability o" red blood cells to engage in transporting oxygen Think about that last pu"" :ne-hal" o" the carbon #onoxide it contained will still be circulating inside your bloodstrea# roughly "our hours later >s it any wonder that our heart and body rebelled when we atte#pted $igorous exercise, e$en hours a"ter s#oking3 2e don+t Fust depri$e our heart and #uscles o" oxygen 2e daily paint our lungs with the 9,=== che#icals that the tobacco industry collecti$ely re"ers to as tar >t+s too little oxygen and too #uch gunk 2e like to think that #ost o" what we suck into our lungs is exhaled but it Fust isn+t so Ninetyse$en percent o" NNN (possibly the #ost potent lung cancer causing che#ical o" all) is not exhaled but re#ains inside >t+s the sa#e absorption rate as nicotine Ninety-se$en percent o" inhaled nicotine isn+t exhaled 7== >#agine tra$eling through li"e with lungs so #arinated and caked in toxic tars that it signi"icantly di#inishes lung "unction 2hat would it be like to allow nearly destroyed bronchial tube sweeper broo#s, our cilia, to regrow and begin the process o" sweeping gunk "ro# air passages3 >#agine allowing all still "unctioning air sacs ti#e to clean and heal 2hat would it be like to experience a signi"icant increase in o$erall lung "unction3 >#agine gi"ting yoursel" the ability to build cardio$ascular endurance again, to ha$e nearly all o" your he#oglobin transporting li"e-gi$ing oxygen

Forgotten &ensiti.ities
2here is the real neuro-che#ical you3 >s it nor#al to ad#inister a sti#ulant that #akes the heart pound 7. beats per #inute "aster when trying to relax3
4? )eredith T et al, 6arbon #onoxide poisoning, *ritish )edical Journal, January 74??, Holu#e 84;, 'ages ..-.4 44 2orld Health :rgani&ation 1n$iron#ental Health 6riteria 87< - 6arbon )onoxide (%econd 1dition) , 2H:, 0ene$a, 7444L >%*N 48 9 7B.87< 8 (N@) classi"icationG DH ;;8) >%%N =8B=-?;<Q 7== Feng %, ( new #ethod "or esti#ating the retention o" selected s#oke constituents in the respiratory tract o" s#okers during cigarette s#oking, >nhalation Toxicology, February 8==., Holu#e 74(8), 'ages 7;4-7.4

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>s it nor#al to use an external che#ical to induce a dopa#ine ,aaah, wanting relie" sensation upon hearing that a "riend has been hurt or a lo$ed one has died3 :ur dependency robs us o" our e#otional sel"-identity and sensiti$ities The #illions o" extra acetylcholine receptors it grew inside our brain not only created a barrier to "eeling nicotine+s "ull e""ects but an insensiti$ity to li"e itsel" >t isn+t that the basic person and personality underlying nicotine dependency is signi"icantly di""erent >t+s that their addiction has disrupted their sensiti$ities, and has the wrong che#icals "lowing at the wrong ti#es (side "ro# dopa#ine, nicotine has co##and and control o" serotonin, our stress busting neurotrans#itter, with ties to #ood, i#pulse control, anger and depression 7=7 >ncluded a#ong the esti#ated 8== neuro-che#icals that nicotine controls, #ediates or regulates are acetylcholine, arginine $asopressin,7=8 0(*(,7=< glucose,7=9 gluta#ate,7=B neuropeptide %,7=; antiapoptotic Q>(',7=. epinephrine and nor-epinephrine 2hat is it like to na$igate nicotine dependency reco$ery, arri$e ho#e and "or the "irst ti#e in a long ti#e allow li"e, not nicotine, to decide which neuro-che#icals your awareness will sense3

Forgotten &enses
%o#e nicotine users clai# to s#oke, chew, dip or $ape "or the "la$or or aro#a >" you ha$en+t heard others

say it, you+$e certainly seen tobacco industry #arketing suggest it Truth is, power"ul tobacco toxins rob users o" the ability to accurately s#ell and taste > used to barely get through the bank door to #ake the daily deposit when one cashier, without looking up, would say, ,Hi JohnC, :ne day > #ade the #istake o" asking how she
Photo by National Cancer Institute

7=7 Aausch J@ et al, 1""ect o" nicotine on hu#an blood platelet serotonin uptake and e""lux#, 'rogress in Neuropsychophar#acology E *iological 'sychiatry, 74?4, Holu#e 7<(;), 'ages 4=.-47; 7=8 /u 0, et al, Nicotine sel"-ad#inistration di""erentially regulates hypothala#ic corticotropin-releasing "actor and arginine $asopressin #AN(s and "acilitates stress-induced neuronal acti$ation, Journal o" Neuroscience, )arch 78, 8==?, Holu#e 8?(77), 'ages 8..<-8.?8 7=< Ihu 'J, et al, Nicotinic receptors #ediate increased 0(*( release in brain through a tetrodotoxin-insensiti$e #echanis# during prolonged exposure to nicotine, Neuroscience, 8==8, Holu#e 77B(7), 'ages 7<.-799 7=9 )organ T), et al, (cute e""ects o" nicotine on seru# glucose insulin growth hor#one and cortisol in healthy s#okers, )etabolis#, )ay 8==9, Holu#e B<(B), 'ages B.?-B?8 7=B @iechti )1, Aole o" the gluta#atergic syste# in nicotine dependence, 6N% !rugs, 8==?, Holu#e 88(4), 'ages .=B-.89 7=; @age A, et al, Nicotine treat#ent regulates neuropeptide % syste# expression in the rat brain, Neurotoxicology, No$e#ber 8==., Holu#e 8?(;), 'ages 7784-77<B 7=. Ihang J, et al, Nicotine >nduces Aesistance to 6he#otherapy by )odulating )itochondrial %ignaling in @ung 6ancer, (#erican Journal o" Aespiratory 6ell and )olecular *iology, (ugust 7,8==?

Freedom from Nicotine - The Journey Home

1)

knew it was #e ,2hen the door closes behind you,, she said, ,a rush o" air that s#ells like s#oke announces your arri$al , >t hurt > didn+t know whether to change banks or brands %ensory ner$e endings in the #outh and nasal passages begin healing within three days o" ending tobacco use 2ill e$erything s#ell and taste better3 No (s Joel puts it, you s#ell and taste e$erything #ore accurately, but that does not necessarily #ean better (s Joel notes, that "irst spring will bring the aro#a o" "lowers that will likely be "ar #ore intense than you percei$ed while s#oking *ut wait until you dri$e by a garbage du#p or sewage treat#ent plant The sa#e is true o" taste 2ith an accurate sense o" taste, there #ay be "la$ors you thought you liked that no longer appeal to you, or "oods you were con$inced were horrible that suddenly beco#e wonder"ul 2hat is it like to s#ell co""ee brewing #ore than a hundred "eet away3 >#agine being able to identi"y e$ery s#oker you #eet by the thousands o" che#icals that coat their hair, skin and clothing Flour isn+t Fust white and rain Fust wet They both o""er subtle yet distinct aro#a experiences Think about ha$ing #issed out on the natural s#ell o" those you lo$e, the scent o" a new baby, the aro#as that tease as we walk past a bakery, or "eeling co#pelled to stop and s#ell e$ery "lower, as i" planted Fust "or you 2hat is it like to li$e with healed senses3 ,6o#e to where the "la$or is , 6o#e ho#e to youC

Forgotten ,ealtime
> al#ost ne$er ate break"ast and usually skipped lunch Howe$er, that+s not entirely accurate /ou see, nicotine was #y spoon 2ith each pu"", nicotine acti$ated #y body+s "light or "light response, which would al#ost instantly du#p stored "ats and sugars (glucose) "ro# #y li$er into #y bloodstrea# >+d nor#ally eat Fust one large #eal at the end o" each day ( portion o" that #eal was stored and the next day >+d use nicotine to release it The conseKuences o" torturing our body this way were #any, including a 99M increase in the risk o" de$eloping type >> diabetes (84M "or light s#okers and ;7M "or hea$y s#okers o" #ore than 8= cigarettes per day) 7=? > had long ago "orgotten how to properly "uel #y body %#oking ;= cigarettes per day, about one
7=? 2illi 6 et al, (cti$e s#oking and the risk o" type 8 diabetesG a syste#atic re$iew and #eta-analysis , Journal o" the (#erican )edical (ssociation, !ece#ber 8==., Holu#e 78L84?(88), 'ages 8;B9-8;;9

> added hunger cra$ings > endured a nu#ber o" hypoglyce#ic-type sy#pto#s including #ind "og and an inability to concentrate (n utter #ess. and what would you beco#e i" not chained to #andatory "eedings3 . packing the can or opening the package. each deli$ering substantially #ore nicotine than inhaled "ro# a cigarette *ut honest calculation o" the total ti#e each day spent ser$icing the oral user+s addiction is likely to show as #uch or #ore than "or s#okers Ti#e spent locating a spit container. to "uel your body on a regular basis. relapse and "ailure *ut back to our the#e. it all adds up >#agine gi$ing yoursel" a two-#onth $acation "ro# work each year 2hat would it be like to reclai# such a #assi$e chunk o" li"e3 2hat would it be like "or your days to be entirely yours3 2hat i" your #outh. oral tobacco users easily blend in and hide where bellowing s#oke cannot 5sually they reKuire "ewer nicotine "ixes. sni""ing or otherwise packing or loading up. strip. Polito !1$ e$ery 7B #inutes. pouch. what was it like to "eed yoursel".B s#oking hours per year *roken down into 9=-hour workweeks. bag or box. gu# or lo&enge. parking periods. extra pounds. what would you do. > tried to eat #y way out o" "ood cra$es >t #ade reco$ery $astly #ore challenging than it needed to be The result was always the sa#eG needless cra$ings. used tobacco or gu#. working the dip. wad. to stay and co#"ortably sa$or the a"ter dinner con$ersation "or as long as possible3 >@tra 5or23ee2s ( 78 cigarette per day s#oker who spends an a$erage o" B #inutes per cigarette de$otes one hour per day to s#oking That+s <. spitting or swallowing Fuices. and disposing o" spit. > had "ew hunger cra$ings and little experience satis"ying the# > repeatedly tried to na$igate early reco$ery without awareness that nicotine had beco#e #y spoon Not only did > endure nicotine cra$ings. anxieties. hands and ti#e were again yours without precondition3 2here would you go.1* 5hy6uit. can. sucking or chewing while waiting "or nicotine to slowly penetrate #outh tissues and enter the bloodstrea# as anxieties gradually build. pouch.com 7 John R. orb. your tin. to sit with "riends and eat like a nor#al person3 2hat would it be like to no longer #ake excuses to lea$e #eals early in order to replenish #issing nicotine. that+s 4 "ull workweeks per year spent ser$icing their addiction 1$en while spitting. tapping the lid.

relaxation. crisis #anage#ent.The Journey Home 1" Forgotten Priorities# Forsa2en 4ife >t is entirely nor#al "or drug addicts to truly and deeply belie$e that drug use enhances li"e. ro#ance. what #ight we ha$e done and who# #ight we ha$e #et3 2hat learning was #issed3 6he#ical dependency onset did #ore than si#ply #odi"y our core sur$i$al instincts >t beca#e ele$ated abo$e "a#ily. acco#plish#ent. sensiti$ities. satis"ying that next urge. as i#portant as "ood >n "act. so as to di$ert #ore blood to large #uscles (ny acti$ity lasting longer than the ti#e we could co#"ortably go between nicotine "eedings beca#e a sacri"icial la#b 2here #ight we ha$e gone. nicotine use beco#es #ore "reKuent and tru#ps eating instincts 'art o" our body+s "ight or "light response is to shut down digestion. gets introduced into the eKuation 2e beco#e the Failer. hidden truths beco#e ob$ious . and "eeling nicotine-nor#al again :nce bra$e enough to $enture beyond nicotine+s in"luence. and our dependency the in#ate :nce ho#e. that it punctuates rather than interrupts it Aarely did we stop and re"lect upon the realities o" capti$ity and "ull price o" bondage Nicotine+s two-hour eli#ination hal"-li"e in hu#an blood seru# is a "eeding clock without "eeling or conscience >t cannot respect li"e. it will not #atter i" the #o#ent being interrupted is the #ost wonder"ul o" our entire day. "riends. year or li"e The #ind+s sur$i$al instincts #oti$ator is capti$e to nicotine The lesson this circuitry+s design now co#pels it to $i$idly and "ir#ly i#plant within our brain is that nicotine use is core to sur$i$al.Aeal choice. work. the "ull "la$or o" li"e can be sa$ored and celebrated 2hat+s there to lose by co#ing ho#e "or a $isit3 (nd there+s Fust one rule to arri$ing none today .Freedom from Nicotine . ti#e or priorities 2hen nicotine reser$es and tonic dopa#ine begin "alling. lo$e and concentration /ou+d think we would ha$e i##ediately Kuestioned such a #assi$e shi"t in priorities How could we not notice the a#ount o" ti#e de$oted to nicotine and its i#pact upon our senses. #eals and #oods3 2e didn+t notice because nicotine had our "ocus di$erted elsewhere (ll we could think about was that next "ix. "ood.

analy&ing and destroying co##on use Fusti"ications. or because we were around other s#okers or alone and lonely3 To . 5ni$ersity o" Newcastle upon Tyne. to acco#pany a thrill or because we were bored. i#agine welco#ing and e#bracing it This chapter will aid in recogni&ing.<! Freedom from Nicotine Chapter + Prior ? Table of Contents ? Ne@t :se Rationali. 8==? . July 8. i#agine reco$ery in$ol$ing "ar "ewer "ear dri$en anxieties than during any prior atte#pt >nstead o" "ighting reco$ery. beha$iors and #oti$es that would otherwise be intolerable 7=4 Aationali&ations are o"ten personal and co#pelling 2hile a young s#oker.ations 2hat i" you truly belie$ed that there was absolutely nothing good about spending the balance o" li"e as nicotine+s sla$e3 NothingC >#agine being totally una"raid to let go entirely o" your che#ical relationship to nicotine 2illing to let go. > looked upon #y chain-s#oking #other with her e#physe#a-riddled lungs and non-stop cough and rationali&ed to 7=4 :nline )edical !ictionary. to help us concentrate or to take our #ind o"" things.rationali&e. to sti#ulate or relax us.enting :se Rationali. Aationali&ation. is to atte#pt to explain or Fusti"y our actions or belie"s. i" that is your desire (nd > hope it is >#agine how #uch easier letting go would be i" totally con$inced that absolutely nothing o" $alue was being le"t behind %n. o"ten with little or no regard "or truth 2e in$ented a reason as to why this was the per"ect ti#e to use "or nearly e$ery situation i#aginable Aationali&ations are de"ense #echanis#s "or #aking threatening conduct non-threatening They are a #eans by which we atte#pt to Fusti"y or #ake tolerable "eelings.ations How #any ti#es did we tell oursel$es that we needed to use nicotine because we were happy or sad. !epart#ent o" )edical :ncology.

and .>+# still young. rationali&ation until it collides with .>+ll stop soon.>+# still young. Journal o" 6linical 'sychology.. to . >ssue 7. will that "irst precancerous leukoplakia or that "irst root canal be enough3 The proble# is. a 8 "or 7 sale.you ha$e to die o" so#ething. (ugust 8==8. . Hol 8=. in$iting the rationali&ation that now isn+t the right ti#e to stop because your re#aining supply would go to waste Tobacco industry #arketing is designed to support the addict+s need "or alternati$e use explanations 'leasure. "ar younger than she is .4 . >#agine each being in$ented by a #ind that knows a#a&ingly little about nicotine dependency or reco$ery "ro# it >#agine being the user who always Fusti"ied today+s nicotine purchase (always only a single day+s supply) by pro#ising yoursel" that to#orrow you+d stop (lternati$ely.>t+s too late .> ha$en+t hurt #ysel" yet. @ittle did > then appreciate that > was already Fust as addicted as #o# > also couldn+t "oresee how e#physe#a would so weaken her that it would di#inish her cancer treat#ent options. et al. and that she+d die Fust two years a"ter her own #other+s death >t+s nor#al to think that plenty o" ti#e re#ains to get serious about breaking "ree >t+s logical to think that we+ll get serious at the "irst sign o" a serious tobacco related health concern 5n"ortunately. it has little sustaining power 2e can only re#ain a"raid "or so long be"ore growing nu#b to it ( 8==8 study "ound that only 88M o" lung cancer patients who atte#pted to stop s#oking by enrolling in the )ayo 6linic Nicotine !ependence 6enter were s#oke-"ree six #onths a"ter the progra# 77= >#agine the birth o" hundreds o" additional use rationali&ations between . when truth slaps such rationali&ations hard.there+s still ti#e.The Journey Home <1 #ysel". adult onset diabetes or e#physe#a3 >" an oral user. i#agine being the user who always purchased a #ultiple days+ supply. at least "or now . hopelessness3 How #any will Fourney "ro# . i#pro$ed #enthol. 'ages <9. taste. a 77= %anderson 6@.7-<9.it+s too late now. while "ear can and o"ten does #oti$ate action. Tobacco use outco#es a#ong patients with lung cancer treated "or nicotine dependence. once told that you ha$e chronic bronchitis. .3 2ill seriousness arri$e once the doctor diagnoses you with your "irst s#oking related disease. we si#ply in$ent new ones 2hat percentage o" the roughly hal" o" 5 % adult s#okers who+ll lose an a$erage o" 7< to 79 years o" li"e will ride the . so it+s still sa"e "or #e to s#oke. circulatory disease.

%wisher %weets. 'assport. True. Te#po. 6hester"ield. %outhern Har$est. 2inston. Jnights. Now. %port. Hirginia %li#s. 'yra#id.< Freedom from Nicotine coupon. )a$erick. your store+s new . !ark Horse. *est Halue. %outh *each %#oke. %a$annah. Aa$e. 1n$y.co#e to where the "la$or is. /ours and Iig Iag 6learly. 6leopatra. Tourney. 6openhagen. a na#e repeated each ti#e we purchased #ore. Husky. 6a#bridge. except the truth 2e use the# because we #ust 2e do so because tonic dopa#ine declines and anxieties rise when we don+t %tated another way. 2ind. Hel$et. )arlboro. 0reen %#oke. Ao#eo y Julieta. 5 % tobacco co#panies spend at least R79 billion annually to keep us con$inced that we use their products "or e$ery reason i#aginable. 'ride. %a#son. Aooster. Jayak. %ignature. %ky !ancer. *eech Nut. *el#ont. )isty. Newport. 2a$e. 'eachy. )ustang. 'alace. *ig )ountain. Hal" E Hal". 6lass (. 2hite 6loud. @ucky %trike. )onarch. Hiceroy. @ E ). 2indsail. @ady. 'assion. 6annon *all. to #ake you "ear letting go 1$en the na#es o" #ost brands. )ild %e$en. Hantage. the tobacco industry spends billions each year to keep you brainwashed and belie$ing that there+s $alue in using. Jool. 0olden 0ate. )ore. 2ildhorse. )ain %treet. %atin. sign. 1clipse. %il$er 6reek. Hogue. Aed )an. %tyle. 'arlia#ent. %pringwater. 'rince (lbert+s. Jiss. )arshal. Jing 1dward. 6ougar. *uglar. *asic. *ond. 6aptain *lack. @ark. burned into our brain a sense that we+d lose so#ething i" we stopped Think about the e#otional sense o" loss in breaking strong sel"-identity ties to such brand na#es asG (lpine. 5%( 0old. 'aladin. Jade. the industry "ully understands che#ical dependency upon nicotine and intentionally plays upon the wanting within in keeping users hooked :ur lack o" dependency understanding #ade us rather in$enti$e when trying to explain our continuing need to "eed @et+s look at a "ew co##on use rationali&ations that were bred and "ueled by our lack o" understanding . 0old 6oast. 0rand 'rix. Aosebud. a "antastic price on cartons. Triu#ph. )erit. Jodiak. Aed Ai$er. Jent. 'layers. 'ure Natural. 2ild 0eese. 0ri&&ly. 2orkhorse. NFoy. )ontecristo. *lack :wl. Aosetta. Aich. 2ild"ire. 'rince. *ucks. 6loud 4. Top. !erby. *elair. @iberty. %undance. 0old Ai$er. 6a#el. %onic. 6apital. Natural (#erican %pirit. %ir 2alter Aaleigh. 6ha#pion. Ai$iera. Focus. 1agle. *lu. (pple Jack. Duality.

one will always eKual all.Fust once . acknowledge the desire. or . that+s not us any#ore 2e now understand exactly what happens i" we use again 2e know that "or us.Fust once. real drug addicts 2hether "ree "or 7= hours. denies who we are. try to picture all o" the#.Fust one.Fust once. urges and cra$es that you "elt "or nicotine as being any di""erent than the dopa#ine pathway wanting.Just one. the sa#e priority as eating "ood (nd that re-established use priority shall re#ain until you once again success"ully na$igate reco$ery. don+t say that we don+t want one when we do Aather.Fust one. notice that there are three basic typesG (7) alternati$e use explanations that aid in denying dependencyL (8) rationali&ations that #ini#i&e the costs and har#s o" useL and (<) reco$ery a$oidance or relapse Fusti"ications 8Just Dne8 8Just Dnce8 @et+s start with the #ost costly and destructi$e tease o" all. @augh at the# /ou+re "ar too intelligent to see the dopa#ine pathway wanting. while thousands are ne$er enough (nd be honest about it (s Joel says. the thousands upon thousands that would "ollow . or . that your brain won+t soon be wanting or e$en begging "or #ore3 .Fust one. but then ask yoursel". $ape. and one pu"". do > want all the others that go with it3 2hen the thought o" . pinch or chew will always be too #any. 7= #onths or 7= years. dip. i" e$er @et go o" thoughts o" . Fust one hit o" nicotine and per#anently co#pro#ised brain dopa#ine pathways will again re-assign using nicotine again. heroin or #eth addict "or their drug 2hile "ocus and "ixation upon the thought o" . urges and cra$es "elt by the alcoholic.The Journey Home <$ (s we re$iew co##on use rationali&ations. or . that one hit o" nicotine won+t cause up to hal" o" your brain dopa#ine pathway receptors to beco#e occupied by nicotine. enters your #ind. is the #ost co##on cessation torture in"licted upon the unschooled #ind.Fust once. or . that lapse will always eKual relapse. 7= days. that we can cheat the @aw o" (ddiction (6hapter 8) 2hy tor#ent your yoursel" with a lie3 2hy pretend that brain i#aging studies were all wrong.

stress robs the body o" nicotine. 4/77 (ttacks )ade 7 )illion For#er %#okers 'ick 5p 6igarettes (gain.'eople s#oke to #aintain nicotine le$els. the ti#e needed "or replenish#ent co#bined with arri$al o" a new supply o" nicotine to relie$e intense wanting "elt by a nicotine addict in the throws o" early withdrawal >t le"t us totally yet "alsely con$inced that nicotine was an e#otional solution to crisis ( ne$er-s#oker and a s#oker both experience "lat tires while dri$ing in a "ree&ing rain They stop. get out and look at the "lat The ne$er-s#oker sighs and then i##ediately reaches "or a Fack to change the tire (nd the s#oker reaches "or a 3 That+s right. >nternal 6orrespondence. 8==7 777 Nearly all o" those 7 #illion ex-s#okers deeply belie$ed that s#oking relie$es stress >t is nor#al and natural to belie$e that s#oking is a stress-buster. )ay 8<. Nicotine renal excretion rate in"luences nicotine intake during cigarette s#oking Journal o" 'har#acology and 1xperi#ental Theraputics.1ating or drinking e$en #ildly acidic "oods and be$erages directly be"ore using or during use o" Nicorette inhibits nicotine absorption into your bloodstrea# . nicotine does not relie$e anxiety but only its own absence Hundreds or e$en thousands o" ti#es. "orcing early replenish#ent 77< (dditionally. Jacob ' <rd.es stress and an@iety8 The "alsehood that nicotine use relie$es stress is al#ost as destructi$e as the tease o" . 8=78 . J. or . i#plying a s#oker s#okes #ore in ti#es o" stress due to withdrawal.Fust once . 'ages 7B<-7BB 779 0laxo%#ithJline. Nicorette co#/"aKs aspx. July 74?B. a cigarette *ut why3 777 6aba. and . )edical!aily co#. . not to relax . Holu#e 8<9(7). NicoretteG FreKuently (sked Duestions.=B=?948L httpG//legacy library ucs" edu/tid/uly=9"== 77< *enowit& N@.778 The physiological e""ects o" stress cause urine to turn #ore acidic 5rine acidi"ication accelerates eli#ination o" nicotine "ro# the bloodstrea#. )arch 8B.779 2hether inhaled or Fuiced. Jun 87.Fust one. a June 8=7< study "ound that roughly 7 #illion 5 % ex-s#okers relapsed to s#oking "ollowing the 2orld Trade 6enter terrorist attacks on %epte#ber 77. that it cal#s us during crisis How could we not belie$e it3 2e "elt it happen hundreds or #aybe e$en thousands o" ti#es :r. nicotine itsel" is an alkaloid and extre#ely sensiti$e to acids 0laxo%#ithJline+s Nicorette website warns nicotine gu# chewers that. .<+ Freedom from Nicotine 8:se relie. For exa#ple. *ates Nu#berG .. did we3 %tress relie" is the #ost deeply belie$ed yet easily debunked use rationali&ations o" all (nd this "alse belie" certainly isn+t news to the nicotine addiction industry Library o Congress (ccording to a once secret 74?< *rown E 2illia#son research #e#o. 8=7< 778 *rown E 2illia#son Tobacco 6orporation. 74?<.

The Journey Home <1 .

escape into ser$icing our addiction totally ignored the e$ent (nd i" the "lat tire or other stress"ul situation is tackled and resol$ed without using. the literature suggests that the rate o" eli#ination has to do with how the kidneys "unction >n one study. be"ore turning their attention to the underlying stress"ul e$ent (the "lat tire) 2hether urine acidi"ication is caused by sudden e#otional tur#oil.M increase in the rate nicotine was eli#inated "ro# the bloodstrea# by the kidneys 77. )arch 74. 'ages 7B<-7BB . the greater the rate o" nicotine depletion 77B (lthough it sounds totally backwards. Holu#e 7=. %tudies o" the interaction o" psychological and phar#acological deter#inants o" s#okingG >> 1""ects o" urinary pH on cigarette s#oking. 'ages 7<-74 77. and no battle against the onset o" withdrawal @i"e as a nicotine addict is hard >t+s #ore stress"ul. the "aster nicotine is eli#inated The "urther "ro# your last nicotine replenish#ent when stress occurs. % et al. or na$igating withdrawal and the up to . an increase in urine acidity "ro# a pH o" B . not less 2e co#pounded stress"ul situations by adding withdrawal to the# (nd once done ser$icing our addiction the tire was still "lat Ne$er once in our li"e did nicotine resol$e the underlying crisis >" the tire was "lat. the nicotine addict is still not going to "eel good or satis"ied 2hy3 *ecause addressing the initial cause o" stress does not ease withdrawal :nly re-ad#inistration o" nicotine.. the #ore acidic our urine. and the sooner and #ore intense stress induced wanting is "elt The stressed nicotine addict is "orced to reach "or a central ner$ous syste# sti#ulant in order to battle the sudden onset o" early nicotine withdrawal.(7). worry and "ear cause our urine to turn #ore acidic %tress generated acids accelerate eli#ination o" the alkaloid nicotine "ro# the bloodstrea# The #ore stress"ul the situation. Journal o" 1xperi#ental 'sychologyG 0eneral. Nicotine renal excretion rate in"luences nicotine intake during cigarette s#oking.8 hours needed to eli#inate nicotine "ro# the body and #o$e beyond peak withdrawal. 5rine acidi"ication during crisis occurs in stressed ne$er-s#okers and ex-s#okers too The di""erence is that there is no nicotine in their bloodstrea#s.*enowit& N@ et al. can bring relie" 77B %chachter. alcohol use or acidic "oods or Fuices. no accelerated nicotine eli#ination. to a pH o" 9 B (#aking it 77 ti#es #ore acidic) caused a 8=.. anger. July 74?B. Holu#e 8<9(7). Journal o" 'har#acology and 1xperi#ental Therapy. the greater the decline in tonic dopa#ine.<< Freedom from Nicotine %tress. it was still "lat >" so#e other e$ent #ade us "rightened or angry.

#aybe the person will change and do it in a way that is not disturbing to you *y co##unicating your "eelings you #ake a #inor annoyance basically disappear . in "act. . go into withdrawal. and be"ore you are able to deal with the proble#. J. in retrospect. . gets a little upset. again. explains Joel . you ha$e to go s#oke . you decide it+s not that big o" a deal.:ne day you stop s#oking /ou #ay in "act be o"" "or weeks. an article in Joel+s "ree '!F book Ne$er Take (nother 'u"". you "eel you ha$e blown up inappropriately. you lose nicotine. New Aeactions to (nger as an 1x-s#oker. you "eel better (t the sa#e ti#e. Joel shares an exa#ple . (ccording to Joel. not co##unicated Next ti#e it happens again. #aybe #onths (ll o" a sudden. one day the exact proble# presents itsel" again. you put a little ti#e between you and the toothpaste situation and on "urther e$aluation. you again get #ad /ou go into withdrawal /ou ha$e to s#oke /ou repeat the cycle. again not co##unicating and not resol$ing the con"lict. you didn+t /ou suppressed the "eeling >t is still there. to grow "ro# the experience . that annoying toothpaste /ou don+t ha$e that auto#atic withdrawal kicking in and pulling you away "ro# the situation /ou see it. not resol$ed./ou s#oke. you #ay explode . 77. %pit&er.2hen you look back. or witness accelerated depletion brought on by encountering stress.:$er and o$er again. that your reaction was greatly exaggerated "or the situation /ou "aced it hundreds o" ti#es be"ore and nothing like this e$er happened /ou begin to Kuestion what happened to you. replenish#ent+s relie" is te#porary 2hile it cal#s "or the #o#ent. alle$iate the withdrawal and. but is nonetheless serious >n a way.The Journey Home <) 5nlike total nicotine eli#ination. to turn you into such a horrible or explosi$e person . and you "orget it . consu#ing alcohol or by drinking or eating acidic "oods Joel #akes one "inal yet i#portant point here Nicotine+s "alse cal#ing e""ect Kuickly beco#es a rationali&ation crutch reached "or during stress"ul situations The crutch and nicotine+s i#pact upon the user+s li"e is . httpG//whyKuit co#/Foel .%ounds like and "eels like you resol$ed the stress *ut in "act. to address the proble# *ut wait *ecause you are a little annoyed. . .77. nothing else a""ecting you and you blow up >" the person is within earshot.it a""ects how the person #ay deal with con"lict and sadness in a way that #ay not be ob$ious.#ore "ar-reaching than Fust #aking initial stress e""ects #ore se$ere .@et+s say you don+t like the way a signi"icant other in your li"e sKuee&es toothpaste >" you point out how it+s a proble# to you in a cal# rational #anner. the user will again soon be "orced to con"ront the che#ical clock go$erning their li"e (nicotine+s two-hour che#ical hal"-li"e). and is about to say so#ething. .*ut now let+s say you+re a s#oker who sees the tube o" toothpaste. it a""ects the ability to co##unicate and #aybe e$en in so#e ways.. #aybe "or years this pattern is repeated . .

How do you "eel about a "riend who has to go e$erywhere with you3 Not only does he tag along all the ti#e. but since he is so o""ensi$e and $ulgar. is likely the #ost "a#ous . du#p the destructi$e "alsehood that a sti#ulant relie$es stress 8Nicotine is my friend8 >#agine the illness inside a #ind that looks upon nicotine as a . that unresol$ed stress will #ost probably result in either a blowup or onset o" one or #ore anxiety related diseases !on+t "or a second think that hiding "ro# li"e by escaping into a sti#ulated wanting relie" sensation is an answer or solution >t+s our proble# (s we cli#b back into our #ind+s dri$er+s seat we need to listen to our "eelings and e#otions 2e #ay disco$er that we need to learn to address the root causes o" once suppressed anxiety or anger in positi$e and healthy ways The only lasting solution to anxieties brought on by rapidly "alling nicotine reser$es .is to bring acti$e dependency to an end (nd as you do.)y 6igarette. Joel+s @ibrary.5nderstand what happened. at least until honesty arri$es @ike table salt."riend. writes Joel . because o" the build up o" "rustration. it ne$er. nicotine cannot talk Not a word 5nlike a dog. ne$er argued.. cal#ed us during crisis (or so we thought). e$er de#onstrates a""ection or is happy to see us Nicotine+s #ost dependable attribute is its ability to keep us dependent upon it.)y 6igarette. to e$er so brie"ly silence wanting . you are blowing up #uch #ore se$erely than you e$er would ha$e i" you had addressed it early on >t is like pulling a cork out o" a shaken carbonated bottleG the #ore shaken. rationali&ation buster e$er 77? 2ritten by Joel. the worse the explosion . )y Friend. a loyal and trusted co#panion #ore dependable than a dog 'retending that our addiction is hu#an co#es easily. 2hyDuit co#. . you beco#e unwelco#e when with hi# He 77? %pit&er. )y Friend.<* Freedom from Nicotine . J . e$en i" we "ail to break "ree "ro# nicotine."riend ./ou are not blowing up at what Fust happened. >t was always there. . %ooner or later. ne$er let us down.. 744= .anxieties that inter"ere with healthy con"lict resolution . in it he asks. you are blowing up "or what has been bothering you "or years (nd now.

:ur .like e#physe#a He considers this disease great :nce he gets you to ha$e this. nicotine addiction is about surrendering control >t+s about putting li"e on pause co#e replenish#ent ti#e >t co#pels s#okers to "ind an acceptable place to "eed. you are too old to ha$e that kind o" "un %o he kind o" sits on your chest and #akes it di""icult "or you to breathe Now you don+t want to go o"" and play with other people when you can+t breathe./our "riend won+t let you. acti$ities e$erything /ou will Fust sit ho#e and caress hi#.. and e$ery other . do you3.*ut colds and "lu are Fust his "or# o" child+s play He especially likes diseases that slowly cripple you . telling hi# what a great "riend he is while you desperately gasp "or air . spending thousands upon thousands during our years as users (s a nicotine s#oker it depri$es us o" engaging in prolonged $igorous acti$ities . notes Joel. brain. Joel re#inds us . writes Joel . you will gi$e up all your other "riends. he has been plotting your death since the day you #et hi# He picked all the top killers in society and did e$erything in his power to ensure you would get one o" the# He o$erworked your heart and lungs He clogged up the arteries to your heart.does not belie$e in being healthy He is really repulsed by the thought o" you li$ing a long and producti$e li"e %o e$ery chance he gets he #akes you sick He helps you catch colds and "lu . which he constantly blows in your "ace 2hen you inhale so#e o" the#. .He doesn+t belie$e in physical acti$ity >n his opinion. they wipe out cilia in your lungs which would ha$e helped you pre$ent these diseases .*ut e$entually your "riend tires o" you.He carries thousands o" poisons with hi#.."riend. e$en during bad weather >t+s about being "orced to go buy #ore. career goals..He decides he no longer wishes to ha$e your co#pany >nstead o" letting you go your separate ways. he decides to kill you He has a wonder"ul arsenal o" weapons behind hi# >n "act. . (s Joel notes. . .The Journey Home <" has a peculiar odor that sticks to you where$er you go :thers think both o" you stink . "a#ily.

=4-8.expensi$e.e it8 Think hard 2hat. go to www 'ub)ed go$ 'ub)ed is the 5 % go$ern#ent+s #edical study search engine %earch the word .78 . 'ages 89<-89?L also see. 1ndocrinology. ti#e de#ands. et al. he constantly exposed you to cancer causing agents He knew he would get you sooner or later . The Neurobiology o" @earning and )e#ory. @ong-lasting teratogenic e""ects o" nicotine on cognitionG 0ender speci"icity and role o" ()'( receptor "unction. chew. %o## 1. Holu#e 88(7. (ugust 78. :ur cigarette.). 5ltrasensiti$e detection o" nicotine and cotinine in teeth by high-per"or#ance liKuid chro#atography/tande# #ass spectro#etry. Ihang J. nicotine+s continued use.L7B(?). *aykan (. 8==? N1pub ahead o" printOL also see Huang //. (ugust 8==?. 'renatal Nicotine 1xposure (lters 1arly 'ancreatic >slet and (dipose Tissue !e$elop#ent with 6onseKuences on the 6ontrol o" *ody 2eight and 0lucose )etabolis# @ater in @i"e. it isn+t necessary "or anyone to resort to scare tactics or exaggeration regarding nicotine+s e""ects upon the body The truth is "rightening enough 2hile personi"ying any che#ical arti"icially in"lates e#otional bonds and attach#ents to it.Friend. produced 7=. 'ages . (#erican Journal o" Aespiratory 6ell E )olecular *iology. including its ability to keep us its sla$e >t+s increasingly co##on to see those hooked on nicotine replace#ent products or e-cigarettes treat their "or# o" deli$ery as though their sa$ior or hero 6learly. (ugust 8==?. Nicotine >nduces Aesistance to 6he#otherapy by )odulating )itochondrial %ignaling in @ung 6ancer. in any "or#. dip. 8==?. gu# or lo&enge was si#ply the #eans by which nicotine entered our bloodstrea# >t is no #ore a "riend than is a stainless steel spoon . it+s still Fust a che#ical 2hile nicotine cannot think or "eel.7=L also see.8=B Fournal articles ha$ing nicotine in the title >n the "ootnote below > cite titles to a "ew o" the nicotine #edical Fournal articles published during (ugust 8==?. Fust one pu"" will acti$ate up to hal" o" our brain+s dopa#ine pathway receptors :ne sure "ire way to end the need to in$ent che#ical "riends is to #ake sure all nicotine stays on the outside 8% li2e it8 8% lo. addicti$e. )archei 1. when this chapter was written 774 (s you can see. 8==? N1pub ahead o" printOL also see. (nadolu Jardiyol !ergisi. 'ages 8. Holu#e .=<-.)! Freedom from Nicotine part o" your body >n case you were too strong to succu#b to this. 8==? N1pub ahead o" printOL also see.ury in new*orn rats whose mothers received nicotine.. Holu#e ?(9). snus. et al. asks Joel3 6igarettes are . do you lo$e about s#oking. 6hronic nicotine exposure induces a long-lasting and pathway-speci"ic "acilitation o" @T' in the a#ygdala. (ugust .. )y search on (ugust 84. et al. i" anything. the risks posed by nicotine alone are $astly less than s#oking+s Howe$er. $aping or about using oral tobacco or NAT3 774 Hagleno$a J. (ugust 7. e-cig. @earning E )e#ory. Aapid 6o##unications in )ass %pectro#etry. 1xpense.nicotine . pipe. the "or# o" deli$ery does not alter the super-toxin nicotine+s risks. 8==?. et al. et al. (ugust . and increasing social unacceptability are co##on to all "or#s o" nicotine deli$ery 2hile each poses di""erent le$els and types o" risks.. -he protective effect of melatonin on nicotine-induced myocardial in. socially unacceptable and deadly . is N:T sa"e >" you ha$e >nternet access. cigar.

e smo2ing. J. . how #uch lo$e does it take to per#anently expose your #outh to unadulterated tobacco+s 8. >gnorance is bliss Now let+s look at how in"or#ed analysis #ight "lowG 78= %pit&er.The Journey Home )1 >" a s#oker. our tonic dopa#ine le$el declined and we starting sensing the onset o" urges and wanting 2e grew tense. creating a B=/B= chance o" departing earth B. or .BB= che#icals3 (s dependent users we li$ed a constant struggle to #aintain a narrow range o" nicotine in our bloodstrea#. constantly #aintaining a balance between these two pain"ul extre#es o" too #uch or too little 78= (ccording to 'hilip )ichels. anxious. % smo2e lots and lots of cigarettes.lo$ed our snus . it is nor#al "or us to look to our own beha$ior in order to obtain clues about our attitudes and belie"s 2e tend to draw conclusions about what we #ust like. .. :n the other end. by watching what we see oursel$es doing %uch sel"-analysis goes like thisG 4ogical 9et False Reasoning ● ● ● % donCt do things % donCt li2e to do. 'h!. what+s so wonder"ul that we were willing to destroy this body.relished $aping. irritable and depressed. . httpG//whyKuit co#/Foel ..liked chewing. or risk su""ering $arying degrees o" nicotine poisoning 1arly sy#pto#s can include "eeling sick. and the only path to i##ediate relie" was #ore nicotine :nce replenished.=== days early3 >" an oral tobacco user.> s#oke because > like s#oking. Thus# % must really lo.enFoyed s#oking. a 5%6 %chool o" )edicine pro"essor and cessation "acilitator. being a success"ul user is like being an acco#plished tightrope walker. we also had to be cautious not to use too #uch nicotine and exceed our upper li#it o" tolerance. so as to re#ain in our nicotinenor#al &one o" co#"ort 1ach ti#e our blood seru# nicotine le$el "ell below our #ini#u# li#it. we were le"t totally con$inced that we .. an article in Joel+s "ree '!F book Ne$er Take (nother 'u"".. nauseous and di&&y (s Joel notes.

and when it co#es down to it. Thus# %Cm probably a 8real8 drug addict. The #ost co#pelling argu#ent supporting like or lo$e re$ol$es around the undeniable dopa#ine . %C. or because they . s#oking .) Freedom from Nicotine 4ogical = True Reasoning ● ● ● ● ● ● ● % donCt do things % donCt li2e to do.. is it "air to ignore the urges and anxieties that preceded our . relie" sensation3 >" we had waited longer prior to using. they ha$e to be acco#panied by all o" the #ediocre and #iserable ones.2H1A1 (A1 )/ 6>0(A1TT1%3. "eeling. . are killing the# . "eelingCCC (t Joel+s clinics he identi"ies the two pack-a-day s#okers who insist that they s#oke because o" the . Joel poses a "ollow-up Kuestion . wouldn+t e$ery wanting relie" sensation ha$e had a corresponding anxiety and depression riddled low preceding it3 Tanking up early and o"ten allowed us to a$oid the downside %till. (s Joel points out.> need a nicotine "ix (N! N:2. and the e#otions that acco#pany the . httpG//www ""n yuku co#/topic/7. Aegarding the "ew identi"ied as . %C.e tried brea2ing free but failed. e$en here the rationali&ation relies hea$ily upon selecti$e #e#ory 2hen $aluing replenish#ent. % smo2e lots and lots of cigarettes. . >ach puff destroys more of my body. Joel watches as they try to think o" other good ones but none see# to co#e to #ind 787 . the ones a"ter #eals and #aybe one or two others that they ha$e on certain breaks .like.First > ask the# to tell #e which cigarettes stand out in their #ind as being really great cigarettes on any gi$en day 5sually they will o""er up the "irst one or two they ha$e when they wake up.all o" the#. wanting relie" sensation that arri$es "ollowing replenish#ent Howe$er.aaah.%o here we ha$e a "ew good cigarettes. J. while there #ay be so#e good ones. a "ew were s#oked and tasted nasty while others were #arginal but as soon as they were snu""ed out they can+t e$en be recalled . 8==7.good cigarettes. %Cm actually slo3ly 2illing myself.> si#ply point out that we ha$e a #athe#atical proble# occurring here They ha$e co#e up with "i$e to se$en good cigarettes yet they are s#oking "orty or #ore cigarettes a day 2here are those other cigarettes3.e.good cigarettes. February 87. #ost nicotine addicts know that . (s Joel notes.How #uch do 787 %pit&er. a "ew lousy cigarettes and a whole bunch o" what now see# to be insigni"icant cigarettes .> s#oke because > like s#oking. e$en the good ones.aaah. .e learned nicotine is highly addicti.7<.

. )arch 4.The Journey Home )$ you like s#oking3 !o you like s#oking #ore than you like so#ething like. then what basis exists "or asserting that we lo$e using nicotine #ore than we #iss the pre-nicotine us3 How can we talk about lo$e i" we cannot re#e#ber who we were be"ore cli#bing aboard an endless roller-coaster ride o" nicotine-dopa#ine-adrenaline highs and lows3 (s real drug addicts in e$ery sense. 8==7 httpG//www ""n yuku co#/topic/8=. why pretend superiority once a "ull-"ledged addict3 'retending superiority is a dependency #ini#i&ation rationali&ation that helps keep #illions 788 %pit&er. are we also saying we like the #orning phleg# in our lungs and the need "or water "or a .3 2hat about the nasty taste it lea$es in our #outh and how it #akes "oods taste bland3 >" a pack-a-day s#oker. rush hour anxieties depleting nicotine reser$es Kuicker.3 %Cm Fust a little bit addicted8 Nicotine dependency diagnostic standards are re"lected by o""icial looking acrony#s such as !%)>H.nasty little habit. atte#pting to run and being le"t with a throbbing heart that wants to explode.B 78< 6raig. . being unable to s#oke while at work. or i" we do that it+s Fust so#e . our le$el o" tolerance *ut let+s not kid oursel$es 2hether our brain de#ands a single nicotine "ix daily or twenty. are we saying we like those things too3788 How can we clai# to like or lo$e so#ething when we ha$e no legiti#ate basis "or co#parison3 >" no longer able to re#e#ber and explain what it "elt like to reside inside our #ind be"ore nicotine took control. 8==9.or i" not and we really are addicted that we+re Fust a little bit addicted >t+s nor#al to co#pare our situation with that o" other drug or nicotine addicts and rationali&e that it isn+t nearly as bad 78< The easiest such #ini#i&ation is to co#pare how "reKuently we use nicotine. the dirty brown "il# on the inside o" the car windshield. )-NAD and H:N6 These standards clai# to #easure the onset. ha$ing lost the autono#y to si#ply turn and walk away. Jathleen. FTN!. > don+t know so#ething like #aybe breathing3.horribly dry throat. existence or depth o" nicotine dependency *ut being a little bit addicted is like being a little bit pregnant >t+s nor#al to want to rationali&e that we don+t ha$e a proble#.what+s lo$e got to do with it.like s#oking. oh. >" we say we . or standing in line to buy #ore nicotine. with blind obedience to the wanting within. :riginally posted at )%N+s Freedo# "ro# Tobacco+s on February 84.*oy. do > #iss s#okingC.. )N2%.. i" we cannot recall the cal# and Kuiet #ind we once called ho#e. and today shared on /uku+s Freedo# "ro# Nicotine "oru# on the site+s Aationali&ations #essage board . Not )uch o" a %#oker. J. do we like de$oting an hour and a hal" each day to "eeding our addiction3 2hat about o"ten "eeling hurried.

licorice. beeswax.==98=79 . basil oil. date "ructose. sugar alcohols. rose oil. noneC >#agine bla#ing continuing use on what we describe as tobacco+s wonder"ul s#ells and tastes This rationali&ation ignores the hundreds o" s#ell and "la$or additi$es used by the tobacco industry to engineer a $ast spectru# o" sensory sensations >t also ignores the "act that hundreds o" other plants. clo$e oil. chicory extract. #ullein "lowers.(pples connote goodness and "reshness and we see #any possibilities "or our youth-oriented cigarette with this "la$or . reco##ends the co#pany create a . bark oil. caraway oil. styrax gu#. plu#b Fuice. ca#phor oil. cassia cocoa. garden #int oil. s#oke "la$or.New 6oncepts. pine needle oil. celery seed extract. pi#enta lea" oil. linaloe wood oil. la$andin oil. raisin extract. coriander oil. pal#arosa oil. solanone. co""ee extract. balsa# oil.s . products and people s#ell good too but ne$er once did we "ind it necessary to light any o" the# on "ire and suck their s#oke deep into our lungs in order to co#plete the experience *ut i" soaked in nicotine. corn oil. prune extract. geraniu# rose oil. li#e oil. strawberry extract. %epte#ber 74. dandelion root extract. #andarin oil. honey. cypress oil. corn syrup. snakeroot oil. hops oil.>t+s a well-known "act that teenagers like sweet products Honey #ight be considered . ru#. 'roFectG /outh 6igarette . patchouli oil. sherry. leucine. black current buds. Kuebracho bark. peach kernel oil. sugars. corn silk. rose water. pepper oil. "enugreek. costus root oil. Funiper berry oil. spike la$ender oil. parsley seed oil.)+ Freedom from Nicotine trapped behind bars 8% do it for fla. spear#int oil. "ig Fuice. ginger oil. berga#ot oil. plu# extract. la$ender oil. oli$e oil. *rown E 2illia#son !ocu#ent. cara#el. lactic acid. olibanu# oil. angelica root extract.8. longosa oil. locust bean gu#. rose#ary oil. star anise oil. pectin.sweet "la$or cigarette . bay lea". raspberry extract. carob bean extract. beet Fuice. banana "ructose. stand back 2e+ll likely try chewing or lighting the# abla&e too ( 74. grape "ructose. orange lea". >t also reco##ends apple-"la$ored cigarettes . #enthol. apple "ructose. 789 )arketing >nno$ations >nc . orange peel oil. pear extract. allspice extract. anise. caFeput oil. orange blosso#s. al#ost . saccharin. starch. orris root. sa""ron. le#ongrass oil. sodiu#. ta#arind extract. apricot extract. gentian root extract. peru$ian oil. peach extract. sage oil. pineapple extract. the place we suck and brie"ly hold all s#oke3 (nswerG &ero. sucrose syrup. blackberry "ructose.8./outh 6igarette . sclareolide.New 6oncepts. citric acid. chocolate. Fas#ine. lo$age oil. pepper#int oil. kola nut extract. ca""eine. brandy. wild #int oil.or and taste8 Fla$or3 Taste3 How #any tastebuds are inside hu#an lungs. #aple syrup. cedarwood oil. clary sage oil. le#on oil. #ilk solids. linden "lowers. nut#eg.== industry tobacco "la$or additi$es ha$e been identi"ied includingG (l"al"a extract. *ates Nu#berG 7. cubeb oil. dill seed oil. cananga oil.8 #e#o "ro# *rown E 2illia#son consultants entitled . tangerine oil. oak bark extract. oak #oss.789 %ince 74. carrot seed oil. pipsissewa lea" extract. da$ana oil. "ennel sweet oil. sandalwood oil. cognac oil. cinna#on lea" oil and extract.

there are &ero tastebuds inside our lungs (d$ertising that suggests that "la$or or taste is the reason s#okers suck nicotine laden s#oke deep into their lungs is an insult to the s#oker+s intelligence @ikewise. blending and/or "aster nicotine deli$ery (#ore "reebase nicotine) in order to #ake tobacco+s natural harshness #ore acceptable to the senses >" you like one or #ore additi$es in your brand such as licorice or chocolate. $aline. whiskey. $alerian root. 8==? Photo by National Cancer Institute . turpentine oil. tobacco extracts. genetic engineering. #any "ind that co""ee+s s#ell and taste actually i#pro$es /our #orning co""ee experience can be "ar richer than when s#oking >#agine s#elling the aro#a o" brewing co""ee when the pot is #ore than B= "eet away 8%t helps me concentrate8 (lthough nicotine is undeniably a 78B Henne#ann )).The Journey Home )1 tarragon oil. it+s pathetic "or oral tobacco product #arketing to suggest that taste is the reason users cannot stop putting taste bud da#aging and sensiti$ity destroying tobacco toxins into their #outh 8. xanthan gu#. The association between s#oking and s#ell and taste i#pair#ent in the general population. Journal o" Neurology.y coffee 3onCt taste the same8 There+s so#e truth here but probably not "or the reason you+re thinking Toxins in tobacco s#oke seriously i#pair our ability to accurately s#ell both co""ee and cigarettes >t also increases the risk o" taste i#pair#ent (an inability to detect $ery s#all a#ounts o" one or #ore o" the "our basic tastesG sweet. walnut extractables. $anillin. thy#e oil. et al. $eti$er oil.7M in s#okers s#oking 8= or #ore cigarettes per day 78B (s Joel teaches. wine. July 8?. yeast and ylang ylang oil Tobacco+s s#ells and "la$ors are highly engineered The "ew brands that do not use additi$es use "lue curing "or sweetness. s#ells and "la$ors #ay not be better a"ter ending tobacco use but will certainly be #ore accurate :nce our senses heal. thy#ol. then purchase licorice or chocolate and sa$or their "la$ors > doubt you+ll "eel a need to light the# on "ire (gain. salty. $iolet lea" oil. $inegar. $anilla beans and extract. tolu balsa# gu#. rye extract. toasting "la$ors. wheat extract. wild cherry bark. urea. sour and bitter) by . tuberose oil. tagetes oil.

so as to keep blood sugars as stable as possible /es. ha$ing the ti#e o" our li"e.e boredom8 >t+s easy to relate nicotine use to boredo# Howe$er. it+s hard not to notice when "eeding ti#e arri$es /et. . i" busy. thinking or excited. as acti$ely "eeding addicts we needed to replenish constantly "alling nicotine reser$es whether bored to death. and at all points in-between Nicotine use is #ore noticeable. try not to skip #eals "or the "irst "ew weeks >t isn+t necessary to eat #ore "ood but to learn to spread our nor#al calorie intake out #ore e$enly o$er the day. and thus #ore #e#orable when bored >" doing nothing.)< Freedom from Nicotine sti#ulant that acti$ates "ight or "light pathways and excites certain brain regions. we o"ten didn+t notice our .> Fust "inished progra##ing "or 9 hours straight with "ull concentration and "orgot totally about nicotine > don+t re#e#ber the last ti#e > did this . it+s also a super toxin that constricts blood $essels and pro#otes artery hardening 2hile a sti#ulant. so are three #inutes o" physical acti$ity >" s#oked. aids concentration3 (s an excited Turkey$ille newbie posted this #orning. where+s the sel"-honesty in calling constantly interrupted concentration concentration3 'rotect your ability to concentrate Fresh air and acti$ity are $astly healthier sti#ulants 8% do it to relie. large Kuantities o" carbon #onoxide and other toxins co#bine with nicotine to slowly destroy brain gray and white #atter (nd don+t "orget that concentration can be eli#inated entirely by a nicotine-induced stroke. while pausing to re"uel. skipping break"ast or lunch during withdrawal i#pairs concentration by causing blood sugar to plu##et 1xperiencing this low blood sugar induced sense o" #ind "og rein"orced the "alse belie" that use aids concentration ($oid low blood sugar concentration i#pair#ent by sipping on natural "ruit Fuice the "irst three days 6ranberry Fuice is excellent (lso. early de#entia or a tobacco-induced death (nd where+s the honesty is saying that being constantly interrupted by an endless cycle o" wanting and urges. Not only did wanting and urges break concentration while using.

boredo# *oredo# is thought to be a #eans by which the #ind #oti$ates action >t causes us to seek acco#plish#ent and the dopa#ine . producti$e and satis"ying ways 8% do it for pleasure8 . and each replenish#ent a$eraged B #inutes.aaah. o$er and o$er and o$er again Aeco$ery presents a substantial increase in opportunities to experience boredo# and to bla#e it on reco$ery >" we nor#ally used nicotine 78 ti#es per day. dip or $ape due to boredo# Ne$erusers get horribly bored too but the thought o" nicotine replenish#ent ne$er once crosses their #ind Nicotine depletion anxieties atte#pt to #oti$ate replenish#ent *oredo# anxieties atte#pt to #oti$ate acti$ity 5n"ortunately.The Journey Home )) re"ueling (lthough nicotine+s hal"-li"e is roughly 8 hours. we now ha$e an extra hour each day to either "ill with so#e new acti$ity or to sense boredo#+s anxieties *ut don+t kid yoursel" 2e didn+t s#oke. that co#es with anticipating co#pletion or co#pleting each task 2hat+s sad is a #ind that $iews success"ul nicotine replenish#ent as itsel" an i#portant acco#plish#ent )aybe that+s why we #ake such a power"ul association between not using nicotine and boredo# >nstead o" earning the phasic burst o" dopa#ine that boredo#+s anxieties atte#pt to #oti$ate. 'leasure3 >t+s the Newport sales cry and it+s highly e""ecti$e . whether bored or not Ha$e you e$er noticed the #inor anxieties that occur when bored3 >t+s why we talk o" . chew. a "alling tonic dopa#ine le$el would get our attention long be"ore serious depletion anxieties arri$ed 2e learned to tank up early and o"ten. you+ll learn to spend it in healthy. we+d steal it. the nicotine addict+s act o" replenish#ent satis"ied both *oredo# can be a producti$e e#otion Aeco$ery will clearly add additional "ree ti#e to each day Hope"ully.relie$ing.> s#oke "or pleasure .

)* Freedom from Nicotine 'leasure is de"ined as a state o" grati"ication. our senses were "looded with the subconscious #essage that using is all about choice. one o" the #ost power"ul use rationali&ations o" all. su""ering "ro# the lack o" so#ething. subli#inal and constantly assaulting the subconscious #ind >ntentionally substituting Foy "or need. a source o" delight. satis"action or Foy 2anting is de"ined as "eeling a need. urge and anxiety that preceded it 2e are true drug addicts This isn+t about pleasure but about the #ind+s sur$i$al instincts teacher teaching another "alse lesson a"ter ha$ing again been acti$ated by nicotine 'leasure3 Try to i#agine anything #ore intellectually dishonest than suggesting that s#okers s#oke "or pleasure Try to i#agine anything #ore cri#inal than to hang signs along public streets that "alsely teach children that s#oking is about pleasure 8%tCs my choice and % choose to use8 . . Think about the #essage and collecti$e tease o" hundreds o" color"ul and neatly arranged boxes. it+s high Kuality bait. while totally ignoring the wanting. packs and tins behind the checkout counter 1ach ti#e we stepped-up to buy a new supply. care"ree and ha$ing the ti#e o" their li"e :ur pleasure rationali&ation sinks its teeth into nicotine+s dopa#ine induced .choice. and the industry lo$es it The tobacco industry knows how easy it is to con"use wanting with pleasure @ook around >ndustry pleasure #arketing is e$erywhere. strong desire. Truth is.>t+s #y choice and > choose to continue usingC. we lost . lots and lots o" choices . i" pleasure #arketing wasn+t highly e""ecti$e we wouldn+t see so #uch o" it Ha$e you e$er seen an ad$ertise#ent showing a s#oker badly in need o" a s#oke3 (nd you won+t 2hen photos or pictures are used with pleasure #arketing they show s#okers laughing. or reKuiring it 6alling the satis"action o" wanting pleasure is akin to saying that it "eels good to stop pounding your thu#b with a ha##er %till.s#oking is an adult "ree-choice acti$ity .Duitters ne$er win and >+# no Kuitter .aaah. the day nicotine took control *ut that doesn+t stop the tobacco industry "ro# spending billions building #ighty neighborhood store #arketing "acades that each screa# the #essage .

:nce hooked.Nasty little habit3. httpG//whyKuit co#/Foel 78? !iFran&a JA. >t con"uses children and encourages experi#entation 6hildren and teens belie$e that it takes ti#e and repetition to de$elop a habit *ut research shows that . that they don+t want to get old. the young.!on+t any o" you s#oke3. rationali&ation can be used to hide "ears born o" a history o" "ailed atte#pts >t+s o"ten rooted in a "alse belie" that we are so#ehow di""erent "ro# those who succeed. 6hoice3 The only way to restore "ree choice is to co#e out "ro# under our dependency+s control *ut e$en then. Fust one pu"". they were nor#ally upset. by *ob Hebert.78. that we ha$e to die o" so#ething. it+s killing #eC+ :n the contrary. :ne executi$e answered. 'ages ?8-?. Tobacco !ollars. an article in Joel+s "ree '!F book Ne$er Take (nother 'u"". %pit&er. our only real alternati$e is the up to . scared and depressed . with s#oking nicotine Fust once #ay be su""icient to begin "ostering the loss o" autono#y to stop using it it 78? 78. the black and the stupid . )ay 8==?.(re you kidding3 2e reser$e that right "or the poor. asked A J Aeynolds executi$es. J. New /ork Ti#es. as our brain is soon wanting and begging "or #ore 8%tCs Fust a nasty little habit8 . No$e#ber 8?.The Journey Home )" (pparently. . !a$id 0oerlit&. . that we will ne$er be able to stop *ut try to "ind any user who isn+t shocked upon arri$al o" lung cancer. dip or chew and our "reedo# and autono#y will again be lost.habit . a heart attack or stroke (s Joel writes. Hooked "ro# the "irst cigarette. . %cienti"ic (#erican.choice.experi#enting. lie ( "or#er 2inston )an. .no one e$er called #e enthusiastically proclai#ing. e#physe#a.choice. 2e are true drug addicts in e$ery sense That+s right. look in the #irror and you+ll see an honest to goodness drug addict looking back :ne o" the #ost har#"ul rationali&ations o" all is pretending that all we ha$e is nasty . 744< 78. .8 hours needed to purge nicotine "ro# our syste# and #o$e beyond peak withdrawal 6hoice3 The only choice #ade while still using is to a$oid withdrawal >t isn+t that we like using nicotine but that we don+t like what happens when we don+t Then there are those who clai# to s#oke knowing "ull well that it+s killing the# They suggest that they don+t care what happens.> %#oke *ecause >+# %el"-!estructi$e. +>t worked. >n (#erica. 78. so why not s#oking3 This sel"-destruction .. Holu#e 84?(B). "ew tobacco executi$es are buying the .

> li$e Fust one pu"" away "ro# three packs a day >" > want to stay "ree. and so is using too #any cuss words. so as to allow us to use. we+ll disco$er how to ..> wish > had ne$er started s#oking .784 %ecretly.9?<BL httpG//legacy library ucs" edu/tid/wos?9a== . but not Fust "or the sake o" ha$ing habits There were only two choices . and to stay #e. the addict+s tool "or sugarcoating relapse Failing to use turn signals while dri$ing is a . or not use.nasty little habit. it takes a bit o" practice getting co#"ortable around users *ut extinguishing all use conditioning is a necessary part o" healing (ccording to 'hilip )orris research. not the other way around 6alling che#ical dependence a habit is like calling a young child a parent /es..*! Freedom from Nicotine (doption o" the . stop cussing or cracking our knuckles. #odi"y. it was al#ost always nearing ti#e "or another "ix (nd yes. we+ll awaken and at last disco$er how to #old. The 6igarette 6onsu#er.nasty little habit. rationali&ation is also disabling to those already ensla$ed >#agine pretending that so#eday. o$er ?BM o" s#okers strongly agree with the state#ent. all > ha$e to do is to ne$er take another pu"". *ates Nu#berG 8=. or that we won+t be able to be around the# /es.?.habit.use again or prepare "or withdrawal > wish it were Fust a . dip or chewC 8%Cll lose my friends8 >#agine con$incing oursel$es that i" we arrest our che#ical dependency that our "riends won+t want to be around us. #ost o" our "riends who use "eel the sa#e They wish they knew how to stop >#agine the# soon ha$ing a "riend who is both knowledgeable and skilled regarding nicotine dependency reco$ery 784 'hilip )orris. or learn to keep our te#per in check 6he#ical dependence does "oster habits >t does so by "orcing us to select patterns "or the regular deli$ery o" nicotine :ur dependency "athered our drug "eeding habits. is si#ply #ore Funkie thinking %uch so"t "u&&y words #ini#i&e the hard cold reality o" being che#ically #arried to and dependent upon nicotine >t+s #uch easier to tell oursel$es that all we ha$e is so#e . 74?9. The war#th o" the phrase is akin to the cute and cuddly word .nasty little habit . we de$eloped habits. #y na#e is John and >+# a reco$ered nicotine addict 1""ortlessly and co#"ortably.ha$e our cake and eat it too . . The phrase . cracking our knuckles or losing our te#per too o"ten *ut we will not experience physical withdrawal i" we start using turn signals. as o"ten as we please >#agine pretending that so#eday. )arch 8=. > truly do There would be no need "or this book (FFNTJH) and "ar "ewer deaths Truth is. #anipulate and control our nicotine use..habit.slip.

use. there can be a $ery real sense o" dependency ca#araderie 2e also ser$e as a "or# o" .>+# still healthy. including "riendships with other users 2hile reco$ery #eans that we+ll no longer use while with "riends who do. insurance "or each other on those occasions when our supply runs out :b$iously. or until diagnosed with incurable cancer .The Journey Home *1 Through use conditioning and association. yet increasingly. stroke. s#oke and stink (nd oral tobacco use can be a #aFor turn-o"" (side "ro# no longer using nicotine. tobacco use has likely cost us relationships Fewer and "ewer non-users are willing to tolerate being around the s#ells. #y circle o" "riends and acKuaintances grew to include "ar #ore nonusers and ex-users >t was as i" #y addiction had been picking "riends "or #e 8%Cm still healthy8 )illions and #illions ride the . our current li$es do not need to change at all unless we want the# to change )ine did > no longer sought situations that allowed #e to "eel co#"ortable s#oking Fellow nicotine addicts don+t nor#ally try to #ake each other "eel guilty "or being hooked and using >n "act. > no longer "reKuented co##unity ashtrays >n "act. #ost o" us beca#e con$inced that nicotine use was central to our li"e. no relationship whose "oundation is deeper than shared drug use need be ad$ersely a""ected by nicotine+s absence %uccess"ul reco$ery need not depri$e us o" a single "riend or lo$ed one :n the contrary. rationali&ation until it collides with a #assi$e heart attack. "or the "irst ti#e in #y adult li"e > "ound #ysel" totally co#"ortable sitting beside non-users and ex-users "or extended periods o" ti#e 0radually.

> walk and run . .> don+t want to be called on during this clinic > a# stopping s#oking but > don+t want to talk about it 'lease don+t call on #e .> eat healthy .* Freedom from Nicotine 1ach nicotine use acti$ates the body+s "ight or "light response That response releases extra "uel /ou can+t hear or see it but stored energy is released into the bloodstrea#. . the bad kind. . internal "orces will plot against usL and (<) that using . J. 2hyDuit co#. the plaKues build. gather and grow They beco#e hardened by nicotine through a process known as angiogenesis 1$entually. sensation or warning be"ore a house "alls on you and that "irst cancerous cell begins to di$ide and #ultiply . released @!@ cholesterol begins "or#ing "atty deposits along artery walls :n the outside. she ca#e up to Joel and told hi#. @!@ This energy was supposed to be burned and used "leeing or "ighting to sa$e our li"e >nstead. dead cells. your body #ass or si&e #ay ha$e looked nor#al or e$en thin /et. Joel+s @ibrary. waste and other "ats 5se a"ter use. > 6an+t Duit or > 2on+t Duit. .Fust once. we sit or stand around doing little or nothing >nstead. there #ay ha$e been little warning that disaster was about to strike (nd we ne$er once used tobacco without introducing #ore cancer causing che#icals into our body There+s no "eeling. 7<= %pit&er. won+t hurt 8% canCt stop8 >+$e #ade no secret o$er the years about which Joel %pit&er article is #y "a$orite 7<= >t+s about a wo#an who enrolled in one o" Joel+s two-week clinics 'rior to the start o" the "irst session. .>+# athletic . the artery beco#es totally blocked (ll tissues ser$iced with oxygen $ia the artery su""ocate and die 2hether the result is a heart or stroke. 74?.> "eel "antastic . 2hat does any o" that ha$e to do with pre$enting the scores o" cancer causing che#icals that you daily introduced into your body "ro# e$entually causing cancer3 2ish"ul thinking3 @et+s turn our attention to three co##on reco$ery rationali&ationsG (7) that we can+t stopL (8) that i" we try. including cholesterol.>+# as healthy as a horseC.> do aerobics . on the inside an artery started acting as a gathering spot and roadblock "or cholesterol. . .

> a# lea$ingC (# > #aking #ysel" clear3. :thers were "orced to turn around and ask the# to be Kuiet The wo#en would stop "or a "ew seconds and then were right back at it %o#eti#es. it was a good group except "or two wo#en in back who . > had a horrible tragedy in #y "a#ily today. . said she+d keep in touch and thanked the group "or their support . the two gossips actually broke out laughing They weren+t laughing at the story They were laughing at so#ething totally di""erent not e$en aware o" what was being discussed in the roo# .gabbed constantly ."elt terrible. Joel was no longer expecting it 2ith approxi#ately 8= participants.The Journey Home *$ Joel said. recalls Joel . %urprised by the "orce o" her reaction..)aybe > a# not #aking #ysel" clear. obli$ious to surrounding happenings. %he+d re#ained nicotine-"ree "or two days and not s#oking was ob$iously i#portant Joel recalls that the group . . please don+t hesitate to .> can+t stay. personal experiences. > don+t want to talkC >" you #ake #e talk > will get up and walk out o" this roo# >" you look at #e with an inKuisiti$e look on your "ace. but i" you "eel you would like to interFect at anyti#e. #y brother was killed in an accident > wasn+t e$en supposed to co#e tonight > a# supposed to be helping #y "a#ily #aking "uneral arrange#ents *ut > knew > had to stop by i" > was going to continue to not s#oke . recalls Joel :n the third day o" the clinic it happened The two wo#en in the back were talking away as usual when a younger participant asked i" she could speak to the group "irst. %he grew angry . The young wo#an excused hersel" to return to her "a#ily. Joel said he+d honor her reKuest (lthough he still hoped she+d change her #ind and share her experiences with the group. when other people were sharing sad.2hen the young wo#an was telling how close she and her brother were.%ure > won+t #ake you talk. they+d be laughing at so#e hu#orous story they+d shared with each other. but were so proud o" her >t #ade what happened in their days see# so tri$ial (ll except the two ladies in the back o" the roo# They actually heard none o" what was happening. because she had to lea$e early The two in the back continued their pri$ate con$ersation as i" she wasn+t there The young wo#an said.

but > had to pro$e to #y children and to #ysel" that > could stop s#oking (nd i" > could stop. The roo# went Kuiet . and two o" the# s#oke 2hen > "ound out about #y cancer./ou #ay wonder why > a# stopping i" > a# going to die anyway 2ell. trying to help sa$e each other+s li$es . with pained expressions on their "aces. Fust get the hell out o" hereC 0o out and s#oke.*ut now #y children are in their twenties and thirties. > wasn+t going to talk *ut today > ha$e to @et #e tell you why . .well. > "eel close to all o" you /our sharing has helped #e (s > said. . she said loudly .> ha$e ter#inal lung cancer > a# going to die within two #onths > a# here to stop s#oking > want to #ake it clear that > a# not kidding #ysel" into thinking that i" > stop > will sa$e #y li"e >t is too late "or #e > a# going to die and there is not a da#n thing > can do about it *ut > a# going to stop s#oking .> a# o"" two days now.> "eel "or each and e$ery one o" you and > pray you all #ake it 1$en though > ha$en+t said a word to anyone. > begged the# to stop They replied to #e. anybody could stop .> enrolled in the clinic to pick up any tips that would #ake stopping a little easier and because > was real curious about how people who really were taught the dangers o" s#oking would react >" > knew then what > know now . it was that > wouldn+tC. anyway. > ha$e #y reasons 2hen #y children were s#all.The only reason > a# speaking up now is because you two *>T6H1% are dri$ing #e cra&y /ou are partying in the back while e$eryone else is sharing with each other..Kuite charged . . they could stop. . that they want to stop but they can+t . totally unaware o" her loss . > ha$e sat and listened to all o" you closely .2ill you both do #e a "a$or. and > know > will not ha$e another cigarette > don+t know i" this will #ake anybody stop. . %he turned to the two wo#en in the back who had listened to her e$ery word . . they always pestered #e about #y s#oking > told the# o$er and o$er to lea$e #e alone.*+ Freedom from Nicotine ( "ew #inutes later Joel was relating a story to the group when all o" a sudden the wo#an who had reKuested anony#ity interrupted hi# . %he told the# about the young wo#an whose brother was killed and how they laughed. you are learning and contributing nothing here .> know where they learned that.> wasn+t going to say anything this whole progra# The "irst day > told Joel not to call on #e > told hi# > would walk out i" > had to talk > told hi# > would lea$e i" he tried to #ake #e talk > didn+t want to burden anyone else with #y proble#s *ut today > "eel > cannot keep Kuiet any longer > #ust tell #y story . that > wanted to stop but couldn+t > said it so o"ten they stopped begging .1xcuse #e Joel. drop dead "or all we care. and > a# #ad at #ysel" "or it %o > a# stopping to show the# > was wrong >t wasn+t that > couldn+t stop s#oking. . Joel recalls they sat stunned He had to cal# the group as things had beco#e .

8==. >#agine in$enting destiny controlling #onsters and de#ons that #ake success"ul reco$ery all but i#possible The #ost "a#ous s#oking rationali&ation book is . using honesty to de#olish and destroy s#oking rationali&ations /et.The Journey Home *1 Needless to say.8 @ike #e. a #ind con$inced that that next "ix was #ore i#portant than li"e itsel" 8%Cm fighting monsters and demons8 :nce we decide to #ake an atte#pt. he said %he+d taught her children a "alsehood and as her "inal lesson she corrected it >t wasn+t that she couldn+t stop but that she wouldn+t > too was once totally con$inced that > couldn+t *ut it was a lie. i#agine turning our i#aginary . into an i#aginary . . and > will not either."riend.Nicode#on+s @ies .%he ne$er went back to s#oking. (llen was a "or#er thirty-year s#oker 1nding his "i$e pack-a-day dependency clearly contributed to buying hi# another 8. recalls Joel. when the lady with cancer was sharing her story with us.. >nc . 6learly the the title suggests de#on in$ol$e#ent >t wasn+t long be"ore Joel set #e straight 7<7 6arr. %ix weeks later his #other was dead 2hen Joel telephoned to see how she was doing her son answered He thanked Joel "or helping her stop at the end.(nd the lady with lung cancer proudly accepted her diplo#a and introduced one o" her children He had stopped s#oking "or o$er a week at that ti#e (ctually. The 1asy 2ay to %top %#oking. 74?B. and told hi# how proud she was and how proud he was o" her .The 1asy 2ay to %top %#oking. (. (ll present that night were success"ul in re#aining nicotine-"ree The two wo#en who had earlier talked only to each other were applauded by all during graduation. that reside within > wrote a s#oking rationali&ation article in early 8=== that > entitled ."oe .that was the last o" the gabbing "ro# the back o" the roo# "or the entire two-week clinic . e$en by the wo#an with lung cancer (ll was "orgi$en. recalls Joel The wo#an who+d lost her brother was also present. by the late (llen 6arr o" 1ngland 7<7 2e lost (llen to lung cancer on No$e#ber 84. years o" li"e (llen+s book "ocuses al#ost exclusi$ely on a single aspect o" reco$ery.#onsters. at age . she had not told her "a#ily yet that she had e$en stopped s#oking . 8==9 1dition. a lie born inside a hostage #ind. %terling 'ublishing 6o#pany. nicotine-"ree and proud . #ore than 9= ti#es he teaches readers that success"ul reco$ery in$ol$es killing .

cocaine or alcohol . plot or conspire and is not so#e #onster or de#on that dwells within The "act that nicotine has an > D o" &ero is reason "or celebration (lthough nicotine acti$ates brain dopa#ine pathways. reco$ery is not so#e strength or willpower contest >n "act. but only i" put to work (s Joel puts it.@ets not gi$e nicotine #ore credit than it is due. J. not so#e e$il "orce (ccording to Joel. an ocean apart. there will be no need to in$ent explanations "or its continued presence (dherence to Fust one guiding principle will pre$ent the need to in$ent de#ons no nicotine today 7<8 %pit&er. there are no #onsters and there is no Nicode#on There ne$er was Nicotine is si#ply a che#ical @ike table salt. httpG//www ""n yuku co#/topic/78?84 . in$enting and bla#ing continuing capti$ity on de#ons and #onsters 2hile (llen+s work has helped #illions to critically analy&e their s#oking Fusti"ications. causes up-regulation o" receptors and creates durable #e#ories o" how wanting gets satis"ied.7<8 >t is the #ind+s design that generates cra$e episodes.#ore tri$ial or less serious in a way Nicotine is not #ore tri$ial than other drugs o" addiction and in "act kills #ore people than all other drugs o" addiction co#bined . June 4.. )onsters and de#ons are in$entions o" the uneducated #ind 2e needed the# to help explain a want and yearning we couldn+t understand Nicotine is Fust a che#ical %o long as it does not enter our bloodstrea#. 8==9.'eople do not o$erco#e the grip o" che#ical addictions by being stronger than the drug but rather by being s#arter than the drug . writes Joel . and "ound #ysel" chuckling at all the re"erences to #onsters >#agine two ex-s#okers. there is no Nicode#on. it is . . although nicotine is the addicti$e che#ical. it cannot think. we will ne$er be stronger than nicotine 2e don+t need to be :ur greatest weapon has always been our in"initely superior intelligence. . :nce and "or all.no #ore e$il than arsenic or carbon #onoxide or hydrogen cyanide . plan.all che#icals "ound in tobacco s#oke .These drugs don+t ha$e cute na#es gi$en to the# and gi$ing cute na#es to nicotine can start to #ake it see# di""erent than these other substances -.*< Freedom from Nicotine > "irst read (llen+s book in )ay 8==. ter#s such as Nicode#on or #onster . .@ets not #ake it so#e cute and cuddly or e$il and plotting entity >t is a che#ical that alters brain che#istry >t is no di""erent than heroin.#ake nicotine see# to ha$e #ore power than it actually does The personi"ication gi$en to it can #ake an indi$idual "eel that nicotine has the potential o" tricking hi# or her into s#oking (n inani#ate obFect such as a che#ical has no such power .

No3 or 4aterB %hort answer3 NowC Aegrettably.. pathways to s#oking cessationG "indings "ro# national sur$ey. Holu#e <<8(. no planning and no packing at all The study+s authors were shocked to learn that unplanned atte#pts were 8 . to success is to not stop using today or to#orrow but to pick so#e "uture date such as our birthday.= 7<9 Ferguson %0. Holu#e 77(. New /ears or your nation+s national stop s#oking day.)ost people think that when others stop s#oking that they #ust ha$e put a lot o" ti#e into preparations and planning.. the real experts on this Kuestion are #illions o" long-ter# success"ul exusers.>" he were co##itted to it he would Fust do it .Aarely do those with the longest initials "or credentials do real research on how people stop s#oking.). 5nplanned Kuit atte#pts--results "ro# a 5 % sa#ple o" s#okers and ex-s#okers. he says .not plan it . 'ages ?8..)y gut "eelings here.key. 2aiting on so#e "uture day to arri$e in$ites silly and exaggerated "ears and anxieties about ending use. . J. 7<9 (ccording to Joel %pit&er.6on$entional wisdo# in s#oking cessation circles says that people should #ake plans and preparations "or so#e unspeci"ied "uture ti#e. and then plan around it 2hile such ad$ice #akes it "ar #ore likely that you+ll purchase and toy with replace#ent nicotine. 8==. et al.7<B >n an e#ail to #e Joel wrote. %etting Duit !ates. both s#oking cessation product and tobacco industry websites continue to proclai# that a . > think the di""erence between planned and unplanned is that a person who is planning to stop isn+t really co##itted .. to gradually erode con"idence and destroy core #oti$ations >#agine being e#otionally 7<< 2est A. 'ages 9B?-9.-?<8 7<B %pit&er. writes Joel .The Journey Home *) Chapter 1 Prior ? Table of Contents ? Ne@t Pac2ing for the Journey Home 5hen to &tart Home . also generating increased odds o" 8 . this kind o" action plan is rarely seen in real-world NcessationO . *ritish )edical Journal. .B<4). it+s deadly 2hy3 *ecause delay depri$es s#okers o" signi"icantly greater odds o" success ( 8==. and this isn+t news to the# . Nicotine E Tobacco Aesearch. study "ound that about hal" o" all s#okers atte#pt to stop s#oking without any planning whatsoe$er That+s right.6atastrophic. ti#es #ore success"ul in lasting at least six #onths than atte#pts planned in ad$ance 7<< Aesults "ro# a 8==4 study were nearly identical. July 8==4. February 8==. . setting a date and "ollowing stringent protocols until the #agic day arri$es 2hen it co#es down to it. 2hyDuit co#/Foel . et al.

%pit&er. . . .Duit (ssist. . web site $isited July <7.%top now.>" you exa#ine each o" the three scenarios you will see that none o" the# lend the#sel$es to longter# planning They are spur o" the #o#ent decisions elicited by so#e external circu#stance . during #idter#s..2hen conditions i#pro$e at work >+ll stop . who threw their cigarettes o$er their shoulder and ne$er looked backL (8) Those gi$en an ulti#atu# by their doctor .>t+s too soon a"ter #y new pro#otion. .>" > stop now it will spoil the whole trip .the techniKue that people use They si#ply stop s#oking one day The reasons $aried but the techniKue used was basically the sa#e . 74?B.** Freedom from Nicotine drained and physically whipped be"ore e$er getting started (ccording to Joel.thatCs the first 2ey to Guit-smo2ing success. . Phili" Morris #SA$%& !elay reco$ery "or at least a #onth3 5ntil your next birthday3 2ait "or li"e to beco#e nearly stress "ree3 Joel wrote an article attacking such insanity back in 74?9 7<. Duit (ssist.stop s#oking or drop dead.%chool is starting and >+# too ner$ous to stop . . and it+s a real headache . 'f you give yourself at least a month to prepare% you0re more likely to succeed than if you decide "ew 1ear0s 2ve to /uit the ne!t day.8 . why should > stop s#oking now3. . 0et Aeady. went a "ew days without s#oking and then decided to try to keep it going . it+s tax season . in hopes o" di#inishing any sense o" ha$ing le"t so#ething behind www 2hyDuit co#/Foel .> can+t stop now. .>+# #aking too #any other changes right now . .> will stop when #y doctor tells #e > ha$e to .perhaps your *irthday or anniversary% or your child0s *irthday . . ha$e been here been replaced with the word .and mark it on your calendar. you #ust be nutsC.>+$e s#oked "or years and "eel "ine.stop.("ter > lose 7B pounds . >t opens with the "ollowing rather lengthy list o" cessation delay rationali&ations that "it snuggly with 'hilip )orris+ ad$ice to continue using . .)aybe a"ter #y daughter+s wedding .hoose a specific /uit date .)aybe > will stop on $acation . . .> will stop in the su##er when > can exercise #ore .)y "ather is in the hospital > can+t stop now .Kuit.>+# in the process o" #o$ing. .The doctor says > need surgery >+# too ner$ous to try now . > $isited the 'hilip )orris 5%( website during the initial dra"t o" FFN-TJH 'hilip )orris is the co#pany that then held a B=M share o" the 5 % cigarette #arket >ts . when things settle 7<. and (<) Those who beca#e sick with a cold. note that article re"erences to the word .> will Kuit when . .(ll o" these stories share one thing in co##on . 'hilip )orris 5%(. pages told those hooked on nicotine toG !Plan and prepare . 3ick a week when your stress level is likely to *e low. #ost success"ul ex-users "all into one o" three groupsG (7) Those who awoke one day and were suddenly sick and tired o" s#oking. . the "lu or so#e other illness. J. 8==? 7<. Joel+s @ibrary.

.2hen we ha$e a $eri"iable bilateral disar#a#ent agree#ent. desert. www internetworldstats co# . suggests Joel He knows that i" success"ul during a period o" signi"icant stress.. relinKuish. the sooner the better *ut e$en then.Kuit. but in the long run it will $astly i#pro$e the chances o" long ter# success in abstaining "ro# cigarettes. who ha$e e$er heard o" the @aw o" (ddiction.The Journey Home *" down .The >nternet *ig 'icture. only about 7 in < hu#ans were >nternet users in 8=78 (<8 .The best ti#e to stop is N:2 No #atter when now is >n "act. gi$e-up. break-o"". surrender and ter#inate 7<? >nternet 2orld %tats. while knowledge is power. ti#e de$oted to studying incorrect or "alse lessons can pro$e deadly Aegrettably. lea$e. >nternet 5sage %tatistics . you can pack and learn as you go (sk yoursel". . are you packing "or Kuitting or reco$ery3 >nstead o" lea$ing wiggle roo# "or #ind ga#es such as ./7. #any o" the ti#es speci"ically stated as bad ti#es to stop #ay be the best .> actually pre"er that people stop when experiencing so#e degree o" e#otional stress >n #ost cases. chuck. why not start by adopting a positi$e $ision o" what+s about to happen3 %ynony#s "or the word . >+ll consider stopping .>t is too late >+# as good as dead now .Kuitters ne$er win. when will there e$er be a #ore per"ect ti#e to take back control o" your #ind than when wanting "lowing "ro# hiFacked dopa#ine pathways is again co##anding you to use3 FFN-TJH+s lessons are presented in an order roughly paralleling reco$ery+s seKuencing and priorities %o. Joel %pit&er or 2hyDuit co#.ery Aeady "or day P7 packing3 For starters./78 . includeG abandon. the #ore stress the better This #ay sound harsh.=. winners ne$er Kuit. the pri#ary lessons shared at the #aFority o" websites are about toying with replace#ent nicotine and deadly 2e wish it wasn+t so but it is 2hen to get started3 5nless delay is associated with Kuality learning that is di#inishing needless "ears and anxieties. planning and watching #any o" his #ore than 74= "ree $ideo stop s#oking lessons be"ore taking the plunge 2hile >nternet use is tre#endous in industriali&ed nations. is $astly less than 7 percent 1$en with >nternet access. . "orsake. resign. push-out. that stress would ne$er again be the #ind+s excuse "or relapse Joel is care"ul to distinguish real-world cessation "ro# the >nternet pheno#enon where so#e spend substantial ti#e at 2hyDuit co# reading. .. don+t worry about "inishing it be"ore departure Pac2 for Reco.M) 7<? > suspect that the percentage o" the world+s nicotine addicts turning to the >nternet to #aster their dependency.

"! Freedom from Nicotine (bandoning us3 0i$ing up3 Forsaking. what re#ains3 (s si#ple as it #ay sound. drea#s and desire ha$e always been the "uel o" hu#an acco#plish#ent *orn o" the honest recognition o" nicotine+s negati$e i#pact upon our li"e.ations 2hat is the inner source that allows us to end once #andatory nicotine "eedings3 %trength. not the day we decide to take it back 2hy not pack a healthy #ental i#age o" what happens during this te#porary Fourney o" readFust#ent3 The taking back o" control. desire is the "uel "or change . with .Kuitting. we can te#porarily #uster #ountains o" willpower *ut can willpower #ake any o" us endure a challenge that we lack the desire to co#plete3 Photo by National Cancer Institute :nce nicotine gets inside. pathways engineered to generate wanting "or #ore >" incapable o" using strength to control our addiction and we cannot .reco$ering. it into hibernation or sub#ission. the real usC (lthough it+ll "eel a bit awkward at "irst. none o" us are stronger than nicotine+s in"luence upon brain dopa#ine pathways. /ou+ll be pleasantly surprised at the cal#ing e""ect upon needless anxiety generating "ears by thinking in ter#s o" taking back. took place on the day that nicotine took control o" our #ind. all the strength and willpower on earth cannot stop it "ro# tra$eling to the brain and acti$ating acetylcholine receptors 2e cannot beat our dependency into sub#ission Nor can we handle one hit o" nicotine without sti#ulating brain circuitry designed to #ake acti$ating e$ents nearly i#possible to "orget. the real . . willpower or desire3 >t+s natural to think that it+s so#e co#bination Howe$er. returning and getting.>+# reco$ering . try replacing the phrase . to control the uncontrollable /es. ter#inating or Kuitting oursel$es3 (s re$iewed in 6hapter <. "orsaking and Kuitting /ocument 9our Core .oti. instead o" abandoning.>+# Kuitting.will. as clearly e$idenced by our inability to li$e the acti$e addict+s greatest desire.

bring along the thousands o" negati$e nicotine use #e#ories that #oti$ated you to begin reading FFN-TJH !oing so will pro$ide all the wind your drea#+s wings will need :ne way to do so is to sit down and write yoursel" a caring (or e$en lo$ing) letter in which you list your reasons "or wanting to be "ree Then. in$igorated and a$ailable at a #o#ent+s notice :ur core #oti$ations aid in "ostering the patience needed to transition an up to < #inute subconsciously triggered cra$e episode They pro$ide resistance to the nicotine addict+s ro#antic use "ixations !esire+s energy stands up to Funkie thinking that at ti#es #ay linger inside the reco$ering #ind This te#porary period o" re-adFust#ent is about "ul"illing reco$ery+s drea#s and desires 2e enhance our chances by protecting desire+s Fuices Those Fuices are accurate and $i$id #e#ories o" the daily night#are o" li$ing li"e as nicotine+s sla$e %uccess is about well-protected and re#e#bered reco$ery #oti$ations >t+s about uniting the realities o" use with an understanding o" the @aw o" (ddiction (6hapter 8) 2hat will you do during the heat o" battle (i" there is any . pull it out during challenge and use as a "ront-line de"ense > ad#it. carry . it sounds rather silly "or a "ully-grown #an or wo#an to write a letter to the#sel$es. #oti$ate and "uel our Fourney ho#e Those success"ul in na$igating reco$ery "ound creati$e ways to protect and sa"eguard their drea#s and desires They so#ehow kept the# robust. how do we bring honesty and the desire "lowing "ro# it.as cakewalk reco$eries can and do occur) to re#ind yoursel" o" the i#portance o" $ictory3 2hich desires will control3 2ill you be able to $i$idly recall the "ull price o" li"e Photo National Cancer Institute as nicotine+s sla$e3 2hat will aid you in recalling dependency+s prison cell. carry it with you. your lost pride and sel"-estee#.The Journey Home "1 *ut it takes keeping those #oti$ations $ibrant and on center-stage. so that they can both consciously and unconsciously sti#ulate. to the "ore"ront o" our #ind3 !rea#s and desire e#brace reco$ery as "reedo#+s stepping-stone 6onsider allowing honest dependency #e#ories to keep desire excited and sti#ulated @et honesty transport you ho#e (llow it to gi"t you the inner Kuiet and cal# that arri$es once addiction+s daily chatter goes silent 2hen packing. and the increasing sense o" "eeling like a social outcast3 2hat will help you re#e#ber standing at the counter and handing o$er your #oney to purchase a che#ical that you knew would "orce you to return to buy #ore3 !uring #o#ents o" challenge.

. erode or die3 The hu#an #ind suppresses negati$e #e#ories 2hile daily che#ical dependency kept dependency+s #e#ories $i$id and ali$e.)y doctor says that she won+t do surgery i" >+# still s#oking %he lea$es #e no choice . challenge and #e#ory suppression to destroy "reedo#+s drea#s3 'ack su""icient "uel to transport you ho#e 6onsider spending a "ew #inutes now to docu#ent li"e as an addict 2hile your list will ne$er grow shorter. naturally "osters a sense o" sel"-depri$ation that can Kuickly eat away and destroy #oti$ation ● ● ● ● ● ● ● . it+s a#a&ing how Kuickly they begin to erode once nicotine use ends (s i#possible as this #ay be to belie$e. they are doing so "or the wrong reasons ..to re#ind yoursel" why $ictory here and now is oh so i#portant Fear and panic #ay at ti#es suggest that you "lee toward your dependency+s graspL that you lea$e reco$ery behind Failure to docu#ent and recall dependency+s bad and ugly #akes saying . to it #ore challenging 2hy allow your core reco$ery #oti$ations and the drea#s they "uel to be absent. co#plete and carry with you :r. i" they don+t change their pri#ary #oti$ation "or . and then reach "or it when threatened *ut when your greatest #o#ent o" challenge is upon you and an anxiety-riddled #ind is seriously considering throwing it all away.)y neighbor said #y cat s#ells like cigarettes )y cat deser$es better . it won+t see# so silly then /ou+ll reach "or a power"ul resource -. consider adding to it the bene"its noticed during reco$ery Take a glance now at the (ppendix at the end o" FFN-TJH >t+s a si#ple Fournal "or# that you can copy. and who isn+t there a"terward expressing thanks "or our sacri"ice.no. -.>t+s wonder"ul that we+d be willing to atte#pt reco$ery because so#e other person wants us to *ut na$igating battle a"ter battle "or so#eone who isn+t in there "ighting with us. .es /o this for 8you#8 not others .2hile they #ay ha$e gotten through the initial withdrawal process.oti.)y dentist is constantly nagging #e about #y dip causing gu# disease >+ll stop be"ore #y next appoint#ent . it won+t be long be"ore you+ll "ind it extre#ely di""icult to picture yoursel" ha$ing e$er used nicotine 2hy allow ti#e. #ake your ownC Pac2 /urable ." Freedom from Nicotine it.you.)y husband can+t stand it when > s#oke >+# stopping "or hi# . 2hile each is #aking an atte#pt.>+# hooked on nicotine gu# and #y two teenagers are telling e$eryone that dad is a drug addict > can+t take it >+ll stop i" they stop .:ur pediatrician clai#s that #y s#oking is causing our daughter+s illnesses >+# stopping "or her . . . . .>+# pregnant and stopped "or the baby .

pet. . wrote Joel in 74?9 7<4 1nding nicotine use "or so#eone else pins our success to hi# or her %hould they do so#ething wrong or disappoint us we ha$e at our disposal the ulti#ate re$enge.> depri$ed #ysel" o" #y cigarettes "or you and look how you pay #e backC >+ll show you.. Duitting "or :thers. 74?9. it can "eel like our #oti$ational rug is being pulled out "ro# under us as our pri#ary concerns e$aporate be"ore our eyes >#agine healing breeding such thoughts as. relapse .2hile "ear o" bad or e$en "ailing health can be a power"ul #oti$ator in causing us to conte#plate reco$ery. 2e can+t stop "or our doctor.He will show the# nothing He is the one who will return to s#oking and su""er the conseKuences He will either s#oke until it kills hi# or ha$e to stop again Neither alternati$e will be pleasant . httpG//whyKuit co#/Foel 79= 'olito JA. (s Joel notes "ro# this exa#ple. i#agine a white spot on your gu# that Kuickly disappears 79= >" a s#oker. 2hyDuit co#.> guess s#oking hadn+t hurt #y body as #uch as >+d thought > guess it+s sa"e to go back to 7<4 %pit&er. >+ll s#oke a cigaretteC. they will ine$itably relapse. best "riend. parents. it #ends and repairs 2hat i" the pri#ary "orce dri$ing our reco$ery is an escalating "ear "lowing "ro# noticeable dependency related har#s3 2hat will happen to those "ears i" nearly all noticeable har#s Kuickly i#pro$e a"ter stopping3 2hat will happen to our deter#ination and resol$e3 >" an oral nicotine user. J. picture dra#atic i#pro$e#ent in your sense o" s#ell and a noticeable change in taste >#agine a chronic cough or whee&e that $anishes in a couple o" weeks Healing is nor#ally an extre#ely positi$e thing *ut i" reco$ery is dri$en al#ost exclusi$ely by "ear o" "ailing health. support group. the hu#an body is a healing #achine >" allowed. !ece#ber 7. or "or the de$eloping li"e inside a wo#an+s wo#b 2hile all with who# we share our li$es will clearly inherit the "ruits o" our reco$ery. 8==? . children. religious leader.The Journey Home "$ abstaining. it #ust "irst and "ore#ost be our gi"t to us Journey for better health# not fear of failing health . grandchildren. so#e guy who wrote a nicotine cessation book. spouse. e#ployer. insurance co#pany. @ong-Ter# Nicorette 0u# 5sers @osing Hair and Teeth. Joel+s @ibrary. .

cigar. we looked upon it as a reward that le"t us wanting to celebrate3 >#agine the disappearance o" each concern stirring our i#agination about the li#its o" possible i#pro$e#ent3 (gain. pinch. we don+t correct years o" #ounting da#age to lungs and blood $essels within a "ew #onths @ong-ter# cancer and circulatory disease risks take years to re$erse *ut to a #ind that co##enced reco$ery pri#arily due to worries about declining health. at R< == per pack o" . pouch or box3 ( "ew dollars3 *ut i" we "ocus upon total sa$ings instead o" the cost o" our daily or weekly supply.ings# not daily cost . tin. disappearance o" a chronic cough or a noticeable i#pro$e#ent in breathing #ay "uel Funkie thinking about the i#pact o" s#oking upon the body The "lip side o" "ear o" declining or poor health is hope "or i#pro$ed health 2hile it #ay see# like word ga#es.The "inal #oti$ation we #ay want to consider shi"ting and recasting is cost The cost o" satis"ying the brain+s de#and "or nicotine continues to rise as go$ern#ents increasingly turn to tobacco tax increases as #oti$ation to induce cessation. all tissues not yet destroyed will #end and repair 2hy not put your body+s ability to heal to work "or you3 /o it for total sa. why not use their potential "or healing and so#e degree o" noticeable i#pro$e#ent as a #eans o" re"ueling core drea#s and desires3 These bodies are built "or healing >" gi$en the opportunity. i#agine recasting those "ears into a drea# o" seeing how healthy your body can once again beco#e 2hat i" instead o" each new health i#pro$e#ent reali&ation eating away at our pri#ary #oti$ation. when packing durable and sustaining #oti$es the distinction could pro$e critical >nstead o" using "ear o" "ailing health as a #oti$ator. "ear can be an extre#ely positi$e "orce >t #ay ha$e been what #oti$ated you to start reading FFN-TJH *ut "ear su""ers "ro# a lack o" sustainability 2e can only re#ain a"raid "or so long 2e can only look at so #any photographs o" diseased lungs or #outh cancers be"ore growing nu#b to the# (s to noticeable tobacco related health concerns. our core #oti$ation is allowed to grow instead o" ser$e as a source o" increasing te#ptation > Fust glanced and according to #y co#puter+s desktop reco$ery calculator."+ Freedom from Nicotine s#oking . initially. i" the cost o" today+s supply o" nicotine is our pri#ary reco$ery #oti$ation. wad or piece3 2hat+s the cost o" a single pack. :b$iously. what+s the actual price o" relapse3 How #uch does it cost to bu# or be o""ered a cigarette. or so they say Fewer s#okers #ean that the tobacco industry #ust charge re#aining s#okers #ore #oney in order to satis"y pro"it-seeking shareholders %till.

allows us to declare total $ictory within 89 hours. or .< .. during #y 7< years o" healing >+$e sa$ed RB8. et al.Kuality o" being patient in su""ering . %outh 6arolina continues to ha$e al#ost the cheapest nicotine in (#erica).baby steps. 6ritical in$ol$e#ent o" dopa#inergic neurotrans#ission in i#pulsi$e decision #aking. not Fust what you+d spend "or to#orrow+s or next week+s supply Pac2 Patience( Dne /ay and Challenge at a Time !eri$ed "ro# the French word .-. > li$ed with chronic bronchitis and respiratory illness. and .. the speed with which we were each able to satis"y wanting $ia a new supply o" nicotine conditioned us to de$elop $arying degrees o" i#patience (s you e#bark upon this te#porary Fourney o" re-adFust#ent. nicotine users su""er "ro# the "act that sti#ulation o" dopa#ine pathways by use o" an external che#ical "osters i#pulsi$eness..er .:ne day at a ti#e. .one hour.this concept is taught by al#ost all 797 'atience (n d ) :nline 1ty#ology !ictionary Aetrie$ed July 8.. including being diagnosed with early e#physe#a > had pneu#onia two years in a row and six root canals in the two years prior to #y "inal atte#pt (#a&ingly.. (when "irst starting out) are patience "ocus techniKues that break large tasks down into entirely #anageable e$ents Photo National Cancer Institute (s Joel notes .How will you #easure $ictory3 . while "ocusing on to#orrow+s concerns once to#orrow arri$es >t encourages abandon#ent o" all $ictory standards that "ail to per#it celebration today . patience is the . which #eans to su""er or endure. including being ali$e here today to type these words !rea# about the big picture and total sa$ings..one challenge at a ti#e.798 the opposite o" patience /es.=(7).:ne day at a ti#e. Holu#e 7L. practice de$eloping patience as an aid to na$igating both reco$ery and challenge Dne day at a time( today . 'ages .ersus fore.pati.. *iological 'sychiatry.The Journey Home "1 cigarettes (an addict+s paradise.797 >ronically.9.8 =7 (5 % ) by skipping 8?B.94 once #andatory nicotine "eedings *ut in reality. "ro# !ictionary co# website 798 $an 0aalen )). #y sa$ings ha$e been "ar greater 2hen calculating sa$ings don+t "orget the price o" "uel i" tra$el was necessary to re-supply (nd what about the $alue o" our ti#e3 (nd don+t "orget tobacco use related doctor and dentist $isits 2hen s#oking < packs a day. July 8==. the #adness o" paying the tobacco industry to destroy this body ended a"ter arresting #y dependency > can+t begin to guess at #y #edical sa$ings but clearly they+$e been substantial. 8==?.

. pounds o" bee" >#agine the anxieties associated with thinking we need to eat a large portion o" a cow >t sort o" destroys the i#age o" a nice Fuicy steak.79< Think about the needless anxiety and delayed satis"action o" those who insist that $ictory can only occur i" they stop using "or the rest o" their li$es Forget about to#orrow Truth is. and decide that it+s still too big . stop. 2hyDuit co#. ."< Freedom from Nicotine progra#s which are de$oted to dealing with substance abuse or e#otional con"lict o" any kind The reason that it is so o"ten Kuoted is that it is uni$ersally applicable to al#ost any trau#atic situation . 74?B . it+s wise to "ocus on gaining a solid hold upon the rock beneath our hands. Joel+s @ibrary.:ne day at a ti#e. J.. it doesn+t stop the# "ro# trying 1$ery "ew years they take a "ew steps up it. is an aw"ully big psychological bite that can #ake any task appear larger than li"e. not looking up ahead at the re#aining #ountain to be cli#bed >t+s wise to "ocus on where we+ll next place our "oot. anxieties occur when we percei$e that the task be"ore us is bigger than our ability to Photo National Cancer Institute na$igate or endure it . Take it :ne !ay at a Ti#e. or all but i#possible For exa#ple. any worry or concern about to#orrow is wasted e#otion unless we succeed today )any "ail at breaking "ree because they con$ince the#sel$es that the #ountain is si#ply too big to cli#b %till. picture yoursel" sitting down at the dinner table and ha$ing to eat . not repeatedly looking down at the ground "ar below 2hy intentionally "oster needless anxieties3 How #any ti#es ha$e we said. anxieties to e$aporate 2hen cli"" cli#bing.big bite. . is a patience de$elop#ent skill that once #astered causes .*ig bite.This ti#e >+# stopping "ore$erC. pounds o" bee" annually 799 > start each se#inar with the sa#e 79< %pit&er. doesn+t it3 /et the a$erage (#erican consu#es .Fore$er.

2ithout exception. . :utlook Aeport No @!')7<B=8 . co#pleting each challenge and acco#plishing our goal is nor#al and expected %wi##ing hal" way across the ri$er and then stopping is not %o how do we na$igate the up to . when we already ha$e a building block in which we deeply belie$e3 Just one hour or challenge at a ti#e.'atience allows us na$igate anxieties when con"ronted by challenge :ur goal is si#ple. to na$igate challenge until challenge subsides. i" we both re#ain 7== percent "ree today. recei$e a new baby a"ter only one #onth o" pregnancy. then on which day do we allow oursel$es to celebrate3 2hy wait until dead to celebrate3 2ho is co#ing to that party3 >nstead.one day at a ti#e .> need an honest show o" hands How #any o" you deeply and honestly belie$e that you+ll ne$er. >" we insist on seeing and #easuring $ictory only in ter#s o" . or cook a delicious holiday dinner in a "ew short #inutes3 >#agine getting hal" the #eal cooked and then "leeing the kitchen. your day+s worth o" "reedo# will ha$e been no longer.. 7444.8 hours needed to #o$e beyond peak withrawal3 Just one hour and challenge (i" any) at a ti#e )anaging i#patience can be as si#ple as turning 799 !a$is 60 et al. consider adopting a reco$ery philosophy that celebrates e$ery day that we re#ain "ree and healing (nd try not to see this reco$ery as being in co#petition with prior atte#pts (lthough >+$e re#ained 7== percent nicotine-"ree since )ay 7B. Fust .The Journey Home ") two Kuestions . 5%!(. allow the hours to build into a day How does a person reco$er "ro# a broken bone or nicotine addiction3 *y allowing ti#e to heal. Factors (""ecting 5 % *ee" 6onsu#ption. until our addiction+s daily chatter goes silent 2e cannot build a beauti"ul wall with only one brick. Aarely will a hand go up > then ask e$eryone to look around and to ne$er "orget what he or she is seeing > want the# to reali&e that they+re not alone Next > ask. :ctober 8==B.How #any o" you deeply and honestly belie$e that you can go one hour without s#oking nicotine3. e$er s#oke another cigarette "or the rest o" your li"e3.stopping "ore$er. e$ery hand goes up 2hy adopt a reco$ery philosophy that we are con$inced cannot and will not succeed. shorter or less real than #ine 2e+ll also re#ain eKuals in being Fust one hit o" nicotine away "ro# relapse (nd when our head hits our pillow tonight we+ll both ha$e achie$ed "ull and co#plete $ictory today Dne challenge at a time( a tas2 focus s2ill . or building hal" a wall and then walking away 0oing the distance in li"e. obtain a college degree a"ter only one class.

it isn+t long be"ore so #any aspects o" li"e are reclai#ed that we ha$e no choice but to accept the si#ple truth that e$erything done while nicotine+s sla$e can be done as well or better without it (s Joel notes.no. as e$ery reco$ery is di""erent .no."* Freedom from Nicotine le#ons to le#onade. we o"ten see those in early reco$ery growing i#patient . to nor#al wanting within (llow your rational thinking #ind (your pre"rontal cortex) to reali&e and disco$er that it has the ability to say . our support groups. cra$e episodes are good not bad There is a pri&e at the end o" each. that there is li"e a"terwards and that . struggling with a reco$ery e#otion.2hen will co#"ort co#e3. encountering an un-extinguished subconscious cra$e trigger.it is a cleaner. cal#er. 6hallenge #ay in$ol$e an internal debate and the need to call upon the patience needed to allow ti#e "or honesty and reason to pre$ail 6hapter 77 is loaded with coping techniKues "or handling subconscious cra$e episodes (nd 6hapter 78 shares tips associated with na$igating periods o" conscious thought "ixation :nce o"" and running it+s i#portant to keep in #ind that reco$ery is a Fourney not an e$ent :nline at Freedo# and Turkey$ille.no. the obFecti$e is the sa#e. but with greater $ariation "ro# person to person. . to the pri#iti$e i#pulsi$e #ind (the li#bic or li&ard brain) 2e s#okers beca#e conditioned to expect to sense satis"action o" nicotine urges and cra$es within ?-7= seconds o" inhaling a pu"" o" s#oke >s it any wonder that it #ay take a "ew $ictories be"ore growing con"ident and skilled at saying . breaking and silencing another use cue and return o" another aspect o" a nicotine-"ree li"e 2hen we take reco$ery Fust one challenge at a ti#e. to su##on the patience needed to experience $ictory here and now *ut how3 The "irst huge step is #ustering the courage to initially say . "uller and #ost i#portantly.2hy a# > still cra$ing3. we+re "orced to reali&e that our thoughts o" what li"e would be like as an exPhoto by National Cancer Institute user were all wrong. or "ixating on conscious thoughts about using. while #aking each task s#aller and sa$oring $ictory sooner 2hether con"ronting a physical withdrawal sy#pto#. a healthier li"e . to use i#pulses3 Try to e#brace reco$ery don+t "ight it For exa#ple. %o#e endure a substantial degree o" sel"in"licted anxiety by intense "ocus upon the Kuestion o" how long it will take "or challenge to end > like to think o" it in ter#s o" the ti#e needed to heal a broken bone.

where you begin experiencing entire days without once thinking about wanting to use 2hile here. e occasional thoughts o" wanting to use will beco#e so in"reKuent. it was easier to reach "or that next "ix instead > grew to expect "ailure 6o#bining intelligence with attitude can destroy baseless "ears 2hy not reassure your i#pulsi$e #ind that there is absolutely nothing to "ear.1asy %treet. i" any. that co#ing ho#e is good not bad National Cancer Institute 'icture a board on the ground that+s 7= inches wide and B= "eet long 'icture yoursel" easily and .e -ttitude 6an we #ake oursel$es #iserable on purpose3 No doubt about it Throughout our li$es we+$e experienced worry. brie" and #ild that they beco#e laughable 2hen it happens. ex-users experience horrible days too ( growing sense o" co#placency could also lea$e us toying with te#ptation in social situations 2e will each so#e day experience tre#endous stress at ho#e or work. that our concerns didn+t occur The single greatest source o" sel"-in"licted anxiety in #y li"e "lowed "ro# "ailure to understand #y addiction How could > seriously and intelligently con"ront so#ething that > didn+t understand3 (lthough > o"ten drea#ed about "reedo#. "ear. #ade during those #inutes are yours to co##and Find content#ent in today+s "reedo# and healing >t took years to walk this deeply into dependency+s "orest >t isn+t realistic to think that we can walk out o$ernight 'atience /ou+ll soon be doing easy ti#e Pac2 a Positi. only to "ind out later that our e#otions were totally unnecessary. and we each ha$e lo$ed ones who will e$entually die The next "ew #inutes are all within your i##ediate control and each is entirely do-able The decisions. it #ay begin to "eel like our one challenge and day at a ti#e reco$ery philosophy has outli$ed its use"ulness *ut Joel cautions us not to abandon it He warns that like ne$er-users. so#e let go and put their relationship with nicotine behind the# "ar sooner than others %o#e insist on clinging to $arying use rationali&ations "or #onths %o#e e$en longer *ut the ulti#ate result is the sa#e "or all 'atience transports you here to .The Journey Home "" >n regard to psychological reco$ery. anger and irritability..

is too hard. continued use was threatening sur$i$al 2hy adopt an attitude that resists bringing wanting to an end3 2hat har# is there in allowing this te#porary Fourney o" re-adFust#ent to beco#e our #ost a#a&ing period o" sel"-disco$ery e$er3 2hy pretend that the board is too high.endless. picture the sa#e board suspended between two skyscrapers. or . healing and sa"ety o$er lies. the easier and cal#er reco$ery /es. anger and depression (llow your drea#s to "eel the in"luence o" celebrating each #o#ent o" "reedo#. toxins and disease3 2hy allow resol$e. co##it#ent and success to be controlled by dependency induced doubt. success o$er "ailure3 2hy not in$ite your subconscious to pick honesty. panic. in sharing the truth about co#ing ho#e >#agine con"ident honesty enlisting it to "ight on the side that+s right 0et it to take its "inger o"" o" the button controlling your body+s "ight or "light panic response Help your subconscious #ind understand that what needs to be "eared is your dependency 0radually destroying your body. . anxiety and "ear3 2hy heap layer upon layer o" anxiety icing on reco$ery+s cake3 !o you re#e#ber when you "irst learned to swi# and "ound yoursel" in water o$er your head3 !id you panic3 > did 2ould > ha$e panicked i" >+d been a skilled swi##er3 The #ore knowledgeable and skilled we beco#e.1!! Freedom from Nicotine repeatedly walking its entire length. there #ay be a "ew wa$es along the way *ut why "ear their arri$al3 2hy not relax and do the backstroke until your swi##ing skills are needed3 >#agine a positi$e attitude beco#ing your subconscious teacher. 7488 . or that there are #onsters or de#ons where none exist3 Ae"lect on how repeatedly telling yoursel" that reco$ery . each challenge o$erco#e3 'icture a plugged-in la#p but without a light bulb The power switch is turned o"" 'icture intentionally sticking your "inger into the bulb socket and lea$ing it there Now picture all o" your subconscious nicotine "eeding cues being wired directly into the la#p+s on-o"" switch 79B 6oue. o$er and o$er Now. anxiety. #ight tend to eat away at "reedo#+s drea#s and desires Ae"lect upon how a positi$e can-do attitude would reassure your subconscious and help di#inish sel"-in"licted stress. "i"ty stories o"" the ground 2hat are the odds o" you walking its length without "alling3 Not good 79B Aeco$ery is grounded 2hy allow "alse "ears to destroy your will3 (ttitude can either escalate and "uel "ears or ser$e as a cal#ing in"luence that relaxes and reassures 2hy not choose "reedo# o$er bondage. >nc .. %el" )astery through 6onscious (utosuggestion.nearly i#possible. )alken 'ublishing 6o . the swi# too hard. worry. happy o$er depressed. 1.

The Journey Home 1!1 >" we expect to soon encounter another use cue and anxiety episode but don+t know when. deep. and tranKuil inner cal# that resided inside our #ind be"ore nicotine "irst arri$ed . what will lea$ing our "inger in the socket all day do to our ner$es3 2ill it keep us on edge3 2ill a constant sense o" anticipation anxiety ha$e us lashing-out at anyone entering the roo#3 2ill we "eel like crying3 2ill worry and concern keep us "ro# concentrating on other things3 2ill it wear us down and drain our spirit3 6on$ersely. we can allow our thinking to beco#e so in"ected by "ear. cut us. will now control your re#aining ti#e here on earth 1#brace reco$ery as a wonder"ul Fourney back to the rich. what i" we know that when a shock occurs that it will always be tolerable. #ake us ill or kill us3 2hat i" we know that the cra$e episode will not last longer than three #inutes3 2hat i" we know that there+s a $alued pri&e at the end. why not "ocus on learning to relax during the #assi$e a#ount o" ti#e that the switch is o""3 >" we keep "eeding oursel$es the thought that reco$ery is too hard. doubt and negati$is# that it beco#es the instru#ent o" de"eat >nstead o" intense "ocus upon any anxiety "elt when the light switch is brie"ly turned on. that no cra$e episode will e$er har# us. con"idence. or #ake us bleed. break our bones. not a che#ical. should we be surprised when our e#otions #ake us "eel that it is3 2hy "eed the #ind "ailure3 2hy "ear the swi# and needlessly worry when so#e o" us are not e$en in the water yet3 2hy "uel the i#pulsi$e #ind in breeding power"ul negati$e anxieties3 Photo by National Cancer Institute Fight back with reason. logic and drea#s @ook "orward with con"idence while knowing that nicotine will no longer de"ine who you are /ou. understanding and attitude can #ake the ti#e and distance between challenges #ore relaxed (lternati$ely. extinguishing another use cue and return o" another aspect o" li"e3 2hat i" we know that the only path to "ully reclai#ing li"e is to extinguish all use cues3 Honesty.

January 74?. extra #oney in your pocket. not thought. cra$e episodes. 'ages 7BB-7. why allow a negati$e attitude to in$ite "ailure3 )ar$el in the glory o" taking back your #ind The Halue of /ocumenting 9our Journey 2hile . Holu#e B8(7).1! Freedom from Nicotine 'er#it yoursel" to grow stronger. et al. anger. >nstead. anxiety and hurt o" all our yesterdays would be a hea$y burden to bear 2hile your #ind #ay Kuickly suppress #e#ories o" the challenges o$erco#e. bargaining and sadness3 The sa#e reason we need to re#e#ber. anxieties. 8==. et al. %cience July 7<.those who "orget the past are destined to repeat it . days which could re"lect a blend o" "rustrations. 'ages 87B-874 Photo by National Cancer Institute . extra ti#e to spend it. not weaker @et honesty answer addiction+s chatter 'icture your brain and tissues healing. we re#e#ber and replay the good. is an excellent $ictory yardstick. ink on paper or words typed into a co#puter are durable The best way to protect against co#placency isn+t by "orgetting what bondage or reco$ery was like. Aepression and the inaccessibility o" a""ecti$e #e#ories. can rob us o" $ictory. doing so could pro$e $aluable later 2hy would anyone want to $i$idly recall the "irst "ew days o" reco$ery. Holu#e <7. i#agine the $alue o" being able to look back and see what each day was like 6onsider Fotting down a "ew calendar notes or diary entries about what early reco$ery was like and the challenges o$erco#e (lthough not necessary to success. Journal o" 'ersonality and %ocial 'sychology. daily li"e as an acti$ely "eeding nicotine addict 2e+$e all heard that . 're"rontal regions orchestrate suppression o" e#otional #e#ories $ia a two-phase process. while "orgetting the bad >#agine i" it were otherwise ( $i$id picture o" all the pain.. in as #uch detail as possible.. but by accurately recalling the# >t+s wise to #ake a record o" both the reasons you want to break "ree and what the "irst couple o" 79.(B?<B). and e#otional experiences in general 79.one day at a ti#e. >t+s hard to i#agine a situation where it rings truer than with drug reco$ery and relapse Hu#ans tend to repress and inhibit negati$e e#otional #e#ories. and #ore bounce in each step 2hile true that only action.8L also see !epue *1. !a$is 'J.

The Journey Home 1!$ weeks were like 6onsider sending yoursel" an e-#ail be"ore bed (nd here+s an exa#ple o" why >#agine hitting what "eels like a reco$ery plateau. disgusting. lulls or once co#placency arri$es Refueling 2hile challenge. so#e ha$e continued to cling tight to a "ew old nicotine use rationali&ations !oing so has likely kept tantali&ing . stupid. . %pit&er.. your record can pro$ide accurate perspecti$e o" how "ar you+$e co#e >t can help cal# concerns that reco$ery has stalled (lthough at ti#es nearly i#possible to see. reco$ery+s rose bud continues to slowly un"old 6onsider a present gi"t o" "uture #e#ory 6onsider it "ree relapse insurance ( "ew #e#oryFogging notes when starting out could beco#e in$aluable during challenge. cra&y. ti#e and negati$e #e#ory suppression tend to erode drea#s and desires. no big deal.1x-users can be an excellent source o" support )ost already reside here on 1asy %treet *ut a word o" caution about ex-users (s Fust discussed.$ile. as i" a rose bud had stopped opening Now i#agine being able to look back and read your own progress notes @ike ha$ing a #edical chart during a hospital stay. opportunities abound to rein$igorate the wind beneath our wings >@-users . a none$ent or easy Photo by National Cancer Institute (sk the next ex-user you #eet how long it has been since their last signi"icant challenge Try to get the# to put a date on it (sk how long the challenge lasted and what it "elt like How intense was it3 79. their #e#ories o" the challenges o" early reco$ery ha$e likely been suppressed 2hile #ost will ha$e "orgotten the bad. where you no longer sense i#pro$e#ent >#agine "eeling stuck and wondering i" it+s going to re#ain this way "or good. breaking "ree is now seen as ha$ing been co##on sense. )arch <.> don+t know i" > ha$e another Kuit in #e. > assure you.. wanting relie" #e#ories associated with those re#aining rationali&ations teasingly ali$e :thers will look back upon their years o" use as ha$ing been . or insane 79. httpG//www ""n yuku co#/topic/779=. 8==8 . For the#. expensi$e. J.aaah.

try to get the# to be accurate in dating and describing it ( "ew "ollow-up Kuestions and > think you+ll disco$er that the e$ent was really a none$ent. or about their drea# o" so#eday being "ree *ut.1!+ Freedom from Nicotine Then ask about the challenge prior to that (gain. heat or cold suggest they should be up 5pon spotting the s#oker. look closely 2hat #oti$ated this nicotine "eeding3 !o they e$en reali&e that they+re s#oking or are they replenishing while on auto-pilot3 @ike 'a$lo$+s dogs. words are not necessary Their dependency will speak "or the# 6are"ully watching users can be #oti$ational :"ten you+ll identi"y the# by s#ell e$en be"ore they light up 2atch that "irst deep pu"" 2atch their reaction to it. keep in #ind that they are not replenishing to tease you They are doing so because they #ust 2hile stopped in tra""ic.>" Kuestioned. thus accelerating depletion o" re#aining reser$es o" the alkaloid nicotine3 >t+s the sa#e acid-alkaloid interaction seen during anger or when consu#ing alcohol !o they extend their ar# out the $ehicle+s window in order to keep tobacco toxins "ro# burning . "riends or lo$ed ones still using #ay not be as open and honest as Jatie about their dependency. their eyes as ?-7= seconds later nicotine strikes their brain 2hile doing so. that it le"t $ery little i#pression (sk what they like #ost about being "ree How has it changed their li"e3 !id their success in"luence others still using3 2hat do they think about while watching others use3 2hat do they #ost #iss3 Try to identi"y any lingering ro#antic "ixations Ae"lect upon the honesty o" each Ae"lect on how this ex-user succeeded. did they condition their subconscious to expect replenish#ent when dri$ing3 !id tra""ic anxieties turn their urine #ore acidic. e$en though they re"used to let go o" this rationali&ation >#agine i" they had Think about how it places the# at greater risk "or relapse Current-users . look "or windows rolled down when rain.

. unless a secret closet s#oker share your decision !oing so will in$ite "a#ily. 8==8 794 %aad. 5 % %#oking Aate %till 6o#ing !own. with its 78. 2hyDuit co#. we+ll ne$er in our li"eti#e encounter any now dependent user who awoke one day and said.9M o" those polled said they would like to gi$e up s#oking. it wears the# None awoke this #orning and decided to put it on >n "act.2hen "irst starting out. "riends and coworkers to o""er initial encourage#ent and support Their si#ple words o" praise can inspire and #ake us look "orward to #ore o" the sa#e *ut be care"ul not to de$elop support expectations..=== plastic-like cellulose acetate "ibers3 79? %ociety is increasingly treating those still in bondage as social outcasts Notice the s#okers standing around outside o" buildings in the cold.M consider the#sel$es addicted 794 The beauty o" using unsuspecting current-users to recharge our #oti$ational batteries is that they won+t disappoint us They wear their che#ical addiction.er-users . or #ore appropriately. 0allup.Hey. :n a personal note. July 89.The Journey Home 1!1 their eyes3 (nd once replenish#ent is co#plete. . July 9. heat. > hope that none o" us e$er "orget that not long ago that was us Ne. 6igarette *utts. what are the odds that this person is en$ious o" you3 (ccording to a 8==. @. wind or rain 6are"ully watch their gestures and posture >t+s al#ost as i" they want all who see the# to belie$e that the only reason they are outside is to enFoy the wonder"ul health bene"its o" the great outdoors *ut the need to return e$ery thirty #inutes or so betrays the# 2atch at the store counter when they re-supply (re they buying a one-day supply or #ore3 (re you witnessing a daily e$ent in their li"e3 Ae"lect on their choices >" already in reco$ery yoursel". today >+# going to addict #ysel" to nicotineC. night. httpG//gallop co# Photo by National Cancer Institute . 0allop 'oll o" 5 % s#okers. 8==?. to lean upon the# or to trans"or# their praise or co##ents into a crutch 79? 'olito JA. what do they do with their non-biodegradable cigarette butt. while .

resent"ul and wanting to use 2hy had they abandoned #e3 ("ter relapsing > con"ronted the# . signs hanging abo$e candy racks or on the door as you both enter and lea$e3 2hether noticed or not. #y daughters constantly nagged about #y s#oking They both see#ed genuinely excited the "irst "ew days o" #y "inal "ailed atte#pt 2hile their encourage#ent was extre#ely upli"ting. our gateway to "riendship. window signs.2e didn+t want to re#ind you and #ake you keep thinking about s#oking . in"la#e wanting and contribute to relapse Fla$or. rebellion or unbelie$able prices. it suggests that we stand at that counter "or e$ery reason except the truth. it ended abruptly > suddenly "elt abandoned 2here was #y support3 >+d leaned upon the# "ar too hea$ily >+d #ade the# #y crutch >+d #ade their desire that > stop #y pri#ary #oti$ation >t was a #istake ( #istake that le"t #e "eeling depri$ed o" support. continued use and discourage stopping 1ach ti#e we returned to purchase #ore. because we #ust. our #ind was "ed Fusti"ications as to why we+d returned (nd when trying to stop. we didn+t want to bring it up any #ore because we could see you were succeeding . to stir desire. ne$er the #ain #eal %ndustry mar2eting . al#ost e$ery aspect o" #arketing is designed to encourage starting. ad$enture. it proclai#s why we shouldn+t >t wraps around us while trying to purchase gas. signs on top o" gas pu#ps.%tore tobacco #arketing beco#es sadly laughable to the trained eye 1xtre#ely e""ecti$e. to be true. tied to la#p-posts. pleasure. exterior building wall signs. cool. . it+s a #ulti-purpose "acade through which the dependency sa$$y brain easily sees 1""ecti$e industry #arketing acco#plishes three obFecti$es >t encourages youth experi#entation. and is bait "or relapse @ook closely 2hen is your #ind "irst assaulted by use in$itations3 (re there roadside signs. pro$ides use Fusti"ication.1!< Freedom from Nicotine 2hen teenagers. >s it "air to expect a person who has ne$er been che#ically addicted to anything in their li"e to appreciate the reco$ery process3 6learly not >n$ite ne$er-users to be part o" your support tea# but be sure to educate the# @et the# know that helping you stay "ocused "or the next 4= days would be "antastic *ut don+t count on the# being there %ee their support as dessert.!ad. . "ood and #edicine >ts ai# is si#pleG to "orce our subconscious to notice it.

tins. the "ancy packaging and the al#ost . strip away the rainbow o" color. 8==B . #erchant+s #essage stating that s#oking nicotine #ay be #ore addicti$e and harder to beat than heroin or cocaine3 2here+s the #essage warning students that they #ay only need to use nicotine a couple o" ti#es be"ore beco#ing hooked "or li"e3 Feel the industry+s econo#ic #uscle as it purchased your subconscious "ocus at the checkout counter 2hat tobacco co#pany won the bidding war at your neighborhood sales location3 @ook at row a"ter row o" the sa#e packs or cartons The winner+s products are the ones on top and #ost $isible %ee the winner+s sign3 (nd what+s the real purpose o" the giant yellow . a rite o" passage. 6igarette (dditi$es. grown-ups do 7B= @ook at the hundreds o" brightly colored packs. cartons.2e 6ard. JA. or other si#ilar sign abo$e the checkout counter3 !on+t you "ind it strange that there isn+t one "or alcohol3 >t+s teen bait :nce secret industry docu#ents suggest that the carding sign+s pri#ary purpose is to tor#ent neighborhood youth with the ongoing tease that tobacco use is a sign o" adulthood. 2hyDuit co#. bags. see a 7B= 'olito. 6arcinogens and 6he#icals. that e$eryone+s doing it >n your #ind. 7B7 'olito. 6on$enience %tores . pouches and tubes 6ollecti$ely this power wall oo&es the i#pression that users can+t wait to awaken each day so that they can run down to the store and try a new "la$or /ou+re looking at the biggest tobacco "ib o" all The entire color"ul "acade is orchestrated to screa# the lie that use is a "ree-choice acti$ity. )arch 7?. cans. boxes..real. 2hyDuit co#. that it+s what .Nicotine (ddiction 6entral. 8==.responsible.== docu#ented tobacco "la$or additi$es 7B7 >nstead. February .The Journey Home 1!) because our brain is che#ically dependent upon nicotine Think like a tobacco co#pany @ook closely 2hat subli#inal #essage is each ad or display atte#pting to pound into your #ind3 2here is the . JA.

1!* Freedom from Nicotine $ast array o" di""erent doses o" nicotine. or #aybe they do 2hether we accept or deplore the way society treats those still in bondage.How did you react to anti-s#oking news stories or to stories about new tobacco health concerns3 !id you instantly change the channel. use it as #oti$ation "or staying "ree and keeping your #oney &ocial controls . $isitation and child abuse decision-#aking %cience is awakening to the reali&ation that there #ay not be any li$ing cell in the entire hu#an body that isn+t touched and a""ected by tobacco toxins 2here allowed by law. it+s o""ensi$e that #ost politicians either accept tobacco industry ca#paign contributions or see those still ensla$ed as a highly dependable source o" tax re$enue They Fust don+t see# to get it. in hotel roo#s. there+s a #o$e#ent sweeping the globe as workers and non-s#okers de#and s#oke-"ree air 2e+re seeing stories o" s#oking being banned on all hospital property. and the dependability o" nicotine+s grip upon the taxpayer+s brain 'ersonally. turn the page or otherwise tune out3 > did News stories that once "ostered anxieties can now be used as a source o" #oti$ation in helping keep us clean and "ree >n case you ha$en+t noticed. playgrounds.6learly. news o" the latest assault upon the# can be used as #oti$ation to pre$ent assault upon us 9ouE . in parks. e#ployers are beginning to discri#inate in re"using to hire anyone testing positi$e "or nicotine %o#e e#ployers are threatening to "ire all current e#ployees who test positi$e "or nicotine a"ter being a""orded a reasonable period o" ti#e to break-"ree Fuel and li$ing costs are now rising "aster than inco#e in #ost nations )illions o" hooked parents are increasingly con"ronted with the choice o" buying "ood "or their child or nicotine "or their addiction >t+s a situation #ade worse by cash strapped go$ern#ents that ha$e beco#e increasingly dependent on tobacco taxes. and e$en in co#pany or go$ern#ent owned $ehicles 2e+re also seeing proposed legislation atte#pt to ban s#oking in all $ehicles transporting a child (nd s#oking is now beginning to "actor into "a#ily court child custody. outdoor sporting e$ents. your #ost dependable source o" support is . on beaches.C /our three #ost $aluable #oti$ational assets will beG . each engineered to penetrate tissues at $arying rates o" speed Turn store #arketing on its head >nstead o" being used by it.you.

a keyboard and #ouse will allow you to explore a $ast array o" e#powering reco$ery tools Hisit 2hyDuit co# %i#ply type whyKuit co# in the address window at the top and then press .The Journey Home 1!" 7 )e#ories o" li"e as an acti$ely "eeding nicotine addictL 8 /our reasons "or wanting to be "reeL and < )e#ories o" early reco$ery (gain. or were told that you success"ully broke "ree long. the closet user li$es and breathes the need to constantly decei$e the world too >" a reco$ering closet-user. or . 2hyDuit+s ho#e page is broken down into three categories The le"t colu#n contains links to #oti$ational articles. the early part o" this Fourney can be e#otional >t+s wise to anticipate and prepare "or signi"icant negati$e #e#ory suppression /ou will also suppress old use #e#ories Find Kuality ways to preser$e those #e#ories )ake the# a$ailable both as a reco$ery progress report and later as an aid in "ending o"" co#placency !oing so will be like owning the best and Kuickest battery re-charger the world has e$er known 2hether your nicotine use was hea$y or light. there+s tre#endous relie" in at last being honest with those we lo$e Ha$ing li$ed in al#ost constant "ear o" being exposed. where can you turn "or support when your world thinks that you didn+t use3 %nternet refueling . long or short.enter.>" you don+t own a co#puter or are not online. whether or not we co#e totally clean and share our secret. your "a#ily and "riends either ne$er knew you were hooked. the e#otional rewards o" no longer li$ing a lie can the#sel$es be extre#ely supporti$e >" a closet ex-user. consider dropping by your local library as #ost now o""er "ree >nternet access 1$en i" you ha$e ne$er touched a co#puter in your entire li"e. there is hope"ully a library sta"" #e#ber who delights in teaching library patrons how to explore the >nternet and print their disco$eries :nce online. the center contains links to educational #aterials. and the right colu#n is the gateway to "ree online support . in addition to celebrating sel"-honesty. long ago (side "ro# all the lies we told oursel$es to rationali&e that next #andatory "eeding.'retend "or a second that you are a closet nicotine addict >" a secret user. out in "ull $iew "or the world to see or the best-kept secret on earth. your intelligence and conscious thinking #ind is your P7 #oti$ational tool Closet users . 2elco#e to 2hyDuitC (s the screen-shot on the next page shows.return .

and #akes sure that each "oru#+s seasoned $olunteer educators are not o$erwhel#ed 1$ery #essage posted at Freedo# and Turkey$ille #ust relate to reco$ery 0eneral sociali&ation is not per#itted. and to Joel+s nearly 8== $ideo counseling lessons (#any "or#atted as audio "iles "or listening as well) The right colu#n pro$ides support links and transports $isitors to . #ost don+t *ut we still treat the# like part o" the "a#ily Freedo# and Turkey$ille "unction as $irtual classroo#s with enor#ous windows )aintaining positi$e control o$er ad#issions ensures a classroo# type learning experience. it e$entually begins to wane (s it does. sells nothing. the groups take their #issions seriously Their goal is si#pleG to aid $isitors and #e#bers in re#aining nicotine-"ree today .11! Freedom from Nicotine The site is totally "ree. 2hyDuit+s new Facebook group *oth groups are exclusi$ely "or cold turkey Kuitters (t both. 2hyDuit intentionally shares horri"ic stories about the youngest o" the young >t does so in an atte#pt to get $isitors to appreciate that predicting who# tobacco will har# and at what age is like playing Aussian roulette with a gun The center education colu#n is ho#e to all o" Joel+s #aterials and #y articles Here you+ll "ind e$ery lesson shared in Joel+s book. group relapse rates beco#e horrible Hisitors to 2hyDuit+s support groups don+t need to Foin in order to read each the "oru#+s #aterials >n "act. the >nternet+s #ost serious and "ocused peer support group.Freedo#.Ne$er Take (nother 'u"". declines donations and is sta""ed entirely by $olunteers 2hyDuit+s #oti$ation colu#n includes stories o" the ordeals endured by young tobacco $icti#s and their "a#ilies 6learly. neither "oru# is "or those seeking to sociali&e or #ake new "riends 2ith #illions o" tobacco related deaths annually. education always co#es "irst >t #ust 2e disco$ered $ery early that a "oru#+s ability to support and sustain reco$ery in a purely pep-rally type en$iron#ent is dis#al at best 2hile the initial excite#ent o" interacting with other ex-users is o"ten tre#endous. including celebration o" birthdays. #ore than 7== short articles on nearly e$ery reco$ery topic i#aginable /ou+ll also "ind links to his "ree electronic e-book . the "oru#+s $alue and e""ecti$eness in supporting success di#inishes >" no education to "all back upon. pre$ents chaos. anni$ersaries or holidays 6learly. and to Turkey$ille..

The Journey Home 111 .

applicants #ust agree to abide by Freedo#+s relapse policy That policy states that should any #e#ber relapse that they will per#anently lose #essage board posting pri$ileges >t encourages #e#bers to take reco$ery seriously :ne "inal point deser$es #ention The rules "or both groups prohibit #ention o" any co##ercially sold book. #arking and #easuring our Fourney ho#e @inks to "ree #eters can be "ound at both 2hyDuit and Freedo# &upport limits . i" any *ut whether today is good or bad. laptop or #obile de$ice. our "reedo# and healing will . there+s no .11 Freedom from Nicotine (s "or Freedo# being 7== percent nicotine-"ree. #onths and years we+$e re#ained "ree.2hyDuit and Freedo# o""er $isitors links to "ree stop s#oking #eters These are "ree s#all co#puter progra#s or apps that are either downloaded to and installed on your co#puter. we "igure there #ust be at least one place on planet earth where nicotine has no $oice Those applying "or #e#bership #ust certi"y that they stopped cold turkey without use o" any product or procedure and that they+$e re#ained 7==M nicotine-"ree "or . the purchase price and the day we stopped). and designed "or use while online :nce we type in our tobacco use history (how o"ten we s#oked. the total nu#ber o" cigarettes not s#oked and the a#ount o" li"e expectancy so "ar reclai#ed )ost #eters allow you to copy their calculations to your co#puter+s clipboard "or transporting and pasting into e-#ails. the "oru# will not per#it any suggestion that any reader need spend any #oney or #ake any purchase in order to succeed. product. whether we "eel #oti$ated or not.ery meters .The abo$e reco$ery support suggestions will hope"ully stir your thinking The only li#it to identi"ying additional ways o" keeping our reco$ery drea#s "ueled and $ibrant is the li#its o" our i#agination :ur obFecti$e is si#ple >t+s to stay su""iciently #oti$ated long enough to allow the ti#e needed to success"ully na$igate reco$ery+s re#aining challenges. #ost will calculate the nu#ber o" days. docu#ents created with your word processing progra# or "or sharing on >nternet #essage boards @ike a car+s odo#eter.8 hours (lthough it #ay sound harsh. the a#ount o" #oney we+$e sa$ed. and no relapse policy The group+s pri#ary "ocus is in helping those Fust starting out in na$igating early reco$ery Reco. including purchasing the paperback or Jindle $ersion o" FFNTJH >" sharing links to FFN-TJH at any online site please share the link to 2hyDuit+s "ree $ersions 5nlike Freedo#. they+re a "un way o" tracking. and i" a s#oker. diet or procedure The "oru# was built around the concept that e$ery reco$ery lesson is #ade "reely a$ailable to all without cost or obligation (s such.8-hour nicotine-"ree waiting period at Turkey$ille be"ore you can Foin.

will be stronger than you again. one that ensla$es The s#art #o$e is to destroy all re#aining nicotine 2hether in the pocket o" a coat hanging in a closet. on the balcony. re#inds Joel . stronger than our addiction or Fust in case we need it This practice #akes as #uch sense as so#eone on suicide watch carrying a loaded gun.The Journey Home 11$ continue so long as we stick to one guiding principle no nicotine todayC /estroy -ll Remaining Nicotine (s nicotine addicts. s#okeless tobacco and cigars too Jeeping nicotine handy is contrary to learning to li$e li"e without it 0etting rid o" all nicotine buys you precious seconds during challenge 2ith cue triggered cra$e episodes peaking within three #inutes. while "ighting the urge to use it %o#e carry their nicotine deli$ery de$ices with the# while others knowingly keep a stash within Kuick and easy reach 2e+ll ne$er be stronger than nicotine but then we don+t need to be :ur weapon is our intelligence Feeling a need to te#pt and toy with i#pulsi$eness in order to pro$e conscious strength re"lects abandon#ent o" intelligence 2hy treat Kuick access to nicotine as though a li"e Facket3 >t+s a Facket all right but not one that sa$es..!on+t e$er "orget how cigarettes once controlled your beha$iors and belie"s.6igarettes were stronger than you be"ore. beneath a cushion or under the car seat (nd throw out all old nicotine replace#ent products and e-cigarettes. i" gi$en the chance. "or the purported purpose o" pro$ing that we were in "ull control. . in a $ehicle.>" you want to show you are now in control. warns Joel . do it by ad#itting you can "unction . destroy it (nd don+t "orget to e#pty the ashtrays too >t+s ti#e to get serious 6heck "or cigarettes that #ay ha$e "allen under "urniture. under a seat. in the garage. a "ew #ore seconds o" delay #ay be all that+s needed to sense anxieties peak and begin to di#inish . in your other purse. hidden in the yard. and. #any o" us engaged in #ind ga#es while pretending to arrest our addiction :ne such ga#e was to keep nicotine on hand a"ter stopping.2hen you stopped s#oking you ad#itted cigarettes controlled you /ou were literally a"raid that one pu"" could put you back That was not an irrational "ear :ne pu"" today will lead to the sa#e tragic results as it would ha$e the day you Kuit . or at work.

or i" you li$e with so#eone who insists upon lea$ing their cigarettes. cigars. 74??. chew or NAT lying around >t si#ply #eans that you+ll extinguish use cues associated with those situations #ore Kuickly than #ost *ut #ind ga#es in$ol$ing conscious te#ptation are "ully within our ability to control *e s#art 6rush. www 2hyDuit co# . dip. . that you+re serious about co#ing ho#eC Photo by National Cancer Institute 7B8 %pit&er..>+# going to ha$e to carry cigarettes with #e at all ti#es "or #e to Kuit s#oking. e$en i" your e#ploy#ent reKuires you to be near or handle nicotine products. J. Joel+s @ibrary. e-cigs.7B8 /ou+ll do Fust "ine. throw-out or "lush all re#aining nicotine >t+s an excellent #eans o" proclai#ing that the ti#e "or ga#es is o$er.11+ Freedom from Nicotine without ha$ing cigarettes as a worthless and dangerous crutch .

as with stress. ( role "or 0(*( #echanis#s in the #oti$ational e""ects o" alcohol. 744=. which in turn causes the user+s kidneys to accelerate eli#ination o" the alkaloid nicotine "ro# their bloodstrea# ( third interaction #ay lea$e the use "eeling intoxicated sooner Nicotine sti#ulates the body+s central ner$ous syste# while alcohol depresses it (lcohol sti#ulates 0(*( production (ga##a-a#inobutyric acid).ards = Pitfalls >arly -lcohol :se Ris2y ( 744= study "ound that nearly hal" who relapsed to s#oking (9. et al. 7BB Joob 0F. 6o#bined e""ects o" syste#ic alcohol and nicotine on dopa#ine release in the nucleus accu#bens shell. Holu#e 7B(8). 7B< *randon. alcohol use causes urine acidi"ication.. %ept-:ct 8==. et al.5se relie$es stress and anxiety. JJ.recreational. (ddicti$e *eha$iors. . :ctober 8==9. Nature Neuroscience. www !rug(buse go$.?(?). Holu#e ?(<). et al. Jenneth J Jellar. (lcohol and (lcoholis#. 'ages <<4-<9B 7B. drugs 7B< 1arly alcohol use is clearly the #ost a$oidable relapse risk o" all 5sing an inhibition di#inishing substance while in the #idst o" early physical withdrawal is in$iting relapse 5hy e@-users may feel alcohol effects sooner . 'ages 7B7B-7B8B 7B. 'age 97<-97. )arch 8==B. Neurophar#acology and *iology o" Neuronal Nicotinic Aeceptors. article updated )ay 74.M) consu#ed alcohol be"ore doing so >t also "ound that another BM had been under the in"luence o" . as explained in 6hapter 9 (. Holu#e . (ddicted to Nicotine. 8==. TH. (lcohol-induced #otor i#pair#ent caused by increased extrasynaptic 0(*((() receptor acti$ity. Hanchar HJ.There are a nu#ber o" nicotine/alcohol interactions )ost ob$ious is the co#bined e""ects (or synergy) o" both alcohol and nicotine sti#ulating the user+s brain dopa#ine pathways and satis"ying wanting "or #ore 7B9 (dditionally. 'ages 7=B779 7B9 Ti&abi /. Holu#e 98(B). *ioche#ical 'har#acology. causing release o" adrenaline and noradrenaline 7B. National >nstitute on !rug (buse website.The Journey Home 111 Chapter < Prior ? Table of Contents ? Ne@t Common Ha. Nicotine sti#ulates "ight or "light pathways. which produces a sedating e""ect 7BB while i#pairing #uscle (#otor) control 7B. 'ostcessation cigarette useG the process o" relapse.).

nicotine kicks in their auto#atic in-born . 'ages 7?4-8== 7B4 !iFran&a JA. wanting relie" sensation. Holu#e B7(8). with an increasingly sedated body gradually beco#ing less responsi$e to nicotine-induced sti#ulation 2hat signi"icance does this ha$e to a reco$ering addict3 >t #ay #ean that without nicotine periodically slapping you awake. 7B? )cJee %(. neuro-che#ical response The #ind has been "ooled into belie$ing that danger is present and begins to sti#ulate an alcoholsedated body (drenaline. hearing perks and stored "ats and sugars are pu#ped into their bloodstrea# to pro$ide an instant source o" energy (n alcohol-depressed ner$ous syste# has Fust experienced so#e degree o" sti#ulation No saber tooth tiger to "ight or "lee.aaah. 'sychophar#acology (*erlin). the #ore acidic their urine beco#es and the Kuicker their kidneys eli#inate nicotine "ro# their our bloodstrea# Not only are they starting to "eel tipsy. Holu#e 74. The cycle can be repeated again and again. (lcoholis# and s#oking. )arch 744=. their nicotine reser$es are declining "aster than nor#al *ut Fust one power"ul hit o" nicotine and."ight or "light. Journal o" %tudies on (lcohol.(#a&ingly.11< Freedom from Nicotine This is why alcohol induced "eelings o" beco#ing sedated or e$en sleepy can be di#inished by sti#ulating the body with nicotine 7B? Here+s what to expect 2hen drinking. what can we do i" alcohol use and its inhibition di#inishing e""ects see# to be key "actors in pre$enting us "ro# breaking nicotine+s grip upon our #ind and li"e3 >" unable to drink in a controlled #anner or i" drinking is ad$ersely a""ecting our li"e. 1""ect o" transder#al nicotine replace#ent on alcohol responses and alcohol sel"-ad#inistration. the #ore sedated their ner$ous syste# beco#es The #ore they drink. 'ages 7<=-7<B . their new "ound sense o" alertness instead e#boldens the# to ask "or another round . spacing drinks a bit "urther apart or si#ply drinking less Co-dependency concerns . February 8==?. roughly eighty percent o" alcoholics s#oke nicotine 7B4 Has alcohol beco#e central to your li"e3 (re you che#ically dependent upon it3 >" not an alcoholic. the user soon begins noticing alcohol+s gradual sedation and anesthesia type e""ects The #ore they drink. in addition to an alcohol exaggerated . work.(8). noradrenaline and cortisol are released into the bloodstrea# Their heart pounds "aster and their rate o" breathing increases !igestion is suspended so that extra blood can be di$erted to their #uscles Their pupils dilate. "ocus i#pro$es. >+# ready "or another drinkC. that you #ay "eel alcohol+s e""ects sooner or a"ter "ewer drinks The solution can be as si#ple as learning to drink a bit #ore slowly.*artender. ha$e you conditioned your #ind to use and expect alcohol too o"ten or to expect too #uch3 1$en social drinkers need to take extre#e care when atte#pting to extinguish alcohol related nicotine use cues %o.

while #any #ental health pro"essionals re#ain reluctant to suggest si#ultaneous dual alcohol-tobacco withdrawal.9 Hughes JA.7. a#ong which 79M had success"ully stopped s#oking within a year o" substance use treat#ent >t "ound that those who had stopped s#oking within a year o" entering substance use treat#ent had 89=M greater odds o" both re#aining abstinent "ro# drugs.people who #ade it abundantly clear that they knew they had drinking proble#s and s#oking proble#s but wanted to treat the s#oking "irst . 8=77.)any.< The basic insights and skills needed to arrest any che#ical dependency are a#a&ingly si#ilar Aeco$ering alcoholics schooled by Kuality treat#ent progra#s are already skilled in their use Aesearch shows that while those with alcohol proble#s #ake "ewer s#oking cessation atte#pts. stay o"" "or #onths and 7.. o" who# had also s#oked at the ti#e. 'ages 77=-77?? 7. they are . et al. they are in e""ect proble# drinkers. 8==. J. (pril 8?. .= %pit&er. writes Joel . drugs plus alcohol. (pril 7.> really do try to get the# into alcohol treat#ent concurrently but cannot "orce the# to do it :n #ore than one occasion > ha$e seen the person success"ully stop s#oking. 'sychiatra !anubia.:$er the years > ha$e in "act had acti$ely drinking alcoholics in s#oking clinics . Duit s#oking3 Duit drinking3 2hy not Kuit both3 (nalysis o" perceptions a#ong *elgian postgraduates in psychiatry.8 0ulli$er %*. alcohol reco$ery progra#s ha$e a tendency to actually destroy nicotine cessation atte#pts .7. you #ay be dealing with proble# drinking or e$en alcoholis# (s Joel %pit&er sees it. %topping s#oking during "irst year o" substance use treat#ent predicted 4-year alcohol and drug treat#ent outco#es !rug and (lcohol !ependence. %#oking cessation and alcohol abstinenceG what do the data tell us3 (lcohol Aesearch E Health. "or they ha$e now put their health on the line in order to drink .7 #ultiple studies suggest that s#oking cessation #ay actually enhance the likelihood o" long-ter# alcohol sobriety 7. . Holu#e 779(8-<).7 JacKues !. et al. 8==. et al. and i" they then take a drink and relapse.. :ctober 8==B 7. than those who had continued s#oking 7.7. 6an people Kuit s#oking and still drink alcohol3 Joel+s @ibrary. or alcohol alone within the past year. . 'ages 8=?-878 7.7.7?B subFects who 4 years earlier had entered substance use treat#ent. Holu#e ?8(8).The Journey Home 11) relationships or health.9 5n"ortunately.>" a person says that they know that their drinking will cause the# to take a cigarette and relapse back to s#oking.< Tsoh J/. 'ages 47-7=8 .= >s alcohol use your reco$ery roadblock3 >" so. No$e#ber 8=7=.as able to stop on a gi$en atte#pt as s#okers with no proble#s .8 Photo SAMHSA ( 8=77 study re$iewed 7. !o s#okers with alcohol proble#s ha$e #ore di""iculty Kuitting3 !rug and (lcohol !ependence. 2hyDuit co#. 88 %upple#ent 7G%78=-< 7. et al. alcohol reco$ery progra#s will inad$ertently or $ery purposely push a new ex-s#oker entering the progra# to s#oke. Holu#e 84(<). i" not #ost.

seeing a cigarette #achine or $isible packs or cartons "or sale behind the bar. hearing ice cubes hit a glass or the sound o" a bottle or can opening.The ex-s#oker has been o"" nicotine "or an extended ti#e period but the s#oking sponsor says that the person can+t stop both at once >t is un"ortunate that #ost alcohol and drug treat#ent progra#s Fust don+t recogni&e s#oking as another drug addiction .Note the seKuence here. and who actually encourages the person to s#oke again . it+s prudent to allow oursel$es a "ew days to get our reco$ery legs under us and #o$e beyond peak withdrawal be"ore drinking 1$en then. tasting that "irst swallow.gov Joel uses heroin to show the insanity o" such ad$ice . picking up a drink.(s discussed in detail in 6hapter 77./ou will not o"ten see an (( sponsor say that you can+t gi$e up drinking and heroin at once. sitting down. 2hyDuit co#. 6an people Kuit s#oking and still drink alcohol3 Joel+s @ibrary. :ctober 8==B . you should probably take heroin "or a while until you get alcohol out o" your syste# . you #ay ha$e created #ultiple alcohol related use cues 1ncountering one o" those use cues #ay cause a brie" cra$e episode that can take up to < #inutes be"ore peaking in intensity >n that alcohol di#inishes inhibitions.11* Freedom from Nicotine so#eti#es longer. only to be assigned a s#oking sponsor who tells the person that he or she can+t get o"" s#oking and drinking at once. reco$ery philosophy ha$e deep roots in alcohol reco$ery progra#s Confronting alcohol related cra. . "riend or another nicotine user. cigarette packs and lighters within easy reach. or beginning to sense the onset o" alcohol+s inhibition di#inishing e""ects 2e #ay ha$e de$eloped nicotine-alcohol use associations where the use cue is encountering a drinking acKuaintance. engaging in a drinking related acti$ity. i" a drinker. says Joel . the s#art #o$e is to consider breaking drinking down into #ore #anageable challenges that present "ewer potential cra$e triggering cues 5se associations between alcohol and nicotine can in$ol$e #ultiple cues 2e #ay ha$e use cues associated with entering a drinking location. such as a . so i" you ha$e been o"" heroin "or six #onths and now want to stop drinking. seeing ashtrays. Wo'ensHealth. due to di#inished inhibitions.one day at a ti#e.. you ha$e likely conditioned your brain to expect nicotine while consu#ing alcohol >n "act. seeing alcohol containers. or e$en sight o" a Fug "illed with "ree #atches 7. being around lots o" other users. greet and extinguish all learned nicotine use associations Aegarding alcohol.e triggers . a nu#ber o" the#. J.B %pit&er.7. and "inally get into ((.B )any o" the lessons in FFN-TJH can be applied to arresting alcohol dependency >n "act. it the exception to the rule that we should try to Kuickly #eet.

%y#pto#s o" acute insulin-induced hypoglyce#ia in hu#ans with and without >!!) Factor-analysis approach.) Aetrie$ed "ro# httpG//#edicaldictionary the"reedictionary co#/hypoglyce#ia on (ugust 88.? Hepburn !(. di&&iness. or ha$ing con$ersation shi"t gears into debate or argu#ent as alcohol+s inhibition di#inishing e""ects begin to be "elt >#paired Fudg#ent and di#inished inhibitions #ay ha$e established nicotine use cues associated with hearing #usic. drowsiness.? 1ach hit o" nicotine ser$ed as a spoon pu#ping stored glucose into our bloodstrea# $ia our body+s "ight or "light pathways >t allowed us to skip break"ast and possibly lunch without experiencing 7. et al. anxiety. i" you do drink... "eeling the beat. Holu#e 79(77). or li#iting alcohol use so as to allow yoursel" greater conscious and rational control 6onsider drinking a bit slower than nor#al. 6auses o" low blood sugar in non-diabetics include skipping or delaying #eals. away "ro# other potential use associations :nce able to drink alcohol without using nicotine it+s ti#e to extinguish other nicotine-alcohol use associations 6onsider not using any alcohol during your "irst encounter with other potential alcohol-nicotine use situations.. National >nstitutes o" Health. National >nstitute o" !iabetes and !igesti$e and Jidney !iseases. #ake sure that dri$ing a $ehicle is not part o" the plan -. reFection. spacing drinks "urther apart or drinking water or Fuice between alcoholic drinks 6o#bine your intelligence with baby steps Ha$e an escape plan and a backup plan and be prepared to deploy both %ince hal" o" all "atal $ehicle collisions in$ol$e alcohol use. acceptance. weakness. increased acti$ity or exercise and excessi$e alcohol 7. 'ages 494-4B. partying. )arch 8==< 7. !iabetes 6are. "ear. 8==? 7. di""iculty speaking and blurred $ision 7. sweating. hypoglyce#ia (n d ) !orland+s )edical !ictionary "or Health 6onsu#ers (8==. con"usion. sadness or beginning to "eel drunk and turning to nicotine to sti#ulate the body+s ner$ous syste# %o how do we tackle alcohol-nicotine use associations3 6onsider the bene"it o" learning to use alcohol and extinguish your pri#ary alcohol-nicotine use associations in the sa"est en$iron#ent a$ailable (usually your ho#e).7. 2arning signs include an inability to concentrate. war#ness.The Journey Home 11" 5se cues could be associated with engaging in con$ersation while drinking.. singing karaoke. eating too little. . dancing. nausea. Foy. playing ga#es. tre#bling.. "lirting.oiding 'lood &ugar &3ing &ymptoms Hypoglyce#ia is a big word "or what occurs when our . N>H 'ublication No =<-<48. Hypoglyce#ia. hunger.blood sugar (or blood glucose) concentrations "all below a le$el necessary to properly support the body+s need "or energy and stability throughout its cells . No$e#ber 7447.

8==?. *ritish Journal o" 6linical 'har#acology. et al. "ro# !ictionary co# website 7.1 ! Freedom from Nicotine low blood sugar or hypoglyce#ic type sy#pto#s :ne o" reco$ery+s greatest challenges is learning to again properly "eed and "uel our body >t+s not a #atter o" consu#ing #ore calories but learning to spread the# out #ore e$enly o$er our entire day.= 2ilson T.Aenal clearance. which were no longer signi"icant a"ter < hours 7. )arch 8==?.renal.7-. 'ages 9. Holu#e 77(7). Hu#an glyce#ic response and phenolic content o" unsweetened cranberry Fuice.= . nor#alcalorie cranberry Fuice (8?= calories) upon blood sugar (nalysis "ound that while low-calorie cranberry Fuice (<? calories) and water produced no signi"icant changes in blood sugar le$els.= The word . Holu#e 78(. )easure#ent o" the renal clearance o" drugs.4 (s "or "ruit Fuices accelerating nicotine re#o$al. !ece#ber 74?7.8 hours Juice will not only help stabili&e blood sugar le$els. Holu#e 77(7).-B9 7. et al.. the heart pu#ps about 8=M o" our blood through our kidneys :ur kidneys "ilter approxi#ately B= gallons or 7?4 liters o" blood daily This results in re#o$al o" about two Kuarts o" waste products and extra water.8 The #ore acidic our urine. the Kuicker nicotine is re#o$ed "ro# the bloodstrea# 7. is de"ined as the $olu#e o" blood "ro# which a che#ical such as nicotine is co#pletely re#o$ed by the kidney in a gi$en a#ount o" ti#e (usually a #inute) 7.). #eans . 'ages 9..7 ( controlling "actor in deter#ining renal clearance rate is the pH le$el o" urine produced by our kidneys 7. which pass to the bladder as urine 7. )arch 8==?. by eating s#aller portions o" healthy "oods #ore "reKuently (s an aid in blood sugar stabili&ation. Journal o" )edicinal Food.8 Tucker 0T.o" or relating to the kidneys . no sugar added and a$oid "ruit soda drinks and aides 6ranberry Fuice is excellent ( 8==? study exa#ined the e""ects o" drinking 9?= #illiliters or 7.-B9 7. ounces o" unsweetened. Hu#an glyce#ic response and phenolic content o" unsweetened cranberry Fuice. unless diabetic or otherwise prohibited by your health or diet. . Journal o" )edicinal Food. we reco##end de$oting the #oney you would ha$e spent in purchasing nicotine toward purchase and use o" so#e "or# o" natural "ruit Fuice "or the "irst . 'ages .4 2ilson T. it will aid in accelerating re#o$al o" nicotine "ro# our blood *ut don+t o$er do it or go beyond three days as Fuice tends to be rather "attening )ake sure it+s 7==M natural Fuice.7 renal clearance (n d ) The (#erican Heritage !ictionary o" the 1nglish @anguage. that nor#alcalorie cranberry Fuice resulted in signi"icantly higher blood glucose concentrations within <= #inutes. Fourth 1dition Aetrie$ed (ugust 8=.

#etabolis#. adding extra "ruit and $egetables to your diet will aid in helping stabili&e blood sugars. 2hat we don+t know is i" #ost within the greater "ruit and $egetable group were si#ply #ore health conscious to begin with. 1""ect o" grape"ruit Fuice on cytochro#e '9B= 8(. being neutral The "urther below . 6linical 'har#acology and Therapeutics. (pril 8==. 7. to as low as Fust 7.7. renal clearance o" nicotine #ay be as high as .The Journey Home 1 1 ( 8==. No$e#ber 8==.9 the below "luids ha$e the "ollowing pH rangesG ● ● ● ● ● ● ● ● ● 6ranberry Fuice 0rape"ruit Fuice 'ineapple Fuice :range Fuice (pple Fuice 'rune Fuice Hegetable Fuice To#ato Fuice )ilk 8<-8B 84-<< <<-<.< The study "ound that e$en i" the grape"ruit Fuice was hal"strength that nicotine+s renal clearance rate increased by . 'ages B88-B<= 7. = 7..? !epending upon urinary "low rate. Haibach J'. the greater its alkalinity (ccording to the F!(. et al. kinetics and bio#arkers. 'ages 84-. Holu#e ?=(B). a substance is. et al. )ay 87.B *enowit& N@.== #illiliters per #inute in acidic urine ha$ing a pH o" 9 9. the greater its acidity The higher a substance is abo$e . as co#pared to when drinking 7 liter o" water (8<7 #illiliters o" nicotine-"ree blood produced per #inute using grape"ruit Fuice $s 78< #illiliters o" blood when drinking water) 7. ( @ongitudinal 1$aluation o" Fruit and Hegetable 6onsu#ption and 6igarette %#oking Nicotine E Tobacco Aesearch.< Hukkanen J. <<-98 <9-9= <4-9= <4-9< 97-9.9 5 % Food E !rug (d#inistration...= 7. et al. Nicotine che#istry. 6enter "or Food %a"ety E (pplied Nutrition. . study "ound that drinking one liter o" "ull-strength grape"ruit Fuice (<9 ounces or about 8 pints) will increase the rate by which the kidneys re#o$e nicotine "ro# blood plas#a by ??M..9-. and thus #ore #oti$ated 7.?M (874 #illiliters per #inute) The pH scale ranges "ro# = to 79 with . #illiliters per #inute in alkaline urine ha$ing a pH o" . (pproxi#ate pH o" Foods and Food products. and #ay aid in helping di#inish weight gain ( 8=78 study "ound that the odds o" success"ul s#oking cessation "or 79 #onths a#ong the oneKuarter o" study participants consu#ing the greatest a#ount o" "ruits and $egetables daily was three ti#es greater than a#ong the one-Kuarter consu#ing the least 7. and nicotine renal clearance. Handbook o" 1xperi#ental 'har#acology 8==4L Holu#e 748). 8=78 .B (side "ro# Fuices.

continuous ca""eine consu#ption with s#oking cessation has been associated with #ore than doubled ca""eine plas#a le$els %uch concentrations #ay be su""icient to produce ca""eine toxicity sy#pto#s in s#oking abstinence conditions . Jan-Feb 744. excite#ent. so as to a$oid needless sy#pto#s 9our 'lood Caffeine 4e. ner$ousness (anxiety). Fourth 1dition.a signi"icant linear increase in ca""eine sputu# le$els across < weeks post cessation.? 7.? %y#pto#s o" ca""eine intoxication ha$e been seen with as little as 7== #illigra#s o" ca""eine daily. a "lushed "ace. 'age 8<8 . 6a""eine >ntoxication.4 (#erican 'sychiatric (ssociation.ca""eine Fitters. increased urination and gastrointestinal co#plaints >ntoxication sy#pto#s seen when #ore than 7 gra# o" ca""eine is consu#ed per day include #uscle twitching.9 #illiliters per #inute in non-s#okers 7. ra#bling "low to thoughts and speech.1 Freedom from Nicotine *ut don+t o$erdo it Ae#e#ber. Holu#e 88(7). (n earlier study "ound that the clearance rate o" ca""eine "ro# blood plas#a a$eraged 779 #illiliters per #inute in nicotine s#okers and . The i#pact o" ca""eine use on tobacco cessation and withdrawal. tea lea$es and cocoa beans The Kuestion during early reco$ery is. (ddicti$e *eha$ior. once nicotine use ends. concentrations reached 8=<M o" baseline "or the ca""eine user . Hepatology.4 7. . 'ages BB-.4 )ost o" us can handle a doubling o" our daily ca""eine intake without getting the Fitters *ut how can we tell whether the anxieties we "eel are related to nicotine cessation or to too #uch ca""eine3 >t isn+t easy 1xperi#ent with an up to B=M reduction in daily ca""eine intake i" at all concerned *e care"ul not to reduce nor#al ca""eine intake by #ore than B=M unless you want to add the sy#pto#s o" 7. our pri#ary obFecti$e is to stabili&e blood sugar during the #ost challenging portion o" reco$ery. )ay-June 74??. et al.. irritability and psycho-#otor agitation 7. or other sy#pto#s o" o$er-sti#ulation3 Nicotine so#ehow doubles the rate by which the body depletes ca""eine 2hat+s that #ean3 >t #eans that i" we were drinking two cups o" co""ee while using nicotine. >n"luence o" s#oking on ca""eine eli#ination in healthy $olunteers and in patients with alcoholic li$er cirrhosis..? Joeres A.B-B. irregular or rapid heartbeat. %wanson J(.three weeks a"ter cessation. inso#nia. can you handle a doubling o" your nor#al daily ca""eine intake without experiencing . and that .7. Text Hersion. !iagnostic and %tatistical )anual o" )ental !isorders. study. The study "ound . Holu#e ?(<). 'ages B..el 5ill /ouble 6a""eine is a #ild central ner$ous syste# sti#ulant "ound in co""ee beans. and #ay include restlessness. that the sti#ulant e""ect o" those two cups #ight now "eel like "our (ccording to a 744..

Holu#e 7. 'sychophar#acology.7 ounce cola be$erage . 'ages 7-84 7?7 National >nstitute o" Health.se#i sweet . 6a""eine. and associated "eatures. webpage updated =9/8</=?. se$erity.#g 8B#g 89#g 8=#g . i" we were a big ca""eine user. decreased contentedness. decreased energy. di""iculty concentrating.typical. decreased alertness. reach peak intensity at 8= to B7 hours.(7).7 ounce iced tea . drowsiness. healing and possibly our li"e to rest upon the presence o" a source o" support whose reliability is beyond our ability to control3 7?= Juliano @). it+s cheaper now 2e get twice the sti#ulation "or hal" the price Crutches ( crutch is any "or# o" reliance that is leaned upon so hea$ily in supporting or #oti$ating reco$ery..deca""einated The sti#ulant e""ects o" a 89#g so"t drink be"ore bed or a 8=#g chocolate bar could now "eel like two sodas or two chocolate bars 6onsider a #odest reduction o" up to one-hal" i" experiencing di""iculty "alling to sleep @ook at it this way.The Journey Home 1 $ ca""eine withdrawal to those o" nicotine withdrawal 6a""eine withdrawal sy#pto#s can include headache. National Toxicology 'rogra#. and a "oggy #ind %y#pto#s typically begin 78 to 89 hours a"ter ca""eine use ends. "atigue.? ounces so#e so"t drinks .? ounces drip brewed . thing or acti$ity3 2hy risk sudden re#o$al3 2hy allow our "reedo#. et al.? ounces instant baker+s chocolate . incidence. in $arious substancesG7?7 ● ● ● ● ● ● ● ● ● ● ● ● ● ● ?B#g ?=#g . ( critical re$iew o" ca""eine withdrawalG e#pirical $alidation o" sy#pto#s and signs. and nor#ally last 8 to 4 days 7?= The "ollowing is a sa#pling o" the nu#ber o" #illigra#s (#g) o" ca""eine . irritability. co""ee . httpG//cerhr niehs nih go$/co##on/ca""eine ht#l . place.? ounces brewed tea .B#g 9=#g 9=#g 8?#g 8.7 ounce ser$ings tea . that i" suddenly re#o$ed would signi"icantly ele$ate risk o" relapse 2hy lean hea$ily upon any person.? ounces chocolate #ild be$erage chocolate "la$ored syrup co""ee . :ctober 8==9.energy drinks.? ounces dark chocolate . depressed #ood.? ounces percolated espresso .#g B#g 9#g <#g co""ee .

8==8 . to their sy#pathies. to wanting without use o" any crutches 2aiting "or another nicotine dependent person to Foin us in reco$ery is a delay tactic 2e+re waiting "or a crutch 2hile wonder"ul when able to share co#ing ho#e with a spouse. co##ents.1 + Freedom from Nicotine Reco. picture your reco$ery standing entirely on its own 'icture your core #oti$ations and resol$e actually strengthening during #o#ents when those who we thought would be supporti$e are not Take pride in the "act that you are standing and saying .ery buddies . "a#ily #e#ber. lack o" dependency reco$ery understanding or indi""erence3 2hile there+s nothing wrong with enFoying their support when it+s there.no. (pril ?. only 7 in ? . signi"icant other. JA. what happens when they+re not3 2hy tie our "ate to the actions or inactions o" others. how #any s#okers ha$e e$er heard o" it3 %tatistically. e""ecti$e progra#s partner new ex-users with stable long-ter# ex-users %uccess"ul reco$ery isn+t about learning "ro# so#eone who #ay know less about success"ul cessation than we do >t isn+t about co#ing together to co##iserate or share addiction war stories %uccess is not dependent on being able to lean on a person who ended nicotine use with us. but understanding what+s reKuired to stand on our own >t+s about abiding by the @aw o" (ddiction (6hapter 8) 2hile obedience to the @aw pro$ides 7== percent odds o" success. it is i#possible "or either to relapse so long as neither allows nicotine back into their body Ao#eo and Juliet is the tragic tale o" a lo$e so great that it would rather be dead than apart 1ach year #illions surrender li"e itsel" rather than stop s#oking *ut this isn+t Ao#eo and Juliet being played out on so#e grand scale >t isn+t lo$e reaching "or a deadly che#ical but physical dependence upon one 7?8 'olito. serious drug reco$ery progra#s ne$er partner two new ex-users together %uch progra#s understand that risk o" relapse during early reco$ery re#ains high 'artnering newbies with newbies increases likelihood that should one relapse that the other will "ollow suit >nstead. !oes the :$er-the-counter Nicotine 'atch Aeally !ouble /our 6hances o" Duitting3 2hyDuit co#. "riend or co-worker. e#otions.'eople can ser$e as crutches 6reating and leaning hea$ily upon the expectation that so#e other person will beha$e in a supporti$e #anner is dangerous 2hile great when our expectations are "ul"illed. ti#e de#ands. who atte#pt reco$ery succeed in re#aining nicotine-"ree "or six #onths 7?8 That doesn+t #ean that two new ex-users na$igating reco$ery together can+t both succeed 2e see it all the ti#e >n "act.

Joel+s crutches article tells the story o" one o" his clinic participants turning to alcohol .7?B -lcohol or other drugs .No where is this #ore true than when dealing with addictions . (nnual %#oking-(ttributable )ortality. o"ten pro$es deadly :ne partner needs to be bra$e. 'ages <-77 7?9 6enters "or !isease 6ontrol.The Journey Home 1 1 2hat are the odds that nicotine addiction won+t be the cause o" ending a #arriage or other long-ter# relationship in which both are s#okers and both re"use to stop unless the other stops too3 %tatistically. . 'ages <==-<=<. article proclai#s.+.Take heart your pri#ary "ocus needs to be on your own NsuccessO now . go "irst. lesson and our #utual "ailure 7? years earlier > recall hoping that as a seasoned ex-user that > could now lend a hand in showing Ji# the way ho#e He succeeded (nd he+s still "ree today (s Joel+s . 7?< 2ald NJ and Hackshaw (J.)any progra#s use the phrase. roughly hal" o" adult s#okers s#oke the#sel$es to death The death toll is staggering %#oking is bla#ed "or 8=M o" all deaths in de$eloped nations 7?< Here in the 5 % .= . at 'age <=7 7?B %pit&er. 8==8.reco$ery buddy. Holu#e B8(7). . /ears o" 'otential @i"e @ost.. 6igarette s#okingG an epide#iological o$er$iew. )orbidity and )ortality 2eekly Aeport. *uddy %yste#s. writes Joel . J.*uddy %yste#s. January 744. she enthusiastically proclai#ed. and bla&e a trail ho#e that the other can e$entually "ollow There were a nu#ber o" ti#es during #y thirty-year struggle where > wanted others to pick #e up and carry #e ho#e > waited. that > relapsed too *ut the story had a healthy ending Ji# attended a 8==8 reco$ery se#inar > presented at the high school "ro# which #y daughters graduated %tanding on the auditoriu# stage. . (pril 78.*oy did > e$er drink #y brains out. the a$erage "e#ale clai#ed by s#oking loses 79 B years o" li"e expectancy. *ritish )edical *ulletin. in 74?9 > recall two things about that experience >t was the only ti#e during our "riendship that we+d e$er yelled at each other > also recall that within an hour o" learning that he had relapsed. and 1cono#ic 6osts 5nited %tates... you ha$e to gi$e it away. Holu#e B7. 744B-7444. (pril 84. > shared this crutch and . > got #y wish )y best "riend and > beca#e . +To keep it.*ut > did not s#okeC. Nu#ber 79.buddy syste#.%oon you will be the seasoned $eteran . while the a$erage #ales loses 7< 8 7?9 2aiting on our partner to be our . and waited and waited "or dear "riends to stop with #e Finally. today. 8===.reco$ery buddies. httpG//www ""n yuku co#/topic/78. .

. J. patch or lick >@ercise programs . legal or illegal. . illness or inFury #ade exercise i#possible3 1xercise is always bene"icial and > a# in no way trying to discourage acti$ity or exercise 7?. J. so#e crutches appear har#less For instance. or shoot up heroin. (nd to be a bit #ore inclusi$e.+ .1 < Freedom from Nicotine . chew.7?. no #atter how ludicrous or dangerous that acti$ity #ight be.. consider an exercise progra# that was started on your "irst day o" reco$ery *ut i#agine your #ind so tying the progra# to success"ul reco$ery that you beca#e totally con$inced that it was the pri#ary reason you were succeeding 2hat would happen i" your exercise "acility suddenly closed or i" bad weather.7?. 2hyDuit co#. and trading one dependency "or another (s Joel notes. or participate in any acti$ity.%he was so proud o" her acco#plish#ent.(t "irst blush.Two whole days without s#oking a single cigarette. %pit&er. to stop (d$ice such as this is disturbing . )arch 74. . 74?.>n #any o" these cases the end result will be a #ore signi"icant proble# than Fust the original proble#. any drug. or ad#inister lethal dosages o" arsenic or cyanide #ake any sense to anyone as practical ad$ice to stop s#oking. the co##ent +do whate$er it takes+ loses any real concept o" credibility . recalls Joel . 8==<.> guess that can be translated to taking any "ood.. .!oes the co##ent s#oke crack cocaine.>" not. transportation proble#s. %pit&er. 5sing alcohol.. writes Joel . to her being bo#bed out o" her #ind was a sa"e alternati$e to the deadly e""ects o" cigarettes . suggests Joel .(s "ar as stopping s#oking goes. to ne$er take another pu"".>n NstoppingO s#oking one should not start using any other crutches which #ight be dangerous or addicti$e . Aeplacing 6rutches.!o whate$er it takes to Kuit s#oking.do whate$er it takes. the ad$ice should not be +do whate$er it takes to stop s#oking. +do what it takes to stop.+ but rather. illegal drugs or addicti$e prescription #edications as nicotine cessation crutches also ele$ates the risk o" relapse due to di#inished inhibitions while using the# >t can "oster psychological associations that can present proble#s when unable to obtain or use the# (nd let+s not "orget the risk o" establishing a che#ical dependency upon the#. . dip. httpG//www ""n yuku co#/topic/78?BB . and when it co#es ti#e to deal with the new dependence he or she will o"ten relapse to cigarettes . writes Joel . Joel+s @ibrary. s#oking The new addiction can cause the person+s li"e to end in sha#bles. $ape. asks Joel3 .2hat it takes to stop is si#ply sticking to your co##it#ent to Ne$er Take (nother 'u""C. %o#e >nternet sites teach users to .Just 89 hours earlier > had #ade a special point o" #entioning the dangers o" replacing one addiction with another. 7?. or drink as #uch alcohol as it takes.

. not as a pri#ary source o" reco$ery #oti$ation >n your #ind. e-cigarettes. as can other oral hand-to-#outh substitutes "or cigarettes. anyti#e . what i" the co#pany hosting your online support site goes bankrupt or abruptly discontinues ser$ice3 'icture your reco$ery and resol$e re#aining strong e$en without a co#puter Hope "or the best yet prepare "or the worst 6onsider printing your "a$orite articles >" keeping an online reco$ery Fournal. take care not to lean too hea$ily upon the# 2hat i" your co#puter crashes and you can+t a""ord a new one3 2hat i" your >nternet ser$ice pro$ider has proble#s and its ser$ers crash "or a week3 2orse yet. oral tobacco or replace#ent nicotine products >n "act. one that carries no risks and can be done anywhere. picture continuing on and succeeding e$en i" it+s suddenly re#o$ed /ou+ll be "ine The next "ew #inutes are all we can control and each is entirely do-able 7?? Freedo# "ro# Nicotine . any new e#otion producing acti$ity or signi"icant li"estyle change can be leaned upon as a crutch .. wanting satis"action crutch. cigars.httpsG//www "acebook co#/groups/whyKuit/ .The >nternet can also beco#e a crutch 2hile online support groups such as Freedo#7?? or Turkey$ille7?4 can be extre#ely supporti$e. exercise is not a nicotine dependency reco$ery reKuire#ent Hiew your progra# in ter#s o" the direct bene"its it pro$ides. s#oking will be o" little concern *ut until that day. to stay "ree "ro# cigarettes all you need to do is . 6onsider building your reco$ery so as to enable it to stand entirely on its own >" you now reali&e that you ha$e de$eloped a crutch.Food can beco#e an .#ake sure it is one which you can #aintain "or the rest o" your li"e without any interruption. pipes.>" you are going to de$elop a crutch. see your reco$ery re#aining strong with or without it. writes Joel.httpG//www ""n yuku co# 7?4 2hyDuit+s Facebook 0roup .(bout the only crutch that co#es close to #eeting these criteria is breathing The day you ha$e to stop breathing.The Journey Home 1 ) Howe$er. and your ability and willingness to exercise as a bene"it rather than a reKuire#ent %nternet support . be sure to print or sa$e a copy e$ery now and then Ae#o$e as #uch risk as possible "ro# all sources o" support 6reate dependability and longe$ity by preser$ing what you dee# $aluable >@tra food . while bene"icial.Ne$er Take (nother 'u""C. . diary or log.aaah.

L also see 6ancer 6ouncil (ustralia.. (ddicti$e *eha$iors. any s#oking cessation product #anu"acturer whose #arketing suggests that "ew s#okers succeed in stopping on their own has already lied to us Truth is.8 hours to rid the body o" all nicotine3 2hat sense does it #ake to buy and use a prescription product that poses risk o" death. while appro$ed cessation products clobber placebo inside clinical trials. ne$er in history ha$e the coerci$e pressures upon s#okers to stop been greater The latest #agic cure $arenicline (6hantix and 6ha#pix) has been widely used since 8==.Aesearch shows that two-thirds to three-Kuarters o" ex-s#okers stop unaided. Aeplace#ent Nicotine+s Jilling Fields. #illions o" bra$e and highly #oti$ated users ha$e gi$en it a try (lso. Holu#e <7(B). %ince then. et al.) 747 !oran 6).. httpG//whyKuit co#/pr/=87778 ht#l .4M o" (ustralians Kuit s#oking cold turkey)L also see 6hap#an %. e?. decline in the 5 % adult s#oking rate was Fust 74= 'olito.e and smart .. %#oking status o" (ustralian general practice patients and their atte#pts to Kuit. (??M o" success"ul "a#ily practice patients stopped s#oking cold turkey with cold turkey doubling success rates "or NAT and Iyban)L also see 'olito.B?-. but a cessation con"idence crisis "or all still using Ne$er in history ha$e a greater array o" appro$ed s#oking cessation products pro#ised to double success rates %kyrocketing cigarette taxes and prices. each year #ore s#okers succeed by going cold turkey than by all other #ethods co#bined 74= Truth is. 'age <99. that they get clobbered Fust as badly by cold turkey in real-world use 747 %econd. JA. February 77. the s#oke-"ree air #o$e#ent sweeping the globe. according to the 6!6. JA.. 8=78. )acJen&ie A (8=7=) The 0lobal Aesearch Neglect o" 5nassisted %#oking 6essationG 6auses and 6onseKuences '@o% )ed . #ore than 8 B #illion 5 % s#okers s#oked the#sel$es to death between 8==9 and 8=7= /et.2e nicotine addicts ha$e been lied to by so #any "or so long that it+s growing harder and harder to belie$e anyone 6learly. doiG7= 7<.. February . )ay 8==. :ct ?. (. 8=7= (sur$ey "ound that . (re those who Kuit s#oking paying with their li$es because o" NAT+s "ailure3 *ritish )edical Journal. what logic is there in paying #oney to extend nicotine withdrawal "or weeks or #onths when it takes less than . during the six years between 8==9 and 8=7=. 'ages .1 * Freedom from Nicotine Cessation Products Dpen lies and hidden truths . )ost (ustralians still Kuit s#oking unassisted. 8=78. that you need to be a super-hero to do so *illions in #arketing ha$e been spent during the past three decades in getting us to "ear our natural reco$ery instincts > sub#it that it has already cost #illions their li$es *oth direct and indirect cold turkey bashing not only "oster di#inished expectations upon being hearing the "alsehood that your current atte#pt is twice as likely to "ail.7/Fournal p#ed 7===87. when our obFecti$e is longer li"e3 Cold tur2ey is fast# free# effecti. the #ost da#aging and deadly lie o" all is being told by those seeking to increase their product or procedure+s #arket share by "alsely suggesting that "ew nicotine addicts succeed in going cold turkey.:$er the years >+$e written #uch on this topic Two key points need #aking First. and a steady strea# o" new studies on the negati$e e""ects o" s#oking. 2hyDuit co#.(8)G e7===87.

The global research neglect o" unassisted s#oking cessationG causes and conseKuences. 8==. %#oking status o" (ustralian general practice patients and their atte#pts to Kuit. 2hyDuit co#. 6igarette %#oking (#ong (dults . 74? 'olito. 8==. that ha$e the#sel$es pro$en to double or e$en triple success rates For exa#ple.!o whate$er it takes to Kuit s#oking. we could co#bine our butter+s use with coping skills de$elop#ent. up to three Kuarters o" all s#okers continue to stop entirely on their own without use o" any product. or indi$idual or group counseling. JA. 'olito. ))2A HolB. No 9B 749 6!6.5nited %tates.. (ddicti$e *eha$iors. !oes the :$er-the-counter Nicotine 'atch Aeally !ouble /our 6hances o" Duitting3 2hyDuit co#. "ro# 8= percent to 74 percent 748.The Journey Home 1 " one percentage point. . '@o% )ed 8=7= Feb 4L. 6old Turkey Twice as 1""ecti$e as NAT or Iyban. 8==<. to share basic reco$ery insights needed to turn darkness to light 'retend that together we concoct a new #agic cessation product that we na#e *illy *ob+s @i#a *ean *utter 5nless our product so#ehow undercuts natural cessation (as seen with NAT).(8)Ge7===87. 8==?. 74. #agic herbs or to #oti$ate s#okers to undergo hypnosis. !oran 6).. nicotine gu#.=== "a#ily practice physicians >t "ound that ??M o" all success"ul ex-s#okers succeeded by going cold turkey. 8==B--8=7= 74B 6hap#an %. 74<. 74. )acJen&ie A . 8==. Holu#e <7(B). (pril ?. stop s#oking scapolo#ine shots in$ented by a Kuack now doing hard ti#e "or "raud. website or book 74B (nd that+s despite billions spent trying to get the# to purchase replace#ent nicotine (NAT).B?-.on-their-own . J. )ay 8==. et al. acupuncture or laser therapy ( 8==.2ill 6hantix really help #e Kuit s#oking3. >t+s why so #any o" us are e$entually clai#ed by our addiction >t+s the reason "or FFN-TJH. procedure. rather risky 6hantix or 6ha#pix pills. all o" which ha$e their own pro$en e""ecti$eness 748 %pit&er. (ustralian study "ollowed s#oking patients o" 7. )arch 74. 2e nicotine addicts #ake extre#ely easy prey 2hile nor#al to drea# o" painless cures. 749 Today. 'ages . Hital %ignsG 6urrent 6igarette %#oking (#ong (dults (ged S7? /ears --.5nited %tates. .. we won+t be able to con$ince the# otherwise >t would be a waste o" breath to try >t gets worse 2e can dra#atically in"late our 7=-77 percent success rate by creating a study in which our butter gets used in conFunction with other high Kuality reco$ery inter$entions.. (ugust 8B. we #ust not close our eyes to actual results in an arena where the #ost ridiculous or e$en "raudulent cessation sche#e i#aginable should statistically generate success testi#onials "ro# 7=-77M o" users at six #onths and BM at one year 74? These "igures re"lect the generally accepted odds o" success"ul s#oking cessation by those stopping entirely . JA. 2hyDuit co#. No$e#ber 8?..L also see 'olito. #onths The beauty/horror o" cessation "raud is that nearly all who succeed will deeply belie$e that our butter was responsible "or their success >n "act. )ay 74. nicotine inhaler or Iyban (bupropion) 74. JA. httpG//www ""n yuku co#/topic/78?BB 74< 6!6. beha$ioral therapy. 8==8 . 74. and that those going cold turkey were twice as likely to succeed as those using the nicotine patch. 7=-77 percent who use it should succeed and still be s#oke-"ree at .

. *iener..=-78.'ro$en to 2ork 99M. >#pact o" :$er-the-6ounter %ales on 1""ecti$eness o" 'har#aceutical (ids "or %#oking 6essation. an a9b8 Nicotinic (cetylcholine Aeceptor 'artial (gonist.8=< @ondon.. 8=9 %#okeFree @ondon. 8==8. Nicotine replace#ent therapy use a#ong a cohort o" s#okers. et al.8=B 744 6hantix @isa co##ercial . 8==B. personal reco$ery tool. %epte#ber 77.. 8==< 8=B (lberg (J. in-ho#e.(7) 'ages 9.M)3 '"i&er+s "i$e original $arenicline studies broke records "or the nu#ber o" counseling sessions.8=9 2estern )aryland. 6ontrast 'olito. ( prospecti$e cohort study challenging the e""ecti$eness o" population-based #edical inter$ention "or s#oking cessation. et al. '"i&er #arketing continues to award "ull credit to $arenicline 744 2hile appro$ed s#oking cessation products clobber placebo users inside clinical trials rich in support and counseling. et al. during which participants recei$ed up to 79 counseling/support sessions lasting up to 7= #inutes each by week 78 o" $arenicline use. Aole o" phar#acological aids and social supports in s#oking cessation associated with Duebec+s 8=== Duit and 2in ca#paign.>n studies. Tobacco 6ontrol. 8=78. 'ages 7. 'ages . 99M o" 6H(NT>Q users were Kuit during weeks 4 to 78 o" treat#ent (co#pared to 7?M on sugar pill) . Journal o" the (#erican )edical (ssociation. Journal o" (ddicti$e !iseases. 'ages 7=7-77< . 're$enti$e )edicine.7977 ht#l re$iewing the 8=77 Hughes 6hantix study (lso see the "i$e original '"i&er 6hantix studies which include 0on&ales ! et al. also see www 6hantix co# where the site+s ho#page stated on (ugust B. . No$e#ber 8. JA. et al. Facts and >ssues.8-..9 8=7 (lpert.). with up to twenty-"i$e To this day. )ay 8==9. !oes insurance co$erage "or drug therapy a""ect s#oking cessation3 Health (""airs ()illwood). @. HA.? 8=< 0o#e&-Ia#udio. 'ages 78. ). Harenicline. :nline First. Tobacco >n @ondon. bupropion (Iyban) and $arenicline (6hantix or 6ha#pix) clinical studies to date >#agine regular (( #eetings where alcoholics co#e together to educate and support #utual success"ul ongoing reco$ery >#agine the group+s support dyna#ics achie$ing a rather i#pressi$e reco$ery rate o" <B percent at six #onths Now i#agine so#eone trying to package and sell the progra# o$er-the-counter to alcoholics "or R8== as a stand-alone. 99M o" 6hantix users were Kuit during weeks 4 to 78 o" treat#ent co#pared to 7?M on sugar pillL. this success rate in"lation tactic has been used in nearly all NAT..>n studies. Holu#e 89(7). while suggesting that users would experience si#ilar odds How long would it take "or allegations o" consu#er "raud to begin "lying once it was noticed that 4<M buying and trying the progra# were relapsing to alcohol within six #onths (o$er-the-counter NAT+s six-#onth rate is .-BB.Q) . No$-!ec 8==8 Holu#e 87(. $s %ustained-Aelease *upropion and 'lacebo "or %#oking 6essationG ( Aando#i&ed 6ontrolled Trial J()( 8==. 8=78 8=8 *oyle A0. Holu#e <?(B). January 7=.8=7 )innesota. Holu#e 8??./ou Tube httpG//youtu be/%uwx8d=H.8-7. 6onnolly 0N. >s a 79M 6hantix success rate worth risking death3 June 79. Holu#e 84. with up to an additional 77 counseling/support sessions between weeks 7< and B8 o" "ollow-up 8== 'ierce J'.8== )assachusetts. 8=77 2hyDuit co# 'ress Aelease at httpG//whyKuit co#/pr/=. Nsee Figure 79O.8=8 Duebec. real-world per"or#ance has been a disaster 6ali"ornia.1$! Freedom from Nicotine 6o#bining high Kuality counseling or support with use o" *illy *ob+s @i#a *ean *utter would guarantee newsworthy results 5n"ortunately.

%#oking status o" (ustralian general practice patients and their atte#pts to Kuit.8=. i" > hand you a piece o" nicotine gu# or a nicotine lo&enge. 8==? 87= !ar A. Holu#e <<.. Nicotine E Tobacco Aesearch.@et #e ask you. (pril 8==B. )ay 8==. 8=? Hart#an () 2hat does 5% national population sur$ey data re$eal about e""ecti$eness o" nicotine replace#ent therapy on s#oking cessation3 'aper presented at 2orld 6on"erence on Tobacco or Health. and that+s within one week o" atte#pting to stop s#oking 87= 'retend "or a #o#ent that while still hooked and using.ery method and it isnCt cold tur2ey . 8==4. < to 9 ti#es as #any o" us will be correct as guess wrong. where consistent with !oran 8==. Holu#e 7== %uppl 8. that we hear about a new nicotine gu# study at a nearby #edical school that is o""ering participants three #onths o" "ree nicotine gu# There+s only one catch Hal" signing up "or the study will be rando#ly assigned to recei$e nicotine-"ree placebo gu# instead 2ould we stick around and allow oursel$es to be toyed with "or the next < #onths i" con$inced that we had been gi$en placebo gu# instead o" the real thing3 Neither did they >n study a"ter study. ?= to 4= percent o" study participants report a history o" prior stop s#oking 8=. 2ashington. et al. Duitlines and nicotine replace#ent "or s#oking cessationG do we need to change policy3 (nnual Ae$iew o" 'ublic Health.The Journey Home 1$1 Nottingha#.M who stopped unassisted succeeded at < #onths $ersus only 74M who used NAT or prescription #edication. 8B BM o" those stopping without #edication were still not s#oking at 7 year $ersus 7B BM o" NAT and 79 9M o" bupropion usersO 8=.8=? and 1ngland.O. Ferguson J. and whether or not it brought the# success Frankly. (ssigned $ersus percei$ed placebo e""ects in nicotine replace#ent therapy "or s#oking reduction in %wiss s#okers. 78-7B July 8==. 'ages <B=-<B< (< < ti#es as #any correctly deter#ined assign#ent)L also see Aose J1.<(8). (pril to !ece#ber 8==.. how long will it take you to tell #e whether or not it really contains nicotine or is instead a nicotine-"ree placebo look-a-like3 Not all o" us can do it Howe$er. June <=. !oran 6). 'recessation treat#ent with nicotine patch signi"icantly increases abstinence rates relati$e to con$entional treat#ent. and also that a#ong hea$y s#okers o" greater than 7B cigarettes that 7BM o" unassisted succeeded $ersus 4M who used NAT or prescription products) 8=4 5J NH%. (ddiction. (ddicti$e *eha$iors. (pril 8=78. Kuick and easy to generate (nd success"ul exusers ha$e absolutely no reason to lie about how they "inally achie$ed success *ut NAT stakeholders Kuickly dis#iss such sur$eys as . (ustralia. et al. (see Table 7 indicating that a#ong light s#okers o" less than 7B cigarettes per day that 8. 'ages <97-<B. 'ages B4-. The 1nglish s#oking treat#ent ser$icesG one-year outco#es. Holu#e .8=. !6 Full Text a$ailable httpG//whyKuit co#/NAT/studies/Hart#anTN6>TNAT pd" (see '!F pages << to <?)L also see 'ierce J'. Nsee Table . et al. Journal o" 6onsulting and 6linical 'sychology. the 5nited %tates. %tatistics on NH% %top %#oking %er$ices in 1ngland.. (pril 7. (pril 8==B. They argue that we can+t trust s#okers and ex-s#okers to correctly re#e#ber the #ethod they used. and did so within one week o" Kuitting . what cannot be trusted and should be dis#issed as unscienti"ic is all s#oking cessation clinical trial "indings whose $alidity is grounded in use o" placebo controls Placebo isnCt a reco. et al. where 9 ti#es as #any placebo patch users correctly deter#ined their placebo assign#ent as guessed wrong.8=4 it should bother all o" us that a"ter nearly three decades o" widespread use that real-world cessation sur$eys continue to show that those buying and using appro$ed products "ail to per"or# better than those stopping entirely ontheir-own %uch cessation #ethod sur$eys are inexpensi$e.4 Nsee Table .unscienti"ic .

'ages 7=<. as they would ne$er recei$e any phar#a #oney or research proFects again The industry cannot per#it intellectually honest studies as they would cost it billions in pro"its %#oking cessation clinical trial research is increasingly $oid o" scienti"ic integrity )ost calling 877 'olito JA. greeting and de"eating their withdrawal syndro#e 2hy are there no head-to-head clinical studies pitting #edicine against cold turkey3 *ecause i" honest co#petition had occurred there would be no need "or this explanation Nearly all cessation researchers ha$e accepted "unding and/or personal pay#ents "ro# the phar#aceutical industry >t is not reasonable to expect "inancially con"licted researchers to bite the hand that "eeds the#. )eta-analysis rooted in expectations not science. et al. 6anadian )edical (ssociation Journal. 6anadian )edical (ssociation Journal. %#oking cessation trials. .878 >t teaches that anyone asserting that NAT studies were blind is not being honest. bupropion or $arenicline 87< 5nlike those going cold turkey.877 /ou cannot "ool cessation sa$$y nicotine addicts as to whether or not brain dopa#ine pathway wanting is being satis"ied or not ( June 8==9 study was entitled .The blind spot in the nicotine replace#ent therapy literatureG (ssess#ent o" the double-blind in clinical trials . (ddicti$e *eha$iors. 'olito JA. >t+s why use o" placebo controls in s#oking cessation studies has ser$ed as a license to steal (s > wrote in a letter to the 6anadian )edical (ssociation Journal published in No$e#ber 8==?. JA. 1-@etter. Holu#e 7.phar#acologic treat#ent o" che#ical dependency #ay be the only known research area in which blinding is i#possible . Flawed research eKuates placebo to cold turkey.. what $alidity would there be in our gu# study "inding that twice as #any nicotine gu# users succeeded in stopping s#oking as those chewing placebo gu#3 >#agine the lack o" intellectual integrity reKuired to label $ictory by de"ault.1$ Freedom from Nicotine atte#pts Those atte#pts taught the# to recogni&e the onset o" their withdrawal syndro#e The #ore prior atte#pts they had #ade. 2hy cessation blinding concerns di""er "ro# other clinical trials.. those seeking "ree . 'ages . 8==? 878 )ooney ). 8==?L and a "ollow-up e-letter rebutting phar#acology #eta-analysis editors+ suggestion that blinding issues in drug addiction studies are no di""erent than concerns seen in other studies. 6anadian )edical (ssociation Journal. Holu#e 84(9). July 7. )arch 78.-7=<?L also see original online e-letter selected "or publication. but those wanting to stop s#oking cold turkey ha$e ne$er been in$ited to co#pete in clinical trials against sel"-selecting s#okers seeking #onths o" "ree replace#ent nicotine. 'olito JA. $ictories rooted in "rustrated expectations.#edicine. June 8==9. . 1-@etter. 8==. No$e#ber 4. No$e#ber 8==?. as ha$ing been .science-based .<-. The blind spot in the nicotine replace#ent therapy literatureG (ssess#ent o" the double-blind in clinical trials. Foined the study in hopes o" di#inishing.4. not #eeting. the #ore expert they beca#e at recogni&ing withdrawal+s onset >" true. as "ar #ore study participants correctly deter#ine their assign#ent as guess wrong This #ight surprise you. 2hyDuit co#.?9 87< 'olito.

is that placebo pro#ises the greatest #argin o" $ictory possible and the biggest news headlines (lso. bupropion and $arenicline studies. !eclaration o" Helsinki. June 74. %eoul. and then see how the new #ethod being e$aluated co#pares to the best3 'rinciple <8 o" the 2orld )edical (ssociation+s (2)() !eclaration o" Helsinki co##ands that the . why not instead use the best pro$en treat#ent as the study+s control. are de#onstrated 87B How #any desperate study participants who were down to their "inal opportunity ha$e s#oking cessation researchers needlessly killed3 !o they care or was #oney #ore i#portant3 :ne reasons researchers use placebo instead o" the . unless a tie. 1thical 'rinciples "or )edical Aesearch >n$ol$ing Hu#an %ubFects. no co#pany econo#ic interest gets har#ed 5n"ortunately. #aker o" Nicorette gu#.best current pro$en inter$ention. (dopted by the 7?th 2)( 0eneral (sse#bly. Helsinki. $isited !ece#ber 8==?. and last a#ended by the B4th 2)( 0eneral (sse#bly. searchG placebo U s#oking 87B 2orld )edical (ssociation. risks. the National >nstitute o" Health+s clinical trials registry identi"ies #ore than 8== new s#oking studies that are using placebo controls 879 2hy3 >t+s si#ple >t+s all about #oney How #any study participants assigned to placebo are "acing their "inal cessation opportunity be"ore experiencing a s#oking induced heart attack. when nearly all agree that placebo a""ords study participants the worst possible odds o" success Today. the Nicoder# 6D patch and Iyban 2ould you want any o" your products losing to another3 'har#aceutical co#panies a$oid risk o" de"eat in head-to-head product co#petition by use o" a control that isn+t a real cessation #ethod This way. in pitting cessation products against each other. Finland. burdens and e""ecti$eness o" a new inter$ention #ust be tested against those o" the best current pro$en inter$ention. the li$es o" clinical trail participants are being sacri"iced by a near ethic-less headline seeking s#oking cessation research industry that+s dri$en by inco#e and study "unding 879 National >nstitute o" Health. :ctober 8==? . one #ust win and one #ust lose Think about 0laxo%#ithJline. or being diagnosed with ter#inal cancer or e#physe#a3 >nstead o" subFecting the# to the worst cessation #ethod known (placebo). www 6linicalTrials go$.9. stroke.co#pelling and scienti"ically sound #ethodological reasons.The Journey Home 1$$ the#sel$es researchers are now little #ore than glori"ied sales#en 2e ha$e now seen #ore than 8== placebo-controlled s#oking cessation NAT. the 6o##it nicotine lo&enge.bene"its. and that placebos should not be used unless .

et al.#edicine. Tobacco 6ontrol. 87.6linical s#oking cessation studies re"lect the worst Funk-science e$er perpetrated upon hu#ans Aegret"ully. %hi""#an.M o" success"ul gu# nicotine users were still hooked on the gu# at six #onths 87. "ro# #eaning ending nicotine use to replacing it They re#ained silent as the phar#aceutical industry re-labeled a natural poison . education or support Aesearchers "ound that only . )arch 8==<. %hi""#an %. by #aking "inancial donations towards proFects that the industry wants the 6!6 to study :nline docu#ents at www cdc"oundation org suggest that the a#ounts actually paid by cessation product #akers are secret 2hat isn+t secret is the partnership between the 6!6 and the industry 2hat percentage o" o$er-the-counter (:T6) NAT users are still not s#oking at six #onths or one year3 2ould this be i#portant to know3 > challenge you to locate an answer to this i#portant Kuestion on any go$ern#ent. to so#eone who continues sti#ulation by use o" NAT. e-cigarettes. co#bined and a$eraged all se$en :T6 NAT patch and gu# studies 87. %epte#ber 8==<. purchase or are gi$en the product. > struggled trying to understand why go$ern#ent health o""icials actually discourage natural cessation For years. intelligent and reasoned decisions3 5ntil recently. et al . a product with a 4<M "ailure rate >t+s actually worse The sa#e industry consultants also published a No$e#ber 8==< study which "ound that as #any as . Tobacco 6ontrol. > toyed with the possibility that health bureaucrats had grown la&y. 'ages 87-8.therapy . co##ercial or health website ad$ocating NAT use ( )arch 8==< study. (nd why total silence when seeing apples co#pared to oranges3 2hat sense does it #ake to co#pare the acco#plish#ent o" so#eone who has stopped using nicotine to sti#ulate brain dopa#ine pathways. and then use it without any "or#al counseling. . Hughes. JA. don+t read cessation studies. Iyban.M o" :T6 study participants were still not s#oking at six-#onths That+s right. "indings that would aid users in #aking in"or#ed. and ter#ed its use . those paid or pro"iting by knowingly engaging in nicotine shell ga#es. 6hantix or 6ha#pix3 *ut who has greater "ault.1$+ Freedom from Nicotine 5hat 'ig Pharma doesnCt 3ant us to 2no3 . are generally stupid or si#ply don+t care >t wasn+t until July 8=78 that > learned about the 6!6 Foundation 1stablished by 6ongress in 744B. or go$ern#ent agencies that continue to hide population le$el cessation #ethod "indings. ( #eta-analysis o" the e""icacy o" o$er-the-counter nicotine replace#ent.cessation. conducted by paid NAT industry consultants. s#okeless tobacco. real scientists turned their heads as "inancial stakeholders rede"ined . 'ages <7=-<7. :b$iously these were two di""erent studies 87. Holu#e 78. Holu#e 78(<). %. 'ersistent use o" nicotine replace#ent therapyG an analysis o" actual purchase patterns in a population based sa#ple. :T6 studies are i#portant because their design is as close as possible to the way these products are used in the real world %tudy participants si#ply walk into the phar#acy. it+s a non-pro"it organi&ation in which corporations such as 0laxo%#ithJline and '"i&er partner with the 6!6.

because we are in "act super-heroes *ut i" a#ong the 4< out o" 7== "irst ti#e :T6 NAT users who Kuickly relapse.The Journey Home 1$1 1$en so. the odds o" success "or the repeat NAT user dra#atically decline with each "ailure 2hy would anyone hide this data3 Nicotine addicts are also not told that by 8==< at least <. 'ages <7=-<7.>+# a 89 year old #ale who s#oked cigarettes "or about . 'ersistent use o" nicotine replace#ent therapyG an analysis o" actual purchase patterns in a population based sa#ple. New /ork Ti#es. et al. 'age B<<B<4L also see 0ourlay % 0 . . >+# now horribly addicted to the gu# . 8==9 . !ouble blind trial o" repeated treat#ent with transder#al nicotine "or relapsed s#okers. doing the work 87? Tonnesen '. we need to na$igate withdrawal once use ends Aeplace#ent nicotine use de"ies the $ery purpose o" withdrawal and reco$ery. Tobacco 6ontrol. > challenge you to locate an answer to this rather i#portant yet ele#entary Kuestion on any go$ern#ent or health organi&ation website ad$ocating use o" replace#ent nicotine by nicotine addicts The phar#aceutical industry. (pril 744<. 'ages <. ( Duitter+s !ile##aG Hooked on the 6ure. deli$ering up to 8BM #ore nicotine 2e ha$e no reason to belie$e that the percentage o" current NAT users now hooked on the cure isn+t cli#bing @et #e share the "irst paragraph o" an e#ail > recei$ed . '. 744B Holu#e <77. the ti#e needed to #o$e beyond nicotine+s in"luence NAT users are not breaking "ree because o" weeks or #onths spent toying with replace#ent nicotine. (ddiction.M o" all continuing nicotine gu# users were chronic long-ter# users o" greater than . or a#ong the nearly 7==M who "ail during a second or subseKuent atte#pt. *ritish )edical Journal. 874 %hi""#an %. Aecycling with nicotine patches in s#oking cessation. the #ath lea$es you wondering i" anyone actually breaks "ree "ro# nicotine by chewing it 2hat are the odds o" success during a second or subseKuent NAT atte#pt3 !o the user+s odds i#pro$e or get worse the second ti#e around3 (gain. )ay 8. Holu#e 78(<). the nicotine lo&enge "ully dissol$es. that your odds during a second patch atte#pt drop to near &ero 87? 5nlike cold turkey. go$ern#ent health agencies and health non-pro"its ha$e known since as early as 744< that i" you ha$e already tried and "ailed while using the nicotine patch.. et al. >" able to get our brain+s dopa#ine pathways adFusted to "unctioning without nicotine while at the sa#e ti#e continuing to use it. to "orget or ignore Hence. years until stopping 8 years ago 5n"ortunately. #onths 874 5nlike the gu#. where each "ailed atte#pt actually increases the odds o" e$entually sel"disco$ering the @aw o" (ddiction. %epte#ber 8==<. your brain dopa#ine pathways are "unctioning as designed They #ade a circuitry-acti$ating e$ent (nicotine+s arri$al) extre#ely di""icult.us. et al. > did so by switching to Nicorette >n a horror story that >+# sure you+$e heard do&ens o" ti#es.<-<. we should be extre#ely proud. which traps nicotine. in the short ter#.L also see *artosiewic&. but in spite o" ha$ing done so Their success is testi#ony to their dri$e and deter#ination 6ore drea#s and desires "or "reedo# are not altered by standing in "ront o" any weaning product or e$en *illy *ob+s @i#a *ean *utter >t is . Holu#e ??(9).

Holu#e . 'ages . et al..89L Tsukahara H. that decreased sense o" taste was B < ti#es greater.<M o" $arenicline users were still not s#oking as co#pared to 9?M 88= (ubin HJ. disturbances in attention x9 B.you. who put its lessons to work. "latulence x9. (pril 8=7=. without signi"icantly o""setting greater odds o" success3 1ngland+s %top %#oking %er$ices #ay o""er the highest caliber go$ern#ent sponsored cessation ser$ices o" any nation %er$ices include "ree indi$idual or group counseling and support ( 8==? study analy&ing progra# per"or#ance "ound that at "our weeks a"ter starting $arenicline use (6ha#pix in the 5J) that .1$< Freedom from Nicotine %o long as we keep our day P7 drea#s $ibrant and ali$e long enough to beco#e entirely co#"ortable within nicotine-"ree skin. Holu#e .= patch users that the likelihood o" a 6hantix users experiencing $o#iting was B B ti#es greater. et al. we+ll e$entually be "ree to award "ull credit to any product or procedure we desire *ut should FFN-TJH ser$e as a tool in aiding your reco$ery. di&&iness x8.7. you who did all the li"ting.( "ew words o" caution about $arenicline (6hantix and 6ha#pix) Ne$er in the history o" cessation products ha$e we seen such a wide array o" serious side e""ects. Thorax. 6irculation Journal.79. $arenicline "ailed to show statistical signi"icance o$er NAT when assessing the percentage o" users within each group who were not s#oking at 89 weeks 88= The (ubin study notes that two $arenicline users experienced se$ere depression. abdo#inal pain xB. Holu#e 8<(B). with suicidal ideation causing one to be hospitali&ed 77 days a"ter ending use >t "ound that a#ong <. 'ages 9.. 1""ecti$eness o" $arenicline "or s#oking cessation at 8 urban acade#ic health centers. diarrhea x8. (ugust 8==?. sa"ety and withdrawal sy#pto#s (the HN-%11%(2 study). 'ages .7-. only < studies ha$e pitted $arenicline against NAT. (ubin 8==?.. including death 2e cannot accurately predict who will and will not sustain har# 2hat can be asserted with con"idence is that $arenicline is not the #agic cure or nearly as e""ecti$e in realworld use as #arketing suggests %o "ar. constipation x<.<(?). including risk o" death. 6hantix users and <. Tsukahara 8=7= and !helaria 8=78 >n each.?L and !helaria AJ.Chanti@ = Champi@ . ( rando#i&ed controlled open co#parati$e trial o" $arenicline $s nicotine patch in adult s#okersG e""icacy. July 8=78.-. and the glory is 7== percent yoursC Harenicline .9(9).9 . 1uropean Journal o" >nternal )edicine. headaches x8. nausea x9. Harenicline $ersus transder#al nicotine patch "or s#oking cessationG results "ro# a rando#i&ed open-label trial. with 8 < ti#es as #any 6hantix users co#plaining o" "atigue !oes it #ake any sense to assu#e signi"icantly increased risks. do understand that it was .

and B7M who stopped s#oking without use o" any product 887 2hile at "irst blush it #ight appear that $arenicline has the lead. suggests Joel 887 5J NH%.@ets hope not too #any #iracle products "or s#oking cessation get introduced in the "uture as it #ay result in skyrocketing s#oking rates..4 Nsee Table .Nicotine gu# was "irst appro$ed "or use in (#erica in 74?9. (pril 8==B. 8==< 88B %pit&er. open-label study pitting cold turkey against $arenicline or NAT !oing so #ay produce a cold turkey $ictory that would destroy the industry+s golden goose (lso.88B . "our patches were appro$ed "or prescription use >n 744. but that the dropo"" stalled in the 744=s He "inds it curious because that+s when phar#a industry NAT started experiencing widespread use . that $arenicline will likely per"or# si#ilar to NAT but well behind cold turkey !on+t expect any researcher to e$er include a copy o" FFN-TJH or Joel+s Ne$er Take (nother 'u"" as part o" any "air. J. keep in #ind that these are "ourweek results and that both $arenicline and NAT users still "ace another 9-? weeks o" .O 88< %pit&er. that only 7B 8M o" NAT users and 79 9M o" bupropion (Iyban) users were still not s#oking *ringing together all we so "ar know suggests that when exa#ining one-year rates.2ho to *elie$e3 Joel+s @ibrary. J. et al. 8==9 . Nsee Table . 9= /ears o" 'rogress3 Joel+s @ibrary.. any researcher bold enough to conduct such a study would ne$er recei$e phar#a industry study "unding again JoelCs poll suggestion . all controls broke loose as the gu# and two o" the "our patches went o$er-the-counter and Iyban (bupropion) was Fust co#ing into the "ray . as early as 74?9 88< He encourages those conte#plating using industry products to take their own poll o" all success"ul long-ter# ex-users who ha$e re#ained nicotine-"ree "or at least a year 889 He encourages us to belie$e our own sur$ey "indings Joel re#inds us that s#oking declined "ro# 98M to 8<M o$er the past 9= years. by prescription only >n 7447 and 7448. (ddiction.O. Joel+s @ibrary. 'har#acological 6rutches. %tatistics on NH% %top %#oking %er$ices in 1ngland.Joel has also written extensi$ely on phar#a industry cessation products He was warning about nicotine gu#+s ability to "oster relapse or beco#e a crutch. (pril to !ece#ber 8==. 8==? 888 Ferguson J. Holu#e 7== %uppl 8. 'ages B4-.The Journey Home 1$) using nicotine replace#ent products (NAT) such as the nicotine patch.treat#ent. gu# or lo&enge. Duitting )ethods . J. (pril 7. 74?9 889 %pit&er. be"ore trying to adFust to li$ing and "unctioning with natural brain dopa#ine sti#ulation The only long-ter# 1nglish e$idence is "ro# an (pril 8==B study that exa#ined one-year success rates 888 That study did not include $arenicline as it wasn+t yet on the #arket >t "ound that while 8B BM o" those who atte#pted to stop without using any phar#a product were still s#oke-"ree at one year. The 1nglish s#oking treat#ent ser$icesG one-year outco#es.

that they should get o"" that stu"" because they are so irritable that they are ruining your day.! No person+s co##ent.ust give u"-! !I this is what you are li*e not s'o*ing+ or . nausea. i" analy&ed by any real thinking person. a coworker or Fust an acKuaintance >t is #uch #ore unco##on that the person expressing it is a parent 88. 2hat+s o"ten o$erlooked. all drug addicts who success"ully reco$er #ust gi$e-up their drug >n "act. suggests Joel . all who success"ully arrest their dependency e$entually go cold turkey >t is then and there that the rule "or staying "ree beco#es the sa#e "or all at a ti#e no nicotine Fust one day Negati. %pit&er. (s Joel notes.ods sa*e+ go bac*-! !I)' trying but 'y s'o*ing riends laugh+ tell 'e I)ll ail and o er 'e s'o*es. look. >t+s co#parable to telling so#eone on che#otherapy and in a really bad #ood due to hair loss. such co##ents are .#g nicotine patch deli$ers the nicotine eKui$alent o" s#oking se$en cigarettes a day >n the end. a child o" the s#oker. laugh. because #ost people recogni&e that che#otherapy is a possible last ditch e""ort to sa$e the other person+s li"e . February 7B. Negati$e %upport "ro# :thers. a "riend.The decision to stop the treat#ent is a decision to die %o we put up with the bad ti#es to help support the patients e""ort to sa$e his or her li"e . the person stopping has to know it "or hi# or hersel" :thers #ay ne$er really appreciate the concept.e &upport !(ou)re such a bas*et case+ you should . but the person stopping has to . stare or o""er can destroy our "reedo# :nly we can do that (ccording to Joel. #ost o" the ti#e the person #aking co##ents or o""ers such as these has not considered their i#plications 88. re#inds Joel. httpG//""n yuku co#/topic/8<=74 . is that stopping s#oking too is an e""ort to sa$e their li"e . the co##ent won+t be #ade.:" course.2hile others #ay not i##ediately appreciate that "act. 8==7. and other horrible side e""ects.1$* Freedom from Nicotine 2hy delay and extend withdrawal and neuronal re-sensiti&ation "or weeks or #onths3 Jeep in #ind that a .usually "ro# a spouse. . J.

! !I)' a bartender. they ha$e experienced the# since they were in"ants The natural parental instinct is not to hurt the# when they are in distress and lash out. )arlboro @ights and Hirginia %li#s > use the# during presentations and ha$e had cigarettes within ar#s reach "or . the s#art #o$e would ha$e been "or #e to want to extinguish #y brain+s subconscious "eeding cues related to being around the# and their addiction The s#art #o$e would ha$e been to take back #y world. .*ut you know what3 He or she didn+t do it The s#oker did it hi# or hersel" *ecause in reality. around #e are a nu#ber o" packs o" cigarettesG 6a#el. you don+t relapse "or the# either /ou stop "or yoursel" and you stay o"" "or yoursel" . it usually wasn+t long be"ore they "orgot > recall thinking the# insensiti$e and uncaring > recall grinding disappoint#ent and intense brain chatter. . or as #uch o" it as > wanted (s > sit here typing in this roo#.How #any ti#es did a "a#ily #e#ber ask you to stop s#oking and you ne$er listened3 2ell i" you don+t stop "or the#. a pretty positi$e state#ent about parenthood . *ut Joel has seen where people ha$e encouraged "riends or lo$ed ones to relapse and then #onths or years later the s#oker died "ro# a s#oking related disease . How can I sto" surrounded by s'o*e and s'o*ers at every turn/! > recall atte#pts where > hoped s#oking "riends would be supporti$e in not s#oking around #e.The Journey Home 1$" or e$en a grandparent > think that says so#ething . !I can)t sto". My husband still s'o*es and leaves his cigarettes lying around. the s#oker had to stop "or hi# or hersel" and stay o"" "or hi# or hersel" . that #ore than once sei&ed upon "rustrated support expectations as this addict+s excuse "or relapse >nstead o" expecting the# to change their world "or #e.'arents are o"ten used to their kids outbursts and #oods. %ale#.%o#eti#es the "a#ily #e#ber then "eels great guilt and re#orse "or putting the person back to s#oking. and not lea$e their packs lying around to te#pt #e 2hile #ost tried.. no #atter what any person said. he says . but to try to protect the# > think it o"ten carries into adulthood.

e$en when holding packs or handling indi$idual cigarettes during presentations 2orldwide. con$enience stores and other businesses historically linked to s#oking (nd #illions broke "ree while their spouse. partner or best "riend s#oked like a chi#ney >nstead o" "ighting or hiding "ro# the world. restaurants. bowling alleys. but >+$e ne$er cra$ed or wanted to s#oke any o" the cigarettes that surround #e.ust go bac* to s'o*ing. or our place o" e#ploy#ent sells tobacco or allows s#oking around us. we ha$e no choice but to work toward extinguishing tobacco product. s#oke and s#oker cues al#ost i##ediately (nd we can do itC )illions o" co#"ortable ex-users handle and sell tobacco products as part o" their Fob /ou #ay "ind this di""icult to belie$e. sa$or and relish reclai#ing it )aybe >+ll ha$e a cra$e to#orrow *ut it+s been so #any years (since 8==7) that >+# not sure >+d recogni&e it 2hy "ear our circu#stances when we can e#brace the#3 They cannot destroy our glory :nly we can do that 'reathing &econdhand &mo2e Photo by National Cancer Institute !I have to breathe s'o*e anyway so why not . #illions o" ex-s#okers success"ully na$igated reco$ery while working in s#oke "illed nightclubs. another slice o" a nicotine-"ree li"e Aeco$ery is about taking back li"e 2hy "ear it3 >nstead.1+! Freedom from Nicotine years !on+t #isconstrue this >t is not a s#art #o$e "or so#eone struggling in early reco$ery to keep cigarettes on hand *ut i" a "a#ily #e#ber or best "riend s#okes or uses tobacco. take it back 2hy allow our circu#stances to wear us down3 %#all steps. casinos.! . Fust one #o#ent at a ti#e. e#brace challenge 1xtinguish use cues and clai# your pri&e once you do.

. cotinine. . 6hapter 77. potatoes. Ng/#l stands "or nanogra#s per #illiliter ( nanogra# is one billionth o" a gra# and a #illiliter is one thousandth o" a liter ( 8==.4. nons#okers showed a s#all rise in nicotine excretionL howe$er. The New Iealand )edical Journal.Harke #easured nicotine and its #ain #etabolite. The pri#ary #etabolite that nicotine breaks down into is called cotinine The bene"it o" researchers looking at cotinine le$els in sali$a.The Journey Home 1+1 ..884 >t+s the sa#e analysis yet e$en less concern when considering the trace a#ounts o" nicotine "ound in nightshade $egetables (to#atoes.(s "ar as causing a relapse to needing nicotine. 2ells (J. blood and urine. the a#ount excreted was still less than 7 percent o" the a#ount excreted by s#okers . (pril 87. their total a$erage increase was still only = . )isclassi"ication rates "or current s#okers #isclassi"ied as nons#okers (#erican Journal o" 'ublic Health.. Holu#e 774. 'age 574<7 884 5 % %urgeon 0eneral..6ontrary to popular opinion or #isconceptions. study used spectro#etry (a scope that #easures wa$e lengths or "reKuency) to analy&e cotinine le$els o" non-s#okers a"ter spending < hours in a s#oke "illed bar (lthough they experienced an ?-"old increase in cotinine le$els. 'age 89 . ng/#l in #en 88. writes Joel . et al. 8==. %#oking and HealthG ( Aeport o" the %urgeon 0eneral.-hour hal"-li"e #akes it a #ore stable indicator that nicotine was present The a$erage o" three studies reporting cotinine le$els in the sali$a o" s#okers was 8. et al studied urinary excretion o" nicotine by persons on a sub#arine !espite $ery low le$els #easured in the air (7B to <8ug/#a). Holu#e ??(7=). instead o" nicotine. ng/#l or a little #ore than hal" o" a nanogra# 88? @et #e Kuote "ro# a 74. 74. is that nicotine has a relati$ely short eli#ination hal"-li"e o" about 8 hours 6otinine+s 7. et al.on the basis o" the obser$ed concentrations and the respecti$e "ood consu#ption data "or di""erent countries. the risks o" secondhand s#oke exposure are nothing co#pared to actually s#oking yoursel". it can+t do that The trace a#ount o" nicotine that can be absorbed "ro# second hand s#oke exposure is usually under 7M o" what a s#oker gets "ro# s#oking . a distributi$e analysis o" the results suggests that the #ean daily dietary nicotine intake "or the population o" the 88. eggplant and peppers) ( 7444 nightshade $egetable nictoine study "ound that.%e$eral researchers ha$e atte#pted to #easure the a#ount o" nicotine absorbed by nons#okers in in$oluntary s#oking situations 6ano. 'ages 7B=<-7B=4 88? Fowles J. :ctober 744?.4 %urgeon 0eneral reportG .= ng/#l in wo#en and <<. in the urine o" s#okers and nons#okers exposed to a s#oke "illed en$iron#ent and reported that nons#okers excreted less than 7 percent o" the a#ount o" nicotine and cotinine excreted by s#okers He concluded that at this low le$el o" absorption nicotine is unlikely to be a ha&ard to the nons#oker . %econdhand tobacco s#oke exposure in New Iealand barsG results prior to i#ple#entation o" the bar s#oking ban.

. 6igarette s#oking saturates brain alpha 9 beta 8 nicotinic acetylcholine receptors. No$e#ber 87. 8<= 6ontrast this study+s 7 9 #icro-gra# "igure ( =====79) "or total daily dietary nicotine intake "ro# nightshade $eggies. yes > a# saying o$er 9 days to get the eKui$alent dose o" nicotine deli$ered to a s#oker "ro# one cigarette .(?).as "ar as secondhand s#oke and nicotine goes. that >+# going to relapse back to the greater risk and take a B=M chance that >+ll s#oke #ysel" to death 7< to 79 years early 8<< %uch thinking #akes you wonder why it ne$er. explains Joel *ut as #any newbies disco$er. 2hat this addict is really saying is. 8==7. s#oke that > know will cause "ar greater har# .. 'ages 4=. to the 7 #illigra# o" nicotine ( ==7) that enters the s#oker+s bloodstrea# a"ter s#oking a single cigarette That one cigarette alone introduces .> ha$e to breathe it anyway so why not Fust go back to s#oking . et al. January 744.-47B 8<8 %pit&er. 2ithdrawal again3 Duoting "ro# %econd Hand %#oke. 'ages <-77 . (rchi$es o" 0eneral 'sychiatry.>+# going to suck #ain-strea# s#oke into #y lungs and bloodstrea#.:ther che#icals in secondhand s#oke can reach so#e pretty toxic le$els #uch Kuicker than that. httpG//www ""n yuku co#/reply/8BB?79Preply-8BB?79 8<< 2ald NJ and Hackshaw (J. in #inutes not days The side e""ects "elt "ro# being exposed to secondhand s#oke are "ro# carbon #onoxide. Holu#e B8(7).79 ti#es #ore nicotine than a diet that includes nightshade $eggies ( critical "act that bears repeating is that Fust one pu"" o" #ainstrea# nicotine is su""icient to sti#ulate up to B= percent o" the brain receptors that sustain nicotine addiction 8<7 :nce we ring that bell it cannot be un-rung *reathing secondhand s#oke introduces $astly #ore nicotine than nightshade $eggies yet $astly less than taking a pu"" "ro# a lit cigarette :ne pu"" is su""icient to "oster relapse. e$er occurs to non-s#okers to take up s#oking "or the sa#e reason %uch logic only #akes sense to a drug addict 8<= %ieg#und *.. Journal o" (griculture and Food 6he#istry.. (ugust 8==. non-stop "or 7== hours. 2hat they+re saying is. while secondhand s#oke cannot 8<8 (ccording to Joel. 6igarette s#okingG an epide#iological o$er$iew.1+ Freedom from Nicotine countries "or which consu#ption data were a$ailable is approxi#ately 7 9 #icro-gra#s per day . .>+# so concerned about the lesser har#s o" secondhand s#oke and the da#age it in"licts that . Holu#e 9. Holu#e . *ritish )edical *ulletin. you would ha$e to be in a s#oke "illed roo#. J. (ugust 7444. 'ages <77<-<78= 8<7 *rody (@ et al. being "orced to breathe secondhand s#oke during reco$ery can be de#orali&ing *reathing it can beco#e a source o" Funkie thinking during ti#es o" challenge . hydrogen cyanide and so#e other noxious che#icals that can reach le$els that are well abo$e :%H( standards "or sa"ety. . !eter#ination o" the nicotine content o" $arious edible nightshades (%olanaceae) and their products and esti#ation o" the associated dietary nicotine intake. .>+# so concerned about a risk that is #any ti#es less than > used to "ace.<(?).

id :se /reams %tay prepared "or highly disturbing drea#s o" s#oking. stri$e to see through itC >@tremely Hi. picture the sweeper broo#s lining lung bronchial tubes (your cilia) Kuickly regenerating and beginning to sweep #ucus and tars up to the back o" your throat (dd to that. seeing s#oking as a night#are is a healthy sign .The Journey Home 1+$ 2hat such Funkie thinking is saying is that. they are so#eti#es #istaken by the ex-user as a sign that they want to start using again >t+s here that we point out the ob$ious con"lict >" a night#are and not real. . rapidly healing and substantially #ore sensiti$e senses o" s#ell and taste Now. s#ells and che#icals that #y once again badly da#aged senses will by then no longer "ind o""ensi$e .. the odors.allery o Art nicotine. Fuices.night#are.. s#ells and tastes experienced co#e to li"e They are re#nants o" use and real 2hat better proo" could we possibly "eel and sense o" the a#a&ing healing happening within3 (nd it isn+t unusual to experience #ore than one use drea# The drea#s that see# to cause the #ost concern are those that occur later in reco$ery. 2hy allow such s#oke screen Funkie thinking to obscure the path ho#e3 Just one challenge at a ti#e . throw a drea# into the #ind o" this hori&ontal healing body and presto. then why would any rational person want to in$ite their night#are to beco#e a real and destructi$e part o" daily li"e3 (s Joel notes.endea$or to perse$ere.>+# going to again beco#e part o" the proble# and at ti#es expose others to the s#oke. "la$orings or toxin rich tobacco tars >" a reco$ering s#oker. $aping or using oral nicotine products They #ay be so $i$id and so li"e-like that you+ll awaken totally con$inced that you+$e relapsed to using %uch drea#s are nor#al and expected 'hysical healing #akes early drea#s the #ost $i$id o" all 'icture a hori&ontal body o" a new ex-user as they sleep during the early days o" reco$ery )outh and throat tissues suddenly begin healing and re-sensiti&ing a"ter years o" being deeply #arinated in !Slee"! $012 3ugene Carriere 4 National . weeks or e$en #onths a"ter "ull acceptance that this ti#e is "or keeps (lthough nearly always described as a .

they will likely "ace a day when their doctor tells the# they now ha$e a serious s#oking related disease (nd i#agine all the bad days they+ll "orce lo$ed ones to endure i" a#ong the B=M o" 5 % adult s#okers losing an a$erage o" roughly B. Holu#e B7. it+s likely a sign that co#placency has arri$ed. .in the greater sche#e o" things.. .=== days o" li"e 8<9 8<9 6enters "or !isease 6ontrol. you can still be "ree . . >" you want to hear about a horrible day. it was a good day . unless they again break "ree. Nu#ber 79. 8==8. /ears o" 'otential @i"e @ost. such drea#s are nor#al. i" the bad day happens during the "irst week a"ter ending nicotine use then "eel "ree to bla#e reco$ery as . 'ages <==-<=<. writes Joel >" a s#oker. yet not nearly as $i$id as during the "irst week or so 2e can no #ore erase "ro# our #ind our thousands o" old nicotine use #e#ories than we can our na#e They re"lect who we once were 2hat+s a#a&ing is that they happen so in"reKuently 'ad /ays 1x-users should expect to experience bad days 2hy3 *ecause e$eryone has the#.1++ Freedom from Nicotine 2hen we need to begin worrying is when we start liking such drea#s %hould that occur. nicotine+s absence beco#es a #agnet "or bla#e 2ould it e$er occur to a ne$er-user to reach "or nicotine i" ha$ing a bad day3 >t+s a thought process peculiar to us nicotine addicts (s Joel teaches. Photo by National Cancer Institute (cknowledge bad days but allow your healing to li$e . writes Joel. talk to so#eone who relapsed a"ter ha$ing re#ained clean "or a considerable length o" ti#e . and 1cono#ic 6osts 5nited %tates. #onths and years.They are ha$ing bad weeks.%ure there are so#e tough ti#es.it is probably the reason . including ne$er-users *ut when a bad day occurs early in reco$ery it can beco#e a##unition inside the challenged addict+s #ind as it searches "or any excuse to use *la#ing a bad day on reco$ery would ne$er ha$e crossed our #ind i" it had occurred the week be"ore ending nicotine use *ut now. (pril 78. that your reco$ery is in need o" re#e#bering and accurately recalling what it was like to de$ote a portion o" e$ery waking hour o" e$ery day to "eeding a #andatory che#ical need (nd as "or ha$ing s#oking drea#s long a"ter ending use. %taying "ree #eans that.*ut as ti#e #arches on you need to be a little #ore discri#inating . )orbidity and )ortality 2eekly Aeport.. .but they pass and at the end o" the day. 744B-7444. (nnual %#oking-(ttributable )ortality.

initial weight gain associated with nicotine cessation can be "rightening >t isn+t unusual to see up to B pounds o" water retention weight gain during the "irst week 8<. %#oking.<. where the nor#al e""ect o" the drug is actually exacerbated when the drug is stopped . body weight. httpG//www ""n yuku co#/topic/77. at 'age <=7 8<B !i$erse 'opulations 6ollaboration. (ugust 8==. Federal 6iti&en >n"or#ation 6enter o" the 5 % 0eneral %er$ices (d#inistration. National >nstitute o" Health. (pril 89. 2eight 6ontrol >n"or#ation Network. N>!!J. N>!!J. 8==? httpG//www pueblo gsa go$/cicTtext/health/w?Kuit-s#oke/P7 . writes Joel . /ou 6an 6ontrol /our 2eight as /ou Duit %#oking. 8==< 8<.you can+t ad#inister any nicotine There is no gray area here 1ating is #ore co#plicated /ou will ha$e to eat "or the rest o" your li"e . 8<. Holu#e <?(. 're$enti$e )edicine June 8==9. e$ery hour these #inds and bodies are allowed to heal is good (cknowledge the bad while sa$oring the good (nd the good only gets better (head are entire days where you+ll ne$er once think about wanting to use Just here and now.<c#s) would need to gain 4< pounds (98kg) be"ore experiencing the ele$ated risk o" chronic heart disease generated by s#oking 8<B Photo by National Cancer Institute (s Joel teaches. let the healing continue 5eight Aain and Control 1scalating weight gain can gradually erode reco$ery #oti$ation to the point o" #aking the s#oker+s B=M odds o" losing 7<-79 years o" li"e look #ore appealing than another pound (nd let+s be "rank. J.The e""ect can go a "ew days and at ti#es.). .That te#porary increase is likely what is causing the water retention (bloating) e""ect that #any people notice when they "irst stop s#oking.9 inches tall (7. during withdrawal so#e people experience a rebound type e""ect. 'ages ?<9-?9= 8<.The Journey Home 1+1 Aegardless o" how we "eel. and 6H! #ortality in di$erse populations. #any o" us need to be concerned about weight gain *ut be"ore going "urther. web page $isited (ugust 8. 8<? National >nstitutes o" Health. reco$ery+s battle line is extre#ely easy to see (s a nicotine addict. it+s critical to note that a "e#ale s#oker who is . >t+s nor#ally associated with physiological changes and the pounds are easily and Kuickly shed 8<? Nicotine increases release o" anti-diuretic hor#one ((!H or $asopressin) (!H pre$ents us "ro# dehydrating by increasing water retention (ccording to Joel.. 'atience in weight control issues. e$en into the second week . %pit&er. For #any.

aaah. 1uropean Journal o" 6ancer 're$ention.contribution o" s#oking cessation to the *)> increase was practically negligible with . s#oking cessation produced a "our pound greater weight gain than that associated with continued s#oking .=== people and although . Fourth 1dition Aetrie$ed "ro# !ictionary co# on (ugust . and no longer "eeling nicotine+s sti#ulant e""ects in #aking our body+s organs work harder (pri#arily our heart) )etabolis# is all the che#ical processes that occur within a li$ing cell that are necessary to keep it ali$e %o#e substances are broken down to create "ood energy while other substances necessary "or li"e are synthesi&ed or created 8<4 These processes the#sel$es consu#e energy .*asal )etabolic Aate.s "ro# extra "ood (nd nor#al to need ti#e to disco$er how to $oid the onset o" hunger by "ueling your body early and o"ten. The %urgeon 0eneral also "ound that less than 9M gained #ore than 8= pounds 8<4 #etabolis# (n d ) The (#erican Heritage !ictionary o" the 1nglish @anguage.1+< Freedom from Nicotine %till. the a$erage weight gain was only B pounds (8 < kg) . #onths >t "ound that the . No considerable long-ter# weight gain a"ter s#oking cessationG e$idence "ro# a prospecti$e study.. The Health *ene"its o" %#oking 6essation. 8==? 897 John 5. ."our-"i"ths o" s#okers gained weight during reco$ery. Holu#e 79(<). #ost experience weight gain lasting beyond the second week *ut why3 >t+s nor#al to notice "ood starting to taste better as early as day three (nd nor#al to reach "or "ood as a substitute hand to #outh psychological replace#ent crutch (nd nor#al to atte#pt to replace #issing nicotine generated dopa#ine . 8==? 89= basal #etabolic rate (n d ) The (#erican Heritage !ictionary o" the 1nglish @anguage.897 )ost shorter studies report weight change results si#ilar to those shared by the 5 % %urgeon 0eneral in his 744= report on .The a$erage weight gain a#ong subFects who continued to s#oke was 7 pound Thus. extra "ood or less exercise :ne long-ter# study "ollowed weight change and body #ass index (*)>) "or <. 'ages 8?4-84B 898 5 % %urgeon 0eneral.aaah.no considerable long-ter# weight gain ..The Health *ene"its o" %#oking 6essation . June 8==B. or *)A is the rate at which the body expends energy while at co#plete rest >t is expressed as .898 That report exa#ined 7B studies in$ol$ing 8=. a report o" the %urgeon 0eneral. sensations with .89= 2ere we e$er really at co#plete rest while addicted to a sti#ulant3 !oes addiction+s i#pact upon *)A account "or nicotine cessation weight gain3 )ost studies exa#ine short-ter# weight gain with little or no atte#pt to deter#ine i" the gain is due to di#inished *)A.the calories released per kilogra# o" body weight N7 kilogra# eKuals 7. 744= . et al.=== gra#s or 8 8 poundsO or per sKuare #eter o" body sur"ace per hour . now that nicotine is no longer pro$iding instant energy $ia your body+s "ight or "light response >t is also entirely nor#al to experience a #inor #etabolis# change associated with our body no longer needing to expend energy in atte#pting to expel scores o" tobacco toxins. Fourth 1dition Aetrie$ed "ro# !ictionary co# on (ugust .

>nternational Journal o" :besity. February 74?8. 2hat is the reKuired energy de"icit per unit weight loss3 >nternational Journal o" :besity. 'ages 9=4-979L also see. et al. %#oking cessation and se$erity o" weight gain in a national cohort. di#inished exercise (isolation). 89B 2ack JT.The Journey Home 1+) ( 7447 study "ound slightly greater weight increases than reported by the %urgeon 0eneral (8 ? kg or .9-. ne$er. "actors totally beyond our ability to control (not increased eating or lack o" acti$ity).(8). while actually declining "or so#e 2hile natural "or the rationali&ing . %epte#ber 8==4. .<4-.(. !o Kuitters ha$e anything to lose3 6hanges in body #ass index "or daily. 'ietilainen JH. 8 lbs in #en and < ? kg or ? < lbs in wo#en) *ut it also "ound that while s#okers weighed less than ne$er-s#okers be"ore co##encing reco$ery.9B 899 Aeas !@.7 89. The (#erican Journal o" 6linical Nutrition. :besity (%il$er %pring). 'ages <.899 Theories as to potential causes are #any89B including genetics.89. 7447. the #ath si#ply doesn+t add up (s a general rule. up to 9M clearly go hog wild with "ood during reco$ery (lso not re"lected by a$erages is the "act that body weight re#ains unchanged "or #any. in its Kuest "or relapse Fusti"ications to want to bla#e cessation weight gain entirely on #etabolic changes or genetics. )arch 8==?. Photo by National Cancer Institute 89< 2illia#son !F.4 #iddle-aged #en who stopped s#oking "ound that at one year they had consu#ed an a$erage o" 7=< "ewer calories per day. waist circu#"erence and weight gainG a <=-year longitudinal twin study. changes in diet.. at one-year "ollow-up 89< (lso noteworthy is a 8==4 study which "ound a$erage cessation weight gain o" < kg "or wo#en and B kg "or #en 2hat+s really interesting is its long-ter# "inding o" . et al. February 8==?. Holu#e 7....<-B. Holu#e <89(77).B. 'ages B. 'ages . and burning <. i#pro$ed senses o" s#ell and taste (#ost notably sweets and salts).). 2aller J. Holu#e <B(8). (ssociations between long-ter# physical acti$ity. it takes <. 'ages . Holu#e <8(8). .. which the study attributed to #etabolic change 89. )arch 79. 'hysical inacti$ity and obesityG a $icious circle. %#oking and its e""ects on body weight and the syste#s o" caloric regulation. 1pub 8==4 (ug . Holu#e <. %candina$ian Journal o" 'ublic Health.. et al.they weighed nearly the sa#e.Funkie #ind. especially when our #etabolis# slows as we age (lso keep in #ind that study weight "indings re"lect a$erages (s seen abo$e.. February 8==?. and "or#er s#okers o$er an 77-year period (744=--8==7). and binge eating >t isn+t easy pinpointing the cause "or consu#ing or burning e$en one extra calorie. Hall J!.B== to shed one pound ( study o" .no signi"icant di""erences in weight gain o$er the 77-year period existed between ne$er s#okers and "or#er s#okers who had stopped at least "i$e years ago . hand to #outh oral grati"ication replace#ent.B== extra calories to add one pound o" body weight. et al.-<?= 89. et al. New 1ngland Journal o" )edicine. 'ages <B<-<. Holu#e <8(<).

at least not without lea$ing us as big as a house %till. so#e try >nstead o" allowing the brain ti#e to restore natural dopa#ine pathway receptor counts and sensiti$ities. et al. 'ages 88==-887= 894 'icciotto )A.894 it+s as i" the up to 9 percent gaining #ore than 8= pounds atte#pt to 89? 2hite )(.either/or. do .aaah. it would take <9 days without nicotine be"ore a decrease in #etabolis# could be bla#ed "or one pound o" weight gain (<9 x 7=< V <. i" a "or#er s#oker. #aking reco$ery #ore in$iting Ho3 to gain lots of e@tra 3eight .Aeco$ery heralds an end to both nicotine+s arri$al and to the . Aesearch suggests they do 89? >t also suggests that education #ay help correct exaggerated weight control belie"s. Holu#e <8(7=). %#oke and #irrorsG #agni"ied belie"s that cigarette s#oking suppresses weight. about hal" o" s#okers belie$e that s#oking nicotine aids in controlling weight The ob$ious Kuestion beco#es.weight-concerned s#okers endorse exaggerated belie"s in the ability o" s#oking to suppress body weight3. during the "irst "ew days o" reco$ery sti#ulation "ro# nor#al eating ob$iously won+t be su""icient to satis"y all wanting being "elt )ost o" us used nicotine to satis"y subtle urges and wanting e$ery waking hour o" e$ery single day :$er-eating cannot replace the sti#ulation e""ects o" #issing nicotine. $isible extra pounds is a relapse excuse that+s easy to see and sell to oursel$es and lo$ed ones 2hy do up the 9 percent who go hog wild continue such destructi$e beha$ior to the point o" outgrowing their entire wardrobe3 Few had any understanding o" the dopa#ine pathway relationship between "ood and nicotine 2hile nor#al healthy eating sti#ulates dopa#ine.B=8) 2hile true that #inor #etabolis# changes #ean "ewer calories burned each day. et al. (ddicti$e *eha$iors.G acti$ation and desensiti&ation o" nicotinic acetylcholine receptors both contribute to .. that change can be easily o""set by taking ad$antage o" the enhanced blood "low.aaah. the#sel$es sick with "ood :thers intentionally in$ite weight gain in order to Fusti"y relapse >t+s a costly ploy Ha$ing outgrown their entire wardrobe and now wearing bed sheets. wanting relie" sensations replenish#ent generated %o#e "ind the#sel$es ca#ping out inside the re"rigerator or potato chip bags where they . greater oxygen le$els and i#pro$ed lung "unction you+ll experience (ccording to the %urgeon 0eneral. >t is not . :ctober 8==.1+* Freedom from Nicotine @et+s use that "inding as our #etabolic baseline @et+s assu#e that the a$erage nicotine addict burns an extra 7=< calories a day due to an increase in #etabolis# >" there is &ero change in diet or acti$ity a"ter ending nicotine use.

et al. being unable to stop eating or control what or how #uch is consu#ed 8B8 The pri#ary psychological binge-eating cue is waiting too long be"ore eating and sensing the onset o" hunger 8B< (lthough it #ay "eel like the only way to satis"y a hunger cra$ing is to eat as #uch "ood as Kuickly as possible.8B7 2hile co#pro#ised dopa#ine pathways ha$e assigned the sa#e use priority to nicotine as they ha$e to eating "ood. 'hysiology and *eha$ior.4-?< .aaah. it thri$esC The sad part about atte#pting .. et al. 'ages <7. June . instead o" the "or#er s#oker+s bloodstrea# being "illed with oxygen reser$es su""icient to allow prolonged $igorous physical acti$ity..). the relapsed addict is hea$ier. 'ages . there+s one #assi$e distinction The brain does not die without nicotine. :besity.there is signi"icant o$erlap in brain regions responding to conditioned cues .(. Neuron.aaah.=?-. Holu#e 7=. 2hich "actors do pro$oke binge-eating3 (n exploratory study in "e#ale students. Food and drug cues acti$ate si#ilar brain regionsG ( #eta-analysis o" "unctional )A> studies. 'ages .The Journey Home 1+" #ake their brain+s dependency wiring operate on taste+s . Food reward in the absence o" taste receptor signaling."ood and s#oking cues acti$ate co#parable brain networks. and .*inge eating re"lects a loss o" control. )arch 8. %pring 8==7. @oss o" control is central to psychological disturbance associated with binge eating disorder. repeatedly doing so could result in binge eating beco#ing hunger+s conditioned response (s #entioned. relie" replace#ent using large Kuantities o" additional "ood is that. the extra pounds are likely to re#ain That 8=U pound bag o" rocks they are carrying #akes daily exercise #ore di""icult. and thus less likely Now. less healthy and likely #ore depressed 2orst o" all. 1ating *eha$iors. 8=78. Holu#e B.79 8B< Handerlinden J. o$er the a#ount beha$iors related to nicotine addiction and #ood.(<). Holu#e ?9(9). et al. Holu#e 8(7). 8==?. there is substantial o$erlap between eating and dependency pathways For#er s#okers who relapse to s#oking o"ten report an increase in the a#ount s#oked. )arch 8==?. once the once the addict adopts and acts upon their de#orali&ing weight increase as their Fusti"ication "or relapse. the s#oker is again engaged in slow suicide $ia the gradual sel"-destruction o" their body+s ability to recei$e and transport oxygen 'inge eating . (pril 8==?. 'ages 4<=-497 8B7 Tang !2.(<).-<89 8B8 6olles %@. that is. 'ages <84-<98 8B= de (rauFo >1. Holu#e 7. the signi"icantly hea$ier relapsed s#oker "eels the e""ects o" an oxygen-star$ed bloodstrea# that is once again occupied by large Kuantities o" toxic carbon #onoxide >nstead o" extra pounds being counterbalanced by greater sel"-estee# and sel"-worth at ha$ing broken "ree. in"luence instead o" nicotine+s 8B= ( 8=78 study used brain-i#aging studies to contrast eating "ood to s#oking >t "ound that . 'rogress in Neurobiology.

it takes a bit o" practice to now that instant "eedings "ro# li$er to bloodstrea# are history (nd we should "ully expect to con"ront hunger i" we insist upon skipping #eals 2hile eating. pre-cut and in the re"rigerator in a bowl o" cold water. it+s bene"icial to learn to chew our "ood longer and #ore slowly !oing so allows a #outh en&y#e (sali$ary a#ylase) to begin breaking down carbohydrates This will speed digestion and aid in satis"ying hunger sooner Aesearch suggests that we eat slower when we turn o"" and tune out distractions )aintain your "ocus on the act o" eating and chewing and you+ll actually eat less *ut what i" you "orget to eat and hunger arri$es3 >" you should "ind yoursel" reaching "or extra "ood. as we used nicotine as a spoon >t pu#ped stored "ats and sugars into our bloodstrea# $ia our body+s "ight or "light response >t allowed us to eat one or two larger #eals each day and then use nicotine to release stored calories %o. what happens when nicotine is no longer there3 6an the addition o" hunger cra$ings atop early nicotine withdrawal result in binge eating3 Aesearch suggests that it #ay be #ore o" a concern "or those ha$ing a high *)> 8B9 The root proble# was that the acti$e nicotine addict beca#e conditioned to instantly satis"y the onset o" hunger by using nicotine to release stored energy Non-users who get hungry can+t do that They ha$e to eat "ood and then wait "or digestion to turn o"" the body+s hunger switch :nce we beco#e non-users. so#e o" us take the ter# . 1ating *eha$iors. reach "or healthy. we will need to wait "or digestion to satis"y hunger >t is critical that we Kuickly re-learn how to properly "uel our body /es. et al. 1""ects o" disordered eating and obesity on weight. a$ailable and ready to eat within seconds o" "eeling hungry FearCs unburned calories . low calorie "oods such as "resh $egetables and "ruits >t+s best to ha$e the# washed. cra$ing.>#agine being so consu#ed by "ear o" "ailure that you withdraw "ro# li"e How #any calories are burned while hiding in a closet. when hunger strikes. whether we eat with a toothpick or sho$el.Kuitting.11! Freedom from Nicotine s#oked prior to their atte#pt (kin to binge eating. it+s as i" their brain goes into star$ation #ode upon relapse and begins hoarding nicotine. Holu#e B(9). literally and withdraw "ro# li"e entirely 8B9 %aules JJ. we didn+t need to eat regularly.< . 'ages <B<-. and "ood intake during ad libitu# s#oking and abstinence. lying in bed watching tele$ision or setting at a co#puter and clicking a #ouse3 /es. No$e#ber 8==9. resulting in a higher le$el o" tolerance and need *inge eating is an atte#pt to satis"y hunger with a sho$el (s nicotine addicts.

you started reaching "or and eating extra "ood. et al. an extra #outh"ul o" "ood also pro$ides a short-li$ed burst o" dopa#ine *ut re"lect on how #any ti#es and how long each day that you de$oted to nicotine use 2hat i". The (#erican Journal o" )edicine. reaching "or and adopting extra "ood as a nicotine replace#ent crutch could turn into a .The cornerstone o" our dependency was nicotine+s ability to release dopa#ine and brie"ly end wanting (nd yes.aaah. sensation Take a slow deep breath !o you "eel the . that arri$es when satis"ying thirst3 8BB Aoberts H.The Journey Home 111 Photo by National Cancer Institute *ody weight will cli#b i" the a#ount o" daily energy expended substantially declines.aaah. The acute e""ects o" exercise on cigarette cra$ings. >" true. as o"ten and long as you reached "or and used nicotine3 /es. (pril 8==?. 'sychophar#acology (*erlin). Neurobiology o" nicotine addictionG i#plications "or s#oking cessation treat#ent. ha$e "ound that exercise reduces s#oking cessation cra$ings 8BB !e#orali&ing weight gain is "ertile ground "or destroying "reedo#+s drea#s The only acti$ity we need end during reco$ery is nicotine use !on+t allow "ear to trans"or# reco$ery into a prison Reaching for a . withdrawal sy#pto#s. 'ages 7-7B 1pub 8=78 )ay 7B 8B. *enowit& N@. Holu#e 787(9 %uppl 7). Holu#e 888(7).aaah.huge. while the nu#ber o" calories consu#ed re#ains the sa#e or increases (lso consider that 78 o" 7B studies since 8==. while exhaling3 !rink a glass o" cool and re"reshing water when thirsty !o you "eel the . day a"ter day. a""ect. and s#oking beha$iourG syste#atic re$iew update and #eta-analysis. it+s clearly one within our ability to #ini#i&e 6onsider reaching "or a non-"at . 'ages %<-7= . #istake %o#e researchers classi"y increased eating as a sy#pto# o" nicotine withdrawal 8B.ero calorie 8aaah8 . July 8=78.

e$en i" Fust around the yard but this ti#e go a little "urther or a little Kuicker than nor#al !o you "eel acco#plish#ent+s .B== during a single session o" acti$ity or exercise #ay lea$e us tired and sore >t #ight discourage us "ro# being acti$e again to#orrow 8B.11 Freedom from Nicotine 0i$e your "a$orite person a big. brushing our teeth. gi$ing a hug or kiss. 'ages 8?B-84. a stick o" sugarless gu# or a walk /iminishing body 3eight .diet. 6onsider "ueling your body with s#all.)any o" us conditioned our #ind to belie$e that eating was co#plete and #ealti#e was o$er by putting a cigarette between our lips or oral tobacco into our #outh Now. wanting relie" sensations are the #ind+s way o" #oti$ating beha$ior @i"eti#es o" li$ing our priorities teacher+s lessons.3 !opa#ine . i" seeking relie" "ro# wanting without weight gain Pic2ing mealtime . thus reducing risk o" binge eating Photo by National Cancer Institute >nding . reaching "or a toothpick. doing the dishes.B== calories. without a new cue. Holu#e <<(<). et al. is a te#porary progra# "or losing weight. wanting relie" #e#ories Aeach "or the healthy &ero calorie . atte#pting to burn all <. increasing the "reKuency o" #eals while decreasing the a#ount eaten #ay be all that+s needed to a$oid adding hunger atop withdrawal >nstead o" eating large #eals. 0reater appetite control associated with an increased "reKuency o" eating in lean #ales.M "ewer calories being consu#ed 8B. clearing the table. (ppetite. taking a slow deep breath. big hug (re you "eeling it now3 Take your nor#al walk. standing and stretching.Nicotine no longer our spoon.aaah. we each ha$e a he"ty collection o" durable . healthy "ood portions at least "i$e ti#es daily during the "irst two weeks !oing so should di#inish bloodsugar swings and hunger pains.ealtime . . which by de"inition ends The key to sustained weight control isn+t dieting >t+s in co##itting to #inor changes in our daily calorie intake or acti$ity le$el that beco#e part o" the "abric o" our li"e >" the re#o$al o" one pound o" body weight reKuires the expenditure o" <. there #ay be no clear signal to our brain that our #eal is co#plete >t could result in reaching "or additional "ood with &ero le"to$ers Healthy #eal co#pletion cues #ay be as si#ple as pushing away or getting up "ro# the table.aaah. consider eating little and o"ten as a #eans to enhance appetite control :ne study "ound that eating #ore "reKuently resulted in 8. %peechly !'.( . stepping outside. !ece#ber 7444.aaah.aaah.

5ni$ersity o" %idney. or i" today+s le$el see#ed su""icient. 8==8. a bike ride or any other acti$ity that expends energy (lthough a #inor daily acti$ity adFust#ent #ay see# Photo by National Cancer Institute insigni"icant. in a wheelchair or in bed Photo by National Cancer Institute %hould you "ind yoursel" gaining extra pounds during reco$ery. Fust one %#all adFust#ents can be #ade anyti#e (s #entioned. e$en i" done while on oxygen. we can eat #ore o"ten while consu#ing the sa#e or less. eli#inating e$ening snacks. 8==? . extra house or yard work. choose baked o$er "ried.. take Fust one less bite. "ocus upon. #aintaining that le$el to#orrow >t can be exercise or a bit #ore o" any physical acti$ity that we lo$e and enFoy 6onsider gardening. a "ew less calories. your physician should be able to assist in de$eloping an increased acti$ity or exercise plan appropriate to your abilities.9= "ewer #onthly calories) 2hat i" we add a #inor change in eating patterns to a #inor acti$ity adFust#ent3 >" we consu#e B? "ewer calories per day we would experience a total #onthly decline o" roughly <. website accessed (ugust 4. don+t beat yoursel" up /our breathing and circulation will i#pro$e with each passing day 2hether reali&ed or not. get co#"ortable lea$ing so#ething on our plate. portion control or cooking less "ood. use a tad less butter. we are turning back the clock to a ti#e when we had greater ability to engage in 8B? The 0lyce#ic >ndex. $isiting or caring "or a neighbor.The Journey Home 11$ >nstead.B== calories and the loss o" one pound per #onth @earning to sustain these #inor li"estyle adFust#ents could #ean 78 "ewer pounds within a yearC How do we lose 78 pounds3 *aby steps ounce at a ti#eC another #o#ent o" acti$ity. walking your "a$orite path. sa$or and chew each bite longer. or trading e#pty carbohydrates "or longer lasting ones 8B? 0et excited about cli#bing "ro# the deep ditch in which our addiction "orced us to li$e %a$or the richness and "la$or o" li"e beyond *e bra$e and explore the world that obedience to our dependency+s wanting kept hidden "ro# $iew >" already i#paired or disabled by s#oking. one cookie $ersus two. your endurance potential is slowly on the rise >n a way. consider a s#all yet deliberate increase in today+s le$el o" physical acti$ity o$er yesterday+s. glyce#icindex co#. a lap around the block. burning Fust B? extra calories per day will cause our body weight to decline by hal" a pound per #onth (7.

includes the period o" #enstrual bleeding and nor#ally lasts in the neighborhood o" two weeks The luteal phase co##ences at o$ulation. restlessness. (ddiction.) 8B4 (llen %% et al.enstrual Cycle Considerations ( co#plex interaction o" hor#ones cause #any wo#en o" childbearing years to experience physical. )enstrual phase e""ects on s#oking relapse. :ur slowing #etabolis# si#ply reKuires a #inor calorie or acti$ity adFust#ent now and then. )ay 8==?.5se relie$es stress and anxiety. success is achie$able e$en i" co##encing reco$ery during the "ollicular phase. depression. and e#otional sy#pto#s related to their #enstrual cycle (n esti#ated ?=M experience pre#enstrual sy#pto#s. thus causing the kidneys to draw the alkaloid nicotine "ro# the bloodstrea# Kuicker (see 6hapter 9 . nor#ally lasts two weeks and ends the day be"ore her next period ( 8==? study tried to deter#ine i" the #enstrual phase during which a wo#an atte#pts to stop s#oking a""ects the risk o" s#oking relapse 8B4 ( total o" 8=8 wo#en were assigned to either co##ence reco$ery during the luteal phase or the "ollicular phase ("ter <= days.11+ Freedom from Nicotine prolonged $igorous physical acti$ity (s s#okers. tension. headaches. >+d rather be slightly bigger and ali$e. "atigue and cra#ping The se$erity o" sy#pto#s can range "ro# #ild to disabling %o how does a wo#an experiencing signi"icant #enstrual sy#pto#s success"ully na$igate nicotine dependency reco$ery3 The #enstrual cycle can be broken down into two pri#ary seg#ents. which o$er ti#e results in the desired body weight *ut what i" your dopa#ine pathways re"use such si#plicity when it co#es to "ood3 Frankly. Holu#e 7=<(B). 'ages ?=4-?87 . <9M o" wo#en who started during the luteal phase were still not s#oking. $ersus only 79M who started during the "ollicular phase 2hile nor#al to "ocus on the <9M. which #ay includeG irritability. than a tad s#aller but dead Today and to#orrow are worth $astly #ore than a "ew extra pounds .dieting . what > "ind encouraging is the 79M (s they de#onstrate. psychological. during signi"icant pre#enstrual sy#pto#s Hor#one related stress and tension #ight actually accelerate nicotine eli#ination by turning urine #ore acidic. anxiety. #ost o" us lacked the ability to build cardio$ascular endurance Not any #oreC (ging grace"ully does not reKuire . the "ollicular and luteal phases The "ollicular or pre-o$ulation phase is when signi"icant hor#onal changes occur >t announces the "irst day o" a wo#an+s cycle.

not s#oking beco#es a habit e$en during ti#es o" #enstruation .0o back one #onth and see how #any o" the wo#an at our site see# to ha$e panicking posts co#plaining o" intense s#oking thoughts #onth a"ter #onth a"ter #onth on any kind o" regular pattern . discuss it with your physician Jeep in #ind that the s#oking wo#an+s unconscious #ind has likely been conditioned to reach "or a cigarette during speci"ic #enstrual cycle hor#onal or sy#pto# related e$ents The #ore nicotine use cues encountered and extinguished during the luteal phase. where each day he supports #e#bers in na$igating reco$ery 8.7 . that to keep their reco$ery on course and getting easier and easier o$er ti#e. (ugust 7<.during the luteal phase3 >" concerned. the "ewer that will re#ain to trigger cra$e episodes during the "ollicular phase The beauty o" reco$ery is that next #onth+s cycle will not be a""ected by the heightened stresses associated with rapidly declining reser$es o" the alkaloid nicotine (lso. una""ected by either early withdrawal or cue related cra$e triggers Joel encourages doubters to stroll through the hundreds o" thousands o" indexed and archi$ed #e#ber posts at Freedo#. it+s still si#ply a #atter o" staying totally co##itted.The "act is. et al. with only #ini#al #enstrual sy#pto#s 8. 2hen is it best to "ace challenge3 1arly on or delay it3 (s Joel o"ten states.httpG//www ""n yuku co# 8. httpG//www ""n yuku co#/topic/787<8 . 6igarette %#oking and the !e$elop#ent o" 're#enstrual %yndro#e. .=B.? reporting no diagnosis o" ')%. (#erican Journal o" 1pide#iology. to their original co##it#ent to Ne$er Take (nother 'u""C 8. the authors "ound that . there are no such posts on the board because a"ter the "irst "ew #onths.the "irst .= ("ter adFust#ent "or oral contracepti$es and other "actors.8 Joel closes by re#inding wo#en concerned about #enstrual sy#pto#s. #ay increase risk o" #oderate to se$ere ')% . J. .%#oking. is addiction to s#oking nicotine a cause o" pre#enstrual syndro#e (')%)3 ( ten year study published in 8==? "ollowed 7.= *ertone-Johnson 1A.current s#okers were 8 7 ti#es as likely as ne$er-s#okers to de$elop ')% o$er the next 8-9 years .8 %pit&er. ')% and Duitting %epte#ber 79. e$en during tough ti#es. The study concludes. 8==? 8. 8==9.7 Freedo# "ro# Nicotine . especially in adolescence and young adulthood. 8. the "ree #essage board support group.8 hours -. co##encing reco$ery during a period o" signi"icant anxiety increases the odds that anxiety will ne$er again ser$e as an excuse "or relapse 6an hor#onal related sy#pto#s be so pro"ound that it is best to na$igate the #ost challenging portion o" reco$ery -. next #onth+s cycle #ay $ery well stand on its own. wo#en who de$eloped ')% and 7.4.The Journey Home 111 The Kuestion now being asked is.

and a pack to a pack and a hal" each day > stopped "or nine #onths while > was pregnant and could not wait the entire pregnancy "or Fust one cigarette The #inute > was ho#e "ro# the hospital > started again .< nicotine use a"ter learning they are pregnant %adly. %#oking patterns and use o" cessation inter$entions during pregnancy. Joel+s @ibrary. (cta :bstetricia 0ynecologica %candina$ica.stop "or the baby . 'ages <8.-<<<L also see. 'auly JA. including the unborn.< Tong HT. the "ear and horror that your che#ical dependency #ay har# or destroy it. Holu#e <B(9). June 78. Holu#e ?B(77). 74?9 . and e$entually surrendering 2hat logic is there in #aking this . be so wrong3 Photo by National Cancer Institute :nly about hal" o" wo#en clai# to be success"ul in ending 8. 8==? 8."or the baby.9 2hy do so "ew succeed3 %topping "or others. 8==. is a "or#ula and recipe "or relapse 8. news o" pregnancy can be an e#otional kaleidoscope 5pon con"ir#ation. the #other-to-be #akes the biggest #istake o" her entire pregnancy %he decides to . %el"-reported nicotine exposure and plas#a le$els o" cotinine in early and late pregnancy. the precious seconds during and a"ter childbirth are o"ten soured by "ixation upon relapse >nstead o" sa$oring li"e+s richest #o#ent. but right a"ter they were born > 8. . 2hyDuit co#.11< Freedom from Nicotine Pregnancy The awe and excite#ent o" a new li"e growing inside. she+s plotting the act she knows #ay bring an early end to both #otherhood and li"e 1ach contraction is "ollowed by thoughts that she has sacri"iced long enough. :ctober 8==?. (#erican Journal o" 're$enti$e )edicine. How could so#ething that sounds so right."or the baby. Duitting "or :thers. )aternal tobacco s#oking. o"ten within #inutes.B %pit&er. nicotine replace#ent and neurobeha$ioural de$elop#ent. et al.the baby+s. 'ages 7<<7-7<<. that danger o" har#ing the baby is about to pass %topping .B >t can #ean an entire pregnancy spent either "eeling depri$ed o" nicotine or gradually growing nu#b to the "ears o" har# that use would in"lict. J. 8. (cta 'aediatrica.9 0eorge @. et al.> stopped s#oking each ti#e > "ound out > was pregnant. reco$ery instead o" its #other+s3 %top "or the baby3 >s it the baby who needs help or its #o#-to-be3 No longer in har#+s way. #ay as well be an open declaration that this baby will ha$e an acti$ely "eeding drug addict "or a #o# Here are a "ew Kuotes "ro# e-#ails >+$e recei$edG ● ● .> a# << years old > started s#oking at age 7< and o" course ne$er thought > would still be a s#oker 8= years later. #akes pregnancy cessation $astly harder than need be !oing it .. the real "igure is probably closer to onethird Aesearchers conducting third tri#ester blood tests on wo#en clai#ing to ha$e stopped s#oking report that 8BM are untruth"ul 8.

. . > stopped using cigarettes and started with the gu# again > "inally ended gu# use in January o" 8==< > was totally nicotine-"ree "or about 7? #onths when #y sister-in-law ga$e #e a cigarette > "igured > could handle Fust one. <4 year old pro"essional yuppie turned new #o# who has been hiding it and in the closet "or #any years > stopped success"ully when > "ound out > was 8 weeks pregnant and then started during a brie" bout o" postpartu# depression when #y baby was . and a"ter pregnancy in ten states. the sa#e "or the second pregnancy )y #istake is > started back up >+# stopping s#oking today e$en though >+# about to wean #y daughter . during. (#erican Journal o" 're$enti$e )edicine. . unbelie$ably. January 8==<. stopping when pregnant only to re-light within hours o" gi$ing birth .> a# an attracti$e. and a"ter pregnancy a#ong wo#en and their spouses. > started againC. 8.2hen > was pregnant with #y "irst child > ga$e up s#oking as soon as > "ound out.The Journey Home 11) ● ● ● ● ● was back to a pack a day .. Holu#e B=(<). . Trends in s#oking be"ore.> a# concerned about #y neighbor+s s#oking %he is pregnant again but still s#okes %he was s#oking while pregnant with her 7st son who is 9 years-old now and dea" . postpartu# depression and a #other+s death were used as reasons "or relapse (lthough not #entioned.>+# <? years old with three children and ha$e s#oked since > was 7.> bought a pack the next day Now. only about 7 in B wo#en who s#oked at conception will experience the Foys o" s#oke-"ree #otherhood The reasons gi$en in trying to Fusti"y relapse "ollowing childbirth $ary greatlyG ● ● .)y daughter is B #onths pregnant and still s#okes occasionally (ctually > don+t know how #uch she s#okes For so#eone who is trying to be so protecti$e o" her unborn child she isn+t %he is an intelligent person but putting her baby at risk .> a# addicted to nicotine gu# > stopped s#oking and started chewing the gu# Then > got pregnant with #y daughter and stopped chewing the gu# )y #other died right a"ter #y daughter was born. 6ol#an 0J. (pproxi#ately hal" o" wo#en who stop s#oking during pregnancy relapse within six #onths o" gi$ing birth 8. >+# stuck on the gu# again no pun intended . et al. it #eans that. June 8==?.> started s#oking at 7< (well > couldn+t draw back like all the other girls) but by the ti#e > was 79.. .-<. body and li"e can be clean. during. so > started s#oking again Three #onths later. Holu#e 89(7). (dding it all up. 'ages 84-<BL Janeko (. 'ages <. . weeks old and > had stopped nursing > was back to s#oking a hal" a pack to a pack a day . it+s highly unlikely that relapse and National Cancer Institute acti$e drug addition i#pro$ed either situation 'regnancy is a golden opportunity >t+s a period during which a #ind. . these wo#en were able to te#porarily suspend nicotine use Then. as soon as #y babies weaned.B . !ri$en by signi"icant and $ery real risks.. 'ediatrics >nternational. et al.. %#oking trends be"ore. > was s#oking at e$ery opportunity The only ti#e > stopped s#oking is whilst > was pregnant and breast"eeding Then.

● ● ● . %he+s absolutely correct The challenge truly is "ar greater when atte#pting cessation "or others Think about the day to day agony and anxiety endured by these wo#en >#agine the disappro$ing stares and $erbal abuse by those who notice the# s#oking %ociety+s disdain only increases her "ocus upon . but a"ter thinking about all the people > knew who s#oked while pregnant and had nor#al kids. at a ti#e. as > had lied to the doctor and the hospital about s#oking .> a# ? weeks pregnant and ha$e been struggling with stopping "or so#e ti#e 1$en be"ore #y pregnancy > was trying to stop The scariest part "or #e is the anxiety it creates >s it dangerous to go through withdrawal cold turkey3. .stopping "or the baby is Fust too hard .> a# 8.)y daughter Fust "ound out that she is pregnant and she s#okes %he was going to Fust stop but then a #idwi"e told her that i" she did. her "etus would go into shock and that she should Fust taper o"" . years old >+# 4 weeks pregnant >+$e s#oked a pack a day "or 77 years >+$e tried to stop < ti#es now in 9 weeks and blown it e$ery ti#e > a# down to about <-B cigarettes a day > a# worried about #y baby and > ha$e s#oked through the whole thing > a# trying to stop again >t has been about 78 hours without a s#oke . #ost wo#en had their own drea# o" so#eday stopping s#oking. > kept right on s#oking . .> a# a 88 year-old "e#ale who is currently <8 weeks along in #y pregnancy > "eel that the . it+s abandoned it in "a$or o" sel"-sacri"ice "or the innocent preciousness inside Their drea# "orgotten.11* Freedom from Nicotine healed and reclai#ed in order to prepare "or the blessings o" nicotine-"ree #otherhood >nstead. and a growing sense o" sel"-depri$ation. . it+s nor#al and natural to want to stop "or the baby The risks o" har# are tre#endous >t isn+t a #atter o" whether or not nicotine will da#age the "etus but how bad and noticeable the da#age will be The risks are so huge that the "ears "lowing "ro# the# consu#e reason. it+s a drea# Kuickly "orgotten >nstead o" seeing here and now as the per"ect ti#e to li$e that drea#. logic and co##on sense *e"ore learning they were pregnant. .> kept #y #outh shut. place and #anner chosen by the# *ut now gripped by worry o" har# to the de$eloping li"e inside. There+s also the rationali&ation that . which they+ll satis"y shortly a"ter gi$ing birth @et+s be clear. so#e are able to te#porarily suspend use "or the bene"it o" the "etus while others do not Those that don+t are "orced to in$ent new nicotine use rationali&ations in order to suppress the har#s being in"licted Here are #ore Kuotes "ro# e-#ails ● ● .> did atte#pt to stop when > "ound out > was pregnant the "irst ti#e. roughly 9 o" B pregnant s#okers spend their pregnancy so#ewhere between the grips o" penetrating guilt o$er the har#s use continues to in"lict.stopping "or the baby .

> a# 97 years-old and s#oked a pack a day since > was 7B years old. reco$ery but instead a te#porary pause "or the baby. her "ocus will instead turn to the sensations "elt when scores o" cigarette toxins strike healing tissues. sul"ur. as nicotine drenched receptors cause her dopa#ine pathways to re-assign using again. #ake lapse nearly i#possible to "orget Her .5n"ortunately. 2e can only li$e in "ear "or so long be"ore growing nu#b to it >" this isn+t . with the exception o" 4 #onths when > pregnant (started right up again the day a"ter she was born) > hated #ysel" "or "ailing > hated the way > s#elled > hated . hydrogen cyanide. . and carbon #onoxide in$ades an oxygen rich #ind The toxic assault will likely co#pel her di&&y and disrupted #ind to turn its "ocus to her now "ailed obFecti$e. > ha$e gi$en in and > had #y "irst cigarette in 7= #onths yesterday > had another today and now >+# "eeling absolutely horrible about it > a# breast"eeding and > would like to continue breast"eeding without har#ing #y child . as there is nothing #issing and nothing in need o" replace#ent For her. her brain has already substantially co#pleted restoring neurotrans#itter sensiti$ities and counts (lthough she will continue to "eel the tease o" thousands o" old nicotine replenish#ent #e#ories. a##onia.The Journey Home 11" reason why > ha$en+t stopped is Fust thatC > a# deathly a"raid o" the "eeling o" withdrawal .stopping "or the baby .your. in the short ter#.aaah. wanting relie" sensation as nothing was #issing *ut lapse will i##ediately re-"ire dependency+s engines. how long be"ore that depri$ed "eeling o$erwhel#s di#inishing "ears3 (nd how #uch anxiety and guilt would relapse bring3 >" the expectant #other has gone two weeks without nicotine. relapse will not #atch expectations There will not be an underlying . %he+ll wonder whether the burning sensations generated by carbon #onoxide. they belonged to an acti$ely "eeding drug addict whose blood-seru# nicotine reser$es were always on the decline ("ter two weeks it+s nearly all psychological. . a s#oke to get through the day > hated the disgusted looks o" people walking by #e as > huddled outside #y o""ice .sneaking. with #ore assaults and guilt to "ollow ● ● . arsenic. and "or#aldehyde are also burning her unborn baby *ut it+s too late :nce nicotine is inside.aaah. relapse is all but assured. the sa#e priority as eating "ood (nd the circu#stances o" lapse will be docu#ented in high de"inition #e#ory. #issing "ollowing lapse. breathing li"e into thousands o" old use #e#ories that will.

8. a""ecti$e and beha$ioral disorders in children born to #others exposed to nicotine during pregnancy . her drug "or the . *ut he has also written taking direct ai# at pregnant wo#en @isten care"ully to his #essageG .To set the stage.gi$e-up.youC. with displays o" unruliness and aggression . rain or shine. or %>!% has been traced to prenatal and/or postnatal nicotine exposure Nicotine exposure is responsible "or cogniti$e and learning de"icits in children as well as a""ecti$e and beha$ioral proble#s such as +(ttention !e"icit Hyperacti$ity !isorder+ ((!H!).%uch i#pair#ent can #ani"est itsel" in a $ariety o" sy#pto#s depending on the site. cal#ness and beauty that+s . !r Hein& 0in&el is a #edical doctor and retired 5ni$ersity o" (rkansas phar#acology and toxicology pro"essor who has de$oted decades to the study o" nicotine !r 0in&el+s #edical Fournal articles use language that tends to speak o$er-the-heads o" #ost expectant wo#en They share concerns o$er . secondhand s#oke or NAT will i#pair their nor#al de$elop#ent . . it isn+t a #atter o" whether or not nicotine will da#age the "etus but how noticeable the da#age will be Not con$inced3 @et #e share so#e o" the work and "indings o" those who ha$e de$oted their li$es to the study o" nicotine toxicology and phar#acology *ut be"ore doing so. the nicotine the #other is exposed to "ro# s#oking. 8. >nstead. )arch 8==. ti#e and intensity o" nicotine action Here are a "ew exa#plesG The notorious . 0in&el JH. cold or hot > hated #ysel" "or hurting #y daughter .%udden >n"ant !eath %yndro#e.sake o" the #other . the in"ant and the adolescent3 Journal o" Health 'sychology.sake o" the baby . (s #entioned. one has to recogni&e that nicotine interacts with the $ery basic "unctions o" the peripheral and central ner$ous syste#. 'ages 87B-889 . et al.. re"lect upon the truth that the only way the baby+s ti#e with its #other will not be constantly interrupted by the need to replenish #issing nicotine is i" she e#braces reco$ery "or the . 6ritical re$iewG nicotine "or the "etus."etotoxicity and neuroteratogenicity that can cause cogniti$e. the ner$es supplying organs and tissues o" the body and the $ital co##and stations in the brain 2hen these syste#s are "or#ed during "etal li"e. unless > could "ind the strength and courage to stop that #y daughter would lose her #other . Holu#e 78(8).thinking "or sure.1<! Freedom from Nicotine building sucking on that disgusting thing... reali&e that the pri#ary reason these har#s occur is because the wo#an con$inced hersel" that she had to . i e . (llow your own drea#s and desires to transport you ho#e to the "reedo#.

#ay actually worsen so#e o" the critical outco#es . the in"ant and the adolescent3 Journal o" Health 'sychology. instead o" a healthy red color. intelligence expressed by > D standards #ay decline in their o""spring. as would be the case with the nicotine patch . June 744?.(s a conseKuence. 8==. %lotkin.stopping "or the baby. Holu#e 8?B(<). . his u#bilical cord. . and as shown abo$e. . this decline #ay not be readily discernible . et al.nicotine by itsel" is able to reproduce the net outco#e "ro# tobacco s#oke exposureL that is not to say that the other co#ponents are not inFurious. Fetal nicotine or cocaine exposureG which one is worse3 The Journal o" 'har#acology and 1xperi#ental Therapeutics. a $ery speci"ic li"elong handicap 'renatal nicotine also pri#es the de$eloping brain "or depression and "or nicotine addiction in adolescence 2rongly belie$ing or being told that NAT is risk-"ree. )arch 8==.. >" nicotine i0in&el JH.4 %lotkin T(. the replace#ent o" tobacco with NAT is likely to produce less i#pro$e#ent than #ight otherwise be thought. but rather. 8. but as larger seg#ents o" the population are a""ected. JH. dare we reco##end nicotine replace#ent therapy in pregnant wo#en and adolescents3 Neurotoxicology and Teratology. e-#ail "ro# 'ro"essor %lotkin to John A 'olito.? 0in&el.The Journey Home 1<1 . 6ritical re$iewG nicotine "or the "etus. 'ages 7-74 . was a sickly. 8. .4 (ccording to 'ro"essor %lotkin. T(. 2hy do you s#oke3 2hyDuit co#. pregnant s#okers who would ha$e stopped during pregnancy #ay begin using NAT throughout pregnancy . February . Holu#e <=(7). including replace#ent nicotine.8.)y son was born at a co#parati$ely low birth rate. al#ost understandable !uke )edical 5ni$ersity 'ro"essor Theodore %lotkin is probably the world+s leading nicotine toxicology researcher He is deeply concerned that nicotine.> learned "irst hand the results o" s#oking during pregnancy > had taken lightly #y responsibility to hi# and > will always regret it . Holu#e 78(8). but tapered and beca#e thinner toward where it was attached to hi# . especially by transder#al patch. 8.7 'onder the collecti$e regret o" the #illions o" #others whose intense "ocus on protecting the baby actually resulted in har#ing the# ● ● . deli$ers #ore nicotine to the "etus than s#oking does . .. 'ages 4<7-49B 8. and notably. puss-like shade o" yellow >t was not thick and healthy.= The patch+s continuous deli$ery o" nicotine is belie$ed to so#ehow o$erwhel# and saturate the ability o" the placenta to per"or# li#ited nicotine "iltering >n 8==? 'ro"essor %lotkin wrote that.Neonatal nicotine exposure i#pairs so-called auditory learning.? 2arnings such as !r 0in&el+s #ake the expectant wo#an+s "ailure to place her own drug addiction reco$ery abo$e . January ?.= %lotkin. 'ages 87B-889 s a de$elop#ental neurotoxicant in ani#al studies.7 %lotkin. #ay cause as #uch or #ore har# to the de$eloping "etus than crack cocaine 8. 8==.%tudies ha$e "ound that the brains o" "etal #ice wound up with 8 B ti#es higher nicotine concentrations than "ound in the #other+s blood when on a slow continuous nicotine "eed. JanFeb 8==?.8.8. T(.NAT.

you. and #y "our year old has (ttention Hyperacti$ity !isorder. >+$e always been addicted to nicotine . (nd what will the child say3 ● ● .> s#oked $ery little during #y "irst pregnancy )y child has allergies and catches bronchitis $ery easily 2ith #y second child > stopped s#oking during pregnancy )y husband began s#oking again and so did > 2hen > began breast"eeding a"ter the birth it beca#e another concern "or #e > tell #ysel" that it+s not hurting the baby.> a# $ery happy to say that > ha$e been nicotine-"ree "or six #onths nowC )y kids ha$e not #issed any days o" school this year > ha$e started to workout three ti#es a week > "eel better )ost people tell #e > look a lot better )y house and car are cleaner > a# so glad > stopped .you.Now.=== (that+s 5 % R8. > ha$e a 7= week- .easy ti#e . to . #y #other died o" a sudden and #assi$e stroke caused by hypertension.you. now #y second son is two and a hal" with de$elop#ental delays. but > still get the bene"its %#oking is expensi$e in the 5J.1< ● Freedom from Nicotine ● . and so "ar > ha$e sa$ed W79.> hate. >#agine ne$er being able to "ully bond with your baby because nicotine keeps co#ing between you (lternati$ely..%o.(t age 88. being born that way. hate cigarette s#oking.)y #other s#oked. e$en when pregnant with #e %o > guess. with extre#e e#phasis on the hyperacti$ity part > know in #y heart that > probably caused these proble#s but > keep "inding other excuses . it is so easy "or #e not to s#oke today )ost o" the costs ha$e gone.3 2hy not exchange all "ears o" "etal har# "or the celebration o" using pregnancy as a golden opportunity to co#e ho#e to . > kept s#oking . although > still know > a# an addict.3 'icture your new baby basking in liberty+s blessings ● ● . > concentrate on keeping #y reco$ery ali$e by celebrating #y "reedo# :ne thought > "ind $ery heartening is that > a# doing . . . second hand s#oke and s#okeless tobaccoC )y #other s#oked while she was pregnant (both ti#es) and s#oked until > was 7. years old > was born with a head tu#or which continues to gi$e #e trouble a"ter two surgeries and #ore than <B years o" li"e . hate. . . ele$ated by s#oking That+s exactly what was put on the coroner+s report 1$en then. en$ision the rich cal#ness o" nicotine-"ree #otherhood 2hy not reach back and sei&e upon your own pre-pregnancy drea# o" "reedo# and #ake reco$ery your lo$ing gi"t o" . 6o#pared Photo by C5C with the "irst days. but in #y #ind it bothers #e .B==)C > sa$e so #uch > can easily Fusti"y a weekend away on #y annual stopping anni$ersary *est o" all.

4M o" 8?= new #o#s in >srael reported postpartu# depression at . like with the sisters. July <7.e""ecti$e .).. 8==?. electronic letter. > did not approach stopping with a reco$ery #ind-set but with a +suspended sentence+ on s#oking For our "i"teenth anni$ersary. and whether or not the results included wo#en who were experiencing depression be"ore gi$ing birth (#ong studies reporting new cases o" depression arising a"ter childbirth.4 .< 6learly. . 8==. 'ages 8=. what no physician on earth will suggest as a treat#ent course is relapse to the highly addicti$e.9 Jeep your eye on the placebos and nicotine should so#e "uture .there is no e$idence that NAT is actually e""ecti$e "or s#oking cessation in pregnancy . July 84. 6N% !rugs. . and read.> had stopped with #y pre$ious pregnancies (three older daughters). but > picked it right back up again with "erocity ("ter each "ailure > increased #y nicotine intake #ore and #ore (t 8 to 8 7/8 packs a day. Neuron.placebo.-. B ?M a#ong 9. e$en its #ost $ocal ad$ocates are "orced to ad#it that. 'har#acotherapy "or %#oking 6essation. 'ages 4?<-44< 8. 78 BM a#ong 7. > ga$e #y husband another daughter and a nicotine-"ree wi"e . which declined to ? <M by 78 weeks (2ickberg 744. 5nderstanding the pathophysiology o" postpartu# depressionG i#plications "or the de$elop#ent o" no$el treat#ents. and its sharp decline "ollowing childbirth. 'ages 7?B-7?. and < . 8==?. et al. but "or the rest o" #y li"e > $isited 2hyDuit and read.B 8.8 1#erging research suggests that these receptors could be a path to e""ecti$e treat#ent 8. placebo is not a real-world reco$ery #ethod 8.4/8/7<BP74?. Holu#e B4(8). 8. Aegarding postpartu# depression. 0(*((()A plasticity during pregnancyG rele$ance to postpartu# depression.8 )aguire J.B *rewster. httpG//c#aF ca/cgi/eletters/7.9 6ole#an T.The Journey Home 1<$ ● old son who has a s#oke-"ree #o# . > was #uch older and this baby was counting on #e to not Fust stop during #y pregnancy. July <7. > saw not #uch hope "or an end *ut this pregnancy scared #e Now. 8==?. weeks (0lasser 744?). Holu#e B4(8). . Holu#e 87(78). Neuron.7< 8. "etal teratogen nicotine (s "or replace#ent nicotine. 6anadian )edical (ssociation Journal.< Ne#ero"" 6*.B?9 %wedish wo#en at ? weeks. controlled pregnancy study proclai# NAT .B 2isconsin wo#en between #onths 7 and 9 (6haudron 8==7). and read > "inally learned 2H/ e$ery ti#e > had picked the# back up again in #y postpartu# periods > was still in post acute withdrawal Aiddled with anxiety. Ae#e#ber. ready yoursel" "or the possibility %tudies analy&ing how o"ten it occurs $ary signi"icantly depending on where the wo#en studied li$ed.M o" 9=< )innesota wo#an during the "irst year "ollowing childbirth (*ryan 7444) >" depressed "ollowing childbirth be sure and let your doctor know 'ostpartu# depression is not so#e character "law or weakness but as real as the nose on our "ace >t+s belie$ed to be associated with a large increase in progesterone-deri$ed neuro-steroids during pregnancy. Aeco##endations "or the use o" phar#acological s#oking cessation strategies in pregnant wo#en.8. which #ay ha$e signi"icant e""ects on 0(*( receptors 8. J). the study+s de"inition o" depression.

counseling and beha$ioral inter$entions . re$iewing the knowledge.4/8/7<BP74. yes you canC There+s only one rule ti#eC Photo by National Cancer Institute no nicotine Fust one hour.1<+ Freedom from Nicotine There+s no such thing *ut it certainly has pro$en e""ecti$e in allowing the phar#aceutical industry to #ake #ountains o" #oney 8. (lso. how.you . picture your new baby bonding to its #other+s natural skin "ragrance instead o" the #ore than "our thousand che#icals that cigarette s#oke would ha$e deposited upon your hair. )eta-analysis rooted in expectations not science. JA. learning and growing (llow yoursel" to beco#e $astly #ore dependency reco$ery sa$$y than your addiction is strong *aby steps. electronic letter.. June 8==?. >t+s what we+re doing now. July 84. 6raw"ord JT. et al. Holu#e B7(8). 6anadian )edical (ssociation Journal. challenge and day at a 8. to . it i##ediately tells us that those conducting the study were $astly #ore interested in selling their product than pre$enting "etal har# 'regnant wo#en would be wise to accept that knowledge and understanding are extre#ely e""ecti$e reco$ery tools The highest known pregnancy cessation rates continue to be associated with .you. skin and clothing > encourage you to continue reading. 8==?.?7 8. #ends and repairs while at the sa#e ti#e #aking a new li"e 2hy depri$e your baby o" knowing you3 2hy sense it "eel extre#e content#ent while in the ar#s o" s#okers. 2atch the #agic un"old as your nicotine-"ree body heals. to see i" wo#en were truly able to get o"" nicotine >" nicotine and cotinine le$els were ignored. especially those who s#oke your brand3 >nstead.. and what next .. insights and skills needed to e#brace and celebrate nicotine-"ree #otherhood @et this be your lo$ing gi"t o" .8. 'ages 974-9<B . %#oking cessation in pregnancyG why.. 6linical :bstetrics and 0ynecology. 'olito. look closely to see i" the pregnancy phar#a product cessation study exa#ined cotinine le$els (the pri#ary che#ical nicotine breaks down into). httpG//c#aF ca/cgi/eletters/7. with any new study.

to use again >nitially. continued use would end "ree stealing %oon. our #ind+s priorities teacher Those pathways were designed to generate urges.The Journey Home 1<1 Chapter ) Prior ? Table of Contents ? Ne@t The Roadmap Home This chapter pro$ides a brie" o$er$iew o" reco$ery 7 8 < 9 'hysical Aeco$ery 1#otional Aeco$ery %ubconscious Aeco$ery 6onscious Aeco$ery >t+s a start to "inish look at "our distinct yet o$erlapping phases.wanting . extre#ely di""icult to "orget or ignore *ut prior to nicotine dependency onset. nicotine+s repeated acti$ation o" those receptors caused sti#ulation and per#anent co#pro#ise o" our brain+s dopa#ine pathways. there was no .ie3 Nicotine addiction is the result o" the introduction o" a che#ical into the body. arri$ing nicotine would cause a burst o" unearned dopa#ine. our tonic dopa#ine le$el started to decline in response to "alling nicotine le$els This resulted in . "ollowed by a list o" health bene"its na$igating the# brings >t lays a "oundation "or the "our chapters that "ollowG 'rief /ependency Re. so as to #ake e$ents that sti#ulate the#. wanting and desire. species sur$i$al acti$ities. pro$iding a wanting satis"action sensation "or wanting that didn+t yet exist *ut "or those o" us susceptible to dependency onset. which by happenstance is able to unlock and acti$ate the sa#e brain cells and pathways as the neurotrans#itter acetylcholine For us.wanting. That wanting would soon be a#pli"ied by the anxiety generating tease o" an e$er growing nu#ber o" wanting satis"action #e#ories 1ach o" those high de"inition #e#ories docu#ented exactly how wanting was .

as "unda#ental as eating 1ducated reco$ery is about understanding both the lie and dependency+s e""ects upon us >t is #y hope that education and understanding will #ake any re#aining "ears o" li"e without nicotine so insigni"icant that it beco#es i#possible not to notice the beauty that reco$ery gradually un"olds be"ore you >t+s #y hope that understanding aids you in appreciating the "ull glory o" again standing on your own. Kuiet and beauti"ul #ind that dependency and wanting ha$e "ar too long keep hidden "ro# $iew 6ontrary to #arketing o" those pushing an e$er growing array o" nicotine deli$ery de$ices. a non-e$ent. by arri$al o" a new supply o" nicotine (rri$al o" #ore nicotine would generate a sudden phasic burst o" dopa#ine. locations. restoring our tonic dopa#ine le$el and te#porarily satis"ying wanting 6ontinued use caused our brain to atte#pt to de-sensiti&e itsel" to nicotine+s presence by increasing the nu#ber o" acetylcholine receptors in #ultiple brain regions 6ontinued use also conditioned our subconscious #ind to expect a new supply o" nicotine when speci"ic ti#es.you . a lo$e "est. and where you now stand 2hile such awareness itsel" can be a tad "rightening. acti$ities or e#otions were encountered Now. whether our Fourney is best characteri&ed as ha$ing been a cakewalk. as you "ully engage li"e as . le"t us "alsely con$inced that nicotine was core to our existence. the biggest baby step o" all )ustering the courage to at last say . a return to a cal#. so as to hold wanting at bay. why spoil healing with "ear3 2hy "ear arri$al o" a cal# and co#"ortable day where not once do thoughts o" using enter our #ind3 2hy "ear such days beco#ing so "reKuent that they beco#e our new sense o" nor#al3 >nding Nicotine :se That "irst courageous step is huge.no. *ut that+s only a hope :nce ho#e. "rantic or night#arish. the only path ending wanting "or #ore is to end nicotine+s arri$al (nd the Photo by National Cancer %nstitute . the depths to which they took you.1<< Freedom from Nicotine satis"ied. people. any atte#pt to stop using nicotine could result in the sa#e wanting related anxieties "elt when depri$ed o" "ood or water !eclining by one-hal" e$ery two hours. the only thing that #atters is that each challenge and each day re#ains totally do-able 5nderstanding where we now stand is the window to where we+$e been (n awakening is at hand (llow your #ind to see the lies. years o" struggling to keep su""icient nicotine in our bloodstrea#. to that next nicotine "ix is the only path to the wonder"ulness beyond.

Holu#e . et al. @atino and 6aucasian s#okers >t "ound that @atinos had the shortest hal"-li"e (788 #inutes). et al. 'ages 887-88. 8?= *enowit& N@. 8?8 *enowit& N@. 6hinese-(#ericans the longest (7B8 #inutes). with 6aucasians in the #iddle (7<9 #inutes) 8?8 Nicotine+s hal"-li"e is shorter in wo#en (77? #inutes) than #en (7<8 #inutes). let+s ignore genetic di""erences. Holu#e . 6linical 'har#acology E Therapeutics.The Journey Home 1<) speed o" natural reco$ery can be seen within Fust one hour o" re#aining 7==M nicotine-"ree. *ritish Journal o" 6linical 'har#acology. 744?. et al. and e$en "aster in wo#en taking oral contracepti$es (4. February 74?B. #inutes) This is thought to be associated with estrogen 8?< >ts hal"-li"e is shorter during pregnancy (4. 0upta %J. *ritish Journal o" 6linical 'har#acology. a 744? study "ound an a$erage nicotine hal"-li"e o" 784 #inutes in 6aucasians and 7<9 #inutes in ("rican (#ericans 8?7 ( 8==8 study co#pared 6hinese-(#erican. hor#onal. %lower #etabolis# and reduced intake o" nicotine "ro# cigarette s#oking in 6hinese-(#ericans. 8==? 8. as the concentration o" nicotine within your blood plu##ets by 8BM . et al. )ay 8===. Nicotine phar#acokinetics and its application to intake "ro# s#oking. Fourth 1dition Aetrie$ed "ro# !ictionary co# on (ugust 88. 6linical 'har#acology Therapeutics.. a 744< nicotine patch study "ound that when nicotine was ad#inistered directly into the bloodstrea# (intra$enously) it had a 8 hour eli#ination hal"-li"e but when ad#inistered through the skin $ia the nicotine patch (transder#ally). 'ages 8<4-89. July 74?9.?-<. 'ages B<7-B97 8?7 'ere&-%table 1J.? hal"-li"e (n d ) The (#erican Heritage !ictionary o" the 1nglish @anguage. et al. is de"ined as . Journal o" 'har#acology 1xp Therapeautics. The Journal o" 'har#acology and 1xperi#ental Therapeutics.. Nicotine and cotinine concentrations in seru# and #ilk o" nursing s#okers . Nicotine #etabolis# and intake in black and white s#okers. *ioa$ailability and absorption kinetics o" nicotine "ollowing application o" a transder#al syste#. 'ages <. it balloons to 77 8 hours 8?B >" considering breast-"eeding. et al. 6linical 'har#acology E Therapeutics. 'ages 4-7B 8?.? )ost older cessation literature "ir#ly "ixes nicotine+s eli#ination hal"-li"e at about two hours 8.the ti#e reKuired "or hal" the Kuantity o" a drug or other substance deposited in a li$ing organis# to be #etaboli&ed or eli#inated by nor#al biological processes .4 *ut nicotine+s hal"-li"e can $ary substantially based upon genetic. 'ages 7=?-77B 8?< *enowit& N@. #inutes 8?. acti$ity and age "actors 8?= For now. racial. July ?. Holu#e 49(8). >nterindi$idual $ariability in the #etabolis# and cardio$ascular e""ects o" nicotine in #an. 'ages 9B?-9. )ay 8==. Holu#e <. This "inding was con"ir#ed by a second patch study which "ound it to 8. Holu#e 887(8). *ritish Journal o" 6linical 'har#acology. as we ha$e no idea which genes we do or don+t ha$e (s "or racial $ariations. )ay 74?8.4(B)..(<). Holu#e ?<(9). Nicotine #etabolis# and eli#ination kinetics in newborns. Holu#e <=7(8). . new born babies whose #others s#oked endure a nicotine withdrawal period "i$e ti#es longer than what their #other+s would ha$e been >nstead o" the newborn ha$ing a 8-hour eli#ination hal"-li"e. >nterestingly. 'ages 9?=-9?? 8?9 !e#psey !. 8. #inutes) than a"ter gi$ing birth (777 #inutes) 8?9 %adly. 8==8. )ay 8==8. January 7. Holu#e 7?(7). once the patch was re#o$ed nicotine+s eli#ination hal"-li"e was 8 ? hours 8?. Journal o" the National 6ancer >nstitute. 'ages 7B8-7B. and treating tobacco addiction.(B). @uck 2. et al.8L also see Feyerabend 6.B 8?. Holu#e 8?=(8). (ccelerated #etabolis# o" nicotine and cotinine in pregnant s#okers. (pril 8==?. nicotine+s breast #ilk hal"-li"e a$erages 4. 'ages B49-B4? 8?B !e#psey !. diet. 6linical phar#acology o" nicotineG i#plications "or understanding.Hal"-li"e. pre$enting.4 *enowit& N@. Journal o" the (#erican )edical (ssociation. %epte#ber 744<. et al. Fe#ale sex and oral contracepti$e use accelerate nicotine #etabolis#. Holu#e 74(8).

Holu#e B.8 8?4 *enowit& N@. the a#ount o" nicotine re#aining a"ter sleep is actually a tad higher than si#ple di$ision suggests >t #akes sense. our re#aining reser$es will beco#e so s#all within 89 hours o" ending all nicotine use that they beco#e di""icult to detect ( =8 or Fust 8/7==ths o" our nor#al daily le$el) >t+s here that surgery (nicotine extraction) is nearly co#plete and deep dependency healing begins in earnest 2ithin < days. which per#anently records nicotine use. (r&nei#ittel-Forschung. kinetics and bio#arkers. as the a#ount o" blood "low and nicotine passing through and being #etaboli&ed by the li$er decreases while sleeping (s you can see. #ost o" us had su""icient nicotine reser$es to co#"ortably #ake it through ? hours o" sleep each night (9 hal" li$es lea$ing us with a #ini#u# o" .?< . %ali$a cotinine and recent s#oking--e$idence "or a nonlinear relationship. 8BM o" our nor#al daily supply) >n "act. while alkaline urine actually allows its re-absorption back into the body (s suggested by the abo$e hal"-li"e data. with absolute certainty. how long a"ter > stop using nicotine will #y insurance co#pany or e#ployer be able to detect nicotine in #y syste#3 (s seen abo$e. Holu#e 98(4). #etabolis#. )etabolis# and disposition kinetics o" nicotine.(7).1<* Freedom from Nicotine be a #ini#u# o" < < hours 8?? )ost nicotine is broken down into six pri#ary #etabolites by the li$er (#ostly cotinineG . et al.. 'har#acokinetics o" nicotine and cotinine a"ter application o" two di""erent nicotine patches under steady state conditions.= 84= Hukkanen J. Nicotine che#istry. %epte#ber 7448. )arch 8==B. with a 9=M increase in the rate that nicotine is cleared "ro# arri$ing blood 84= (s we learned in 6hapter 9. et al.4-. urine and sali$a is all but useless as a #arker o" use That+s why insurance co#panies and e#ployers nor#ally test "or cotinine.).4-77B 847 %wan 01. trying to #easure rapidly "alling nicotine le$els in blood. Holu#e 7=?(. unless exa#ining hair. one o" nicotine+s longerlasting #etabolites. Handbook o" 1xperi#ental 'har#acology 8==4L Holu#e 748). et al. 'ages . hours 847 >n regard to reco$ery what+s i#portant is that re#aining le$els beco#e so s#all within 89 hours o" ending use that re-sensiti&ation and the brain+s adFust#ent to "unctioning without nicotine ha$e no choice but to co##ence 8?? Jeller-%tanislawski *. et al.=-?=M) The kidneys re#o$e (eli#inate or excrete) nicotine and its #etabolites "ro# the bloodstrea# 8?4 Thus.=-77. which has a generally recogni&ed hal"-li"e o" about 7. we o"ten get the Kuestion. 'ages 77. 'ublic Health Aeports. 'ages 84-. you will inhabit a nicotine-"ree body and #ind (s "or detection. 'har#acological Ae$iews. any acti$ity which increases blood "low though the li$er (exercise or eating) accelerates nicotine depletion @i$er blood "low increases by <=M a"ter #eals. 'ages . acidic urine accelerates nicotine eli#ination. No$-!ec 744<.

@aw o" (ddiction. subconscious and conscious Jeep all nicotine on the outside and within . . the slope o" the Fourney down the other side. they want your #oney (nd sadly. e-cigarettes. that it #ake it . . cigarettes. regardless o" your body+s nicotine hal"-li"e or eli#ination rate.Fust one hit o" nicotine . replace#ent nicotine. the balance o" the Fourney beco#es an exercise in patience /et. although initially brisk. !on+t listen >" the product sti#ulates dopa#ine pathways. physical withdrawal+s cli#b isn+t "ully underway until product use ends 6ontinued sti#ulation does not aid reco$ery but delays it That+s why ad$ertising the product+s Truth is. you+ll stand atop withdrawal+s #ountain The #ost challenging portion o" reco$ery will be behind you 2hile your cli#b was Kuick. e#otional.8 hours o" ending use. is continuous yet e$er so gradual 1asier ti#e with "ewer bu#ps.suck less . $iolate the . or as suggested by recent Nicorette co##ercials. a#a&ingly "ew ha$e the sta#ina o" purpose needed to #ake back-to-back cli#bs 1xpect to be teased during both your cli#b and descent by those selling che#icals that sti#ulate brain dopa#ine pathways (tobacco products. nearly all are willing to lie to get it 1xpect their tease to "alsely suggest that their product #akes the cli#b easy. bupropion and $arenicline) 1xpect the# to try to discourage you @isten "or the "alse and decepti$e i#plication that "ew succeed in stopping on their own it+s how the $ast #aFority will succeed this year.The Journey Home 1<" 2ithin 89 hours the #ind and body will begin to experience o$erlapping reco$ery on "our le$elsG physical.and "orget about any gradual down slope or doing easy ti#e >t+s called relapse /ou+ll either resu#e li"e as an acti$ely "eeding addict or need to again endure nicotine detox and another cli#b to the top The price o" each cli#b is "urther depletion o" core drea#s and desires (lthough able to rest and reFu$enate once at or o$er the top. and they know it 6learly.

)olecular 'har#acology. the body needs ti#e "or its physiology to adFust to again "unctioning without nicotine and all other che#icals introduced by our #ethod o" deli$ery (s it does. )arch 8==9.88 . pri#arily related to neuron sensiti$ity restoration and e#otions. is not about science but sales#anship (s Joel says. #ay persist "or <-9 weeks (side "ro# the brain. :ctober ?. 1$en N.B(<). 'ages .G acti$ation and desensiti&ation o" nicotinic acetylcholine receptors both contribute to beha$iors related to nicotine addiction and #ood. we+d only ha$e oursel$es to bla#e "or intentionally extending what should ha$e been a "ew days o" withdrawal into weeks or #onths Not only do users "ace the side-e""ect risks posed by each product. Neuroreport. 5p-regulation o" brain nicotinic acetylcholine receptors in the rat during long-ter# sel"-ad#inistration o" nicotineG disproportionate increase o" the alpha. >t is not . et al. recent studies ha$e "ound that so#e sy#pto#s.-containing receptors. the withdrawal sy#pto#s experienced #ay be none. Holu#e ?9(9). @et+s start with the body+s physical response to ending all use Physical ReadFustment The brain needs ti#e to re-adFust its eKuilibriu# or ho#eostasis to again "unctioning without nicotine Nicotine caused both acti$ation and deacti$ation o" nicotinic-type acetylcholine receptors 848 ( signi"icant increase in the nu#ber o" receptors (up-regulation) #ay ha$e occurred in as #any as ele$en di""erent brain regions 84< The brain needs "or us to de$elop the patience necessary to allow the ti#e needed to restore natural sensiti$ities and re#o$e its de"enses against nicotine >" allowed. (pril 8==?. 'ages <84-<98L also see. Holu#e 74(7B). the pace o" healing is a#a&ingly "ast 2ithin three days the #ind and body beco#e nicotine-"ree and we #o$e beyond peak withdrawal 2hile the $ast #aFority o" physical re-adFust#ents are generally recogni&ed as being co#plete within the "irst two weeks.1)! Freedom from Nicotine cessation results on the day product use ends. et al.either/or. "ew. 8==?. 'ages 7B9B-7BB= 84< 'arker %@. Holu#e . 'rogress in Neurobiology. > 848 'icciotto )A. it will work around-the-clock restoring neurotrans#itter sensiti$ities and returning receptor counts to nor#al Photo by National Cancer %nstitute (s explained. while still under the che#ical+s in"luence.no . Aegional di""erential e""ects o" chronic nicotine on brain alpha 9-containing and alpha . subunit. they "ace ha$ing to so#eday adFust to li$ing without the dopa#ine pathway sti#ulation each pro$ides @et+s turn our attention to what happens once we #uster the courage to say .77. so#e or #any (lthough 6hapter 4 pro$ides a detailed list (and discussion) o" possible withdrawal sy#pto#s.

The Journey Home 1)1 encourage you to skip it That+s right !on+t read it >" needed. or a stale cigarette butt "ro# an ashtray. while drinking. acceptance &ubconscious ReadFustment Nicotine+s two-hour hal"-li"e co#pelled us to select replenish#ent ti#es. surrounding work. don+t con"use the ti#e needed "or the #ind to adapt to "unctioning without nicotine+s in"luence. a long and intense relationship is ending For #ost. it takes signi"icant ti#e to "ully expel toxins and carcinogens and heal "ro# their assaults >motional ReadFustment (lthough che#ical in nature. with the ti#e needed "or deep tissue healing and purging o" tobacco tars (s suggested by the reco$ery ti#etable at the end o" this chapter. when happy. slightly torn. be"ore bed. entering the bathroo#. in the yard or garage. "inished. broken and in need o" repair. on the telephone. not "oster the# *oth li$e and online at Freedo# and Turkey$ille. it+ll be there %uch lists ha$e a tendency to trans"or# a sensation that #ay ha$e been barely noticeable into a "ull-blown concern FFN-TJH+s pri#ary goal is to destroy "ears. stressed or #ad3 . sad. your subconscious #ind did 2hen did you replenish3 5pon waking each #orning. within seconds we experienced replenish#entG nicotine+s sti#ulation o" our ner$ous syste# acco#panied by satis"action o" our #ind+s latest cycle o" need Photo by National Cancer %nstitute *ut now that+s all behind us >t+s o$er. e$en i" the cigarette was da#p. done (nd as with ending any long-ter# relationship we #ust na$igate the sense o" loss e#otions "lowing "ro# it !enial. the nicotine was always there Ne$er once did nicotine let us down in pro$iding te#porary relie" "ro# urges and wanting :nce inside our bloodstrea#. it was the #ost dependable relationship we+d e$er known 1$en i" our "ix was bu##ed or borrowed and the "la$or o" the brand was horrible. anger. be"ore or a"ter a #eal. bargaining and depression are nor#al e#otional phases associated with any signi"icant loss Na$igating each brings us closer to the "inal phase #arking co#pletion o" e#otional reco$ery. around "riends. situations and patterns 2hile you #ay not ha$e recogni&ed the patterns. while tra$eling. #any report no noticeable physical sy#pto#s at all (lso. we+$e worked with thousands na$igating reco$ery (side "ro# expected anxieties and e#otions.

extinguishing the cue that caused it Photo by National Cancer %nstitute 1ach ti#e we extinguish a cue we are rewarded with the return o" another aspect o" a nicotine-"ree li"e That+s right. acti$ity or e#otion at a ti#e >n 6hapter 77 we+ll explore a host o" cra$e coping techniKues For now. is always worth $astly #ore than the price o" enduring it Conscious ReadFustment *y "ar. Fust one ti#e. o$erwrite or suppress all the durable dopa#ine pathway #e#ories docu#enting how wanting was brie"ly satis"ied by using #ore >t+s the ti#e needed to #o$e beyond their conscious tease . our subconscious recorded the ti#es. places. the conscious #ind can "ixate upon a thought o" wanting to use "or as long as we are able to #aintain concentration and "ocus How long can you keep your #ind "ocused upon your "a$orite "ood3 @ook at a clock and gi$e it a try 6an you taste it3 !oes it #ake your #outh water3 (re you "eeling an urge3 Now think about your "a$orite nicotine use rationali&ation 2hat was your pri#ary use Fusti"ication3 6onscious reco$ery is the period o" ti#e needed "or new nicotine-"ree #e#ories to gather. during what+s nor#ally a less than < #inute cra$e episode (which ti#e distortion #ay cause to "eel "ar longer). in #ost instances a single encounter will se$er and break the nicotine use association. place. plan or conspire >t si#ply reacts to input >" we say . nor#ally the easiest yet longest layer o" reco$ery is reclai#ing nor#al e$eryday thinking 5nlike a less than three-#inute subconscious cra$e episode. anxiety alar#s #ay ha$e sounded triggering a "ull-blown cra$e episode %ubconscious reco$ery is about #eeting. extinguishing and silencing another use cue.1) Freedom from Nicotine 2hether or not aware o" our use patterns.no. person. understand thatG (7) there is no "orce or circu#stance on planet earth that can co#pel us to introduce nicotine into our bloodstrea#L (8) we will always be able to handle up to three #inutes o" wanting anxietyL and (<) the reward at the end o" each episode. cra$e episodes are good not bad >t+s how we take back li"e. greeting and extinguishing each conditioned use cue The subconscious #ind does not plot. alerting our subconscious that it was ti#e "or #ore 1ncountering a use cue would trigger a gentle urge re#inding us that it was ti#e to "eed Nor#ally we si#ply obeyed *ut i" not. circu#stances and e#otions during which nicotine replenish#ent occurred Those situations beca#e conditioned use cues.

reason and science to accelerate this "inal phase o" reco$ery (s seen in 6hapter 9 (Aationali&ations). dip. exposing it to honest light. so#e use rationali&ations can be laughed away :thers reKuire a bit #ore distance "ro# acti$e dependency be"ore honesty and clarity o" thought allow us to appreciate the truth and let go (nd there #ay be one or #ore rationali&ations #ay be harder to release and #o$e beyond 6ontrary to nicotine industry #arketing.The Journey Home 1)$ 6onscious reco$ery is $ery #uch within our ability to accelerate >t is not necessary to destroy drug use #e#ories in order to alter their i#pact upon us >t+s done by seeing our pile o" old wanting satis"action #e#ories "or the truth they re"lectL that each #e#ory was created by an acti$ely "eeding addict in $arying degrees o" need o" #ore >t+s also acco#plished by a willingness to let go o" our use rationali&ations This is done by grabbing hold o" each use Fusti"ication. Kuickly burying nearly all re#aining #e#ory o" the beauty o" li"e without using Trust in your co##on sense and drea#s >t+s #y hope that you+re curious about what it+s like to go days. .you. anger and depression to begin building i" we waited too long between "eedings 2e didn+t continue using because we liked it 2e did so because we didn+t like what happened when we didn+t use it 849 -rri. there was only one reason we didn+t stop using long. weeks and then #onths without once wanting to introduce nicotine back into your bloodstrea# !on+t be a"raid as there+s nothing to "ear. chew.ing Home 2hat was it like to go entire days without once thinking about wanting to s#oke.. www 2hyDuit co# . 74?<. long ago :ur new addiction Kuickly conditioned us to expect anxiety. we can do e$erything we did while ensla$ed. e$ery neuro-che#ical that nicotine controlled already belonged to us (s reco$ering addicts.> s#oke because > like s#oking. and recasting it using truth Photo by National Cancer Institute 6hapter 78 (6onscious Aeco$ery) is about using logic. J. and do 849 %pit&er. irritability. suck or $ape nicotine3 2hat was it like being . except the delay "ear causes in taking that "irst courageous step 2e lea$e absolutely nothing o" $alue behind >n "act.3 !on+t "eel alone i" you can no longer recall That+s what drug addiction is all about.

Ae#aining nicotine in our bloodstrea# will ha$e "allen to . heart rate and the te#perature o" our hands and "eet return to nor#al ? hours . so long as co#placency isn+t allowed to obscure it @et+s re$iew a "ew health bene"its o" li"e on the "ree side o" dependency+s bars Reco.L (<) :+6onnell J(. as "rightening when they pro$ides indisputable e$idence o" Fust how in"ected our li"e had beco#e3 )y prior atte#pts "ailed because > "ought reco$ery. .ery Timetable )ost but not all bene"its listed below are related to s#oking 2hy3 *ecause. at least here in the 5 % . Tobacco 5se (#ong (dults . 8==. e#braced. 'ages 9?. Nicotine and Tobacco Aesearch. one >+ll do #y $ery best to keep clean and clear e$ery re#aining day o" #y li"e He taught #e that > get to stay and li$e here on the "ree side o" that line so long as it+s ne$er crossed. there are ten ti#es as #any s#okers as oral tobacco users 84B *y "ar.. doesn+t #ean they are not happening 5hen ending all tobacco and nicotine use# 3ithin .. JA. 6oping in real ti#eG using 1cological )o#entary (ssess#ent techniKues to assess coping with the urge to s#oke.-94. The Health 6onseKuences o" %#okingG ( Aeport o" the %urgeon 0eneral.1)+ Freedom from Nicotine it as well as or better once "ree 2hy "ight and rebel against "reedo# and healing when within Fust two weeks it will be sa$ored. hugged and lo$ed3 2hy see challenges. Aesearch in Nursing and Health.. and did so in ignorance and darkness /es.:ur blood pressure. so long as all the world+s nicotine re#ains on the other. 'ages 779B-779? 84. protected.. s#oking re"lects the greatest health risks o" any "or# o" nicotine deli$ery. 'ages <7B-<8.). )arch 8==.. NAT or e-cig reco$ery bene"its occur. ● ● "< 8= #inutes .5nited %tates 8==B. "reedo#+s stepping stones. Holu#e BB(98). 8==9L (8) Hughes. 2eekly. Holu#e 87(.M o" nor#al peak daily 84B 6enters "or !isease 6ontrol. and until recently the $ast #aFority o" research has "ocused on it *ut Fust because science cannot yet tell us when #ost oral tobacco. 'ri#ary sources "or this reco$ery bene"its ti#etable areG (7) 5 % !epart#ent o" Health and Hu#an %er$ices. e$ery now and then >+d get lucky and land a punch. ))2A. Holu#e 4(<). et al. :ctober 8. !ece#ber 744?. but "reedo# was short li$ed *ut this ti#e was di""erent This ti#e Joel and his insights e""ecti$ely turned on the lights Now #y opponent couldn+t be clearer )y eyes and #ind were opened to exactly what it takes to both "ail and succeed Photo by National Cancer Institute Joel burned an extre#ely bright line into #y #ind. 1""ects o" abstinence "ro# tobaccoG $alid sy#pto#s and ti#e course.

heart attack risk has started to drop and lung "unction continues to i#pro$e < weeks to < #onths .The .The Journey Home 1)1 ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● le$els.>" an . keep our lungs clean and reduce in"ections The body+s o$erall energy le$el has increased 7 year . )a#ede ).*lood circulation in our gu#s and teeth is now si#ilar to that o" a non-user 8 to 9 weeks .:ur risk o" coronary heart disease is now that o" a person who has ne$er s#oked 84.a$erage.a$erage. each less than < #inutes 7= days to 8 weeks . contact your physician 7 to 4 #onths .!a#aged ner$e endings ha$e started to re-grow and our sense o" s#ell and taste are beginning to return to nor#al 6essation anger and irritability peaks .a$erage. ex-s#oker (one pack per day). Holu#e 9?(77).*rain acetylcholine receptor counts up-regulated in response to nicotine+s presence ha$e now down-regulated. and although serious cessation ti#e distortion can #ake #inutes "eel like hours. excess risk o" coronary heart disease has dropped to less than hal" that o" a s#oker B to 7B years . 8 weeks to < #onths .(ny s#oking related sinus congestion. et al.>" an ex-s#oker.The ex-s#oker+s blood oxygen le$el will ha$e increased to nor#al while carbon #onoxide le$els ha$e dropped to nor#al too 89 hours . ex-user @ung bronchial tubes leading to air sacs (al$eoli) are beginning to relax in reco$ering s#okers *reathing is beco#ing easier and the lungs "unctional abilities are starting to increase B to ? days . including restlessness The nu#ber o" cue induced cra$e episodes will peak "or the . it is unlikely that any single episode will last longer than < #inutes Jeep a clock handy and ti#e the# 7= days ..The . circulation has substantially i#pro$ed 2alking has beco#e easier (ny chronic cough has likely disappeared >" not.6essation related anger. "atigue or shortness o" breath ha$e decreased 6ilia ha$e re-grown in our lungs. No$e#ber 8==. risk o" stroke has declined to that o" a non-s#oker 7= years . i#patience.>" an ex-s#oker. Journal o" Nuclear )edicine. 'ages 7?84-7?<B . ex-s#oker will encounter an . and receptor binding has returned to le$els seen in the brains o" non-s#okers 84. di""iculty concentrating.a$erage. anxiety. Te#poral change in hu#an nicotinic acetylcholine receptor a"ter s#oking cessationG B>( %'16T study. thereby increasing their ability to handle #ucus.8 hours .a$erage.>" an ex-s#oker.a$erage ex-user is down to encountering less than two cra$e episodes per day. our risk o" death "ro# lung cancer has declined by al#ost hal" Aisk o" cancer o" the #outh.>" an ex-s#oker. throat and esophagus has also decreased 7B years . restlessness and depression ha$e ended >" still experiencing any o" these sy#pto#s get seen and e$aluated by your physician <-9 weeks .(nxieties peak and within two weeks should return to near pre-cessation le$els 9? hours .Aeco$ery has likely progressed to the point where our addiction is no longer doing the talking 2e are beginning to catch gli#pses o" where "reedo# and healing are transporting us 8 weeks . inso#nia.:ur body is 7==M nicotine-"ree and o$er 4=M o" all nicotine #etabolites (the che#icals it breaks down into) ha$e been ioni&ed or excreted $ia urine %y#pto#s o" withdrawal ha$e peaked in intensity. a 49M reduction 78 hours . o" three cue induced cra$e episodes per day (lthough we #ay not be .

nearly e$erything "elt during the "irst three days is e$idence o" what #ay be the #ost pro"ound healing your body has e$er known >t+s good not bad >" co#ing ho#e s#art yet cold. during these early #agic #o#ents.1)< Freedom from Nicotine Chapter * Prior ? Table of Contents ? Ne@t The First ) Hours Ha$e you accepted the "act that you are a true drug addict in e$ery sense ( 6hapter 7)3 !o you understand the @aw o" (ddiction. and the lie that nicotine relie$es stress (6hapter 9)3 (re you aware o" co##on ha&ards and pit"alls such as early alcohol use. that $ery "irst step in getting started is the biggest hurdle o" all >t+s here. when going s#art turkey (educated cold turkey) without use o" any product or procedure. blood sugar swings. Hu#an 6ells 7=7. cleansing and #ending >" a s#oker. Fust once. the only rule that we addicts need #aster and "ollow in order to stay "ree (6hapter 8)3 Ha$e you discarded destructi$e use rationali&ations such as the "alse tease o" . N>6H!. httpG//www nichd nih go$ . you+re readyC (re you a bit apprehensi$e3 >t+s totally understandable %till. and how extra "ood can beco#e a replace#ent crutch (6hapter . eat and go to sleep without introducing nicotine back into our bloodstrea# 84? National >nstitutes o" Health. that we re-disco$er how to breathe.page last updated 4/7?/=. this will likely be your body+s #ost intense healing period e$er 'icture #ore than B= trillion cells. you will not experience any cessation product side e""ect or ad$erse e$ent >nstead you+ll witness and experience the response o" your body and #ind as they na$igate a te#porary period o" deep and pro"ound repair. slow deep breaths as you try your best to relax and e#brace your healing and Fourney ho#e Ae#e#ber.) >" so.84? each recei$ing "ar #ore oxygen and "ar "ewer toxins than nor#al 'sychologically. rest assured. . how your blood ca""eine le$el will double.Fust one. #o$e about.

(@ et al. (pril 8=78. Nicotine) >" a s#oker. Holu#e <98(<). Holu#e 87. without nicotine we thri$e (6hapter 8) 844 *rody.The Journey Home 1)) The #inutes will pass whether we "orce oursel$es to sit on pins and needles or per#it oursel$es to relax and re#ain as cal# and co#"ortable as the #o#ent allows ( clock or watch will soon announce the passing o" an hour 2hen it does. Nicotine pre$ents the apoptosis induced by #enadione in hu#an lung cancer cells.-8<B7L also see. *rain grey #atter de"icits in s#okersG "ocus on the cerebellu#. )ay <=.. Heeschen 6. 8==. that at last they+d be per#itted to die <== (nd a new round o" nicotine-induced angiogenesis did not riddle though and harden plaKue build-up within arteries. 8=77 <== 6ucina (. *rain %tructure and Function.. without "ood we die. Nature )edicine. or accelerate tu#or growth rates by pro$iding the# with a blood supply <=7 )ost i#portantly. The Journal o" %urgical Aesearch. the @aw o" (ddiction (6hapter 8) The "ollowing cold turkey tips are a su##ary o" key reco$ery insights Following each tip is the chapter nu#ber where you+ll "ind an in-depth re$iew &ummary of 'asic Reco. that+s hugeC ( new supply o" the super-toxin and natural insecticide nicotine did not arri$e ( 6hapter 7.-B88 1pub %epte#ber 7=.(d#inistration o" a drug to an addict will cause re-establish#ent o" che#ical dependence upon the addicti$e substance Fully accept che#ical dependency Nicotine addiction is as real and per#anent as alcoholis# The brain dopa#ine pathway wanting "elt "or nicotine is no di""erent than the wanting "elt by other drug addicts "or their drug The sa#e brain dopa#ine pathways that #ake thoughts o" ending "ood use nearly unthinkable ha$e been taken hostage by nicotine >t+s their Fob to #ake acti$ities that acti$ate this circuitry nearly i#possible in the short ter# to "orget or ignore >t+s why withdrawal and reco$ery are necessary >t+s the ti#e needed to get clean and #o$e beyond this brain circuitry+s in"luence >t+s why there is no such thing as Fust one. *iological 'sychiatry. 'ages ?<<-?<4 . #inutes during which nicotine need not and shall not enter our bloodstrea# /ou already know the only principle that need be "ollowed in order to enFoy 7== percent odds o" success. Nicotine >nhibits (poptosis and %ti#ulates 'roli"eration in (ortic %#ooth )uscle 6ells Through a Functional Nicotinic (cetylcholine Aeceptor. @i"e %ciences. additional brain gray #atter was not da#aged or destroyed 844 5nhealthy and da#aged cells throughout the body "elt the "licker o" hope that nicotine+s ability to pre$ent natural cell death (apoptosis) would no longer "orce the# to li$e on. we arrested our dependency "or an entire hour 2e traded sides o" the bars :ur dependency was now our prisoner.-?9L also see Juhn %. 'ages B7.. July 8==7. 8==9. et al.L also see Ihang T. !i""erences between s#okers and nons#okers in regional gray #atter $olu#es and densities. or Fust once Ae#e#ber.(.).(8). Holu#e BB(7). 'ages . et al. Nicotine sti#ulates angiogenesis and pro#otes tu#or growth and atherosclerosis. (pril 79. et al. Holu#e . January 7.. *ioche#ical and *iophysical Aesearch 6o##unications. 8==. and we were the Failer Forget about "ore$er. et al.ery Tips 7 4a3 of -ddiction . Holu#e ?=(89-8B). 'ages 8<9. (ngiogenesis and the role o" the endothelial nicotinic acetylcholine receptor. celebrateC /ou+$e taken that "irst giant step ho#e 6ongratulations. No$e#ber 8. 'ages 48?-4<9 <=7 6ooke J'. to#orrow or e$en two hours "ro# now (ll we control are the next "ew #inutes. 8==.

and that you ha$e it with you /ou pull it out. with the pri#iti$e i#pulsi$e #ind taking control Aational thinking is suddenly abandoned as the body+s "ight or "light response assu#es control >nstantly.oti. -ttitude . a positi$e attitude will di#inish the anxieties "elt. read it and be"ore "inishing. all nicotine products (6hapter B) 4 Caffeine0Nicotine %nteraction .)ost use cues are extinguished by a single encounter during which the subconscious "ails to recei$e the expected result . reco$ery philosophy. >t+s the biggest psychological bite i#aginable >nstead.2e cannot stop "or others >t #ust be our gi"t to us !oing it "or others creates a natural sense o" sel"-depri$ation that+s a recipe "or relapse (6hapter B) .'anic can occur in the heat o" battle. you+$e totally "orgotten all the reasons that #oti$ated us to begin this Fourney ho#e Then all o" the sudden you recall that you #ade a list o" your reasons."ore$er .1ach pu"" o" nicotine was our spoon pu#ping stored "ats and sugars into our bloodstrea# 2hy add hunger cra$es atop nicotine cra$es3 2hy in$ite your inexperience in dealing with hunger to add lots o" needless extra pounds3 1at little.) B Three /ays of Natural Juices .1)* Freedom from Nicotine 8 .easure Hictory Dne /ay at a Time . beyond sal$age.>" your health and diet per#it. consider drinking extra acidic "ruit Fuice the "irst three days 6ranberry is excellent >t will both help stabili&e blood sugars and accelerate nicotine+s eli#ination (6hapter .ations . &topping for Dthers .nicotine .one day at a ti#e.ely >@tinguish Nicotine :se Cues .(lthough not #andatory in staying "ree. your subconscious is listening (6hapter B) ? Aet Rid of -ll Nicotine .Nicotine doubles the rate by which the body depletes ca""eine 6onsider a ca""eine reduction o" up to one-hal" i" troubled by anxieties or poor sleeping (6hapter . healthy and o"ten (6hapter .) 7= -ggressi.Jeeping a stash handy is begging "or relapse Totally destroy. and accelerate both letting go and arri$ing ho#e Ae#e#ber.Forget about stopping .) . adopt a do-able . the challenge peaks in intensity and begins to subside Hictory is once again yoursC (6hapter B) ((ppendixG For#) 9 /o Not &2ip . or one challenge or hour at a ti#e when needed (6hapter B) < Record 9our .eals .

the end o" a relationship. consider drinking at ho#e "irst without nicotine around.( crutch is any "or# o" reliance that is leaned upon so hea$ily in supporting reco$ery that i" Kuickly re#o$ed would ele$ate risk o" relapse (6hapter . burn us.Aecogni&e that nicotine use will not sol$e any crisis Fully accept that there is absolutely no legiti#ate excuse "or relapse. person or place For exa#ple.) 79 >@tra Fruit = Heggies .) 7< -. including an auto accident. Fob loss. or spacing drinks "urther apart or drinking water or Fuice between drinks Ha$e an escape plan and a backup. and be "ully prepared to deploy both (6hapter . prepare and ha$e handy $egetables and "ruits instead o" candies. the birth o" a baby. another use cue bites the dust. is "or grand#a+s hot apple pie . pre-cut. a terrorist attack.(lcohol use is associated with roughly hal" o" all relapses *e extre#ely care"ul with early alcohol use 0et your reco$ery legs under you "irst :nce ready. shock us or #ake us bleed *e bra$e Fust once >n your #ind.*.) 7B No 4egitimate >@cuse for Relapse . the letter .(. "inancial crisis. and your healing continuesC (6hapter 77) 78 -lcohol :se . attack it (6hapter 77) 77 Cra. try e#bracing a cra$e episode+s energy by #entally reaching out inside your #ind and wrapping i#aginary ar#s around it ( cra$e cannot cut us.e Coping TechniGues . by "ocusing upon your "a$orite person.The Journey Home 1)" %ubconsciously triggered cra$es peak in intensity within three #inutes *ut nor#al cessation ti#e distortion can co#bine with panic to #ake the #inutes "eel like hours Jeep a clock handy to #aintain honest perspecti$e !on+t hide "ro# your healing and reclai#ing li"e. wrap your ar#s around the cra$e+s anxiety energy Feel the sensation as its anxiety energy slowly "i&&les and dies while within your e#brace /es. going out with "riends but re"raining "ro# drinking during the "irst outing. place or thing (nother is to say your (*6s while associating each letter with your "a$orite "ood. a hurricane. chips and pastries 6elery and carrots can be used sa"ely as short-ter# substitutes ( 8=78 study suggests that increased "ruit and $egetable consu#ption #ay substantially increase <=-day cessation rates (6hapter . is "or war# buttered biscuits >t+s unlikely that you+ll e$er #ake it to the challenging letter D be"ore the episode peaks in intensity and $ictory is once again yours (lso.oid Crutches . or the e$entual ine$itable death o" those we lo$e #ost (6hapter 79) .:ne coping #ethod is to practice slow deep breathing while clearing your #ind o" all needless chatter. "alling stocks.To help a$oid weight gain.

within reason.There is only one reco$ery rule which i" "ollowed pro$ides a 7== percent guarantee o" successG no nicotine todayC (6hapter 8) Reco. Re3ard 9ourself . Just Dne Rule . subconscious reco$ery (6hapter 77). and easier than expected "or #ost (lthough it sounds strange. e#otional reco$ery (6hapter 7=).1*! Freedom from Nicotine 7.Aood# Not 'ad The early days o" an educated atte#pt will be a cakewalk "or so#e. e$erything "elt as you cli#b to the point where withdrawal+s sy#pto#s peak is bene"icial and good. be"ore closing with ho#eco#ing (6hapter 7<) and co#placency E relapse (6hapter 79) (gain. there was always only one rule >t+s that lapse eKuals relapse. that Fust one hit o" nicotine will acti$ate up to hal" o" brain dopa#ine pathway receptors. "orcing this circuitry to again #ake you belie$e that not using #ore is akin to star$ation .ery &ensations . and conscious reco$ery (6hapter 78). that one eKuals all. not bad 2hat #ore honest signs o" healing could we ha$e3 !oes it #ake sense to "ear healing3 2hy resist taking back the dri$er+s seat o" your #ind3 2hy "ight the dri$e ho#e3 2hy "ear returning to a place where entire days pass without e$er once wanting to use3 !on+t "ight reco$ery 1#brace it Hug it hardC Photo by National Cancer Institute The balance o" FFN-TJH details each layer o" reco$eryG physical reco$ery (6hapter 4).6onsider using so#e o" the #oney you sa$e to be nice to you /ou+$e earned it (6hapter B) 7. a challenge "or others.

ery 'hysical reco$ery is the layer o" healing associated with the che#ical and physical changes that occur within the body and #ind once use o" nicotine ends 2hat+s i#portant "ro# our standpoint isn+t the science associated with the neuro-che#ical chain reactions that begin within the body once use ends. in each case both the lure o" old use #e#ories and the appeal o" our use explanations was. or the need "or a #edication adFust#ent or treat#ent o" a hidden condition that appears a"ter ending use o" one or #ore o" the thousands o" che#icals present in tobacco The pri#ary anxiety culprit is a pre"rontal cortex (the large thinking lobe Fust abo$e our eyes) "illed with thousands o" old dopa#ine pathway generated use #e#ories The greater our need at the #o#ent be"ore use. at least brie"ly.#ay. the #ore pro"ound wanting+s satis"action.The Journey Home 1*1 Chapter " Prior ? Table of Contents ? Ne@t Physical Reco.#ay . the #aFority o" nicotine cessation sy#pto#s are sel"-induced )ost sy#pto#s can be di#inished. a subconscious suggestion or a death threat. generate (nd the key word is .it is ti#e to either stop or die. ca""eine o$erdose. hypnotis# and standing on the $erge o" death is a higher priority 2hether the higher priority is biological. corrected or eli#inated Need proo"3 Ha$e you e$er been so tired that you slept "or ten to twel$e hours3 Nicotine reser$es at less than <M. we in$ented scores o" explanations as to why that next nicotine "ix was so i#portant The co##on thread between extended sleep. so o"ten result in a sy#pto#-less reco$ery3 >+# increasingly con$inced that nearly all reco$ery sy#pto#s are the result o" sel"-induced "ears and anxieties. 2hile physiological cessation changes within the brain are real. illness. . correctable blood sugar issues. but the sy#pto#s those changes . and the greater that #e#ory+s in"luence upon us Not understanding that our #ind+s priorities teacher had been hiFacked. why does a physician+s warning that s#oking+s da#age is now so pro"ound that . why didn+t withdrawal awaken you3 Ha$e you e$er been so sick that you went a day or #ore without using3 How3 (nd how did the single-session tra$eling hypnotist gi$e us a day or two o" total cessation cal# and bliss be"ore reality hit ho#e3 2hile e$ery atte#pt is di""erent.

corrected or a$oided3 Neuronal Re-sensiti. as yet. there is no "oe to oppose3 >t+s okay to skip the balance o" chapter "or now >t will be here later i" needed *ut should you proceed with reading it now. as you read each sy#pto# ask yoursel" this. taking pictures "ro# #any angles ( co#puter is then used to put the i#ages together and create a picture o" acti$ity within a speci"ic slice o" the body or brain ( 8==. and then .M within ten days o" ending nicotine use. Holu#e 9?(77). No$e#ber 8==. study used %'16T scans to "ollow dyna#ic changes in acetylcholine receptor downregulation binding during s#oking cessation >t co#pared those "inding to receptor acti$ity inside the brains o" non-s#okers <=8 >t "ound that within "our hours o" ending nicotine use that acetylcholine receptor binding potential had already declined by << B percent The good news is that binding potential has already rebounded by 8B . Journal o" Nuclear )edicine.1* Freedom from Nicotine totally o$erco#e No Need to Read -bout &ymptoms No3 >" your own personal resol$e and understanding is at this #o#ent su""icient to suppress nearly all sy#pto#s. why "ill your pre"rontal cortex with sy#pto# suggestions3 2hy load the reco$ering Funky #ind with a##o that can both de"end or destroy i".ation 1xactly how and why the brain di#inishes the nu#ber o" acti$e nicotinic-type acetylcholine receptors (down-regulation) a"ter nicotine use ends is still poorly understood 2hat we do know is that once use ends.. in ter#s o" withdrawal. the brain is works its . 'ages 7?84-7?<B . brain co##and and control sensiti$ity restoration is occurring too %'16T stands "or %ingle 'hoton 1#ission 6o#puted To#ography >t is a scan during which a radioacti$e substance is put into the bloodstrea# and "ollowed $ia pictures as it works its way through the body ( ca#era capable o" detecting ga##a radiation is then rotated around the body. it is nor#al to notice that the brain+s desire circuitry is te#porarily out o" whack *ut once nicotine+s arri$al ends. et al. 2e don+t need to put radiation into our bloodstrea# or do a %'16T scan o" our brain to know that <=8 )a#ede ). that we te#porarily ha$e "ar too #any acti$e receptors 1arly reco$ery can bring us "ace-to-"ace with physical e$idence o" nicotine+s in"luence upon the brain+s hard-wired priorities control center (gain. how can this sy#pto# be #ini#i&ed. Te#poral change in hu#an nicotinic acetylcholine receptor a"ter s#oking cessationG B>( %'16T study.decreased to le$els seen in non-s#okers by around 87 days o" s#oking cessation .butt o"". to di#inish the nu#ber o" acti$e receptors and restore sensiti$ities (l#ost as Kuickly as you notice your sense o" s#ell and taste being enhanced.

keep in #ind that > a# not a physician > a# a nicotine cessation educator The below in"or#ation is intended to support not replace the relationship that exists between you and your doctor /o not rely upon any information in this boo2 to replace indi. study re$iewed all sy#pto# studies and "ound that reco$ery sy#pto#s has passed with 8 weeks "or #ost but not all The study "ound that i" sy#pto#s re#ain .ice from your physician or other Gualified health care pro. Regardless of cessation method# immediately consult your health care pro. 5-RN%NAG The list of symptoms belo3 is NDT .ider or pharmacist if e@periencing any symptom causing concern# including changes in thin2ing# mood or beha. and e$en between each person+s own cessation experiences :$er the years we+$e seen thousands o" new ex-users surprised to "ind that they experience "ew sy#pto#s. nor#al and expected >t+s enough to know that what we are sensing and "eeling is happening inside a brain that+s working hard to readFust to "unctioning without nicotine 2hy "ear your brain+s healing3 %a$or it &ymptoms 5-RN%NAG The follo3ing symptoms relate to cold tur2ey nicotine cessation only.ior.slightly ele$ated.# including continuing depression.>/%-T>49 contact our physician should you e@perience any condition or symptom that causes you CDNC>RN or -4-R.ery symptoms. 2ithin reason and co##on sense. brain dopa#ine pathway sensiti$ities can take up to < weeks be"ore "ully restored (lthough physical withdrawal sy#pto#s nor#ally peak within the "irst < days. i" going cold turkey it is "airly sa"e to bla#e withdrawal "or #ost e""ects "elt during the "irst three days. %. to #ini#i&e their i#pact by action or thought (s we Fust learned.idual ad. beyond 8 weeks . while others were con"ronted with #ultiple sy#pto#s *y understanding so#e o" the sy#pto#s. how "reKuently they occur and how long they last. a 8==. but not always 'ay close attention to what your body is telling you and i" at all concerned contact your doctor 2hile re$iewing the sy#pto#s below. 1$ery reco$ery is di""erent The $ariety and intensity o" e""ects experienced during reco$ery $aries "ro# person to person. in so#e instances.>/%C-4 -/H%C> but simply an outline of documented cold tur2ey reco..ider.The Journey Home 1*$ the de-sensiti&ed period "elt and sensed during reco$ery is te#porary. i" any. it #ay be possible. They are not intended for those using Chanti@# Champi@# Iyban# 5ellbutrin# nicotine replacement products JNRTK or any other cessation product.

that+s causing you ongoing concern *ut don+t allow this sy#pto#s lists such as this one to sell you on the belie" that beginning your <=< Hughes. the one that will recei$e the #ost attention and "ocus is the one generating the greatest pain or disco#"ort (s soon as the disco#"ort "ro# our pri#ary concern "alls below that o" our secondary concern. (ddicti$e *eha$iors. Holu#e 4(<).like trying to watch a rose bud open . et al. July 8==?. Aelationship o" percei$ed risks o" s#oking cessation to sy#pto#s o" withdrawal..< .is $ery real Few starting ho#e will experience the #aFority o" the sy#pto#s listed below %o why e$en share this list3 /ou #ay $ery well experience one or #ore sy#pto#s Jnowing how o"ten they occur and how long they nor#ally last o""ers potential to di#inish anxieties. our "ocus i##ediately shi"ts to what was our secondary concern 2e do the sa#e type o" pri#ary/secondary re"ocusing with the e""ects o" withdrawal and layers o" reco$ery %o#eti#es we don+t e$en notice a particular sy#pto# until a prior one subsides (lthough the intensity o" each re#aining e""ect is likely "ar less signi"icant than the one preceding it. looking "or relapse Fusti"ications a rich source o" "uel "or accentuating or highlighting so#ething that #ay otherwise ha$e re#ained #inor. 1""ects o" abstinence "ro# tobaccoG $alid sy#pto#s and ti#e course.s#okers with higher le$els o" percei$ed risk #ay "ind it #ore di""icult to stop and re#ain abstinent due to higher le$els o" anticipated or experienced withdrawal sy#pto#s . suppressed or ignored *ut how can we not notice sy#pto#s3 >" we ha$e a toothache at the sa#e ti#e as a headache. reco$ery re#ains continuous yet at ti#es #ay be so gradual that . secondary. Nicotine and Tobacco Aesearch. )arch 8==. 'ages 4. and depression during short-ter# s#oking abstinence.known as psychological or "unctional o$erlay . <=9 2einberger (H.=-4. cra$ing. #ental expectations are capable o" generating physical sy#pto#s This pheno#enon .Funkie-#ind. thus increasing your chances o" success This list is shared to alert you to sy#pto#s co##only seen and to hope"ully #oti$ate you to co##unicate with your doctor regarding any sy#pto#. they pro$ide a . the #ind o" the uneducated reco$ering drug addict is i#patient (nd so#e are actually on the lookout "or that per"ect excuse to relapse and get their drug back 5pon decline o" initial sy#pto#s (i" any). whether listed or not.<=9 (s #entioned.1*+ Freedom from Nicotine that they should "ully resol$e within <-9 weeks <=< 1$en so. Holu#e <<(.it al#ost beco#es i#possible to notice change Aeading sy#pto# lists such as this #ay tend to cause the #ind to look "or and expect sy#pto#s to occur >n "act.). JA. within 8 weeks the ongoing process o" restoring and "ine-tuning natural sensiti$ities reaches a point where #ost begin experiencing con"idence building gli#pses o" the "ull "la$or o" li"e beyond ( serious concern with sy#pto#s lists such as this is that . 'ages <7B-<8.

they+re also using brain-i#aging studies and other non-in$asi$e exa#s to disco$er how the brain is physically altered by nicotine+s absence Ho#eostasis is de"ined as . as #aintaining ho#eostasis is a critical part o" our ticket ho#e -n@iety 2hether dealing with heroin dependency. and keep your reasons "or wanting to break "ree in the "ore"ront o" your #ind (lso. researchers are already cataloging subFecti$e sy#pto# reports "ro# tens o" thousands who ha$e atte#pted cessation (s with the %'16T scan. du#p irrational "ears. 'ages . #aintain a positi$e attitude. by not skipping #eals. alcoholis# or nicotine addiction. thus ele$ating wanting That wanting will "ro# ti#e to ti#e be teased by Photo by National Cancer Institute <=B Ho#eostasis The (#erican Heritage %cience !ictionary Aetrie$ed July 78.The Journey Home 1*1 Fourney ho#e will be horrible or intense >nstead. The abstinence phobiasG links between substance abuse and anxiety. relax.<7 . "ro# !ictionary co# websiteG httpG//dictionary re"erence co#/browse/ho#eostasis <=. and the ti#e needed "or the #ind to physically adapt to "unctioning without it The brain isn+t Fust downregulating the nu#ber o" receptors associated with dopa#ine pathway sti#ulation >t is resu#ing "ull control o" all neuro-che#icals that were in"luenced by nicotine 2hile it #ay take science decades to untangle. The >nternational Journal o" the (ddictions.stopping "ore$er . by considering a #odest reduction o" up to one-hal" o" nor#al daily ca""eine intake 0et plenty o" rest while "ollowing these si#ple rules. by sipping on so#e "or# o" natural "ruit Fuice "or the "irst three days.7<-. nicotine is no longer sti#ulating dopa#ine pathways. #easure and Kuanti"y all cessation sensiti$ity interplays. abandoning unrealistic $ictory standards such as . %epte#ber 74?9. adopt a totally doable standard such as celebrating a"ter each hour.<=B >t+s the body+s tendency to return ho#e :ur ensla$ed #ind had no choice but to adapt and learn to "unction within a sphere o" nicotine nor#al :nce nicotine+s arri$al ends. and this ad$enture ho#e could turn out to be the #ost deeply satis"ying personal experience o" your entire li"eC (s #entioned. Aeco$ery anxiety can ha$e #any sources )ost ob$ious. 8==?. the brain+s grand design will cause it to re-adFust.the ability or tendency o" an organis# or cell to #aintain internal eKuilibriu# by adFusting its physiological processes . Hall %). so#e withdrawal sy#pto#s ha$e roots in the absence o" nicotine. challenge or day o" "reedo# and healing ($oid needless sy#pto#s by eating s#aller and healthier portions o" "ood #ore "reKuently. Holu#e 74(. and i" a big ca""eine user. >nstead. anxiety is a co##on reco$ery sy#pto# seen with nearly e$ery drug o" addiction <=. resulting in declining le$els o" background or tonic dopa#ine.).

as early as .1*< Freedom from Nicotine thousands o" old replenish#ent #e#ories. unless in the grips o" sel"-induced "ears and anxieties. oxygen rich blood seru# /es. Holu#e 8. you #ay begin noticing that both background anxieties and brain "unction are starting to i#pro$e :h.8 hours *y then. Ae#e#ber. you #ay still "eel disconnected and "oggy "or a while (as discussed below) but o$erall brain "unction is now on the #end 2hile si#ple to sit here writing about the bene"its o" du#ping needless anxiety generating "ears. *rown A(. > sincerely appreciate that it+s easier said than done For so#e. (ddicti$e *eha$iors. reco$ery is the only path ho#e Thinking and drea#ing about nicotine use do not cause relapse 5se does The pri#iti$e li#bic #ind has been "ooled into belie$ing that using nicotine is as i#portant as eating "ood >t #ay see ending use as danger. al#ost as though trying to star$e yoursel" to death ( deep internal belie" in this "alsehood can generate substantial anxiety 2e can also generate. deep breathing while intentionally working to relax and reassure a "rightened #ind #ay help di#inish anxieties >t also can+t hurt to use physical acti$ity or exercise to sti#ulate blood circulation (s re$iewed in 6hapter . each sharing the "alse #essage that the way to end wanting is to use #ore nicotine :ne study suggests that #uch o" the underlying current o" anxiety "elt during the "irst se$en days #ay in part be the product o" a #ind preoccupied with risk o" relapse <=. we should begin noticing the underlying current o" anxieties begin easing o"" *y then.).. No$-!ec 8==7. keep an eye on ca""eine intake as ca""eine intoxication can "oster <=.(. it is i#possible to "ail so long as no nicotine enters the bloodstrea# (nd contrary to the pri#ary #essage o" thousands o" use #e#ories. as the brain works around the clock to restore ho#eostasis >" we re#ain 7==M nicotine-"ree "or Fust . and about how there+s no need to a"raid o" co#ing ho#e a"ter years or e$en decades o" che#ical capti$ity. "uel and "eed anxieties on purpose (n addict could easily sabotage his or her own reco$ery by purpose"ully "ocusing on the negati$e. billions o" brain neurons are basking in nicotine-"ree.8 hours. 'ages ??. et al. it+s wreckage that+s Kuickly cleared. nicotine+s hal"-li"e guarantees that you+ll reside inside a nicotine"ree body *y then. (nxiety sensiti$ityG relationship to negati$e a""ect s#oking and s#oking cessation in s#okers with past #aFor depressi$e disorder.8 hours and ho#eostasis sensiti$ity re-adFust#ents should begin bearing "ruit 1arly healing is rapid %low.-?44 . e#ptying the #ind o" nicotine #ay brie"ly "eel like an e#otional train wreck >" so. allowing e#otions to "ester and build The plotting Funkie #ind can then intentionally explode and crash their e#otions in hopes o" creating su""icient chaos to Fusti"y relapse Now "or the good news (ny undercurrent o" anxiety associated with receptor re-sensiti&ation will peak within .

or bite your lip i" need be %hare your "eelings with your "a#ily. )ay-June 8==7. anger peaks at about 9? hours (a"ter 8 days) and within . . "riends or other support network (nd be sure to let all you spend signi"icant ti#e around know that you+$e stopped using. co-workers or pets 2alk. "riends. 'ages <77-<8. eating s#all portions o" healthy "oods #ore "reKuently should help stabili&e blood sugars and pre$ent you ha$ing to deal with anxieties associated with the onset o" hunger induced wanting. on a$erage. Holu#e 8.8 hours (ccording to the 2ard study.%el"-reported abstinence e""ects in the "irst #onth a"ter s#oking cessation. while restlessness peaks at . anxieties peak on day one (within 89 hours). )) et al. as irrational beha$ior could lead the# to belie$e you+re on drugs <=? 2ard. #ay be the #ost detailed withdrawal sy#pto# study e$er >t pro$ides "ascinating reco$ery sy#pto# insights <=? The 2ard study "ound that. %el"-reported abstinence e""ects in the "irst #onth a"ter s#oking cessation. bend a piece o" steel. or a nor#al e#otional phase o" any signi"icant sense o" loss Photo by National Cancer Institute The good news is that it only takes a couple o" days o" reco$ery patience to begin sensing i#pro$e#ent @ook "or ways to $ent "rustrations that won+t cause needless hurt to "a#ily.(<). urges and cra$es ( 8==7 study by 2ard entitled . and that. (ddicti$e *eha$iors. lo$ed ones. "ind a punching bag. return to pre-cessation le$els within two weeks >rritability (anxiety+s a"ter#ath) peaks at about 9? hours. run. thus sti#ulating an adrenaline release (nger #ay also re"lect the boiling point o" anxiety dri$en "ears.The Journey Home 1*) anxieties Jeeping an eye on sugar intake can ha$e a cal#ing e""ect too (lso. "or #ost.8 hours is beginning to return to near pre-cessation le$els (drenaline sti#ulation was a non-addicti$e but now #issing ele#ent o" our nicotine high The rational #ind can use anger to in$oke the body+s "ight or "light response. both should return to near pre-cessation le$els within two weeks -nger :n a$erage. $ent into a pillow.

is subFect to debate 2hat isn+t debatable is the "act that as nicotine addicts we were each conditioned by our dependency to be extre#ely i#patient when it ca#e to satis"ying wanting. 'ages 78=-789 . we were each in "ull control in responding to and Kuickly satis"ying those early urges announcing that it was once again ti#e "or #ore %atis"action within 7= seconds i" sla$e to inhaled nicotine. it branched and tra$eled up to our brain $ia either the carotid or $ertebral arteries ( s#all #olecule. %yste#ic absorption and e""ects o" nicotine "ro# s#okeless tobacco. Holu#e 7. January 7.4(7). and then branch into our le"t and right lungs $ia our two #ain bronchial tubes :nce inside each lung. we didn+t need patience Photo by National Cancer Institute >ncreasingly. while si#ultaneously generating an . down "our inches o" trachea or windpipe. (d$ances in !ental Aesearch.. Holu#e 77(<). or si#ply an expected result associated with anxiety. 8==9. the entire Fourney takes less than 7= seconds >" sucked.aaah. nicotine was pu#ped o$er to our heart where between beats it collected in the le"t atriu# The next beat would pu#p it through the le"t $entricle be"ore being eFected upward into the aorta There. urges and cra$es (s acti$e users. neither do users o" snu"".-<97 <7= :chs ) et al. which would ele$ate background or tonic dopa#ine. %epte#ber 744. wanting relie" sensation 2hen s#oked. anger and restlessness. it easily passed through the brain+s protecti$e blood brain barrier The a#ount o" nicotine "ro# that "irst pu"" would be su""icient to occupy up to B=M o" our brain+s nicotinic-type acetylcholine receptors (cti$ating these receptors would trigger a burst o" dopa#ine. (#erican Journal o" Aespiratory and 6ritical 6are )edicine. 'ages <<. The nu#ber o" al$eoli in the hu#an lung. chew or dip Nicotine deli$ery engineering is #astering the science o" using alkaline pH bu""ering and abrasi$es to shorten the ti#e needed "or nicotine to penetrate oral #outh tissues and enter the bloodstrea# <=4 Nicotine laden s#oke would tra$el into our #outh and throat. past our larynx (housing our $ocal cords). the oral <=4 *enowit& N@.1** Freedom from Nicotine %mpatience 2hether i#patience is an independent reco$ery sy#pto#. s#oke descended down ten s#aller bronchial tubes be"ore striking an esti#ated 89= #illion thinly walled air sacs called al$eoli <7= Here nicotine passed through each al$eoli #e#brane and into the bloodstrea#+s pul#onary $eins >nside the bloodstrea#. chewed or dipped.

8 hours 6ranberry is excellent Not only will it aid in helping stabili&e blood sugar. Fust one #o#ent and challenge at a ti#e %nability to Concentrate or Foggy . by al#ost two-thirds during reco$ery The return o" clearness o" #ind and concentration #ay see# e$er so gradual but within two weeks #ost begin experiencing concentration le$els $ery close to those o" ne$er-s#okers (s explained in detail in 6hapter . allowing us to skip #eals without "eeling hungry Photo by National Cancer Institute >" we continue atte#pting to skip #eals a"ter ending use. consider drinking so#e "or# o" natural "ruit Fuice during the "irst . other physical exercise or slow deep breathing #ay help enhance "ocus by increasing oxygen to the brain Ae#e#ber. li"e-gi$ing oxygen is a $astly healthier brain sti#ulant than destroying brain gray .ind (ccording to the 2ard study.. to one degree or another. or the duration patience needed to allow new nicotine-"ree #e#ories ti#e to bury old replenish#ent #e#ories3 2e do so by staying "ocused on here and now.. cra$es and anxieties3 %o.The Journey Home 1*" nicotine user+s i#patience is satis"ied in a #inute or two. urges. depending on the brand+s pH bu""ers or added abrasi$es >s it any wonder that we nicotine addicts ha$e $ery little patience when it co#es to satis"ying reco$ery related wanting. "ocus and an inability to think clearly is o"ten associated with low blood sugar Nicotine "orce-"ed us stored "ats and sugars. how do we de$elop the patience to na$igate the < days needed to #o$e beyond peak physical withdrawal. poor concentration. the "eeling that our concentration is not as good or that our #ind now li$es in a "og is experienced. we should expect our blood glucose le$el to decline and our concentration to su""er >t is not necessary to eat #ore "ood but to learn to spread our nor#al daily calorie intake out #ore e$enly o$er the entire day 2o#en would be well ad$ised to put a $ery s#all a#ount o" "uel into their sto#ach about e$ery three hours and #en at least e$ery "i$e (s re$iewed in 6hapter . as alcohol reduces brain oxygen and i#pairs concentration *risk walks. consider reducing or a$oiding alcohol. it is acidic and will slightly accelerate eli#ination o" the alkaloid nicotine >" concentration concerns persist. the up to < #inutes needed to outlast a cue induced cra$e episode. unless diabetic or our health care pro$ider reco##ends otherwise.

Nicotine 1xposure !uring (dolescence >nduces a !epression-@ike %tate in (dulthood. between s#okers with a history o" depression and those without <79 Photo by National Cancer Institute (ccording to the 5 % National >nstitute o" )ental Health (N>)H). 8==? N1pub ahead o" printOL also see.-. *iological 'sychiatry. the word depression can range "ro# a short period o" nor#al and expected sadness to "ull-blown clinical long-ter# (chronic) depression with suicidal thoughts. the good news "or those experiencing pre-cessation depression 2hile e$idence that adolescent nicotine use contributes to causing depression continues to build. :ctober 8===.< . Holu#e 74.9?-.cra$e. we all occasionally "eel sad or blue but nor#ally such "eelings pass within a couple o" days There are #any types o" depression and no one single cause >t likely results "ro# a co#bination o" "actors including psychological. %ex di""erences in adult cogniti$e de"icits a"ter adolescent nicotine exposure in rats. Neurotoxicology and Teratology. 'ages . 7egardless o 'ethod+ see* e'ergency 'edical attention i you+ your a'ily or your caregiver notice agitation+ de"ressed 'ood+ or changes in behavior that are disturbing or alar'ing+ or i you develo" suicidal thoughts or actions.7(9). It is a general overview or those going cold tur*ey+ not or those using any cessation 'edication or "roduct. worthlessness and/or <77 *rody. et al. anxiousness or . Neuropsychophar#acology. Journal o" 6onsulting and 6linical 'sychology.B.e#pty. planning or atte#pts @et+s brie"ly o$er$iew depression generally be"ore "ocus upon sadness or depression associated with ending nicotine use First. History o" depression and s#oking cessation outco#eG a #eta-analysis. 'ages . June 8=7=.?L 1rnst ). !epressi$e sy#pto#s and cigarette s#oking a#ong teens. 'ages . et al. 'ages .8-. July-(ugust 8=7<. *ritish Journal o" 'sychiatry. %epte#ber 8==7. 'ages <7<-<74 <7< >nigue& %!. Holu#e 8B(<).6he ollowing de"ression discussion is not 'edical advice. Holu#e 7=. 'ediatrics.)..BBL and also *oden J). 8==9. "eelings.<77 or da#aging learning and #e#ory $ia nicotine <78 &adness = /epression 5-RN%NA . bioche#ical. et al.-?9 <78 'ickens @A et al. January 7. "eelings o" hopelessness and/or pessi#is#.. #onths).depression. 6igarette s#oking and depressionG tests o" causal linkages using a longitudinal birth cohort. !i""erences between s#okers and nons#okers in regional gray #atter $olu#es and densities. !ece#ber 7. (ugust 8==<. et al. ranging "ro# a barely noticeable urge to "ull-blown panic. Holu#e . can $ary greatly @ike the $ague word . Holu#e BB(7). <79 Hits#an *.(. (@ et al. The abo$e warning is necessary in part because the #eaning o" the word . 0ood#an 1. Neuropsychophar#acology..(9). %#oking history and nicotine e""ects on cogniti$e per"or#ance. "eelings o" guilt. et al.<7< researchers report no di""erence in either short-ter# (less than < #onths) or long-ter# reco$ery success rates (greater than . Holu#e <?. en$iron#ental and genetic The N>)H states that sy#pto#s o" depression #ay include persistent sadness.1"! Freedom from Nicotine #atter through s#oking. 'ages 99=-99.

do N:T use the "ollowing list to atte#pt to sel" diagnose yoursel". o$ereating. >nternet article last re$iewed (pril <. restlessness. drugs. a person #ust exhibit at least B o" the "ollowing 4 sy#pto#s "or at least two weeks in order to be diagnosed as ha$ing . accessed July 74.The Journey Home 1"1 helplessness. 8==? . thinking clearly or #aking decisionsL (4) "eeling we+d be better o"" dead or ha$ing thoughts about killing oursel$es 1$en i" a person exhibits B o" the abo$e 4 sy#pto#s. #any Kuali"iers >t+s why we ha$e highly trained #ental health pro"essionals such as psychiatrists 0enerally. or excessi$e sleeping.) being tired without energyL (. the sy#pto#s cannot indicate a #ixed episode.) "eeling worthless or excessi$e guilt about things we did or didn+t doL (?) trouble concentrating.%adness and depression are co##only seen in association with withdrawal "ro# #ost addicti$e substances !uring nicotine withdrawal. #ust cause great distress or di""iculty in "unctioning at ho#e. acco#panied by weight loss or gainL (9) a lot o" trouble sleeping or sleeping too #uchL (B) beco#ing so agitated. as the !%)->H standards ha$e other depression de"initions too. !epression. they are excluded and denied the diagnosis i" their depression is a nor#al reaction to the death o" a lo$ed one (the .) or induced by alcohol or drug use %o. early #orning wake"ulness. physiological.berea$e#ent exclusion. headaches. psychological and e#otional bonds are broken %o#e degree o" sense-o"-loss sadness is nor#al and expected %hould #oods "ostered by a healing brain or due to nor#al and expected sadness be classi"ied as <7B 5 % National >nstitute o" )ental Health. work. but not when the loss is associated with ending a long and intense che#ical relationship3 Normal &ense of >motional 4oss . irritability. suicide atte#pts. or )!!G (7) "eeling sad. di""iculty concentrating. inso#nia. or other i#portant areas and #ay not be caused by substance use (e g . alcohol. loss o" interest in acti$ities or hobbies once pleasurable including sex. re#e#bering details and #aking decisions. cra#ps or digesti$e proble#s that do not ease e$en with treat#ent <7B The (#erican 'sychiatric (ssociation+s !%)->H #anual (!iagnostic and %tatistical )anual o" )ental !isorders. why exclude drug induced depression but not depression related to ending drug use3 2hy is it nor#al to experience depression related to the loss o" a lo$ed one. blue.#aFor depressi$e disorder. restless or slowed down that others begin noticingL (. persistent aches or pains. #edication) 1$en i" a patient otherwise #eets the !%)->H criteria to be diagnosed with depression. Fourth 1dition) pro$ides standards "or diagnosing depression 2hat are the sy#pto#s o" #aFor clinical depression3 *e"ore re$iewing the#. tear"ulL (8) losing interest or pleasure in things we pre$iously enFoyedL (<) appetite #uch less or greater than usual. "atigue and decreased energy. thoughts o" suicide. 8==?. which include #any. or appetite loss. both te#porary neuro-che#ical de-sensiti&ation and a nor#al psychological e#otional loss can gi$e rise to sadness and depressi$e-type sy#pto#s Aeco$ery re"lects the end to a long and intensely dependent che#ical relationship (s the brain restores sensiti$ities. under !%)->H standards.

(rchi$es o" 0eneral 'sychiatry. the se$erity o" the sy#pto#s play an i#portant role. "or nor#al. 'ages 9<<-99= <7? 2ake"ield J6. 8==. the depression has to . (ll Things 6onsidered.%o it really raises Kuestions about whether or not these indi$iduals should be considered nor#al in the sa#e way so#eone who has nor#al grie" would be considered nor#al . where it is nor#al to expect te#porary depression to be seen Photo by National Cancer Institute .For instance it would not include sy#pto#s such as suicidal ideation or se$ere slowing down in the way you talk %o it was a #ild $ersion o" depression that occurred "ollowing a loss such as di$orce and other things like that . National 'ublic Aadio. suddenly. said !r First (ccording to !r First.(nd certainly i" so#eone is "elt to ha$e a nor#al reaction to the loss o" a lo$ed one or a stress"ul situation. in order to "all under the .<7. (rchi$es o" 0eneral 'sychiatry. !r First+s 8==? study re$iewed a national #ental health sur$ey and "ound that . (pril 8==. expected and te#porary depression. (pril 8==. 8==? <7. .9(9). (pril <. $iewed July 89. 1xtending the berea$e#ent exclusion "or #aFor depression to other lossesG e$idence "ro# the National 6o#orbidity %ur$ey. !epart#ent o" 'sychiatry. He was asked about treat#ent o" those experiencing nor#al and expected sadness . he notes .'robably not.8BM o" people who were diagnosed with #aFor depressi$e disorder in the study looked Fust like the people who we would consider to ha$e nor#al grie" . The 6linical !e"inition o" !epression )ay 6hange...2hen a clinician #akes a decision about whether to use psychotherapy or #ediation or so#e co#bination. !uring the inter$iew he discussed a study he coauthored that sheds light on the Kuestion o" whether or not the !%)->H . those can be Fust as trau#atic as the loss o" a lo$ed one.For so#e people a $ery #essy di$orce.9(9). Holu#e . and was an editor who helped write the !%)->H standards <7.. Faculty 'ro"ile. 1xtending the berea$e#ent exclusion "or #aFor depression to other lossesG e$idence "ro# the National 6o#orbidity %ur$ey.other types o" losses. !r First did an inter$iew with National 'ublic Aadio in (pril 8==. et al.. says a leading 5 % expert !r )ichael First is a physician and psychiatry pro"essor at 6olu#bia 5ni$ersity )edical 6enter. updated 8==B. should extend to . Photo by National Cancer Institute <7.last less than two #onths and be relati$ely #ild . Holu#e .berea$e#ent exclusion. a loss o" a Fob. )ichael First )!.. 6olu#bia 5ni$ersity )edical 6enter..berea$e#ent exclusion.<7? . www npr orgL also see 2ake"ield J6.1" Freedom from Nicotine clinical depression and #ental illness3 . 'ages 9<<-99= . et al.

is . and any potential bene"its #ust be weighed against the# (lthough reco$ery #ay "eel like the death o" a "riend or lo$ed one. the e$olutionary basis o" depression. study. et al. <4M o" s#okers entering the study reported experiencing depression on the day be"ore co##encing reco$ery *y co#parison. where anxieties o"ten subside 'sychiatrist 'aul Jeedwell suggests that depression is part o" what it #eans to be hu#an. !r First re#inded listeners that . 1xtending the berea$e#ent exclusion "or #aFor depression to other lossesG e$idence "ro# the National 6o#orbidity %ur$ey. Aadcli""e 'ublishing.#edications ha$e side e""ects. ob$iously not all depression "alls within the . How %adness %ur$i$ed. www npr orgL also see 2ake"ield J6.why. 8==?.9(9). (rchi$es o" 0eneral 'sychiatry. get seen and e$aluated as soon as possible by your #edical pro$ider or at the nearest e#ergency #edical "acility >n regard to depressi$e type sy#pto#s associated with cold turkey nicotine cessation. The 6linical !e"inition o" !epression )ay 6hange.berea$e#ent exclusion. nor i#pro$es within . Holu#e . 'ages 9<<-99= <8= Jeedwell. i" sy#pto#s are relati$ely #ild and it doesn+t last longer than two #onths <74 The #ore "unda#ental Kuestion is.berea$e#ent exclusion. it #ay "all under the ..74 =7< 9 . and that upon re"lection and reco$ery we o"ten experience greater sensiti$ity. >%*N-7= 7 ?9. how do we know that what we+re "eeling is nor#al sadness and not "ull-blown #aFor clinical depression3 %el"-diagnoses can be dangerous The best ad$ice > can gi$e is that i" you sense you are experiencing depression that isn+t li"ting. 'aul.= days Photo by National Cancer Institute >n the 2ard . (ll Things 6onsidered. to change or alter da#aging situations or beha$ior. increased producti$ity and richer li$es <8= 2hile success"ul nicotine dependency reco$ery de#ands a degree o" re"lection. . (pril <. in truth it+s an end to che#ical capti$ity 2hile nor#al to "eel a sense o" loss.abstinence e""ects. in nature. 74M o" ne$er-s#okers in the control group were also then experiencing depression <74 National 'ublic Aadio. depression is e#otional surrender >t re"lects a wide spectru# o" $arying degrees o" hopelessness.. or your "a#ily is noticing #ood changes. is sadness or depression a nor#al step in the e#otional grie$ing process3 2hat+s the purpose o" depression3 2hile the anger phase o" e#otional reco$ery is "ueled by anxiety (6hapter 7=). (lthough nor#al sadness #ight bene"it "ro# #edication. (pril 8==. 8==. that it+s a de"ense rather than de"ect !r Jeedwell contends that depression "orces us to pause and e$aluate loss.relati$ely #inor.The Journey Home 1"$ probably the clinician would err on the side o" being less aggressi$e with respect to treat#ent .

. Holu#e 8. )ay-June 8==7. hope"ully that will change "or the better Iyban# 5ellbutrin# Chanti@ and Champi@ . only 8=M o" ex-s#okers were reporting depressi$e-type sy#pto#s by day twenty-eight. 'ages 94-BB <89 !oran 6). or an old psychiatric illness to recur <87 2ard. et al. et al. and that adults experience .<89 it doesn+t #ean that bupropion does not bene"it those experiencing depression > also want to brie"ly #ention $arenicline which is #arketed in the 5 % as 6hantix and elsewhere as 6ha#pix (lthough we ha$e no reported case or #edical Fournal article discussing anyone stopping cold turkey ha$ing e$er atte#pted suicide. February ?. also see Ferguson J. 'ages ..(<). *rain Aesearch. researchers are now asking. Holu#e 74. et al. which is #arketed as the stop s#oking pill Iyban (lthough long-ter# results "ro# real-world cessation #ethod sur$eys indicate that Iyban #ay be no #ore e""ecti$e than atte#pting reco$ery without it.4 Nsee Table .2hich ca#e "irst. agitation. 'age (7. June 8=7=. )ay 8==.enduring #ood i#pro$e#ents. 'ages <77-<8. education and sel"-honesty will aid in #ore Kuickly putting any nor#al sense o" loss blues behind you >" depressed while you were using.1"+ Freedom from Nicotine The percentage experiencing depressi$e type sy#pto#s during reco$ery peaked at B<M on day three. (pril 8==B. (ddiction. 8==8.. including changes in beha$ior. 'ages B4-. points below their starting baseline) by day se$en (#a&ingly. (ddicti$e *eha$ior. once through withdrawal. The 1nglish s#oking treat#ent ser$icesG one-year outco#es.<88 2e know that i" nicotine replenish#ent is delayed. Holu#e <7(B). Holu#e 7== %uppl 8. depressed #ood. .B?-. *ritish Journal o" 'sychiatry. The 2orld Journal o" *iological 'sychiatry. stress and depression.Jeep in #ind that the physician+s depression treat#ent resources include not only counseling but scores o" non-nicotine and non-addicti$e #edications including 2ellbutrin (whose acti$e che#ical is bupropion). 'ages 99=-99.OL also 5npublished 8==. Holu#e 9(8). suicidal ideation and suicide The drug #ay cause an existing psychiatric illness to worsen.8== Kuitters. (dolescent nicotine ad#inistration alters serotonin receptors and cell signaling #ediated through adenylyl cyclase. which is acco#panied by increasing anxiety and "rustration 2e also know that youth who take up s#oking report increased le$els o" anxiety. and "ell to <<M (. %el"-reported abstinence e""ects in the "irst #onth a"ter s#oking cessation. Holu#e 4B7(8). (pril 8==<. %#oking status o" (ustralian general practice patients and their atte#pts to Kuit. et al. as reported in the 2all %treet Journal. )) et al. nicotine addiction or depression3. 6igarette-deri$ed nicotine is not a #edicine. 6igarette s#oking and depressionG tests o" causal linkages using a longitudinal birth cohort.(. :ctober 9. <8< 'arrott (6. 'ages 8?=-848L also *oden J). 8==. on (pril 7.). (ddicti$e *eha$iors. . <88 Qu I.. a"ter stopping <8< Hope"ully.6hantix has been linked to serious neuropsychiatric proble#s. 8==? the 5 % Food and !rug (d#inistration reported thatG . Fust one percentage point abo$e the rate o" non-s#okers in the control group <87 >t was once thought that those with depression s#oked in order to sel"-#edicate *ut as suggested by 2ard+s "inding. that an escalating sense o" depression is part o" each low "elt between each nicotine "ix. 5 % National 6ancer >nstitute %ur$ey o" ?.

6oe J2. )ay 8==?. )ay 8==?.s#oking cessation.The Journey Home 1"1 The sy#pto#s #ay occur e$en a"ter the drug is discontinued .. returned 88.s#oking cessation.=98 papers. et al.9. that the only way they see to bring their su""ering to an end is to conte#plate ending li"e itsel"3 >t+s only a theory 2e don+t yet know The National >nstitute o" Health #aintains the www 'ub)ed go$ website. <8? '"i&er. 8=78 search o" the ter# ..=M) <8. *ut receptor sti#ulation by $arenicline is signi"icantly less than with nicotine (<B to . 6hantix Full 'rescribing >n"or#ation. there was no che#ical pre$enting sti#ulation <8B 5 % Food and !rug (d#inistration. which indexes and allows searching o" the su##aries (abstracts) o" nearly all #edical Fournal articles and studies )y June 79.<8B > #ention $arenicline "or two reasons First. U suicide) only . identi"ied B. Journal o" )edicinal 6he#istry. Holu#e 9?(7=). '"i&er.<9B *ut when the two ter#s were co#bined into a single search (. (pril 8==? <8. New %a"ety 2arnings (bout 6hantix. This reduced le$el o" sti#ulation #ay be insu""icient to keep so#e ha$ing certain pre-existing underlying disorders (such as depression or other #ental health disorders) "ro# experiencing the onset o" serious depression and/and beha$ioral changes The proble# is that $arenicline+s eli#ination hal"-li"e is 89 hours <8? >t #eans that e$en i" the user reali&es that the #edication is a""ecting #ood or beha$ior. could it be that "or so#e s#all percentage o" users. www 6hantix co# <8.9-<9. and nearly all were associated with cessation #edications > could not locate a single research paper docu#enting that anyone going cold turkey had e$er atte#pted suicide Not one Those going cold turkey do not use che#icals that pre$ent their dopa#ine pathway receptors "ro# being sti#ulated naturally Nor is there any che#ical pre$enting their brain "ro# rapidly resensiti&ing receptors and down-regulating receptor counts to le$els seen in non-s#okers (s an a$enue o" last resort. e$en i" they were to begin "eeling the e""ects o" untreated #aFor depression. F!( 'atient %a"ety News. HareniclineG an alpha9beta8 nicotinic receptor partial agonist "or s#oking cessation . 6hantix Full 'rescribing >n"or#ation. %how P. )ay 8==B. that they+ll only reduce its in"luence by hal" a"ter a "ull day without it %o long as $arenicline+s sti#ulation blocking e""ects re#ain present.suicide. in argu#ents intended to help sal$age $arenicline "ro# the F!( recall chopping block. 'ages <9. www 6hantix co# . '"i&er (the phar#aceutical co#pany #arketing $arenicline) has co#e dangerously close to suggesting that depression in those stopping cold turkey can beco#e so great that they too co##it suicide NonsenseC Harenicline is what+s ter#ed a partial agonist >t sti#ulates dopa#ine pathways $ia the sa#e nicotinic-type acetylcholine receptors that nicotine would ha$e occupied. while a search o" . that e$en i" they stop taking $arenicline i##ediately. while at the sa#e ti#e blocking nicotine+s ability to occupy the receptor and induce sti#ulation <8.7 papers were returned.

look around. consider pushing your body a bit harder than nor#al and sa#pling the healing within :ne o" the #ost satis"ying aspects o" reco$ery can be exploring li"e as an ex-user 6li#b out. deep rut we once called ho#e and taste the "la$or o" nicotine-"ree li"e )any o" us s#okers se$erely li#ited the acti$ities we were willing to engage in. 6li#b "ro# the deep. cli#b "ro# dependency+s ditch and head in directions once a$oided >" able. e$en i" a super-toxin >t+s ti#e to gi"t oursel$es a new co#panion. or because our body could not #uster the sta#ina needed to do the# 6arbon #onoxide+s "our-hour hal"-li"e robbed our blood o" the ability to deli$er enough oxygen so as to allow the #oderate to hea$y s#oker to engage in prolonged periods o" $igorous physical acti$ity @onely3 0et to know the gradually e#erging you *e bra$e. a healing and healthier . 'rogress in Neuropsychophar#acology E *iological 'sychiatry.cannot succeed in gaining "reedo# "ro# nicotine 4oneliness or Feeling Cooped :p (kin to the . loneliness is natural anyti#e we lea$e behind a long-ter# co#panion. )ay 8==<.1"< Freedom from Nicotine 2hat we know with certainty is that s#okers atte#pt to stop s#oking in order to sa$e and extend their li"e. Holu#e 8.sense o" loss. there is absolutely no e$idence to suggest that anyone with a #ental health condition . et al.usC. 'ages B=7-B7? . either because they were too long and inter"ered with our ability to s#oke nicotine. sa$or and enFoy %nsomnia Nicotine is a ner$ous syste# sti#ulant known to a""ect subconscious thought %o#e e$idence <84 %obrian %J.including chronic depression . "elt with depression. put a physician on the tea#C Photo by NIH Photo by National Cancer Institute 0i$en proper treat#ent. not end it >" "eeling o$erwhel#ed by "eelings o" depression and sadness get help i##ediatelyC 0o to the nearest e#ergency #edical "acility i" necessary 2hy allow treatable depression to bring you to the brink o" relapse3 2hy allow it to ser$e as an excuse "or continued use when chronic nicotine use likely contributed to causing it3<84 >nstead. 'renatal cocaine and/or nicotine exposure produces depression and anxiety in aging rats.(<).

Holu#e 8<(< %uppl). or i" a hea$y user..nicotine nor#al. 'ages 98. we should expect to "ind twice as #uch circulating in our bloodstrea# >" you nor#ally drink a cola be"ore going to bed i#agine now "eeling the e""ects o" two >" you can handle doubling your nor#al ca""eine intake without disrupting sleep. 'hysiology and *eha$ior. stress. or we #ay "ind that our body reKuires #ore Take a close look at ca""eine intake i" sleep is disrupted Nicotine so#ehow doubles the rate by which the body eli#inates ca""eine <<8 !uring reco$ery.? . 'ages . including li"e threatening heart conditions >" at all concerned.. The i#pact o" ca""eine use on tobacco cessation and withdrawal. et al. consider a reduction o" up to one-hal" o" your nor#al ca""eine intake to a$oid o$er-sti#ulation Aelaxation through #ind clearing and slow deliberate breathing can help induce sleep )ental relaxation can be as si#ple as slowly clearing our #ind o" all other thoughts by "ocusing exclusi$ely on a single obFect or color >" sleep continues to be "rag#ented or is a""ecting your health. Holu#e 7<<(8). Holu#e <=L??(9-B)... can beco#e disrupted and . pick up the phone and contact your doctor >" tightness is related to anxiety or tension.. sa"ety or per"or#ance. 'ower spectral analysis o" 110 acti$ity during sleep in cigarette s#okers. 6igarette s#oking and sleep disturbance (article in French). depression or so#ehow related to coughing. turn to your physician or phar#acist "or assistance There are #any sleeping aids a$ailable !on+t allow sleep disruption to beco#e another la#e excuse to sabotage reco$ery and destroy your "reedo# Chest Tightness (lthough rarely #entioned in sy#pto# studies. lung healing. a war# shower.sleep "rag#entation.<<= and di#inishes the percentage o" deep A1) sleep (our high Kuality sleep). Jan-Feb 744. July 8==. it isn+t unusual to hear chest tightness co#plaints during early reco$ery 2hether arising "ro# tension. then this isn+t an issue *ut i" not.%. it #ay bene"it "ro# relaxation exercises. while increasing A1) drea# i#agery <<7 :ur sleep+s sense o" . new or pre-nicotine sleep patterns e#erge :$er ti#e we #ay "ind that we don+t need nearly as #uch sleep as we did while using.outh or Throat <<= Ihang @. be extre#ely care"ul as chest tightness can also be a sign o" #ore serious health proble#s.The Journey Home 1") suggests it alters 110 #onitored brain wa$es during sleep. Ae$ )al Aespir June 8==. February 8==?.-. or lung disease.-9<8 <<7 'age F et al. <<8 %wanson J(. Holu#e 88(7). with no nicotine in the bloodstrea# to accelerate ca""eine eli#ination. (ddicti$e *eha$ior.%. slow deliberate breathing or #oderate exercise &ore . 'ages 98B-9<8L also see 5nderner ) et al. 6hest. The e""ect o" transder#al nicotine patches on sleep and drea#s. i" we continue to consu#e the sa#e a#ount o" ca""eine. is not unusual 0radually. 'ages BB-.

and 7BM by day twenty-eight <<< 6onsider #aking an appoint#ent to ha$e a thorough check-up i" still coughing a"ter ha$ing stopped s#oking "or one #onth ( chronic cough can be a warning sign o" disease.48-.1"* Freedom from Nicotine %tudy results are #ixed on whether reco$ery actually causes sore throats /ears o" tobacco use clearly da#aged and irritated tissues 'ower"ul toxins nu#bed the# to tobacco+s daily assaults (s tissues re-sensiti&e and heal they #ay "eel te#porarily irritated >" so. 6iliary beat "reKuency in hu#an bronchi and bronchioles. Joel+s @ibrary . %pring 8==.4. )ay-June 8==7. toxins and particulate The good news is that within three days o" co##encing reco$ery our cilia begin regenerating and within six #onths they+$e "ully reco$ered <<. %pit&er. <<M by day "ourteen. 'ages 777-77B N9 . J. 9?M by day se$en. N77 cycles per secondO <<B %tannard 2.? x ?.. Holu#e 74(7). et al. *ritish Journal o" (naesthesia. 'ages <77-<8. including lung cancer ( thorough exa#ination that includes a si#ple chest x-ray can bring piece o" #ind 0et seen i##ediately should a cough e$er produce blood in sputu# 6ilia are #icroscopic hair-like proFections that line nasal passages. et al. ice or cool liKuids #ay pro$ide soothing. <<< 2ard. Holu#e 777(<). the s#art #o$e is to get seen and ha$e it #edically e$aluated Coughing# . yet according to the 2ard study #any experience neither 6learly. healing lungs bene"it "ro# "luids to aid with cleansing and healing (lthough the . 'ages . 8==7. January 744. i" #outh or throat pain or disco#"ort persists. our windpipe (trachea) and bronchial tubes 6ilia inside lung bronchial tubes linking air sacs (al$eoli) to our windpipe oscillate in unison at a rate between B to 77 cycles per second <<9 They act as a wa$e-like broo# or slow #o$ing carpet that sweeps secreted #ucus. cycles per secondOL also see. 2hyDuit co#. )) et al. 6hest.(<). Journal o" (erosol )edicine. Holu#e . They will soon be engaged in cleaning and clearing gunk "ro# the lungs /ears o" tar build-up are loosening %o#e will be spit out in phleg# or #ucus but #ost will be swallowed )ucus and coughing are co##on. <<9 %elwyn !(. 6iliary "unction and the role o" cilia in clearance.. containing trapped conta#inants. up and out o" our lungs <<B Tobacco toxins in"lict extre#e da#age and near total destruction o" a s#oker+s cilia >t results in roughly B=M de$eloping a chronic cough (chronic bronchitis). %el"-reported abstinence e""ects in the "irst #onth a"ter s#oking cessation. )arch 744. 6lary-)eines& 6. ( per"usion syste# "or in $itro #easure#ent o" hu#an cilia beat "reKuency.=M in reco$ery reported coughing on day two. Holu#e 8. and cough drops #ay generate #oisture and te#porary relie" "ro# #inor disco#"ort *ut as a site o" other #ore serious diseases. %#oking+s >#pact on the @ungs. as in"la#ed bronchial tubes and lungs "ight to expel trapped #ucus containing pathogens. roughly ..(7).. 'ages 77=-77BB <<. (ddicti$e *eha$iors.ucus or Nasal /rip (ccording to the 2ard study.

it could take signi"icant ti#e "or these tastes and odors to "ully dissipate Ti#e. %#oking in"luences on the thickness o" #arginal gingi$al epitheliu#. our gu#s are "eeling the i#pact o" tobacco and nicotine-"ree li$ing %urprisingly. nasal. The e""ect o" s#oking cessation and #odi"ication on lung "unction.? x ?. Haltin H. the ex-user+s gu#s are #ore prone to bleeding.. Holu#e 7. .3 (#erican Journal o" Aegulatory. >ce can sooth and #oisten healing tissues 6ough syrups or decongestants #ay also bring te#porary relie" "ro# coughing or irritation *ut.absence o" e$idence is not e$idence o" absence . . oxygen rich blood. 'ages 77B-788 <<4 Hillar 66 et al. "reKuently and intensely we used tobacco. throat and respiratory tissues on the road to #axi#u# reco$ery *rushing a bit #ore "reKuently and #outhwash should help control odors released "ro# slowly healing tissues 'leeding Aums 0u# bleeding is not unusual during reco$ery (side "ro# the i#pact o" brisk brushing that atte#pts to whiten tar stained teeth. not less Nicotine is a $asoconstrictor that actually constricts and di#inishes blood "low >t+s thought that this #ay account "or s#okers ha$ing thicker gu# tissues <<4 <<. No$e#ber 8==8 No$. again. and "luids will keep #outh. those not yet destroyed clean up nicely (nd #any ex-s#okers see a signi"icant increase in lung "unction within six #onths <<? > couldn+t run 8== "eet while still s#oking and thought >+d ne$er do so again 2ith early e#physe#a.!rink at least eight glasses o" water a day . do not hesitate to get seen should your cough persist (lthough destroyed lung air sacs can ne$er be replaced.(7). 'ages A44<-7==9 <<? *uist (%. July 74.The Journey Home 1"" water drinking rule is under attack "or not ha$ing any studies to back it (drinking ? ounces o" water ? ti#es daily).. >ntegrati$e and 6o#parati$e 'hysiology. 'esKui :dontol *ras Jan-)arch 8==<. Holu#e 779(7). The (#erican Ae$iew o" Aespiratory !isease. 'ages 97-9B .<<. Aeally3 >s there scienti"ic e$idence "or . like ne$er-users. Holu#e 8?<(B). it isn+t like >+# so#e big runner now *ut > do run-walk a "ew hundred "eet at a ti#e at least weekly and >+# not nearly as winded when the running stops and the walking phase starts > thought >+d destroyed these lungs beyond repair %o#eti#es it+s wonder"ul being wrong 'ad 'reath or Nasty Tastes /our healed sense o" s#ell and taste #ay "ind the horrible odors and tastes rising-up "ro# healing lungs or oo&ing "ro# tobacco #arinated gu#s and #outh tissues disgusting 0uess what3 This is what it was like inside your #outh e$ery day while still using >t was Fust that our senses were so dulled by tobacco toxins that we couldn+t notice 'icture layer a"ter layer o" cells slowing dying and being replaced !epending upon how long.

)ay-June 8==7. a war# bath or shower. those reporting headaches peaked on day three (. and declined to a low o" Fust 77M by day "ourteen <98 2ard+s "inding o" greater incidence o" headaches in acti$e s#okers is supported by other studies.. )edical 1ncyclopedia. (pril 8==9. web page updated July 7?.<97 so be it 6all your dentist i" at all concerned about gu# bleeding Headaches No study has yet identi"ied headaches as a signi"icant reco$ery concern 2hile the 2ard study notes a slight day-three increase.B<-7. Holu#e 8. Journal o" !ental Aesearch.. 'ages <77-<8. )ay 7447. Hasoconstriction. dropped to 7. )edline 'lus. rest. #ind clearing with thought "ocusing exercises. into reco$ery 2ithin B days the liKuid sticky plas#a proteins nor#ally released by healthy gu#s ha$e signi"icantly increased.. and tooth loss. s#oking cessation. <9< 'ayne TJ. or physical exercise #ay help relie$e tensions and bring relie" (spirin and a host o" other o$er-the-counter headache #edications are a$ailable <9= )oro&u#i T et al. %#oking cessation increases gingi$al blood "low and gingi$al cre$icular "luid. scalp and Faw They are o"ten related to stress.(<).<9B Aelaxation and slow deep breathing. as a pri#ary culprit <9< Hasoconstriction is the narrowing o" blood $essels with restriction or slowing o" blood "low. brain blood-oxygen and carbon #onoxide le$els are restored to nor#al within twel$e hours %hould a day three headache occur. keep in #ind that according to the 5 % National >nstitutes o" Health. caused by contraction o" the $essel+s #uscular wall <99 (#ong s#okers. 8==.(7=).!! Freedom from Nicotine (ccording to a 8==9 study. which suggest nicotine. a known $asoconstrictor. The i#pact o" cigarette s#oking on headache acti$ity in headache patients. . Journal o" 6linical 'eriodontology. Holu#e <7(9).signi"icantly higher at < days. 'ages <84-<<8 <99 National >nstitutes o" Health and 5 % National @ibrary o" )edicine. Holu#e .-8.M on day se$en. it also pro$ides e$idence that reco$ery #ay actually reduce headaches >t "ound that <<M o" s#okers reported ha$ing headaches i##ediately be"ore co##encing reco$ery >nterestingly. )edline 'lus. 8==?.8 <97 Jrall 1(. and within 8 weeks are co#parable to those o" non-s#okers <9= *ut i" it takes a bit o" bleeding to begin gradually re$ersing the risk o" experiencing 89=M greater tooth loss than a non-s#oker. 'ages 8. )) et al. httpG//www nl# nih go$/#edlineplus/headache ht#l . %#oking.the #ost co##on type o" headache is a tension headache Tension headaches #ay be due to tight #uscles in our shoulders. :ctober 744. 'ages 7. neck. )edical 1ncyclopedia. %el"-reported abstinence e""ects in the "irst #onth a"ter s#oking cessation.B4 <98 2ard.. the gingi$al (gu#) blood "low rate is . web page updated January 88. once nicotine+s arri$al ends. Headache. (ddicti$e *eha$iors. Headache. depression or anxiety .8 hours) at 99M. Holu#e <7(B). httpG//nl# nih go$/)1!@>N1'@5%/ency/article/==8<<? ht# <9B National >nstitutes o" Health and 5 % National @ibrary o" )edicine.

eggs. study.-.. Holu#e 4?(77). Constipation ( 8==< study "ound that one in six new ex-s#okers de$eloped constipation and that "or one in ele$en the proble# beca#e se$ere (.)uscle contractions in the colon then push the stool toward the rectu# *y the ti#e stool reaches the rectu# it is solid.M o" 6hantix and 6ha#pix users report nausea. Thorax. (ugust 8==?. the colon absorbs water "ro# the "ood while it "or#s waste products. 7. .M reported nausea on day one.an uneasy or unsettled "eeling in the sto#ach together with an urge to $o#it 5sually it isn+t serious and bene"its by a$oiding solid "oods "or at least six hours . 'ages 89. 8==?. neostig#ine. et al. 'ages . )edical 1ncyclopedia. and #eats . et al. N>!!J.the #ost co##on causes o" constipation are poor diet and lack o" exercise . N(rticle in FrenchO. National >nstitutes o" Health and 5 % National @ibrary o" )edicine.-8. %topping s#oking can cause constipation. Harenicline $ersus transder#al nicotine patch "or s#oking cessationG results "ro# a rando#ised open-label trial. (ubin HJ. Aegarding diet. July 8==.) >t "ound that constipation le$els peaked at about two weeks <9? (ccording to a 8==. 'resse )edicale. or stool. 4M at two weeks.<9. Holu#e <B(8 't 7).. )edline 'lus.$ery or extre#ely constipated. February 8==. such as cheese. Fuice or other liKuids "ree o" alcohol and ca""eine.-89? <B= National >nstitutes o" Health. 'ages 7B. less "ats and increased acti$ity.M on day se$en. #aking bowel #o$e#ents so"ter and easier to pass .The Journey Home !1 Nausea Nausea is .<94 (side "ro# adFusting to nicotine+s absence. explains the N>H .. httpG//digesti$e niddk nih go$/ddiseases/pubs/constipation/ . web page updated July 8?. et al. %topping s#oking and constipation.a diet low in "iber or a diet high in "ats. (ddiction. 6onstipation. Nausea and Ho#iting. httpG//www nl# nih go$/#edlineplus/nauseaand$o#iting ht#l <9. which #ay worsen constipation . Holu#e .<-7B. it+s caused by . <.<(?). an anticholinesterase with parasy#patho#i#etic acti$ity. N>H 'ublication No =. because #ost o" the water has been absorbed .)agnesiu# salts are the "irst-line treat#ent "or this proble# >" they "ail.<B= (side "ro# #ore "iber.@iKuids add "luid to the colon and bulk to stools. <94 @agrue 0. <9.B9. The 2ard study "ound that 7.. nicotine interacts with digesti$e tract s#ooth #uscle contractions (peristalsis) The digesti$e syste# needs ti#e to adFust to "unctioning naturally without it *ut constipation is correctable and we need not su""er . and in so#e cases its se$ere <9.7. and 9M on day twenty-eight Take heart.(s "ood #o$es through the colon. No$e#ber 8==<. the N>H reco##ends plenty o" water. as co#pared to 8M at pre-cessation baseline The rate dropped to 77M on day three. appears re#arkably e""ecti$e in correcting this disorder .89 <9? HaFek '. what other "actors contribute to constipation3 (ccording to the 5 % National >nstitutes o" Health (N>H) .

%oluble "iber dissol$es easily in water and takes on a so"t gel-like texture in the intestines >nsoluble "iber passes through the intestines al#ost unchanged The bulk and so"t texture o" "iber help pre$ent hard.:"ten when people stop s#oking they #ay "ind that #edications that were adFusted "or the# <B7 Hughes.! Freedom from Nicotine . and working to expel. . stools can beco#e hard and dry . physically we should soon be "eeling #uch better with #ore energy than we+$e "elt in years >t is not nor#al to "eel physically tired or "atigued >" it occurs.ha$ing a bowel #o$e#ent "ewer than three ti#es per week . $egetables. (ccording to the N>H. and grains that the body cannot digest. Holu#e 4(<).edication -dFustments (s noted. our breathing beco#es shallower and our body is no longer "eeling the e""ects o". so#e o" which #ay ha$e Photo by National Cancer Institute interacted with #edications we were takings . 'ages 87. et al. depending on the person . as . says the N>H . 'ages <87B-<8.-8<= . nor#al stool eli#ination #ay be three ti#es a day or three ti#es a week..6onstipation occurs when the colon absorbs too #uch water or i" the colon+s #uscle contractions are slow or sluggish. 1""ects o" abstinence "ro# tobaccoG Halid sy#pto#s and ti#e course. s#oking.Fiber is the part o" "ruits. The N>H de"ines .constipation. JA.. and exercise-induced "atigue. dry stools that are di""icult to pass . Nicotine E Tobacco Aesearch. <B8 Hughes JA. June 74?9. an endless strea# o" arri$ing toxins 2hile early reco$ery #ay lea$e us "eeling e#otionally drained. contains thousands o" che#icals. tobacco. Journal o" *eha$ioral )edicine. the body is working less not #ore 2e actually experience a #etabolis# reduction :ur heart beats slower. exercise induced "atigue has been "ound to be a sy#pto# o" s#oking <B8 The body is shedding the e""ects o" years o" dependence upon a sti#ulant >" anything.so#e people think they are constipated i" they do not ha$e a bowel #o$e#ent e$ery day Howe$er. Holu#e . 6onsult your physician or phar#acist and obtain relie" should constipation concerns arise Fatigue Not a &ymptom The #aFority o" studies conclude that physical "atigue is not a nor#al withdrawal sy#pto# <B7 >n "act. get seen and "ind out why Possible . both oral and s#oked. 'hysical acti$ity.(8). causing the stool to #o$e through the colon too slowly (s a result. 2hy extra "iber3 . )arch 8==.

!on+t think only in ter#s o" new sy#pto#s :ld sy#pto#s can disappear !uring a 8==? Kuestion and answer session be"ore roughly 8== in#ates in a wo#an+s prison that had recently gone tobacco-"ree. he or she should speak to the doctor who has hi# or her on the #edications . 8==7. . thyroid.4 . one wo#an in the back raised her hand .. httpG//www ""n yuku co#/topic/8<=7. depression.BB= che#icals into their body <B9 ( burning cigarette gi$es o"" #ore than 9. blood sugar drugs.'oint out to the doctor that you ha$e recently stopped s#oking and started to notice the speci"ic sy#pto#s Fust a"ter stopping.*ut once through the "irst "ew days./es #a#.=== ( #iniphar#acy.> knew this policy change was co#ing so > stopped a #onth ago (t the ti#e. how "reKuently they occur. > was on eight di""erent #edications "or #y heart. ( big cheer went up Jey to Kuality and e""ecti$e #edical treat#ent is e""ecti$e co##unication between patient and physician *e sure to accurately describe any sy#pto#s.'eople on hypertensi$es. how long they last. . Aeducing the Health 6onseKuences o" %#okingG 8B /ears o" 'rogressG ( Aeport o" the %urgeon 0eneralG 74?4. these che#icals were capable o" hiding a host o" #edical conditions.The Journey Home !$ while s#oking #ay be altered in e""ecti$eness. it can be di""icult telling the di""erence between +nor#al+ withdrawal sy#pto#s and #edication dosage issues. cholesterol and breathing Now >+# down to Fust two .8 hours is di""iculty breathing Photo by National Cancer Institute <B< %pit&er. notes Joel . change or discontinue #edications Possible :nderlying Hidden Conditions %tay alert "or the possibility that #edical conditions were being #asked and hidden by your dependency The oral tobacco user introduces #ore than 8. blood pressure. hypertension. she replied . 'age ..The "irst "ew days. J. including so#e caused by tobacco use :ne that could be noticed during the "irst . )edication (dFust#ents. July 74. when they were "irst "elt. decrease. . i" a person who is on #edications "or #edical disorders "inds hi# or hersel" ha$ing physical sy#pto#s that Fust see# out o" the ordinary. writes Joel <B< . what aggra$ates the# and the #edications you+$e been taking ( co#plete picture will greatly aid our doctor in deter#ining whether there is a need to increase. and that they ha$en+t i#pro$ed o$er ti#e .> don+t ha$e a Kuestion but a co##ent. <B9 5 % %urgeon 0eneral. and others #ay need to get ree$aluated "or proper dosages .. your Kuestion .

7444. Freedo# and Turkey$ille. obesity. panic attacks. heart arrhyth#ias. pul#onary hypertension. interstitial lung disease. theobro#ine. de-conditioning (lack o" exercise).>+# an (!!>6TC HoorayC. is known to relax airway #uscles and expand bronchial <BB National >nstitutes o" Health and 5 % National @ibrary o" )edicine. asth#a. *reathing di""iculty. how could > possibly know the actual cause3 >+d be guessing !i""iculty breathing or shortness o" breath is not nor#al %till. )edline 'lus. 8==. congesti$e heart "ailure (6HF). (%H. July 79. Tobacco (dditi$es. including sy#pto# possibilities > a# not a trained and skilled physician. co#pression o" the chest wall.8 Aarely a day passes in o$erseeing our >nternet sites (2hyDuit. our Facebook group) without arri$al o" an e#ail in$iting us to play >nternet doctor (lthough well intended. dander. cigarette engineering and nicotine addiction. what are the odds o" so#eone in the "irst "ew days o" reco$ery de$eloping pneu#onia or noticing a hiatal hernia3 Ne$er-users de$elop hernias too They also catch colds. >+d Fust be guessing >nstead.lung disease. @. httpG//www ""n yuku co#/topic/77B . the "lu and get sick Ae#ain #ind"ul that a coincidental illness or other condition could occur during reco$ery 6an cigarette engineering contribute toward hiding sy#pto#s o" early asth#a or e#physe#a3 (lthough disputed by the tobacco industry. #y initial thoughts are outrage and sadness This could be a s#oking induced breathing disorder that until now tobacco industry cigarette engineering had kept hidden "ro# the# *ut again. )arch 8. or pollen). > tell the# it isn+t nor#al. such concerns are not unco##on 2hen > hear the#. Kuali"ied to e$aluate. coronary artery disease. heart attack (#yocardial in"arction). e#physe#a.!+ Freedom from Nicotine 8Why a' I having trouble breathing/! !It)s li*e I need to *ee" breathing in dee"+ breath a ter breath a ter breath.B ht# <B. that they need to get seen by a doctor as soon as possible How wrong and da#aging could guessing be3 %hortness o" breath can be caused by . )edical 1ncyclopedia. . inhalation o" a "oreign obFect. pneu#onia. httpG//nl# nih go$/#edlineplus/ency/article/==<=. or gastroesophageal re"lux disease (01A!) <BB 'ossible hidden conditions aside. airway obstruction. web page updated (pril 78.. > a# a cessation educator who teaches reco$ery. httpG//old ash org uk/ht#l/regulation/ht#l/additi$es ht#lL as brought to #y attention by %chwart&. 8==8. dust-laden en$iron#ents. it+s reported that cocoa #ay cause cigarette s#oke to act as a breathing nebuli&er <B. Joel+s @ibrary. allergies (such as to #old. ( che#ical within cocoa. rapid ascent to high altitudes with less oxygen in the air. hiatal hernia. diagnose and treat actual conditions 1$en though the sy#pto# being described #ay sound like nor#al reco$ery.

7 6ar#ines 1@. June 78..< HeFbFerg '. 'hilip )orris 5%(. Holu#e .<.= 'hilip )orris 5%(. *enson E Hedges. 6a#el @ights.7 (lthough additi$es ha$e likely changed signi"icantly since 74. T)( 'resentation on 6ocoa to the !epart#ent o" Health.(B). 6ar#ines.<.< chronic depression #asked by nicotine. Hantage. 6a#el @ights. theobro#ine co#pared "a$orably in i#pro$ing breathing in young asth#a patients <B4 'hilip )orris argues that it is . The i#pact o" s#oking on thyroid $olu#e and "unction in relation to a shi"t towards iodine su""iciency. February 744. No$e#ber 74?B. a *rown E 2illia#son report then docu#ented that cigarette brands containing #ore than = BM cocoa includedG *elair. *ates P8B=BB8==B.= <B4 %i#ons F1.9 6o$ey @%.). 'arlia#ent. The tobacco industry knows that cigarette s#oking constricts lung bronchial tubes. 'ages 7<=<-7<88 <. T)( 'resentation on 6ocoa to the !epart#ent o" Health. *ates P. (#erican Journal o" 'sychiatry.M o" its weight >" a cigarette contains BM cocoa it also contains up to 7 #illigra# o" theobro#ine <B.. by the up to 4==-degree te#peratures "ound in cigarettes <. Holu#e 8<(. The bronchodilator e""ect and phar#acokinetics o" theobro#ine in young patients with asth#a. 'ages 98<-984 <. Food and 6he#ical Toxicology. 6ocoa E @icorice 6ontents o" 6o#petiti$e Hi-Fi 6igarettes.= :nce secret industry docu#ents e$idence ongoing industry #onitoring o" both cigarette cocoa and licorice extract le$els "or at least three decades @icorice extract contains glycyrrhi&in which so#e contend is another #eans by which cigarettes act as bronchodilators *ut 'hilip )orris says its research shows that licorice extract is .pyroly&ed extensi$ely. Now. 1uropean Journal o" 1pide#iology.?=889<74 <.4.4. Jool %uper @ights. Hiceroy @ights and 2inston @ights *rands then containing #ore than = BM licorice includedG *elair. :ctober 7?.<B? that theobro#ine relaxes bronchial #uscles. %ale# @ights. Tareyton @ights. resulting in a bigger hit or bolus o" nicotine assaulting brain dopa#ine pathways sooner >n theory. )erit. )arlboro @ights. also so#ehow <B. 'ages 8. et al.9 and ulcerati$e colitis. (deco#posed due to heat). <. 74. Holu#e 7B9(8). *enson E Hedges.7-78. #axi#u# concentrations o" cocoa can be up to BM Theobro#ine within cocoa accounts "or 8 .. theobro#ine in cocoa added to cigarettes can produce . 7444.8 *rown E 2illia#son Tobacco 6orporation. %epte#ber 8==B. this could keep the user loyal to their brand and co#ing back "or #ore (ccording to 'hilip )orris.a clinically e""ecti$e dose . <B? Hartiala J. Tareyton @ights. et al. 8==?.8 :ther possible once hidden health conditions include thyroid proble#s #asked by iodine in tobacco. and that in co#petition against theophylline. 6igarette s#oke-induced bronchoconstriction in dogsG $agal and extra$agal #echanis#s. !oral.=<-=. %ale# @ights. Hiceroy @ights and 2inston @ights <. Hantage. The Journal o" (llergy and 6linical >##unology. :ctober 74?9.<-8. )erit. Journal o" (pplied 'hysiology. Holu#e 9<(4).The Journey Home !1 tubes >t+s suggested that this #ight allow #ore nicotine-laden s#oke to penetrate deeper and "aster. Toxicologic e$aluation o" licorice extract as a cigarette ingredient. a che#ical used in breathing nebuli&ers.unlikely. 6ar#ines. )aFor depression "ollowing s#oking cessation. 7444. 'ages . <. 'all )all @ights. :ctober 7?. )arlboro @ights.<. *ates P8B=BB8==B.B . 'ages 78.

hidden or controlled by nicotine <. the nu#ber o" wanting-"ree #inutes each day continues to grow /es. yes. the a"ter-e""ects o" years o" #arinating tissues in thousands o" tobacco che#icals #ay linger "or weeks Photo by National Cancer Institute The beauty o" two weeks is that our physical addiction is no longer doing the talking :$erall.8 exusers) (lthough nicotine assaults ha$e ended and nor#al "unction has been restored.. generally less intense and shorter in duration (see 6hapter 7<. the scars o" use re#ain and deep tissue healing.). bad or ugly3 2orld Journal o" 0astroenterology. the $ast #aFority o" subconscious use cues ha$e been extinguished. 'ages . the co##ents o" . cleansing and repair will be ongoing "or years For exa#ple.B @akatos '@.7<4 . nearly all sy#pto#s o" physical reco$ery resol$e within two weeks (s "or brain dopa#ine pathway "unction. 8==.7<9-. nicotine is not #edicine >t is a natural poison Celebrating T3o 5ee2s of HealingE (s seen. increasing periods without wanting begin suggesting that the only path to bringing wanting to a per#anent and lasting end is the one now tra$eled 2e+$e gi"ted oursel$es a nicotine-"ree body The body+s readFust#ent period is nearly co#plete *y now.B Ae#e#ber. our body has adFusted to "unctioning without nicotine and we+re standing on our own 2hether #easurable or not. the scars o" the paths and tracks taken by nicotine ha$e been per#anently burned and etched into our brain <. whether appreciated or not. Holu#e 7<(9. and our e#otional readFust#ent is well under way (nd. !ece#ber 79. et al.!< Freedom from Nicotine suppressed. we+$e progressed "ar enough that we begin sa#pling what it #eans to be "ree (nd the #assi$e dependency lie we each li$ed is now "ar easier to see 2hile thousands o" old nicotine replenish#ent #e#ories continue to declare that use satis"ies wanting. %#oking in in"la##atory bowel diseasesG good. while our sense o" s#ell and taste ha$e #ended. with each passing day the challenges continue to grow "ewer. there+s likely another week or so o" ongoing "ine tuning o" the nu#ber o" acetylcholine receptors needed to achie$e balance and nor#alcy *ut any re#aining adFust#ent is #inor in co#parison to the healing co#pleted 2hile the body+s physical readFust#ent is all but co#plete. by two weeks the truth is beco#ing clearer *y now.

The Journey Home !) There+s only one way to ensure that those paths and tracks are ne$er tra$eled by nicotine again There+s only one way to guarantee that our #ind+s priorities circuitry is ne$er again hiFacked. so as to place nicotine use on a par with "ood No nicotine todayC .

? (dan (. e#otions and #ood. and decreased subFecti$e "eelings co#pared to non-users <.. Aesearch shows that the user+s #ood i#pro$es a"ter their "irst nicotine "ix each day The #ore badly in need o" nicotine.!* Freedom from Nicotine Chapter 1! Prior ? Table of Contents ? Ne@t >motional Reco. 'ages B?-.. i" the only e#otions re#aining were those untouched by our addiction. Holu#e ?(<). (ddicti$e *eha$iors. )ay 8=78. <. to $arying degrees and "reKuency. Holu#e.? 1#otion can be broken down into three o$erlapping categoriesG (7) pri#ary e#otions. et al. Nicotine dependency is associated with anxiety and #ood related disorders <. ga##a-a#inobutyric acid and gluta#ate <. Holu#e 44(78). !e$elop#ental Neuroscience. %epte#ber 8===. (ddiction !ece#ber 8==9.?B <. with delayed and lower peaks. acetylcholine. 1""ects o" nicotine dependence on diurnal $ariations o" subFecti$e acti$ation and #ood.=.4 <.ery Feelings re"lect awareness o" our e#otions stirring within The structure and "unction o" these beauti"ul #inds blend and #elt subconscious and conscious awareness to create an e#otional richness that ri$als the stars /et.?8-.(B). . our #ind+s un"eeling night sky would be e#pty and dark That isn+t to say that as nicotine addicts we didn+t ha$e e#otionally rich.= <. ( Ae$iew 1ssay on (ntonio !a#asio+s The Feeling o" 2hat HappensG *ody and 1#otion in the )aking o" 6onsciousness. :ctober 8=== . 8==4. (8) secondary e#otions and (<) background e#otions <... our addiction in"ected e$ery e#otion Aising and "alling blood-seru# nicotine le$els not only i#pacted dopa#ine but a host o" other neuro-che#icals a""ecting "eelings. includingG serotonin.4 )osca. !oes current $ersus "or#er s#oking play a role in the relationship between anxiety and #ood disorders and nicotine dependence. 'ages 44-77=L also see %lotkin T( and %eidler FJ. norepinephrine. Har$ard Ae$iew o" 'sychiatry. Duattrocki 1.(7=). 'syche. 'ages . 0ro$er J2. et al. et al. the greater the i#pro$e#ent )ood scores are lower in users than non-users throughout the day. (. "ull and #eaning"ul li$es >t+s that. Holu#e <7(7-8). Holu#e <. *iological aspects o" the link between s#oking and depression. Nicotine exposure in adolescence alters the response o" serotonin syste#s to nicotine ad#inistered subseKuently in adulthood. 'ages 7B44-7.

longing. loathing. spite"ul. bitter. eager. $arying e#otions are the product o" neuron and che#ical interactions (lthough not easy. courageous. insulted. independent. woe"ul and &ealous Aelaxed3 How could we expect to e$er in our li"eti#e know total cal# or experience "ull relaxation with nicotine #aking our heart pound 7. relie$ed. s#ug. *eha$ior Aesearch )ethods. B beats per #inute "aster3 %tressed3 Try to i#agine what stress alone would "eel like. con"used. scorn"ul.The Journey Home !" 'ri#ary hu#an e#otions include surprise. interested. indi""erent. bewildered. euphoric. dis#ayed. reluctant. ho#esick. a""ectionate. i" not "or urine acidi"ication throwing you into early withdrawal by accelerating eli#ination o" the alkaloid nicotine "ro# your bloodstrea# 5nco#"ortable or uneasy3 >#agine entire days. cheer"ul.. displeased. 'ages 7=. enFoying. 1#otion knowledgeG "urther exploration o" a prototype approach. lonely. secure. June 74?. re$ulsion. #elancholy. conte#pt. Fubilated. satis"ied. guilty. dread"ul. 'ages <8. anticipating. contented. co#posed.= @ibku#an T). panicky. including #e) where you are not once punished with wanting. #onths or e$entually e$en years (like #illions o" us. generous. et al. in"atuated. resent"ul. hopeless.7-7=?. . caring. detached. "ear. #odest. irritated. Holu#e B8(. distant. anger. bold. Foy. "ond. lust"ul. cowardly. and result pri#arily "ro# "rontal lobe and intellectual processing and analysis o" the in"luence o" pri#ary e#otions ( truly dyna#ic being. senti#ental. delighted. hope"ul. with no processing or routing inside the "rontal lobe o" the brain (the pre"rontal cortex). isolated. expecting. while re$iewing the "ollowing list. deFected. a#used. weeks. cruel. co#petent. stressed. #alicious. passionate. ti#id. bliss"ul. Journal o" 'ersonalty and %ocial 'sychology. )ay 8==. the seat o" intelligence and thought %econdary e#otions are all other e#otions. hate"ul. Holu#e <4(8). bored. sluggish. "a#iliar. "ree. reFected. piti"ul. proud. although appearing as Fust a list o" words.. opti#istic. exhilarated. constrained. )ultidi#ensional nor#ati$e ratings "or the >nternational (""ecti$e 'icture %yste#. cautious.-<<9L also see %ha$er '. weary. innocent. disappointed. obligated. Fealous. grie$ing. e#barrassed. appreciated. hu#iliated. depressed. pleasured. lo$ing. en$ious. insecure. elated. uneasy.= The co##on thread is that each re"lects an al#ost instant reaction as seen in "acial expressions. inco#plete. troubled. sadness and disgust <. i#patient. re"lect on how li"e as a nicotine addict #ay ha$e touched upon each Hu#an secondary e#otions can include "eelingG (ccepting. resistant. relaxed. o$erwhel#ed. an urge or use cra$e 2hat would it "eel like to untangle and "ree your e#otions "ro# your dependency3 The "inal category o" e#otion is background *ackground e#otions re"lect "eelings present when at rest or ho#eostasis <. tense. et al. tender.). disrespect"ul. exhausted. sy#pathetic. prohibited. co#passionate. curious. gaiety. sha#e"ul. unco#"ortable. enthusiastic. interested. Folly. pain"ul. #ysterious. lost. regret"ul.

co#pensation. wanting relie" sensation upon getting one 1#otional reco$ery isn+t only about na$igating the "eelings and e#otions brought on by reco$ery >t+s about "reeing the# "ro# our addiction. rationali&ation. reaction "or#ation. the subconscious #ind+s healing (6hapter 77) cannot be di$orced "ro# the "eelings we #ake it sense (nd how bland would our thinking and conscious reco$ery be (6hapter 78) i" not painted with e#otion3 (lthough >+$e separated reco$ery+s layers "or purposes o" re$iew. e$ery physical sy#pto# re$iewed in the last chapter (6hapter 4) will be wrapped in e#otions @ikewise. New 2orld 1ncylopedia. proFection. httpG//newworldencyclopedia org/entry/!e"enseT#echanis# .1! Freedom from Nicotine :ur background e#otions were ridden hard by an endless roller-coaster ride o" neuro-che#ical lows and highs. that you ne$er. intellectuali&ation. identi"ication. and why it+s so sad to continue paying the nicotine addiction industry to pull our e#otional strings. about brightening each star that "ills li"e+s sky *e"ore you is an opportunity to heal pride and sel"-estee# >#agine the sea o" e#otions when you "irst reali&e that you really lo$e being "ree. including causing our #ind+s dependency de"enses to cru#ble be"ore our eyes >" they were to cru#ble. what #ight e#otional reco$ery be like3 @et+s re$iew the natural grie" cycle in hopes that understanding it helps accelerate your healing <. and withdrawal <. undoing. suppression.7 !e"ense #echanis#. repression. transporting us "ro# badly needing a nicotine "ix to the . "antasy. dissociation. displace#ent. regression. as i" its puppets *ut why has it taken so long "or us to awaken to the "act that our e#otions ha$e beco#e as hostage to our dependency as e$ery other part o" our being3 (nd what e#otions are nor#al and should be expected during reco$ery3 The hu#an #ind is designed to adapt. in reality they are so intertwined that the best we can hope "or is to grasp the ob$ious %uch co#plexity re"lects the beauty o" who we are. protect and insulate itsel" "ro# circu#stances that see# beyond its control >t does so by e#ploying de"ense #echanis#s that work by distorting or blocking reality and natural instincts The brain+s well-stocked arsenal o" de"ense #echanis#s includes denial. e$er want to go back 2hen they occur. subli#ation.7 !ependency reco$ery understanding and insights can help "uel and inspire our own personal drea#s o" "reedo#. 8==?. (pril <.aaah.

. .aaah. ne$er once did pu""ing on a cigarette let #e down 1$en i" a brand we hated. while another is re$isited :b$iously. 2hat+s the use3. anger. .>+# not really going to Kuit >+ll Fust pretend and see how "ar > get . httpG//whyKuit co#/Foel . *argainingG .The Journey Home 11 Lubler-Ross Arief Cycle The Jubler-Aoss #odel identi"ies "i$e discrete stages in the grie" cycle when co#ing to ter#s with any signi"icant e#otional loss <.:n !eath and !ying.Ha$e > really had #y last nicotine "ix3 . >+# "eeling pretty goodC. J. bargaining and <. (ngerG .This Fust isn+t "airC. >%*N =97B=9=7B4 <. it+s hoped that by spending ti#e now re"lecting on denial.This is greatC.> can do thisC. nor need it occur in the order presented :ne or #ore phases #ay be absent.. !epressionG .4.Hey. unless wet and it wouldn+t light. that+s ?= ti#es a day that we puckered our lips up to so#e nasty s#elling butt spewing "orth #ore than "our thousand che#icals that included hundreds o" toxins. 1li&abeth. wanting relie" sensation was always a "ew seconds away >" we s#oked nicotine ten ti#es per day and a$eraged ? pu""s per cigarette.8 Jubler-Aoss. Joel+s @ibrary.This is ne$er going to end .)aybe > can do it Fust once #ore Two days without. (cceptanceG . Aoutledge. nicotine+s . 5nderstanding the 1#otional @oss 1xperienced 2hen Duitting %#oking.2hy bother3. >+$e earned itC. 74?8.8 (lbeit che#ical. >t+s i#portant in na$igating e#otional reco$ery to not get stuck in any stage be"ore reaching acceptance 5nderstanding the roots o" each will hope"ully help e#power a s#oother and Kuicker transition (s we re$iew each stage. keep in #ind that the Jubler-Aoss+s grie" cycle o" e#otional loss is not etched in stone. dependency upon nicotine #ay ha$e been the #ost intense and dependable relationship in our entire li"e (s a s#oker. ?7 o" which are known to cause cancer 2hat hu#an on earth did we kiss ?= ti#es each day3 2ho did we depend upon ?= ti#es a day3 How #any days during our li"e did we think or say our na#e #ore than ?= ti#es3 (ny3 >#agine being closer to our addiction than our own na#e >n 74?8.< The "i$e stages o" e#otional healing includeG (7) (8) (<) (9) (B) !enialG . . Joel %pit&er applied the Jubler-Aoss grie" cycle #odel to the e#otional Fourney na$igated during reco$ery <.< %pit&er. 74.

9 2hile using. we were protected by a thick blanket o" rationali&ations. #ini#i&ations. escapes. "ro# !ictionary co# . it also helped us pretend that the proble# was so#ehow being sol$ed *ut here. as none belie$ed they would (lthough we want to stop. then and there. "ault proFections. > start se#inars by asking "or an honest show o" hands to the "ollowing Kuestion.How #any o" you "eel that you will ne$er. Aarely will a hand go up 1$en though all attending ca#e wanting to stop. which uses distortion and blocking techniKues to pro$ide co$er and insulation. all were in denial. or a #eans to Kuickly obtain #ore3 <. on a host o" le$els the #ind isn+t yet con$inced >" con$inced. intellectuali&ations and delusions :ur denial helped insulate us "ro# the pain and reality o" capti$ity For #ost. . so as to enable continued use !enial is the unconscious de"ense #echanis# . knowledge and understanding would allow us to skip the "irst "our phases entirely and Fu#p right to acceptance (nd that actually happens "ar #ore o"ten than you #ight think *ut i" it doesn+t. those sa#e anxiety coping de"enses begin to distort reality about what+s really happening (s #entioned. during reco$ery. e$er s#oke again3. Fourth 1dition Aetrie$ed July 87. don+t "ret /ou+ll na$igate each Fust "ine /enial 6essation denial is a state o" disbelie" The denial phase o" e#otional reco$ery is associated with co#ing to ter#s with the "act that a long and intense che#ical relationship has ended >t+s al#ost the opposite o" acti$e dependency denial.1 Freedom from Nicotine depression that each can be #ini#i&ed i" not a$oided altogether >n the per"ect world. why do so #any o" us treat reco$ery as though so#e secret3 (nd why lea$e an escape path such as that one hidden cigarette.9 !enial (n d ) The (#erican Heritage !ictionary o" the 1nglish @anguage.that allowed us to resol$e the e#otional con"lict and anxiety that would nor#ally be "elt by a person li$ing in a per#anent state o" sel"-destructi$e che#ical bondage <.Fust below the sur"ace . 8==?.

. it can trans"or# disbelie" into "ailure .> a# per"ectly healthy using. asks 1#ily3 .The Journey Home 1$ !enial is nor#al *ut i" allowed. relapse is at hand "or Ayan.. that > could con$ince the# that > needed #y cigarettes back *ut there are i#portant distinctions between anger "elt during the e#otional reco$ery stage and using it as an adrenaline crutch or a sick relapse ploy The anger phase o" reco$ery is a period o" healing where we begin to awaken to the reali&ation that it #ay actually be within our ability to pull this o"" and succeed >t+s awareness that. dip. e$en while e#barking upon a Fourney "ro# which there should be no return >t+s a shock bu""er that allows us ti#e to co#e to ter#s with where we now "ind oursel$es >t operates unconsciously to di#inish anxiety by re"using to percei$e that reco$ery and success will really happen ( nu#ber o" ti#es > went three days and then . our last pu"". asserts (shley Aegrettably.. so why stop now. #ysel" with that one pu"" that always spelled de"eat 6learly. the next phase encountered would likely ha$e been anger -nger (nger is a nor#al and expected e#otional reco$ery phase >t+s also a way to experience the "low o" #issing adrenaline that was once part o" our nicotine high (nxieties "lowing "ro# anger can also be used to intentionally "uel rage > take no pride in recalling that > could beca#e so nasty and create so #uch tur#oil a#ong those > lo$ed.>+# di""erent. chew or $ape e$er is already behind us !urable nicotine use #e#ories "lowing "ro# capti$e dopa#ine pathways ele$ated that next "ix to one o" li"e+s top priorities *ut e#otional reco$ery has now transported us "ro# "ear o" stopping to "ear o" success Photo by National Cancer Institute . > hadn+t #ade it beyond denial *ut i" > had.cessation disbelie" can easily beco#e a path o" betrayal The denial phase protects us against the i##ediate e#otional shock o" lea$ing the #ost intense relationship we+$e likely e$er known.including allowing you the courage to reach "or FFN-TJH .> don+t want to stop Fust yet. 1#ily and (shley 2hile denial acts as protecti$e insulation in allowing us to get our toes wet in beginning this Fourney -.rewarded. decides Ayan . Fust #aybe. > can control use and keep it to Fust one or two a day.

a "ear dri$en #ind poised to abandon rational thought >" allowed. lea$ing e#otional scars that #ay ne$er "ully heal >" possible. releasing a cascade o" #ore than one hundred che#icals and hor#ones The prospect o" success is not a logical reason to get #ad. any excuse. a loss based largely on "alse use rationali&ations %o how does a #ind trained in recogni&ing and understanding reco$ery anger pre$ent it "ro# har#ing us and the world around us3 6hapter 77 on subconscious reco$ery pro$ides a nu#ber o" techniKues "or na$igating a cra$e episode which #ay not peak "or three #inutes >n that anxiety underlies both cra$e episodes and anger episodes. they should ser$e you well @et #e lea$e you with one exercise that #ay aid in generating the patience needed to #o$e beyond anger (nother day o" "reedo# causes a sense o" loss to collide with the likelihood o" success ( spark is generated >t+s ti#e "or patience.1+ Freedom from Nicotine >s it any wonder that anger would be the #ind+s reaction3 >t+s now sinking in %uccess is occurring in spite o" denial ( relationship that was once high-priority is ending This reali&ation can "eel o$erwhel#ing Now. and the uneducated ex-user stands pri#ed to lash out 2hile this high-energy phase o" the e#otional stage o" goodbye is a nor#al step in reco$ery. all the new ex-user reKuires is so#e excuse. Fust one #icro-second at a ti#e Aecogni&e the anger building within 5nderstand what+s happening and why Aeali&e that unless being physically assaulted. that only bad can co#e "ro# unleashing your body+s "ighting che#icals (nger is al#ost ne$er a solution >t re"lects pri#iti$e i#pulsi$e instincts out o" control >t carries strong potential to har# innocent $icti#s. that spark #ay acti$ate the body+s "ight or "light response. "reedo# or "eed-e#. enraged or "ight The educated #ind knows that e#otion can be contrary to our well-being and best interests (nger ignores all positi$es while pretending a sense o" loss. to let it all out. to $ent. risk o" succeeding and "ear o" the unknown Just one spark. sit down %lowly close your eyes while taking a slow deep breath into the botto# o" both lungs Focus all concentration on your "a$orite color or obFect. any spark. or upon the sensations associated with inhaling and exhaling your next Photo by National Cancer Institute . to turn an ant hill into a #ountain 6on"licting #oti$ations. the educated ex-user both recogni&es anger+s arri$al and understands its roots Aecognition is critical as it pro$ides a protecti$e seed o" reason inside a #ind looking "or a spark.

5 % (gency "or Healthcare Aesearch and Duality. conscious and e#otional well-being 'argaining !Maybe I)' the e8ce"tion to the Law o Addiction. the e#otional con"lict o" wanting to say Photo by National Cancer Institute <.ust once-! 6hapter 9 re$iewed use rationali&ations e#ployed by the still "eeding addict in an atte#pt to Fusti"y that next "ix 5sing #any o" the sa#e rationali&ations. oursel$es. June 8==. or "eeling a sense o" loss.-1=7=. and its war#th while slowly exhaling *aby steps. subconscious. reason and cal# <. 1$idence Aeport/Technology (ssess#ent Nu#ber 7BB. we ha$e it within us to "ully control anger i#pulses. )editation 'ractices "or HealthG %tate o" the Aesearch. Maybe I can use . Fust one second at a ti#e Take another slow deep breath while #aintaining total inner "ocus Feel the sense o" cal# and inner peace as it begins to wash o$er you (s cal#ness arri$es slowly open your eyes Now. reco$ery presents plenty o" opportunities to encounter anger 2e also need to re#ain #ind"ul that nor#al e$eryday li"e produces anger too.The Journey Home 11 breath Feel the cool air entering. here bargaining+s pri#ary hope is #ore about continuing this Fourney ho#e while also $isiting with nicotine now and then >nstead o" grie" si#ply accepting an end to nicotine use. . an addict+s relapse ploys.B 2hile debate abounds about #editation+s ability to heal the body. without har# to anyone %uccess at hand. understanding and acceptance will help accelerate e#otional reco$ery *ut i" not. don+t be disturbed as each step re"lects nor#al e#otional healing Fears. non-destructi$e ways >t+s what anger #anage#ent is all about Hope"ully. another "or# o" deli$ery. (HAD 'ublication No =. knowledge can pro$ide the insights needed to recogni&e transitions and hope"ully react in healthy. dependency ignorance toys with breaking "ree while re#aining great "riends *argaining can be with our particular nicotine deli$ery de$ice. where does the #ind turn next3 2hat is anger+s ulti#ate solution3 ( debate is about to begin How do we keep our cake while eating it too3 *ut this isn+t about cake >t+s about a highly addicti$e che#ical with tre#endous i#pact upon our physical. lo$ed ones or e$en our higher power >ts ai# is the i#possible "eat o" letting go. anger+s causes #ay o$erlap and get tangled *ut e$en then. i" you wish.B How long will the anger phase last3 (s brie"ly or as long as we allow 6learly. and study Kuality to date has been horrible. cycling e#otions. respond to the situation with logic. there is li#ited e$idence o" so#e "or#s o" #editation di#inishing blood pressure %ee. without letting go >" allowed. e$en in ne$er-users (t ti#es.

don+t hesitate to get seen and e$aluated i" at all concerned about ongoing depression >" already taking #edication "or depression.. i" allowed. under %y#pto#s "or a detailed discussion o" depression 2hile a brie" period o" sadness and depression is nor#al and expected when ending any long and intense relationship. or .Just one. while keeping our pri#ary reco$ery #oti$ations $ibrant. e$en a che#ical one..Fust once. or don+t in$ol$e s#oke Jey to na$igating con"licted "eelings is to de#and honesty.a$erages.. (lthough a signi"icant portion o" FFN-TJH is about bargaining. . re#e#ber. this book itsel" can and will pro$ide an abundance o" "uel "or the bargaining #ind For exa#ple.this Fust isn+t the right ti#e to stopC. allowing "reedo#+s desire to die in$ites destructi$e and intellectually dishonest deals to be #ade >nstead o" buying into relapse.this is Fust too hard. with pri#ary "ocus upon the #ost co##on "or# o" deli$ery will naturally generate tons o" a##unition "or those whose dependency or reco$ery traits are beyond . .1< Freedom from Nicotine . strong and on our #ind+s center-stage The wind beneath our wings. can easily cul#inate in relapse ..hello. . e$ery user and e$ery reco$ery are di""erent %haring .things are getting worse not better. keep in #ind that your prescription #ay need adFust#ent (nd do re#ain alert as nicotine can #ask hidden underlying depression >t+s why getting seen is i#portant i" your period o" sadness isn+t both brie" and #ild Photo by National Cancer Institute .goodbye. and .a$erage. while saying . can e$ol$e into . 6hapter 4. so long as 7==M o" the planet+s nicotine re#ains on the outside it+s i#possible to "ail *ut what happens inside the grie$ing and bargaining #ind once it reali&es that brain dopa#ine pathway design #akes it i#possible to arrest our dependency while letting it run "ree3 /epression 'lease re"er to the prior chapter.too long.nor#s.

user trying to stop. that #ight bene"it "ro# "ocused honesty *ut you did itC >n regard to your e#otional reco$ery. i" you+$e been able to let go and "ully accept letting go then your e#otional Fourney is co#plete 6ongratulationsC %till only one rule none todayC .this is do-able. continue their gradually waning tease >t+s also likely that the pile+s lure will continue to be "ueled by a lingering ro#antic "ixation or two. >t #ay or #ay not ha$e been pretty getting here Now and then. #o#ent o" an e#otional Fourney that can #ark the transition "ro# a .The Journey Home 1) -cceptance The $ictory phase o" the Jubler-Aoss grie" reco$ery cycle is acceptance >t+s the . you #ay still encounter in"reKuent or seasonal un-extinguished subconscious "eeding cues (nd it+s likely that your pile o" old replenish#ent #e#ories will. to .ex-user . "or now.

science is still in the early stages o" disco$ery in understanding the scope o" its in$ol$e#ent in day-to-day li"e <..4 . *argh J(. 'ages . while ignoring our conscious ability to do the sa#e in retraining it Photo by National Institute o Mental Health >" so du#b. Hypnotherapy "or s#oking cessation. et al. our subconscious #ind is the nicotine addiction industry+s hidden target >" it didn+t work they wouldn+t annually spend billions doing it The subconscious is listening Twice the tra$eling cessation hypnotist sold #e a "ull day o" unbelie$able hypnotic bliss be"ore > tested it and relapsed <. why can our subconscious see subli#inal #essages in$isible to the conscious #ind. unconscious or preconscious. "riendship. which exa#ines 4 hypnotherapy studies and concludesG .2e ha$e not shown that hypnotherapy has a greater e""ect on six #onth Kuit rates than other inter$entions or no treat#ent . The 5nconscious )ind. talk on the phone or daydrea#3 :ur conscious #ind has unknowingly aided in helping teach our subconscious skills and how to per"or# acti$ities.<-. rebellion and a""ordability #arketing.. pleasure. 8===L(8)G6!==7==?. et al. 6ochrane !atabase o" %yste#atic Ae$iews.. Holu#e <(7).ind 1ndlessly ha##ered by "la$or. *ut looking upon our subconscious #ind only in ter#s o" being the playground o" others cheapens and #akes it look du#b. who is really controlling which "oot needs to push on which pedal and how hard. <. or doing the dri$ing as we read billboards.. aro#a. January 8==?. or "eel the in"luence o" tobacco #arketing that our consciousness has totally ignored3 2hy can it react to triggering cues written upon it by hypnotic suggestion or sel"-conditioning. 'erspecti$es on 'sychological %cience.1* Freedom from Nicotine Chapter 11 Prior ? Table of Contents ? Ne@t &ubconscious Reco. (bbot N6. ad$enture. including using nicotine <. what part o" the #ind and le$el o" awareness is locating and correctly striking each key3 2hile operating a $ehicle. Now it+s ti#e to knowingly teach it how to "unction without it 2hether re"erred to as our subconscious.ery The :nconscious . cues #eaningless to conscious awareness3 !u#b3 2hen typing on a keyboard.

<-. et al. :ctober 8==9. that it causes our actions a"ter care"ul deliberation. which acts on i#pulse >t+s beco#ing #ore widely accepted that the i#pulse "or beha$ior "lows "ro# our subconscious. (ugust 88.? >t+s suggested that the subconscious #ind has e$ol$ed as a highly adapti$e . goals hidden "ro# awareness <?= Aeading these words is clear e$idence that . and by "alse gatekeeper explanations as to why use was again necessary. et al. while a #assi$e unseen city beneath li$es and breathes in bringing the #agic to li"e >t+s nor#al "or us to deeply belie$e that our consciousness is the one doing things. !ece#ber 8==7 Holu#e ?7. January 8==?. 'recis o" the illusion o" conscious will.4 %ources o" subconscious i#pulses can include e$olutionary #oti$ations. that our beha$ior was our idea 2hile this is our sel"-perception. without honesty and tea#work subconscious reco$ery can be #essy and longer than necessary Dperant Conditioning :perant conditioning is a process that operates to #odi"y beha$ior.4 <?= *argh J(. want to break "ree >t+s likely your subconscious does too *ut a"ter being conditioned by years o" nicotine dependency wanting. or be the product o" conditioning. (uto#atic #ental associations predict "uture choices o" undecided decision-#akers.(B). in our case nicotine use >t does so through positi$e or negati$e rein"orce#ent >n our case. %cience. a growing body o" e$idence suggests that like !isney+s puppets. The auto#ated willG 5nconscious acti$ation and pursuit o" beha$ioral goals. Journal o" 'ersonality and %ocial 'sychology. how others in the sa#e situation are currently beha$ing. cultural nor#s. 'ages 77==-77=8 <.beha$ioral guidance syste#. we+$e associated relie" "ro# <. Holu#e <87(B?48). and trying to #ake sense a"ter the "act o" beha$ior that the gatekeeper allowed to occur <. 8==?. 'ages 7==9-7=8. Holu#e 8.4 2egner !). The 5nconscious )ind.? 0aldi %. past experiences in si#ilar situations.The Journey Home 1" >t+s e$ery bit as real as the ne$er seen portion o" an iceberg Think o" !isney 2orld and awareness o" the #agic abo$e ground. 'erspecti$es on 'sychological %cience. 'ages . "a#ily $alues. the conscious #ind is not the pri#ary source #oti$ating beha$ior. past personal pre"erences. 'ages . . *eha$ioral *rain %cience.you. both rein"orce#ent (operant) and association (classical) )ultiple sources o" subconscious beha$ioral i#pulses #ake con"licts ine$itable !rug addiction re"lects a con"licts war &one :ur subconscious has its own beha$ioral goals.94. et al. Holu#e <(7). use and relie".B4L as re$iewed in *argh J(. that our consciousness then sei&es upon the idea as its own >t+s suggested that the real role o" our consciousness is as i#pulse gatekeeper. that in #any cases our subconscious has already #ade up our #ind "or us <.

"ro# !ictionary co# website <?8 Aose J1. irritable and depressed our #ood.8 hours o" ending use the subconscious has no choice but to begin noticing that peak withdrawal has been achie$ed and is now gradually beginning to subside. et al >nter-relationships between conditioned and pri#ary rein"orce#ent in the #aintenance o" cigarette s#oking. that replenish#ent was as i#portant as eating. the #ost intense period o" reco$ery is o$er %o long as all nicotine re#ains on the outside.(B).aaah. sensation that "ollowed <?8 :perant conditioning associated with experiencing .=B-. 'ages . 8==?. yet li"e goes on 2hile likely still anxious and alert. *ritish Journal o" (ddiction.=4 . Holu#e ?. and that li"e without it would be e#pty. "ears and anxieties associated with a$oiding withdrawal+s onset need ne$er again be encountered 2hile negati$e rein"orce#ent operant conditioning is Kuickly extinguished by di#inishing <?7 operant conditioning (n d ) The (#erican Heritage %ted#an+s )edical !ictionary Aetrie$ed (ugust <7. the anxiety conseKuences o" ha$ing waited too long between "eedings operated to condition us to a$oid anxieties by engaging in replenish#ent early and o"ten Trapped in a perpetual cycle between wanting and relie". urges or cra$es with use o" our nicotine deli$ery de$ice :perant conditioning conditioned us to associate the relie" produced by the rein"orce#ent with a speci"ic beha$ior <?7 !rug use beha$ior conditioning re"lects unintended expectations training o" the subconscious #ind Hundreds or thousands o" annual nicotine use repetitions created strong subconscious associations between using nicotine and the adrenaline charged . we disco$ered that delaying replenish#ent "or too long #ade us anxious. #eaningless or nearly i#possible3 The good news is that within .! Freedom from Nicotine wanting. )ay 7447.aaah. while replenish#ent brought te#porary relie" @ike being beat with a whip or recei$ing an electrical shock. is it any wonder that both our subconscious and conscious grew to deeply belie$e that nicotine use de"ined who we were. wanting relie" was actually only one side o" operant control 2e were also controlled by displeasure and "ear conditioning associated with the conseKuences o" ignoring nicotine+s two-hour hal"-li"e :nce hooked.

chew or $ape so#ehow breathes new li"e into old . acti$ity. #e#ories. an urge or cra$e <?9 %ubconsciously triggered anxieties are the #ind+s #eans o" co##anding that we again bring nicotine into the body @ike 'a$lo$+s dogs.aaah. "ro# !ictionary co# website . 6ra$ing to DuitG 'sychological )odels and Neurobiological )echanis#s o" )ind"ulness Training as Treat#ent "or (ddictions. place. ti#e or e#otion (a conditioned sti#ulus or use cue) beco#es so paired with using nicotine.The Journey Home 1 punish#ent "or not using.aaah. which he conditioned to expect "ood and begin sali$ating upon the ringing o" a bell. through repetition. we each conditioned our subconscious to expect arri$al o" a new supply o" nicotine in <?< *rewer J(. and at least one aspect o" positi$e operant conditioning 2hether recogni&ed or not. an accurate record o" the ti#es when an acti$ely "eeding drug addict+s replenish#ent brie"ly satis"ied drug wanting Aecasting the# in truth"ul light can di#inish or e$en end their re#aining tease and in"luence upon us *ut let+s not "ool oursel$es 1ach #e#ory re#ains tied to the sa#e dopa#ine pathway that created it 1$en i" we go years without nicotine. 'sychology o" (ddicti$e *eha$iors. that encountering the use cue alone beco#es su""icient to trigger wanting.aaah. #e#ories. the e""ects o" Fust one power"ul pu"". positi$e rein"orce#ent operant conditioning associated with the tease o" thousands o" old . classical or 'a$lo$ian conditioning is conditioning in which. thing. et al. replenish#ent #e#ories will take additional ti#e to o$erco#e 2hile we cannot erase thousands o" old . dip. 8==?. the solution always re#ains si#ple no nicotine todayC Classical Conditioning (s it relates to nicotine. 8=78 <?9 classical conditioning (n d ) )erria#-2ebster+s )edical !ictionary Aetrie$ed (ugust <7. acti$ated dopa#ine pathways would i##ediately reassign nicotine use the sa#e priority as eating 2hether wanted or not. use would soon ha$e our brain de#anding #ore and us obeying The good news is that si#ply beco#ing #ind"ul o" how subconscious positi$e and negati$e operant conditioning played a part in controlling us can aid in helping extinguish it and take back control <?< (lthough not always easy. a person. conscious honesty and dependency understanding enable us to see those #e#ories "or what they truly are. )ay 8?.

s#ell and hearing to establish new conditioned use cues in s#okers <?. your #ind can be trained to want nicotine upon si#ply seeing a picture o" a green triangle ( 8=78 classical conditioning study did Fust that >t conditioned s#okers to associate s#oking with an obFect that had pre$iously been entirely neutral <?B The conditioning was created by ?= ti#es pairing a picture o" a green triangle with a s#oking related picture (people holding or s#oking cigarettes) 1ach pairing was shown to s#okers "or less than hal" a second (9== #illiseconds) (lthough less than a second. researchers disco$ered increased blood "low during cue-induced cra$ings in brain regions associated with . Holu#e B?(8). et al. 6hae /. researchers "ound that encountering a $isual nicotine use cue will increase pupil si&e. )arch 8==<.. 'ages B. The Journal o" 'hysiological %ciences. February 7444. an autono#ic response <?. 1ncountering the new cue triggers use expectations and an urge to s#oke. Holu#e <8(77). 1lectrophysiological correlates o" associati$e learning in s#okersG a higher-order conditioning experi#ent. brain responses recorded by 110 (electroencephalograph) supported their clai#s Aesearchers ha$e success"ully used sight. they trigger physiological responses within the body Not only do the sti#ulant e""ects o" using nicotine increase pupil si&e.aaah. hippoca#pus. Neuro>#age. 5sing brain scans. 'ages 8<=7-8<=4 <?4 %#all !).<<-. 1xperi#ental and 6linical 'sychophar#acology. et al. Neuropsychophar#acology.97 .Freedom from Nicotine speci"ic situations For exa#ple. @a&e$ (*. with an increase in pulse rate Aesearchers "ind it easier to establish new cues a#ong light s#okers. %ubFecti$e and autono#ic responses to s#oking-related $isual cues. The posterior cingulate and #edial pre"rontal cortex #ediate the anticipatory allocation o" spatial attention. (pril 8==?.< <?. who ob$iously ha$e "ewer existing cues than hea$y s#okers >" cra$e episodes "eel real and physical in nature there+s good reason (lthough nicotine-"eeding cues are psychological in origin. 6lassical conditions o" en$iron#ental cues to cigarette s#oking. #oti$ation and expectancy (the pre"rontal cortex and posterior cingulate) <?4 /ears o" subconscious conditioning had us reaching "or a nicotine "ix and engaging in replenish#ent without our conscious #ind recogni&ing that we had encountered a use cue <?B @ittel ) and Franken >H. et al. a#ygdala.-. orbito"rontal cortex. 'ages . wanting relie" or anxiety (the $entral striatu#. No$e#ber 8==. 8=78. Holu#e 7?(<). 7<G? <?.(7). *)6 Neuroscience. the subconscious #ind was watching and learning Not only did s#okers report increased cra$ings upon being shown the green triangle alone without the s#oking related i#age. 'ages 7<4-79B <?? Franklin TA. @i#bic acti$ation to cigarette s#oking cues independent o" nicotine withdrawalG a per"usion ")A> study. #edial thala#us and le"t insula) <?? They also "ound that the a#ount o" brain blood "low (per"usion) was tied to the intensity o" the cue induced cigarette cra$ings in brain regions known to control attention. January 77. Holu#e .

8==. et al.The Journey Home $ (conditioned sti#ulus). Hol <7B (B?77). including recognition o" each ti#e. that once all nicotine is out o" our syste# that things <4= NaK$i. %cience. Holu#e 8. taste. all le$els o" awareness are con"ronted with escalating awareness that we+$e been li$ing a lie. et al. 'ages B<7-B<9 <47 Iilber#an )@. well and "unctioning and abandon de#ands "or #ore 2hile getting clean and allowing ti#e "or re-sensiti&ation aids in di#inishing underlying withdrawal anxieties. the urge+s anxiety energy could grow into a "ull-blown cra$e episode ( 8==. acti$ity or e#otion during which we conditioned our subconscious to expect nicotine <4= The intensity o" a particular cra$e episode appears to be in"luenced by a nu#ber o" "actors ( 8==. study suggests that your right insula (Fust abo$e your ear and an inch or so in) acts as a control center "or urge and cra$e anxiety routing and intensity control. we each established daily replenish#ent patterns that conditioned our subconscious when to expect #ore Cra.. study "ound that the two #ost signi"icant were how recently we had used and our le$el o" i#pulsi$eness <47 :b$iously. touch or an e#otion would alert our subconscious that a use cue had been encountered (lthough o"ten unnoticed. and personality on cra$ing. person #et. depression. The i#pact o" gender. sound. s#ell. NH.. The Journal o" (ddicti$e !iseases. it is $ery likely that the drags you+ll watch being inhaled will be taken while their unconscious #ind is in "ull control > can+t begin to count the nu#ber o" ti#es > looked down and was surprised to see the ashtray "ull and the pack e#pty Nicotine+s hal"-li"e co#bined with our dependency+s le$el o" tolerance to deter#ine the nu#ber o" ti#es daily we+d need to replenish (lthough probably unaware. the longer anxieties ha$e to build /ou+d think that once we end all use and beco#e 7== percent nicotine-"ree that our subconscious would notice that we are still ali$e. the longer without nicotine. and o"ten without noticing that replenish#ent was underway %tudy the next s#oker you see (s i" on autopilot. urge and cra$e anxieties tied to subconscious conditioning are independent %till. a gentle urge was generated alerting us that it was again ti#e "or replenish#ent >" ignored or replenish#ent was long o$erdue. place. 'ages .e >pisode %ntensity (s we na$igated our day our sight. once beyond peak withdrawal. January 8==. !a#age to >nsula !isrupts (ddiction to 6igarette %#oking.(7).4-?9 .

9< . only one choice pro$ides a way out Truth is. ready to Kuickly extinguish any bla&e (lthough one study noted that the le$el o" depression a#ong wo#en.. pride and growing sel"-estee# Photo by National Cancer Institute >#agine the creation o" healthy. and personality on cra$ing. Holu#e 4. better yet delayed reward Truth is.+ Freedom from Nicotine slowly start getting better not worse >t+s here that "ears o" "ailure butt heads with "ears o" success (s "or i#pulsi$eness.(7).4-?9 <4< 1tter JF. #e#ories pro#ising instant yet te#porary relie" "ro# wanting Truth is.<48 study a"ter study "inds little or no di""erence between #ale and "e#ale success rates <4< (lthough the thought o" a depressed wo#an ha$ing to endure a slightly #ore intense cra$e episode is disheartening.). depression. healing. June 8==8. but not #en. it+s the trait that played a key role in #any o" us experi#enting with using nicotine in the "irst place Now that sa#e trait sees relapse as a Kuick-"ix solution 'atience in standing up to i#pulsi$ity can. and within a week the #aFority are silenced *ut as re$iewed in 6hapter 4. et al. keep in #ind that all episodes are extre#ely short li$ed. to Foin in your Kuest to stay clean instead o" trying to keep your dependency acti$e by issuing urges and cra$es "or #ore nicotine >n$ite your i#pulsi$eness to act as guardian o$er the next "ew #o#ents in re#aining 7== percent nicotine-"ree Talk to your subconscious 1ncourage it to ser$e as a $igilant ally in protecting your "reedo#. positi$e i#pulses that instantly respond to protect us "ro# challenge >#agine all le$els o" awareness "or#ing a skilled "ire"ighting tea# that re#ains on scene.(. (ddiction. itsel".<<-. The i#pact o" gender. The Journal o" (ddicti$e !iseases. do not ignore or #ake light o" ongoing depression <48 Iilber#an )@. Holu#e 8. 'ages . the only path ho#e is to choose the bigger. 0ender di""erences in the psychological deter#inants o" cigarette s#oking. 8==. et al. was capable o" i#pacting cra$e episode intensity. 'ages . use triggering acti$ity done while under nicotine+s in"luence can be done as well as or better without it (sk yoursel". "oster con"rontation anxieties :ur hopes and drea#s o" a lasting dependency solution are pitted against thousands o" old .aaah. whether #ale or "e#ale. what is the only per#anent solution to ending replenish#ent urges and cra$es3 2hy not in$ite your subconscious to switch tea#s.

wanting.Fust one .The Journey Home 1 ( "ood cra$ing study "ound that $i$idness o" i#agery associated with "ood in"luenced "ood cra$ing intensity <49 0o ahead 0i$e it a try 'icture your "a$orite "ood Now #ake the #ental i#age as $i$id and detailed as possible Feel the urge3 Now picture your particular brand o" nicotine deli$ery de$ice 2hat color is it3 Hold it in your hand %#ell it !o you sense an urge3 2hy not use reco$ery i#agery as a subconscious re-training tool3 2hy not "lash our own subli#inal #essages3 'icture yoursel" engaging in e$ery acti$ity during which you used nicotine but now co#"ortably doing so without it Notice how each acti$ity is done as well as or better than be"ore (llow healing tastebuds to sa#ple the healing "la$or o" a #outh reclai#ed 'icture the pureness and arri$al o" that "irst "ull day where the thought o" . !ols ). June 8==7. 'ages 7?<-749 <4. Holu#e 78(<). researchers disco$ered that encountering and noticing the use cue would generate cra$ings. et al. 'ages 7=<-7=? . that what is expected can occur <4. with increased sali$ation and skin conduction >t "ound that the #ore aware we beco#e o" our use cues. ne$er once crosses your #ind %ee such days soon beco#ing #ore and #ore co##on. )y #ost dreaded use cue was walking into the pub a"ter work and ha$ing a couple o" beers with the guys. The pheno#enology o" "ood cra$ingsG the role o" #ental i#agery. Jan-Feb 8===. <49 Tigge#ann ). %#okers can learn to in"luence their urge to s#oke. *eha$ioural 'har#acology. (ppetite. et al. %#oking expectancy #ediates the conditioned responses to arbitrary s#oking cues. that cra$ings were therea"ter absent and extinguished 6an conscious expectations control both subconscious expectations and the presence or absence o" cra$ing3 (bsolutelyC >t #eans that what we think and belie$e is critical. et al. it "ound that once study participants were told that they would no longer be able to s#oke once the pre$iously identi"ied use cue appeared.( 8==7 conditioning study taught s#okers to expect to be able to s#oke during speci"ic situations >t encouraged participants to try to identi"y when a use cue had occurred <4B (s with the green triangle study. (ddicti$e *eha$ior. 'ages <=B-<7< <4B Field ). as we debated and sol$ed the world+s proble#s *ut >+d lost #y longest atte#pt e$er by co#bining alcohol with a "alse belie" that > could handle . until beco#ing your new sense o" nor#al @isten as the di#inishing noise o" addiction+s daily chatter as it gradually co#es to an end Feel the beauty and e#otion o" a brain responding to li"e instead o" nicotine Controlling e@pectations . the #ore pro"ound use expectations beco#e Far #ore i#portantly. !ece#ber 8==B. Holu#e 9B(<). Holu#e 8B(7).

the subconscious. both conscious and subconscious. at least brie"ly >t+s that it only addresses a single layer o" reco$ery.). were either s#oking a cigarette or had a pack and ashtray within reach 2hy hadn+t > noticed this be"ore3 (lthough less than one-Kuarter o" (#ericans s#oked. (llen does the sa#e thing that Joel %pit&er does in the "irst two chapters o" his "ree ebook . so as to allow the# to rewrite subconscious expectations The proble# with single-session hypnosis is not that it does not or cannot work. heading into #y "ourth week. our discussions. 1ach ti#e the book is opened the subconscious is hit with the #essage that stopping is easy >nside. in an atte#pt to try and Fusti"y or explain that next . it+s likely that >+d gi$en so #uch thought to #y biggest "ear. beside s#okers pu""ing away and yet no urge3 >+# sure > could ha$e stayed and drank another but >+d been in there "or nearly a hal" hour > "ound #ysel" thinking about #y still healing lungs e$ery ti#e sunlight pierced the s#oke "illed roo# >ncreasingly. > was now disco$ering that nearly all o" #y "riends were nicotine addicts How could this be3 2as it coincidence3 > was prepared to turn and run i" needed but it didn+t happen ( cra$e didn+t co#e ("ter a couple o" #inutes > grew bra$e and ordered a beer >t still didn+t happen 2hat was going on3 This was #y #ost "eared situation o" all and yet no cra$es. and a cold beer.Ne$er Take (nother 'u"" .Duitting /ou. that desire so#ehow se$ered all nicotine use associations (gain. #y healed sense o" s#ell was i##ediately struck by an o$erpowering stink Had it always been this bad3 >ndirect sunlight highlighted a thin indoor cloud that swirled as the door closed behind #e There they were. to see through the long list o" use lies our addiction co#pelled us to in$ent. thirty or so a"ter-work buddies tackling the day+s e$ents %canning the roo# > was shocked to disco$er that all o" the#. while ignoring the ongoing negati$e in"luence o" conscious sti#ulation and use related thoughts Think about the repeated subconscious i#pact o" the title o" (llen 6arr+s book .The 1asy 2ay to %top %#oking . and > wanted it all back Finally. > "elt a slight burning sensation )y lungs didn+t deser$e this >t was ti#e to lea$e @ooking back. without exception. online peer support taught #e about use cues triggering cra$es and > expected a #assi$e one > "eared it so #uch that > delayed the a"ter-work gang "or three weeks > kept thinking how > #issed #y "riends. &ero. > #ustered the courage 5pon opening the door.< Freedom from Nicotine This ti#e. none How could > be standing here. >t+s the sa#e thing done here in 6hapter < (. think about the tra$eling s#oking cessation hypnotist using their conscious #ind to relax our conscious #ind. while harboring drea#s o" reclai#ing that aspect o" li"e. 6hapter 9 (Aationali&ations) and 6hapter 78 (6onscious Aeco$ery) 2e in$ite the ensla$ed #ind.

to ignore the tease. that li"e will be better not worse 1ncourage your subconscious to Foin "orces in e#bracing reco$ery.8 hours >" so. (#erican Journal o" 6linical Hypnosis. :nce totally relaxed. share your drea#s and rewrite expectations Aeassure your subconscious @et it know that there is absolutely nothing to "ear in co#ing ho#e to entire days where you ne$er once want "or nicotine Teach it that. each created by a drug addict in need (sk it to "ear relapse instead o" "reedo#. (pril 8==. and that you could use a little help >n$ite your subconscious to de"end and bask in "reedo#+s glory. to the exclusion o" all other thoughts. (nbar A!. or e$en cakewalk reco$ery3 (bsolutelyC *ut e$en i" seriously challenged. toxins instead o" oxygen. your sel" destruction and slow suicide instead o" healing. sooth or create subconscious expectations !raw near and use truth to reassure your subconscious >t+s listening Try engaging in slow deep breathing while progressi$ely relaxing your body Duiet all chatter inside your #ind by "ocusing. contrary to the lies. once done there #ay be little or no sense o" loss /ou #ight skip e#otional reco$ery altogether >" nothing to lose. think about how relaxed the conscious #ind and body beco#e i##ediately be"ore slu#bering o"" into sleep %ei&e upon and use these precious seconds be"ore sleep. upon an i#age o" your "a$orite place <4. Holu#e B=(9). as > was. when our conscious and subconscious draw near 6al# subconscious "ears as you slu#ber into sleep Throw out the liesC 6elebrate today+s $ictory and picture to#orrow being your #ost "ruit"ul day o" reco$ery yet %lide o"" into sleep "eeling "ree and proud <4. reassure.easy. reco$ery is entirely do-able 2e don+t need to be trained hypnotists to use our conscious #ind to cal#. %ubconscious guided therapy with hypnosis. health and extra li"e )ake it aware that your #ind and body are experiencing the #ost intense period o" healing they+ll hope"ully e$er know. you need not lose a single "riend or gi$e-up any acti$ity. lure and "alse #essage o" that pile o" old replenish#ent #e#ories. to "eel the delight o" your ongoing $ictory and growing sense o" pride !eep relaxation #ay be challenging during the "irst . 'ages <8<-<<9 Photo by National Cancer Institute . there+s nothing to "ear >" no "ear.. there #ay be little or no anxiety 6ould letting go entirely generate an .The Journey Home ) "ix >" willing to engage in open and truth"ul analysis.

placing a plate into the sink. using the co#puter. and gardening or yard work (nd then there+s the workplace There. cues #ay be associated with waking your children. #aking lunch and getting the# o"" to school :nce ho#e. and the step that "ollows will beco#e easier . stress. or ice cubes "illing a glass3 2hile "ew o" us appreciated the precise cue recogni&ed by our subconscious. and the Kuiet period that "ollows There+s housework. laundry. caring "or pets.ities . daily planning. associated with break"ast. either nicotine-use breaks or using while working. tele$ision. starting the car. a"ter school or weekend acti$ities. the end o" the workday and catch-up replenish#ent while tra$eling ho#e %o#e o" us had so tied nicotine use to work that we can+t i#agine e$er being producti$e workers again !elay in con"ronting and extinguishing work associated conditioning can be costly 2ork a$oidance can add #ountains o" needless pressure and anxiety to reco$ery 2hy "ear silencing all work related use cues and being rewarded with a use-"ree workplace3 *e bra$e Take that "irst step Just a tiny one. walking outside. baths. talking on the phone. drinking co""ee. getting dressed. caring "or a pet. paying bills.* Freedom from Nicotine Common :se Cues 2hen during each day did your subconscious expect nicotine3 2as its cue the s#ell o" #orning co""ee. the sound o" a bottle or can opening. arri$ing. "ixing dinner. there+s ho#ework. worry about paying bills.s#oke break. illness. reading or singing the# to sleep. bedti#e. taking a break. brushing our teeth. "eeding the#. su##er planning and acti$ities. reading the paper. #aking the bed. or using the bathroo# )andatory daily acti$ities such as eating and sleeping co#pel us to Kuickly #eet. deadlines. tears.) "or ha$ing acco#plished so#e task Tra$eling to work. we each ha$e a pretty good "eel "or #ost situations during which we trained our #ind to expect replenish#ent 2hat "ollows is a brie" re$iew o" possible use cue situations !on+t be inti#idated 5se this re$iew to think about your own use patterns (nd then i#agine na$igating each situation and clai#ing the pri&e at the end 2hy "ear your healing3 2elco#e itC -cti. lunch. getting their clothes ready. stepping outside. watering plants. you #ay ha$e conditioned yoursel" to see nicotine replenish#ent as a reward (a . concern.:ur #orning acti$ity trigger #ay ha$e been cli#bing out o" bed. tending to their daily needs. scraps. greet and extinguish any and all associated cues >#agine so tying nicotine use to using the bathroo# that once use ends that you are brie"ly le"t wondering whether you+ll e$er be able to ha$e a bowel #o$e#ent again >" parents.

a work area. celebration or intoxication 4ocations . bar.. dancing. train or subway station. a $ehicle.2e #ay ha$e established cues associated with speci"ic "riends. outdoors.). backyard. in"reKuent or seasonal cues #ay by then "eel #ore like a "ew seconds o" sti"" bree&e 1$entually. the garden. or related to the hours or #inutes appearing on a clock or watch They #ay be associated with the ti#e that our workday ends. the e$ening news. spring and bloo#ing "lowers. there are those people whose personalities so#ehow increased our anxieties Just seeing the# could trigger a cra$e (nd don+t "orget those who didn+t use nicotine and tended to $isit and stay longer than our un"ed addiction could tolerate 2hat will happen the next ti#e they $isit and then lea$e3 Times . acKuaintances or coworkers >" so. #eal or break-ti#e. the "act that unless replenished. alcohol can be associated with #ultiple use cues.Think about the locations you "reKuented that #ay ha$e beco#e conditioned use cuesG entering the house. relaxation. unless you ha$e co-dependency concerns (also 6hapter .. preparing dinner. social ti#e. pub or restaurant. that "irst "rost. when will you next see the#3 Then. people present. concert or sporting e$ent3 >" we established associated use cues. or entering or lea$ing a store 2e encounter so#e use locations "ar #ore o"ten than others How o"ten did we use in association with our place o" worship. #usic. a doctor or hospital $isit. at least until beyond peak withdrawal (s re$iewed in 6hapter . "alling lea$es. the only use cues we suggest delay in encountering are associated with using alcohol or other inhibition di#inishing che#icals (s there discussed. winter or snow"all *ut don+t be surprised i" by then your cra$e generator see#s to ha$e lost its punch >nstead o" "ull-blow cra$ings. when #ight they next be encountered3 People . a tele$ision progra# or the ti#e when we awake or prepare "or bed Ti#es o" the year #ay ser$e as conditioningG a $acation. our body+s nicotine reser$es decline by roughly hal" e$ery two hours :ther speci"ic ti#e use conditioning could be associated with waking. peer pressures. preparing "or bed or ro#ance (s re$iewed in 6hapter . caring "or pets. or in association with a #o$ie. singing. workplace. "all+s cool te#peratures. reading #ail and e#ail.The Journey Home " Then there are possible cues associated with arri$ing ho#e. bathroo#. bus stop. walkway. hobbies or leisurely acti$ities. your s#oking roo#. the ti#e and distance between re#ote un-extinguished use cues will beco#e so great .:ur #ost "unda#ental and core use cue is likely related to ti#e. including the location. re#ote. alcohol use is a non-#andatory acti$ity that can be delayed a "ew days. arri$al o" su##er heat. the presence o" cigarettes or other users. garage.

holidays. Fust one piece at a ti#e The s#ell o" #orning co""ee. et al. )arch-(pril 744?. it+s probably best to re#ain cal# yet "ully prepared to react on a #o#ent+s notice >motions . wouldn+t it be "ascinating to ha$e "ull and accurate awareness o" all nicotine use conditioning while na$igating reco$ery3 (lthough con$entional wisdo# suggests that we atte#pt to disco$er our cues be"orehand. a sense o" acco#plish#ent or de"eat. talking. "rankly.(s re$iewed in 6hapter 7=.ents . reco$ery is about silencing conditioning and taking back li"e. extinguishing each is a stepping<4? Niaura A. >ndi$idual di""erences in cue reacti$ity a#ong s#okers trying to KuitG e""ects o" gender and cue type. atop physical withdrawal and e#otional reco$ery. walking. we+ll o"ten #iss the #ark >nstead o" "rustrations associated with being unable to accurately predict subconscious cues. e$en when we think we+$e identi"ied the exact cue adopted by our subconscious. the range o" hu#an e#otion pro$ides our subconscious with a $ast spectru# to pick "ro# @aughter.$! Freedom from Nicotine that any bree&e is barely noticeable or e$en laughable They+ll beco#e a long o$erdue re#inder o" the a#a&ing Fourney you once #ade >. dressing. birthdays. touching your nicotine deli$ery de$ice. 'ages 8=4-889 . eating. seeing a s#oking "riend. brings potential to "oster a so#ewhat intense initial . working and sleeping >t+s why watching phar#aceutical co#panies sell expensi$e products which drag withdrawal out "or weeks or #onths is so disturbing (nd how does popping a piece o" nicotine gu# or a nicotine lo&enge into our #outh when a use cue is encountered extinguish conditioning3 (dd in products like 6hantix/6ha#pix. or the death o" a lo$ed one. inFury.There were so#e e$ents that ser$ed as cues "or #ost o" us Aesearch has "ound that seeing and s#elling a burning cigarette will cause a cue induced cra$ing during early reco$ery <4? 2ould watching another oral tobacco user put tobacco into their #outh trigger a cra$ing in #ost oral users3 'robably 2eddings. sorrow. "unerals. each has potential to generate a cra$ing i" the #ind created a use association 1xtended e#otions such as those associated with "inancial strain. serious illness. hearing laughter. (ddicti$e *eha$ior (ddicti$e *eha$iors. New /ear+s. which has been linked to suicide and it #akes you wonder whose interests are being protected 2e are each uniKue when it co#es to the nu#ber and types o" use cues we established (lthough natural to want to run and hide "ro# conditioning. were ripe "or cue establish#ent 5ithdra3al cues .8 hours The good news is that we #o$e beyond peak withdrawal within three days That ti#e period also o""ers tre#endous potential "or extinguishing our #ost basic daily use cues. Holu#e 8<(8). tasting your "a$orite drink. the birth o" a baby and o""er o" a cigar. worry or cal#ness.:$erlaying operant conditioning expectations atop cra$es associated with classical conditioning. cues associated with waking.

8= or e$en <= #inutes3 The only li#it upon the duration o" "ixation is our ability to #aintain conscious concentration and "ocus The pri#ary distinction between a subconscious cra$e episode and conscious "ixation is control 2hile we ha$e substantial direct control o$er the duration o" "ixation. years o" online cessation group discussions suggest that it isn+t as co##on as we #ight think 2hat is o"ten seen are periods o" conscious thought "ixation being con"used with a subconsciously triggered cra$e episode Photo by National Cancer Institute Think about your "a$orite "ood How long can you continue to stay "ocused and "ixated upon it3 6an you do so "or 7=. %#oking (bstinence >#pairs Ti#e 1sti#ation (ccuracy in 6igarette %#okers. )ay 8==<. anxiousness and/or panic to peak and begin easing o"" (lthough a#a&ingly little research in this area. within three #inutes it is nor#al "or cra$e episode anxieties. 'sychophar#acology *ulletin. generally (lthough we don+t yet know why.(7).The Journey Home $1 stone to "reedo# -re Cra. Holu#e <. why do the #inutes so#eti#es "eel like hours3 Time /istortion ( 8==< study "ound that distortion o" ti#e perception is one o" the #ost co##on nicotine dependency reco$ery sy#pto#s <44 %#okers were asked to esti#ate the passing o" 9B seconds both while still s#oking nicotine and during a second session a"ter which they had not s#oked any nicotine "or 89 hours Their ti#e <44 Jlein @6. 'ages 4=-4B .inutesB /es. it+s a basic reco$ery lesson widely shared across the >nternet 2hile possible that #ore than one unextinguished subconscious cue #ay be #ay encountered within #inutes o" each other.e >pisodes Really 4ess Than $ . our subconscious controls the ti#ing and duration o" cue-triggered episodes The i#portance o" the distinction is the reco$ery con"idence pro$ided in knowing that subconscious challenge will pass within < #inutes *ut i" cue triggered cra$e episodes peak and begin to subside in less than three #inutes. and signi"icant control o$er how the conscious #ind reacts when a subconscious cue is encountered.

knowing that it exists suggests the need to look at a clock or watch during an episode. you are highly likely to recei$e a reward.$ Freedom from Nicotine esti#ates were also co#pared to a control group o" non-s#okers 2hile at a loss to explain why.2hat the study didn+t assess was the esti#ation o" ti#e during occurrence o" a cra$e episode 2hether cessation ti#e distortion is ulti#ately "ound to be physiological. in order to bring honest perspecti$e to ti#e 2hen a cra$e arri$es. 6oping in real ti#eG using 1cological )o#entary (ssess#ent techniKues to assess coping with the urge . i##ediately look at your watch or a clock and note the ti#e The episode+s "alse #essage that the only way to #ake the cra$e end is to bring #ore nicotine into your body will soon peak and then pass Not only will your reco$ery re#ain ali$e and well. the return o" yet another aspect o" nicotine-"ree li"e >t+s i#portant to note that "or the 7 . psychological or so#e co#bination. that !%)->H criteria indicates that panic attacks #ay not peak "or up to 7= #inutes 9== Focus your panic attack coping skills training on handling nicotine cessation panic attacks (lready highly skilled. hope"ully you+ll "ind this aspect o" nicotine dependency reco$ery the least challenging o" all 2e+re each "ully capable o" handling a "ew brie" #o#ents o" anxiety (ll o" us can (ccurately #easuring the episode+s duration will pre$ent ti#e distortion "ro# #aking it appear <== percent longer than reality !on+t let ti#e distortion depri$e you o" your drea# o" again co#"ortably engaging li"e as . as co#pared to esti#ates #ade while s#oking The ability o" s#okers who had not s#oked "or 89 hours to esti#ate the passing o" 9B seconds was also i#paired when co#pared to esti#ates #ade by non-s#okers *ut ti#ing esti#ates were "ound to be si#ilar between non-s#okers and s#okers while s#okers were allowed to continue s#oking Leep a 3atch or cloc2 handy . "ourth edition. !iagnostic and statistical #anual o" #ental disorders.e >pisode FreGuency How o"ten do cra$e episodes occur3 The best we can do in answering this Kuestion is to share study a$erages The ob$ious proble# with a$erages is that we #ay not be a$erage ( 744? real-ti#e cra$e coping study "ollowed s#okers "or two 8 weeks and collected "ascinating data 9=7 9== (#erican 'sychiatric (ssociation. researchers "ound that ti#e esti#ation accuracy was signi"icantly i#paired (<==M) in s#okers who had not s#oked or used nicotine "or 89 hours.M o" adults diagnosed with panic disorder under diagnostic standards such as the (#erican 'sychiatric (ssociation+s !%)->H #anual.you . 'anic !isorder. et al. 7449 9=7 :+6onnell J(. Cra.

). 7 cra$es !ay "our+s a$erage dropped to < B. with an a$erage o" . 'ages 9?. and the a$erage on the #ost challenging day is . Aesearch in Nursing and Health. day se$en brought an a$erage o" 9 cra$ings. #inutes o" total cra$e episode anxiety on your #ost challenging day.-94. with day "i$e generating Fust < cra$es per day *y day ten the a$erage "ell to Fust 7 9 episodes per day >" each cra$e episode is less than < #inutes. #inutes o" challenge in order to per#anently reclai# the dri$er+s seat o" your #ind3 (nd you won+t be asked to do it all at once Just up to three #inutes at a ti#e. dropping to Fust ? #inutes by day ten >s there any doubt whatsoe$er that you handle <. be"ore returning to 8 on day eight 2e can only guess as to why to s#oke.The Journey Home $$ >t "ound that the day on which the #ost cra$e episodes were encountered was the third day o" reco$ery. !ece#ber 744?. that+s a total o" 7? < #inutes o" cra$e anxiety on your #ost challenging day o" reco$ery 6an you handle 7? < #inutes o" serious challenge in order to reclai# your #ind and li"e3 (bsolutelyC 2e all can *ut what i" you+re not a$erage3 2hat i" you conditioned your subconscious to ha$e twice as #any cues as the a$erage user3 That would #ean that you could experience a #axi#u# o" <. Holu#e 87(. . and then take a break /ou should also prepare "or the possibility o" a s#all spike on day se$en 2hile the a$erage study participant was down to Fust o$er 8 episodes per day by day six. 7.

at least brie"ly %o#e try to hide "ro# li"e *ut.. not without a price ( dirty house or tall grass #ay breed their own escalating internal anxieties or cause needless "a#ily "rictions Joel cautions that aside "ro# threatening our li$elihood and #aking us look like a slob. sleeping and using the bathroo# 9=8 2hile essential to "eed the children and get the# o"" to school. during which the conscious #ind tells the subconscious #ind .thoughts. J . what about the celebration that turns sour. cra$e or #ini-panic-attack which would ha$e "ollowed Aeco$ery is about re-learning to engage in e$ery acti$ity we did as users. #any progra#s encouraged users to start on the weekend. and the "irst "ull engage#ent o" li"e >@tinguishing :se Cues Aeal-world e$idence (e#pirical) suggests that #ost subconscious use cues are extinguished a"ter a single encounter. i" we 9=8 %pit&er.no . we can only guess 2hat we do know is that e$ery new ex-user is "ully capable o" handling 78 #inutes o" challenge on day se$en. "ollowed by .8 hours and na$igates the peak nu#ber o" use cues 6oincidence3 Not necessarily 2hile we ha$e little control o$er nicotine+s hal"-li"e. early "ears o" encountering another cra$e trigger can #oti$ate postpone#ent o" non-essential acti$ities such as housework or proper personal hygiene. 8==7. re"lect on how the a$erage newbie both #o$es beyond peak physical withdrawal within . #inutes on day eight @ooking at the study+s chart. ending all nicotine use al#ost i##ediately co#pels us to con"ront and extinguish all nicotine-use conditioning related to sur$i$al acti$ities such as breathing.. June 4. where the subconscious learns that our consciousness will no longer respond to the cue is nor#ally su""icient to break the use association and extinguish the urge. eating. work. o" wanting >t #eans that the "irst encounter. but without nicotine (s Joel notes. (lcohol and Duitting. thinking that it will help a$oid work pressures >" so. httpG//www ""n yuku co#/topic/77.$+ Freedom from Nicotine (nd there are lots o" theories :ne is that li"e is #easured in weeks and a "ull week o" "reedo# pro$ided the "irst signi"icant reason "or celebration !id your subconscious associate use with celebration3 >" so. This does not #ean that encountering the sa#e nicotine use re#inders day a"ter day won+t cause the conscious #ind to "ocus or "ixate upon . . like when e$eryone but #o# "orgets our birthday3 6ould that generate a second episode3 (gain. )onday brings day three. the reco$ery day on which we decide to "ully engage li"e and con"ront the bulk o" our nor#al daily use cues is $ery #uch within our control Joel always started his clinics on a Tuesday night Historically.

tee shirt The clerk behind the counter asked i" it were true 2hile literally surrounded by cigarette packs. he said /ou could "eel his pride 2hile heading out the door > heard the lady who had been behind #e say.!id you really Kuit3. > said . hobbies and ga#es The only way to extinguish use cues associated with an acti$ity is to engage in the acti$ity.6ue exposure therapy or 61T is intentional exposure to drug-related use cues in order to #ore Kuickly extinguish learned associations 9=< ( tool o" #odern drug treat#ent progra#s. con"ront the cue and reclai# that aspect o" li"e (gain. while %unday+s paper is #uch thicker and #ay ha$e reKuired replenish#ent two or #ore ti#es to read Cue e@posure therapy . Nicotine cra$ing and cue exposure therapy by using $irtual en$iron#ents. the acti$ity is Fust three #inutes o" challenge away "ro# again being yours Then again. Think about his "irst day on the Fob a"ter his last nicotine "ix >#agine your li$elihood reKuiring you to repeatedly reach "or and handle cigarettes. it can be our tool too 2e can either wait "or ti#e and li"e to bring nicotine use cues to us.The Journey Home $1 atte#pt to hide and a$oid con"ronting use cues associated with non-sur$i$al acti$ities "or too long. 'ages . oral tobacco products and cigars he asked. sports. or seek out and extinguish the# as Kuickly as we desire 9=< @ee J. !ece#ber 8==9. Holu#e .. . the intensity and duration o" the experience was al#ost totally within his ability to control *ut be care"ul here %o#e conditioned use cues are so si#ilar to others that we "ail to grasp their distinction For exa#ple.Two packs o" )arlboro @ights. nurturing relationships. the di""erence was the absence o" an uncontrollable anxiety episode This ti#e. please . his "irst ti#e #ay ha$e triggered a cue induced #ini anxiety attack >" so.Hug #e > stopped s#oking. tele$ision..> ha$en+t had a cigarette "or a week.)./es. what are the chances he was so busy that it peaked and passed be"ore he had an opportunity to take a break and Kuiet it by relapse3 2hile subseKuent sales #ay ha$e caused urges associated with conscious thoughts o" wanting. a conditioned use cue "or nearly all /es. there are non-#andatory acti$ities such as partying. 6yberpsychology E *eha$ior. . we #ay begin to "eel inti#idated that we will ne$er be able to engage in one or #ore o" these acti$ities e$er again Then. holding o"" too long can inti#idate us into "eeling that we can ne$er do it again Aeco$ery anxieties generated by delay in reclai#ing any aspect o" li"e are totally within our ability to eli#inate (t worst. cartons. there #ay not e$en be a challenge @ast night > walked into a con$enience store to pay "or gas while wearing #y . the )onday through %aturday newspaper #ay ha$e only been associated with s#oking one cigarette.(. dating.("ter thirty years and being up to three packs-a-dayC. .=B-7< . . the >nternet.

%tay away "ro# things that you connect with s#oking. %ep:ct 8==?.$< Freedom from Nicotine For exa#ple. Aeaders are then told to . . the re#nants o" which can still be "ound at so#e >nternet sites For exa#ple. greet and extinguish use conditioning is contrary to historic cessation lessons. Holu#e 7.-99= 9=B National >nstitutes o" Health. how do we distinguish between true subconscious classical conditioning (an uncontrollable response) and conscious thought "ixation (a controllable situation)3 >t isn+t always easy 1$en a"ter nearly all o" our subconscious use cues ha$e been extinguished.6learing the (ir .9. . 'ages 9<. (pril 8==<. et al. it+s likely that nicotine use cues are associated with our daily work schedule or chores 2e can "ear and delay encountering these work related cues or intentionally target the# "or extinction :ur proble# in using 61T is the sa#e proble# con"ronting researchers and drug treat#ent progra#s 2e can+t possibly know all the use cues adopted by the subconscious #ind 1$en i" we did. intentionally con"ronting as #any as possible will "oster con"idence and help prepare us to e$entually extinguish all o" the# (lso. only a partial tool (lthough we ha$e the ability to boldly and Kuickly reclai# #ost aspects o" li"e. such as changing seasons or holidays.aaah. and stay away "ro# people who s#oke The title o" page 89 reads. N>H 'ublication No =<-7.. when encountering what appears to be a use cue.%tay away "ro# what te#pts you . so#e situations. 'age 4 tells readers to stay away "ro# places s#oking is allowed. the 5 % go$ern#ent+s leading cessation booklet is <. 6learing the (ir. it+s nor#al and natural "or our senses to notice old use situations The di""erence is that now we+re in "ull control o" our #ind+s response Try to i#agine and picture a high Kuality photograph o" your "a$orite "ood 'icture the best photo o" it that you+$e e$er seen >t oo&es and drips with "la$or 6an you s#ell it3 >#agine that "irst bite %a$or the "la$or and sense the . at best. like not sitting in their "a$orite chair or watching their "a$orite TH show They+re told to dri$e a di""erent route to work or not dri$e at all and take the train or bus "or a while 9=B How can we reclai# dri$ing or our "a$orite TH progra# i" taught to "ear and a$oid it3 9=9 Traylor (6. we need to accept that so#e cues will sur$i$e and arri$e when presented by ti#e or circu#stances %till.(B). (ssessing cra$ing in young adult s#okers using $irtual reality. The (#erican Journal on (ddictions. wanting relie" sensation that "ollows 2hile > controlled the i#agery cues. pages and called . you controlled the intensity and duration o" any desire or urge "elt /ou were totally "ree to stop at any ti#e Aesearchers ha$e disco$ered that young s#okers respond to 61T better than long-ter# s#okers 9=9 /ounger users o"ten ha$e established "ewer nicotine use associations and their #e#ories house signi"icantly less dependency baggage 61T and intentionally trying to rapidly #eet. would be beyond our ability to reproduce 61T is.

et al.. ./ou #ay "eel dull. and not yoursel" These are signs that your body is getting used to li"e without nicotine >t usually only lasts a "ew weeks .th National 6on"erence on 6orrectional Health 6are. how does the body get . There are #edicines that can help with "eelings o" withdrawalG . by "eeding it .nicotine3. i#agine their "irst ti#e dri$ing a car. (gain. . as they will only cloud it "urther @et #e share one #ore glaring . think about how the single-session tra$eling hypnotist is able to brie"ly interrupt use urges and cra$es >t isn+t #agic They relax our consciousness and then create new expectations (gain.!oes in$oluntary cigarette s#oking abstinence a#ong in#ates during correctional incarceration result in continued abstinence post release3. Tuthill A2 et al. or the #o#ents "ollowing ro#ance They were hit head-on by conditioned nicotine use cues associated with a host o" situations that their arrest and i#prison#ent had pre$ented "ro# being extinguished (s the correct portion o" .6learing the (ir. 'ages 7=<-7=? 9=. %ounds great.stay away. it+s wise to stay away "ro# nonsense booklets such as . . .6learing the (ir. !ols ). They #ark the path ho#e /es. . #onths o" release 9=. is entitled. you #ay "ind that there are so#e aspects o" li"e that you no longer desire. states. "ro# the#3 6learly. nicotine lo&enge.6learing the (ir. :ctober 87. con"lict 'age 7. but 9=. (ddicti$e *eha$ior. (poster) 8. :ur conditioning patterns #irrored how we li$ed li"e 2e cannot reclai# li"e by a$oiding it ( 8==8 study "ound that 4. rightC *ut then the "irst two sentences on page 4 state. %#okers can learn to in"luence their urge to s#oke. nicotine inhaler. each was still an acti$ely "eeding nicotine addict :nce released.#eet those triggers head on. .The 1asy 2ay to %top %#oking . re"lect on the subconscious i#pact o" the title to (llen 6arr+s book .)eet those triggers head on . tense. The page tells readers. Tennessee. which is it. The ob$ious Kuestion beco#es. walking into a bar. :b$iously.)edicines that help with withdrawal .#eet those triggers head on . 2hen arrested. nicotine patch .The Journey Home $) 5n"ortunately.Jnowing your triggers is $ery i#portant >t can help you stay away "ro# things that te#pt you to s#oke .M o" in#ates "orced to stop s#oking while in prison had relapsed within . #y go$ern#ent+s pri#ary cessation booklet is loaded with serious con"licts The title o" page 4 reads. or . 8==8 . Jan-Feb 8===. nicotine nasal spray. running into an old s#oking buddy. it can+t *ack to extinguishing use cues 2hat i" you could extinguish so#e o" your conditioned cues without experiencing any cra$ings3 Aesearch suggests that through conscious thought and its subconscious in"luence that we ha$e the ability to create new expectations conditioning that o$erpowers old use conditioning. Nash$ille.used to li"e without nicotine.nicotine gu#. 2ell. Holu#e 8B(7). thus creating a possible a$enue by which you can a$oid a particular cra$e episode altogether 9=. .

to your preparedness and anticipation once you experience a day or two without encountering a cue dri$en cra$e episode3 For purposes o" discussion only. we ha$e no choice but to #eet. prepared and ready to deploy our cra$e coping de"enses on a #o#ent+s notice (s shown by the cra$e episode chart. because knowledge and understanding ha$e potential to #ake reco$ery a cakewalk 5nless hiding in a closet in order to a$oid te#ptation. it catches you totally o""-guard and unprepared /ou scra#ble to #uster your de"enses but it+s as i" you can+t "ind the# >t+s as i" they too are being swallowed by a "ast #o$ing tsuna#i o" rising anxieties /ou "eel as i" you+$e been sucker-punched hard by the #ost intense cra$e e$er >t "eels endless /our conscious thinking #ind begins suggesting that things are getting worse. although you re#ained occupied in dealing with conscious thinking about wanting to use.. that you did not once encounter any un-extinguished subconscious "eeding cue or experience any "ull-blown cra$e episode (lthough unlikely you would ha$e noticed. you encounter a still acti$e use cue %urprised. begins to decline > say . de"enses. locked up in prison or laid up in the hospital. i" any. by day 7= the a$erage study participant was experiencing Fust 7 9 cra$e episodes per day That translates to less than "i$e #inutes o" signi"icant challenge *ut what about the days that "ollow3 2hat would be the natural and expected conseKuences o" beginning to go entire days without challenge3 2hat will happen to your battle plans.$* Freedom from Nicotine that will be your choice The 'igger the 'etter (lthough the cra$e episode chart re"lects a$erages o" data "ro# a speci"ic study o" a uniKue population. 7B and 7. wouldn+t it be nor#al to begin to relax a bit and slowly lower your de"enses and guard3 (nd then it happens :n day 7. it shows two "actors co##on to e$ery reco$ery >t e$idences that the nu#ber o" daily cra$e episodes Kuickly peaks >t also shows that the nu#ber o" episodes then begins to gradually decline @et+s "ocus upon what happens once the nu#ber o" daily cra$e episodes experienced. not better The thought o" throwing in the towel and gi$ing-up suddenly begins sloshing about inside a horri"ied . greet and extinguish the bulk o" our subconscious "eeding cues within the "irst week The nu#ber and "reKuency o" early challenges helps keep us alert. let+s pretend that during reco$ery days 79.i" any.

that you need to brie"ly pause and re"lect upon what you+re really seeing Things are not getting worse. shorter in duration and generally less intense Ae#e#ber to keep a clock handy so as to de"end against ti#e distortion None o" us will e$er be stronger than nicotine but then we don+t need to be as it+s si#ply a che#ical with an >D o" &ero Trust your drea#s to your $astly superior intelligence.The Journey Home $" #ind >t+s then. when things see# worst. but better Think about how long it had been since your last signi"icant challenge and how relaxed you allowed yoursel" to beco#e >t+s likely that this episode is no #ore intense than prior ones >t+s Fust that you had taken o"" your li"e Facket and you couldn+t Kuickly locate and put it on /ou panicked >" such an e$ent should e$er happen to you. > encourage you to stop. your greatest weapon o" all No #atter how "ar we tra$el or how co#"ortable we beco#e. you #ay still encounter re#ote or e$en seasonal triggers *ut with the passing o" ti#e they+ll grow "urther apart. re"lect and then celebrateC /ou+$e reclai#ed so #any once conditioned aspects o" a nicotine dependent li"e that serious challenges are beginning to grow rare :h. it "unctioned as designed >t did its Fob and did it well *ut now it+s ti#e "or a #ind schooled in nicotine dependency and reco$ery to sa$e the day Photo by National Cancer Institute 1xtinguishing each conditioned use cue rewards us with the return o" another aspect o" a . there+s still Fust one guiding principle allowing us to re#ain here on the "ree side o" the bars. while keeping our dependency under arrest on the other no nicotine today Re3ards 6onsider re$ersing your #ind-set Aeco$ery isn+t about punish#ent but rewards :ur che#ically ensla$ed sur$i$al instincts teacher was co#pro#ised by an external che#ical and "ooled >ts Fob was to #ake dopa#ine pathway acti$ating e$ents nearly i#possible in the short ter# (the ti#e needed "or reco$ery) to "orget or ignore 1xcept "or responding to the wrong input.

think about the pri&e at the end Ae"lect on wanting "or #ore nicotine being per#anently e$icted "ro# the yard.+! Freedom from Nicotine nicotine-"ree li"e 2hy "ear being able to "inish work. pro#ote cancer.5pon sensing danger. repair and reclai# a nicotine dependent subconscious #ind >t+s how we destroy use expectations and take back li"e 2hile nicotine is a natural poison. and no longer associated with our relationships. porch. or turn and "ight3 2hile the obFecti$e is clear . clog arteries and cause a heart attack or stroke.e episodes . acti$ities or e#otions 6ra$e episodes re"lect e$idence o" where we+$e #any ti#es been.to not use nicotine .our natural instincts on how best to achie$e that obFecti$e #ay not be the easiest path to tra$el 6an we hide "ro# cra$ings or will they "ind us3 6an we runaway or will they catch us3 >t+s the sa#e with going toe to toe in battle. what about cra$es3 6an a cra$e that lasts a couple o" #inutes destroy tissues. work and play. exit a store or dri$e without experiencing an urge or cra$e co##anding replenish#ent3 2hen a cra$e arri$es.e Coping TechniGues How do we success"ully na$igate a less than three #inute cra$e episode3 2e+$e already re$iewed a "ew ways. like putting together a pu&&le. our sur$i$al instincts tell us to either prepare to stand and "ight or get ready to run 2hat approach will you use3 5pon encountering a cra$e episode will you duck and run. car. and what we were "orced to do once there *ut not any#oreC The #o#ents can again be ours )o#ents o" subconscious healing are good not bad %oon. you will ha$e reclai#ed so #any aspects o" li"e that. or contribute to early de#entia3 . a #eal. isn+t it3 6an we beat-up cra$es and #ake the# surrender or cry uncle3 6an we scare the# away3 1ncountering and extinguishing use cues is how we #end. bathroo#. heal. it will re"lect a li"e reclai#ed Cra. including reaching "or your list o" reasons "or co##encing reco$ery @et+s take a look at additional coping techniKues >mbracing cra.

it+s not being "ed and "ueled by you Now. enFoy and lo$e . why hide3 How #uch o" the anxiety associated with reco$ery is sel"-induced3 Nearly all %o. "ears and thoughts so that you can sense and appreciate the episode+s le$el o" raw anxiety Touch it. the #ost pro"ound subconscious healing you+$e e$er allowed your conscious #ind to touch /es. drop your guard. stop. worries. not hiding /ou+$e seen that the greatest challenge presented by natural reco$ery cannot hurt you :nly we can do that 1#brace reco$ery don+t "ear it There+s a special person waiting down the road /our birthright. sense it. why agoni&e o$er the anticipated arri$al o" that next cra$e3 :nce it does arri$e. Fust once >nstead o" in$iting your body+s "ight or "light response to in"la#e the situation. why run. and possibly tense due to a history o" prior relapse Try this. there is anxiety *ut possibly "or the "irst ti#e e$er. by a hug.The Journey Home +1 2ill a cra$e cut us. what we "eel is a tre#endously in"lated experience "ueled by anticipation. take slow deep deliberate breaths and in your #ind i#agine reaching out and wrapping your ar#s around the cra$e+s anxiety energy >t won+t har# or hurt you >t+s nor#al to be a"raid but be bra$e "or Fust one #o#ent 6ontinue wrapping yoursel" around the episode while "ully e#bracing it 6ontinue taking slow deep breaths as you clear your #ind o" all chatter. #ake us bleed or send us to the e#ergency roo#3 6an it physically har# us3 >" not. when the next cra$e arri$es. hug it hard !oing so will not #ake it any #ore intense than it otherwise would ha$e been /ou+re witnessing a #o#ent o" beauty. be bra$e. "ew ha$e e$er done so >nstead. why i##ediately begin "eeding our #ind additional anxieties that only "uel the "ire3 @et+s not kid oursel$es The anxiety associated with a cra$ing "or nicotine is as real as the eyes reading these words (nd "ear o" anxiety hides solutions Photo by National Cancer Institute 2hile "ully capable o" #entally e#bracing a cra$e episode+s anxiety energy. sa$or. "eel as the cra$e episode+s energy peak and then begin to gradually subside /ou+$e wonC /ou+$e reclai#ed another aspect o" li"e (nd you did so by way o" courage not dread. then why "ear it. dri$en by "ear. it+s a long lost "riend you+ll co#e to know.

-1=7=. . (HAD 'ublication No =. is "or grand#a+s hot apple pie . a brie" period o" physical exercise or so#ething as si#ple as brushing your teeth (cti$ities such as screa#ing into a pillow. be"ore three #inutes pass and challenge subsides 'hysical distraction possibilities include turning to your "a$orite non-nicotine acti$ity. ani#al or "ood Photo by National Cancer Institute Take "ood "or exa#ple The letter .1#bracing cra$e episodes is one #eans o" increasing relaxation by pre$enting the addition o" sel"-induced anxieties )editation is another tool "or na$igating a cue induced cra$e episode )ost "or#s o" #editation use breathing and "ocus as a #eans to "oster inner peace and tranKuility Aesearch con"ir#s their ability to cal# anxieties 9=? Try this 6o#"ortably sit in a chair or on the "loor %traighten yet relax your spine Near the le$el o" your na$al. distraction is any #ental exercise or physical acti$ity that occupies the conscious #ind long enough to allow challenge to pass (lphabet or counting association sche#es de#and so#e degree o" "ocus and concentration They pro$ide an instant #eans o" occupying the #ind (n alphabet association sche#e can be as si#ple as going through the alphabet while trying to associate each letter with a person. )editation 'ractices "or HealthG %tate o" the Aesearch.*.6. place. > doubt you+ll hurt the tree and your lip will heal Rela@ation coping . 1$idence Aeport/Technology (ssess#ent Nu#ber 7BB. June 8==. lay one hand in the pal# o" the other with thu#bs slightly touching 0ently close your eyes Photo by National Cancer Institute Now allow your breathing to slow and deepen 6al# and settle your #ind by "ocusing exclusi$ely upon the "eelings and sensations o" breathing 9=? (gency "or Healthcare Aesearch and Duality. is "or a nice crispy piece o" bacon . sKuee&ing a tree or biting your lip are a$ailable should you e$er "eel a need to $ent The pillow won+t screa# back.Far less courageous.+ Freedom from Nicotine /istraction coping .(.D. is "or a rich and #oist chocolate cake > challenge you to try and get to the challenging letter .

*ene"its o" hu#or in reduction o" threat-induced anxiety. 'ages . what+s your best guess3 2hat acti$ity. Holu#e B(7).. so as to help keep your #oti$ational batteries "ully charged 2hat cue triggered the episode3 2hile we can+t know "or certain. which i##ediately a"ter the laugh leads to general #uscle relaxation. 'ages <4-B=L as cited in *ennett )'. 'ages B7-B? . 1$idence*ased 6o#ple#entary and (lternati$e )edicine. 'ages <.. et al. (rchi$es o" Neurology E 'sychiatry. Holu#e 74. 1$idence-*ased 6o#ple#entary and (lternati$e )edicine.(7). encourage exclusi$e "ocus upon your "a$orite color. et al.8?L as cited in *ennett )'. that laughter and s#iling #ay result in di#inished anxiety and stress 977 Ae#e#ber.8<-. other "or#s o" #editation. )arch 8==?. Journal o" *iological 'sychology. 74. person or that . et al. #o#ents o" challenge are spent "ocusing upon and analy&ing the situation 1#bracing a cra$e episode "its nicely here too %o does pulling out and re$iewing your list o" reasons "or co##encing reco$ery (lso consider re$iewing the# when not "eeling challenged.-9= 97= Fry 2. Holu#e B(7). Holu#e .The Journey Home +$ Focus entirely upon that next breath Feel the cool air entering your nostrils.Here.special place . The respiratory co#ponents o" #irth"ul laughter. which can last up to 9B #inutes 9=4 @aughter also induces sporadic deep breathing 97= There+s also e$idence suggesting that a#ong those with a sense o" hu#or. place or ti#e will you likely be awarded once this episode passes3 @ook at a clock and ti#e the episode How long did it take be"ore its anxieties peaked3 >s that shorter or longer than your last challenge3 How long had it been since your last signi"icant challenge3 9=4 'askind J. person. the introduction o" nicotine back into your body 2hy not gi$e laughter+s cal#ing e""ects a try 2hat+s there to lose3 -nalytical coping . and its war#th as you slowly exhale 2hen a thought arises don+t chase it but instead breathe it away 6ontinue "ocusing upon each breath (s challenge subsides. 74<8. 1""ects o" laughter on #uscle tone. 'ages <.-9= 977 /o$etich N(. allow yoursel" to beco#e increasingly aware o" your surroundings as you slowly open your eyes >nstead o" "ocusing upon breathing. such as panic attack coping or #ind"ulness based stress reduction. e#otion. this is conditioning that you created >t+s now co##anding relapse. Hu#or and @aughter )ay >n"luence HealthG >>> @aughter and Health :utco#es. 2e also should #ention laughter Aesearch shows that laughter acti$ates $arious #uscle groups "or a "ew seconds each. Hu#or and @aughter )ay >n"luence HealthG >>> @aughter and Health :utco#es. Holu#e 8?. )arch 8==?. 'sychological Aeports. February 744=..

especially any that i#itates use or the handling o" any obFect that i#itates your nicotine deli$ery de$ice >#itating any addiction related beha$ior helps Pre4cut veggies Photo by National Cancer Institute #aintain that beha$ior. a #ediu# cucu#ber is 9B calories. one #ediu# si&ed stalk o" broccoli is B=. one #ediu# peach is 9= calories. which passes air through the #outh 6onsider eating healthy i" ha$ing di""iculty a$oiding reaching "or extra "ood 6an you eat an entire apple in < #inutes3 >" so. and one #ediu# to#ato is <B calories &easonal# Holiday and %nfreGuent Cues 1xpect to arri$e ho#e with a "ew seasonal. that will always be a$ailable within seconds. that+s ?= calories and 9 gra#s o" "iber Fi$e asparagus spears are 8= calories. and so#ething you+d be able to do anywhere and anyti#e "or years to co#e (s Joel suggest. a se$en inch carrot is 9= calories. one-sixth o" a #ediu# head o" cauli"lower or two #ediu# stalks o" celery total 8B calories. a wedding.=. when a cold or "lu struck while still using it likely di#inished use. #eeting an old "riend or illness )any in"reKuent cues ha$e their own histories For exa#ple. a #ediu# orange ?=. thus possibly adding early withdrawal to the illness 2hen your cold or "lu sy#pto#s started to i#pro$e you likely Kuickly increased nicotine use in an e""ort to catch up and a$oid withdrawal . holiday and in"reKuent use cues not yet encountered and extinguished >n"reKuent cues can be associated with a $acation. about the only thing that #eets that de"inition is slow deep breathing. #ake sure it isn+t "attening. death. prolongs reco$ery and thus ele$ates risk o" relapse >" you "ind yoursel" reaching "or so#ething #ore substantial than a toothpick or toothbrush. they allow us to Kuickly look back and see how "ar we+$e co#e ( log can pro$e $aluable while waiting "or the "inal reco$ery layer to pass.:ral coping is a "or# o" crutch substitution >t is capable o" itsel" "ostering use conditioning which results in continuing crutch use long a"ter all challenge has ended 5sing "ood as an oral crutch can ob$iously add extra pounds (ll oral coping strategies should be a$oided. "uneral. delays suppression o" old use #e#ories. conscious reco$ery >t+s here that the pace o" noticeable change will naturally begin to slow Dral coping . in$ites use "ixation. se$en radishes total 8=. eight #ediu# strawberries are .++ Freedom from Nicotine 6onsider keeping a cra$e episode log They #ake interesting reading @ike #edical records.

and an aid to "ending o"" co#placency !uring your second nicotine-"ree lap around the sun. and the scores o" explanations we in$ented to explain why we would soon use again There+s still Fust one rule >t+s that one eKuals all. with "ew exceptions. that Fust one pu"" and nicotine will acti$ate the sa#e brain dopa#ine circuitry that #akes going without eating see# nearly i#possible 2hy pretend or expect a di""erent result3 %till only one rule none todayC . as death and illness ha$e hope"ully been rare (lso. they too will grow rare.The Journey Home +1 Thus. what i" it were possible to #ini#i&e or eli#inate cra$e episodes altogether3 2hat i" use cue extinction could occur without crisis3 The next chapter. like any relationship. the #ind+s cra$e anxiety generator depends hea$ily upon $ibrant and rein"orced new use #e#ories "or its punch No new use #e#ories are ser$ing as #e#ory bank in"usion re#inders "or thousands o" old use #e#ories Thus. 6hapter 78. re$iews the pri#ary source o" cra$e episode anxieties. har#less and laughable Now that you know #ore about subconscious reco$ery than #ost physicians (as "ew #edical schools de$ote any class ti#e to studying cessation). our thousands o" old nicotine replenish#ent #e#ories docu#enting use ha$ing satis"ied wanting. you+ll still ha$e conscious use thoughts now and then (6hapter 78) *ut i" you ha$e let go o" your Funkie use thinking. you #ay ha$e trained your subconscious to expect a sudden increase in use "ollowing an illness The good news is that any re#aining subconscious use associations a"ter arri$ing on 1asy %treet were likely weak to begin with. nearly all nicotine use cues will ha$e been extinguished :h. that lapse eKuals relapse. your cra$e generator #ay beco#e so weak o$er ti#e that "uture episodes beco#e laughable re#inders o" your Fourney ho#e.

and are now less than two weeks away "ro# that "irst "ull day o" total and co#plete #ental Kuiet and cal#. truth o""ers potential to accelerate trans"or#ing .no.no. that use is the solution to wanting3 (lso. why allow use lies in$ented by a #ind that knew al#ost nothing about che#ical dependency to co#bine with thousands o" old wanting satis"action #e#ories and "uel irrational "ears. let+s assu#e "or a #o#ent that you+re al#ost ho#e /ou adopted a protecti$e . the anxiety in$iting bars that helped "or# our prison cell %i#ply put.ery Think o" it as Fourney thinking The "inal yet longest layer o" reco$ery is rooted in the ti#e needed to #o$e beyond use related #e#ories.+< Freedom from Nicotine Chapter 1 Prior ? Table of Contents ? Ne@t Conscious Reco. anxiety or e$en panic3 >#agine what would happen i" willing to totally let go o" all use Fusti"ications 2hy not gi$e truth a chance3 2hile "reedo# begins the #o#ent we say . to #ore. we+ll "ocus on the truth about that pile o" old wanting satis"action #e#ories. allowing your brain to "ully adFust to "unctioning without nicotine /ou con"ronted and extinguished all but re#ote. where you ne$er once think about wanting to use . into cal# The Final Truth (lthough > ha$e no idea where you are in reco$ery.8 hours needed to e#pty your body o" nicotine (t last you were cleanC /our healing and glory continued "or the two to three weeks needed to re-sensiti&e and downregulate receptor counts. reco$ery outlook that has kept you rooted and grounded in here and now /ou learned to re#ain patient during a less than < #inutes cra$e episode cla#oring "or co#pliance /ou stuck with it "or the "ull . or i" you+$e e$en started yet.one day at a ti#e. we+ll exa#ine a "ew additional "alse use belie"s that our lack o" dependency understanding #ay ha$e "orced us to in$ent %i#ply put. why be teased by a biological need to "eed which no longer exists within 8-< weeks o" ending use3 Next. in"reKuent or seasonal subconscious use cues. belie"s and thoughts This chapter+s obFecti$e is to accelerate conscious reco$ery First. why in$ite tor#ent by the lie each #e#ory deli$ers.

with nothing #issing. and their decline no longer induces wanting "or nicotine %o. old use #e#ories begin suggesting that use can end wanting (n internal debate co##ences. which was .The Journey Home +) %till. the $ast #aFority had a negati$e reaction (#ong the#. each proclai#ing that the way to end wanting is to use >t nor#ally happens so#ething like this /our eyes. what would be the pri#ary e#otion you+d expect to experience i" you lapsed and used nicotine3 (ccording to the *randon study. as an old use Fusti"ication enters your #ind and bu#ps heads with the reality that you+$e already stopped *e"ore considering the use rationali&ation that sur"aced.M reported what #ost o" us would ha$e expected "ollowing nor#al replenish#ent. 'ostcessation cigarette useG the process o" relapse.M were angry and irritated. TH et al. nose or hearing sense so#e aspect o" use. a couple o" weeks away "ro# that "irst "ull day without wanting /ou+$e already succeeded in "ully na$igating physical withdrawal There is no che#ical #issing and no che#ical in need o" replenish#ent /our brain has "ully re-sensiti&ed and down-regulated The biological need "or nicotine in order to #aintain the addict+s sense o" . <<M experienced anxiety and tension. 7<M "elt depressed and hopeless. (ddicti$e *eha$iors. now.nicotine nor#al. which generated wanting 1ach nicotine "ix sti#ulated the release o" a burst o" dopa#ine (a phasic release) which ele$ated tonic le$els and Photo by National Cancer Institute 978 *randon. There+s no denying that sagging blood nicotine le$els reduced background or tonic dopa#ine. wanting satis"action #e#ories continue to call. you "ind #o#ents each day where your #ind continues to be occupied with thoughts o" using The waning tease o" years old . 7. 744=L 7B(8). honest light can di#inish or e$en eli#inate their pester and tease Aecall the 744= *randon study re$iewed in 6hapter 8 >t "ollowed and exa#ined lapse and relapse in s#okers who+d success"ully co#pleted a two-week cessation progra# 978 >t also docu#ented the pri#ary e#otion "elt i##ediately a"ter relapse (ssu#e that #any o" the# were close to where >+$e asked you to pretend you are now. pages 7=B-779 . let+s re"lect on a "ew truths about the pile o" old use #e#ories that awakened it 2hy3 *ecause while we cannot erase the#."eeling relaxed . and 78M "elt boredo# or "atigue :nly < .aaah. no longer exists /our brain+s sense o" nor#al (ho#eostasis) has been restored *ackground dopa#ine le$els (tonic le$els) are ele$ated. or a "leeting thought turns your attention to the subFect o" using *e"ore you know it.

that use will satis"y wanting 97< @i&&y*.The "irst cigarette a"ter "our years tasted like @uther+s *oot >t was horrible > s#oked the whole thing wondering why > was s#oking it (answerG teKuila and co#placency) > woke up the next #orning "eeling worse than any hango$er could possibly "eel. . because > wasn+t hungo$er . Aesponse P77. they helped "or# our prison cell. i" allowed. those anxieties #oti$ated us to in$ent use co#pliance rationali&ations Now during reco$ery. but > didn+t get the sense o" satis"action > expected >t Fust didn+t co#eC. a thick wall pre$enting us "ro# seeing truth )ore easily seen during this "inal layer o" reco$ery. > was di&&y and > coughed. 8==.+* Freedom from Nicotine satis"ied wanting 1ach use also created a new high de"inition dopa#ine pathway #e#ory o" how wanting was satis"ied 6ollecti$ely.>+d inhaled poison the night be"ore )y head was killing #e.> had a #outh "ull o" s#oke. one critical "actor has changed The brain has now "ully adFusted to "unctioning without nicotine There is nothing #issing >" we $isit online reco$ery "oru#s and dig back through #essages describing relapses that occurred beyond week 8-< weeks. a #e#ber o" 2hyDuit+s Freedo# support site wroteG . their collecti$e in"luence in$ites and "osters use anxieties 2hile still using. > "elt nauseous and #y lung "elt as though >+d sucked up broken glass There was no +aaah+ "eeling >t was #ore like +aauugghhCCC+ 2hat had > done to #ysel"3. . The Final Truth. debating and struggling with our use rationali&ations can "oster anxiety /es. thousands o" old such use #e#ories daily pounded ho#e the #essage that use satis"ies wanting Together.. Freedo# "ro# Nicotine. .97< Thousands o" enticing old use #e#ories stored in the pre"rontal cortex tell the relapsing person to expect a sense o" relie" and satis"action. wanting satis"action #e#ories were $alid when #ade Howe$er. although te#porary. @i&&y. those describing the sensations they experienced ha$e a co##on ring They read like this. each "ix brought the addict a true sense o" relie" (nd yes. June 8.

sensations were recorded. the basic wanting satis"action #essage suggested by each old use #e#ory was a lie e$en when #ade 5se cannot and does not end wanting To the contrary. they can look in the #irror and say to the#sel$es. .per"ect. > was right . thus.aaah. packet. tin. their wanting itsel" was #e#ory based. wasn+t there 5nlike when those old . tube or box. the uneducated user is likely clueless as to why lapse didn+t #atch expectations They+ll "ind the absence o" an . there was nothing #issing and nothing in need o" replenish#ent )e#ories suggested a physical need that no longer existed 2e bla#ed the absence o" nicotine "or each #e#ory+s tease. %till. trying to get use to #atch expectations 1$entually they+ll succeed (cti$e dependency is soon restored.aaah. "ix were created inside the #ind o" an acti$ely "eeding drug addict riding an endless cycle o" Photo by National Institute on 5rug Abuse .%#oking did bring #e a relaxed . it+s the only way to ensure its sur$i$al The only way to end wanting is to na$igate this te#porary period o" re-adFust#ent called reco$ery Aeali&e that all #e#ories o" that . . wanting relie" sensation hard to belie$e They know that the satis"action #essage being shouted by thousands o" old replenish#ent #e#ories was true when #ade (lthough relapse has already occurred and "ull blown wanting and begging will soon return. o"ten with an increase in le$el o" use (a tolerance increase possibly due to nicotine binge gorging "ollowing relapse) Now.The Journey Home +" *ut in that their brain had already "ully adFusted to "unctioning without nicotine. "eeling and sense o" relie"C. in our #inds.aaah.%ee.aaah. they+ll likely keep digging inside the pack. with great expectations they took that "irst hit o" nicotine and it "ailed to #easure up Photo by National Cancer Institute 2hat happens next3 %adly. pouch. and the expected . trans"or#ing the culprit into a cure %o.

truth is sacri"iced "or piece o" #ind or to Fusti"y relapse Nearly e$ery nicotine addict we+ll see today is insulated "ro# the pain o" capti$ity by a thick blanket o" denial rationali&ations.when would enough be enough3 . cost denial and reco$ery denial >n each. each year. by "ar the #ost destructi$e and deadliest "or# o" nicotine deli$ery. "i"teen nicotine "ixes a day . only about 7 in 8= atte#ps will succeed in breaking "ree "or an entire year 2ith respect to s#oking. and optional use #andatory %tudies con"ir# that "or so#e o" us it only took coughing and hacking our way through a couple o" cigarettes be"ore sla$ery+s shackles began to tighten 979 Fi$e. Hooked "ro# the "irst cigarette.To#orrow. )ay 8==?. "ault proFections. 'ages ?8-?. . Fust below the sur"ace. "or resol$ing the e#otional con"lict and anxieties that naturally arise "ro# li$ing in a per#anent state o" sel"-destructi$e bondage The three pri#ary areas o" denial relied upon by nicotine addicts are dependency denial. our dignity needed to sur$i$e /ignityCs /enial (s teenagers. e$entually roughly hal" success"ully co##it slow suicide $ia s#oke+s toxins There are #ore than "i$e #illion senseless sel"destructions annually They stand as irre"utable e$idence o" denial+s depth in insulating us "ro# the 979 !iFran&a JA. they belong to who we once were 2hile who we once were de#anded explanation. Holu#e 84?(B). #ini#i&ations. to#orrow. as occasional nicotine use beca#e regular. intellectuali&ations and delusions Together.1! Freedom from Nicotine nicotine/dopa#ine highs and lows 2hile thousands o" old replenish#ent #e#ories docu#ent use gi$ing us a brie" pause in wanting. what #ost o" us thought would be a brie" rebellious experi#ent was Kuickly trans"or#ed into a power"ul per#anent che#ical addiction. %cienti"ic (#erican. escapes. they create the illusion that a proble# either doesn+t exist or is so#ehow being sol$ed The a$erage addict #usters the con"idence to challenge their addiction once e$ery two to three years Not knowing the @aw o" (ddiction and "ighting in total darkness. a world built upon lies %cience calls our lies denial !enial is an unconscious de"ense #echanis#. beca#e the li"eti#e cry o" #illions 2elco#e to the realities o" che#ical ser$itude. ten.

this "inal layer o" reco$ery o""ers opportunity to laugh at use explanations once deeply belie$ed First.The Journey Home 11 extre#e price paid with each pu"". how did we cope with each day bringing oursel$es a bit closer to co#pleting the act o" co##itting che#ical suicide3 >t was easy 2e learned to lie 2e called upon our intelligence and conscious #ind to help build a thick protecti$e wall o" denial that would insulate us "ro# our dependency+s hard. let+s be clear :ne need not do anything to succeed except to "ully end use >t+s how the $ast #aFority o" . we also couldn+t help but hear the dull roar o" the endless strea# o" new #edical studies They re#inded us how each and e$ery pu"" destroys #ore o" our body+s ability to recei$e and transport li"e-gi$ing oxygen They warned o" the deadly conseKuences o" continuing to inhale the ?7 cancer causing che#icals so "ar identi"ied in cigarette s#oke. cold realities :ur basic wall building tools were conscious rationali&ations. ex-users did it They si#ply waited and allowed su""icient ti#e to pass until both the tease o" their pile o" old wanting satis"action #e#ories and their use Fusti"ications "aded into cal# 6an we accelerate the process by seeing the truth about both3 (bsolutelyC >#agine ha$ing a brain wanting disorder. decay. #ini#i&ations and bla#e trans"erence 2e could then hide when those on the outside "elt the need to re#ind us o" who we really were. we knew we+d lost the ability to si#ply turn and walk away (nd e$en though we+d tried to tune it out. disease and death3 (s s#okers.real-world. and what we were doing >t was also a place to hide when cra$es and urges re#inded us that . a bit #ore o" li"e itsel" :nce we+$e accepted that the basic #essage deli$ered by thousands o" old replenish#ent #e#ories is "alse. or the 8? "ound in s#okeless tobacco Fuices 2e knew we were slowly building cancer ti#e bo#bs throughout our body 2hat we didn+t know was how to stop building and start di""using %o how did our conscious #ind cope with the sobering reality that our brain was sla$e to its own sel"-destruction3 How did we look in the #irror each #orning and #aintain any sense o" dignity. a #ental illness as real and per#anent as alcoholis# and not knowing it >#agine residing inside a che#ically dependent #ind yet not reali&ing that it had de-sensiti&ed itsel" by growing #illions o" extra receptors in #ultiple brain regions >#agine no awareness that nicotine controls the "low o" #ore than 7== che#icals inside our body *ut we didn+t need such details to know we were hooked 2e+d already experienced increased anxieties a"ter ha$ing waited too long between "eedings !eep down. sel"-worth or sel"-respect while constantly being re#inded that we were prisoners to dependency.

pleasure. like a turtle drawing into its shell. boredo#. it didn+t #atter how we "elt about the# 6hoice was no longer an issue 1$en i" we didn+t "ully appreciate our new state o" per#anent che#ical capti$ity. a ho#e to explanations "or our in$oluntary obedience to the# (lthough nicotine+s two-hour hal"-li"e was the basic clock go$erning #andatory "eeding ti#es. beco#e the ene#y 5nchallenged. "la$or. concentration. tin. conditioning. the lies we in$ented.nasty little habit . sound or s#ell can awaken our use #e#ory bank+s collecti$e in"luence >ts tease in$ites re#aining use rationali&ations to sur"ace 6o#bining old use #e#ories with a use Fusti"ication can lea$e the new ex-user "eeling o$erwhel#ed and debating whether it+s all worth it Aest assured. a si#ple sight. as so#e o" us were born hooked). during reco$ery the wall+s bricks. #aking co""ee taste better or stress reduction %uch rationali&ations insulated us "ro# a harsh world that was o"ten in our "ace and Fust wouldn+t let up They were bricks in a wall #ade thicker by each e#pty pack.1 Freedom from Nicotine nicotine use was no longer optional. >n our pre-dependency days (i" there were any. pouch. we beca#e creati$e in in$enting alternati$e Fusti"ications and explanations 2hile #ost o" us ad#itted to being hooked. sensations and rationali&ations to "ather a "ull-blown addiction Nicotine is not a "riend and using isn+t about lo$e. e#otional or subconscious challenge Here. box or cartridge :ur only wall building li#itation in adding new bricks was our i#agination Ha$e you e$er noticed Fust how challenging it is to coax a s#oker or oral user out "ro# behind their wall3 0i$e it a try >t+s one o" li"e+s greatest challenges ("ter years and hundreds o" additions. once no longer clouded or obscured by physical. during reco$ery+s "inal phase. we #ini#i&ed the situation by pretending that all we really had was so#e . tube. it+s a solid and secure place to hide "ro# those seeking to i#pose their will upon us !ependency+s protectors. they pro$ide super "uel "or relapse 1specially here. there was no dopa#ine pathway wanting #oti$ating use *ut once "eedings beca#e #andatory. we rationali&ed the situation based upon what we "ound oursel$es doing Tearing /o3n the 5all >n 6hapter 9 we re$iewed co##on use rationali&ations 2e learned that Nicode#on does not exist Nor are there any other internal #onsters Aepeated use "athered dopa#ine pathway che#ical dependency !ependency co#bined use patterns. take heart The peace and tranKuility once addiction+s chatter ends is worth thousands o" ti#es #ore than the price o" ad#ission .

one pu"". or #ore accurately. it+s not necessary that any o" us set out to intentionally dis#antle our wall o" denial Ti#e will e$entually wear it down so long as.>nstead o" trying (o"ten unsuccess"ully) to think o" so#ething else. the exact opposite o" what+s needed to let go o" it .one "ix . we keep our dependency under arrest *ut in that our wall si#ply re"lects rationali&ations that we oursel$es created.one cigarette.#agic #e#ory. et al. . acknowledge the desire !on+t tell yoursel" you don+t want one. we ha$e it within us to rethink each. when it atte#pts to take root and play inside our #ind . what works instead3 . it+s hard to think o" so#ething else that can deli$er such pleasure as this #agic #e#ory. 6linical 'sychology Ae$iew. the core o" #ost internal debates likely in$ol$es "ixation on the thought o" ha$ing . . .Just try to think about so#ething else . 'aradoxical and less paradoxical e""ects o" thought suppressionG a critical re$iew.6hange the tactic.%o what about thinking about so#ething else3 2ell. that+s easier said than done 2hy3 *ecause each use Fusti"ications is rooted in truth a$oidance. Jeep in #ind that their ..:ur natural instinct is to try to ignore or suppress .*ut re#e#ber there is a catch To take the one you ha$e to ha$e all the others with it (nd with 97B Aassin 1. Aesearch shows that atte#pts at thought suppression #ay actually ha$e the re$erse e""ect o" causing the thought to-be-suppressed to intrude with greater "reKuency into our consciousness 97B Trying to think about so#ething else o"ten back"ires #aking things worse (s Joel notes.1$en i" they success"ully think o" so#ething else and o$erco#e that urge.Just thin2 about something else. 'ages 4... challenge and day at a ti#e. or .B . ad$ises Joel .Funkie thinking.>t+s hard to think about so#ething else because Photo by National Cancer Institute one pu"" see#s like such a wonder"ul concept They are o"ten re#iniscing about one o" the best cigarettes. and . is likely associated with ending one o" the #ost intense #o#ents o" wanting their addiction e$er #ustered %o. thus di#inishing or e$en destroying their in"luence upon us %till. Fust one hour.. No$ 8===. you do and you know it .pleasure.The Journey Home 1$ (gain. suggests Joel .<-44B .. Holu#e 8=(?). about the sensation around one o" the best "ixes they e$er had >t #ay be one they s#oked 8= years earlier but that is the one they are "ocused on. notes Joel . they walk away "ro# the #o#ent with a sense o" longing or sadness with what they ha$e Fust been depri$ed o" again .Fust one.

we not only risk beco#ing a reluctant ex-user. the total loss o" control. instead o" trying to run or hide "ro# use rationali&ations that enter your #ind.1+ Freedom from Nicotine the others. grab each by the horns (nd don+t let go until you+$e turned it inside out Think about the ensla$ed #ind that created it How #uch did any o" us then know about nicotine dependency3 1xa#ine each use rationali&ation in honest light !o you recall where it ca#e "ro#3 >s that how you "elt the $ery "irst ti#e you used nicotine3 !oes tobacco industry store #arketing play to it3 2ould relapse so#ehow #ake the rationali&ation per#anently go away. or was it in$ented by a #ind that needed Fusti"ication "or answering nicotine+s next dinner bell3 2hether we choose to atte#pt to destroy rationali&ations with honesty or wait "or new non-use #e#ories to suppress the#. we can walk away "ro# the encounter "eeling good about breaking "ree 2e won+t "eel depri$ed but grate"ul The #ore $i$idly and accurately we are able to recall "ull-blown dependency. N:N1 ( ND Nicotine >$er)C . shorter duration and declining intensity They+ll beco#e the exception.truth shall set us "ree.. down the road they beco#e co#placency+s seeds "or relapse 97. but the "antasy. Joel encourages us to see . the less we+ll think about it . %pit&er.97.Fust one. you ha$e to take all the proble#s that go with +the# + The s#ell.ore 4ies >n 6hapter 9 we exa#ined the pri#ary. (s with . the appeal o" a nicotine "ix ... co##on. there was always only one rule no nicotine today. . you+ll still ha$e thoughts now and then. social ostraci&ation. J.Fust one. not the rule They say that .Not "orget using.>n a sense "orcing yoursel" to re#e#ber will help you "orget. 8==8. they posed the greatest threat @et+s look at a "ew #ore *ut why3 *ecause use Fusti"ications in$aded nearly e$ery aspect o" our thinking 5nless willing to let go. and #ost threatening use rationali&ations That+s why they were placed in the "ront o" FFN-TJH >" Fust getting started.Fust one. Joel notes . the day is approaching when you+ll awaken to an expectation o" going your entire day without once wanting to use :h. "or the "alsehood it re"lects *y thinking about the entire spectru# o" dependency that co#es with . and the health i#plications . the e#barrass#ent.Fust once.. or instead guarantee its sur$i$al3 6an you say with certainty that it+s true and honest. . but there+s an e$en better guarantee >t+s i#possible to lose our "reedo# so long as we re"use to allow nicotine back into our body The next "ew #inutes are all that #atter and each is entirely do-able Thoughts or no thoughts. but with decreasing "reKuency.Just think about s#oking else. (ugust <7. httpG//www ""n yuku co#/topic/78B?7 . the expense.

%o#e ha$e ne$er #ade a serious reco$ery atte#pt *ut why3 2hat better way o" ne$er ha$ing to ad#it che#ical dependency or experience de"eat than by a$oiding e$idence that a proble# exists3 8% only use once dailyE8 . on beaches.e ne.ations !ependency rationali&ations seek to deny or #ini#i&e being hooked. lie about how #uch they use. e#ployers are beginning to re"use to hire those testing positi$e "or nicotine or cotinine . sKuee&ing a ball or using strength grippers #ay be habit "or#ing but are nonaddicti$e 2hile we #ight get ink on oursel$es. playing with coins. between 6hapter 9 and here we+ll hope"ully touch on #ost >t+s #y hope that the "ollowing additional exa#ples pro$oke awareness o" additional areas o" use thinking in need o" honest re"lection (s #entioned earlier.es me something to do 3ith my hands8 . disease or death is near &ero ● ● ● ● 8%tCs my right to blo3 smo2eE8 .The Journey Home 11 @etting go reKuires awareness that so#ething is being retained 2hile we each in$ented our own uniKue list o" use excuses.Truth is. or i" addicted. cost or reco$ery /ependency Rationali. knitting and Fuggling are also things to do with our hands and they don+t co#e with a B= percent chance o" li"e ending 7<-79 years early %uch weak dependency denial rationali&ations ignore that doodling with a pen. beco#e rich or de$elop #assi$e "orear#s. %C. we were che#ically obligated to blow s#oke (nd as "ar as s#oking rights.1$en worse are the closet s#okers like #y grand#a 'olito who constantly tried to con$ince us that the thick cloud o" s#oke rolling out o" the bathroo# behind her si#ply wasn+t there How #uch #ore $isible could denial be3 8% only smo2e because it gi. belie$e that they are so#ehow better than other users because they used less "reKuently The need "or such #ini#i&ation is e$idence itsel" o" dependency denial *eing a little bit addicted is like being a little bit dead 8% donCt useE8 . conscious rationali&ations usually "all into one o" three categoriesG dependency.er tried stopping8 . or suggest reasons "or continuing use @et+s look at a "ew exa#ples ● 8% donCt e.en 2no3 if %Cm hoo2ed. on hospital grounds.2hittling wood. they continue to e$aporate %ocial controls to protect the rights o" non-s#okers continue sweeping the globe >" s#oking nicotine truly is as addicti$e as heroin. our chance o" serious inFury.%o#e rationali&e that their use le$el is too little to be addicted. and on entire college ca#puses >t+s increasingly an issue in deter#ining child custody and $isitation obligations in di$orce actions (nd where per#itted by law. should we be surprised as society continues its #arch toward banning s#oking within $iew o" children3 >t+s already happening in parks.

peach schnapps.sa"er. electronic cigarette e-liKuid nicotine is today a$ailable in e$ery "la$or i#aginable The nicotine addiction industry is pro$iding those hooked on replace#ent nicotine or ecigarettes plenty o" reasons to explain continued use *ut how #any chew expensi$e cinna#on or "ruit "la$ored nicotine gu# B.2hile likely and hope"ully true.astly safer. No$e#ber 8==?. %#okeless tobacco and the risk o" stroke. raspberry cheesecake.49-. chewing or sucking harder. it #ay be decades be"ore we ha$e a "ir# grasp on the health risks o" inhaling $apori&ed nicotine into lung already da#ages by years or decades o" s#oking ( 8==? study "ound that the odds o" a s#okeless tobacco user experiencing a "atal ische#ic stroke were . 1pide#iology. really #eans @ong o$erdue research into health risks associated cleaner "or#s o" deli$ery is "inally recei$ing attention >t+s being #oti$ated by an increasing percentage o" users trans"erring their dependency to oral tobacco.ors are fantasticE8 . #odi"ication and control 2e are drug addicts (lthough acco#panied by alertness. #int or cinna#on3 How #any suck or $ape cappuccino "la$ored nicotine because o" a deep lo$e "or the taste o" co""ee3 (nd where does the e-cigarette user turn when their last ato#i&er breaks3 ( straw #aybe3 %low deep breaths3 > don+t think so ● 8%Cll cut do3n or smo2e Fust one no3 and then8 .8 .ape e-cigs and itCs . pu#pkin pie. How #any #ore years be"ore e-cig users 97. chocolate #int. or i" a s#oker by sucking deeper and holding it longer Cost Rationali. #ost o" who# had little or no prior s#oking history For exa#ple. sugar cookie.1< Freedom from Nicotine ● 8These ne3 fla. pralines n+ crea#. key li#e. 'ages .ations 6ost rationali&ations either deny or #ini#i&e use har#s or costs Here are a "ew o" the #ore co##on ones ● 8% . Hergens )'. replace#ent nicotine or electronic cigarettes *ut results will arri$e slowly ( glaring de"ect in #ost current har# reduction risk analysis is that risk calculations are being created by studying oral tobacco or snus users.8M greater than "or non-users 97. bubble gu#. #aple.44 . we can co#pensate by s#oking. et al. pineapple. #arsh#allow.'ina colada.%uch rationali&ations pretend that che#ical dependency is so#e nasty little habit capable o" #anipulation. 7= or 7B ti#es daily because o" great tasting "ruit.). water#elon. we ha$e little current appreciation "or what . the dopa#ine pathway wanting we "eel "or nicotine is no di""erent "ro# the dopa#ine pathway wanting "elt by the crack. Holu#e 74(. heroin or #eth addict 5sing less than our le$el o" tolerance de#ands will likely lea$e us in a perpetual state o" withdrawal 2hile we #ay use less o"ten.

each an a$erage o" 88 B years early (lso keep in #ind that such "igures are Fust a$erages.6o#pared to what3 >#agine a diagnosis o" lung cancer and ha$ing your le"t lung ripped out.The Journey Home 1) know their stroke risks3 !oes it #ake sense to suggest to a s#oker with 8= pack-years o" da#age to their body that i" they trans"er to s#okeless tobacco that they+ll suddenly ha$e the sa#e risks as a s#okeless user who ne$er s#oked3 ● 8% smo2e lights and theyCre not as bad8 . that #any die sooner 2e+$e been sharing stories o" young $icti#s at 2hyDuit since 7444 The co##on thread a#ong #ost clai#ed in their <=s or 9=s is that they started using while still children or in their early teens 8.@ights and ultra-lights are "ully capable o" deli$ering the sa#e a#ount o" tar and nicotine as #ost regular brands. it was "alse hope 2hich type o" lung cancer are you hoping they+ll cureG sKua#ous cell.*etween 1urope and North (#erica. "ollowed by che#otherapy >#agine years spent trying to reco$er "ro# a serious stroke or #assi$e heart attack. ( %#oking 0un. or one o" the less co##on "or#s3 ● ● . eating does )etabolic changes #ay account "or a pound or two *ut you+d ha$e to gain an additional . those who s#oke the# o"ten co#pensate by co$ering the holes with their lips or by taking longer or deeper drags. depending on how they+re s#oked They do not reduce #ost health risks including risk o" heart disease or cancer >n "act. or "ighting "or e$ery breath through e#physe#a-riddled lungs as the twel$e steps to the bathroo# totally exhaust you.B pounds in order to eKual the health risks associated with s#oking one pack-a-day (2helan. 74?9) ● ● 8%tCs too painful to stopE8 . as you drag your oxygen along too 8ThereCs still plenty of time left to stop8 . adenocarcino#a. oat cell.This intellectual denial pre-assu#es a large weight gain and then #akes an erroneous Fudg#ent regarding relati$e risks Aeco$ery does not increase body weight.Ae"lect upon the e#otional pain and "inancial loss your needless dying and death would in"lict upon lo$ed ones How should they explain your death3 2as it an accident3 2ere you #urdered3 2as it stupidity3 2as it suicide3 !id you intentionally kill yoursel"3 8Cessation causes 3eight gain and thatCs Fust as dangerous8 . thus introducing #ore tar not less ● 8%Cm only hurting meE8 .Jeep in #ind that one-Kuarter o" all adult s#okers are being clai#ed in #iddle-age. tobacco will clai# #ore than one #illion $icti#s this year How #any o" the# thought that a cure was on the way3 %adly.cure for cancer is coming soon8 .

'ages 77B-788 974 2ald NJ and Hackshaw (J.> hate to think about how #any ti#es > lied to #ysel" with such nonsense (nd which pack. Holu#e 779(7). 974 suggesting that what it really #eans is that there+s a B=M chance that .e to die of something8 . stroke and e#physe#a ● 84ots of smo2ers li.. January 744. July 74. although destroyed air sacs will ne$er again "unction..s#oking won+t kill #e . The (#erican Ae$iew o" Aespiratory !isease. as we pretended that our proble# would soon be sol$ed 97?*uist (%. tobacco will kill you. Holu#e B8(7).. 'ages <-77 .how. what will be le"t o" your lungs by the ti#e it gets here3 >" ga#bling on .For so#e o" us it was always next week.1* Freedom from Nicotine 1$en i" the right cure arri$es. with #any on oxygen %#okers tend to think only in ter#s o" dying "ro# lung cancer when tobacco kills in #any ways For exa#ple.@ook around :ld $ibrant s#okers are rare >" you do "ind old s#okers al#ost all are in poor health or in ad$anced stages o" s#oking related diseases.e until ripe old age8 .ations Here are a "ew reco$ery rationali&ations.NonsenseC Tissues not da#aged beyond repair will heal and #ay pro$ide a substantial increase in o$erall lung "unction 97? 1$en with e#physe#a. each designed to postpone or delay cessation ● 8%Cll stop after the ne@t pac2# ne@t carton# ne@t month# my ne@t birthday or Ne3 9earsC day8 . don+t "orget to consider heart attack.This rationali&ation all but ad#its our own intentional slow-suicide *ut > challenge you to locate e$en one ter#inal lung cancer patient who wasn+t horri"ied upon learning that they+d actually succeeded %o#e apply the cup hal"-"ull rationali&ation to s#oking+s B=M adult kill rate. circulatory disease caused by s#oking kills #ore s#okers each year than lung cancer %o#e point to actor 0eorge *urns who s#oked cigars and li$ed to age 7== *ut how long would 0eorge ha$e li$ed and how healthy would he ha$e been i" he hadn+t s#oked cigars3 2hat+s wrong with li$ing a long and healthy li"e3 ● 8%tCs too late no3 to heal these lungs8 .ery Rationali. 6igarette s#okingG an epide#iological o$er$iew. The e""ect o" s#oking cessation and #odi"ication on lung "unction. next #onth or next year :thers go so "ar as to actually set a date !oing so always #ade today+s use #ore tolerable. #onth or birthday o""ers the best chance "or success3 2hy did > li#it #ysel" to always purchasing only a one-day+s supply3 *ecause to#orrow was always the day >+d stop and > couldn+t see throwing extra packs away ● 8%Cll stop ne@t 3ee28 . carton. reco$ery will halt the needless destruction o" additional tissues 85e ha. Try to na#e any other acti$ity in which we+d willingly participate i" there were a B=M chance o" death ● Reco. *ritish )edical *ulletin.

at least in #ice (nd as the 2%J article notes.#aking the leap "ro# N#iceO to people will be a challenge :ther recent atte#pts "ailed to pro$e e""ecti$e in people a"ter initially encouraging ani#al studies . the pro#ise was that "our to "i$e $accine shots o$er six #onths would cause the body+s i##une syste# to create large antibodies.Haccine %hows 'ro#ise "or Nicotine (ddiction . 2all %treet Journal. other s#okers. nor 98= 6ornu& J. and "ailure o" two generations o" $accines. #aking the# too large to cross through the blood-brain protecti$e "iltering barrier and sti#ulate dopa#ine pathways >t was wish"ul thinking >t didn+t work Haccine users "ound ways to relapse e$en with all those expensi$e inFections and antibodies e$erywhere 98= 2all %treet Journal headlines declared in June 8=78 that . 'los :ne 8==? Jun 8BL<(. ● ● 8. so#eone needs to be bra$e and go "irst Then. the new $accine tricks the li$er into constantly producing the#.!on+t hold your breath The day science can #ake our #other+s death painless -.987 >nstead o" inFecting antibodies. a relationship. "inancial hardship. . Haccine %hows 'ro#ise "or Nicotine (ddiction. No3 Fust isnCt the time8 . lo$ed ones or co-workers Trans"erence can bla#e relapse on a lack o" support. #illions ride this waiting rationali&ation all the way to an early gra$e >t+s nice when "riends or lo$ed ones #ake this Fourney with us *ut i" not happening. 987 2inslow. et al.*la#e trans"erence seeks to place the cause "or de"eat upon others >t+s easy to intentionally exaggerate withdrawal $ia anger or other antics.)Ge8B9. Iyban.)any pretend that they cannot succeed because their husband.ery8 . to the point o" #aking li"e a li$ing hell "or "riends. allowing the# to obser$e "reedo#+s "ull glory ● 8. alcohol or e$en our Fob ● 8% 3onCt be able to stop unless someone stops 3ith me8 .so as to a$oid any e#otional loss -.. ( $accine against nicotine "or s#oking cessationG a rando#i&ed controlled trial.is the day it will be capable o" erasing the e#otional loss associated with ending the #ost dependable che#ical relationship we+$e likely e$er known 8The $rd generation .accine is comingE8 . 8=78 .%#oking won+t bring back #o# or dad. 6hantix or 6ha#pix.y family canCt handle reco.om Fust died. wi"e or "riend won+t stop too This procrastination brick allows use to continue until so#eone else takes action 2hat i" they ne$er stop3 %adly. stress"ul ti#es. Aon. it+s si#ply a #atter o" being patient and teaching by exa#ple. therein lies the proble#.NAT.The Journey Home 1" ● 8%Cm 3aiting on a painless cure8 . that would Kuickly bond with nicotine #olecules. June 8. nicotine addicts ha$e been teased "or decades with pro#ises that new #agic cures were on the way )ost recently.

while subconscious conditioning so#ehow li#its the duration o" a cue triggered cra$e episode to three-#inutes or less. and the thinking or debate that "ollows !on+t worry Neither "ixation nor analy&ing it can har# us >n "act. so long as we continue to li$e on the right side o" the . conscious "ixation can last as long as our ability to concentrate. ● Conscious Fi@ation (s #entioned. re#ain "ocused and stay absorbed How will you react when thoughts o" . to use begin bantering about inside your #ind3 2ill you "ixate upon the# or instead sei&e the #o#ent as an opportunity "or conscious healing3 2anting+s arri$al presents a chance to re"lect upon both wanting+s source or "oundation.HogwashC 2hy not dispro$e this one by li$ing the truth3 0i$e it a goC 8%f % stop# %Cll Fust start bac2 again. absorbed and preoccupied with a single subFect. issue or train o" thought (s you+ll recall. as Joel o"ten re#inds us. we cannot erase thousands o" old wanting satis"action #e#ories. or the use Fusti"ications we in$ented to explain creating another 2hat we can do is use honesty and insights to destroy their in"luence upon us >nstead o" an addict+s use #e#ories beco#ing "uel "or "ixation and relapse.er endsE8 . % al3ays do8 . the large lobe behind our "orehead 6onscious "ixation is the ability o" the rational thinking #ind to beco#e co#pletely engrossed.wanting. we do our thinking inside our pre"rontal cortex.Truth is.<! Freedom from Nicotine cure any other ill in li"e (s Joel teaches. it+s i#possible to relapse by thinking :nly action can destroy our healing and glory Photo by National Cancer Institute 6learly. truth and understanding can trans"or# the# into laughable re#inders o" the prison we once called ho#e . so long as nicotine ne$er again "inds its way into our bloodstrea#. this reco$ery is absolutely guaranteed to be our last e$er. we do not ha$e to relapse Aelapse occurs because we "ail to respect the @aw o" (ddiction 2e $iolate the @aw because we allow oursel$es to "orget why we stopped or in$ent so#e la#e excuse such as those abo$e >n "act.@aw . success during a period o" high stress insures that "uture high stress situations won+t ser$e as Fusti"ication "or relapse ● 8%Cd stop but 3ithdra3al ne.

co#placency can cause those re#aining eyes to begin to sprout. and #o$e on *ut in doing so. like "ertili&er. how #any ti#es will each use excuse pop into our #ind3 The arri$al o" each is a golden opportunity "or a #ind no longer under nicotine+s in"luence to analy&e a drug addict+s use Fusti"ications in honest light >t+s a chance to use insight and understanding to recast hundreds or e$en thousands o" si#ilar dependency #e#ories all at once %uch repainting or recasting o" use thinking can accelerate reco$ery %till. "or now.that one eKuals all -.can help keep their in"luence in perspecti$e 2e so#eti#es encounter long-ter# ex-users whose re#aining use rationali&ations are beginning to co#bine with co#placency to ele$ate risk o" relapse %o#e will disclose that they still think about using and ha$e recently "ound the#sel$es doing so #ore "reKuently ( "ew Kuestions #ay aid in helping the# regain perspecti$e ● ● ● ● ● ● ● 2hen was the last ti#e you experienced an urge to use3 2hat thoughts went through your #ind3 How long did it last3 How intense was it3 How long be"ore that urge did you Photo by National Cancer Institute experience your pre$ious urge3 >" you don+t #ind sharing. what did you like #ost about using3 2hat did you dislike #ost3 !o you understand that "or ex-users that there+s no such thing as Fust one3 Those in the "irst "ew days o" reco$ery would laugh at what the long-ter# ex-user considered an . accept the#.The Journey Home <1 2hile still using. Nor#ally it+s a brie" passing thought that lasts seconds and is Kuickly abandoned . how #any ti#es did we reach "or and rely upon each o" our use excuses3 !uring reco$ery. any lingering ro#antic use rationali&ations will be surrounded by tasty and edible truths The concern is that once ho#e and residing here on 1asy %treet that. try to "it any such re#aining attractions into the bigger dependency picture >" willing to be brutally honest about the prison cell we once called ho#e. little will re#ain to e#brace @ike eyes on a potato. there #ay be one or #ore ele#ents o" Funkie thinking that see# di""icult to let go There #ay be one or #ore attractions to nicotine use that truth and insight "ail to i#pact >" so. grow and e$entually destroy the tastiness surrounding the# %taying "ocused on dependency+s bigger picture -.urge .

to pu"". *ill stepped in a pile o" dog dung but "ailed to notice until he turned and was pu&&led by the strange brown tracks across his sky blue carpet that lead to his right shoe *ill+s sni""er has been al#ost useless "or #ore than 8= years . and then lays the pack on the table between you 6indy. to taste. and soon "ound the#sel$es s#oking #ore than e$er )any can recall the use rationali&ation they "ixated upon in the seconds be"ore relapse (#a&ingly. . clai# that nicotine dependency is a chronic relapsing condition *ut it doesn+t ha$e to be %till.:h but to again share in the Foys o" s#oking. so#e still belie$e in it e$en though it cost the# their "reedo# >#agine "or a #o#ent that once here on 1asy %treet that you+$e brought one or two re#aining ro#antic use notions with you >" so.< Freedom from Nicotine !igging deeper #ay allow identi"ication o" the particular rationali&ation that was likely ne$er directly con"ronted during reco$ery 5nchallenged.! The Joy of &mo2ingB :ut on the town. its signi"icance now grows %o called . then relax . you+ll so#eti#es #eet current s#okers who+ll tell you that they once stopped "or B.. The Foys o" s#oking3 Joy3 /esterday. consider wrapping the# in this o"ten Kuoted reco$ery #antraG !I)d rather be an e84user who so'eti'es thin*s about using than a user always thin*ing about sto""ing. you watch as your good "riend *ill lights-up and sucks down a deliciously deep pu"". your talkati$e co-worker. to blow. two s#oking strangers. 7= or e$en 8= years and then s#oked one. gra$itate toward one another and engage in lighthearted con$ersation while guarding a store+s entrance 2hile stopped at a light. you think to yoursel". blows s#oke your way while gloriously wa$ing her cigarette like a conductor+s baton (rthur and !enise. like a cancer. 1llen inhales a deep and relaxing pu"" in the car beside you .experts.

he Fust doesn+t want to know There is a bit o" chest pain but that+s nothing new. she constantly s#ells like a walking tobacco "actory and o"ten turns heads and noses when entering a roo# ( serious chain-s#oker. *ill still #anaged to s#oke a couple each day His doctor has pleaded with hi# "or years to stop *ut. she tells those around her that she enFoys her cigarettes !eep down. 1llen has done $ery well "inancially Her li"e see#s to ha$e e$erything except co#panionship ( three pack-a-day s#oker. but it will be di""icult to "ib about ha$ing to go to the bathroo# at all three Two will ha$e to do The date "or the trip arri$es %he skips #aking break"ast to ensure that the boys will de#and that they stop to eat along the way 6indy shakes her head a"ter co#ing back in "ro# loading up the car Not only does she ha$e a cigarette in her hand. a two pack-a-day s#oker na#ed 1d They+ll "ind co#"ort in sharing their addictions .The Journey Home <$ ( pack and a hal" a day s#oker. house blinds and "orehead continually share a co##on guest. as chest tightness has occurred on and o"" "or the past couple o" years (dditional thick bloody #ucus will soon scare (rthur into a doctor $isit and a chest x-ray The delay will cost hi# a lung !uring the 9 #onths that "ollow. he+s experienced two cases o" pneu#onia o$er the past < winters. they #ake her want to crawl into a hole. the ashtray on the table is s#oking one too *e"ore lea$ing town. he+ll battle hard to sa$e his li"e >n the end (rthur will lose His "ate is the sa#e as 48M diagnosed with stage >>> s#all cell lung cancer. with the last one putting hi# in bed "or . he does not yet know he has cancer (lthough he has twice coughed up a s#all bit o" bloody #ucus. a B9-year-old pack-a-day s#oker. a thin oily "il# o" tobacco tar 1llen has a date next Friday. he Kuickly dis#issed it both ti#es Frankly. as they both start coughing and gagging as i" dying 2hen s#oking. has s#all cell lung cancer in the right lobe His "ast growing tu#or is now al#ost three #onths old and a little bigger than an orange (s he sits rolling coins to purchase the 8= #illigra#s o" #andatory daily nicotine needed to stay within his co#"ort &one. she knows that she is a drug addict and belie$es that she Fust can+t Kuit Her car windows. he "eels like a total and co#plete "ailure 6indy+s two teenage sons harass her al#ost daily about her s#oking They can+t walk anywhere as a "a#ily without her cigarette s#oke "inding the boys 2hen it does. death within "i$e years ( workaholic. they ne$er walk together >t+s either ahead or behind "or #o# Her parents are non-s#okers %he dreads the se$en hour dri$e to their ho#e next week but can no longer #ake excuses "or $isiting only once in < years 6indy knows that they+ll pass three rest areas along the interstate. ha$ing already tired and "ailed using e$ery new product his doctor reco##ended. while sneaking two Kuick pu""s on the way back to the car (rthur. she stops to "ill up with gas %he "eels "ar #ore secure a"ter stu""ing two new packs into her purse. days %truggling "or each breath.

the go$ern#ent recently banned s#oking in all public buildings The headline in the local paper she+s holding is about the city proposing a ban on s#oking in the park across the street (bout to lose her s#oking park bench and "eeling like a hopelessly addicted social outcast. !enise is about to beco#e a regular user o" antidepressants too The Foy o" s#oking3 Joy3 Fortunately "or !enise. a year ago !enise success"ully broke "ree "or al#ost 8 #onths by exchanging cigarettes "or a new crutch called "ood %he threw in the towel a"ter outgrowing her entire wardrobe Three #onths "ollowing relapse and still depressed o$er her de"eat. #onth by #onth her breathing capacity continues to slowly deteriorate %#oking lines and wrinkles abo$e and below her lips ha$e aged a once attracti$e "ace "ar Kuicker than its <8 years 6onsidered . outlook and understanding needed to na$igate this te#porary period o" re-adFust#ent called reco$ery %he+ll also de$elop the #ental skills and healthy body needed to success"ully tackle her unwanted pounds How3 Just one ounce at a ti#e (ll that #atters are the next "ew #inutes and each is entirely do-able There will always be only one rule that co#es with a 7==M guarantee o" success "or all who "ollow it no nicotine todayC . a single tear works its way down her cheek 2hy3 *ecause 7B pounds o$erweight to begin with. when she beca#e hooked. !enise will disco$er the core principles underlying her al#ost two decades o" che#ical dependency upon nicotine %he+ll de$elop the patience. a caring "riend will tell her about a "ree online "oru# called 2hyDuit co# There.<+ Freedom from Nicotine !enise started s#oking at age 7< while her lungs were still de$eloping 6onstantly clearing her throat.cool. all the new weight re#ains with her (lready on high-blood pressure #edication.

or .. . >" longer. you are ho#e when you "eel itC %o#e "eel at ho#e in a couple o" weeks while others need #onths .chew. within 8 to 9 #onths the adFust#ent process transports #ost in reco$ery to a point where they experience that $ery "irst day where they ne$er once . . or e$entually e$en years without your #ind e$er once "eeling an urge to use nicotine >#agine li$ing in a constant state o" total co#"ort without any nicotine use related anxieties whatsoe$er . with the distance between the occasional .piece o" nicotine gu# . >+d sure like a s#oke.gee.dip. growing "urther and "urther apart >" it happens sooner or takes longer. . patience. don+t "retC >" sooner. Photo by Centers or 5isease Control ("ter the "irst such day. . #onths.. nil.. weeks. to the#sel$es.lo&enge. it+s co#ingC 4ong-Term 6uiet and Calm >#agine entire days. co#plete and total tranKuility >t+s where hundreds o" #illions o" co#"ortable ex-users reside today 2ere any o" the# truly stronger than nicotine3 2ere any o" the# stronger than us3 :r. enFoy it.none. . is that Fust another la#e use excuse3 ("ter arresting #y thirty-year dependency. #y reco$ery e$ol$ed Photo by National Institute on 5rug Abuse .think.$ape.. you know there+s a big di""erence between #o$ing into a house and ha$ing it "eel like ho#e The correct answer is. such days beco#e #ore and #ore co##on %oon.thought.The Journey Home <1 Chapter 1$ Prior ? Table of Contents ? Ne@t Homecoming How do we know when we+re ho#e3 >" you+$e e$er #o$ed. &ero.&ilent Celebration (#a&ingly. they beco#e our new nor# in li"e.

a bit bigger step. with a possible gust now and then . new "ound ti#e. hope. duration and intensity o" challenge is . it was si#ply #e co#ing ho#e to #eet #e 1$entually the #inor urges and periods o" thought "ixation beca#e "urther and "urther apart ("ter two years o" "reedo# > "ound #ysel" going #onths without an urge (nd the last ti#e > experienced anything that can be "airly called an . two years and se$en #onths a"ter starting #y Fourney Aradually /iminishing Thoughts and :rges )ost ex-users report that reco$ery was less challenging than expected )any report cakewalks *ut it certainly wasn+t "or #e There were a couple o" #o#ents where > "elt totally o$erwhel#ed Thank goodness such #o#ents were "ew and brie" The beauty o" reco$ery is that with each passing day a"ter peak withdrawal that the "reKuency. the whiteness e#erging in #y s#ile. "reedo# and e$en a "ew extra pounds. seeing the decline while li$ing it can at ti#es see# nearly i#possible *e"ore we know it. odorless "ingers. pride.urge. e#pty pockets.<< Freedom from Nicotine to the point o" substantial co#"ort by about eight weeks. tastes.generally. on the decline Photo by Centers or 5isease Control *ut like trying to watch a rose bud open. a "ew weeks earlier than #ost but later than so#e >t was then that > experienced #y last #aFor subconscious cra$e episode (nd about then when > started to notice that the once steady strea# o" thoughts o" wanting were e$er so slowly beco#ing "ewer. endurance. > did #y best to re#ain "ocused on the long o$erdue healing occurring within > saw each and e$ery day as a "ull and co#plete $ictory in and o" itsel" Today > was "ree Today was about healingC (nd there were lots o" little gi"ts along the way New s#ells. shorter and generally less intense !uring the "irst "ew weeks > worked hard to #aintain a strong positi$e attitude while re"using to allow negati$e thoughts to in"ect #y thinking and drea#s 2hile "eeding #ysel" large doses o" positi$e thought. the stor#s turn to bree&es. gradually lengthening periods o" co#"ort. energy. was in !ece#ber 8==7. > also con"ronted and analy&ed those re#aining thoughts that kept in$iting relapse %oon. long o$erdue sel"-respect. an ash-less world. extra pocket change. it was no longer a #atter o" trying to belie$e what > was telling #ysel" > did belie$e in the new nicotine-"ree #eC (lthough at ti#es intense.

)y experience so "ar has been tough but tolerable >+# <B and ha$e been s#oking a pack/day since 7. like > was especially weak to its powers . thoughts are getting rather wi#py There see#s to be absolutely N:TH>N0 behind the#C >t+s a beauti"ul thing G-).gotta s#oke. 6asey . !arla . that+s s#all potatoesC (s one o" #y "a$orite Kuotes saysG +>+d rather be an ex-s#oker who occasionally thinks about a cigarette than a s#oker who is obsessed by the#C+.> think about s#oking #aybe once or twice a day "or 7 or 8 #inutes >+# so turned o"" by s#oking that so#e days > don+t think about s#oking at all and > a# only one week in . > do get those +pangs + Not pangs o" . probably a couple o" #inutes a day. 0ina ? daysG . > get blind-sided with a $ery strong and power"ul thought o" . daysG . > don+t s#oke any#ore. but when you consider that > use to spend o$er < hours a day abusing #ysel" with the# and #uch o" the rest o" the ti#e wishing > wasn+t abusing #ysel". or e$en encounter a re#ote.*ut. > a# a non-s#oker and the reasons why and that s#oking a cigarette is stupid and will do nothing but har# #e )y dad died in !ece#ber o" lung cancer . *elow are #essages posted to the discussion 1ach opens by indicating how long the person had been nicotine-"ree They then tell us how long each day they still want a cigarette Jeep in #ind as you read the# that.+ +another instance + 2hat is #ore a#a&ing is the thoughts that co#e +> H(H1N. yes on a Friday. a link capable o" "ostering desire until ready to let go :ne o" the #ost popular discussions at 2hyDuit+s peer support group Freedo# is entitled.> think there are probably 7B= seconds in #y current days that > want a cigarette.Tell a newbie how #any seconds a day you still want a cigarette . > ha$e thoughts like +gee > would ha$e Fust lit up. 5p until 9 days ago. 0lynda 7< daysG . .+ +again. "or the #ost part.> probably only get one real cra$e a day now The "irst two days > had really bad cra$ings at all the usual ti#es that > would light up Third and "ourth days see#ed like > only had 8-9 bad cra$es !ay B through now it see#s like its Fust one (nd e$en that one cra$e isn+t that big o" a deal Howe$er.Ten days now and > still think about it a "ew ti#es an hour "or a "ew seconds *ut >+# #ostly thinking about how > don+t s#oke any#oreC Hery si#pleC )aybe once a day. seasonal or in"reKuent use cue >t+s also possible to retain a ro#antic attach#ent to using.%till ha$en+t wanted one and it is day 7<. lol. 0us B daysG . > "elt co#pletely powerless in the "ace o" nicotine. N:2C. .need.but reading has helped #e to reali&e that nicotine has done the sa#e exact thing to all o" us . > would ha$e been s#oking a cigarette nowC+. thoughts .. and it+s 0:N1C H(H(H(C The . though >t+s #ore like >+# Fust #issing so#ething and a second o" sadness co#es o$er #e then > Fust reali&e that +:h yeah. and > ha$e to re#ind #ysel".T TH:50HT :F ( 6>0(A1TT1C+ Not cra$es. daysG . these are educated ex-users >t+s likely that part o" their reason "or posting to this particular discussion was excite#ent o$er how #uch easier an educated reco$ery can be ● ● ● ● ● ● ● 9 daysG .1$en though it+s been Fust o$er a week > can honestly say > don+t really 6A(H1 a cigarette any#ore >+# not saying > don+t think about the#. 'heonix 7= daysG . >+$e been an addict "or 89 years *ut > don+t cra$e the# > don+t want the# Ti#e spent re#e#bering the#.> ha$e to ha$e a cigarette. )y responding thought is .The Journey Home <) >t+s entirely nor#al during the "irst couple o" years to experience occasional thoughts o" wanting.

but knowing that > sleep so #uch better without it These are Fust thoughtsL by "acing the#. only a couple o" ti#es a day.> think about cigarettes about < ti#es a day. )aisie 74 daysG . #aybe 7=-8= seconds a day *ut > do think about not s#oking a lot CCCCCC. #aybe <= seconds with a bit o" an e#pty "eeling. but >+# per"ectly "ine once > get there.> don+t think about s#oking $ery #uch. these are Fust habit-dri$en thoughtsL thinking about s#oking on the way to the car.For the past two days > ha$e actually gone hours without thinking about a s#oke HoursC That has not happened in a long ti#e > look "orward to the ti#e when > can go "or days without hardly a thought o" those nasty little things . daysG . 7 day and now only ha$e 9 or B urges each day This is a de"inite i#pro$e#ent o$er the constant cra$es o" the "irst < daysC > know > ha$e to be patient and also try to enFoy each $ictory o$er e$ery urge that > de"eatC. Jlinka . *arbara 7B daysG . @eigh 8< daysG . daysG . daysG .>+$e been nico-"ree "or 8 weeks. that+s pretty a#a&ing to #e ..> think about a cigarette se$eral ti#es a day. but only one or two o" those is an actual .("ter Fust three weeks > a# down to once or twice a day > ha$e e$en gone entire days without thinking about itC ("ter 74 years o" s#oking up to two packs a day. which is the actual ti#e it took to s#oke one cigarette > don+t want one. %ue& 89 daysG . years that is pretty a#a&ing o" course there is an occasional trigger but not on a daily basisC. Judy 7. and it goes away > "eel aweso#e and now ha$e a #uch better li"e with #y children and husband . it is Fust a thought that does not last long.%urprisingly.> cra$e a cigarette #aybe once a day >t lasts about 9B seconds > "eel sooooo #uch better since > KuitCCC The cra$es > can handle . %te" 7? daysG .%o#e days > don+t cra$e at all.> ne$er want one :h. Aob 7? daysG . or thinking about ha$ing a cigarette be"ore bed. "or not #ore than <= seconds each ti#e ($eraging about a #inute-and-a-hal" on the usual day (lso. and not Fust a thought That+s a change "ro# actually crying "or want o" a cigarette on day two. to shrugging o"" a couple o" little wants in the course o" a day in Fust o$er two weeks+ ti#e aweso#e . *e$ 8B daysG . Joe 8. they ha$e no power o$er #eC.'robably about 9 #inutes thinking about it. but > de"initely don+t think as #uch about s#oking as > did when > still s#oked <= cigarettes a day . at least a pack a day (# > ha$ing cra$es3 /es (re they easier or harder than > thought they would be3 1asier !o they beco#e less and less in duration as ti#e goes by3 /es they doC > ha$e cra$es about 9 to B ti#es a day lasting seconds .> s#oked "or 9= years.> a# into #y 89th day and honestly > don+t e$en think about cigarettes unless > see so#eone s#oking or s#ell it and then > think how nasty and disgusting it isC ("ter s#oking "or <. Tubes 79 daysG . (h=<=9 88 daysG . cra$ing so#ething that #ight be nicotine . they last about < #inutes each. )ichelleN6 7.<* Freedom from Nicotine ● ● ● ● ● ● ● ● ● ● ● ● ● ● Tagsgirl 7< daysG . and the #ost is Fust once and it last "or a "ew seconds .want. > #ay occasionally think > should be ha$ing one *ut > can+t say > want it 1$en those thoughts ha$e beco#e rarer and rarer > ha$e been totally a#a&ed at how Kuickly > went "ro# needing one e$ery couple o" hours (i" > was doing good) and ha$ing no desire "or one > a# thrilled to be s#oke "ree .> do think about s#oking e$ery now and then. Jill 87 daysG .

but ha$e co#e to reali&e this si#ply is not true . 8 days > still think about s#oking Kuite o"ten > would say at least a hal" an hour a day > was worried about this but now that > ha$e written it down > reali&e that it really isn+t to bad. Jason 9B daysG .The thought o" s#oking is not e$en a daily occurrence any#ore 2hen > do think o" it. (bu !aud7 <8 daysG . not an itch that goes "or 7-< weeks a"ter you Kuit >t+s Fust a s#all thought .> can+tC This went on "or the "irst two weeks and > was wondering i" this was how it was going to be "or #e "ore$er > had s#oked a pack plus a day "or <= years it was so #uch a part o" #y li"e that > "igured > would always "eel the urge to s#oke when > saw so#eone else s#oke ("ter the 8nd week > was "eeling #uch #ore con"ident and deter#ined and when > thought about s#oking it was that > was sooo glad that > didn+t any#ore Now a"ter "our weeks plus > think about s#oking #aybe 8= seconds a day and it+s ne$er an urge to s#oke. (#y. daysG .=-4= seconds (at #ost) That+s about 7 7/8 #inutes a day . %aree <? daysG . it+s a sense o" so#ething #issing but not #issed The law o" addiction is the "irst thing > think o" when > think about s#oking and > know that as long as > re#e#ber that > will Ne$er Take (nother 'u"" .This has gone textbook as described on this site Today > ha$e one cra$e a day but e$eryday it gets a little #ore $ague .> a# a newbie at Fust 7 #onth. daysG . daysG . well. )att <8 daysG . "ilthy > ha$en+t yet had those . 8 weeks. %te$e 9.("ter one #onth > still think o" cigarettes The thoughts are in 8 "or#s The "irst is not a cra$e but Fust thinking about a situation or acti$ity that relates to s#oking >t doesn+t bother #e at all This happens about < to 9 ti#es a day The second is the cra$e >t only lasts about 7= to 8= seconds The cra$es are not as bad as they were a "ew weeks ago .> #aybe spend 8 #inutes out o" an entire day thinking about cigarettes > no longer obsess about the#. it is not an urge but Fust a thought >t does get better (t one ti#e > didn+t think it would but it did .4 84 daysG .> work with s#okers and dippers all day 1$ery ti#e > saw so#eone s#oking > would think H### ti#e "or a s#oke and actually go "or #y pocket to get one out and then re#e#ber.> can honestly say that > ne$er want a cigarette %o#eti#es > will get a rando# thought about ha$ing one.>t+s still early in the reco$ery process so >+# not going to say > don+t think about the# because > do. @e$aser <. and > "ind the act o" s#oking. considering > used to think about s#oking about e$ery hal" hour or so *ut > do reali&e that > think #uch #ore about not s#oking than > do about s#oking . 'hillip <= daysG .>t has been at least two weeks since > actually 2(NT1! a cigarette 2hat > ha$e now are $agrant thoughts about s#oking that pass in a #atter o" a "ew seconds--and > ha$e actually had one day where > reali&ed the next #orning that > hadn+t thought about s#oking at all That+s a"ter 9BU years as a s#oker o" at least 8 packs a day . daysG . 0in& <9 daysG 7-< #inutes per day on a$erage > still want a cigarette >t+s not a cra$ing that happens during the "irst < days. 6li"" 9. but they lea$e Fust as Kuickly . but in all honesty it+s not really that #uch The thoughts co#e Kuickly "ro# ti#e to ti#e.The Journey Home ● <" ● ● ● ● ● ● ● ● ● ● ● 8. John <7 daysG . but it is Kuickly gone once > re#ind #ysel" that > don+t s#oke any #ore .> would say > probably think about a cigarette < to B ti#es a day (which is down "ro# like a #illionCC haha) and > actually +want+ a cigarette 7 ti#e a day This is "antastic to #eC > was so scared that > would "ight "or the rest o" #y li"e like > was in the "irst week.> don+t ha$e cra$ings 1$er > sort o" "eel like ha$ing a cigarette #aybe 8-< ti#es a day "or a total o" about .

> s#oked "or <? years. )oira B #onthsG . Aed%unFlower . there were probably at least 8 occasions each day when > wanted to s#oke but couldn+t. Aoy 7=? daysG . thought a "ew ti#es o" ha$ing a s#oke but it+s a passing thought now.9 daysG .:nce e$ery two weeks "or about <-B #inutes . #onthsG .)aybe <-B seconds e$ery couple o" days %eriously. !a$e T . "leeting.4 daysG . Ji# H ?.= daysG ..> think about s#oking #ost days but spend N: ti#e wanting to s#oke now There is nothing > want back about nicotine and cigarettes . Aochelle . !oc . a spit second i" > choose to notice the# :ccasionally. a pack a day. but it is #erely a thought and not a desire or a need or a want .> a# a#a&ed at how Kuickly > went "ro# needing a cigarette e$ery hour or less to going days without wanting one at all > was a $ery hea$y s#oker (< to 9 packs a day) and > expected years o" wanting to s#oke > had #y "irst day without any urges at least 8 weeks ago > can+t re#e#ber the last ti#e > wanted a cigarette (t least a "ew days ago For the last < or 9 weeks the rare urges ha$e been so easy to deal with that > think they pass without #e re#e#bering > had one > know > can get through < #inutes without nicotine. daysG .. don+t need the#.>+# B?. and so #uch #ore rewarding. 8=78. seconds a week 2hen > s#oked.Thoughts ha$e co#pletely dropped o"" to rando#. there is a new trigger but relati$ely easy to deal with now that >+# no longer struggling . do > e$en think about s#oking > a# not Kuite "our #onths Kuit and > had s#oked "or 9= years To #e that is absolutely incredibleC Duitting is so #uch easier.How o"ten a day do > think about cigarettes3 Not $ery o"ten >" > do think about cigarettes it is only "or a "ew seconds a day but today > spent &ero seconds thinking about cigarettes .Aarely. so it is possible to be around it and not want it .> so#eti#es get hooked into a ro#antic thought about s#oking.)! Freedom from Nicotine ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● wondrous days where there are no thoughts at all. a week >+# one $ery happy ca#per .. than > e$er drea#ed it could be (nd > know >+ll ne$er go back to a li"e o" "eeding the addiction . and they+re not +dwelling+ thoughts . but >+$e co#e pretty close . a #e#ory. #aybe six or se$en seconds o" . %tella 9 #onthsG . $ery rarely. daysG . >lona . in the end at < 7/8 packs a day %topped cold turkey on Jan 77.>+# thinking that >+d like a cigarette "or . #y "irst atte#pt > now ha$e s#oking thoughts Fust a "ew ti#es per week. daysG . Her#an B? daysG . it does get so #uch easier .thoughts. and they last "or about < seconds each Then they+re gone >t+s brilliantC. !iana B7 daysG . > don+t want a cigarette at all %o#eti#es > ha$e a cra$ing or two. and getting longer in between > ha$e achie$ed co#"ort ' %G )y wi"e still s#okes. Holt)an . it has little strength . 'at B #onthsG .Three and a hal" #onths in > want a s#oke = seconds There are still occasional triggers > run across. *eth . so why dwell on it3.8 daysG .7 daysG . %arah .:n a usual day. ha$e been nicotine-"ree "or . s#oked since 7. don+t #iss the# and rarely think o" the# > don+t e$en re#e#ber s#oking .> only think about cigarettes on the weekend at a nightclub when a s#oker stands next to #e and > ha$e to #o$e because it s#ells so bad . but > would say that is about once a week and 7= days now. !iane 7=B daysG .7 glorious days and > don+t want the#. because > .they Fust last 7 or 8 seconds or less >+# $ery proud o" #y progress .

and with the knowledge gained here >+ll always be ready "or an urge.2hen > think about cigarettes (which is hardly e$er). skin a"ter s#oking the#. &ero.> ha$e not wanted to ha$e a cigarette is #any #onths now > ha$e no cra$es at all and there is only an occasion (e$ery <-9 weeks) that > will think "or a second. let #e tell you how weak > a# > a# an alcoholic and a co#pulsi$e ga#bler > a# as weak as can be to #y addictions *ut today > choose not to pu"" . < #onthsG ..> think about ha$ing one on what probably a#ounts to about . s#oke the#. worry about #y health a"ter s#oking the#. > thought > couldn+t stopC /es. so#ething is #issing.Ne$er a want. Jrock97< 4 #onthsG .Thinking about a cigarette is no longer a daily acti$ity >" > ha$e a thought it is weeks apart and lasts "or only B seconds or less > treat the thought like a pesky. hair. "ar worse in intensity than any disco#"ort > ha$e su""ered "ro# not s#oking since > stopped . > think it+s o$er now > don+t want cigarettes any #ore. AJ2 ? #onthsG . > a# grate"ul that > don+t ha$e to buy the#. that+s all there is to it . 1ndura 7= #onthsG .+ only to s#ile as > reali&e > would be ha$ing a cigarette i" > was still li$ing in #y addiction *ut > do N:T want to s#oke >t is only a re#inder o" how chained > was > was a hea$y s#oker "or so long. urges and cra$es ha$e si#ply $anished out o" #y li"e > stay prepared. +2ait. roll the#. > a# "ull o" gratitude .> a# $ery happy to report that > don+t e$er ha$e urges any#ore >" > think about nicotine at all. but the truth is. > suppose The cigarettes. co#"ort does co#e )uch "aster than > thought possible The rewards are so plenti"ul. dirty "ly and swat it "ro# #y #indC Freedo# is sweetCCC. #onthsG . but think o"ten o" how "ree > a# >" you think >+# Fust a strong person. )elrose 7 year. to be "ree 2helen . seconds a weekC. 9 #onthsG . @ara 77 #onthsG .Today is exactly 78 #onths since > had #y last pu"" This is the greatest gi"t > ha$e e$er gi$en #ysel".#onths. long ti#e since > last wanted one .>t+s been a long. 8 #onthsG .&ip. it+s about how proud > a#. but ne$er want one )y hard won "reedo# is too precious at this point to throw away o$er a lousy pu"" . wake up in the #orning "eeling tight in the chest a"ter s#oking too #any o" the#. need or cra$e 'assing thought3 )aybe a couple ti#es a week . and let #e assure you. Aoy 7= #onthsG . cough a"ter the#.> #ight ha$e had a thought about ha$ing a cigarette a "ew days ago but >+# not sure >t could be #y old age kicking in They pop into #y head and out again so rarely and so Kuickly they don+t e$en register any#ore .> ha$e not wanted a cigarette e$en once "or #any #onths now 1$en a couple o" unexpected triggers did not result in #y wanting a cigarette. Fust the reali&ation that a brie" cra$ing is a #inor annoyance N:T a desire to s#okeC.Iero > do still think about the# once in awhile. 'at 7 yearG . nadaC.The Journey Home )1 ● ● ● ● ● ● ● ● ● ● ● ● was in a no-s#oking o""ice or a restaurant or on a train 1ach o" those occasions lasted say <= #inutes a$erage That a#ounts to 8B. (nnies7 8 yearsG . > do howe$er think about s#oking "airly o"ten but only because it is a re#inder o" how wonder"ul it is to be "reeCC. @ucie 7 year. s#ell #y clothes. Je""eryA2 7= #onthsG .8== seconds a week when > was su""ering signi"icant anxiety and withdrawal sy#pto#s.> ha$en+t wanted a cigarette "or a $ery long ti#e. %usanne 7 year. )arty . "eel sha#e and guilt a"ter s#oking the# you get the point Freedo# is H501C *est thing >+$e e$er done . %te$e 7 yearG . > N1H1A think o" ha$ing a s#oke.

)y "a#ily s#okes > ne$er desire it e$en i" they+re around #e s#oking . an ex-dipper or non-dipper3 (nd when ha$e we earned that title3 Aegarding "or#er s#okers. @aura 9 yearsG . %ally 8 yearsG .I1A:C. Je"" 8 yearsG . )elrose 8 yearsG . the pri#ary choice is between non-s#oker and ex-s#oker 6learly.> ne$er think o" s#oking really > think > had a "leeting thought one spring day when > was ha$ing a glass o" wine and standing on the deck . Ja&&@ady .> can truth"ully say that > Fust do not think o" s#oking > ne$er thought > would be able to say that.1$ery so o"ten -. nix.( "ew ti#es in the past year the thought o" s#oking crossed #y #ind . Je$in B yearsG .> ne$er thought > could stop s#oking or that > would co#pletely stop thinking about cigarettes . nothing.> ne$er think about s#oking. but cigarettes always ca#e back to #e until > educated #ysel" Now > can happily say > a# still "ree "ro# #y addiction. :*ob >t+s been #ore than a decade since >+$e experienced anything that could be considered a cra$e !uring that ti#e there ha$e been a couple o" darting thoughts.>+ll pass by so#eone who+s "reshly lit up. but it+s trueCC. &ip. ex-s#oker or non-s#oker. except the occasional wish "or a "riend or acKuaintance to know the peace that co#es with ne$er taking another pu"" . and > ne$er want a cigarette . none. >+# certain that >+ll wear a s#ile during the entire brie" encounter.Null. nasal and . &ero honestly.) ● ● ● ● ● ● ● ● ● Freedom from Nicotine ● ● 8 yearsG . a distinction the ter# non-s#oker "ails to declare Ne$er-s#okers don+t ha$e to worry about relapse 6he#ical dependency has not per#anently groo$ed and wired their brain "or nicotine This critical distinction between non-s#oker and ex-s#oker applies eKually to oral. (nne 7= yearsG . but > don+t ha$e any desire to lick its skin . yearsG . non-s#oking applies as soon as use ends 2e are in "act non-s#okers *ut there+s a #aFor distinction between being a ne$er-s#oker and non-s#oker. #y nicotine-related thoughts are annoyance at the s#ell o" cigarettes i" > can+t a$oid it . )eg < yearsG . as it will be a long o$erdue re#inder o" the a#a&ing Fourney > once #ade 85hat should % call myselfB8 2hile the exact #o#ent o" transition "ro# use to non-use is clear. and there will be a "leeting nostalgia Ne$er lasts "or #ore than a "ew seconds.but > ha$e and its wonder"ulC. Hicki < yearsG . Joseph 9 yearsG .How #any seconds a year3 NoneCCC.#aybe once e$ery < or 9 #onths -. and >+d de"initely ne$er describe it as wanting a cigarette )aybe a bit like a poison dart "rog curious to look at. none o" which lasted long enough to grab )aybe so#eday an urge or cra$e will occur again )aybe to#orrow *ut i" so. what we call oursel$es once use ends is not (re we an ex-user or non-user.> ca#e to this website o$er B years ago struggling with addiction like e$eryone else Had tried stopping #any ti#es in li"e.

that > wasn+t going back >+d already told the world >+d stopped but the di""erence now was that > actually belie$ed it >+d already surrendered three decades o" control to inhaling this che#ical Now. such as a li"e or health insurance policy application. the crossing o" a sel"-de"ined threshold For #e.The Journey Home )$ transder#al nicotine users >" staying "ree is i#portant.) co#pelled critical thinking %oon resistance and disappoint#ent passed as > "ound #ysel" wanting to e#brace both the ter# ex-s#oker and the world o" ex-s#oker-hood > lo$e #y "reedo# > lo$e residing on this side o" the bars %o why wouldn+t > want to re#ind #ysel" o" exactly what it takes to stay here3 >" you want to consider yoursel" a non-s#oker or non-user that+s "ine. e$en i" > were diagnosed with lung cancer to#orrow. re#e#bering that we are di""erent can ha$e as a protecti$e e""ect as a sel"-re#inder o" our $ulnerability 2hile both a non-user and ex-user.trying to stop.cured .2hat should > call #ysel"3. you truly are *ut be care"ul not to totally entrench your thinking in non-s#oker-hood (lso don+t "orget that certain legal docu#ents. the #ost "rightening #o#ent o" all was the decision to stop putting nicotine into #y body > didn+t think > could do it > thought > would "ail 1$erything a"ter that "irst bra$e step was a Fourney o" con"idence that transported #e "ro# Fust one #o#ent and challenge at a ti#e to a deep seeded con$iction that > will ne$er e$er use nicotine againC (nyway. >+d take co#"ort in one sure-"ire "act > would not die with #y true killer still circulating inside The ti#e be"ore such con$iction arri$ed was not so#e preplanned dress rehearsal %tarting out. it occurred when #y "ears subsided to the point that > knew "or certain that this was "or keeps. #y #ind rebelled against the thought that > wasn+t "ully . > always re"er to #ysel" as an ex-s#oker or "or#er s#oker as doing so re#inds #e that > re#ain Fust one power"ul pu"" o" nicotine away "ro# three packs-a-day >nitially. ne$er "orget that we get to stay so long as we re#ain co##itted to a single principle no nicotine todayC . > wanted to be like the a$erage ne$er-s#oker > thought >+d earned the right to hide a#ong the# *ut an article by Joel teaching this point (. baby steps and it won+t be long (nd once here. to ha$ing done so3 >t+s one o" the #ost wonder"ul sel"reali&ations o" our entire Fourney >t+s a deeply personal #o#ent that+s di""erent "or each o" us. > didn+t "oresee so#e #agic #o#ent in the "uture where success would beco#e certain >n "act. i" here. #ay de#and disclosure that we are ex-s#okers Failure to "ully disclose our prior use status could later result in co$erage concerns ( related Kuestion is when should we see oursel$es as being an ex-user or non-user3 2hen do we cross the line "ro# . welco#e ho#eC >" not yet ho#e.

'ages 4B-7== 98< Hughes JA. February 8==8. the $ast #aFority o" ex-users do not re#ain exusers because o" understanding or respect "or the @aw. when added together the risk beco#es signi"icant ( 8==? study suggests that as #any as 7. !ece#ber 8==?.one pu"". %#oking relapse a"ter 8 years o" abstinenceG "indings "ro# the H( Nor#ati$e (ging %tudy. and then "alls to less than 7M a"ter 7= years 988 Jeep in #ind that those rates were generated by ex-users who generally had little understanding o" nicotine dependency and no "or#al respect "or the @aw o" (ddiction >" obedient to @aw. or because o" . Nicotine and Tobacco Aesearch. the good news The risk o" relapse declines with the passage o" ti#eC 2hile roughly 4BM o" uneducated s#okers who atte#pt to stop s#oking relapse within a year. Aelapse to s#oking a"ter 7 year o" abstinenceG a #eta-analysis. et al. (ddicti$e *eha$iors.ery First.)+ Freedom from Nicotine Chapter 1+ Prior ? Table of Contents ? -ppendi@ Complacency = Relapse Caring for Dur Reco. who they are. et al. Holu#e <<(78). Holu#e 9(7).-7B8= . 'ages 7B7. relapse rates seen in studies They+$e ne$er heard o" the @aw They do so because once ho#e they disco$er that li"e without using is $astly better than using Photo by National Cancer Institute 2hile the relapse rate "or years 8 though 7= #ay see# s#all.M who succeed "or 7 year #ay e$entually relapse 98< These ex-users don+t relapse because they dislike being ho#e They do so because they lose sight o" how they got there. and the capti$ity they escaped 988 Jrall 1(. the relapse rate declines to Fust 8 to 9M per year "ro# years 8 to 7=. our risk o" "ailure re#ains &ero *ut Fust one power"ul hit o" nicotine and the addict is back 2hile ignorance o" the @aw is no excuse.

"aulty or doing anything wrong >n "act.8<-. trau#a and pain To do otherwise would #ake li"e inside these #inds unbearable >n "act. Holu#e 78. post-trau#atic stress disorder ('T%!) is belie$ed to re"lect a breakdown in the #ind+s ability to "orget 98. the #e#ory in which we placed our trust has "ailed us National Institute o Health >t isn+t that our #e#ory is bad. anxieties. (cta 'sychologica ((#st). et al.emory &uppression >t+s nor#al to slowly grow co#placent during the #onths and years a"ter ending nicotine use 6o#placency is "ueled by "ailing #e#ories o" daily capti$ity and the "actors that co#pelled us to seek "reedo# >t+s also "ueled by an inability to recall the intensity o" early withdrawal anxieties. %#oking relapse a"ter 8 years o" abstinenceG "indings "ro# the H( Nor#ati$e (ging %tudy. >" wo#en were "orced to re#e#ber the agony and pain o" childbirth. Holu#e 78. Holu#e 9(7). 'ages .ery . we should not take our reco$ery "or granted or the "la#e could e$entually die. 'ages 4B-7== 98B !oran N. the whole truth and nothing but the truth *ut now. while suppressing and helping us "orget li"e+s stress"ul e$ents.<B . )arch 8==?.(9). >#pulsi$ity and s#oking relapse.9.(<). or the duration o" conscious "ixation )ost o" us "ailed to keep a detailed record o" why we co##enced reco$ery or what those "irst two weeks were like 2ithout a record to re#ind us. it+s working as designed to preser$e in as #uch detail as possible li"e+s Foy"ul e$ents. and the "ire go out 989 Jrall 1(. a#end or decide to test the and (<) they pretend that they ha$e a legiti#ate excuse to break or ignore it %hould these "actors co#bine with an o""er o" a "ree cigar. )arch 8==?. Holu#e . (ugust 8==9. 98. 'ages . alcohol use around those still using 989 or occur in an i#pulsi$e-type person. Nicotine and Tobacco Aesearch.The Journey Home )1 (#ong educated ex-users there appear to be three pri#ary "actors associated with relapseG (7) a natural suppression o" #e#ories o" reco$ery+s early challenges. Forgetting unwanted #e#oriesG directed "orgetting and thought suppression #ethods. (nderson )6.(<). (cta 'sychologica ((#st). @e$y *J. the power o" cue triggered cra$e episodes. >ndi$idual di""erences in the suppression o" unwanted #e#oriesG the executi$e de"icit hypothesis. Nicotine and Tobacco Aesearch. February 8==8. #ost would likely ha$e only one child 2e are each blessed with the ability to "orget %o how does the reco$ered nicotine addict who "ailed to record their Fourney ho#e re$i$e their passion "or "reedo# and recall liberty+s price3 >" we "orget the past are we destined to repeat it3 Not necessarily *ut Fust as any lo$ing relationship needs nourish#ent to "lourish.88L also see.97-. 'ages . we+re "orced to rely upon our #e#ory to accurately and $i$idly preser$e the truth.79-. 0eraerts 1. (8) they rewrite. )cNally AJ.98B the risk o" relapse gets #agni"ied Reco.

our reco$ery bene"its "ro# care *ut where do we turn i" our reco$ery #e#ories ha$e been suppressed and we+$e kept no record3 :ur best resource is probably our brothers and sisters still in bondage 2hy not enlist their help in re$itali&ing our own #e#ories o" acti$e dependency3 Talk to the# @et the# know what you seek 1ncourage the# to be as candid and truth"ul as possible (lthough it #ay look like they+re enFoying their addiction. that you de$oted to thinking about using Fear o" the unknown is "rightening Teach the# what li"e on 1asy %treet is like *y aiding the# . hear a #ultitude o" cries and watch hundreds struggling "or sur$i$al as they drea# o" the cal#ness and Kuiet you now call ho#e The newbies you+ll see cannot begin to i#agine tra$eling so "ar. their pri#ary obFecti$e is to stay one step ahead o" insula dri$en urges and cra$es Tell the# the truth about where you now "ind yoursel" (lthough not always the case. go online and $isit any o" the scores o" s#oking cessation support groups There we+ll "ind thousands o" battles being "ought. with #ost you+ll "ind their responses inspiring *e kind and sincere >t wasn+t long ago that those were our shoes Try hard to recall those "irst two weeks without nicotine Think about earlier uneducated atte#pts 2hat were they like3 6an you recall your #ind begging to be "ed3 Feel the anxieties 2ere you able to concentrate3 How was your sleep3 !id you "eel depressed. restless or anxious3 2ere there rapidly cycling e#otions. irritable. send a #essage to those in need The #ost i#portant thing you can tell the# is the truth about why you ca#e >" still in the "irst "ew days. #onthly or Fust once a year. the truth @et the# know that you+$e tra$eled so "ar that it+s now di""icult to relate Tell the# how co#"ortable and co#placent you+$e grown !escribe last week and how #any seconds. they #ay be "acing signi"icant anxieties Their #ind #ay ha$e the# con$inced that their e#otional stor# will ne$er end !on+t pretend that you can "eel their anxiety >nstead gi$e the# what they need. we risk co#placency allowing nicotine back into our bloodstrea# 2e risk dying as sla$es 2hether daily. angry. then we need to nourish our desires >" we do. that recalling the tur#oil they now "eel will so#eday soon beco#e their greatest challenge o" all >" per#itted. "rustrated. we win >" not. irrational thinking or e#otional outbursts3 !o you re#e#ber these things3 !o you re#e#ber the price you paid3 !o you recall the reasons you willingly paid it3 Photo by National Cancer Institute >" you ha$e access to a co#puter. i" any.)< Freedom from Nicotine >t+s #y goal to protect #y "reedo# until > draw #y last breath >" you "eel the sa#e.

or . all our drea#s and hard work risk being "lushed like a toilet >nstead o" pretending we can handle. . slowly harden #y arteries.)y "reedo# will now endC.>+# stronger than the# . as > suspect that you+$e either de$eloped a ro#antic "ixation with using.0o ahead. that we can now handle .> can handle all o" the#. all the trips to the store.> want it all back . >+$e earned it . . Fust one. try telling yoursel" this be"ore bringing nicotine back into your bodyG . *ut Fust one pu"". . natural desire to want to belie$e that we+$e been "ully cured. our period o" healing and "reedo# #ay be nearing an end >" allowed to "ester. > can handle it .Fust one.The Journey Home )) we aid oursel$es >t #ay be that co#placency has you at a point where thoughts o" wanting are again taking root *ut think back How long had you gone without wanting3 >" it is happening. >+d encourage you to re-read 6hapter 9 and 6hapter 78. it+s been a while.. rekindling pride in the a#a&ing Fourney you once #ade #ay silence such chatter >" occurring. co$er #e in that old "a#iliar stench. the #oney. and the e#pties . %uch thoughts in"ect the #ind and "eed upon the#sel$es 5nless interrupted by reason and truth. or "ailed to let go o" one during reco$ery -mending the 4a3 of -ddiction The second co#placency "actor working against us is a strong.do not pass go. s#arter or wiser than all addicts who ca#e be"ore us 2e a#end the law 2e put oursel$es abo$e it .Just once. #y entire addiction. ."ill #y world with ash. such encounters de#and truth *e"ore reaching the point o" throwing it all away we need to be honest about what+s about to happen >" this #o#ent should e$er arri$e.>+# going back . 0o directly to the addict+s prison and surrender your "reedo# >t isn+t that we don+t belie$e the @aw >t+s probably #ore a #atter o" growing to belie$e that we+re the exception to it 2e con$ince oursel$es that we+re stronger. . . . depress by li"e and eat #y brain . do not collect R8== . dip or chew and . >" a s#oker.( little reward. gi$e the# all back to #e. it+ll be ok. the buys.Fust once . and let #orning .

re$isit. . >t+s "ar easier "or the Funkie #ind to create a one pu"". /ou na$igated reco$ery /ou paid the price. stop. re$i$e and gi$e to others. dip or chew exception to the .law. #onth a"ter #onth. . 2hyDuit co#. co""ee. chocolate. than to ad#it the truth >nstead o" picturing Fust one or once. that+s exactly where they+ll be going . lithiu# battery.take #y hair. s#art chip. strawberry.Fruit 6hill. . one too #any drinks with "riends. any excuse will do. be honest with youC The Perfect >@cuse The "inal ingredient is an excuse For #any. a wedding. cherry. 8==? . i" any /ou deser$e the truthC >" you "ind yoursel" atte#pting to rewrite the @aw.>+# ready to surrenderC.. year a"ter year a"ter year.98. sticks. graduation. re"lect. !ece#ber 7. $anilla. . throw away the key and let #e die with #y #aster still circulating in #y $eins . #int or tobacco "la$ored nicotine >#agine watching an e-cigarette instantly $apori&e nicotine when sucked and seeing a little light at the end i#itate a real cigarette+s heat 2hat about a chance encounter with a sel" ser$ice display o""ering two pieces o" Nicorette+s new 6inna#on %urge. destroy #y teeth. "il# or candy "la$ored orbs 98. or .6appuccino. re#e#ber. e$en Foy >t could be a reunion with an old buddy who uses.To thine own sel" be true .)* Freedom from Nicotine again be "or coughing . @ong-ter# Nicorette gu# users losing hair and teeth. "la$ors o" nicotine gu# "or one pennyC 2hat about being te#pted to try one o" the other new nicotine deli$ery de$ices now hitting the streets3 >t+s exactly what those selling the# are hoping will happen >#agine being o""ered the new "ully dissol$able tobacco/nicotine toothpicks.'ut #e back behind bars. .> accept #y "ate. and cartridge "illed with apple. #ake #e an outcast. read. think. or e$en a baby+s birth and so#eone handing you a cigar >#agine being curious about the new electronic or e-cigarette with its ato#i&ation cha#ber. but #ost i#portant. picture all o" the# Try to i#agine "itting the# into your #outh all at once *ecause day a"ter day. and put sores back into #y #outh . >" an oral user. 'olito JA.

disease. a serious illness. the one that will be easy to sell to both the#sel$es and others (s sick as it #ay sound. who can bla#e us "or ingesting highly addicti$e drugs upon the death o" our #other (nyone who does would ha$e to be extre#ely insensiti$e or totally heartlessC Aight3 2rongC There is no legiti#ate excuse "or relapse @osing a Fob. the easiest to sell is probably the death o" a lo$ed one (lthough e$eryone we lo$e is destined to die and it will happen sooner or later.li"eti#e probation . "inancial proble#s. and #ake that lesson nearly i#possible in the short ter# to "orget (s long as we stay on "reedo#+s side o" the bars. an auto accident. are all great excuses too .then we each need only "ollow one si#ple rule no nicotine todayC . or introduce nicotine back into our bloodstrea#.it+s drug ti#e againC The addict is backC 5tterly terrible e$ents will happen in each o" our li$es %uch is li"e (dding "ull-blown nicotine relapse to any situation won+t "ix. correct or undo our underlying concern Take a #o#ent now and picture yoursel" "ully na$igating the worst night#are your #ind can i#agine %ooner or later it will happen 2hen it does.The Journey Home )" *ut Foy"ul or e$en stupid nicotine relapse is harder to explain to oursel$es and to those we lo$e The s#art addict waits "or the great excuse. earthKuake. the end o" a relationship. "or the re"or#ed addict it+s the per"ect excuse "or relapse > #ean. hurricane. staying clean and "ree #ay be the #ost positi$e "actor during this period o" darkness Ae#e#ber. we are the Failers and our dependency our prisoner There are only two choices 2e can co#plete this te#porary period o" adFust#ent and enFoy co#"ortable probation "or li"e. a terrorist attack. relapse. we+$e only traded places with our che#ical dependency and the key to the cell is that one hit o" nicotine that will "orce your brain+s sur$i$al instincts teacher to teach a "alse lesson. and intentionally in"lict cruel and unusual punish#ent upon these innocent bodies "or the re#ainder o" their ti#e on earth >" the "irst choice sounds better . a "lood.

*!

Freedom from Nicotine

Relapse - The 4esson 4earned
:ne o" two things happens "ollowing relapse The user will think they ha$e gotten away with using and, as a result, with the passage o" ti#e a ,"alse sense o" con"idence, will ha$e the# using again :r, they+ll Kuickly "ind the#sel$es back using nicotine at their old le$el o" daily intake or higher (lthough it sounds strange, as Joel notes, the lucky ones are those who Kuickly "ind the#sel$es once again "ully hooked 98? 2hy3 *ecause this group stands a "ar better chance o" associating that "irst pu"", dip or chew o" nicotine with "ull and co#plete relapse >nstead o" learning the @aw o" (ddiction "ro# so#e book such as this, they stand a chance o" sel"-disco$ering the law through experience and the school o" hard-knocks >t+s a lesson that+s beco#e increasingly di""icult to sel"disco$er since 74?9, when the F!( appro$ed the "irst o" a now $ast array o" nicotine replace#ent products (NAT), the nicotine gu# Today, the lesson that Fust one hit o" nicotine spells relapse gets #uddied and buried by pro#otion and #arketing associated with ine""ecti$e nicotine weaning sche#es Those standing to pro"it "ro# the sale o" NAT ha$e re-labeled a natural poison #edicine They teach that instead o" ending nicotine+s use that you need to replace it, and describe doing so as ,therapy , >t+s why teaching and sharing the ,@aw o" (ddiction, with those still in bondage is the #ost i#portant gi"t we can gi$e 're-NAT generations enFoyed clean #ental chalkboards upon which to record prior relapse experiences Today the chalkboards o" #illions are so "illed with con"licting #essages that identi"ying truth has beco#e nearly i#possible This generation needs us They need our insights

No 4egitimate Justification for Relapse
:$er the years we+$e heard nearly e$ery relapse Fusti"ication i#aginable %o#e relate extre#ely horri"ic and brutal li"e situations and then put their back against the wall as i" daring you to tell the# that their nicotine use and relapse wasn+t Fusti"ied

98? %pit&er, J, The @ucky :nes 0et Hooked, 2hyDuit co#, Joel+s @ibrary 74?9

The Journey Home

*1

0uess what3 (gain, there+s absolutely no legiti#ate Fusti"ication "or relapse None, &ilchC (s Joel puts it, we understand why the person "ailed They ,$iolated the @aw o" (ddiction, used nicotine and are paying the #andatory penalty - relapse 2e also know that any excuse that the person is atte#pting to gi$e "or ha$ing re-awakened an acti$e che#ical dependency is total nonsense There is no acceptable reason "or relapse ,984 !on+t expect any serious support group or co#petent nicotine dependency reco$ery counselor to allow relapse excuses to stand unchallenged They can+t, as silence is a teacher too Here, a deadly one >t+s ,like so#eone standing on a ledge o" a building,, writes Joel ,!o you want the people standing on the ground gi$ing the person on the ledge reasons not to Fu#p, or a"ter listening to all the woes in the indi$idual+s li"e saying, +0osh, > understand what you are saying + +> "eel that way too + +> guess i" > were in your shoes > would Fu#p too + +!on+t "eel guilty, though, we understand +, ,> don+t want this state#ent to be read like a #ockery o" those atte#pting to o""er help,, says Joel ,> a# trying to illustrate an i#portant point :b$iously, i" the person on the ledge Fu#ps he or she will die *ut understand, that i" a person relapses and doesn+t Kuit, he or she is likely to "ace the sa#e "ate, Fust ti#e delayed , ,/es, i" you saw a person on a ledge you would try to use e#pathy to coax hi# or her back *ut, e#pathy would be in the "or# o" explaining that you understand his or her plight but totally disappro$e o" his or her current tactic "or dealing with it There are better ways to resol$e these proble#s than co##itting suicide , ,/ou #ay understand the "eelings the person had /ou #ay ha$e e$en "elt the# at so#e point yoursel" *ut you don+t gi$e into the "eeling,, writes Joel 2e are nicotine addictsG real, li$e honest to goodness drug addicts >" we were all heroin addicts sticking needles into our ar#s, when one o" us relapsed and started again inFecting heroin into their $eins, would the rest o" us pat the# on the back and tell the# that ,it+s ok,3 2ould we tell the# ,don+t worry about it,, ,it+s Fust a little slip, nothing big, ,you Fust keep slipping and we+ll Fust keep hugging you each ti#e you co#e back , ,Hey, we all slip e$ery once in a while, it+s Fust part o" li"e,, that ,it+s no big deal,3 No big deal3 %urrendering control o" li"e to an external che#ical is a big, big deal The s#oker waiting "or the sky to "all while co##itting slow #otion suicide is #assi$e

Continuing :se Rationali;ations
2hile the relapsed addict #ay "eel that their reason "or relapse was su""icient, it will not be su""icient to explain the "act that they continue to "ind the#sel$es still using
984 %pit&er, J, 2e 5nderstand 2hy /ou Aelapsed, 2hyDuit co#, Joel+s @ibrary, 8==8

*

Freedom from Nicotine

They now need a new rationali&ation to explain why their relapse Fusti"ication has passed, yet they ha$en+t stopped using 8%Cm Fust too 3ea2 to stop.89<= This excuse dis#isses or ignores ha$ing been success"ul up to the point o" relapse :b$iously, they were not too weak then This user would bene"it by "ocusing upon and breathing renewed li"e into "reedo#+s neglected drea#s and desires !uring their next reco$ery, they need to #aster not only putting but keeping those drea#s in the dri$er+s seat o" their #ind, especially during challenge They+d be wise to re$iew the cra$e coping techniKues shared in 6hapter 77 and prepare "or battle by ar#ing the#sel$es with additional coping skills They need to appreciate that the growing pride they "elt be"ore they relapsed can take root anew in Fust a "ew hours, as they na$igate withdrawal again, Fust one challenge at a ti#e 85ell# at least % tried.89<7 (s Joel notes, chalking the atte#pt up to ,experience, will #ean absolutely nothing unless the user ,obFecti$ely e$aluates what caused his relapses , ,>nstead o" recogni&ing his past atte#pts as "ailures, he rationali&es a positi$e "eeling o" acco#plish#ent about the# This type o" rationali&ation all but assures "ailures in all "uture atte#pts , He needs to understand that clai#ed use Fusti"ications ne$er cause relapse (d#inistering another dose o" nicotine is what causes relapse, not the circu#stances surrounding it 8% 2no3 % 3ill stop again.89<8 This addict Fusti"ies continued use today by pro#ising to na$igate withdrawal in the "uture *ut what i" their now shattered drea#s and desires ne$er again beco#e su""icient to #oti$ate the# to stop3 2hat i" there Fust isn+t ti#e3 2hat i" continuing use causes "ats and plaKue building and gathering within an artery deli$ering oxygen to their brain, beco#es "ully blocked be"ore arri$al o" the courage to again say ,no,3 :nce su""iciently re-#oti$ated, why should they expect a di""erent result i" they still ha$e little or no understanding as to why the last relapse occurred3 >" their #oti$ations are su""icient now and they understand why they relapsed, what are they waiting "or3

9<= %pit&er, J, ,>+# Fust too weak to Kuit s#okingC, 2hyDuit co#, Joel+s @ibrary, 74?9 9<7 %pit&er, J, ,2ell, at least > atte#pted to Kuit That is better than not trying at all, 2hyDuit co#, Joel+s @ibrary, 74?; NoteG re"erences to the word Kuit ha$e been replaced with the word stop or stopped 9<8 %pit&er, J, ,> know > will Kuit again, February 88, 8==7, httpG//www ""n yuku co#/topic/884.?

The Journey Home

*$

They are likely waiting because they+$e in$ented so#e new silly drug use rationali&ation as to why now Fust isn+t the ti#e 8%C.e tried e.erything to stop and nothing 3or2s.8 Joel tells the story o" a clinic participant na#ed *arbara %he ,told #e that she had once attended another clinic and liked it #ore than ours > asked her how long she had stopped a"ter that progra# and she said, +:h, > didn+t stop at all +, ,> then asked her how #any o" the other people succeeded %he replied, +> don+t know i" anybody stopped + > then asked, i" nobody stopped then why did she like the progra# #ore3 %he answered, +2hen > co#pleted the progra#, > didn+t "eel bad about s#okingC+,9<< > o"ten hear, ,>+$e already tried cold turkey plenty o" ti#esC, 2hat this person doesn+t yet appreciate is that education is a reco$ery #ethod >n contrast to uneducated abrupt nicotine cessation, it+s like turning on the lights 'roducts and procedures clearly can "ail to produce as ad$ertised *ut it+s a little hard to bla#e knowledge and understanding when our actions are contrary to the# @ike the public library, knowledge cannot take credit "or being used, or bla#e "or being ignored 5nlike products, FFN-TJH can ne$er clai# credit "or ha$ing endured a single challenge "or any reader 6redit "or their ongoing $ictory will always be 7== percent theirs @ikewise, responsibility "or allowing nicotine back into their bloodstrea# and brain is totally theirs too 8,aybe %Cm different.89<9 8,aybe % canCt Guit.89<B >t isn+t that this person is di""erent >n "act, they+re the sa#e as us Aelapse a"ter relapse, with at least a do&en serious "ailed atte#pts o" #y own, > e$entually ca#e to belie$e that it was i#possible "or #e to stop ("ter one last "ailed atte#pt in early 7444, > surrendered to the "act that > was a drug addict, hopeless and would die an addict+s death
9<< %pit&er, J, ,>+$e tried e$erything to Kuit and nothing works, February 7;, 8==8, httpG//www ""n yuku co#/topic/78787 9<9 %pit&er, J, ,)aybe >+# !i""erent, 2hyDuit co#, Joel+s @ibrary, 74?B 9<B %pit&er, J, > 6an+t Duit or > 2on+t Duit, 2hyDuit co#, Joel+s @ibrary, 74?;

*+

Freedom from Nicotine

2hat > didn+t then reali&e was that each o" those battles was "ought in ignorance and darkness > was swinging blindly at an unseen opponent 2hat > didn+t reali&e was that >+d ne$er once brought #y greatest weapon to the battle"ield, #y intelligence >+d #ade reco$ery $astly #ore challenging than need be > skipped #eals, added hunger anxieties, #ind "og, experienced ca""eine doubling associated with at least a pot o" co""ee daily, and leaned hea$ily upon others "or support >nsanely, #ore than once > celebrated and rewarded #ysel" with Fust one cigarette a"ter three days, once the early anxieties began easing o"" a bit > knew nothing o" the body+s abilities to rid itsel" o" nicotine (nd ha$ing inter-spaced cold turkey with at least "our NAT atte#pts, > was totally lost 2as nicotine #edicine or was it what was keeping #e hooked3 How could > possibly sel"-disco$er the @aw o" (ddiction $ia one pu"" and relapse when being taught that nicotine was #edicine3 2as > weaker than the hundreds o" #illions who had success"ully stopped3 2as > di""erent3 6ertainly not with respect to what happens once nicotine enters the brain (s Joel notes, it is i#possible to locate any person who relapsed who didn+t introduce nicotine back into their bloodstrea#

,ore >@cuses Coming
(s "ar as relapse excuses are concerned, li"e will pro$ide an abundant supply "or anyone looking "or the# 2e will ha$e "riends or lo$ed ones who will get sick, diseased and die !ying is a nor#al part o" li"e >" the death o" so#eone close to us is an acceptable reason "or relapse then the "reedo# and healing o" nearly a billion now co#"ortable ex-users is at risk 1xpect i#per"ect hu#ans to do the unthinkable 2e change, disagree, so#eti#es break pro#ises, argue, and start and end relationships 1xpect "inancial distress as "ood, #edicine, "uel and li$ing costs continue to rise The loss o" a Fob or inability to work #ay only be an inFury, disease or pink slip away Floods, droughts, "ires, tornadoes, earthKuakes and hurricanes will happen 'eople die, $ehicles collide, sports tea#s lose, terrorists attack and wars will be waged, won and lost @i"e pro#ises loads o" excuses to relapse *ut "reedo#+s pro#ise is absolute >t is i#possible to relapse so long as all nicotine re#ains on the outside 2e each ha$e a 7== percent guarantee o" staying "ree today so long as no nicotine gets inside

and replace#ent nicotine in long-ter# ex-s#okers3 >t #ay take decades be"ore science can untangle relati$e risks and draw reasonably reliable conclusions (s "or any traditional co#bustion-type cigarette 9<. 'ages <-77 9<. February . #ost destructi$e and deadliest "or# o" nicotine deli$ery e$er de$ised. the cigarette3 2e+re told it accounts "or 8=M o" all deaths in de$eloped nations 9<. belie" in the @aw o" (ddiction will therea"ter "ore$er re#ain beyond Kuestion Hope"ully. .. relapse will instill a deep and pro"ound respect "or the power o" one hit o" nicotine to again take the #ind+s priorities teacher hostage Hope"ully. Holu#e B8(7). 8==. )! writes.9<. )any health o""icials wish they could i##ediately trans"er all s#okers to less destructi$e "or#s o" nicotine deli$ery (nd so#e are now strongly ad$ocating it How #any "ewer deaths would occur3 2e don+t really know (lthough #ost har# reduction ad$ocates are extre#ely opti#istic and expect #assi$e reductions.burning tobacco generates #ore than 7B= billion tar particles per cubic inch. 6igarette s#okingG an epide#iological o$er$iew. . January 744. constituting the $isible portion o" cigarette s#oke *ut this $isible portion a#ounts to little #ore than B to ? percent o" what a lit cigarette discharges and what you inhale during pu""ing The re#aining 4=M o" the total output "ro# a burning cigarette is in gaseous "or# and cannot be seen . s#oking is expected to clai# #ore than one billion nicotine addicts by the end o" the 87st century Aespected nicotine toxicologist Hein& 0in&el. JH. 2ald NJ and Hackshaw (J. 2hy !o /ou %#oke3 2hyDuit co#. *ritish )edical *ulletin. what then3 (nd what i" our relapse was to the dirtiest. we+ll i##ediately work toward re$i$ing and strengthening our drea#s and soon start ho#e again *ut i" not..The Journey Home *1 Harm Reduction 2hat i" we do relapse3 2hat then3 Hope"ully. their suppositions ignore the "act that #ost s#okers ha$e already logged years o" tobacco toxin and carcinogen exposure How does their continuing use o" the super-toxin nicotine "actor into the da#age already done3 2hat are the long-ter# risks associated oral tobacco. (ccording to the 2orld Health :rgani&ation. 0in&el. electronic cigarettes.

that you need to buy and use our product because s#oking can kill you. *ero @ . Holu#e 8??(. (ugust 79.<?-.or #ore. Nicorette gu# with tooth whiteners > was told that these sa#ple packs were being sold at sel"ser$ice checkout counter displays in 6anadian beer stores "or one penny How #any ex-s#okers will be te#pted to gi$e it a try while drinking alcohol3 How #any will relapse3 How #uch o" this sa#ple gu# will end up in the hands o" youth3 The second sentence on the back o" each 6anadian sa#ple pack tells s#okers that Nicorette gu# isn+t Fust "or stopping s#oking . the phar#aceutical and tobacco industries ha$e operated under a nicotine #arketing partnership agree#ent since about 74?9 The once secret docu#ents e$idencing their agree#ent are #any.sa"e. keeping #illions who would ha$e success"ully arrested their che#ical dependency hooked and cycling back and "orth between cigarettes and other "or#s o" nicotine deli$ery They are also concerned that har# reduction ca#paigns tossing about ter#s such as .99L also see the "ollowing once secret tobacco industry docu#ents a$ailable at Tobacco!ocu#ents orgG ') 5%( internal #e#o dated . than traditional brands 9<? %o#e public health ad$ocates are alar#ed that har# reduction ca#paigns #ay actually back"ire.). Hu#an Aeproduction. Journal o" the (#erican )edical (ssociation.sa"ety. e#physe#a and circulatory disease.>ce )int. et al. 8==8. *ates . and suggest that neither side #ay directly attack the other side+s products 9<4 9<? @in %. and . 6o#parison o" toxicity o" s#oke "ro# traditional and har#-reduction cigarettes using #ouse e#bryonic ste# cells as a no$el #odel "or prei#plantation de$elop#ent.Fresh Fruit.. >#agine phar#aceutical co#panies do$e-tailing their #arketing with that o" tobacco co#panies in order to #ake continued s#oking easier or #ore con$enient Ha$e you e$er wondered why you ha$e ne$er once heard any phar#aceutical industry stop s#oking product co##ercial suggest that. "or exa#ple in s#oke-"ree areas or in other situations which you wish to a$oid s#oking . 'ages . . don+t buy it >nhaling gases and particles "ro# a burning #ini toxic waste du#p is inherently dangerous and extre#ely destructi$e ( 8==? study exa#ined the e""ects o" s#oke "ro# three brands clai#ing har# reduction upon nor#al e#bryonic ste# cell de$elop#ent >t "ound that s#oke "ro# these so-called har#reduction cigarettes inhibited nor#al cell de$elop#ent as #uch . 8==? 9<4 %ha#asunder *.*< Freedom from Nicotine clai#ing to be less har#"ul than another brand o" burning cigarette.. #ay actually entice ex-s#okers to relapse > hold in #y hand sa#ple packets containing two 8#g pieces o" .3 /ou ha$en+t and likely ne$er will *ut why3 (s hard as this #ay be to belie$e. No$e#ber 84./87/?8. . or .sa"er. Financial ties and con"licts o" interest between phar#aceutical and tobacco co#panies.Nicorette gu# can also be used in cases in which you te#porarily re"rain "ro# s#oking.%#oking causes lung cancer.

!econstructing anti-har#-reduction #etaphorsL #ortality risk "ro# "alls and other trau#atic inFuries co#pared to s#okeless tobacco use. 8==.4BL ') 5%( internal #e#o dated 78/7. while #ortality risk "ro# s#okeless tobacco is no worse than that "ro# an al#ost certainly non-"atal "all "ro# less than 8 stories ../?9..3 >t+s disturbing to see us stoop to educated-guessing when it co#es to li"e or death >t is also disturbing that no serious har# reduction ad$ocate has yet been willing to pro$ide an accurate accounting o" known and suspected har#s associated with chronic nicotine use They know that the a#ount o" nicotine needed to kill a hu#an is 7. January 8==?.. Holu#e <=. *ates P8=8<.44.= #illigra#s $ersus 7= gra#s) 997 /et. the har# reductionist counters by asserting that. 8==.44.L 8nd ') 5%( internal #e#o dated 4/. 99= 'hillips 6H..44?=9L ') 5%( internal #e#o dated 7/88/?B. >ssue 7. 'ages 7-B 997 'olito. like shooting yoursel" in the "oot instead o" the head.99= . et al.*ased on the a$ailable literature on #ortality "ro# "alls. .44?=<L ') 5%( internal #e#o dated 4/. %lotkin T(. *ates P8=8<. *ates P8=8<. et al. 998 %lotkin T(.44?=7L ') 5%( letter dated 78/7. *ates P8B===7. >" nicotine is a de$elop#ental neurotoxicant in ani#al studies. ti#es s#aller than the a#ount o" ca""eine needed to do so (9=-. Holu#e <.. Ti#es )ore !eadly than 6a""eine3 2hyDuit co#./?9. or like Fu#ping "ro# a three-story building rather than one ten stories tall @acking accurate relati$e risk data the#sel$es. Nicotine 7.. *ates PB==?. 8==?. in order to sell s#okers on .?L ') >nternational letter dated 9/8</4?.The Journey Home *) The pri#ary purpose o" their partnership is to ensure the purchase and use o" each side+s dopa#ine pathway sti#ulation products They want you to pay the# to satis"y your dependency+s wanting This book+s purpose is to aid you in arresting it *ack to har# reduction where both sides in the debate appear to be o$erstating their case %o#e opposed to har# reduction ha$e argued that the risks associated with a s#oker trans"erring to oral tobacco is like getting hit by a s#all car instead o" a large truck. *ates P8=8<. *ates P8=8<.44L ') 5%( internal #e#o dated 7=/8B/?9.?4L ') 5%( internal #e#o dated 7/?/??. 'ages 7B8-7./?B..4?L ') 5%( internal #e#o dated B/. *ates P8=8<. #essages already bo#barding the# with a wide array o" te#pting "la$ors being portrayed as $astly sa"er than s#oking They see# unconcerned by an increasing nu#ber o" adolescent nicotine har# studies showing nicotine+s horri"ic toll on the de$eloping adolescent brain 998 @et #e gi$e Fust one exa#ple a#ong #any 1$er wonder why those who started using nicotine as children or early teens tend to ha$e greater di""iculty learning through listening3 P8=8<.sa"er. 'ages 7-74 . )ay 7B.BL also see. (dolescent nicotine treat#ent changes the response o" acetylcholine syste#s to subseKuent nicotine ad#inistration in adulthood. (pril 7?.?B.44./?B. *ates P8=?<. *ates P8=.8L *ritish (#erican Tobacco collection letter dated ?/7/47./?B.94B8<=. *rain Aesearch *ulletin.8.2e esti#ate. we esti#ate that s#oking presents a #ortality risk si#ilar to a "all o" about 9 stories. (7-8). Holu#e . dare we reco##end nicotine replace#ent therapy in pregnant wo#en and adolescents3 Neurotoxicology and Teratology. Har# Aeduction Journal.BL ') 5%( letter dated B/?/47. JA.44.44. deli$ery #any ha$e resorted to "alsely portraying nicotine as being as har#less as ca""eine Har# reduction ad$ocates ha$e also done little to Kuiet concerns about the i#pact o" #arketing upon youth. *ates P8=8<... February 7.4.

. Holu#e 97(. the potential "or relapse and then s#oking yoursel" to death because relati$e risk had ne$er been discussed or explained. et al. will instead sei&e upon the words that "ollow as license to relapse *ut the alternati$e.=== che#icals while oral tobacco releases 8. )arch 84. otherwise they couldn+t sell it They "ocus on dying not li$ing %o#e ha$e resorted to accusing cessation educators and counselors unwilling to incorporate har# reduction lessons into their reco$ery progra#s as ha$ing a .-?7. is totally unacceptable %till. !ece#ber B.. !o Jennedy and 2ax#an know about electronic or e-cigarettes3 2hyDuit co#. Holu#e 8. li$ing e$ery hour o" your li"e as an acti$ely "eeding drug addict They #ust. @J.(94). 'olito JA.** Freedom from Nicotine Aesearch shows that adolescent nicotine disrupts nor#al de$elop#ent o" auditory brain "ibers This da#age #ay inter"ere with the ability o" these "ibers to pass sound. who would ha$e succeeded i" this section had not been included. 'ages ?=. %#okeless Tobacco and %o#e Tobacco-speci"ic NNitrosa#ines. 8==? . 8==. as !r 0in&el notes. #entality >t is as i" they ha$e no appreciation "or the "act that bargaining is a nor#al phase o" reco$ery. Food and 6he#ical Toxicology. they ignore nicotine+s greatest cost o" all. >(A6 carcinogens reported in cigarette #ainstrea# s#oke and their calculated log ' $alues. which will hope"ully be corrected $ia Kuality control 99< Jacobsen. and that cigarettes release #ore than 9. and there #ay be no #ore in$iting bargain "or a drug addict than one which in$ites the# to keep their drug >t+s why it pains #e to include this har# reduction section here at the tail end o" a book entitled FFN-TJH > worry that so#e new struggling ex-user reading this book. resulting in greater noise and di#inished sound processing e""iciency 99< Har# reduction ad$ocates not only ignore the har#s in"licted by nicotine. 99B >(A6 )onographs on the 1$aluation o" 6arcinogenic Aisks to Hu#ans. Holu#e ?4 99. and replace#ent nicotine (NAT) is nicotine.stop or die. 'ages 7<947-7<94? 999 %#ith 6J et al. and trace a#ounts o" tobacco-speci"ic nitrosa#ines (T%N(+s). it would be nice i" we knew the actual relati$e risks in contrasting oral tobacco to NAT but we don+t 2hat is the relati$e risk when co#paring cigarettes to oral tobacco or to electronic cigarettes or replace#ent nicotine3 2e know that cigarettes currently contribute to nearly "i$e #illion deaths annually. June 8==<.BB= che#icals 2e also know that ?7 potential cancer-causing che#icals ha$e been identi"ied in cigarette s#oke 999 $ersus 8? in oral tobacco 99B The only as yet known har#"ul agent in both the new electronic or e-cigarettes (which uses an ato#i&er to create a nicotine #ist)99. 'renatal and (dolescent 1xposure to Tobacco %#oke )odulates the !e$elop#ent o" 2hite )atter )icrostructure.). 8==. The Journal o" Neuroscience.

canker sores with white patches on the tongue or #outh. pins and needles in ar#s and hands. %hi""#an %. di&&iness. would > be able to run "or #ore than a "ew hundred "eet today3 2ould > ha$e #ore teeth3 >" > had allowed #ysel" to beco#e hooked on the cure. recessed. Hughes JA. a rapid or irregular heart beat. '. 8==9L Kuoting. tooth loss. which #akes it nearly i#possible to deter#ine direct and proxi#ate cause 6learly. 'ublishedG )ay 8. sleep disruption. achy #uscles and Foints. di""iculty swallowing. hiccups. additional research is badly needed as we ha$e little long-ter# data "or pure nicotine. "ew concerns co#e anywhere near s#oking+s known risks 6learly. tooth ena#el da#age. bronchitis. uncontrollable "oul s#elling gas that lingers.3 >" #y goal had been long-ter# gu# use instead o" ? to 78 weeks during cessation. 8==? 99? *artosiewic&. heart burn. (s you can see.99? would > ha$e had the #oti$ation to e$entually break "ree "ro# all nicotine. s#okers "ace serious risk o" #any di""erent types o" cancers. as an esti#ated <. 2hyDuit co#. !ece#ber 7. a lack o" #oti$ation.M o" 5 % nicotine gu# users were as o" 8==<. headaches. New /ork Ti#es. . 'olito JA. "acial reddening. ele$ated blood pressure. s#oking+s har#s are $astly greater and "ar #ore li"e threatening than nicotine+s How #any #illions o" additional air sacs would these lungs ha$e today i" >+d per#anently trans"erred #y dependency to nicotine gu# the "irst ti#e > used it in 74?B or ?. sto#ach proble#s and pain. chronic skin rashes and concerns about i##une syste# suppression 99. 7444 when > stopped s#oking3 99. belching. and serious circulatory disease as carbon #onoxide co#bines with nicotine to destroy $essel walls and "acilitate plaKue buildup %#oking+s risks and roughly B=M adult kill rate are well known 2hat wasn+t being studied until recently were the health concerns being expressed by long-ter# NAT users (lthough we still don+t know whether or not NAT user health concerns are in "act directly related to chronic nicotine use. chronic depression. hair loss. online co#plaints a#ong those who ha$e used nicotine gu# "or one year or longer includeG (ddiction with intense gu# cra$ings. bleeding and diseased gu#s. as > did on )ay 7B. ringing in the ears.. tiredness. sore or irritated throat. ( Duitter+s !ile##aG Hooked on the 6ure. a lack o" energy. less precise and less controllable deli$ery3 >" >+d per#anently trans"erred #y dependency to cleaner deli$ery in 74?. "ecal i#paction "ro# dehydration. swollen glands. dry #outh. sto#ach ulcers. gastritis. 'ersistent use o" nicotine replace#ent therapyG an analysis o" actual purchase patterns in a population based sa#ple. scalp tingling. @ong-ter# Nicorette gu# users losing hair and teeth. di#inished sense o" taste. would > ha$e been #ore willing to accept gu#+s slower. anxiety. headaches. se$ere bloating. Faw-Foint pain and da#age (T)J). acid re"lux. Tobacco 6ontrol 8==< No$e#berL 78G <7=-<7. ner$ousness. while the list o" unpro$en possibilities are #any.The Journey Home *" %till. a host o" breathing disorders including e#physe#a. acne. loss o" sex dri$e. bad breath. et al. irritability. as nearly e$ery user has years o" cigarette or oral tobacco exposure. a hea$y "eeling.

that i" a non-pregnant adult. li$e long.you. that you consider atte#pting to adapt to a cleaner "or# o" deli$ery *ut there.one day at a ti#e. you #ay well be the #ost knowledgeable ex-user you+$e yet to #eet >t+s #y hope that you won+t be shy about sharing what you+$e learned with others in need :ne o" li"e+s greatest challenges is penetrating the acti$ely "eeding addict+s thick protecti$e wall o" denial 2e #ay only get a "ew seconds or a single chance be"ore their de"enses tune us out entirely (s with Twitter."! Freedom from Nicotine 2ould > ha$e created 2hyDuit two #onths later in July3 2ould > ha$e #et Joel %pit&er in January 8===3 2ould FFN-TJH ha$e been written3 > don+t know )aybe. we ha$e no business taking credit when they don+t > wish > could say that > endured e$en a single challenge "or you *ut. > pray you ne$er "orget the #ost i#portant lesson o" all (s #y #entor taught #e. patience needed to go the distance and allow yoursel" to sa#ple the a#a&ing sense o" Kuiet and cal# that arri$es once your addiction+s chatter ends Closing Thoughts )y hope is greater than Fust . knowledge is si#ply a tool to be used or ignored /ou are the one who put it to work (nd the glory is 7==M yours (s Joel o"ten re#inds us. breaking and staying "ree >" you+$e read this "ar and ended use. please understand that it+s totally your doing (s with any library. the true #easure o" nicotine+s power isn+t in how hard it is to stop. #aybe not Hope"ully you understand a bit better #y reluctance to suggest that i" you relapse to s#oking nicotine. >+$e done it /ou should *ut #y drea# isn+t about seeing you de$elop the patience to allow yoursel" ti#e to adapt to and re#ain sla$e to a cleaner and less destructi$e "or# o" deli$ery >t+s that you de$elop the .=== words yet Fust one si#ple principle deter#ining the outco#e "or all no nicotine todayC /es we canC *reathe deep. it si#ply isn+t true :nce "ree and co#"ortable. that we are A1(@ drug addicts For us there is no such thing as Fust one. . hug hard. in that we re"use to accept the bla#e when so#eone $iolates the @aw o" (ddiction. as one eKuals all (s "or your ongoing $ictory. what could we possibly say that would #ake a di""erence i" li#ited to a #axi#u# o" 79= characters3 > lea$e you with this TweetG :nce ready to stop. there+s only one rule. but in how easy it is to relapse )ore than 7==.

Things > want to re#ind #ysel" o" on #y one-year anni$ersaryG ? The na#es o" two other acti$e users that >+$e taught the @aw o" (ddictionG 4 The na#es o" two children or teens that >+$e told about the true power o" nicotineG . #onthsG 7 yearG .8 hoursG 7 2eekG 8 2eeksG 9 2eeksG .The Journey Home "1 5hy6uit. The bene"its > noticed during reco$ery includedG . weeksG 8 #onthsG < #onthsG .com Prior ? Table of Contents ? Title Reco.ery Journal0/iary 7 )y nicotine use historyG 8 )y core #oti$ations "or wanting to end nicotine useG < )y reco$ery atte#pt history and the real reason each atte#pt "ailedG 9 ( brie" su##ary o" what the "irst week o" this reco$ery was likeG B The total #inutes daily > spent thinking about wanting to use nicotine atG <= hours .

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