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Table of Contents

About the book

Copyright

About the author

Steps To Quit Smoking

Tips To Quit Smoking

How I Quit Smoking - After Failing to Quit Smoking ...

Warnings

Recommended Products

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About the book

This free book will help you to quit smoking quickly, so read it and apply.

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Copyright

Author

Josef WARDEditor

Josef WARD

Copyright © 2014 Josef WARD

First Published using Papyrus,2014

This book may be purchased for educational, business, or salespromotional use. Online edition is also available for this title.

While every precaution has been taken in the preparation of this book,the publisher and authors assume no responsibility for errors oromissions, or for damages resulting from the use of the informationcontained herein.

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About the Author

Josef WARD is an English instructor and freelance writer. His books haveappeared in numerous publications. She also is a regular contributor to"Quit Smoking In Few Steps"

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Steps To Quit Smoking

1-Realize that tobacco creates a habit on a variable reinforcementschedule. Sometimes, it gets you high. People smoke long after theyhave any expectation of getting high. At some point, you can combine itwith coffee and alcohol, and it still does not work, but you've done it ahundred, thousand, or more times by then, and so they are all habitsmokes. Sometimes, it actually hurts to smoke, and yet people keepdoing it.

2-Find a strong inner determination to stop smoking. Consider making alist of the reasons you're thinking about quitting to shore up yourdetermination. Specific, current, emotion-based reasons are better thanfactual, future-based reasons. For instance, "It's embarrassing to ride theelevator at work smelling like a giant cigarette" is more motivating than "Idon't want to get cancer when I’m 40, 50 or 60."

Get some facts. Look up smoking on the internet and find out thehistory behind it, and what happens to smokers later on in life. You'lllearn about the profit motives behind the industry as well as somemedically gruesome reasons to quit. Also, get the facts about any quit-smoking product or technique you're considering, as research shows thatsome are more effective than others. Your local consumer or communityhealth organization might have comparison charts for you to check out.

3-Be positive and confident that you can successfully quit. You havespent time and energy planning how you will deal with the task ahead byfollowing our tips for giving up smoking. Believe you can and you will doit if you persevere. Use goal accomplishment techniques and regularmilestone rewards to stay focused and committed.

Always start your new life with a sense of excitement and enjoyment.

Give yourself rewards for milestones (1 week, 2 weeks, 1 month, 3months, 6 months, etc.). For example, if you smoked three packs a weekat $4 per pack, after 6 months you would have saved $288, probably evenmore. Reward yourself with that money.

4-Choose a specific quit date. Instead of trying to quit each year on your6

birthday or for your New Year's Resolution, try quitting on a Monday! Andnot just next Monday - but every Monday. That gives you 52 chances in ayear instead of just one chance––making it more likely that you'llsucceed. The Healthy Monday Campaign, a non-profit national publichealth campaign associated with the Columbia University's MailmanSchool of Public Health, encourages people to quit smoking and takeother healthy actions on Mondays.

Between your decision to quit smoking and your "quit date", do notsmoke the same brand. The difference in flavors and chemicals willmake smoking less enjoyable, but not intolerable. Switching brands alsohelps to ‘de-automate’ smoking, which can help you become moreconscious of your habit and increase your chances for success.

Remove all tobacco products, like lighters and matches from yourhome and office. Also, don't even keep a pack of cigarettes at your home,because it will make it easier to start smoking again.

That last step will not help people who have bummed a few thousandsmokes in their life. In that case, refuse to open a pack. Keep it on you forat least a month, and maybe a year, until delaying yourself, distractingyourself, and denying that urge to open your pack is strong.

5- Find a medication or a doctor to help you quit smoking. Nicotinereplacement therapy is one option. Nicotine patches release a steadystream of nicotine into your bloodstream through your skin, and nicotinegum delivers nicotine through the lining in your mouth. Other forms ofnicotine replacement therapy include nicotine sprays and inhalers thatalso work by delivering nicotine to your body. Alternatively, ask yourdoctor about prescription medications to help you quit.

6-Survive the first week. Use a cigarette substitute like mints, sunflowerseeds, toothpicks, and coffee stirrers to help you get used to notsmoking. When you were smoking, your mind and body becameaccustomed to the physical act of smoking, holding the cigarette in yourhand, and putting it to your lips; using harmless substitutes eases thepsychological transition to not smoking.

Get out and about. Doing things to distract you from smoking is agood idea. Play a sport, go to the movies, walk along the beach, catch upwith smoke-free friends for a gaming session, etc.

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You might be able to stop the cravings by doing twenty push-ups orbrushing your teeth whenever you experience a craving.

Place a big fat rubber band on your wrist. Every Time you get a craving,pull the rubber band back and "snap" your wrist, the trigger sensationgoes away w/ the sting of the snap.

Replace smoking by drinking water heavily; be careful not to drink toomuch or it will make your stomach look like a balloon for a few weeks.You may need to stay close to a bathroom.

Have a low-calorie mint instead of a dirty, stinky cigarette.

7-Try abstaining from smoking for a month. Keep telling yourself youwill go back to smoking after that month. Then, when the month ends,decide on whether you really want to go back. The answer should be"no!"

8-Try a novel approach if you're unsure of the cold turkey approach. Donot force yourself to quit! Instead, observe yourself and the habit ofsmoking for a week normally as you usually do. Play with the cigaretteyou hold in your hands and notice how it looks, feels and smells. Thiswill make you aware of yourself in spite of the habit, and will help whenfinally you take control over yourself, because you cannot stop doingsomething you are not even aware of. In most of the cases, the person isaware of buying a cigarette pack, lighting it and puffing out the smokeand stubbing the butt in the end, but is unconscious of his or hersensations while they are happening during the process. Usuallysmokers use smoking to relax or to enjoy the time to think and ponderover something while still feeling the emotion of being in control ordoing something engaging with their hands.

Avoid being over-aware. Just take a normal casual approach and writeit down or make mental notes. Even better, imagine the whole scenarioof "how you will light the next one". This way your mind will now have allthe necessary sequences required to accept the habit and process yourresponse in future.

Because of this focus, you may begin to feel the sour taste in yourtaste buds, or diminishing sense of smell, or anything else that may popup that may entice you to leave it.

9-Get back on track if you slip up. Don't get discouraged if you "slip" and8

smoke while trying to quit. Forgive yourself and try again. The key is tonot give up, no matter how hard it feels.

Pinpoint times, locations, and stresses that trigger an urge to smoke.Think of activities you can occupy yourself with as an alternative.

Tell your friends and family that you're trying to quit. Find support inthose you love the most.

When you feel a craving coming on, take several slow, deep breathsuntil the feeling subsides.

10-For those who believe that no time is like the present, why not quit atthe end of your pack? For every smoke you take, break one and throw itin your toilet. Make it your last pack with a little ceremony, always tryingto keep one, perhaps as a souvenir.

11-Throw all of the cigarettes out and stop buying and them and think ofliving a long life then thinking of dying. Don't hang out with the friendswho smoke or don't go near the people who do.

12-Tell your friends and your family that you don't want to smoke andyou don't want to see tobacco anywhere near you. Your family and yourfriends will try to help you out with that.

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Tips To Quit Smoking

1-Don’t quit quitting. If you cave-in to your addiction, don’t throw in thetowel. Fall-back, re-group, and attack the problem again! Few people aresuccessful the first time through! Even the second or third or more mayfail. But YOU will WIN in the end!

2-Remember it is the cigarettes you smoked that cause cravings, notthose you have abstained from.

3-Try a simple auto-suggestion: "I do not smoke. I cannot smoke. I willnot smoke", and while you are saying it, think of something else to do.

4-Go online and look up former smokers who haven't touched a cigarettein years. There are people who haven't smoked in 50 years or more! Youmight find inspiration or an online pen pal to help you along the way.You can be one of those people who go from an active smoker to a pink-lunged success!

5-Reduce your caffeine intake. When you cease smoking your bodyprocesses caffeine twice as efficiently, resulting in sleepless nightsunless your intake is reduced.

6-When you go to the gas station, you can buy a drink or chips instead ofbuying cigarettes. If you do this every time you go to the gas station, itwill adjust your body to not smoking cigarettes.

7-Consider whether you also have a psychological addiction to smoking.Most people who have smoked for very long do. If you have ever quit forthree days or more, and then gone back to smoking, you are most likelypsychologically dependent. Explore psychological/behavioral smokingcessation programs designed to eliminate triggers and urges to smoke.

8-When you quit smoking, and one way or another, food will taste better,sleep will be easier, exercise will not hurt, and if you have been smokingfor less than twenty years, then you will be able to make your fingerstingle by hyperventilating, you will have more time to concentrate, andyour concentration will be more rewarding, because more oxygen will getto your brain.

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9-Most smokers are extremely addicted to the "hand to mouth" motionthat the brain associates with pleasure or comfort or stress-relief.Unfortunately, that "hand to mouth" action is not replicated by mostnicotine replacement products. A cigarette substitute such as a plasticstraw, or a plastic cigarette can be used for as long as needed withoutthe high cost or bad side effects of nicotine replacement programs. Aplastic substitute can be used absolutely anywhere and everywhere.

10-If you really want to quit, but are finding it difficult, self-hypnosis or ahypnotherapist may be able to help. They can help you to override the'programming' in your mind that has formed the habitual desire for acigarette. For hypnotherapy to work, you have to want to stop smoking;otherwise your habit may come creeping back over time.

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How I Quit Smoking - AfterFailing to Quit Smoking at Least

a Dozen Times

Yes I did eventually quit smoking - been a nonsmoker for over 25 yearsnow. But just so you know - my will power sucks. I'd tried and failed toquit smoking so many times I was embarrassing myself. At least a dozentimes I tried to quit smoking and blew it. Every time. Almost a coupletimes a year over several year's I'd try to quit smoking (New Years beingone of them - of course).

This was back over 25 years ago, from the early 70's to the late 70's. Mostof the time I'd last 2 - 3 weeks.

Once I had quit smoking for a couple weeks --- things were tough ofcourse, the urges and cravings, but I was doing OK dealing with them.Naturally, I was a lot more moody than normal, got angry more often andmore easily. But I was getting through ok, till one night while I wasworking, I looked outside the window from the store I was working at tocheck my car - and it wasn't there. My car had been towed. That waswhat shoved me over the edge - that time.

Naturally the first thing I did when I found out my car was towed waswalk over to a cigarette machine, drop my money in and buy a pack ofcigarettes. Like that was going to help right? But there I was smokingagain.

There were time's I'd quit and thought "well I'll just smoke one, and that'sit" - but of course "one" today, turned into "two" the next. And before Iknew it, I was back to a pack and a half a day.

It was always a problem sitting back and drinking a cup of coffee or abeer - I was always so used to having a cigarette in my hand! I'd beensmoking a lot longer than I'd been drinking coffee or drinking beer!(Having started smoking in 4th grade.) All I could think about was howuncomfortable it felt!

I was uncomfortable after meals because I was used to settling down12

into the couch in front of the tv with a cup of coffee and a cigarette! Sothat was a double whammy! Now I had trouble relaxing after meals -because the cup of coffee was missing something - missing the cigarettein my other hand!

Then there was going to the bar with the guys from the shop. First of all"everybody was smoking"! Then if you're like I was you'd get a beer andplay a game of pool! But every time I'd try to quit smoking I was alwaysuncomfortable because I didn't have that cigarette in my hand! My wholelife became uncomfortable!

One time I even lasted a full month without a cigarette! I remember thatday I blew it like it was yesterday. It was about 7 in the evening, startingto get dark - and I was sitting on a friend's back porch waiting for them toget ready to go out. And I wanted a cigarette.

You can imagine me sitting there arguing with myself - saying (to myself)"I'm an adult - I go to work everyday - I pay my own way - If I want acigarette I can have a cigarette and nobody can stop me!" It'sembarrassing to admit it - but, yes - I talked myself right back into mypack and a half a day smoking habit yet again.

By this time I'd been studying what felt like almost every self-help guru'sbook, how to succeed, mind mastery book out there - almost every bookof this type I could get my hands on - for over 10 years. And 4 mind setsthat I knew were important to me about smoking cigarettes started cometogether in my mind.

I knew it was stupid to smoke cigarettes - I knew the risks, the cancer,emphysema, the damage it does to your skin - making you look olderthan you are. How it was destroying my lungs - filling my lungs up withtar year after year.

I thought about how I wouldn't have to worry about the cancer,emphysema, and other damage I was doing to myself by continuing tosmoke cigarettes if I didn't smoke. And how lousy it was that I evenstarted this habit of smoking cigarettes in the first place.

I spent time thinking about all the good stuff that would happen - all themoney I'd save, that my body would start recovering from the 20+ yearsof being a smoker when I did quit smoking cigarettes. I'd stop smellinglike I'd just walked out of a bar. I'd stop putting my family in jeopardy

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from the 2nd hand smoke.

And finally - what if I could somehow feel like I'd never smoked before,after I did quit. I remembered all the times I'd tried and failed to quitsmoking - and I certainly didn't want to go through that again - when I didtry again to quit. But what if I could somehow - when I tried again to quit- if I could somehow make myself feel like a person who had neversmoked a cigarette before - in their life.

So after spending some time mulling over all this I came up with a planand followed through with it for 60 days. A plan to bring all theseconsiderations together and - hopefully - instill them in my mind. Whathappened after that 60 day exercise went way beyond anything I'd everimagined. And if you can instill these same concepts in your mind youhave a chance to have the same thing happen to you.

I had just walked out of a restaurant in Flint, Michigan from lunch. I tookwhat was left of my pack of cigarettes, crushed them in my hand andtossed it into a nearby trash can - it was the prearranged day that I'ddecided to quit - again. I didn't know what would happen, I didn't knowhow long I'd be able to last this time, but I was going to give it a tryanyway - one more time.

What happened next is still with me today more than a quarter of acentury later.

Right after tossing that pack of cigarettes away I had a thought, "I'd surelike to have a cigarette". Then BAM! Totally out of the blue I got hit withan overwhelming rush of thoughts and emotions that went flyingthrough my head in a flash. It was so intense it actually snapped myhead back.

The best description I've been able to come up with, about how it felt, isthis...imagine a huge dam, picture the Hoover Dam - exploding intomillions of pieces - and imagine all those millions and millions of gallonsof water rushing, crashing down the valley below - ripping awayeverything in its path. That's how powerful it felt. And it was totallyunexpected!

Also totally unexpected was this - my smoking habit was completelywashed away. Like it had never existed. It wasn't like I'd quit - it was like Ihad never, ever, smoked a cigarette before in my life!

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Since that experience I've never had another thought about smokinganother cigarette. No cravings, no urges, nothing. The anger I'd alwayshad to contend with before never occurred. It was just "normal" not tohave a cigarette. Since that experience, I've never had any problem sittingdown and enjoying drinking a beer or cup of coffee, finishing a meal. Andnot once have I ever considered smoking another cigarette since thatday. It's always just felt "normal" not to have a cigarette.

If someone lit up a cigarette around me it had no affect. People couldsmoke around me all day long - and often did - and my mind was totallyoblivious to it. Like the cigarettes didn't even exist. For all intents andpurposes cigarettes actually DIDN'T exist in my world.

Somehow I was able to instill all the concepts described above in such away that I came out of it feeling just like I had never smoked, like I hadnever lit up a cigarette before in my life. Just the dream I was reachingfor.

So if you've tried and failed to quit smoking before - even if you tried andfailed a bunch of times - don't let that stop you from trying again.Remember how many times I'd tried and failed to quit smoking. Morethan a dozen times! If I can do it with my lousy will power - than you canto! This may be just the time you walk away from cigarettes for good andquit smoking permanently!

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Warnings

Don't go crazy! You promised yourself you wouldn't smoke and youneed to develop some self control. Some smokers who try to quit end upsucking the nicotine out of their fingernails. You need to look at yourselfwith a cigarette in your hand. You will never look good no matter howcharming you are.

If you are considering using a nicotine replacement therapy (NRT)product like nicotine patches, nicotine gum, or nicotine sprays orinhalers, be warned that they are also addictive, and people sometimeshave difficulty getting off of the NRT product after quitting. Sprays andinhalers are particularly addictive, because they deliver the nicotine veryquickly. Of the NRTs, patches are the least addictive.*

Taking any smoking cessation drugs can be dangerous, always seekhelp from a doctor before taking such drugs.

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Recommended Products

In this chapter I will share with you some products that I recommend foryou t to quit smoking quickly.

1-Lung Detoxification - Clean Your Lungs And Quit Smoking

There is the Fastest and Easiest Way to Clean Your Lungs of thePoisonous Tar and Dangerous Toxin Build-Up That Could Eventually Leadto Premature Lung Disease, Cancer, or Even Death!

2-Cannabis Coach Quit Smoking Marijuana Audio Program

Sick and Tired of Marijuana Controlling Your Life?

Have You Had Enough, But Can’t Find the Strength To Quit On Your Own?

The Cannabis Coach™ Is Here To help you Stop Smoking Using a provenprogram that works!!

3-Quit Smoking - Stop Smoking With Eft

Quit Smoking Cigarettes With The Help Of Eft. Release The Hold ThatSmoking Has On Your Life. Become A Non Smoker And Save Hundreds OfDollars A Year. Eft Scripts Release The Cravings And Negative EmotionsWhich Prevent You From Quitting Cigarettes.

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