quit smoking the easy way

7/31/2019 Quit Smoking the Easy Way

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Quit Smoking the Easy Way


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Lulu Inc.www.lulu.com

Copyright 2005 by Sallie Stone.All rights reserved.

No part of this book may be reproduced in anyform or by any electronic or mechanical meansincluding information storage and retrieval

systems without permission in writing from thepublisher, except by a reviewer who may quotebrief passages in a review.

Cover design by Hock Ng ofwww.eproductcover.com
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Table of Contents

Introduction: 1

Foreword: 2

Cinnamon Gum: 3 - 4

How Much I will Save: 5 - 7

Relieving Withdrawal Cravings: 8

Triggers: 9

The Best Way to Quit Smoking: Fasting toQuit: 10

The Ritual of Forgiveness: 11

A Masters Word of Advice: 12

Why You Smoke: 13

Youre Ready to Quit: 14

Seeking Balance: 15

Gum vs. Patch: 16

Cold Turkey: 17

Mind Changers: 18

Will I Gain Weight?: 19


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IntroductionIn this book we will be reviewing the

various methods to quit smoking. Some arewell known techniques, some are not; but thepurpose of this book is to introduce people tothe easy way to quit smoking.

It will be the subject of our last chapter. Ifyoure anxious or curious to know what theeasy method is, then you can read the last

chapter first.Our first chapter begins with a little knownsecret to aid in fighting off nicotine cravingswith a product you can find in any drugstore orsupermarket. What is it? Well I don't want tospoil the surprise. It is the topic of our firstchapter.

If youre like me you have tried several

times to quit with little success. I tried thepatch, nicotine gum, and Zyban. I even triedthis elaborate system of putting a pre-madepiece of plastic, a filter on my cigarettes. Thepurpose of this device was to gradually reducethe amount of nicotine. Not a bad idea. Thesefilters are still sold in drugstores today. While

all these methods work people don't alwayshave success with them. We will be discussingthem in the coming chapters along with somelittle known but effective ways to quit. In thisbook you will finally have the information youneed to quit smoking for good.


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ForewordLet's begin our journey together and find

the best method for you to quit. Each chapterprovides a way for you to have your victoryand finally quit smoking for good.

You will be presented with all of the ways toquit smoking known to this author and finallybe taught the easy way to quit smoking.


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How much I will Save

In addition to being a health hazard smokingcosts a lot of money over time. Some peoplehave to repaint or clean their white wallsbecause there is a yellowish tint to the wallsbecause of prolonged and continual exposure tocigarette smoke. Life insurance is moreexpensive for smokers than nonsmokers. Thinkof the money you will save in insurance costs

alone. I have always found this next part to befun. Lets figure out how much money you willsave on smokes if you quit smoking.

______________________________________

How Much You will Save at 3.50 a Pack______________________________________Cigs Per Day Cost per Month Cost per Year

10 $52.50 $630.00

20 $105.00 $1260.00

30 $157.50 $1890.00

40 $210.00 $2520.00

______________________________________

Look in the chart and figure how much youspend on cigarettes a month. Dont forget youcould be doing something else with that money.Here are some suggestions on how to spend themoney you have saved. Of course, you willcome up with your own ways to use the money.

- Save money for retirement in an IRA.


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- Put the money in a college account for yourchildren.

- Donate the money to your favorite charity.

- Go on an expensive vacation.

- Buy new clothes.

- Open a savings account or mutual fund.

- Join a health club.

- Sponsor a child in another country.- Enroll in a yoga class or any class.

Jot down some ways you would like to spendthe money you will save. Dont be afraid towrite in your book. Its your book.

How I could spend the money I saved:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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Relieving Withdrawal Cravings

The toughest part of quitting smoking isresisting the urge to smoke. The desire comesto smoke and immediately we light up anothercigarette. Well, what if I told you that you couldrelieve that craving without smoking. Great,right? You can relieve that desire to smoke witha nicotine inhaler or nicotine gum on the spot.(You have to get a prescription from your

doctor for a nicotine inhaler.)The real way to relieve that craving is to

find an alternative that is safe and natural. Forinstance you could meditate or pray until thedesire leaves. A great meditation is countingyour breath. This meditation can be found inAwakening the Buddha Within by Lama Surya

Das. Lightly close your eyes. Count each inhaleand exhale of breath until you get to ten andthen start over. This will give you time toconnect with your inner power. This meditationalso works well if you are having troublesleeping. Also, you could take one or twoaspirin to help you sleep if the withdrawalsymptoms are keeping you up at night.

With the easy way to quit smoking youwont be bothered with withdrawal symptoms.You will have little or no withdrawal symptomsbecause this method gets the nicotine out ofyour body a little at a time. If you do have anurge to smoke you can chew Big RedcinnamonGum. Cinnamon gum fights nicotine cravings

naturally and wont break the bank.


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Triggers

We all have triggers that make us smoke.Sometimes we smoke because we are mad.Other times we smoke to celebrate, substitutinga cigarette for a glass of champagne! We dothis without thinking about it. It becomesautomatic. In order to quit smoking, we need toidentify these triggers so we wont be temptedto smoke when they arise. Most smokers have

a lot in common when it comes to triggers.Heres a list of times in our lives that we smoke.

- Smoking because others are smoking.

- Smoking because we are happy.

- To relieve anger.

- To relieve anxiety.

- First thing in the morning.

- After a meal.


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The Best Way to Quit Smoking: Fasting to Quit

Most quit smoking books, maybe all of themwont tell you what Im about to tell you next.Fasting is one of the best methods to quitsmoking, if not the best. It will give you whatyou need to quit smoking. A lot of us feel wecant quit smoking but we can. We fast so Godwill give us what we need to finally quit forgood.

You should fast for three days to quitsmoking. Fast on brown rice and water or carrotjuice three days in a row. If you cant fast forthree straight days fast one day a week forthree weeks or as close together as possible.This method can be used cold turkey or withthe method discussed in the last chapter;

although I recommend cold turkey with thismethod.I know this is a short chapter, but please

dont let that make you think it is less importantthan any other chapter. This method will workfor you, all you have to do is try.


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The Ritual of Forgiveness

Smoking is a sin and should be viewed assuch. Most books wont tell you this. They dontwont to make you feel bad or make you mad. Iam telling you this because it was one of thereasons I quit smoking. I felt like my spirituallife was suffering as a result of my smoking.

Its not good to have a sin in your heart.This made me think about another important

component for anyones spiritual life called theRitual of Forgiveness. This ritual frees yourheart. First think about everyone who has everwronged you. Make a list in your mind. Ask Godor a saint in heaven to help you forgive eachperson and why you need to forgive them.Perform this ritual nightly until you have

forgiven each individual.You will find that your heart will becomeunburdened and you will forgive more easily.You will find that you are not only better off notsmoking but that you are better off not holdingresentment in your heart. Getting rid of anyanger will help you to be a calmer person whois ready to quit smoking.


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A Masters Word of Advice

Some people feel they are the exception tothe rule that they are one of the only ones whocant quit. You will find that if you fast for threedays you will be able to quit. A master oncesaid to his disciple who was having a bigproblem that there was a hole in his net, and hejust needed to find it. Well you have a hole inyour net too. Just find that hole and you will be

able to quit.


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Why You Smoke

The only reason you smoke is because yousmoked a cigarette previously. The lastcigarette you smoked put nicotine in your body.This created the need for more nicotine. If youstopped smoking the need for nicotine woulddisappear.

After you quit smoking and the nicotineleaves your body you wont feel the need to

smoke. This time period might seem like aneternity if you quit smoking cold turkey withoutany other method. This can be a recipe fordisaster for some people.

I have provided two alternative methods inthis book. They are fasting and tapering off.The tapering off method is the subject of our

last chapter. It is the method I used to stopsmoking along with fasting.


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Youre Ready to Quit

There are some signs in a smokers life thathe is ready to quit. Here are some signs thatyoure ready to quit.

-You have health concerns. You know youcould die from smoking.

- Youre tired of wasting money.

- Youre tired of bad breath.

- Your clothes smell of smoke.

- Your walls will turn a yellowish tint.

- Your spiritual life is suffering.

- Its not convenient to smoke at work,church or school.

- People are nagging you to quit.

- Your family is tired of breathing in thefumes.

Write Down Some Reasons why you are readyto Quit

____________________________________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Seeking Balance

From a spiritual standpoint we can think ofour bodies seeking balance when we smoke.Deepak Chopra, a well known meditation guruand world renowned author, says that smokersare very spiritual people. He has also said hehas never met anyone who meditates or doesyoga and smokes. Why is that? Well, they arenot seeking balance through drugs or alcohol.

They are getting a natural high and becomingone with their Creator and Higher Self.

One way we can heal our minds and connectwith the divine source is through meditation. Ihighly recommend Chi Kung Meditations: TaoistInner Healing Exercises with Ken Cohen. Wecan replace smoking with meditation in time if

we are patient and have diligence. I highlyrecommend Hatha Yoga because in this practiceyou are becoming a very spiritual being thathas inner peace and clarity of mind. Yoga is alsogood for people with mental diseases such asschizophrenia because the focus is on the body,not the mind.


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Gum vs. Patch

Nicotine Gum is a good quit smoking aid. Itis a behavior modification method. Instead ofenjoying the pleasure of puffing, you arechewing gum to get nicotine in your body. Whileyou are getting used to the idea of not smokingyou still have nicotine in your body so you arenot suffering physically. Psychologically you stillcrave the puffing, which is an oral fixation. This

can be a psychological problem, however, andchewing gum helps an oral fixation.

The Patch is also available as a quit smokingaid. I don't think it is as effective as gum atcontrolling cravings because the medicine(nicotine) is slow released throughout the body,sometimes through a 24 hour period. I have

tried this method, but found more success withthe nicotine gum because I still had cravingswhile on the patch, and couldn't just put a pieceof nicotine gum in my mouth.


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Cold Turkey

Cold Turkey is a widely known method forquitting smoking, but not many people canactually do this, at least the first time. I guessyou could say it's like ripping off a band-aid. It'sbetter to get it over with.

It will take about three days for the nicotineto leave your body, and some say three weeksbefore the physical cravings end. Experts say

you should not drink or eat sweets whilequitting smoking because this can causecravings for nicotine.

Drinking Chamomile tea can help calm yournerves through this process. If you use the coldturkey method you can chew Wrigley's Big Red(cinnamon) Gum to fight the cravings. You may

also want to take Valerian pills found at thedrugstore to calm your nerves. Please consult aphysician before taking natural herbs likeValerian. Don't take natural herbs unlessokayed by a doctor, and especially when youare taking prescription drugs because the herbor herbs can interfere with your medicine. Alsoremember all natural on the label doesn't

mean it's safe.You might also want to consider getting a

prescription for Wellbutrin, now called Zyban,for smokers. This drug reduces nicotinecravings. The first week you take the medicineyou continue to smoke. This gives the bodyenough time to get used to the Zyban so it can

work properly. Then you quit cold turkey.


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Will I Gain Weight?

Some people gain weight when they quitsmoking, usually no more than ten pounds.Gaining weight is a small price to pay for quittingsmoking.

However, you dont need to gain weightwhile quitting smoking. Its not a good idea toreplace smoking with overeating. Theres noneed for this. It wont make the withdrawal

urges go away, and the extra weight wont makeyou happy.

If you do gain weight while quitting smoking,go on a diet. I think the best diet out there isWeight Watchers. Counting calories is not thathard to do. You can replace regular soda withdiet soda. Small changes like that will make a

world of difference if you do gain weight.I didnt gain weight while quitting smokingbecause I went on a diet while I was quittingsmoking. I just count calories and consume onlyabout 1,200 calories a day. I will do this until Imeet my weight goal. I keep a journal of howmany calories I consume each day. I record myweight each day. Weigh yourself at the same

time each day.


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Rationalizations not to Quit

- You may feel that smoking helps you to eatless.

- Your friends and family smoke.

- It relaxes you.

- It helps you to deal with stress.

While all of these are valid reasons not toquit smoking they arent good enough. Thereare too many reasons why you should quit. AsIve said before smoking was ruining my spirituallife. That reason alone forced me to quitsmoking and Ive never regretted it since.


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Support Groups and Workshops

Attending a support group may be what youneed to quit smoking. There is a wonderfulsupport group called Nicotine Anonymous.Nicotine Anonymous is a 12 step program similarto Alcoholics Anonymous. The program asks youto surrender your will to a higher power. Youcan find a meeting in your area by visitingwww.nicotine-anonymous.org.

Some cities and towns have quit smokingworkshops. These workshops often charge a fee.You may be able to find one at your localhospital.
http://www.nicotine-anonymous.org./http://www.nicotine-anonymous.org./


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Substitutes

Most quit smoking experts will tell you not tosubstitute anything with smoking. This includescandy and gum. Sugar can add to your cravingfor nicotine. I have advocated using cinnamongum in a previous chapter, but that is becausethe cinnamon fights cravings. As a general rulehowever it is not good to substitute candy orgum. This can prolong the quitting process.

Instead of quitting and just forgetting aboutsmoking, you are prolonging the process. Youdont need anything to replace smoking. Youdidnt need any replacement before you startedsmoking and your goal is to get back to the wayyou were before you started, or maybe new andimproved.


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Will my Personality Change?

Some people who want to quit smoking feartheir personality will change. Well this is silly! InBuddhist philosophy there is a concept ofimpermanence. The feeling is that we areimpermanent beings and that we change. Thegood part about being impermanent is that youcan change for the better by stopping smoking.


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Titration

Titration is the blending of sedatives withnicotine. Nicotine is a stimulant that gives youan up feeling. That explains why so manysmokers feel they need to drink to relax. Peopleoften say that smoking is relaxing, but if thatwere the case they wouldnt find a need todrink, even though they smoke everyday. Youwill find that once you quit smoking, you are

more relaxed because you wont have thatstimulant in your body. Its like caffeine, itdoesnt relax you it stimulates you. Dont usetitration.


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Withdrawal Symptoms

Smokers can experience withdrawalsymptoms two - ten hours after smoking theirlast cigarette. These symptoms include:

- Anxiety.

- Mood Swings.

- Depression.

- Irritability.

- Disorientation.

- Anger.

- Hunger.

-Headaches.

Thats why a medication like Zyban is helpful

during the withdrawal stage because medicationoften relives these symptoms. I wanted toescape these symptoms; thats why I quit bytapering down and fasting.


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Recognizing Poor Times to Quit

There are some poor times to quit. Stressfulperiods in your life are poor times to quit. Youmay be studying for a final exam or justexperienced a breakup. This is not the right timeto quit.

My method is so easy to use that you canbegin to quit smoking the next day after youlearn about it. This is not to say that you should

make excuses not to quit. Waiting for a vacationwont work. You will get on your vacation anddecide you dont want to ruin it by quittingsmoking. The easy way to quit smoking is totaper down.


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The Easy Way to Quit Smoking: Tapering Down

Well, you made it to the last chapter. I hopeyou found the previous information helpful todetermine which method of quitting smoking youprefer.

The easy way to quit is new andrevolutionary. You will quit smoking graduallywith this method, and eliminate the sufferingthat occurs with cold turkey. The plan is simple;

all you do is take away one cigarette a day untilyou are left with none.

First determine how many cigarettes yousmoke a day. Let's say youre a heavy smokerand you smoke two packs a day. That's 40cigarettes. On the first day you start the easyway you will smoke 39 cigarettes, the second

day 38 cigarettes, on the fourth day 37cigarettes. It will take you 39 days to get justone cigarette for the day. The next day yousmoke none. Now what have you done really?Cut back? No, you have gradually taken thenicotine out of your body and you have givenyourself ample time to get used to not smoking

because you have done it in a gradual pace.As you cutback, you have more and moretime between cigarettes. So you will have to dosome math. Figure out how many hours you areawake a day. Then keep in mind the number ofcigarettes you are allowed for that day accordingto the easy way. Say you have 20 cigarettesallowed for the day and you are awake 16 hours

a day. You multiply 60 x 16 and you get 960.


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Then divide 960 by 20 and you get 48. Thatmeans you can smoke 1 cigarette every 48minutes for the day.

Use the pages that follow this chapter tokeep track of your progress. If you smoke 20cigarettes a day, start day one 19.This part ofthe book will help if you forget how manycigarettes you are allowed for the day when youwake up. Just look at your book. If you mess up

and smoke more than your supposed to on oneday just go back to the original plan and smokewhat you are allowed the following day.

If you smoke more than forty cigarettes aday you can still start with 39 in the book. Youwill have a withdrawal period but it will be worthit to quit smoking in a shorter period of time. Or

you can use your calender to track yourprogress. Just mark each day of your calenderwith the number of cigarettes allowed until youget to one.

The first day you go without a cigarette willbe much easier than cold turkey because youhave cut down gradually while getting use toless and less nicotine.

Okay now you are finished. Your lastcigarette was yesterday. What do you do if youhave a nicotine craving? Chew Big Red(cinnamon) gum, of course. Dont chew the gumuntil you have completely quit smoking. Why?Well its something to look forward to. It shouldnot be used in conjunction with smoking because

it defeats the purpose of stopping the cravings.


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Of course you can chew the cinnamon gum ifyou really think you need to before you arecigarette free.


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Goal

39______

Smoked

___Reason to Quit #1

I need to quit for my health.


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Goal

38______

Smoked

___Reason to Quit #2.A good reason to quit is so I wont burn holes

in my car anymore.


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Goal

37______

Smoked

___Reason to Quit #3.

I should quit so I can sit in non-smoking orsmoking sections in a restaurant.


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Goal

36______

Smoked


I want a better spiritual life.


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Goal

35______

Smoked


I want my spouse to be pleased with me.


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Goal

34______

Smoked


My clothes smell like smoke.


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Goal

33______

Smoked


My hair smells like smoke.


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Goal

32______

Smoked


I want fresh breath.


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Goal

31______

Smoked


My car smells like smoke.


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Goal

30______

Smoked


Im sick of waiting for a smoke break at work.


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Goal

29______

Smoked


I dont want to be out of breath while hiking.


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Goal

28______

Smoked


Im tired of sitting in class wanting a cigarettewhen I should be concentrating.


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Goal

26______

Smoked


Ill save lots of money.


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Goal

25______

Smoked


A good reason to quit is Ill have more energy.


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Goal

24______

Smoked

___Reason to Quit # 16.

My heart rate and blood pressure will be lower.


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Goal

23______

Smoked


I want to set a good example for my children.


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Goal

22______

Smoked


I will lower my chances of getting a smokingrelated disease.


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Goal

21______

Smoked


I dont want my face to age faster due tosmoking.


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Goal

20______

Smoked

___Reason to Quit # 20.

I dont want more hair on my face caused bysmoking.


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Goal

19______

Smoked


I want to live longer.


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Goal

17______

Smoked


I need to quit for my health.


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Goal

16______

Smoked


A good reason to quit is so I wont burn holes inmy car anymore.


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Goal

15______

Smoked


I should quit so I can sit in non-smoking orsmoking sections in a restaurant.


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Goal

14______

Smoked


I want a better spiritual life.


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Goal

13______

Smoked




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Goal

12______

Smoked




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Goal

11______

Smoked


My clothes smell like smoke.


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Goal

10______

Smoked


My hair smells like smoke.


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Goal

9______

Smoked


I want fresh breath.


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Goal

8______

Smoked


My car smells like smoke.


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Goal

7______

Smoked


Im sick of waiting for a smoke break at work.


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Goal

6______

Smoked


I dont want to be out of breath while hiking.


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Goal

5______

Smoked


Im tired of sitting in class wanting a cigarettewhen I should be concentrating.


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Goal

4_____

Smoked

___Reason to Quit#13.

I dont want others to breathe in second handsmoke.


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Goal

3______

Smoked


Ill save lots of money.


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Goal

1______

Smoked

___

quit smoking the easy way

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