Quitting Smoking - The Most Important Rule for You to Remember

This online quitting smoking book is free for you

to read, print etc though not to reproduce in
online form! The most important rule is this -
"obody is trying to make you do anything#
$lease don%t think the author is trying to preach
or patronise# &e are not trying to make you feel
foolish by presenting facts and ideas about
smoking# If you decide to press that internal
%quitting smoking button% then that 'ill al'ays
be your choice and you 'ill do it on your o'n
terms# If this book and &ebsite help you to stop
then that%s a bonus#
2
(i)ing *p Smoking
%There is absolutely nothing to gi)e up# There is
no genuine pleasure or crutch in smoking# It is
+ust an illusion like banging your head against a
'all to make it pleasant 'hen you stop#%
Allen Carr - Quote from The easy way to stop smoking
3
,oes Smoking (i)e You $leasure - ,o you .n+oy Smoking/
If the ans'er is yes then 'hat is it you en+oy/ If
it%s the taste then there%s no need to inhale
because as I%m sure you%re a'are, all of your
tastebuds are in your mouth and guess 'hat/
They%re all clogged up 'ith tar# &hen you
become a non-smoker e)erything really 'ill
taste better# .)erything 'ill smell better too# The
last t'o points come 'ith a cast-iron guarantee0
4
So &hat .lse ,o You .n+oy 1bout smoking/
You really should think long and hard about this
because you need to be able to e2plain it to
someone else 'ho hasn%t e2perienced it before#
You need to be able to e2plain to a teenager 'ho
has ne)er smoked before +ust 'hat it is that he
or she is going to en+oy so much# 1nd then 'hen
they start to cough and splutter you need to be
able to e2plain 'hy they%re not doing it properly#
It sounds ridiculous doesn%t it/ 3ut then, if
smoking is en+oyable, shouldn%t it be en+oyable
to someone 'ho hasn%t done it before/ .n+oy
quitting smoking0 It makes more sense, doesn%t
it/
5
The Truth 1bout Smoking
4ere%s the real truth 1bout Smoking# If you
ha)en%t done it you can%t en+oy it# The pleasure is
not pleasure at all - it%s simply the feeling of
topping up the nicotine in your body# The first
time you smoked it smelt, tasted and felt a'ful#
It actually still does0 Your mind is +ust disguising
the fact from you - stop for a fe' days and then
light a cigarette0 You%ll soon notice the illusion
disappear# It 'ill taste nasty, +ust like it al'ays
did in reality#
6
5acts 1bout Smoking - Is Smoking 1ddicti)e/
"icotine is generally thought of as an addicti)e
substance# 4o'e)er do you actually realise ho'
long it takes for nicotine to lea)e your body after
you stop smoking/
The truth is it%s +ust a fe' days# 1nd once it%s
gone you can%t scientifically be addicted# If you
can stop for t'o or three days then you can be
confident 'hat you are left 'ith is a strong habit
'hich you probably associate 'ith other
e2periences - socialising, drinking coffee, dri)ing
etc### etc### etc###
7
.)eryone is ,ifferent - Stop Smoking 5orums
3ecause e)eryone is different, you can be sure
that people smoke for different reasons# It
follo's then that e)eryone 'ill ha)e their o'n
%best 'ay to quit smoking% There are many
helpful and friendly forums on the internet
dedicated to ad)ice and help 'ith quitting
smoking# There may be someone there +ust like
you .2cept, of course, they found their 'ay to
quit smoking0!
8
The .ffect of Quitting Smoking - The 5irst 5e' ,ays
The first fe' days can be uncomfortable because
your body is losing the nicotine# Its important to
understand this, maybe pamper yourself a little#
1l'ays look for the positi)e angle 'ith smoking
cessation# This isn%t your body 'ithdra'ing, it%s
your body shedding the harmful to2ins and
poisons# 6nce those first t'o or three days are
o)er you are not dealing 'ith any kind of
addiction, +ust a habit#
5ind someone 'ho has successfully become a
non-smoker and ask them ho' the first fe' days
'ere# They%ll probably tell you they 'ere fine#
$art of the )ery positi)e process of becoming a
non-smoker#
9
Smoking 5acts - 3ut I 7no' Someone &ho Stopped Smoking and 5ound it
Really 4ard0
&illpo'er in)ol)es gi)ing up smoking e)en
though deep do'n you don%t really 'ant to#
8hoice means gi)ing up smoking because you
choose to# The problem 'ith 'illpo'er is that
people tend to find themsel)es thinking
constantly about the one thing they shouldn%t be
%cigarettes%# It is because they still feel they are
depri)ing themsel)es of something and no one
'ants to be depri)ed0
$eople 'ho stop through choice and stop
permanently tend to not think about smoking
and if they occasionally do then it%s to think
about the benefits of not doing it# 1sk them0#
10
&hy is &illpo'er such a hard 'ay to Stop Smoking/
&hen you use 'illpo'er to stop smoking you
end up creating an internal battle# 1nd guess
'ho you%re battling against/ That%s right -
Yourself# So, of course, you%)e got a pretty
formidable opponent 'ho +ust happens to ha)e
+ust as much 'illpo'er as you# So forget
'illpo'er and start thinking about 'hat you
really 'ant#
11
&hat do you Really 'ant/
4ere%s a tip that often helps# 5irst, 'rite do'n
your reasons for 'anting to stop smoking# 1nd
then turn them all into positi)e reasons# 5or
instance, if one of your reasons for stopping is to
%not get ill% then change that to %en+oying good
health%# Your list 'ill probably include reasons
such as9
To en+oy good health
To be fit and energetic
To ha)e more money and en+oy more holidays
etc#
12
&ays to Stop Smoking - &hy Stop This &ay/
The established 'ay to stop smoking is using
'illpo'er, all the leaflets tell you so# You need
'illpo'er, you need nicotine patches, gum and
it%s going to be )ery difficult# &ell stage : of
gi)ing up easily is to get the nicotine out of your
body and patches, gum etc seem to do the
opposite i#e# they keep putting nicotine into your
body#
&hat 'e ha)e found time and time again is that
the people 'ho are successful at stopping
permanently are surprised at +ust ho' easy it
'as# This does not understate 'hat an incredible
achie)ement it is to stop, it is simply an
obser)ation that it does not ha)e to be difficult#
13
So &hat is Stage ;/
Stage ; is simply en+oying your life and li)ing it
in a more healthy and energetic 'ay#
1s pointed out earlier, 'illpo'er tends to focus
on 'hat you are depri)ing yourself of#
1s you are no' a'are, you are depri)ing
yourself of 13S6<*T.<Y "6T4I"( other than
"icotine and Tar and all the other nasty things in
Tobacco products#
14
4o' to 3reak the Smoking 4abit/
3reaking a habit can be simple - you +ust create
a ne' one and then practice it again and again#
If you%)e smoked for any period of time then you
ha)e probably practised the smoking habit
thousands of times# .)ery time you think about
it, you practice it# Ironically, 'hen you try to not
think about it you also practice thinking about it#
To understand 'hat I mean, try not thinking of
one of your schoolteachers# Impossible, is it not/
.)ery time you start to think about smoking +ust
re)ert to thinking about something else - the
positi)e benefits of stopping, health, happiness,
being in control, smelling fresh etc# If you notice
a dark thought, turn it into a bright one#
15
1ffirmations for Smoking 8essation
Many people benefit from using affirmations to
help de)elop a ne' habit 'hich is, let%s face it,
'hat you are doing# In the past you%)e
unconsciously been practising such affirmations
as %I%m a smoker%, %I%m an addicti)e personality%,
%smoking rela2es me%, %I al'ays ha)e a cigarette
in the morning% and so on#
4o' about a ne' affirmation %.)eryday I%m
getting healthier, happier and richer%, 8hoose
your o'n affirmations for stopping smoking and
practice them e)ery time you start to think about
smoking or e)en notice someone else doing it# It
'ill soon become second nature#
16
4ealth 3enefits of Quitting Smoking
%4eart attack risk drops to the same as a non-
smoker three years after stopping smoking%
Source 1sh#org#uk - Top := Tips for stopping
smoking
17
6ther 4ealth 3enefits of Stopping Smoking
The fact is your health impro)es the moment you
stop smoking# .)ery night you stop smoking
'hen you fall asleep and, 'ithin hours, your
body is clearing out the tar and other to2ins#
Imagine the health benefits after a 'eek, a
month a year# It 'on%t be long before you are as
healthy as if you ne)er smoked# This is ama>ing -
but true#
18
You &ill <ook and 5eel 4ealthier
Imagine ho' clean your skin 'ill feel# Your skin,
your hair and your clothes 'ill all smell fresher
as 'ill your house and your car# 1 lot of people
can%t imagine 'hat it 'ould be like to be a non-
smoker# &ell, unless you started on the day you
'ere born, you%)e already got plenty of
e2perience of 'hat it 'as like to look and feel
like a non smoker, probably si2teen years or so#
19
The 8ost of Smoking
Smoking ;? cigarettes a day for ;? years in the
*7 'ill cost you @A;,:;?# 8on)erted into *S
dollars that%s BCD =?? correct con)ersion in May
;??A!#
Many clients 'ho come to us to stop smoking
claim that money isn%t a reason to stop# 6f
course, compared to your health it absolutely is
not but then perhaps you might like to spend a
fe' minutes planning 'hat youEd like to do 'ith
all that money because, like it or not, it%s a fact
that you 'ill sa)e that much#
Source for figures - ash#org#uk!
20
&hen is the 3est Time to Quit Smoking/
The best time to stop smoking is 'hen it feels
right for you# ,on%t let anyone tell you it can%t be
done, including yourself# The problem 'ith
setting a date for the future is that it stops you
from dealing 'ith it no'# It also doesn%t allo'
for the possibility that maybe you 'on%t 'ant to
stop that day# 5orget birthdays, ne' years e)e
etc and stop 'hen it%s right for you# Stop on the
day that%s right for you0 Ideally make that today,
you%re ob)iously already thinking about it#
21
Success or 5ailure 'ith Quitting Smoking
There is no success or failure# There really isn%t#
If you 'ant to stop, rest assured you 'ill# You
may +ust need to find the right time and the right
'ay for you# 1sk someone 'ho has stopped
successfully and easily and they may 'ell tell
you that they had to try a fe' times# The secret
is to ne)er stop trying# Many authorities 'ill tell
you that it%s essential to use 'illpo'er and to
buy patches and to stop on a particular day# &ell
fine, maybe that%s the 'ay that 'ill 'ork for you#
If it doesn%t then for goodness sake don%t see it
as a failure# Fust try something different and
keep doing that until you stop easily and
permanently# 8ome back and read this book
again# It may make more sense ne2t time#
22
&hat about Gyban and smoking cessation drugs - ,o They 'ork/
3upropion is the acti)e ingredient in Gyban# It
'as originally marketed as an anti-depressant
and for this reason it is absolutely essential that
you go to your doctor to ha)e Gyban prescribed#
There is e)idence of it helping smoking cessation
but in some cases it is medically inappropriate#
Seek medical ad)ice before taking it#
23
"atural &ays to Quit Smoking - 4ypnosis, 4ypnotherapy
4ypnotherapy has helped a great many people
stop smoking and its ma+or benefits are that it%s
natural, relati)ely cheap and doesn%t in)ol)e
pumping nicotine into your body# You%ll hear on
some 'ebsites that there is no clinical e)idence
for its effecti)eness# ,on%t belie)e a 'ord of it#
The problem is that the kind of research methods
used to in)estigate pills and patches is not
appropriate for assessing hypnosis# $hone a
local hypnotherapist# 4a)e a chat 'ith them# 1sk
them ho' it 'orks, 'hat their approach is etc#
You ha)e nothing to lose and of course %It might
'ork0 - It has for many others%
24
Smoking 8essation and &eight (ain -
,o $eople (ain &eight 'hen Quitting Smoking/
If you eat more calories than you burn off you
put on 'eight# &hen people stop smoking they
find )ery quickly that their sense of taste
impro)es and so you 'ould be forgi)en for
de)eloping an appetite# 3ut the fact is that the
only reason for putting on 'eight is that you
ha)e gi)en up using 'illpo'er and still feel you
are depri)ing yourself, therefore you substitute#
This means using something else to take o)er
from the smoking habit# If you remind yourself
of all the 'onderful reasons to stop smoking and
celebrate the gift of health and happiness then
you 'ill ha)e no need to substitute anything#
<ong term non-smokers tend to be fitter and
healthier and to 'eigh less than smokers#
25
&hy &ould You &ant 1n 1lternati)e/
<ook at 'hat you lose9 the smell, the taste, the
coughing and 'hee>ing, the feeling of being out
of control, not being able to run half a mile, the
e2pense, etc###etc### You gain your health, fitness,
self-respect, financial and social re'ards#
&hy on earth 'ould you 'ant an alternati)e/
You lose "6T4I"(
26
3ut it 4elps Me to Rela2, 8oncentrate, focus, be happy, be creati)e etc###!
It does none of these things# Smoking does not
help you to rela2 in fact, scientifically speaking,
it does quite the opposite# Smoking does one
thing and one thing only - It satisfies the need
for nicotine 'hich your body has from the last
one you put out# 1sk yourself this, if you had
ne)er e)er had a cigarette, if you had ne)er lit
that first one, 'hat 'ould a cigarette do for you/
8ome on, be honest0
27
4o' to Stop Smoking - 8utting ,o'n
8utting do'n is )ery much like using nicotine
replacement products, you ne)er actually stop
putting nicotine into your body until you stop
completely# The sooner you get to stage ; the
better and the only 'ay to do that is to put out
that last cigarette#
28
Quitting Smoking - The &ithdra'al Symptoms
This is a )ery interesting one# Those 'ho use
'illpo'er and make gi)ing up smoking a
personal battle tend to report lots of 'ithdra'al
symptoms but the symptoms are often quite
)ague# 1 common one is irritability# &ell it%s not
unheard of for someone 'ho is being denied
something they really 'ant to be irritable# The
fact is that if you can get yourself to the place
'here 'hat you 'ant and desperately 'ant!
are such things as happiness, health, personal
success, fitness, money etc, the feeling of being
depri)ed goes a'ay# In fact, you are filled 'ith a
feeling of success and achie)ement# "othing to
'ithdra' from# This e2plains 'hy people
stopping smoking the natural 'ay report that
they find it surprisingly easy#
29
$ermanent and "atural Smoking 8essation
T'o things that people using 'illpo'er often
forget to do9
:# Make it a permanent commitment - Rather
than saying %I am becoming a non smoker for
e)er and remo)ing all of the unnecessary
pressures and doubts, people often use such
phrases as %I%ll gi)e it a go% or, %I%ll stop for a
'eek and see ho' I feel%
;# *se their incredibly po'erful imagination to
help them succeed# In fact they often acti)ely
s'itch off their imaginations#
30
*sing your imagination to help you Quit Smoking
&e ha)e fi)e senses 'hich 'e use to make
sense of the 'orld# &e can also use these fi)e
senses in our imagination# 1nd remember, the
reason 'e ha)e imagination is to facilitate
change# "o' try this short e2ercise# You might
'ant to practice it often 'ith your eyes closed
until it becomes )ery natural#
Imagine that you%)e quit smoking for a year#
&hat 'ill you look like/ Imagine your skin
looking and feeling healthy, a look of freedom
about you# 4o' 'ill it feel to be that successful/
Think about ho' fresh and clean your skin,
clothes and hair 'ill smell# Think about ho'
great food 'ill taste# *se all of your senses to
create your o'n incredible future# &hat starts in
the imagination can soon become real#
31
$ictures of the 4armful .ffects
&e%)e all seen pictures of lungs remo)ed from
deceased smokers# They resemble something
offered at a bad barbecue and pictures like these
display the true horror of 'hat cigarettes do to a
human body# The problem is that as 'ith ads on
TH that sho' terminal cancer patients or
photographs of gra)estones etc, these pictures
of the harmful effects of smoking create fear#
1nd fear is not al'ays a helpful force for
becoming a non-smoker# 6ften it makes smokers
reach for a comforting cigarette#
32
4o' do you .2perience the Smoking 4abit/
Some people think of the smoking habit as an
annoying )oice in the back of the mind# %(o on,
ha)e a cigarette, one 'on%t hurt%# Some people
notice it as more of a feeling like hunger or
thirst# Some people e2perience the sensation of
'anting to smoke as a big %smoking picture% in
their mind that 'on%t go a'ay until they light up#
1llen 8arr, in his book %The .asy &ay to Stop
Smoking%, describes it as an itch that needs to be
scratched# 4o' do you kno' 'hen you 'ant a
cigarette#
33
4o' to gi)e up smoking - Summary So 5ar
:# Make a list of your outcomes as a non-smoker#
In other 'ords 'hat 'ill be the 'onderful
benefits you 'ill en+oy#
;# *nderstand that you get nothing from
smoking# If you%d ne)er lit one you%d ne)er 'ant
one and soon you 'ill be back in that situation#
A# If you e)er think about cigarettes,
immediately repeat to yourself your personal
affirmation I am getting healthier and healthier
or 'hate)er 'orks for you! 1t the same time
remind yourself of all the 'onderful gifts you are
gi)ing yourself#
34
The 4ealth 3enefits of Quitting Smoking
Smoking is assumed to cause cancer and heart
disease# There are no' strong links bet'een
smoking and diabetes# 6ne of the great benefits
of quitting is that you no longer need to 'eigh
up the odds, 'onder about 'hich one might get
you first# You 'ill be free from all of this# Fust
remember to focus on 'hat you do 'ant# You
can do it0 <ots of people ha)e already done it#
35
3ut Smoking is Rela2ing, isn%t it/
Smoking is not rela2ing - It is stressful# 1sk a
doctor, they 'ill confirm it for you# &hen you
stop smoking you body displays more symptoms
of rela2ation, so long of course as you don%t
belie)e you%re depri)ing yourself of something
'hich 'ill al'ays be stressful# If life is hectic
and stressful then there are many appropriate
and healthy 'ays to rela2 including e2ercise
'hich 'ill seem far easier once you%)e stopped#
Some smokers keep fit any'ay, but then 'hen
they stop they get much fitter again#
36
&hy ,oesn%t Smoking 7ill More Quickly/
Smoking can be thought of as a slo' 'ay of
killing you# Smoking is full of to2ic poisons#
"icotine itself is a to2in, a fertiliser like ,,T#
$acket cigarettes contain thousands of poisons
including arsenic, ben>ene and carbon mono2ide#
6ur bodies are 'ell equipped to deal 'ith
poisons in small amounts and on a temporary
basis# This makes us adapti)e and is useful for
our sur)i)al as a species, but make no mistake
about it, if you keep introducing these poisons
into your body long enough, they 'ill kill you#
37
3ut I 8ould 3e Run 6)er by a Truck Tomorro'0
Yes, you could but 'hat on earth is the rele)ance
of that belief# You may 'ish to question beliefs
'hich harm you# If I told you that I 'as going to
run in front of trucks 'earing a blindfold and
ga)e my reasoning as %&ell I could die from
smoking related disease tomorro'%, you 'ould
be e2cused for thinking that 'as rather foolish#
38
1fter .ffects of Quitting Smoking
1fter stopping smoking, you%re blood pressure
and blood quality 'ill impro)e# Your body 'ill
start to shed to2ins# You 'ill be able to breathe
more easily and your health 'ill recei)e a boost#
You 'ill ha)e more money in your pocket e)ery
day# 6ften, the most significant benefit reported
by e2-smokers is the sense of being back in
control - no longer at the mercy of a habit1
'hich gi)es absolutely nothing in return
1fter stopping smoking, you-re blood pressure
and blood quality 'ill impro)e# Your body 'ill
start to shed to2ins# You 'ill be able to breathe
more easily and your health 'ill recei)e a boost#
You 'ill ha)e more money in your pocket e)ery
day# 6ften, the most significant benefit reported
by e2-smokers is the sense of being back in
control - no longer at the mercy of a habit1
'hich gi)es absolutely nothing in return#
39
1 "e' (eneration of Smokers - 3reaking the 8ycle
Smoking is becoming less acceptable in &estern
culture and so this means that less children are
taking it up# The best 'ay to minimise the
chances of your children taking up smoking is to
stop yourself# Research sho's that children are
far more likely to smoke if their parents do so#
3y stopping you are potentially stopping the
cycle# This is probably the greatest benefit of
quitting smoking# Think about it, children learn
from others# 1nd children don%t much like being
told %I%m doing something but you mustn%t do it#%
To a child, that makes it challenging and
e2citing#
40

Your "e2t 8igarette 'ill 8ost You @=? ???
This is 'hat you need to remember as a non-
smoker# &hen you first started smoking, you
could be e2cused for belie)ing that you 'ould
only smoke for a 'eek or t'o and perhaps you
didn%t e)en pay for them then# %I 'on%t buy any
myself, that 'ay I%m not a proper smoker0% 3ut
that first cigarette 'as led to all the others and
all the relati)e cost, financial and other'ise#
<uckily, you 'on%t ha)e that e2cuse again# Fust
one cigarette is impossible# 1s soon as you
smoke one you start the 'hole process again# If
you e)er think about lighting that first one, +ust
remember your affirmation and your 'onderful
future#
41
4o' to Quit Smoking - .motion Hersus <ogic
Talking of that first cigarette you e)er smoked,
I%m sure it 'asn%t a logical decision# I bet you
didn%t sit do'n 'ith a piece of paper and 'eigh
up the pros and cons of smoking# 6f course not,
it 'as an emotional decision %It felt right0% You
probably felt cool, or part of the cro'd# This is
another serious fla' 'ith 'illpo'er and
determination# It is a logical approach to
stopping# It is basically saying %I%m stupid,
smoking is stupid therefore I%m going to stop
e)en though I don%t really 'ant to!%
*sing the approach outlined in this book, you are
finding your o'n 'ay to stop# 3ecause it 'asn%t
a logical choice to start then it 'on%t be a logical
choice to stop - It 'ill +ust feel right0
42
Stop Smoking Tips - (et 1ngry
(et angry at the fact that (o)ernments make
many billions from smoking ta2 and then spend a
fe' million on scary ad)erts supposedly to make
you stop# (et angry 'ith tobacco companies for
spending billions on highly effecti)e marketing
campaigns to start people smoking and to keep
them smoking# (et angry about people saying
you should be at the back of the cue for hospital
treatment 'hen your smoking ta2 has paid for
that hospital# &hen you%)e finished being angry,
+ust stop smoking, then you don%t need to be
angry any more# These things 'on%t concern you#
You can +ust think about your positi)e and
healthy future#
43
%Quit 8igarette Smoking Today%
&e hope you ha)e en+oyed reading this book and
found it a positi)e help# It is our sincere hope
that you ha)e not found it patronising or
negati)e in any 'ay# &e ha)e tried simply to put
across facts and helpful ideas# Smoking has
killed more people than any 'ar or famine,
probably all of them put together# &e think
putting an end to that is 'orth getting
passionate about# &e 'ith you all the best for
your future as a happy and healthy non-smoker
and all that means to you#
44
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