Section VI
MODULE FIVE
Welcome to Day 5,
what is for many of you, your scheduled “stop-day”. Don’t worry - this is going to be fun!
"To be a consistent winner, means preparing not just one day, one
month or even one year - but for a lifetime." - Bill Rogers, American marathon runner
Let’s start
things off with a totally new idea for you: What about, if instead of fear and hate for the craving – what about if
you substitute that for love - and actually welcome the
craving.
Now isn’t that a
strange thought?
Think about
it: If you are smoking, then you’re not
craving. Do you see? As it turns
out, you actually need the craving; without it, you are smoking.
So refuse to
fight with it or struggle with it. Learn to welcome craving.
Remember,
fighting it only gives it strength and energy. Just observe it and be aware of exactly what you are experiencing – a
short-term, empty, lonely feeling. Nothing more.
Once you know
this liberating truth, you can actually have fun with controlling your
cravings. By flexing a little muscle,
you can show them who’s boss.
As a matter of
fact, to demonstrate this later today, we’ll have you bringing on cravings –
intentionally, just to practice your new control. You’re going to love the exhilaration you will feel when you use
this new power to control the thing that you once feared. Isn’t this getting exciting?
We conquer the
habit by controlling one craving at a time. By dealing with them one at a time, we simplify the process and reduce it
down to the ridiculous. It’s not the
entire smoking habit we are dealing with every time; it’s just one puff off one
cigarette - simple, and easy to deal with.
And it almost
makes it a “no-contest” type of decision. We now know that the cost-to-benefit ratio is outstanding in our
favor. We receive so many positive benefits, who could say no to them?
It’s great to
have a strategy to use on craving pangs that works every time, because we are
likely to be craving cigarettes forever.
To see it work,
all you need to do is deal with one bout of craving using your new
strategy. It’s easy - and once you get
into it, it can even be fun.
When we
intentionally bring on cravings later in today’s session, you’ll prove to
yourself that there’s absolutely nothing to be afraid of. They’re all exactly the same and this time
you’re in the driver’s seat. You are
the one in control.
And don’t forget,
the more times you use this craving handling strategy, the weaker and less
frequent the craving will become. Getting excited yet?
Look at it this
way: What do you want? Do you want to be a smoker or do you want to
just accept the craving as the cost of doing business? The cost of not smoking is craving. That’s it: Small cost – huge benefits. No
hidden charges.
You control them
or they control you. It’s entirely up
to you.
Here’s a new idea
to get used to: The craving is here to stay - smoking doesn’t have to be.
It's the same for
all smokers: One puff and your craving
stops - but you’re smoking again. Without
the smoking, you're craving.
You can use your
“Daily Affirmations” and “Visualization” exercises to help you learn to
actually be grateful for cravings. And why not use craving to your advantage? Why not turn a big negative into a big positive? With a little ingenuity, you can even learn
to use the buzz from the cravings as a substitute for the buzz from inhaling
that first drag.
Nothing external to you has any power over you. - Ralph Waldo Emerson
Always believe
that you are responsible for what you do and the decisions you make. This is an integral step if you are going to
keep this a “choice”. When nothing is
being taken away from us, we have a stronger sense of control. Control gives us power.
In this program,
we never take away – we only give. When we “Insist on the List” we are
substituting positive for negative and we are also keeping it a choice. It’s all very positive and adult.
How you view your
situation, plays a vital role in how you feel. When you are told you “must”
perform a certain task, you feel different than when you have decided on your
own that it’s something you want to do. Climbing a mountain, for instance: If you are told you “must” climb the mountain, each step may be
miserable and feel overly difficult and painful. When it’s your choice to climb the mountain, each step can be an
exhilarating, wonderfully positive experience. It’s all how you look at it.
In the case of
not smoking to satisfy your craving, nothing is being taken away from you – it’s
the exact opposite. It’s your choice to
smoke or not to smoke. It always has
been; it just didn’t feel like it.
When you refuse
to trade all of the wonderful rewards that are yours through your refusal to
smoke, you are directly benefiting through your choice. Choosing to no longer smoke is the best
possible choice you can make for yourself, but it works best when it’s
something you want to do.
By making a
decision based on choice every time you crave, you can avoid deprivation symptoms.
Today, under the
Geneva Convention, the most severe punishment allowable by law is deprivation –
or segregation. As addiction to smoking
is a powerful one, depriving yourself of a cigarette once you’re hooked, can
produce symptoms of deprivation.
The symptoms
associated with deprivation include distortions in perception, anxiety,
confusion, persecutory thoughts and blame, delusional memory, impaired
concentration, impulsive behavior, partial amnesia and even
hallucinations.
Your refusal to
feel deprived will result in reducing these symptoms. In order to accomplish that, keeping smoking a choice in your
life is integral. Part of the “Cravers’
Code” reads, “I can have one if I want one.” Repeating this each time is a very effective method to reduce or
eliminate any deprivation symptoms.
The many positive
benefits that you’ll receive, by not lighting-up, will help to make this a
relatively easy trade-off. With the feelings of deprivation diminished,
you’ll find the transition to ex-smoker is smoother, with fewer ups and downs
or “rough spots”.
When you are
looking at it the right way, the decision to not smoke is all positive -
and always a choice.
So there you are,
sitting at home after a great meal. You
settle back into a nice comfortable chair and it occurs to you that you are
beginning to crave a cigarette.
What do you
do?
You know it’s
decision time. You accept the fact that
craving is just the “cost of doing business” as you calmly retrieve your
“Cravers’ Code”, “Insist on the List” and “Personal Top 10”. You begin to recite the code to yourself:
#1. “I am craving a cigarette.” No games –
total honesty. Be an unbiased
observer. No fighting it – just accept
it. Face the truth head-on and feel it
like it is. Be real and honest and your
fear will dissolve. Enjoy the raw
energy of the feeling and your complete honesty with yourself.
#2. “I can have one if I want one.” Always
remember: You were born with free will and have a right to use it. You truly do have a choice. Only you are responsible for your
actions and you are worth this effort. There is no feeling of being deprived. This is choice time and
you are prepared to make your constructive, rational decision, based on truth.
#3. “One puff will cost me all these
benefits. Insist on the List.” Begin to read your “Personal Top10” list and as much
of the supplied “Insist on the List” wallet folder as you need, until the craving
subsides. The visual impact of the
“Lists” will help you to make your decision and give you something constructive
and positive to do during the craving. Reading your list aloud can add even more impact. This is the time to
use your conditioned response, applying gentle pressure between your finger and
thumb. It should give you strength while providing a feeling of peacefulness.
#4. “This craving is my only cost of not
smoking.” The cost of taking a single puff far outweighs the cost of this
20-45 second craving. Understanding the exact costs amounts to being truthful
with yourself. There is no other cost to not smoking. This is it. Craving gives you all of the benefits on the list.
And then as you
finish, inhale deeply. Close your eyes
(if possible). Exhale slowly through
pursed lips, visualizing all tension and craving pangs leaving with your
breath.
Be pleased with
yourself and your decision to not smoke that cigarette - and be proud of the
fact that you have invested the time and effort to learn what it takes to
successfully control cravings.
This is an
exercise that will leave you feeling refreshed and relaxed and free. Your
craving will be gone after reciting this code, every time.
The “Code” walks
us through the 4 stages of the decision-making process and insures that the
important decision we make has the exact same outcome every time.
It takes
advantage of repetition, feeding our subconscious and setting it to work in our
favor.
Recite the
Cravers Code whenever you crave.
“You can't think and hit at the same time” - Yogi Berra
After 5 days of
practicing your conditioned response, touching your thumb and finger together
should produce the same feeling experienced during visualization. Take advantage of this simple conditioning
every time you use the “Code”.
Treat each
craving as a “very” important decision – it is one of the most important
decisions you will ever make in your life. You will likely always crave but how you react to that craving has now
changed.
From now on, it’s
not cigarettes that are your best friend; it’s craving that’s your best
friend! Don’t be afraid of cravings – embrace
them! They are the true sign you aren’t
smoking.
The person who removes a mountain begins by carrying away small
stones. - Chinese
proverb
Do you want to
take your craving handling strategy out for a “test spin”?
C’mon…Let’s bring
on a craving together and try out this new power. Are you ready? Do you
want a smoke right now?
Try it out. It really works.
Flex a little
muscle – bring on a craving just to show yourself that you’re in control. When you intentionally bring on a craving
you are the one who controls when it happens. The best game to play with yourself is the one in which you can't
lose.
Don't be afraid
to bring on cravings - because you can’t fail. You can't possibly fail when you’re in control.
“Habit is a cable; we weave a thread of it each day, and at last we
cannot break it.” - Horace Mann, educator
C’mon …in the
mood to kick a little craving butt? Think about cigarettes. O.K….
want a smoke, right now?
Can you feel the
craving washing over you? Great! That‘s the sure sign that you're not smoking! And that's what you've decided is best for
you, isn't it? After all, you’re
bringing this one on yourself. So let's
just go with it. Get on, ride it and
don’t let go! Feel the craving, as you
pull out you “Lists” and your “Code” card and begin reading to yourself:
#1. “I am craving
a cigarette.”
#2. “I can have
one if I want one.”
#3. “One puff
will cost me all these benefits. Insist on the List.” Read from your
“Lists” until the craving subsides. Be sure to touch your finger and thumb
together while you read and feel that great peaceful feeling you experience
during visualization.
#4. “This craving
is my only cost of not smoking.”
To finish: Inhale
deeply. Close eyes (if possible). Exhale slowly through pursed lips, visualizing all tension and craving
pangs leaving with your breath.
Feeling like a
non-smoker should be a wonderful, free feeling. You should almost feel light on
your feet or like you want to dance around full of joy. Doesn't this feel good? Isn’t it easy?
If you can't feel
it yet, just stick with it. Bring on
the cravings, yourself, and free yourself from that "slave"
feeling. You’re in charge now. Rejoice in your newfound power and
freedom.
"One can choose to go back toward safety or forward toward
growth. Growth must be chosen again and again; fear must be overcome again and
again." -
Abraham Maslow, Psychologist, 1908-1970
Reward yourself
with a little recognition. You’ve earned it.
Tell yourself
that you’re tough and the craving is weak. Feel good about doing something so enormously positive in your life.
Don't give the craving more recognition than it's worth. Extinguish the fear associated with craving.
You’re in control now.
Make a conscious,
rational decision based on facts, each time - and do it the same way, every
time. Never deviate. Just stick with what works. Then reward
yourself for your efforts. Rewards
work.
Reward yourself
and you’ll be tapping into a real powerhouse. They have played a major role in your smoking life and now you can focus
on positive accomplishments.
How about putting
aside some or all of the money that you used to spend on cigarettes each day
and buy yourself something nice at the end of each successful week. Take the power of rewards seriously and
write out a quick plan. With the cost
of cigarettes at an all-time high, it doesn’t take long for the money to accumulate.
After a very
short time you’ll have enough for a visit to a local spa to be pampered or
maybe you could use a new MP3 player. Go ahead and treat yourself. You deserve it.
Be careful to
treat yourself kindly in your thoughts, too. Try to keep them to the present only – never future or past. And feel good about yourself. When you find yourself thinking about
smoking, try to dwell on one or more of the positive aspects of not smoking,
that you just couldn’t live without. Use the code while remaining in “passive observer” mode.
During this first
48 hours or so, you may experience occasional light-headedness. It’s just a short-term oxygen rush as all
the carbon monoxide and the by-products leave your blood and the oxygen returns
to normal levels. Remember, the oxygen
level can increase as much as 15% in a very short period of time.
This short-term
lightheadedness is actually a very comfortable feeling – almost euphoric. Feel free to welcome and enjoy it for what
it is – a good sign that everything’s on track. Don’t worry about this strange new feeling. It won’t last long. Don’t fight it – just be an observer. And when you need to, control the craving with
the ““Code””.
"Faith is taking the first step even when you can't see the
staircase."
- Martin Luther King Jr.
The power of the
commitment is all-important to the success of this program.
One of the most
important tools you can use to stop smoking for good is the “personal
pledge”. By solemnly pledging to
yourself to never, under any circumstances, react to the craving the same old
way, ever again, you guarantee the final word is always going to be in your
favor. This is exactly what you need to
provide yourself the resolve when the going gets a little tough - but it only
works when you really mean it.
When your
subconscious is coming up with reason after reason that you should act on the
craving by smoking a cigarette and you need a little extra, this is a good one
to have in your arsenal. Now is the
time to insist on receiving all the benefits on your list for the rest of your
life.
Refuse to be
ripped-off another day. This is where
you officially resolve to no longer give up your life to the lies of the
tobacco companies. Make a personal
commitment to yourself to use your new knowledge and power starting right here
and right now. You only have to do this once.
This is when it
becomes real and official and it all starts to work for you. It happens right now. This is your own personal pledge to make an
informed, rational decision, based on truth, every time – no matter what.
Please take a
couple of minutes and write-out and sign the following:
“I, (Your Name Here) , do hereby solemnly
pledge to myself, that under absolutely no circumstances will I ever react to
craving by lighting a cigarette. From
this moment forward, I will use the “Cravers’ Code” and “Insist on the List” to
control craving.”
Now sign it, date
it, and give it the reverence it deserves by keeping it with your “Lists” and
“Code” card.
That’s all there
is to it. There’s no need to dwell on
this pledge if it feels a little uncomfortable or corny. Just get it done and over with and keep it
nearby – until you need it.
You did it! Congratulations!
“Success is more
a function of consistent common sense than it is of genius.” - An
Wang, industrialist
“Do what you feel in your heart to be right – for you’ll be criticized
anyway. You’ll be damned if you do and
damned if you don’t.” - Eleanor Roosevelt, US First Lady
You’ve decided to
take control of your craving and that’s great.
Now your number
one goal is to remain in control. As
you are already aware, the first 48 hours are going be the most intense,
compounded by the short-lived, physical withdrawal period. At this point in the program, you should be
equipped with everything you need to minimize symptoms and keep it
positive.
Now that you are
making a conscious, rational decision, each and every time you crave, you will be
noticing the beginning of a great many positive changes in your life.
Big pay-offs
begin in just a couple of days, when you’ll begin to breathe easier, cough less
and enjoy a heightened sense of taste and smell. Insist on these great new positive sides of life that you have
been missing out on.
The cravings lose
their strength and duration as they die from lack of energy. The more times you use the “Craver’s Code”
on them, the weaker they get. Over the next few months craving pangs will
become less and less frequent, as your subconscious is being
reprogrammed.
After a year of
being smoke-free, you have an 85 percent chance of maintaining your abstinence
and after five years, you have a 97 percent chance of continued success.
You’ll experience
a boost in your energy levels and within a year your chance of coronary heart
failure will be half that of a smoker.
After only a few
months your lungs will also be restored to the point where they can clean
themselves again. After just 5 years
the lung cancer death rate is cut in half.
It takes
pre-cancerous cells 10 years to be replaced - and by that time chances of
contracting lung cancer is the same as if you’d never smoked. It takes 15 years for your heart to get to
the state of a non-smoker. And these
benefits are about to begin for you – right now.
When it comes to
what to do with our hands and mouth, it's really not that big of a deal. It’s simply a case of attachment through
association and an easy one to look after. You’ve just needed to use your hands and mouth to administer the
drug. That’s the only reason it feels a
little strange at first, when there isn’t something going on there. It is not real or part of normal life, as
it’s only there to facilitate the drug’s administration.
Remember, you
wouldn’t smoke if it weren’t for the nicotine. And you wouldn’t need to move your hand up to your mouth so often, if it
weren’t for the device used to administer the drug.
Here’s another
consideration: When you are smoking,
you don't need something in your hands, other than the cigarette, correct? So why would you when you are not
smoking? Do you see? Without the drug, there’s no need to move
your hand to your mouth.
Negative
substitutions like sugary gum, candy and sunflower seeds can prolong the
reduction process, where busying your hands with something positive such as
playing a musical instrument or drinking a glass of water, can have a helpful,
constructive effect. Don’t forget the power of the conditioned response. Apply gentle pressure between your thumb and
finger for extra strength and peacefulness.
Don’t worry, when
you use all the tools at your disposal, this part won’t bother you too much –
or for very long.
There are many little changes you need to make to fit
your new lifestyle. For example, now
that you are no longer smoking, there isn’t a need for you to stand out in the
rain during your break at work. You get
to stay inside where it’s dry and warm, with all the other non-smokers.
Sometimes having a preplanned distraction can be
useful during these little adjustments. Here are a few examples to get you started:
· While in a line up, try
to imagine peoples’ names
Can you come up with some of your own
distractions to add to this list? Your
new lifestyle requires new activity and this is a great place to start.
You are
different, now. You have the knowledge
you need to make the right choice every time. You have the training to be a successful ex-smoker. You now possess all the tools you need to shape
your behavior to what it was before you ever started to smoke.
Keep in mind
you’ve been here before and life seemed perfectly normal without cigarettes
then – and it will again. You’ve never
been in such good shape to stay smoke-free since you started smoking.
In fact, now that
you’ve learned all of the information in this program, you are far better
prepared than most of the over 50 million ex-smokers in North America were when
they first stopped smoking. If they can do it, you certainly can do it, too!
The best way to
think about smoking now is that there is NO positive side to it for you
anymore. It never gave you anything
other than a little buzz - but and it takes away so much more. It doesn’t deserve your validation.
Praise your
efforts. Be gentle with yourself and be
calm and patient. Always remember to
keep it positive. You are doing this
for you and you are worthy of the effort. Tell yourself you are stronger and more
prepared now than ever before. Remember, it’s not the situation that causes stress – it’s your reaction
to the situation that decides it.
Use daily
affirmations. Say at least 10 times: “I
am a non-smoker and I love it!” Say it
whenever you think about it throughout the day – even without the mirror. The more often you use this repetition the
more familiar your new identity will become to your subconscious. Enjoy the new feeling of control. You’re the
captain of your own ship again.
The tobacco
companies don’t control you and your actions any longer. The craving doesn’t have control over your
actions any longer. You control your actions from now on.
Doesn’t this feel
great?
Want to show them
who’s the boss, again? Let’s bring on a
craving and enjoy it. C’mon, are you
ready? Let’s think about cigarettes. Welcome the craving and feel it wash over you as you pull out your List
folder and “Code” card and begin to read to yourself.
#1. “I am craving
a cigarette.”
#2. “I can have
one if I want one.”
#3. “One puff
will cost me all these benefits. Insist on the List.” Read from your
lists until the craving subsides. (Remember to use your conditioned response here.)
#4. “This craving
is my only cost of not smoking.” Inhale
deeply. Close eyes (if possible). Exhale slowly through pursed lips, visualizing all tension and craving
pangs leaving with your breath.
Wasn’t that
excellent? Is it working for you
yet?
Feeling like a
non-smoker should be a wonderful, free feeling. If you are still not quite in the groove with it yet, don’t
worry. Remember, it gets easier the
more times you use it.
If you have a
support team on your side, you are likely in control of this area of your
life. But keep in mind that
occasionally others may question you about your non-smoking.
While it’s still
new and fresh, if you keep your answer short and direct, you will keep the
spotlight off your new lifestyle choice. “I just don’t want one”, is a simple
but effective answer.
After a couple of
days, as you become more accustomed to beating the craving every time, your not
smoking will be old news and with any luck at all, you’ll avoid most of the
spotlight, altogether.
Smile and
remember some of your smoking acquaintances are going to envy your new
lifestyle choice. Envy can trigger some
less-than-gracious behavior; so don’t be shocked if one of them even offers you
a smoke. Our advice is to just politely
decline and don’t give it another thought. It’s not worth the energy.
There are several
changes that naturally occur when you choose to no longer use tobacco. For instance, you no longer are required to
brave a blizzard during break-time at work.
Other than these
corresponding differences, as we mentioned in the Introduction, try to avoid
any major adjustments or life events for the next two weeks, or so. For example, if you were planning to begin
dieting in the near future, put it off for at least the next 2 weeks. If you were planning to cut caffeine out of
your routine, go ahead – but not for 2 weeks.
Your focus should
just be on remaining calm, positive and smoke-free – and at times that will be
a handful. While maintaining a steady
rhythm in your life, there are 5 positive adjustments that will make a considerable
difference:
#1. Drink more
water for at least the first 2 days or so
#2. Keep your
mouth refreshed throughout the day
#3. *Take a good multi-vitamin with extra vitamin C and
E
#4. *Exercise a little more
#5. *Consume fewer calories (if you’re weight conscious)
* Please
consult your doctor for an exercise, diet and vitamin program that’s right for
you.
Choosing to take
control of your cravings as they come along is a big change and requires
attention. When you don’t make any
other big, avoidable changes in your life for a while, you’ll be able to focus
strengths where you need them.
As we mentioned
in the Introduction, if you regularly drink coffee, then we suggest you
continue to drink coffee - just keep it at a moderate level, say 2 cups. Too much caffeine can make us jittery and uptight. And with our focus on remaining calm,
relaxed and positive, it’s not a good mix. If you are one of those people who consider a coffee break is when you don’t have one in front of you, try drinking decaffeinated coffee or another
substitute, once you’ve reached your 2-cup maximum.
If you usually
have a cocktail after work, you may want to continue to do so. Again, keep it moderate. Alcohol reduces your inhibitions; it lets
down your guard and increases your risk. You may want to avoid alcohol altogether, for the first while. If you choose to drink, be sure to keep it
to a maximum of 2 drinks for men and 1 drink for women. Studies show the greater the alcohol consumption, the greater the
urge to smoke.
Once you
slaughter the, “crave one with my coffee” or “crave one with alcohol” scenario
a few times, it doesn’t come back as often or with as much intensity each
time. Face it head-on and it will
eventually fade away.
While it's a good
idea to stay away from potentially dangerous situations for the first while,
you may find avoiding reality altogether will produce more harm than
good. Remember, when you make a conscious, rational decision every time
you crave a cigarette, you are in control. If you usually go to the bar, you
might want to consider going.
If you feel you
are depriving yourself, you’re making it harder than it has to be. Just focus on what you receive, not on what
you lose. Then as the cravings come on,
self-induced and otherwise, find a rhythm and then just stick with it. Deal
with every craving the same way every time and you’ll control them every
time.
Once it’s working
well for you, don’t try changing it. Stay out of your own way. All
you are really doing is making one small change in the way you react to
craving. All the other little
adjustments in behavior are there to support your new reaction. So, although making the right decision when
you crave is all-important, the actual physical process is really very simple
and repetitive.
Be aware of the
triggers you are bombarded with through the media and other sources every day
and be prepared to use your new knowledge and tools to control the bouts of
craving they cause. Keep your support tools close.
Now that you
aren't smoking, and your body is weaning itself from regular injections of
nicotine, you may find your moods are a little up and down, for the first
while. When you feel yourself slipping
into a low spot, use breathing exercises, your conditioned response trigger
(fingertip to thumb) and visualization.
Exercise or just
simple stretching is a great way to deal with the low times, as well. Nothing beats a good workout to make you
feel great. Regular exercise will keep
you fit, physically and mentally. If
you aren’t currently exercising, your doctor can provide a program that suits
you best.
Affirmations are
also helpful during tough times, as is a simple glass of water. Through deep breaths and positive persistence
you will get through even the lowest low of the first few days, as your body
adjusts. Remember to dwell on the
positive aspects of your new lifestyle and focus on the benefits you receive.
Your moods will
soon smooth out, as the process gets progressively easier with fewer and less intense
cravings each day.
Don’t forget: All
traces of nicotine will be gone from your system within 48 hours. And with the physical withdrawal out of the
way, dealing with craving pangs head-on requires little effort.
It even becomes
fun!
There are 4
situations where we are most prone to let our guards down. The entire process of stopping smoking is
guaranteed to be easier for you if you can avoid these danger zones, for at
least the next 48 hours.
The 4 situations
you do not want to find yourself in are:
· Hungry
· Angry
· Lonely
· Tired
Or just remember:
“HALT”.
Anger can burn up
large amounts of mental energy, very quickly. When you find yourself being unduly influenced or at a weak moment, use
your “Code” Card, wallet folder, breathing exercises and your conditioned
response. Continuing to use Daily
Affirmations and Visualization exercises for extra strength is also a good
idea.
With no negative
substitutions you won’t prolong the time it takes for you to get used to fewer
hand to mouth actions. Although it may feel
a little easier to chew on something at first, it will only prolong your
attachments and hurt you in the long run. The ideal situation is to refuse to use any substitutes.
However, in the
real world, not all situations are ideal. If you feel the need to snack, choose low calorie snacks such as carrots
and celery sticks. Many people use food
for rewards especially when cigarettes are no longer being used. This is something you need to be aware of,
as weight gain is inevitable with increased caloric intake and a slowed-down
metabolism.
When you crave
and then feed your craving with substitutions like high-calorie foods, candies,
sunflower seeds, etc. instead of dealing with the craving head-on, you will
prolong the adjustment period.
Choose low calorie
mints and sugar-free gum to keep your mouth busy, without the weight gain and
when you make a conscious effort to use pre-planned rewards such as a
designated time to play your favorite computer game; renting a video;
contacting an old friend; a walk; you are less likely to fall into the “food
for rewards” trap.
Now that you
don't smoke, you aren't going to smell like a smoker. It really helps to keep your mouth tasting fresh, too. If you are normally a gum-chewer, you should
remain a gum-chewer. Otherwise, sucking
small, low or non-caloric mints like “Tic Tacs” can be helpful to keep your
mouth feeling and tasting fresh throughout the day.
Treat yourself to
clean teeth with increased tooth brushing for the first few weeks. You may find it helpful to keep a toothbrush
and toothpaste close by. As long as
you're gentle it's pretty hard to over-brush and it really does wonders to keep
your mouth refreshed. A fresh tasting
mouth makes a big difference, especially with your new heightened sense of
smell and taste. It’s a wonderful change from tasting like an ashtray,
too.
Smoking speeds up
your heartbeat and your metabolism, so when you first stop, your body will not
be burning calories at the same rate as it used to. The result is that
most people that stop smoking will gain some weight.
It is widely
believed that the average weight gain one can expect is about 5 pounds. New
information indicates that the actual number is closer to 20 pounds, if you
continue to ingest the same amount of calories you’re body is getting,
now.
There are many
healthy ways to burn off excess calories and you don’t have to poison yourself
to do it. When you aren’t smoking
you’re naturally more active, which helps to keep the weight gain to a
minimum. With breathing becoming easier
for you now, your new lifestyle may include an additional increase in physical
activity.
Based on the
weight reduction formula of 100 calories per day = 5 pounds per year, cutting
back on your calorie intake by 200 per day and increasing your exercise and
activity level to burn off a further 200 per day, any threat of weight gain
should be eliminated. Please consult your doctor for a weight management
program that’s right for you.
Again, having
carrot sticks and celery sticks handy keeps you snacking and healthy at the
same time. A bottle of water at your
side makes a great constant companion – especially when you first butt-out and
your body is “detoxing”. Diet sodas and
fruit juice are good to keep you well hydrated, as well.
During your first
few days of being smoke-free, be particularly kind to yourself where food and
treats are concerned. Your new lifestyle
is centered on a healthier you, but don’t be overly concerned about a few extra
calories at first, if you need them. Many people regularly use food for rewards and this is not the time to
change that.
Practically
anything you can put in your mouth is safer than a cigarette. A little temporary weight gain can’t kill
you – but continuing to smoke certainly can. Stay focused on keeping it positive and for now please don’t worry about
a little weight gain. If it happens, you can always take it off later,
once you’ve adjusted into your new smoke-free lifestyle.
Every decision we
make is based on either fear or desire.
You no longer
need to fear cravings. You can now
desire them and everything that comes along with them. We need cravings.
If you aren’t craving, at least occasionally, then you’re smoking. So cravings are a very important sign for
you.
Here’s your
choice from now on: Either you control them - or they control you. It’s entirely your decision. You now possess everything you need to
control them from now on.
With the power to
bring on cravings at will and control them with the “Code” and “Lists”, most of
the fear you had for withdrawal should either be going or be gone by now. With that, you will experience a new sense
of power over the addiction like you’ve never felt before. It will feel really good.
Keep in mind that
it was likely fear of the craving that kept you smoking all this time and now
that you control it, the fear dissolves.
And isn’t it
great to not feel deprived of anything? You win everything on your “Lists” every time you beat a craving. This is so worth your effort. It’s truly the best possible thing you can
do for yourself. And it’s sort of fun
too, isn’t it.
Are you getting
into it yet? C’mon…Let’s bring on another craving…ready? O.K. here we go. Please join in. Do you
feel that empty, lonely feeling of the craving starting to wash over you? Can you feel it? Just think about cigarettes. O.K? Good. That’s the feeling
you want. It’s validation that you
aren't smoking. Craving gives you everything on your “Lists”.
All right, now,
recite the “Code” with me.
Finish with a deep breath and feel all tension and any remnants of the craving leave, as you exhale through pursed lips. As you touch your finger and thumb together, feel the peace brought on during visualization. Do you see? Isn’t this wonderful? Once you control when you crave and then use the “Code” on it, your fear for craving melts away.
To speed up the recovery process, for the next few days, bring on the cravings intentionally, several times each day – and using the “Code”, squash each of them like a bug.
You’ll love
it. It’s fun. Rejoice in your new freedom. The cravings are a symbol for you, from now on. They signify the fact that you aren’t
smoking. As an addict-for-life, you can’t have one without the
other.
Cravings only
gather negative energy or power when you act on them negatively. The simple, no-fail solution is just don’t
feed them. It’s a law of the universe: Without energy it will die.
No matter what
excuses and doubts your subconscious comes up with, you now possess the power
and the tools to handle any trial. You
are now fully equipped to Stop Smoking For Good!
Your new lifestyle is focused on taking better care
of “you”. Now that you aren’t smoking,
you no longer use the nicotine buzz for rewards. So here’s a short list of alternatives you can use for
inspiration any time you feel the need to maintain your focus on who you are
looking after.
· Cook a special meal and
enjoy it by candlelight
"Our real problem is not our strength today; it is rather the vital
necessity of action today to ensure our strength tomorrow." - Calvin Coolidge
1872-1933, Thirtieth US President
As you know, for
the next 48 hours or so, you can expect occasional - but often intense -
feelings washing over you. Don’t forget
to lean on your “Personal Support Team” when you need them and if you feel you
need additional support, there are many wonderful resources to choose from.
With a single
puff greatly increasing your chances for total relapse, please do whatever it
takes to avoid taking that first puff. Remember there is no safe level of tobacco smoke and you signed a pact
with yourself.
Don’t forget your
support team and the telephone “Quit lines”, if you feel pressure mounting. Telephone counseling services often offer
free structured telephone programs that you may choose to compliment this
one. Or you can call them when times
get tough and you could just use some words of encouragement from a trained
professional. There are certainly many
ex-smokers that can attest to the merits of telephone cessation counseling and
you shouldn’t overlook this highly recommended resource.
Use all of your
new knowledge, methods and techniques and everything else at your disposal to
avoid that first puff and – above all - enjoy your wonderful new lifestyle.
Before you go to
bed tonight, think about today and how well you did. Doesn’t it feel great? You should feel proud of your accomplishments! You’ve prepared yourself well and you have learned what it takes
to be an ex-smoker. Well done!
If you didn’t
quite make it and smoked after signing you “Personal Commitment”, please don’t
be too hard on yourself. Just determine
what triggered you to light up and decide what you’ll do to handle the situation
differently next time. And stick with
it.
Remember, when
you apply your new fail-safe craving-handling strategy to one craving at a time
with, you can expect success.
Congratulations. You did it! You are the world’s newest ex-smoker! Well done!
“Every time you win, it
diminishes the fear a little bit. You
never really cancel the fear of losing; you keep challenging it.” - Arthur
Ashe, tennis player
“I would rather fail in a
cause that will ultimately triumph than to triumph in a cause that will
ultimately fail.” - Woodrow Wilson, 28th US President
“I am not discouraged, because every wrong attempt discarded is another
step forward.” - Thomas Edison
Your carry-along tools can be copied electronically, for your own use. They include:
· The “Cravers’
Code” Wallet Card
· The “Insist on the List” Wallet Folder
· The “Progress Log” Pack Wrappers
To
download these tools online for free, visit:
www.STOPSMOKINGFORGOOD.com