Day 48: May 31, 2007 and Today's TIP

It's my son's birthday today (our firstborn) and of course it's simply gorgeous outside. I had a minor "nicotine flash" / craving experience last night. The night time hours tend to be a little more difficult.

My evening activities haven't changed dramatically since I quit smoking so I'm sure a few of the "nicotine triggers" are still lurking. The memory flash back kicks in every once in a while. I process the thought, smile, and continue to do what I was doing.

If you have any words of wisdom, feel free to send me an e-mail: nicotinequench@inbox.com

Today's TIP

Keep track of your metrics - they manage themselves and the condition is always improving.

My key metrics are: Days, Money Saved, and Life Gained. These metrics are automatically updated for me everyday. Visit http://www.smokershelpline.ca to find out how.

Celebrate your successes. TOMORROW is SEVEN weeks. It's just proof that you can STOP SMOKING instantly with my Nicotine QUENCH Plan.

Day 47: May 30, 2007, and Today's TIP

I haven't experienced a craving for several days now. Trust me, I'm not complaining. This is good news although I know it's not over yet. My gut feeling is this is the calm before the storm (so to speak).

My weight is holding steady. I'm paying a little more attention to what I'm eating and how much. I know my diet isn't perfect but I do try to eat "healthy" foods when I'm really hungry. Junk foods just add calories and are rarely filling.

I have more energy and can ride for extended periods of time now. The daily ride is not the "work" it used to be.

Today's TIP - PACE YOURSELF

"LEAD ME NOT INTO TEMPTATION" is a phrase that continues to run through my mind. Avoiding areas where smoking is permitted is a good start to eliminating the "physical" nicotine trigger, however, I am concerned about the circumstances that can trigger a "psychological" temptation.

Unless managed properly, situations can also lead you into temptation. Attending parties and drinking alcoholic beverages are beyond the scope of this writing. Where would you start? When you deliberately choose to alter your state of mind, it's anyone's guess what could happen next. No matter what your state of mind is, you are always responsible and accountable for your actions.

The key to avoiding elevated levels of stress is understanding what may be causing the stress in the first place. Of course your personal finances, health, and welfare are just a few of the broad categories known to create stress. What about relationships at home, relationships at work, effective time management?

I would suggest that some stresses can be avoided through effective time and resource management. It's clear that you don't have to do everything yourself. Part of reducing your stress levels is sharing your concerns with someone you trust and creating a plan. It's easier to manage your time when you have specific tasks to complete and you know how long it should take to complete them.

Set realistic goals and objectives to minimize any frustrations during execution of the task. It's only a race if you want it to be. Having a plan reduces stress, executing it successfully reduces the stress even more. After continued successes, you will discover that you are an effective planner. That's a skill that any one would want.

Day 46: May 29, 2007, and Today's TIP

Another day of Nicotine FREE living. I'm excited because we have another birthday to celebrate today. This also means I won't be sharing much today.

I'm still working my Nicotine QUENCH Plan. It's been a great tool to help me get through the toughest cravings although I haven't experienced any major cravings for the past few days.

I'm still sensitive to someone lighting up a cigarette and taking that first drag. Fortunately, that is the only nicotine trigger that I'm aware of and the craving does not linger. I can watch a person smoke a cigarette without getting too bent out of shape. However, I prefer to avoid situations like this if at all possible.

Today's TIP

Avoid areas where smoking is permitted. Cravings are only temporary. The benefits of quitting are far greater than not. This, in and of itself, is the KEY factor in sustaining a nicotine free lifestyle.

Day 45: May 28, 2007 and Today's TIP

No cravings to report today. My body is still in the cleaning process and, I imagine, will be for quite some time. I continue to clear my throat with slight coughs to assist the process.

One of my physical quench techniques is chewing gum. The advantages to chewing the right kind of gum are simple - No weight Gain - No Cavities. My current GUM has the following Nutrition Facts:

• Fat - 0 grams
• Sugars - 0 grams
• calories - 3
• Protein 0 g
• Sugar Alcohols - 1 g

Chewing gum also freshens your breath. My latest brand actually claims to whiten teeth by removing stains and preventing stain build-up. If you're wondering, I'm chewing Trident White, Wintergreen. I'll let you know if this actually works as they claim it does.

Oddly enough, the directions on the back suggest chewing 2 pieces 4 times a day for 20 minutes. Each pack contains 12 pieces in a blister pack.

My NEW Pet PEEVE - Products Sold in Quantities that do no match DEMAND, (like hotdogs and hamburgers). Why don't they sell the buns in the same quantity as the meat?

Anyway, I don't chew 8 pieces of gum a day and, even if I did, the price is a fraction of what I used to spend on cigarettes. Chewing gum should be on everyone's Nicotine QUENCH Plan. It's perfect because it keeps both your mind and body pre-occupied with an activity other than nicotine.

Today's TIP

If you have come this far with me, you already know that cravings are temporary. Having an effective Nicotine QUENCH Plan is the key to success. I perform the following activities on a daily basis:

• Review your Nicotine QUENCH Plan
• Physical QUENCH
• Mind QUENCH
• Update the Numbers: $, Not Smoked, Life Gained
• Execute the Plan: Positive Self Talk, Do the QUENCHES, Avoid ALL forms of Nicotine
• Celebrate the Successes

Ex-smoker or Non-smoker? Personally, I consider myself a non-smoker. Ex-smoker reminds me of who I was, non-smokers reminds me of who I am.

I have also recommended keeping a journal, in my case it's this BLOG. I have a few other related web sites that I maintain. The web sites of course are not as dynamic as my BLOG. I also keep my Nicotine QUENCH Plan up to date and publish as required.

Day 44: May 27, 2007

Now that summer is here, I won't be posting any BLOG updates on Sundays. This caught me by surprise as well. Sorry for the inconvenience especially to the loyal readers.

email: nicotinequench@inbox.com

Day 43: May 26, 2007 and Today's TIP

No cravings - Nothing! It feels great. My body continues to heal and cleanse.

Other than that, I don't have any updates to report so ...

Until tomorrow - Stay Nicotine FREE.

Today's TIP

AVOID smoking zones and KEEP YOUR QUENCH Up To DATE. You are your own counsel and only you know YOU. Your version of my Nicotine QUENCH Plan is your exit strategy.

Visit one of the "Stop Smoking" links provided on the BLOG.

Feel free to send me an e-mail to nicotinequench@inbox.com

Smokers Help Line

I also encourage visiting http://smokershelpline.ca According to this web site I have not smoked 1063 cigarettes and saved $417.90. I have also gained 6 days, 15 hours, 59 minutes and 38 seconds of life.

Day 42: May 25, 2007 and Today's TIP

Today I'm celebrating 6 Weeks Nicotine FREE. Visit the links to my Nicotine QUENCH Plan to see how I did it or sign up using our form and it will be sent to you - FREE - no strings attached.

A few weeks ago, I heard on the news that movies may be rated R if there are any scenes where people are smoking. This is an interesting ranking system for sure. I'm not sure how smoking compares to some of the other "socially unacceptable" behaviors.

I started backing off on the meals a little and reducing my snack in take. I also had a different breakfast combination today. My weight dropped ever so slightly, so I may have reached my peak.

Today's TIP

AVOID smoking / smokers at all costs. Remember cravings are TEMPORARY. Visit the links provided to help you find an online or offline quit program.

Measure your progress and celebrate your milestones. That's where I'm going right now ...

Day 41: May 24, 2007 and Today's TIP

Another gorgeous day and still Nicotine Free. My cravings are practically non-existent at this point - once a day, no more than twice. Some are mild and others seem to be somewhat more prevalent but all are definitely manageable. To this end, my Nicotine QUENCH Plan is a miracle.

I'm breathing easier, I'm definitely sleeping better, and I have more energy than ever. I'm enjoying my food and I have to say I have much more time on my hands. I had no idea how much time I was wasting just to manage

I passed by a group of smokers this morning and I have to say that this time there was nothing good about it.

I couldn't believe the smell. Of course, the "after" smell is even worse. I'm glad I don't have that smell around me any more.

Today's TIP

As I have mentioned more than once on this Blog, avoid smoking areas or people when they are smoking. Continuing to be with or around people who are smoking makes it very difficult to understand the side affects of smoking - like the smell. In other words, the best way to raise your sensitivity is to abstain and avoid the "smoking" areas at all costs.

After being away from the "smoking" area for an extended period of time, you start to appreciate what it means to be smoke free. For the past 41 days, I have not been with people while they are smoking. They are still friends, but we have a mutual respect for the choices we make.

I choose to be Nicotine FREE - I choose because I can.

Stop wondering WHY you need my Nicotine QUENCH Plan - A well known Bible Verse sums it up best:

No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it. (1 Corinthians 10:13)

That way out, that exit strategy, is my Nicotine QUENCH Plan. To request your FREE copy simply sign up or check out the QUENCH LINKS.

Of course, you can simply send an e-mail to nicotineQUENCH@INBOX.com or intelliquench@freeaubot.com

Have a great day.

Day 40: May 23, 2007 and Today's TIP

I am Nicotine FREE and have not experienced any major cravings today. Although the "rumble" in my voice went away, I still find myself having to "clear" my throat from time to time. My body is still in the cleansing process.

With exception to my "vacation" over the long weekend, I'm still biking every day. Now that the weather is getting hotter, I'll probably have to start earlier or later in the day.

It's too nice to be sitting inside today, so it's short and sweet.

Today's TIP

Keep it simple. Keep your Nicotine QUENCH Plan up to date. Continue to add any benefits to your QUENCH as you experience them. They will continue to motivate you through any future Quenches.

Send an e-mail to NicotineQUENCH@INBOX.com

Day 39: May 22, 2007 and Today's TIP

Anxiously waiting for an update, the report is finally delivered: Nicotine FREE through Day 39. No Problem.

Despite the extra exercising I've been doing, I am still gaining weight. Not much, but I have noticed it. I'm attributing my extra calories to breakfast and additional snacking since I never used to eat breakfast and snacks. It was always quicker and easier to just light up a cigarette and "BAM" the appetite is quenched.

Eating the right foods is important. I am advised that the weight gain is typical for people who have "just" quit.

Today's TIP

The warmer weather has definitely increased my "exposure" to people who are smoking. In some cases, it's just unavoidable.

I can say that it does get easier as time goes by. I am NOW a non-smoker. I am not addicted to cigarettes. I'm living proof that I don't need nicotine to survive. Take a deep breath or two and move on.

Day 38: May 21, 2007 and Today's TIP

I'm on Vacation - I'll be back on May 22, Day 39.

Today's TIP

Click on the title of this post to see some great books and products to help you with your quit. I'm on vacation and plan to be back on Tuesday, May 22, 2007.

Have you ever wondered what you could do with the money you're saving? How about donating to a charity or sponsoring a child?

Visit http://www.PLANCANADA.CA or call 1-800-859-5556 for more information. This looks like a great cause.

Day 37: May 20, 2007 and Today's TIP

VACATION - Will I make it? Find out on Tuesday.

Today's TIP

Celebrate your successes - CRAVINGS are Temporary.

Click on the title of this post to see some great books and products to help you with your quit. I'm on vacation and plan to be back on Tuesday, May 22, 2007.

Have you ever wondered what you could do with the money you're saving? How about donating to a charity or sponsoring a child?

Visit http://www.plancanada.ca/ or call 1-800-859-5556 for more information. This looks like a great cause.

Day 36: May 19, 2007 and Today's Tip

I woke up to a dream where I once again was smoking. Oddly enough, the timing and where this dream took place is 20 or more years ago. I found myself reminiscing with people I worked with at my first job after graduating from school.

I don't know exactly what "chemical" signals are wandering through my brain, but I thought this was very peculiar. Anyway, I can't say that I've ever experienced Mind tricks like this before. I can say that when I did wake up, I was quite stressed.

Fortunately, I am still Nicotine FREE For LIFE.

Today's TIP

Review your MIND Quench every day. Always keep your list up to date. If you experience any new benefits of quitting - write them down.

Be ready for that time when you find yourself asking, "WHY QUIT, WHAT DIFFERENCE DOES IT MAKE ANYWAY?" I've asked the question, and fortunately, I've been able to answer it.
-------------------------------

Click on the title of this post to see some great books and products to help you with your quit. I'm on vacation and plan to be back on Tuesday, May 22, 2007.

Have you ever wondered what you could do with the money you're saving? How about donating to a charity or sponsoring a child?

Visit http://www.PLANCANADA.CA or call 1-800-859-5556 for more information. This looks like a great cause.

-------------------------------

I found this doing a Google search this afternoon. The results speak for themselves. You either want to quit or you don't. The results only prove that nicotine supplements or "replacement" therapies are not the ANSWER to your QUIT.

Liquid Nicotine
Reported by:
Janet Wu
Contact
DocTalk@whdh.com
Are you trying to kick the smoking habit? New liquid drops on the market could help you do just that. Researchers at Duke University have patented a nicotine solution to help smokers quench their craving for a cigarette. The drops can be mixed with everything from coffee to beer. In a recent study, 20 percent of smokers quit after six months of using the nicotine drops.

It's a gorgeous day out there today and it's a long weekend in CANADA. Unfortunately, I won't be updating this until Tuesday.

Day 35: May 18, 2007 and Today's TIP

As you noticed yesterday I republished my Nicotine QUENCH Plan. I just had to add the "Do - Absolutely Nothing". It feels so free to say that. Accept the craving for what it is and DO ABSOLUTELY NOTHING.

I had a strange experience as I was waking up this morning. I was somehow watching myself smoke a cigarette in a DREAM. It was the wierdest feeling. I processed all the thoughts in my mind of what I would think of myself if I actually did give into smoking at this point.

Needless to say, I was really tough on myself. To be clear on this, I did not wake up with a craving. I had absolutely no desire to smoke. My morning routine proceeded as usual.

I am really starting to notice the positive affects of being nicotine free and so are others around me. Someone commented that I don't have that "run down", tired, exhausted look any more. I look refreshed. I feel refreshed.

I am also feeling great today because once again I have another week under my belt. I usually announce my major milestones to those who are close to me. It feels great to get a pat on the back from others once in a while. I think most people recognize that I really want to be Nicotine FREE For LIFE.

It's a new day - it's a new life.

Today's Tip

Put on a SMILE and celebrate your success. Cravings are not TRIGGERS or calls for action. They are simply a reminder that you used to smoke. Smile and move on to something else.

my Nicotine QUENCH Plan Updated

My Nicotine Quench Plan

Intellectual Property - All Rights Reserved

Turning Quitters into Winners

Introduction:

The plan to QUENCH your nicotine addiction is finally revealed. My unique Nicotine Quench Plan Strategy is based on my personal QUIT experience. Like most people, I didn't know what to expect after I decided to QUIT. This time, I decided to take a different approach.

I developed and documented a Nicotine Quench Plan that enabled me to deal with the symptoms of nicotine withdrawal. Now there is no reason to be anxious or unsure. My Nicotine Quench Plan gives you a solid strategy to help you QUIT successfully.

I have documented every day of my QUIT experience so you can stop smoking like I did without spending any of your hard-earned money on products that only build up the anxieties you already have about quitting. If you are wondering if you can quit smoking - YOU CAN. I will show you how to design and implement YOUR own PERSONALIZED Nicotine Quench Plan that turns quitters into winners.

The objective of the Nicotine Quench Plan is to show you HOW to quit smoking successfully. The fact that you are reading this right now strongly suggests that you WANT to quit. You should already know WHY you are quitting. Understanding the "WHY" will help you to develop your Nicotine Quench Plan. There are numerous resources available to educate you on the effects of nicotine and help you to quit smoking. To see some of the many books and products available visit my Nicotine Quench Kit Accessories at Amazon.

The Nicotine Quench Plan developed here is based on my personal experience to successfully quit smoking. My goal is to help you develop your own personalized Nicotine Quench Plan. Remember, what worked for me may not exactly work for you, however, the Nicotine Quench Strategy, is the same for everyone. We all want to be Nicotine Free.

Nicotine Quench: Goal - Strategy - Plan

We have our goal - Freedom from Nicotine. The strategy is to eliminate Nicotine products from our present lifestyle and to establish a plan to sustain this lifestyle once it has been achieved. Every plan has at least two steps: 1 - Take action and, 2 - Deal with the consequences.

We should be clear on step 1: The Action = QUIT SMOKING. Recognize the problem: You are addicted to nicotine and quite simply - smoking (nicotine) is bad for you. The risks to your health are far greater than the "need" to keep smoking. Again, you are addicted to nicotine - smoking cigarettes is just one method of delivery to your system.

I highly recommend that you study the effects and risks Nicotine has on you and those around you. Nicotine is a highly addictive drug. My objective here is to reveal to you how I used my Nicotine Quench Plan to successfully quit smoking and effectively eliminate my dependency on Nicotine.

I am not a medical expert. My Nicotine Quench Plan helped me to effectively deal with the nicotine withdrawal symptoms that I experienced. A tremendous amount of material has been written to explain the effects of nicotine and cigarette smoking. For more information, I recommend visiting my Nicotine Quench Kit Accessories at Amazon.

I have talked to many people who have successfully quit smoking. Some for a few months, others for 20+ years. The majority seem to suggest that COLD Turkey is the best method of quitting. You're probably thinking that this is not the technique for you, and I may be inclined to agree. Again, this is what worked for me and I have to tell you, it's not that difficult. The greatest fear is in your mind, wondering how you will survive without cigarettes. That's the reason why we're developing the Nicotine Quench Plan, so you'll know exactly what to do when you THINK you need a cigarette.

The Action = Quitting - COLD TURKEY

Recognize the goal: To become nicotine free. The good news is that it will take your body about 3 days to clean out the nicotine after you quit. Everything you feel after that are simply the consequences - withdrawal symptoms. I recommend the cold turkey approach because it simply forces you to deal with the inevitable right now. There's no sense prolonging your actual "QUIT". What's the sense of taking 7 weeks to learn how to quit.

The numerous cessation programs, hypnosis, laser therapy, acupuncture, patches, inhalers, gums, and other nicotine related products all seem to suggest that "just quitting must be impossible". It's not. You are addicted to nicotine. Does it really make sense to embrace alternative nicotine delivery systems or technologies?

Developing YOUR personal Nicotine Quench

The best way to quit is to understand what you can expect and be prepared in advance. In other words, understand the symptoms of nicotine withdrawal and have an upfront plan to deal with them accordingly. You will have to deal with both the physiological and psychological aspects of nicotine withdrawal. The solution to both is simple - DON'T SMOKE - the desire is temporary.

The Nicotine QUENCHES are intended to give you a prepared solution to deal with the consequences or symptoms of nicotine withdrawal.

So now your objective is to focus on developing your plan to DEAL with the consequences of nicotine withdrawal. There are two personal and very close elements working against you: YOUR MIND, and YOUR BODY. In my opinion, the body is the least of your concerns. This is quite literally a "mind over matter" quench. My experience suggests that that my cravings and urges are were driven from the mind despite the physical symptoms I was experiencing. I learned that it takes 3 days for the nicotine to leave your body after your last cigarette. If that's true - what drives the urge to smoke beyond 3 days or a week - the mind.

You can request a copy of my Nicotine Quench Kit / Plan by sending an e-mail to NicotineQUENCH@INBOX.com You may also want to see what other materials or resources are available to you at my Nicotine Quench Kit Accessories on Amazon.

MIND Quench

Prepare a good list of reasons with very good arguments for WHY you quit. It doesn't have to be long list, but it does have to be tangible and meaningful. Don't underestimate the power of your mind and the rationalizations you will encounter when there is an urge or craving to smoke. You are your own counsel - there will come a time when you must convince yourself - without a doubt - that this experience is ONLY TEMPORARY and I will not sell myself short of my goal to be nicotine free.

Why Quit: QUIT FOR YOURSELF. Have a list of reasons:

• Stop Killing YOURSELF - Protect your health.
• Consider the affect on others (second hand smoke / illness / death)
• Stop LOSING valuable time and money.
• • Save money - how much do you spend on a pack of cigarettes?
  • Save time - how much time do you lose a day, a month, a year?
• Feel Fresh and Smell Clean
• Fresh Breath
• Breathe Easier
• Improve Personal Physical Fitness
• Set New Goals - Your WANT list to celebrate your success

Frame your reasons for Quitting in the proper perspective. What would you gain - effective immediately - if you QUIT smoking right now. If I stopped smoking right now I would:

• Not be wasting so much time going out for a cigarette
• Save money - more pocket change
• Smell Fresh
• Be Refreshed - Better rested
• Not have Nicotine Stains on my fingers
• Have Fresh Breath
• Taste things differently
• Be Free to go any where at any time
• NOT be wondering when I can smoke my next cigarette
• Not be making special side trips to buy cigarettes
• Save fuel from these special little trips
• Have Clean, Fresh Smelling belongings - House, Car.
• Have a happy wife and kids

We all recognize what could happen if we keep smoking. Unfortunately, if they haven't happened YET, it is highly unlikely that this will motivate you to QUIT in the long run. We are typically motivated by actual experiences not by images of what may or may not happen.

Everyone who has quit smoking has experienced the same symptoms you will, or are presently, experiencing. The good news is - they lived through it. Armed with the right tools you too can cope with the symptoms. THEY ARE TEMPORARY.

Create a MIND Quench by preparing a list of simple activities you enjoy that engage either your mind or body or both. Changing your focus to a new activity will force a mind-shift to the new activity and you will literally lose focus on the urge to smoke. I'm not endorsing any specific activities, but puzzles (Sudoku, Word Find) do the trick for me. I recommend choosing a "new to you" activity. The reason is simple. Your mind / body has not learned to link the new activity to a "nicotine reward" and the idea is to break any nicotine triggers from recurring while you are dealing with the present craving. I smoked for over 30 years, any time, all the time. There aren't too many activities in my life that were not connected or linked to smoking or nicotine reward in some way.

Can you recall a time when you went to a theatre and lost all track of time because you were so caught up in the movie? That is the best example of a MIND Quench analogy I can think of. Nicotine Replacement Therapy is not finding another way to get nicotine into your system. You are addicted to Nicotine. It is my opinion that "supplements" only prolong the inevitable. If you want to see the different products that are available to you, visit my Nicotine Quench Kit Accessories at Amazon.

Do's and Don'ts

Do - Tell someone close to you that you quit and ask them to support you (tolerate you for a short period of time).

Do - Take it one moment at a time - seconds, minutes, hours, days - whatever it takes to get through the "temptation"

Do - Eat regular meals (especially breakfast) and healthy snacks

Do - Drink fresh water or natural fruit juices to flush your system and keep your blood sugar up

Do - Take several deep breaths of air whenever you are "hanging" (craving) or feeling the urge

Do - Understand nicotine withdrawal symptoms are TEMPORARY, the urge to smoke will usually only last 7 minutes

Do - AVOID areas where smoking is permitted - you don't want any sensory triggers (sight / smell) working against you

Do - Develop a TRUE Nicotine Replacement Therapy / Plan - Exercise, Healthy Snacks

Do - Use positive self talk - You are a winner by being a quitter - You are in control

Do - Track your progress - Time (days, weeks), Money saved, Personal fitness - How are you feeling / looking?

Do - Add the POSITIVE CHANGES to your List of Reasons for Quitting: YOUR WHY = YOUR MIND QUENCH

Do - Maintain FRESH Breath - Brush your teeth more frequently (carry a toothbrush)

Do - Carry your favorite gum or candy with you at all times.

Do - Avoid Stress. Don't leave things to chance. Plan and prepare options in advance.

Do - Create and celebrate your milestones (Daily, Weekly, Monthly).

Do - Reward your successes and achievements (milestones).

Do - Understand what damage smoking (nicotine) has done to your body - this is not to scare you into quitting.

Do - Understand what your body will experience in the healing process.

Do - Absolutely Nothing - Acknowledge a craving for what it is. You don't have to decide anything.

Do - Understand cravings are part of the healing process - they get easier - Cravings are Temporary.

Don't - prolong the inevitable - eventually you have to let the nicotine go - the sooner it's out of your system the better.

Don't - buy Nicotine Supplements - You're addicted to nicotine - You're still an addict if you absorb, chew, or inhale it.

Don't - buy cigarettes - they only come in packs

Don't - smoke one just to take the "edge off". The logic of "It's only ONE" will become "the FIRST of MANY".

Don't - give up or lose hope - you can do this.

Don't - worry about weight gain - this is easier to manage than the effects of smoking ever will be

Don't - create the "special occasion" cigarette.

Don't - project into the future - deal with the here and now

Don't - give in to stress. If Stress is a problem, smoking only MASKS the problem.

Don't - skip meals, especially breakfast. Your body needs the energy to rebuild.

Don't - forget, you are not alone, talk to someone. Visit the links and resources provided.

Don't - engage with friends or others while they are smoking - they should understand your absence

Don't - be afraid to be honest with yourself about what you are feeling - journals are good for this

Keep it real - Survive the moment. Celebrate the day, the week, the month - enjoy your success. What will you feel during the first five days?

• Frustrated
• Irritable
• Anxious
• Hungry
• Tired
• Restless
• Fear
• Energized

Coping with stress can be rough. When I'm experiencing stressful situations, my mind starts craving nicotine (cigarettes). Fortunately, this is a conscious, controllable situation that can be addressed with an effective Mind Quench.

The Mind QUENCH for stress is simple. Rather than falling prey to the nicotine craving, I find myself asking how the situation became this stressful to begin with and what could I do to avoid or prevent this in the future. This definitely shifts the focus from desiring nicotine to solving the immediate problem at hand. I recognize that having a cigarette will not change the current circumstances.

The desire to smoke is only temporary. Take the time necessary to think through the current situation. If you're planning an event, also create a contingency plan just in case the first plan fails. This way you'll have an exit strategy when confronted with the problem.

The NICOTINE QUENCH Plan is designed to give you an exit strategy from your craving. It's your personal distress strategy to deal with your craving for nicotine. Rehearse your Mind QUENCH and give yourself positive feedback.

BODY Quench

Create a BODY Quench to deal with the physical aspects of nicotine withdrawal by preparing a list of physical activities or exercises that will refocus your mind and body on an alternative thought process - away from the urge. If you are like me, physical exercise was not high on my priority list when I was smoking. In this case, it's a positive opportunity since it is very unlikely that you have nicotine triggers associated with a physical workout.

• Walk every day when you feel the energy starting to build: 2 to 5 miles. This will give you time to think and process your thoughts and feelings. More than likely no one will be joining you, so you'll be alone to work it through.
• Prevent / Anticipate the urges - keep healthy snacks nearby and always have a glass of juice or water at your side. Continually sipping the juice will keep your blood sugars up.
• When your tired - take a nap, or, simply go to bed. Your rest is important as your body rebuilds and rejuvenates itself.
• Start a journal - keep it simple - it may help you to write down your experiences as you go through your QUIT.
• CRUNCHES - when I have a really strong urge - I do crunches. You can't help but focus on your ABS if you're doing them right. Besides, remember the weight gain concern? This will help you knock off the pounds and give you great ABS in the process.

The principle here is the same as your MIND Quench - Your mind / body has not learned to link the new activity to a "nicotine reward" and the idea is to break any nicotine triggers from recurring while you are dealing with the present craving or urge.

The concept is simple enough - Develop your Nicotine QUENCH Plan. Although you might think otherwise, your Nicotine QUENCH techniques are not intended to be a punishment. Eat and do things you enjoy. You will likely carry on with your QUENCH activities long after you have abandoned your nicotine addiction. The nice part is - you probably won't remember making the transition to your new lifestyle - nicotine free.

If you are having extreme difficulties dealing with the withdrawal symptoms, you may find some relief with Nicotine Supplements. If you need more information on products that are available to you, visit my Nicotine Quench Kit Accessories at Amazon.

The chronology - Living with my NICOTINE QUENCH PLAN

Day 0: Friday, April 13, 2007 at 1:45 pm.

Quit DAY - Friday, April 13, 2007 at 1:45 pm. My system basically went into some shock and I had to frequently remind myself that I don't smoke any more. I consider my QUIT DAY as DAY ZERO.

I couldn't smoke in the house, so when I had my last cigarette, I didn't have any ashtrays to take care of. All I had to do was pitch the empty pack and extinguished cigarette butt in the garbage when I went back into the house.

This was my QUIT day. My wife and I are celebrating our anniversary today. I couldn't think of a better time or reason to quit smoking than this. It's an excellent reminder of one of the reasons why I quit. The decision to QUIT was just that, a decision, a choice.

I attempted to quit many years before (about 15 years ago) using a "program". The reality is that I think I failed the program. It wasn't the program that failed me, in part, because I didn't make the decision to QUIT. Although I expressed the desire to quit someday, somebody else bought the "kit" for me and said, "Here, try this." The program was great in some respects - the motivational tape was awesome. Unfortunately, I wasn't really committed at that time to quit. To be honest, I really enjoyed smoking.

But today times are a little different. Things have changed - circumstances, new anti-smoking legislation, and the constant reminders from friends, family, and the media all emphasize that SMOKING IS GOING TO KILL YOU or SOMEONE CLOSE TO YOU eventually.

I already knew smoking was bad. I entered a public speaking contest when I was a teenager and you'll never guess what my topic was - that's right - SMOKING. I convinced my Dad to quit. No sooner did he quit his 3 pack a day habit, and I was just starting mine.

I wasn't interested in the all the bad things that Nicotine was, or could be, doing. I just wanted to QUIT - period. The process here is fairly straight forward. The government would not undertake and impose major legislation to ban smoking from virtually every public space (including the workplace) if second hand smoke was good for you. I don't think the tobacco companies would settle major legal and class action lawsuits if the cases against them lacked evidence or credibility.

It is very clear to me WHY I need to quit smoking. Most people I know who do smoke wish they could quit. So, what am I doing here? I thought, there must be a way to quit - successfully - forever - for life. If I can discover the secret to successfully quit smoking (Nicotine Withdrawal), document the results, and let other people know HOW I quit smoking - then every one wins.

The first 7 days of my QUIT are published in Nicotine FREE for LIFE! You can also visit http://www.nicotine-quench.blogspot.com for my daily updates.

Get started NOW. I DID IT and YOU CAN TOO! Send me an e-mail at NicotineQuench@INBOX.com for your free copy of my Nicotine Quench Plan or my Nicotine Quench Kit.

Get your free copies of my publications (including this one) by sending a blank e-mail to intelliQUENCH@FreeAutobot.com

For more literature and / or products to help you to quit smoking visit my Nicotine Quench Kit Accessories at Amazon.

Outside Support - Although I haven't really provided a lot of information with respect to outside support, I do encourage finding a support group or reference site because doing this on your own can be a real challenge.

You can always e-mail me at NicotineQuench@Inbox.com or visit,

http://www.stop-tabac.ch
http://www.smokershelpline.ca
http://www.nicotine-anonymous.org

http://www.stopsmokingcenter.net

IF YOU RELAPSE - Hopefully YOU won't NEED this OPTION.

Relapse isn't usually part of the recovery program. You may feel guilty, or worse, you might actually feel good. If you're committed to your quit, then pass this off as a slip and continue with your no smoking program. Review your past progress, and recognize that you don't want to repeat the process again. It's important to understand that a relapse can occur.

Many people have tried and failed - MYSELF Included. I just didn't have the motivation or the method until now.

LookSmart's FindArticles - Once is too much - research on relapses after quitting smoking Psychology Today, Feb, 1988, by Cheryl Simon.

In a nutshell, the progress of 348 people who decided to quit smoking was monitored for at least a year. 58% failed to make it through the first month. 83% failed to make through their first year.

The psychological aspects of nicotine withdrawal can be devastating to your success if you're not properly prepared or motivated to QUIT.

Your REASONS for QUITTING, or the WHY, will ultimately become your psychological "MIND QUENCH" through the nicotine withdrawal process. The reasons must be real and tangible. To create your WHY, ask yourself the following question. If I didn't smoke, how or what would be different in my life today, right now?

• I would have more money in my pocket.
• I wouldn't be making special trips to the store.
• I wouldn't have wasted so much time going out for a cigarette.
• I wouldn't smell so bad, especially in the winter.
• I wouldn't have to empty the ashtrays all the time.
• I wouldn't have these headaches.
• My wife and kids would stop telling me to QUIT.
• I wouldn't have these nicotine stained fingers.
• I wouldn't be coughing up "stuff" from my lungs.
• I would be getting a better sleep.
• I would eat healthier foods.
• I would taste things differently.
• I wouldn't have nicotine stains on my walls, in my car.
• I would have a cleaner, fresher smelling home.

Don't look at the relapse as a reason for giving up the QUIT altogether. Just pick up where you left off and keep moving forward. I don't recommend advertising your relapse. Unfortunately, the people you know who are still smokers will understand your failure and welcome you back with open arms. Stick with the PLAN.

This document is Intellectual Property - Nicotine Quench Technologies - Nicotine Quench Plan - Nicotine Quench Kit - Nicotine Quench Plan - Nicotine Quench - Nicotine Quenches - Nicotine Quencher - Nicotine Quenching - "The Nicotine Quench" - Copyright April 13, 2007

I do not endorse any specific products, services, or websites. intelliQUENCH Nicotine Cessation Strategies, intelliQUENCH - Nicotine QUENCH Technologies, my Nicotine QUENCH Plan, Nicotine QUENCH Strategies, or it's affiliates will not be held liable for any products, remedies, or services. The consumer and / or purchaser assumes all risk, actual or implied.

The original stop smoking eHEALTH online program was developed by the team at http://www.V-CC.com

Their STOP SMOKING Website address is http://www.stopsmokingcenter.net

I also highly recommend contacting the The Canadian Cancer Society. The Smokers' Help line is 1 877 513-5333

or visit their websites at: www.smokershelpline.ca, www.cancer.ca/smokershelpline.

Nicotine Anonymous is based on the Alcoholics Anonymous 12 step program. Visit http://www.nicotine-anonymous.org to find or start a group in your area.

Day 34: May 17 and Today's TIP

Nicotine FREE for LIFE - what other life is there? I didn't cut any corners this morning. What a difference.

Becoming nicotine free is a Psychological challenge. I knew this was going to be the case before I decided to quit. My previous attempts to quit smoking and be nicotine free failed because I did not have a plan and I didn't fully understand the "healing process". That's one of the reasons why I developed my Nicotine QUENCH Plan.

As I mentioned yesterday, I read a book by a self proclaimed expert. I am very concerned when I read some of this material because I'm not sure if the information is being presented by someone who actually Quit smoking themselves. Some things just don't make sense.

My concerns:

a) They suggested that you should continue being around your smoking friends and / or coworkers and carry on as usual with your normal daily routine because you'll have enough stress just quitting.

In my opinion, if you don't want to get wet - get out of the water. Avoid areas where people are smoking or may be permitted to smoke. my Nicotine QUENCH plan is the key component of your exit strategy.

I have avoided smoking areas when ever possible. I have definitely dissociated my social life from cigarette / smoking related activities. In my opinion, that's why I've been successful so far. Do not lead yourself into temptation. I think it's important to understand your habit and what's involved in the CURE.

b) They recommended using Nicotine Replacement Therapies. I suggest quitting and then decide if you need them. Unfortunately, the marketing strategies used by the manufacturers of these products only build on your already present fears and anxieties. Everything I have read on Nicotine Withdrawal suggests that ANY continued intake of Nicotine will only PROLONG the inevitable.

Some products are branded as a "Replacement Therapy". I guess I still don't understand the term Nicotine Replacement Therapy. Taking nicotine in any form is not a replacement, it's an alternative method of delivery, it's a supplement.

I think people need to recognize these products for what they are: SUPPLEMENTS. I'm not 100% against the use of supplements, I just think they should be an absolute last resort. We are nicotine addicts.

From what I have learned over the past month, Nicotine has created a HUGE chemical imbalance in the body that has also created some significant physical side effects. The body is capable of "healing" itself from the physical side effects, however, the healing requires a complete abstinence from NICOTINE.

This is one of the reasons why I recommend researching and understanding what is going in your body and in your mind when finally decide to be Nicotine FREE. The cravings continue to remind you that your body is healing itself. The craving get easier as time goes on because your body is returning to NORMAL.

Part of the "HOW do I quit smoking" process is understanding WHY we experience what we do in the process.

Today's TIP

I'm adding some new items to my Nicotine QUENCH Plan, when I experience a craving I will:

DO ABSOLUTELY NOTHING - That's right, when I experience a craving, I will do ABSOLUTELY NOTHING. I will embrace the craving as evidence of my continued healing.

Cravings do not have to be acted upon. There is no decision. The great thing about the craving is - IT GOES AWAY - IT IS TEMPORARY.

Nicotine causes your mind and body to do and respond to abnormal activities and the Nicotine Withdrawal Symptoms are just reminders that you are returning to NORMAL.

Educate yourself on the effects of Nicotine Withdrawal. I'm going to continue doing my homework in this area as well.

Day 33: May 16, 2007 and Today's TIP

I am Nicotine FREE For LIFE. It's great to be free. I had some extensive travel on the public transit system today. I can't tell you how good it is to be free from nicotine after that!

Because of this travel, I ended up breaking my routine today. I didn't have breakfast. I don't recommend breaking the breakfast routine. Wow, I was starving by noon and no time for a lunch break either.

Anyway, I have some new information to share but it's going to have to wait until tomorrow. I actually read a book today, 132 pages, on how to quit smoking. I'm glad I didn't buy this book, what a waste of cash that would have been.

I'll tell you why tomorrow.

Today's TIP

Don't break your new routines. Stick to the smoke-free zones. Cravings are ... Temporary. After 33 days, I know it's not a physical need. They must be in the mind right? Keep the MIND QUENCH up to date.

Surprise yourself.

Day 32: May 15, 2007 and Today's TIP

I'm still Nicotine FREE. I can't say much more than that! It's beautiful outside and I'm actually doing double the distance on my daily ride. I'm definitely getting more strength in my legs and I can really feel the difference in my breathing.

I'm feeling a little edgy from time to time although any nicotine flashes are few and far between now. The evening hours are still more of a challenge than the day time hours, but water, juice, or a good cup of Green Tea seem to take the edge off.

My intentions were to simply document my nicotine withdrawal experience and hopefully encourage readers to make the decision to quit smoking as well. If I see good information that may help to further the cause I'll send it along.

Today's TIP - SUPPORT

Although I have mentioned outside support from time to time, I haven't really provided a lot of information. I do encourage finding a support group or reference site because doing this on your own can be a real challenge.

You can always e-mail me at NicotineQuench@Inbox.com or visit,

http://www.stop-tabac.ch
http://www.smokershelpline.ca
http://www.nicotine-anonymous.org

These sites are there to help you with your quit.

Another GREAT Link

I just finished visiting another great site to help you quit smoking. http://www.stop-tabac.ch They have lot's of material and resources to occupy your mind for a little while any way.

I also learned that the program presented by the Canadian Cancer Society is supplied by http://www.v-cc.com. While I fully support the Canadian Cancer Society's SmokersHelpline, I am mentioning this as a caution, because this can very easily become a "wrapper" for the next "product" to help you quit.

Actually I stand corrected, it is a "wrapper" for the next product to help you quit. V-CC states on their web site that their core product can be customized. I visited one web site for a major "NRT Product" and found that their "on line help" program was provided by V-CC. I challenge the true intentions of the companies that provide these NRT products. Companies are in business to make a profit. They do this by either playing on your fears or actually giving you something you need.

I think V-CC is genuinely helping people to quit smoking and are looking for avenues to promote that cause. I just think it's a slippery slope when that great idea is used by companies as part of their marketing campaign. I'm not sure that using their software as a "wrapper" to promote product sales is truly ethical.

I recommend visiting the V-CC website because they do have some great materials available.

Be careful and choose wisely. I quit cold turkey. I personally do not endorse Nicotine Replacement Therapies like patches and gums because they postpone the inevitable. It's not a replacement therapy, it's a smaller dose taken in a different way - a supplement.

Think about it for just a second. You're either taking Nicotine or you're not. The craving that may be the most difficult ever, may just have been the last one like it ever! It does get easier.

I also recommend visiting the Nicotine Anonymous website at http://www.nicotine-anonymous.org They have some great literature on line and you can also see what support groups are available in your area. Who knows, you might even want to start one yourself.

Day 31: May 14, 2007 and Today's TIP

I am still nicotine free. Lately, I haven't been experiencing any major cravings. As I mentioned the other day, I'm still taking it one moment at a time. I'm sure that when I least expect it, one will come along.

So, as long as I am expecting one - I'm ready. I know some people who successfully quit for up to, if not over, a year and started right back up because of a relapse.

I can sense that my body is still rebuilding. I'm not coughing and the "rumble" in my voice is gone. I have put on a few pounds, but nothing to worry about. In my case, I needed the weight.

Today's TIP - REDUCE stress

I'm pretty much convinced that I won't be skipping breakfast any time soon. I think having breakfast has made it so much easier to deal with any craving or at least put off any potential cravings that I may have experienced otherwise.

Having a daily routine also reduces stress. Management by exception (the things you weren't counting on) is much easier than managing every minute of the day. Knowing what to expect and how you are going to handle it is a major key to staying nicotine free.

Taking time out of your day to exercise or engage your mind in an activity completely outside of your usual activities is another great way to reduce stress. Give your brain a break by getting your mind "wrapped up" in another train of thought or activity.

It's like going to the movies. Suddenly, you realize that you were completely drawn into the movie when it ends. If the movie was any good, the WOW factor kicks in and you wonder where the time went.

Have fun - celebrate your successes.

Day 30: May 13, 2007 and Today's TIP

Happy Mothers Day! I am still Nicotine FREE. It's been cooler for the past few days and there's been a little more wind to contend with during my rides. It doesn't take much to notice the difference.

I'm keepng track of my "new" statistics http://www.SmokersHelpline.ca To give you some idea - here's a brief summary:

When I signed up to the web site, I followed through with all the steps (you can do this even if you already quit).

In retrospect I think it was a good thing I already quit before signing on. My INDEX was an 8 (more than double of most smokers) and I smoked 92% more than most. In other words, I think my chances of success were pretty slim.

Here are the Statistics as of day 30 according to their web site:
I saved $298.50 (Cdn), 765 cigarettes not smoked, Life Gained: 4 days, 19 hours, 5 minutes, and 34 seconds.

By the way, they also have some great Self Help Guides. It's easy reading.

Today's TIP

You will likely be involved in a lot more outdoor activities now that the weather is getting warmer. The great outdoors doesn't qualify as a government controlled smoke-free environment in most areas.

Avoid people or areas where smoking is permitted. At best, walk away if possible. Smoking is a "social" habit. Many will light up at the same time, so it is possible to have smoke-free "windows" of time. When they smoke, take a break. Excuse yourself from the situation and find something else to occupy your time.

Use positive self talk and keep track of your statistics. You can't manage what you can't measure. The statistics at SmokersHelpLine.ca are enough to keep me motivated.

Day 29: May 12, 2007 and Today's TIP

I am still nicotine free. I haven't had any significant cravings although I am still experiencing the odd "nicotine flash". They are easy to deal with.

I am not experiencing any significant cravings. my Nicotine QUENCH Plan is working - regular meals, healthy snacks, positive self talk, and of course my MIND Quench. I am also doing everything possible to avoid areas where people may be smoking.

If you have any comments or suggestions, send me an e-mail at NicotineQUENCH@Inbox.com

Today's TIP

Focus on your new found activities. Eventually they should become part of the meat of your daily activities. Do what you enjoy doing.

Always remember: CRAVINGS are only TEMPORARY

Day 28: May 11, 2007 and Today's Tip

Today I have reached my ONE MONTH milestone. The victory is truly personal. I'm not surrounded with cheers and the roar of applause. It's like being on a golf course at 5:00 am and sinking a hole in one. No one is there to see you do it and many will believe you didn't. But you feel great knowing you did.

Sometimes you don't know who is visiting your BLOG. Well one of my sons is actually checking this out from time to time. If you're on today - HAPPY BIRTHDAY. Another and even bigger cause for celebration.

A few days ago I suggested visiting the Canadian Cancer Society's website. They have set up an on line web site to offer assistance for those wanting to quit. Although I was already nicotine free for three weeks, I signed up to see what their program was about and what they had to offer.

http://www.smokershelpline.ca

The goal of my Nicotine QUENCH Plan is to be Nicotine FREE for LIFE. The Canadian Cancer Society encourages a similar process through their Smokers Help Line. This is a FREE service designed to help you achieve your goal.

If you want more information, or simply wish to send me a comment or suggestion, send an e-mail to nicotinequench@inbox.com

Today's TIP - Do it for YOU!

When every one eventually finds out that you quit smoking, many will be watching and waiting. I recommend reviewing your MIND QUENCH every day. Carry it with you. Review your reasons for quitting. Although you may have quit to appease family, friends, and colleagues, you should also have made a commitment to Quit for YOU.

Update your MIND Quench as you continue to realize new benefits of quitting. At a minimum, for each day I don't smoke I am rewarded by having a little more money in my pocket and a little more time live.

The Smokers Help Line also maintains a few benefits for you on line and will help you manage your goals. They also provide other on line services that may be worth your time.

Research suggests that 58% of those who attempt to quit do not make it to the one month milestone. This is not an excuse to relapse, it's a cause for celebration. It gets easier every day.

Day 27: May 10, 2007 and Today's Tip

The good news is, I'm still nicotine free. Now I am experiencing a "nicotine flash" two or three times a day. It can't be described as a craving because it doesn't last that long (10 - 15 seconds).

I find myself clearing my throat a little more frequently than before, although the "rumble" I developed in my voice a few weeks ago seems to be going away.

I remind myself every day that I am a Recovering Nicotine Addict. The statements I use to acknowledge my current nicotine free condition is critical. My Nicotine MIND QUENCH depends on it. I want to be consciously aware that I am deferring my desire for nicotine or a cigarette.

What I'm cautioning against is, "Don't get arrogant with your self talk". You will be surprised what tricks your mind can start to play on you. Don't let your guard down.

This is what could happen if you're not careful. "Well, I finally quit. You know, now that I think about it, it wasn't that bad after all. I knew I could do it. So, even if I did have another cigarette, now I know I could quit." Now the biggest rationalization is about to hit you. It goes like this, "The only reason I really quit was to make sure that I could if I wanted to. Now, I know I can so ..."

For this reason, it is important to have your WHY, your REASONS for Quitting, in writing and with you at all times. "To see if I could really quit" is not a reason to quit. If you followed the dialogue, it becomes your reason for starting up again.

If you have attempted to quit before, think back to that time. What were the circumstances. What was the reason or logic that gave you the permission to light up another cigarette. You were presented with an opportunity to choose - your mind won before. What is going to stop you this time. Whatever that reason was, update your nicotine QUENCH Plan to make sure you don't go down the same road again.

The most common excuse I hear is, "Well, I don't know really. I went out with my friends, we were drinking, and then ..."

my Nicotine QUENCH Plan demands meaningful, tangible, reasons for quitting. This is the real thing.

I'm looking forward to ONE MONTH - tommorrow.

Today's TIP

I think having breakfast every day has helped to minimize, if not eliminate, my morning nicotine withdrawal symptoms. I find that eating smaller meals and snacks over the course of the day keeps me on an even keel.

Watching the news a few weeks ago, I learned that the right kind of breakfast can significantly impact your thinking process. Surprisingly, ham and eggs, or bacon and eggs, are not the recommended types of food we should be eating in the morning.

My breakfast is simple: toasted bagel with strawberry jam, oatmeal or cereal (Honey Nut Cherios), and a cup of tea and / or juice. I'm not saying this is the right kind of breakfast to be eating, but it's working for me.

FreeAutobot Trial

For more information please fill out this form:

Name:

Email:

Day 26 - May 9, 2007 and Today's Tip

The psychological cravings are still haunting me once or twice a day. Some are triggered psychologically and some are triggered by physical exposure to cigarette smoke. Unfortunately, I passed by some people while they were smoking. Sadly, I still like the smell of a burning cigarette.

Physical exposures like this are difficult but they can be overcome. They physical exposure creates a psychological craving. All of a sudden, in a short burst of insanity, the "mind" seems to think that a cigarette sounds like a good idea. This conflict does occur - it's real. The good news is, this is a conscious process.

As a result, we can work our way through it. The MIND QUENCH is the trick to resolving this little (very short and very temporary) craving.

Leave any smoke infested areas as soon as possible. AVOID the situations at all costs. I also remind myself that the smell and the taste are radically different. I have quit before. I remember lighting up a cigarette after quitting for an extended period of time thinking, "This doesn't taste like I thought it would." Knowing this now, I'm not tempted to take a drag or even light one up. It's not at all what your mind may try to trick you into believing.

Besides, it's day 26. What possible reason could I have for lighting up a cigarette today - NO PHYSICAL Reason - That's for sure.

Today's Tip

Avoid exposure to cigarettes and second hand smoke at all costs. Stay focused on your QUENCH plan. What will you do if someone lights up a cigarette around you? Write down, in advance, how you would respond to this situation. When it happens, you can exercise your options accordingly.

If you are confronted with this situation you may:

- Be THANK FULL that you're not addicted any more.
- Be THANK FULL that you have choice that they don't (yet).
- Take pride that you could leave if you want to - THEY CAN'T.
- Ask the person(s) if they can wait before lighting up.
- Ask the person(s) to smoke somewhere else.
- Ask the person(s) to butt out.
- Leave the situation if at all possible.
- Excuse yourself from friends or colleagues.
- Take a breath mint or chew gum.
- Reflect on your current successes.
- Their cigarette is living craving - They will be finished in a few minutes.

Having a plan reduces stress. Writing a test is easy when you have the answers! Study, be prepared, and, WHEN TESTED (tempted) - You will succeed.

Day 25: May 8, 2007 and Today's Tip

It's been a very busy day. I had some very critical time constraints today and successfully managed my way through. I find myself contending with the psychological aspects of quitting. While they do resolve into physical side effects, the craving itself is not physical. I had a craving this morning that seemed to be triggered by stress.

The purpose of the Nicotine QUENCH is to create an exit strategy from your craving. It's your personal 9-1-1 call to help you deal with your craving.

Today's Tip
Coping with stress can be rough. When I'm experiencing stressful situations, my mind starts craving nicotine (cigarettes). Fortunately, this is a conscious, controllable situation that can be addressed with my Mind Quench.

The Mind QUENCH is simple. Rather than falling prey to the nicotine craving, I find myself asking how the situation became this stressful to begin with and what could I do to avoid or prevent this in the future. This definitely shifts the focus from desiring nicotine to solving the immediate problem at hand. I recognize that having a cigarette will not change the current circumstances.

The desire to smoke is only temporary. Take the time necessary to think through the current situation. If you're planning an event, also create a contingency plan just in case the first plan fails. This way you'll have an exit strategy when confronted with the problem.

The NICOTINE QUENCH Plan is designed to give you an exit strategy from your craving. It's your personal distress strategy to deal with your craving for nicotine. Rehearse your Mind QUENCH and give yourself positive feedback.

If you need assistance with your QUIT, check out the links on this page or send an e-mail to nicotinequench@inbox.com

Day 24, May 7, 2007 and Today's TIP

No craving experiences today. I'm enjoying my alternative activities and keeping myself busy. I am not experiencing any major cravings.

Once in a while, I am reminded of the smoking habit when I'm out in public. The odour of a burning cigarette is still a temptation, but it's easy to let it pass. I've been without cigarettes for over three weeks now. I know I don't need them to "live".

Today's TIP

I am focusing more on the activities of daily living as opposed to the absence of nicotine and cigarettes. Deep breathing and chewing gum are easy stand by activities if a craving should occur.

I am now getting a good nights rest and have been more focused on the tasks at hand.

Day 23: May 6, 2007 and Today's TIP

It is Sunday. Sunny, a little cool, a great day for riding. I'm on my way to being Nicotine Free for yet another day.

I'm feeling good. I have made a few adjustments to my bike and the route. Definitely more of a work out now.

Today's TIP:

I usually have a mint or gum with me since they are easy to carry. I usually take a mint two or three times a day to keep my blood sugar slightly elevated. They give me fresher breath too. I take the mints to help PREVENT a craving. They are not my craving substitutes or Nicotine Replacment Candies.

As mentioned earlier, focus on the Distraction Actions - Keep your mind off of cigarettes and Nicotine. It just may be that the day has arrived where I do not think about having a cigarette as soon as I wake up! It's not just a coincidence.

Until tomorrow! nicotinequench@inbox.com

Day 22: May 5, 2007 and Today's Tip

Technically, I missed a day. It's really Sunday, and I will be posting twice. I went to a very significant event yesterday that simply could not be missed.

The day was wonderful, the weather was outstanding. I didn't smoke. Another day nicotine FREE. While I did experience 1 or 2 cravings, they were very mild and more than manageable. NO Problems.

It's great to be able to participate in an event or "party" and not have to worry about smoking or offending someone. I loved it.

Today is another great day and I have some major research to finish up before Tuesday.

While stopped at a stop light, a person I don't know asked, "Aren't you a bit old to be driving a bike?" I'll take that as a compliment.

Today's TIP

Focus on the Distraction Actions - Keep your mind off of cigarettes and Nicotine.

Canadian Cancer Society - This is the LINK

I visited this web site from the Canadian Cancer Society. They have been promoting their website through TV ads and other advertising venues. It is refreshing to note that they do not endorse specific products or programs.

They want to help you develop a plan that will help you quit. To that end, we share a common vision and mission.

They describe a process that is consistent with my experience. Although some elements may be a little different, the strategy is essentially the same.

Visit http://www.smokershelpline.ca

Day 21: May 4, 2007 and Today's TIP

I have heard that it takes up to 21 days to develop a new habit. I'm not sure how long it takes to give up an old one. Based on my research and the numbers I quoted yesterday, smoking is a little more than a "bad habit", it's an addiction.

I made it to my 3 week milestone and I'm looking forward to the celebration. I am convinced that a reward system is necessary for addiction recovery programs. A reward system allows you to set a realistic stretch goal and creates a positive imprint in your mind when achieved.

Kicking the habit is both physical and psychological. Some activities, such as walking, may satisfy both aspects of the QUENCH. You can get some exercise and think things through while walking. The same is not necessarily true for solving puzzles like Sudoku or crosswords.

On the physical side, I have been stepping up my exercise program. I'm implementing a more demanding, rigorous program. I'm pushing for time improvements, not necessarily endurance.

So instead of extending my bike route, as mentioned before, I've decided to bump the gears up a notch. In other words, no easy rides. I tried this for the past two days. It is definitely more challenging. I can now beat the city bus from the bus stop to my designated stop.

No cravings today - YET - which is great. I want to emphasize that having a list of real, tangible, "NOW" benefits of being Nicotine Free is the most important part of your MIND QUENCH. All too often, the MIND QUENCH is based on RISK management versus actual tangible benefits that can be realized "effective immediately."

Quitting because you don't want to become seriously ill is great, but it doesn't do much for the immediate "return on investment". You can't truly reap an immediate reward for something that you haven't experienced. You appreciate the reward more when you understand the "work" behind the "benefit" you experience.

Money in your pocket is real and is the best analogy to demonstrate the concept. I have an extra $9.95 in my wallet today because I quit smoking. This is real, I can touch it, I can spend it. I have saved over $200.00 to date by not smoking.

By quitting, I understand that I am extending my current life expectancy. I have learned that I am adding days back onto my life.

Todays Tip: You can't manage what you can't measure.

I am starting to see and feel the benefits of being nicotine free. They are measureable. With my QUENCH Plan in place, I now have real, practical goals. A goal without a date is just a dream.

My cravings are less frequent (1 maybe 2 a day) and are not nearly as intense compared to the first week. The duration of the cravings seems to be shorter as well.

My voice has developed a slight "rumble" and I find myself having to clear my throat more regularly. My system is starting to "clean itself" up.

My sleep patterns are back on track and I'm feeling fully rested.

If it wasn't for the exercising I would say my lung capacity hasn't changed much. However, I have noticed a change in my lung capacity when riding my bike. I can push myself a little harder than when I first started.

My money actually has a lifespan. I have more time on my hands. I am more focused.

I will be posting a link to a top notch On Line Stop Smoking Help Center. It's completely FREE and without obligation. You work at your own pace. It's definitely worth checking out. More details on that - TOMORROW.

The RELAPSE - Click this title for more information

LookSmart's FindArticles - Once is too much - research on relapses after quitting smoking

Psychology Today, Feb, 1988, by Cheryl Simon

Day 20: May 3, 2007 and Today's TIP

Yesterday marks another nicotine free day. Yesterday also marks a day when I noticed things are tasting a little different. I went to a very popular Canadian coffee shop for my "usual" XL coffee. It tasted dramatically different, not what I was expecting at all. On one hand, they may not want to hear this, but, I have no desire to pay for their coffee any more. On the other hand, I hear that their product wasn't necessarily good for my health anyway.

Back to today. The morning cravings seem to have left me, at least for now. In fact, I went all morning without a craving. UNTIL - right around noon - I had a craving "flash back". I don't understand this yet but, every once in a while, an image of someone (no person in particular) lighting up a cigarette will flash into my mind. Then, somehow, I seem to be anticipating the "smell" of a freshly lit cigarette. Of course it doesn't happen, this is just an image in my mind.

These flashes are very short, almost like subliminal messages popping up every now and then. I continue to remind myself that I no longer smoke cigarettes. I am free from any dependency on nicotine. I am a recovering nicotine addict. Any cravings are only temporary.

For more information or products, you can visit AMAZON online or you can send me an e-mail at nicotinequench@inbox.com

The Psychological Symptoms

Think about it. Why would someone who has quit smoking for six months or even a year, all of a sudden light up a cigarette and continue smoking like they never quit.

Clearly, I have been Nicotine Free for over 19 days. I don't need nicotine to sustain myself physically. I couldn't survive this long without food or water.

I knew it was inevitable, My "WHY to QUIT" is merging with my "HOW to QUIT" process. It is a good idea to make a note of any changes or improvements that you have experienced so far during your QUIT and incorporate these positive experiences into your MIND quench.

Remember the nicotine QUENCH Plan is comprised of a BODY QUENCH and a MIND QUENCH. I anticipated the psychological cravings. In some respects, and in my opinion, these cravings are just as tough as the actual physical cravings.

Unfortunately, many QUIT SMOKING programs take you through the physical quit, but few prepare you for the psychological consequences of this decision. This is not the first time I tried to quit smoking. This is however, the first time I made it this far absolutely nicotine free.

One of my MIND Quenches is Sudoku puzzles. They don't take that long to solve (depending on the difficulty level) and serve as a great distraction from anything I was focusing on before. My brain literally takes a break. If you want to sharpen your reasoning skills, Sudoku is a good start.

Today's TIP

Document the positive changes you've been experiencing as you make it through each day Nicotine FREE and incorporate them into your MIND QUENCH:

I am sleeping better now
I feel refreshed, more relaxed
I am more focused on tasks at hand
I have more money in my pocket
I am making better use of my time (fewer breaks away from work)
I am experiencing new tastes and smells
I have fresh breath and whiter teeth
I am FREE to go where ever I want, when I want
I have more ENERGY
I am exercising regularly
I am improving my PHYSICAL Fitness
I am not dependent on NICOTINE
I am NICOTINE FREE

I am amazed at how much time and money I actually wasted MANAGING my NICOTINE ADDICTION. This may even surprise you - More on this tomorrow.

Day 19: May 2, 2007 and Today's TIP

Day 19 - I don't really have anything to report today. As of this writing, today, I have not experienced a craving or withdrawal symptom (that I'm aware of).

I just went through my normal morning routine according to my nicotine QUENCH Plan. I'm feeling great.

Send us an email: nicotinequench@inbox.com

Today's TIP:

Just keep doing what's been working for you. I learned today that Nicotine Replacement Therapies are no more effective than just quitting Cold Turkey. Save your hard earned money. Develop your NICOTINE QUENCH PLAN and stick to it.

Remember - WITHDRAWAL Symptoms are TEMPORARY. Take a few deep breaths or burn off the extra energy with a little exercise or game time.

Get your NICOTINE QUENCH at AMAZON

or E-mail us at NicotineQuench@Inbox.com

Day 18: May 1, 2007 and Today's Tip

It's a cool, cloudy, Tuesday. I don't have much to comment on today. I haven't experienced any cravings yet today. My evening hours have been a little easier to contend with as well now that I'm doing the 8:30 - 9:00 snack and juice routine.

By the way, I have a few days left to go on my "teeth whitening" process. I have noticed a huge change. Others have also commented on my new "smile". It's great. It's amazing how white your teeth can get.

Get Your Nicotine Quench at AMAZON.

Today's TIP: Lead us not into TEMPTATION:

I have been avoiding areas where smoking is permitted. Seeing people light up a cigarette still looks inviting but it doesn't cause me to crave or rethink my decision to quit. Avoiding people while they are smoking and staying away from areas where smoking is permitted are some of the key reasons for my current success.

Obviously there will come a day when I'll be in a situation where I will have no choice but to engage with people while they are smoking. However, if it is a choice, then I choose not to join with them.

There's no sense tempting yourself. At first you'll convince yourself that you can manage it, the next thing you know your mind is telling you otherwise. If you want to put your Nicotine Quench Plan to the test, I don't recommend leading yourself into temptation.

Having just one cigarette means you'll have to start all over again. I just couldn't stand the thought of relapsing after getting this far.

Have a plan in place and know what you will do BEFORE you find yourself in a situation like this. UNDERSTAND that this is the purpose of having a Nicotine Quench Plan.

Get Your Nicotine Quench at AMAZON.