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.
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.
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
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.
