Motivation for Stopping Smoking

Developing Motivation for Stopping Smoking

So you say that you are ready to stop smoking. You say you are ready to take back control of your life from cigarettes. You have developed your motivation for stopping smoking by creating a list of all of the things that you want out of quitting smoking.

Now what? Where do we go from here?

Matching your motivation to stop smoking with solutions that really work is exactly what we are all about…..

Think about why you want to quit smoking, and commit those reasons to paper.

Start with the big, obvious reasons, and keep going until you’ve listed all of the little ones, too. Smoking touches so many parts of our lives. Look at how it has affected yours in detail. The more detailed, the better.

Quitting is a Journey.

As the saying goes, “A Journey of 1,000 miles begins with the first step. ”

One of the keys to successfully quitting is preparation. Prepare to quit smoking by creating a plan .

Learn about what smoking cessation involves. Investigate your choices before deciding on a method of action.

Ask about success rates. Ask about the success rates over time. Learn the nuances of those statistics.

Be sure that your choice does not introduce further chemical harm to your body from gums, patches, pills, or vapes.

Non-Chemical approaches that include hypnosis, acupuncture, or psychological training should be the priority choices.

Most smokers think quitting should be a relatively straightforward (and quick) task. Those who have one or more quit attempts under their belts know that this simply isn’t true.

It takes Preparation. It takes a Plan . It takes determination to stick with it and to execute that plan.

Nobody will lie to you about it. It takes work.

The Plan and the Vehicle to attain your goal is available…. It just needs a little effort from you.

The benefits far outweigh the work it takes.

As we begin to adjust to our daily lives as Ex-Smokers, we not only begin to see the benefits from our personal wish list coming to life, we begin to also see many benefits that we never anticipated.

We are seeing more and more of them every day.

The belief in our own ability to accomplish goals that we had long ago given up on returns.

We actually begin to develop a new outlook and attitude toward life. The knowledge and feeling that we are worthy of a life free of addiction to smoking is a priceless gift.

Ex-smokers often exercise or take on a sport they always wanted to do, change course in their careers, or go back to school.

Smoking cessation is a life-changer.

The Only Person who can choose to change your life is You.

Change the faulty programming that cigarettes forced on you and build the smoke-free life you’ve been dreaming of.

It’s worth the work and will reward you with benefits you never dreamed of and have yet to discover.

Intention minus Action = No Results

You have never had a better chance than the one you have right now!

It’s your choice…. Make it a Good One.

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Conquer the Fear of Quitting Smoking

Once we finally make the decision to face and deal with our smoking problem, we are almost immediately faced with the fear of quitting smoking. Fear of quitting smoking, or more specifically the fear of the stop smoking cravings, can easily overwhelm our resolve.

It does not need to be a fear-based experience. In fact, programs exist that can teach you how to take a positive approach and become a very happy Ex-Smoker.

Ending the addiction to tobacco is a process that starts one day at a time. And each tobacco-free minute brings you closer to a healthier life.

The benefits of quitting begin almost immediately. Within 20 minutes of your last cigarette, your body starts the process of healing and recovery.

Dreading the weight gain, bad moods, or chance of failure? Think again… There is a solution.

Debunking the Fears

It’s time to lay your quit-smoking fears to rest once and for all. Here’s what experts want you to know and why none of these fears should stop you from quitting smoking.

Fear #1: I’ll gain too much weight if I stop smoking.

Many people do gain weight when they stop smoking, but not everyone who quits smoking gains weight. The people who gain weight are the ones who substitute food for the cravings.

There is absolutely no other way to gain weight…. None. .. Weight does not drop on you out of the sky.  It comes from the consumption of FOOD.


What about my Metabolism ?

A short detour is in order here…. Many people mistakenly believe that weight gain when stopping smoking occurs because of a change in metabolism. Yes, your metabolism will change. You will find that It will speed up, and here’s why:

Your metabolism changes because you are not smoking, therefore breathing better. You have more oxygen. You feel good and you want to exercise more when you don’t smoke. You are more active. You take up hobbies and activities that you did not have the energy for when you were smoking. Your circulation is better. You have more energy and the time to do something with that energy.

And that means that you should LOSE weight if you do not substitute food.

More information on this topic is available here.

Back to Debunking Fears

Fear #2: People around me have complained in the past that I am difficult to be around when I try to quit smoking.

Irritability is a common obstacle to stopping smoking. The dumping of that irritability when stopping has roots in psychology that is addressed in some publications and instruction manuals. This website addresses the topic more in depth in another post, but rest assured, techniques for removing irritability from the equation are not difficult to master.

Fear #3: My Social Life will suffer.

Let me challenge you to an experiment…. Go to any online dating site (even if you are not a member). Most will allow you to browse the profiles. Do you notice that about 6 out of 7 profiles are looking for Non-Smokers? In fact, they almost exclusively prefer Non-Smokers. How many do you see requesting to meet a Smoker ?

Hasn’t smoking caused others to treat you like a Pariah, an Outcast ?

When you are at work, do you need to stop for smoking breaks? Outside, Right?… Raining?… Cold?

When visiting at a friend’s home or trying to enjoy a nice meal in a restaurant or wherever we happen to be, don’t we put our enjoyments and activities on hold to go outside to smoke?

Aren’t Smokers actually continually taking a break from their everyday pleasures in life to go outside to smoke?

Doesn’t smoking actually interfere with the benefit and enjoyment of our social lives ?


Fear #4: I have difficulty concentrating when I try to stop smoking.

In the initial stages of stopping smoking, disorientation and difficulty concentrating are common side effects of the temporary withdrawal from nicotine. This is perfectly normal. It is also only temporary.

Compare this to the inconvenience of stopping whatever activity I am engaged in every 1-2 hours to go outside and smoke. And continue to do it every 1-2 hours every day for the rest of my smoking life.

That sounds like a lot more intrusive and interrupting to my concentration as a Daily Smoker than anything that I will experience as a Smoker trying to quit smoking.


Fear #5 Fear of Failure

This is the big one. This is the one that every human being struggles with in almost all areas of our lives. And don’t we find that most fears are just Bogey Men that aren’t really there when we open that closet door?

Isn’t it true that we haven’t failed until we give up trying? Let’s not confuse temporary setback with failure….

Procrastination is Failure’s best friend….  Immediate action is the only cure.

We recommend that you do not tell anyone that you are stopping smoking. Having others judge your actions or give you unqualified advice is not necessary.

NOW is the time to cast off the Ball and Chain of smoking. Tomorrow never comes.

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Truth about Nicotine Replacement Therapy

Truth about Nicotine Replacement Therapy

Looking at the Truth about Nicotine Replacement Therapy and nicotine replacement therapy guide lines, there are many products to choose from. Time and space prohibit analysis of all of them in depth, so we will talk about one of the most popular products, Chantix.

Although the focus in this article will be on Chantix, the reader can do similar research on any and all other NRT products, such as Zyban or nicotine patches. By asking the appropriate questions, you will reap similar results. So we will focus on only one, Chantix.

First, let’s consider a few facts. NRT is no man’s land for being in mild withdrawal all the time but without any end in sight.

Does using nicotine to combat nicotine really make sense ?

Pharmaceutical cessation products continue to attract support disproportionate to their usefulness. This distracts attention from the reality that the most common and most effective method used by most ex-smokers still remains unassisted cessation.

( Yes, that means “Cold Turkey” ).

Research shows that unassisted cessation, or cold turkey, remains the most successful method of quitting. Researchers found that people who relapsed into smoking did so at equivalent rates, whether or not they had used NRT to assist in their quit attempt.

Whether we consider pills, patches, or gums as a potential solution, all have serious downsides. All of them. While all are dangerous to some degree, all of them are particularly dangerous to pregnant women. Additional information regarding the risks of smoking while pregnant may be found here.

According to the Society for Research on Nicotine and Tobacco, extremely serious and dangerous side effects are severely downplayed. Just listening to the disclaimers on Chantix ads should cause anyone to be very concerned.

Everyday Health breaks it down to two lists, Common Side Effects and Serious Side Effects. The first list should be sufficient to deter anyone researching the product.

It is my intent to give you the facts so as to enable you to choose wisely. It is not to scare you. For that reason, I leave it to you whether or not to review that list . A word of caution. Some of the warnings are very disturbing. I leave it to you.

NRT is not magic.

For that matter, there isn’t a quit aid out there that will do the work for you.

Chantix boasts a 44% success rate, what exactly does that mean ?

Their program requires taking their medications for 90 days at a cost of about $10 per day. That’s $900. Yikes!

And the success statistics are skewed. Learn what the statistics truly mean. Ask how was the rate computed.

44% of the smokers who paid $900 were not smoking on Day #90. However, the 56% who failed are invited (at another $900 each ) to try again.

Dr. Anjan Chatterjee, a medical director at Pfizer is on record as saying the success rate after one year drops to 23%. That’s according to Pfizer.

Independent research says that one year later, only 14% were still not smoking.. One out of Seven.. Not so good.

Nicotine is addictive in any form. Successful recovery from nicotine addiction is a combination of a little bit of work along with plain old practice at living your life one smoke-free day at a time.

A psychological approach that uses no drugs may be more preferable. It is best to limit those choices to Behavior Modification, Hypnosis, Acupuncture, or Abstinence Psychotherapy .

The introduction of drugs into your body in order to stop smoking may cause exposure to other related health risks not normally associated with smoking.

Choose your smoking cessation method very carefully. Ask about success rates. Ask about side effects.

It’s YOUR body and YOUR Life.

Get the facts, then choose wisely.

What experiences have you had with NRT products?

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Using E-Cigarettes to stop smoking

Switching from Cigarettes to E-Cigarettes

OK, so what about e-cigarettes? Though there’s not much research done about the effects of electronic cigarettes on your health yet, there is some news, both  good and bad. Using e-cigarettes to stop smoking may not be your best choice

Does vaping help to quit smoking?  Vaping to quit smoking cigarettes is seen by many smokers as the solution to their smoking problem. It is viewed as less harmful and therefore, more acceptable than smoking tobacco products.

Though e-cigarettes don’t contain tobacco and many of the chemicals found in cigarettes, they do contain some, including nicotine, which definitely do cause premature aging as well as other side effects . In fact, the FDA has declared E-Cigs to be tobacco-based products and recommends that they should never be used as a vehicle to quitting smoking.

However, the chemicals and heat aren’t the main contributors to premature aging when you smoke. Our skin’s real enemy is nicotine. And electronic cigarettes aren’t free of that either . Though they may or may not be safer than traditional cigarettes, e-cigarettes have not been proven to be safe .

      Do e cigarettes help stop smoking ?

At this point, we see two main factors as obstacles. These obstacles complicate stopping so as to avoid the dangers of vaping as a substitute for smoking . These obstacles are exclusive to vapers and in addition to all other obstacles faced by someone attempting to quit smoking.

First, most vapers  tend to be under the age of thirty. Remember that? Ahhh, the age of being Bulletproof .  “It won’t happen to me . I’m so young, by the time anything bad could happen, they will find a cure”. I remember saying those very words as a child in the 1960’s about cancer and cigarette smoking. By the way, they still don’t have a cure .

To make matters worse, the most recent evidence available indicates that vapers are no more likely to quit than non-vapers.

Which brings us to the second obstacle.  Many people who vape began to do so using vaping as  their “bridge” motivation to stop smoking . They used E-cigs as a method and means to quit smoking . The problem is, they never did really quit . They are still inhaling heated chemicals into their entire respiratory system . They are still causing serious health dangers to their entire bodies . They are still ingesting large quantities of nicotine .

They haven’t stopped smoking. They’ve only changed seats on the Titanic .

One study showed that nicotine exposure was unchanged when smokers switched from cigarettes to e-cigarettes. Nicotine constricts your blood vessels, reducing blood flow to your skin and vital organs . When your blood flow is reduced, your body doesn’t get all of the nutrients it needs to stay healthy.

And Ladies, less nutrients also means more wrinkles. And not just more facial wrinkles, but more wrinkles all over your body, according to Mayo Clinic . When it comes to smoking, your body isn’t a fan of nicotine. Unfortunately, nicotine is found in electronic cigarettes, and since they are not regulated yet, you can be exposed to varying amounts of nicotine when vaping .

When it comes down to it, it’s best to avoid smoking and vaping altogether. There is evidence to suggest that electronic cigarettes may cause wrinkles, premature aging and more serious health issues. Until more research is done on e-cigarettes, try to stay away from them. After all, based on the evidence we’ve seen so far, electronic cigarettes don’t seem to be good for you or your circulatory and respiratory systems .

The Good News :
Now you can reverse that process because now you have access to the tools to stop smoking and stay stopped. If you are interested in how to do that, you have found the right place .

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Why Repression doesn’t work.

I am always pleased to see smokers quit smoking, regardless of how they stopped. The method is less important than the result. We do, however, want to stack the odds in our favor whenever possible.

I recently had a conversation with a Smoker who told me that when he gets the urge to smoke, he induces a mantra trying to convince himself that he doesn’t want to smoke…Telling himself that he doesn’t want to smoke (while actually experiencing a craving) is an attempt to convince the mind that the reality of wanting to smoke is not happening, when in fact, it actually is.

Here was my reply to this Gentleman:

This sounds like a combination of self-hypnosis and aversion therapy. These techniques will work for many people in the short run, but fighting gets tiring. The repressed urges persist while the short term motivation used does not. The smoker tires quickly and caves in after the short term success (if any).

Consider this:

Rather than set up a long hard uphill battle with smoking urges, why not remove the built-in failure of aversion therapy?

Why not learn how to deal with the problem directly rather than trying to pretend that the problem doesn’t exist?

Why not join a free open forum to discuss solutions to things like repression, weight gain, and irritability and prepare a program of concrete action that will work for you every time ?

Please join the forum and peruse the various topics. We welcome and encourage your comments and feedback.

What has been your experience with Repression?

John Turco

Risks of Smoking while Pregnant 

Risks of Smoking while Pregnant

Upon learning the Wonderful News of the Expected New Arrival, many expectant mothers squarely confront the risks of smoking while pregnant for the very first time. Often, they are surprised to learn of their absolute inability to stop ,no matter how strong the wish . 

Complicating matters is the presence of so many solutions on the market that could be harmful to the baby. Patches , Gums, and other remedies are risky for Mom as well as for the newborn. Mothers need to find a solution that will have zero negative impact on the health of Mom or Baby.

Cigarette smoking harms nearly every organ of the mature adult body . Certainly, a developing fetus would be more at risk than even Mom. Common sense as well as maternal instinct dictate an immediate change is the only course of action.

According to the Centers for Disease Control, there are 3 Compelling Reasons for Expectant Mothers to Stop Smoking Right Now :
1.) Smoking reduces a woman’s chances of getting pregnant.
2.) Smoking during pregnancy increases the risk for pregnancy complications or miscarriage .
3.) Tobacco smoke harms babies before and after they are born.

Mom needs a solution that will help her to handle her smoking problem. Mom needs a drug-free solution to eliminate potential harm to herself or her Baby. She needs a solution that will have zero negative impact on the health of Mom or Baby.

If you are a new Mother-to-Be looking for a solution to this dilemma, a proven and effective psychological remedy , you may want to refer to some other posts on this site. You will find a step-by-step program that works without gaining weight and without acting irritably, but most importantly, it works without any harmful drugs.

We hope that this information has been helpful and we Welcome your Comments and Participation.

What other drug-free methods have you tried?

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Will I gain weight if I Stop Smoking ?


According to the American Cancer Society, on the average, a smoker will gain about 10 pounds when stopping smoking.

While this is an across-the-board fact, it is NOT an across-the-board mandatory consequence of stopping smoking.

People gain weight when stopping smoking because they eat more when stopping. Simply put, they substitute food for smoking.  

There is absolutely no other way to gain weight when stopping smoking except by increased food consumption. This happens because we use food to handle the cravings. The substitution of food may work in the short run, but will not work over time. What happens is that we replace the tobacco addiction with a food addiction. Eventually, the substitution of food leads us back to smoking and now we have a weight problem in addition to a smoking problem.

Well, you ask,  What about metabolism?  Isn’t a change in metabolism the reason I gained weight ?

Yes, your metabolism DOES change, just not the way you think it does.

Your metabolism changes because you are not smoking, therefore breathing better. You have more oxygen. You feel good because you exercise more when you don’t smoke. You are more active. You take up hobbies and activities that you did not have the energy for when you were smoking. Your circulation is better. You have more energy and time to do something with that energy.

The hours that were wasted smoking become hours of active enjoyment of your benefits from not smoking .

Yes, your metabolism changed. It increased.

And that means that you should LOSE weight if you do not substitute food.

As you progress in your recovery from tobacco and nicotine, you will have more energy and will want to look into stepping up your exercise program . We suggest that you refrain from exercise only for about 10 days. After that, you may be anxious to look into  strength training , cardio exercise , or join a gym , and that is just fine.

There will also be a very strong tendency to diet. Because we teach you how to stop smoking without gaining weight , we discourage dieting until the smoking addiction is well under control. A prudent rule of thumb will be about 60 days. However, you may want to supplement your diet with good quality vitamins and herbs. You can do that at any time in the process .

Here is where you will to learn how to stop smoking without gaining weight  .

We welcome your thoughts, comments, and feedback.
Your participation is encouraged.

Tell us about your experiences with this topic.

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How to Quit Smoking while Pregnant

  Every pregnant woman, upon learning the wonderful news of the anticipated arrival of a newborn baby, will almost immediately experience a major shift in thinking. Her maternal instincts will redirect her thinking in all matters in terms of what is best for the unborn child. The question of how to quit smoking while pregnant now becomes uppermost in Mom’s mind.

The driving dominant thoughts of Mom will be to place the health and welfare of the baby above all else. Therefore, learning how to stop smoking while pregnant suddenly becomes a pressing issue and a battle which Mom feels the need to win at all costs.

Pregnancy gives you a huge incentive to quit smoking, but it also complicates your choice of methods. You may not be able to quit on your own, but you also have to think twice before exposing your baby to the medications in pills and patches. So what are the best options?

Cigarettes contain many more harmful chemicals than just nicotine. Each cigarette contains around 4,000 different chemicals which go into your lungs when you inhale. Given a high enough dosage, many of these chemicals have the ability to be lethal as a stand alone drug/chemical. Once they’ve gone into the lungs, the nicotine, poisons, and carbon monoxide cross the placenta to the baby. The complications cause premature births, increased miscarriages, and a plethora of birth defects. Stopping smoking is crucial to the successful development and healthy growth of the baby.

The Good News is that women no longer need to risk smoking while pregnant. There is also no longer the need to jeopardize the health of the newborn with the stop smoking aids on the market now. Patches, Gums, and prescription drugs used in the quest to stop smoking are still detrimental to the baby.

Fortunately, these are no longer the only alternatives.

Additional information on the risks of smoking while pregnant can also be found on this site.

Visit us for a safe, effective, and drug-free method to quit smoking .

What experiences have you had trying to stop drug-free ?

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How to Stop Smoking Cigarettes

How to stop smoking cigarettes

If you want to learn how to stop smoking cigarettes , you must be prepared to do some work. Stopping smoking is not easy, but the fantastic benefits of stopping smoking are well worth the effort.

The thing to remember about tobacco withdrawal symptoms is that any symptoms associated with stopping smoking are only temporary. Remember that the tobacco withdrawal timeline is only 48-72 hours from the time it starts.

Important Instructions

1.) Eat as you normally would.

Do not go on a diet in anticipation of gaining weight once you have stopped. We will teach you how to stop smoking without changing your present eating patterns and habits. Weight gain comes solely from eating more food and you will learn how to stop smoking without increasing your food intake. You will not gain weight while quitting smoking with this program. This is only one of the many health benefits of stopping smoking using the Stop for Life method .

2.) Smoke as you normally would.

Cutting down will not help you. Cutting down only creates anxiety about stopping smoking and anxiety when quitting smoking is easily handled through use of the Stop for Life quitting techniques.

3.) Keep stopping smoking to yourself.

Telling others will not help you. This is a good selfish thing that you are doing for yourself and you need to keep it to yourself. Telling others will only solicit a lot of bad advice. It didn’t work in the past and it won’t work now.

What’s Next ?

Ok… So now we know that all of the fantastic benefits of quitting smoking cigarettes can be had by simply developing a willingness to follow instructions. In order to develop and retain the necessary motivation, it will be crucial to identify what are the benefits of quitting smoking.

Start that list TODAY. … Right now .

Keep that benefits list handy as you continue to identify and add to the benefits. You will need to refer to that list over the next few days as you navigate through the Stop for Life program lessons. The benefits will only materialize by working for them. Once the list is complete, you will now be prepared to begin Lesson One .

If you want to learn how to stop smoking cigarettes , taking the next step right now will greatly improve your chances of success .

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Doesn’t smoking make you relax?

Doesn’t smoking make you relax?

Smoking doesn’t calm your nerves,  The idea that smoking calms yours nerves and decreases anxiety pervades our culture. … In much the same way that drinking alcohol (a depressant) actually increases feelings of depression, smoking cigarettes may actually increase feelings of anxiety.

Nicotine causes a spike in your heart rate and blood pressure making your heart work harder. The cigarette appears to relax you because the nicotine removes the uncomfortable withdrawal symptoms caused by smoking, and causes a brief hit of a brain-reward chemical called dopamine.

Many people who smoke do so because they believe it calms them down. This is because nicotine is a mood-altering drug and it seems to smolder feelings of frustration, anger, and anxiety when it’s inhaled. When we smoke, we do so to get relief from those feelings of frustration, anger, and anxiety. Over time, we begin to perceive that relief as relaxation and pleasure. The perception of relaxation is only a powerful illusion.

One of the most treasured benefits that I hear from my students is the everyday calmness, peace of mind, and feelings of well-being that breaks and replaces this vicious cycle.

More information is available if you would like to learn more about how to have a happier, healthier, and more rewarding life.


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Your Comments and Feedback are always Welcome .

What feelings have you dealt with while trying to stop smoking?