LaRed Latina of the Intermountain Southwest.


"Martin Josefino Heidegger Jr., a friend of mine, wrote this book a few years ago. The book teaches you a simple, yet powerful, step by step method to stop smoking. It is guaranteed to work -- no gimmicks. I can vouch for this system, because it worked for me. I quit smoking thirteen years ago and have not smoked since. If you are serious about kicking the cigarette habit, give Josefino's method a shot. His system works." -- Roberto Vazquez CEO LaRed Latina Net
                 

HOW TO STOP SMOKING IN 30 DAYS

By Martin Josefino Heidegger Jr.



Copyright (c) 1992 Martin Josefino Heidegger Jr.

Authorization to duplicate or distribute this document is granted by
Martin Josefino Heidegger Jr. and "LaRed Latina," with the provision that
the document  remains  intact or if used in sections, that the original
document source be referenced. 


LIMITS OF LIABILITY AND DISCLAIMER

The author has used his best efforts in preparing this book. The author
makes no warranty of any kind, expressed, or implied, with regard to the
instructions and suggestions contained in this book.


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                    INTRODUCTION
  

  To quit or not to quit, that is the question! A quick survey of the "How
to Books" regarding smoking, reveals a mind- boggling collection of quick
stop-smoking methods, techniques and gimmicks, such as nicotine gum,
cigarette filters and even a miniature hand held computer to monitor
smoking.

     I decided to write this manual, because I wanted to share my own
personal "Stop Smoking" technique. After some study and deliberation, I
devised and developed a simple, yet very effective technique. Aside from
this manual, you won't need any other gimmicks, devices, subliminal tapes,
or  other such products.

     I used to smoke two and a half cigarette packs a day. If you use my
method, no matter how much you are smoking now, you can kick the cigarette
habit too.

     Most people can quit smoking, if they make up their minds to do
so. All you really need is the desire to quit and a good systematic
stop-smoking program.

     I made a commitment to keep this book as simple as possible. You will
find no technical, fancy or scientific jargon or references to any complex
medical or psychological studies in this manual.	              

     What "Stop Smoking in 30 Days" will do is take you on an easy,
systematic, step by step, "Stop-Smoking Journey." If you conscientiously
follow the prescriptions in this book, I guarantee you will quit smoking.

     I will not discuss the hazards of smoking, because I believe the
average smoker already knows the great health dangers of smoking. Suffice
it to say, medical research clearly shows that smoking is one of the
leading causes of lung cancer and heart disease, as well as other
gastro-intestinal, kidney, and liver disorders.

     My awareness of the indisputable dangers of smoking was one of the
primary motivating factors in my decision to quit smoking. I'm certain
health concerns are also a motivating factor for most American smokers who
have decided to, or, want to quit smoking. 

   As a final note, I would like to recommend that you involve your
family, friends, and loved ones in your efforts to discontinue
smoking. Family members can provide you with the encouragement to
successfully complete my "Stop Smoking Program."



               STEP 1: THE DECISION  


     Congratulations! The minute you decided to invest in this book, you
indicated a firm desire to quit smoking. Hence, you took the first major
step towards kicking the cigarette habit.

     The title of this book, "Stop Smoking in 30 Days" is catchy. I will
not promise you will quit in 30 days, but, I will promise you will
quit. It might not be in 30 days, it could be in two or three months or
even in just 20 days. It is up to you to decide. You will have the
discretion to choose in how many days you will quit. In my case, I decided
to quit in 50 days.

     We have already determined that you have the desire to quit. This is
not enough. You will have to make a sincere and firm decision and
commitment to stop smoking.                     

     My method involves a very gradual process. You don't stop smoking
abruptly, but in increments, one cigarette at a time. When I was down to
my last 5 or 6 cigarettes, I knew, I had the cigarette smoking habit
licked.

     Hence, the key to step 1, is the decision and commitment to
quit. Once you make this firm decision, you can proceed to step 2,
Nicotine Withdrawal.


               STEP 2: NICOTINE WITHDRAWAL 


     Smokers, especially heavy smokers, tend to get addicted to the
nicotine content in cigarettes. As in other forms of addictions, such as
drug and alcohol addictions, people tend to experience withdrawal symptoms
when nicotine is withdrawn for a certain period of time.

     It has been determined by the medical establishment that nicotine is
highly addictive. Hence, for heavy smokers, withdrawal symptoms can be
rather severe, but not insurmountable.

     Since my stop-smoking method involves a gradual, systematic and
incremental process, the withdrawal symptoms should be rather minimal. If
you decided to go "Cold Turkey" or abruptly stop smoking, the withdrawal
symptoms could be more pronounced.  

   So, to allay the withdrawal effects of nicotine and before you start my
program, I would recommend you switch to a cigarette brand with a
lower-level nicotine content. To do this, you have to know the nicotine
content of your brand of cigarettes.                

      To determine the current nicotine content of your cigarette brand,
you have to look it up in the Federal Trade Commission Report on "TAR",
NICOTINE AND CARBON MONOXIDE, provided in the back of this manual. To make
the switch you must select a brand with a lower nicotine content. 
       

     For instance, if your brand is regular Marlboros, the nicotine level
is 1.0 milligrams. So, now you must select a brand with a lower nicotine
content, such as Marlboro 100's which are  0.7, or Winston's 100's which
are 0.5. The lower the nicotine level of your selection the better.

     A good rule of thumb to remember is to choose the “lights or “100”
version of your regular brand of cigarettes, such as Marlboro Lights,
Winston Ulta Lights, Salem Ultra 100 etc. You will note that these
cigarettes have significantly lower nicotine content than the regular
brands.

   Whichever brand you choose, that will be the brand you will smoke, once
you start the non-smoking program. That is, unless you choose a cigarette
brand with a lower nicotine content. The key point of this step is that
you want to lower the nicotine level of your cigarettes, so that nicotine
withdrawal symptoms can be minimized and(or) reduced.

   Once you have selected your lower level nicotine cigarette brand, you
will be ready for step 3, The Cigarette Count.                            


           STEP 3: The Cigarette Count  


   In this step, you must evaluate and determine how many cigarettes you
smoke on a daily basis. Within a cigarette or two, you have to determine
the precise number of cigarettes you smoke on a daily basis.

    If your smoking habit is erratic, you can total what you smoked on a
given week and average the total by seven days. This should give you a
fairly accurate estimate of the number of cigarettes you smoke on a daily
basis.

      I would speculate that the average smoker already has a fairly good
idea as to the number of cigarettes he or she smokes. In my case, I
determined that I smoked two and a half packs or 50 cigarettes a day. The
cigarette count is not difficult to do and will give you an opportunity to
focus on and assess the severity of your smoking problem.
  
  Hence, before you proceed to Step 4, you must have evaluated and
determined within a cigarette or two, the number of cigarettes you smoke
on a daily basis.
  

               STEP 4: The Elimination Program 


   Aside from Step 5, The Official Commitment, this is the next most
important step. At this time, you need to deliberate and decide on the
number of cigarettes you are willing to forfeit or give up, and what
time-schedule.

  For example, in my case, after going through Steps 1, 2, and 3, I
determined that I smoked two and a half packs or 50 cigarettes a day. Then
on Step 4, I decided that on a specified day, I  would begin to forfeit or
give up one cigarette per day.

  I started my elimination program on a Monday and on this particular day
I smoked 49, instead of my usual 50 cigarettes. On Tuesday I smoked 48, on
Wednesday 47, and on Thursday I smoked 46 cigarettes. This elimination
process went on until I was down to my last or final cigarette.

  In effect, then, my elimination plan was to forfeit one cigarette per
day for 50 days, to cover for 50 cigarettes or my two and a half packs a
day cigarette habit.

  I could have quit in 25 days, by forfeiting two cigarettes per day,
instead of one cigarette per day. Hence, on Monday, my starting day, I
would have smoked 48, on Tuesday 46, on Wednesday 44, on Thursday, 42, and
so on and so forth, until finally I would’ve been down to my last two
cigarettes.

  I could have also decided to quit in 100 days. In this case I would have
forfeited one cigarette every other day. For instance, if I started my
program on a Monday, then I would forfeit my first cigarette on
Wednesday. My second cigarette, I would forfeit on Friday, my third on
Sunday, my fourth on Tuesday and so on and so forth, until I would be down
to my last cigarette.

    Another possibility would have been to forfeit one cigarette every
week. This could have been a viable option. However, by choosing this
alternative , it would have taken me little over a year to complete the
program.

  In your case,  you will have to sit down and deliberate. Among the
factors you want to consider is how much you smoke, and how many
cigarettes you can psychologically and emotionally afford to give up at
any given time schedule.

   Another important factor to consider is your motivation for
quitting. In my case, it was my family, especially my mother who regularly
encouraged me to quit. I also developed a chronic cough and couldn’t go up
the stairs at work without gasping for air. I was also out of shape and
losing all hope of ever working-out, and exercising again.

  So, what is your motivation for quitting? Do you have a sense of
urgency, or do you want to just take it easy? With my stop smoking
program, you have a choice to stop smoking quickly or in a slow gradual
manner. 

  For  some people, especially the ones who are already experiencing
medical problems, it would behoove them to stop smoking as quickly as
possible.

   While in a Las Vegas casino, I noticed a middle aged lady playing the
slot machines. She was standing, and had a plastic container filled with
coins in her left hand and a cigarette  on her right hand. I couldn’t
figure out how she could put the coins the slot machine and puff at her
cigarette as the same time.

     The lady appeared to be gasping for air, and had one of the worst
wheezing  and hacking coughs I have ever heard.  You could tell she was a
chain smoker. I felt sorry for her. She was literally smoking herself to
death.

   This lady is an extreme example of a cigarette junkie. I cited this
story to illustrate an example of a person who should be seriously
motivated to quit smoking. If you are this type of smoker, it would
benefit you greatly to stop smoking as soon as possible, because your life
and health could be at stake.

   Your cigarette habit and health condition might not be this
severe. However, I would encourage you to study and evaluate you overall
smoking habit pattern to determine whether you want to quit quickly or at
a slower pace. 
    
  In my case, cigarettes  had become a physical, emotional, and financial
burden. By looking at the prices of cigarettes today, I can see how a
serious cigarette habit could  become a bonafide financial hardship.

    Hence, before you proceed to Step 5, you have to determine the number
of cigarettes you are willing to give up, and on what time schedule. In
essence, my method allows you to tailor make your own stop-smoking
program. You can decide to forfeit one cigarette a day, two a day, one
every other day or even forfeit one cigarette per week .

  So, give yourself enough time to think, deliberate and finally
decide. You must then reflect upon and evaluate your decision, because
after you complete Step 5, there will be no turning back. Your final
decision will become a firm, incontrovertible and official commitment.


               STEP 5,  The Contract  

     A contract is a formal agreement between two or more people which is
enforceable by law.  In your case, the contract will be your promise to
yourself, your family, and loved ones,  that you will quit smoking within
a certain period of time.

    If you recall, on Step 4, I recommended that you should engage your
family and loved ones to help, encourage and support you in your
decision. Your family can serve to strengthen your resolve and commitment
to quit. That is why I advise that your family and loved ones become a
central party on your contract to stop smoking.

       Once you fill out the contract, your family members, or significant
others, will be required to witness your signature and thus your consent
to comply with your promises and stipulations in the contract. Hence, by
their signature as witnesses, your family will in effect officially
confirm, endorse, and validate your promise to quit smoking by the date
you specify in your contract.

   Not all of your immediate and extended family members will be required
to sign the contract. Members of your immediate family, such as your wife,
son or daughter, as well as brothers and sisters should qualify as
legitimate witnesses for this contract.
     
 The only criteria I would stipulate in choosing witnesses, is that they
be non-smokers themselves and that they sincerely care about seeing you
stop smoking.

    The significant others I chose for my contract were my wife, my
mother, and sister. All of these people, especially my mother, helped me
through the cigarette  stop smoking  process. Even, after I quit, my
family was always there to assist and support me.

    The first two or three weeks after you quit are a critical period. The
highest rate of relapse occurs during this time. If you get through these
three weeks without smoking, chances are you have kicked the habit
permanently. Research clearly shows that after the first three weeks,
your resistance and will power intensifies and begins getting stronger and
stronger. Hence, after three to four months the average ex-smoker will not
be tempted, even in high risk situations such as being around friends who
smoke or at bars and restaurants where smoking is highly prevalent.

     I cannot stress enough the importance of engaging your family at
every step of the stop smoking program. During this three week trial
period,  your family will play a key role by providing you with support
and encouragement. 

     In the back of the manual you will find the stop smoking
contract. You can detach the contract from the manual or make a photo copy
of it. You can fill out the contract by hand or your can make it look more
official and professional by typing it.

   In this contract you will fill out the blank spaces which include your
name, starting date of your stop smoking program, the cigarette
elimination number, and the date you will officially stop smoking or smoke
your last cigarette.

   You will then type or print, and sign your name in the spaces provided.
Witnesses should then sign their names to ascertain and legitimize your
promise to complete or consummate your stop smoking program.

   In a way, the contract is relatively simple to complete, because by
now, you should have all the information ready to insert on your contract.
Among the most important items are the start and end dates of your
program, and the number of cigarettes you plan to forfeit, or give up, at
a given time. The end date can be figured out quite easily by using a good
desk-calendar.

   After the contract has been signed by everyone concerned, the contract
can also be notarized. This is optional, but it can make your contract
look more official when you frame it and put it on your home or office
wall.

     I still have my original contract and it still gives a great feeling
of accomplishment each time I look at it.


                           Conclusion  


   After you stop smoking, it is imperative that you clear your
environment of anything which reminds you of smoking.  Hence, the first
thing you should do after you quit is destroy or discard all your
cigarette smoking artifacts, such as ashtrays, lighters, cigarette filters
and all other smoking-related products. All these artifacts tend to be
associated with smoking and thus must be eliminated. For the first few
weeks, after you quit, you want to avoid friends who smoke and places such
as restaurants, bars, or other places where you know you will be tempted
to smoke.

     I tended to associate smoking with coffee. Whenever I had a cup of
coffee, it was natural and almost instinctual to light up a cigarette. I
could not conclude a meal without a fresh cup of coffee, and of course,
several cigarettes. I had the same problem with beer and other alcoholic
beverages.

    From early on, I had learned to associate smoking with drinking.
Somehow, in my mind, both behaviors were married to each other and
couldn't exist without the other. I imagine these associations were partly
due to social learning and programming by the American mass media which
keeps telling us through movies and commercials that smoking and drinking
go together.

  In a certain way, I had to change my whole self-defeating smoker's
behavioral pattern to a healthy non-smoking lifestyle. For instance, after
a meal, whether at home or at a restaurant, I would quickly leave, take a
walk, or read a magazine or book. The whole idea is to break your smoker's
habit pattern.

   Your lifestyle change can involve exercise, and other athletic
activities, such as walking,  jogging, swimming, aerobic exercise,
racquetball, and tennis. I would like to encourage everyone to join their
local Y.M.C.A. or health club. These places provide a wide spectrum of
exercise,  health and educational activities for all members.

   I am a strong advocate of exercise and physical fitness and firmly
believe that it can improve our health if done on a regular basis.
However, there are countless other social activities, and hobbies you
could get involved in to help break up the smoking habit pattern.

     After quitting, you will from time to time experience the withdrawal
effects of nicotine. To assist you with any residual withdrawal symptoms,
I recommend you purchase a gum called Nicorette, a prescription drug you
can purchase at your local drugs store.

  You can start using the gum after you quit, to palliate any residual
Nicotine withdrawal symptoms.  I will not recommend use this drug for more
than three or four weeks after you stop smoking. I’ve never used Nicorette
myself, but I understand it is a good medication to alleviate any residual
Nicotine cravings you could experience after you permanently quit smoking.

   Nicorette gum should be used strictly in accordance to a medical
Doctor's guidance and directions. This medication is fundamentally for use
on a temporary basis and is not meant for prolonged utilization. Hence, I
would recommend that if you don't need Nicorette,  do not use it. By the
same token, if  you feel you need Nicorette, then I would recommend that
you don't abuse it.

    As I indicated before, in the introduction, my program involves a
simple, yet very effective method to quit smoking. My technique is a no
frills method that worked for me and it will for you as well.

    I quit smoking about 10 years ago using this very same method. It has
been so effective, that even now I could be around friends who smoke, and
I don't feel the least tempted to smoke. On the hand, I feel sorry for my
friends, and try to persuade them to kick the a habit.

   It is not until after you quit, that you realize how stupid and foolish
a habit smoking can really be. Smokers don't realize what they are doing
to their health. It's only after they quit, that they look back and
understand the terrible harm they were doing to themselves.

  After I quit smoking, I became an anti-smoking crusader. I found that by
helping other people quit, it sort of reinforced my  own commitment and
decision to never smoke again. Hence, by helping other people, I was also
helping myself.

   It is my hope that the people who successfully complete this
stop-smoking program, will in turn convert other smokers. Who knows, this
modest little instruction booklet could start an anti-smoking revolution
and the lives and health of millions of Americans could be saved.


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