"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. ----------------------------------------------------------------------- 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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