Quit Smoking without Cravings by Christine Copper (ex-smoker)

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1 Quit Smoking without Cravings by Christine Copper (ex-smoker)

2 Copyright Christine Copper All rights reserved. The material in this book is protected under International and Federal Copyright Laws and Treaties. Unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author, except for the use of brief quotations for book reviews. Thank you for respecting the hard work of this author. Christine Copper 1130 Vine Street Wisconsin Dells, WI Cover Image Copyright ehabeljean Fotolia.com

3 DEDICATION This book is dedicated to Karen and Cindy. Without constantly hearing Karen s smokinginduced coughing and hacking, and Cindy s honest assessments of my smoking character, I would not have quit smoking when I did, or may never have quit at all. Thank you. This book is also dedicated to my family. I couldn t have done it without your silent support. Thank you.

4 Disclaimer: The information contained in this ebook is not meant to replace your physician s professional advice. Please consult your physician prior to following the advice contained in this ebook, bonus workbook, and Facebook group. The author does not guarantee to make you quit smoking, nor make you not have cravings for cigarettes. By reading any further, you agree to these terms and agree to release the author from any and all, direct or indirect, liability.

5 Table of Contents About the Plan Step One: Choose a quit date at least 30 days away. Step Two: Accept the fear of quitting. Step Three: Notify everyone you intend to quit smoking. Step Four: List all the reasons YOU want to quit and all the reasons OTHERS want you to quit. Step Five: List all the bad things about cigarettes/smoking. Step Six: Identify times and places you normally smoke and activities or people that prompt you to smoke. Step Seven: Identify activities or changes to replace times you normally smoke. Step Eight: Gather all your smoking paraphernalia and toss it. Step Nine: Putting it all together. Step Ten: Keep breathing.

6 About the Plan Anyone who truly knows me knows that I plan everything and seriously think about that plan, sometimes for years, before implementing it. I let my imagination run through every possible scenario and narrow down my plan to what works in my head. Yes, I m sure I overanalyze everything and probably create some awesome excuses, but if my plan works, the better for me and anyone involved. That s how this plan came to be. I thought about how to quit smoking for some time before finally coming up with a plan that, in my head, would work. I don t like taking medications so all those pills and gums to help one quit were out of the plan, as well as those fake cigarettes (I didn t want to look like a fool smoking a fake smoke). I thought about every time in the past when I tried to quit smoking and failed. What made me fail? Why did I want to quit then? What helped, even though I failed? In the end, this plan was what I came up with. My plan worked so well for me that I had absolutely no cravings after I quit. Over the next five years I forgot about how I quit smoking and just enjoyed being able to breathe. After all, my initial intention was just to help me quit smoking. Five years later and still smoke free, I made the decision to stop complaining about all that nasty cigarette smoke and do something about it. I decided to share my plan with others so everyone could enjoy their lives being able to breathe. I used this plan to quit smoking so I already consider the plan a success, but if it helps even one other person quit smoking, I will consider myself a success for having the courage to put myself out there and share this plan with the world. Please keep in mind that this plan can be modified to accommodate you and your specific situation. You may decide to quit as soon as you re done reading this book and only implement those sections that would help you right now. You may decide to skip choosing a quit day and just keep forcing yourself to smoke until you re so sick of smoking you vomit. You may have quit a week ago and feel yourself succumbing to the calls of a cigarette and just need help eliminating those sirens. Whatever your situation, make sure it feels right to you and that you stick to it. I wish you the best of luck on your journey to quit smoking. Please feel free to me at Christine@ChristineCopper.com with any questions or success stories you may have. I would love to hear how my plan, or your modification of my plan, worked for you or someone you know. Happy breathing!

7 Step One: Choose a quit date at least 30 days away. The first step I took was to decide my quit date. It just so happened that New Year s Day was in about a month so that was the day I chose. Having one month to prepare myself turned out to be the perfect amount of time to create and implement a plan which would ultimately lead to my breathing, truly breathing, for the first time in over 20 years. So your first step in your journey is to choose your date. It should be at least 30 days away for my plan to work for you the way it worked for me. Grab a notebook and pen and write the date you ve chosen at the top. You ll want to remember this date so you can share with others how long you ve been smoke free!

8 Step Two: Accept the fear of quitting. I m sure you re feeling a little scared right now, but that s okay. I was excited yet terrified when I made the firm decision to quit smoking forever. I truly felt like I was losing my best friend, the only friend who had been with me through all of the bad times, the only friend who didn t abandon me. I had tons of questions running through my head wondering how I was ever going to survive without my smokes. It was like I was spiraling down a deep, dark hole with every fear I d ever known just waiting to get me. However, I knew that this was best for me and I no longer wanted to be controlled by cigarettes, so I acknowledged my fear and moved on. Whenever I d feel the fear of quitting rising up I d refer to my index cards (see Step Four).

9 Step Three: Notify everyone you intend to quit smoking. Telling everyone I was quitting, again, was pretty humiliating. I d said it so many times before that I m sure no one believed me. Regardless, I told my family and friends that I was serious this time, but that I needed them to just leave me alone about it and don t mention anything about smoking to me. I tried to explain that even when they told me good job it reminded me of smoking, then I d want one. My daughters were constantly nagging me to quit and I didn t need anyone s hen-pecking (sorry girls, but you did hen-peck). I assumed I d be on edge once the big day came and the last thing I needed was a reason to reach for a smoke. I made sure to explain to them that I had a plan and that their silence was part of that plan. I told them it may not seem like I was quitting, but from that moment on I didn t need them, or anyone, saying anything at all about cigarettes or smoking. I made them promise, and they did. They kept that promise, too. More important than not saying anything about me quitting was explaining to them that emotional stress was to be avoided at all costs. There s no better reason to reach for a smoke than when you re upset. Isn t that what best friends are for? I told them any bickering or fighting was to be kept away from me, no exceptions! This was difficult considering they were teenage girls! But they did great and I can t thank them enough for their silent support during this time.

10 Step Four: List all reasons YOU want to quit & all reasons OTHERS want you to quit. Use your notebook and pen to list all the reasons YOU want to quit. My list included some of the following: I won t have a disgusting, hacking cough I won t stink of smoke I can hold my new nieces and nephews I won t have to plan my day around my smoking I ll be able to smell and taste I ll be able to truly breathe After you ve listed all the reasons you want to quit, make another list of why OTHERS want you to quit. I m sure you have several people in your life telling you on an almost daily basis to quit smoking. Make a list of what they say. The first one I wrote on this list was because my kids love me and wanted to pull the gun away from my head; they wanted me around for a long time. Write YOUR reasons for quitting on a small index card and read it first thing in the morning, numerous times throughout the day, and last thing at night. NEVER read them while you re smoking, though. Read them when you get out of bed, while you re eating meals, last thing before going to bed, or any time you aren t having a smoke. Take the list of why OTHERS want you to quit, read it over once, then rip it up and throw it away. You are quitting smoking because YOU choose to and YOU want to for YOUR own reasons. If you re anything like me, anything someone tells you to do is usually the last thing you want to do. Therefore, quitting because someone else wants you to will never going to help you quit.

11 Step Five: List all the bad things about cigarettes/smoking. Don t hold back on this list! Even if you love smoking right now, I m sure there are plenty of bad things you can come up with. Use as much negativity as you can. Some of the things I listed were: My hands smell disgusting My hair smells disgusting My clothes smell disgusting My breath smells disgusting They re killing me Dirty, disgusting habit I can t breathe My fingers turn yellow This list will be used ONLY when you re smoking. As you light your cigarette, start thinking all these negative things about smoking. You may really have to focus on what you re thinking because it s easy for the mind to wander. If you find your mind has wandered, quickly start thinking how disgusting cigarettes are again. Continue this until you put the cigarette out. Once you put it out, make sure you stop thinking anything negative. After a day or two of reading this list, I began to just let the dirty, disgusting talk go on in my head without having to read it. While smoking, I would say to myself in a totally grossed out voice : Smoking is so disgusting. These things reek so bad. This is the most disgusting thing. So dirty and disgusting. Oh my God, I can t breathe. My hair and clothes smell absolutely disgusting. I would keep going over how nasty and disgusting smoking was until I put the cigarette out. The negative talk was over immediately then. I also did this negative talk anytime I saw someone else smoking. If I was driving and saw someone smoking I would say a few very negative comments in my head then let it go. I still do this every time I see someone smoking, but now I m not quiet about it. I let everyone around me know how disgusting smoking is. If you are normally around people when you smoke, explain to them you re quitting and need to be alone, or at least not engage in conversation, while smoking for my plan to work. It was hard for me to tell people this, but I knew my life depended on it, so I told them. Most people are more than willing to accommodate! You may even inspire someone else to quit.

12 Step Six: Identify times and places you normally smoke and activities or people that prompt you to smoke. The purpose of this step is to make sure you keep smoking as you normally would right up until your last cigarette. As my quit date got closer and my brain wrapped around the truth about how disgusting cigarettes really were, I wanted to smoke less and less. By having a schedule of when I normally smoked I could use that to keep my smoking as normal as possible, though it grew harder and harder to even force myself to smoke, which turned smoking into a chore instead of an enjoyment. This turned out to be a good thing. I really thought about things and people that prompted me to smoke and was surprised to find pretty much everyone and everything did! Even seeing certain commercials on television made me want to smoke - especially those that told me to quit! As soon as those came on I d be headed to the door to have a smoke break! It was easy to identify when I smoked during the work week because there were specific times for getting up, breaks, lunch, and getting home. Below is similar to what I identified for my work week: Normal Work Day 6am 2 cigarettes before leaving for work 6:45am 1 before going into work building 9am 2 at break 12pm 3 or 4 during lunch 3pm 2 at break 6pm 2 immediately when I get home 6:45pm-9pm between 10 and 15 during commercial breaks 9pm 1 before bed Weekends were much harder because there were so many variables. Different times getting up and going to bed, seeing different people, doing different things based on the weather, and how I physically felt all were factors in how much I smoked. Some smoking never changed though. I always got up, brushed my teeth, and then had a smoke or sometimes two. I always had one or two after eating a meal and before going to bed. Being around my brother and sister-inlaw always found me smoking more than usual because I d have one every time one of them lit up. Holidays were always a smoke fest because anytime one smoker wanted a cigarette every person who smoked followed them! My weekend fun was always planned around my smoking. I wouldn t go anywhere or do anything that wouldn t allow me to smoke at least a little. If I was at a gathering I d always have a cigarette in my hand. Anytime I felt nervous or uncomfortable a cigarette was the first thing I reached for. Identifying all of these things made it so much easier to quit because I knew what was coming and could plan for it. Below is a sampling of the things I had on my list:

13 Weekend 1-2 after brushing teeth 1 about every 20 minutes to half hour while cleaning house Nearly one after another while reading a book, working on my computer, going to a bar, drinking alcohol, talking on the phone, anytime or anywhere I felt uncomfortable Anyone who smoked The last thing you should have in your schedule is to include having a cigarette every fifteen to thirty minutes right up until midnight on the night before your quit day. If you work the next day, plan on having a cigarette every fifteen to thirty minutes until you go to bed.

14 Step Seven: Identify activities or changes to replace times you normally smoke. Now that you have identified everything under the sun that prompts you to smoke, it s time to identify what you can change so your mind will stay off smoking after your quit day. During the work week, I got up 15 minutes later than normal so I literally had no time to smoke. During break I went for a walk with a coworker (Cindy) instead of smoking. When I got home from work I immediately went into the house and helped with dinner then cleaned and cleaned some more. My house was spotless for the first month after I quit! I had a harder time finding replacements for smoking during the weekends. There was so much time to fill! Everyone knew I was quitting for real this time so it didn t bother them that I stayed away from them for a month or so. I stopped going places where I thought I d feel uncomfortable and places I knew I would want to smoke. I kept myself busy cleaning, exercising, cooking, watching movies, and staying where I knew I wouldn t be tempted to smoke. This will be difficult at first, but the more things you can come up with to occupy your time the easier it will be to identify more things to keep you busy. Inviting your family to help you with this task could be a great experience for all of you. It may surprise you how creative kids can be! For me, finding my own replacements was best. Remind any family members enlisted to help that they are not to mention a single word about smoking or cigarettes. Keep your replacement list handy because you may come up with ideas as time goes on and your quit day gets closer.

15 Step Eight: Gather all your smoking paraphernalia and toss it. I didn t have a lot of things that I used for smoking, but I threw away everything except one lighter and one ashtray. I put the ashtray outside at home because that was the only place I smoked at home. I never emptied it, but chose to keep filling it so seeing and smelling all those cigarettes made me ill (remembered this trick from Kris, whose father quit after seeing an overfilled ashtray one morning). I even threw away duffle bags and clothes that had labels on them from cigarette companies! I didn t want anything to sabotage quitting this time and I knew that seeing them would prompt me to want one. Usually, I was my own saboteur, but not this time! If you re serious about quitting this time, you ll want to do the same thing. Remove lighters and ashtrays from vehicles, your office, motorhome, anywhere you had them. I m sure you ve heard the saying outta sight, outta mind. When one is quitting smoking, this is vital! If something is around that will remind you of anything positive about smoking, it has to go.

16 Step Nine: Putting it all together. The above action steps should take you only a few days to complete. Once they re complete, your days are going to be roughly the same until your quit date. You ll always smoke at the times and places you ve identified, even if you don t feel like it. You ll always read your positive note cards first thing in the morning, often throughout the day, and just before bed, but not when you re smoking. You ll always reiterate in your head the disgusting things about cigarettes and smoking, but only when you re smoking or see someone else smoking. After almost one month of this, the way you used to think about cigarettes and smoking should have significantly changed. During the last week it should almost seem like a dirty chore to have a cigarette. Regardless of how your thinking has changed, KEEP SMOKING LIKE YOU NORMALLY WOULD! On your last day of having to smoke, keep smoking right up until bedtime or until midnight, which should be part of the initial schedule that you made. Once midnight comes, put that cigarette out and be grateful you never have to smoke one of those dirty, disgusting things again! I mean REALLY be grateful! Let out a sigh of relief and start thinking about all the good things that will start to happen to you and your body now that you aren t killing yourself with nasty, dirty, disgusting cigarettes! Smile and keep thinking how happy you are now! Keep these positive thoughts in your head as you fall asleep that night. Lastly, make sure to destroy any cigarettes you have left, and your lighter and ashtray, immediately after the last cigarette of your life. As I destroyed the remaining cigarettes, I went over in my mind again how nasty, dirty, and disgusting they were. As the last of them fell into the garbage, I rejoiced that I d never have to smoke one again. I smiled and laughed as I went over in my head how my life was going to be so much better without them.

17 Step Ten: Keep breathing. My first day of not smoking went wonderful. I had absolutely no cravings. I focused on keeping myself busy according to my replacement schedule. Anytime I thought about cigarettes or smoking I would smile, and then sigh with relief as I repeated over and over in my head how I didn t have to smoke anymore, and thought of all the good things that would happen to me now that I wasn t smoking. I always got busy doing something as soon as those thoughts started. As the days went on, my thoughts of smoking, whether good or bad, became less and less. Before long the only time I thought of smoking was when I saw someone else smoking, and that was only because the smell of their smoke made me sick to my stomach. At that point, I knew I would remain a nonsmoker the rest of my life. Now that you can breathe again, it s time to put into action the changes you re going to make to replace smoking. You may need to adjust some things as time goes on and you find that something isn t working as well as you had hoped it would. The key is to keep a positive attitude about being able to breathe, not smelling disgusting, and not having your life revolve around smoking. Most importantly, you ll be able to start living your life of freedom. You ll no longer be stuck in a prison, and will be able to go on your kid s field trip without freaking out or have a conversation with someone without hacking away in their face. You ll be able to go anywhere, do anything, and be with whomever you want to be with. If you do have a craving to smoke and it becomes so strong you find yourself having a war in your head over having a cigarette, you weren t ready to quit in the first place, or you ve allowed yourself to be in a situation where you feel you need your best friend. If this happens, stop what you re doing or saying, and get the hell away from whomever you re with or wherever you are. This is your life, your lungs, your commitment to yourself. If you do break and have a smoke, don t beat yourself up over it. You clearly weren t ready to quit. Give it some time, and when you re ready, when you know in your heart and soul that you want to quit for you, start this plan over and believe in yourself. You can do it, but you have to truly want to first. Good luck! ### Fiction Books by Christine Copper Desperate Inhibited What Goes Around Hidden Within Divulgence Fatal Words ChristineCopper.com

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