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Summary of Basic Recovery Tips


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#1 Poprini

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Posted 31 July 2012 - 01:03 AM

Summary of Basic Recovery Tips
From Freedom from Nicotine by John R. Polito of Whyquit.com

1. Law of Addiction - Administration of a drug to an addict will cause re-establishment of chemical dependence upon the addictive substance. Fully accept chemical dependency. Nicotine addiction is as real and permanent as alcoholism. There is no such thing as just one.

2. Measure Victory One Day at a Time - Forget about quitting "forever." It's the biggest psychological bite imaginable. Instead, adopt a do-able “one day at a time" recovery philosophy.

3. Record Your Motivations - Once in the heat of battle it's normal to forget the reasons that motivated us to begin this journey home. Write yourself a reminder letter and carry it with you.

4. Do Not Skip Meals - Each puff of nicotine was our spoon pumping stored fats and sugars into our bloodstream. Why add hunger craves to nicotine craves . Eat little, healthy and often.

5. Three Days of Natural Juices - If your health permits and non-diabetic, consider drinking plenty of acidic fruit juice the first three days. Cranberry is excellent.

6. Quitting for Others – We cannot quit for others. It must be our gift to us. Quitting for others creates a natural sense of self deprivation that will eat away at you and is a recipe for relapse.

7. Attitude - A positive attitude is important. Our subconscious is listening. Think positively.

8. Get Rid of All Nicotine - Keeping a stash handy is asking for relapse. Build in time delay.

9. Caffeine/Nicotine Interaction - Nicotine doubles the rate by which the body depletes caffeine. Consider a caffeine reduction of up to one-half if troubled by anxieties or poor sleeping.

10. Aggressively Extinguish Nicotine Use Cues - Most use cues are extinguished by a single encounter during which the subconscious fails to receive the expected result – nicotine. Subconsciously triggered craves peak in intensity within three minutes. Cessation time distortion may make the minutes feel like hours. Keep a clock handy to maintain honest perspective. Take back your life one cue at a time!

11. Crave Coping Techniques - One coping method is to practice slow deep breathing while clearing your mind of all needless chatter by focusing on your favorite person, place or thing. Another exercise is to say your ABCs while associating each letter with your favorite food, person or place. For example, the letter "A" is for grandma's hot apple pie. "B" is for warm buttered biscuits. I think you'll find that you'll never make it to the challenging letter Q before the episode peaks in intensity and victory is yours. Try embracing a crave episode by mentally reaching out inside your mind. A crave cannot cut us, burn us or make us bleed. Be brave just once. In your mind, wrap your arms around the crave's anxiety energy and then sense as it slowly fizzles and dies while in your embrace. Yes, another use cue bites the dust and victory is yours!

12. Alcohol Use - Alcohol is associated with 50% of all relapses. Be extremely careful with early alcohol use during. Get your recovery legs under you first. Once ready, consider drinking at home first without nicotine around, going out with friends but refraining from drinking during the first outing, or spacing drinks further apart or drinking water or juice between drinks. Have an escape plan and a backup, and be fully prepared to use both.

13. Avoid Crutches - A crutch is any form of reliance that you lean upon so heavily in supporting your recovery that if quickly removed would likely result in relapse.

14. No Legitimate Excuse for Relapse - Recognize that using nicotine cannot solve any crisis. Fully accept the fact that there is absolutely no legitimate excuse for relapse, including an auto accident, financial crisis, the end of a relationship, job loss, a terrorist attack, a hurricane, the birth of a baby, falling stocks, or the eventual inevitable death of those we love most.

15. Reward Yourself - Consider using some of the money you save to be nice to you. You've earned it! Remember, with drug addiction there's no such thing as just one.

16. Just One Rule - There is only one rule which if followed provides a 100% guarantee of success: no nicotine today!

http://whyquit.com/ffn/


  • Voodoo2IV, tizzie, Kate18 and 6 others like this

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#2 Guest__*

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Posted 31 July 2012 - 01:07 AM

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#3 kinkash

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Posted 31 July 2012 - 01:20 AM

Good post Poperini
When the student is ready...The teacher will appear-Soul
Fear of the quit is worse than the quit-Cookielinda
When you stop buying cig......You start paying for your addiction - jwg

Smoking is not some friend that brings you comfort. It is the Enemy that wants to kill you!
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#4 kickbutt

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Posted 31 July 2012 - 01:24 AM

Great post....

Agree with everything except for #6. I have seen people quit for others. Others can be a really big motivational factor who shake things up in your life. At least I think so :)
Quit Date: Friday, 22 March, 2013
I don't smoke cigarettes as cigarettes are a form of slavery - Michael Franti
DO or DO NOT, There is no TRY - Yoda

#5 Poprini

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Posted 31 July 2012 - 01:37 AM

Great post....

Agree with everything except for #6. I have seen people quit for others. Others can be a really big motivational factor who shake things up in your life. At least I think so :)


Yeah it's an interesting one. I don't think it's a bad thing to start a quit motivated by the desire to quit for others (as in: my son deserves to have a mother who is doing everything she can to stay alive and be the best parent possible). But the concern is that if you feel you are abstaining from doing something you want to do, or quitting against your will and merely for the sake of others...then it probably won't be a happy quit and it may well end up being an unsuccessful quit. You really need to just WANT to quit. That's it. There will be many motivators but you have to get into the headspace of realising that smoking was one of the worst things you ever did to yourself and refuse to do it again.

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#6 greenlover

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Posted 31 July 2012 - 01:59 AM

Super nice post especially number 14 :D nice work :D

#7 kickbutt

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Posted 31 July 2012 - 05:57 AM

But the concern is that if you feel you are abstaining from doing something you want to do, or quitting against your will and merely for the sake of others...then it probably won't be a happy quit and it may well end up being an unsuccessful quit. You really need to just WANT to quit. That's it.


You are correct, if you really want to quit and the reason stems from somone else its okay.... But if you feel obligated or forced or like you have to do it just because of someone pestering or nagging, that will not work.
Quit Date: Friday, 22 March, 2013
I don't smoke cigarettes as cigarettes are a form of slavery - Michael Franti
DO or DO NOT, There is no TRY - Yoda

#8 Merson

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Posted 31 July 2012 - 09:16 AM

Like it.....cheers. :)

#9 TimidTulip

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Posted 31 July 2012 - 09:26 AM

A nice, no nonsense reminder. Thank you! :)
The world won't change - YOU have to

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#10 Poprini

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Posted 14 August 2012 - 09:35 PM

:D

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#11 jonny 5

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Posted 14 August 2012 - 10:39 PM

I find John's work very inspiring, I chat with him from time to time and contribute on his whyquit.com facebook group.

I find his enthusiasm and dedication towards his quit and his support of others to be marvelous.

he has recently re released his book freedom from nicotine, the journey home, it's free and I highly recomend it.

#12 Poprini

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Posted 22 August 2012 - 07:47 AM

:D

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#13 candothis

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Posted 22 August 2012 - 10:39 AM

Love this! Thank you for posting it!

I quit smoking August 16, 2013 at 9:00 AM.

Smoking is no longer an option, because one is never enough!


#14 Poprini

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Posted 10 September 2012 - 10:40 PM

:D

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#15 monojo

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Posted 11 September 2012 - 12:57 AM

Excellent post, Poperini- thanks for posting! Bookmarked so I can share with newcomers. :D
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Quit date January 14, 2012

Know in your heart that you will NOT blow up or explode into tiny pieces if you don't have a cigarette. You might feel like a squirrel in a coffee can trapped in your own skin occasionally, but you won't blow up... and the feeling will go away pretty soon. -marciem

All you have to do to stay free for life, is this:
Right now, this moment, the instant of space-time that you occupy: choose not to take one puff. - Samalie0

#16 Stephanie

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Posted 11 September 2012 - 01:03 AM

Others can be a really big motivational factor


agreed, but they are not going to keep a quit, that comes from within, until we learn to love ourselves enough to quit, we always fail, I "quit" for my kids several times, I had to break a ME barrier to get it and I got it, TODAY.


Six years, ten months, three weeks, one day, 21 hours, 3 minutes and 44 seconds. 50377 cigarettes not smoked, saving $7,808.52. Life saved: 24 weeks, 6 days, 22 hours, 5 minutes.
That is how I did it......all of the above PLUS SUPPORT FROM THE QSB!

Steph
:D
We are all Brothers
None goes his way alone
What we bring into the lives of others
Comes back into our own

my first free moment was 10/18/05 at 11:58 pm.
a very fine moment, and I did not even know it then.

#17 kickitorfcckit

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Posted 17 September 2012 - 03:23 AM

:)
4, *7*, 11, 15!
And 13.

#18 monojo

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Posted 31 October 2012 - 01:59 AM

:D
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Joanne
Quit date January 14, 2012

Know in your heart that you will NOT blow up or explode into tiny pieces if you don't have a cigarette. You might feel like a squirrel in a coffee can trapped in your own skin occasionally, but you won't blow up... and the feeling will go away pretty soon. -marciem

All you have to do to stay free for life, is this:
Right now, this moment, the instant of space-time that you occupy: choose not to take one puff. - Samalie0

#19 Poprini

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Posted 31 October 2012 - 09:26 PM

Bump

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#20 TeeB

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Posted 01 November 2012 - 06:53 PM

Such a great post! Thank you for sharing. I'm a big believer in deep breaths...especially now since it's already easier to take them! :D
My name is T and I am stronger than a cigarette!

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