Section IV



Like Finding Money in the Street

As you know, when you stop smoking, you will receive a multitude of rewards.  Some of these rewards are financial.


Could you use some extra money? 


We all could use a little extra cash, right?  Its becoming increasingly common to be affected by the financial burdens attached to smoking and at around $6 a pack average, in North America, thats understandable.  It adds up quick!


Wont it be nice when monetary costs of smoking are no longer ban issue?  And with the money you save from not buying cigarettes constantly, you can treat yourself to new books or music - or whatever you want.


A new non-smoking lifestyle will allow you, if you choose, to put your cigarette money away - rather than spend it.  Each trip to the store for smokes can now be a visit to your piggy bank every day. 


Financial rewards are a great motivator for many people. Think about it: At a pack a day, based on the North American average of around $6 a pack, smoking costs you about $180 each month or almost $2200 a year! 


Please keep in mind that if you are not currently smoking or if you have a scheduled "stop day", all this talk about financial rewards is great news!


Lets take a look at some examples to help put things into perspective: you could use your extra $180 as a monthly car payment or bank it and in just one year, youll have enough for a Caribbean cruise.  How about that?  A cruise is nice.  Have you ever been on one? 


Or you could wait another year and take your favorite person with you.  How about that?


Use your $180 a month for a payment on a fine new home theatre set-up with surround sound and a giant LED screen. 


With $180, you could sponsor 6 kids with Save the Children Fund. 


Or hang on to your money and in just under 5 years, slap your 10 thousand dollars down on a house - or perhaps some beach property.  10 thousand dollars is a nice down payment - and its all yours in less than 5 years!  And we dont have to tell you how fast 5 years slips by.


When you stop smoking, its like getting a raise.  Its like always tripping over money in the street.  Wouldnt that put a big smile on your face?  And who couldnt use the extra $2200 every year?  Can you think of what you want to do with your extra money?


Dont forget too, that you have already paid tax on that $2200. Thats 2200 extra, tax-free, dollars - to do with as you choose every single year, beginning on your scheduled stop day.


Isnt this wonderful?  There are so many great benefits attached to stopping smoking and the financial end is certainly a welcome one.  We all like extra money so get ready, its coming your way!


More Motivation

So, you will have extra money and thats great. But when you stop smoking, prepare yourself for a windfall of other incredible, life-changing benefits, as well.


Many people find it helpful to dwell on these positive aspects of stopping smoking.  It fills you with motivation - and motivation gives you energy to make the right decision when craving pangs strike.


Heres a short reminder of what you can expect when you finish this program:


When you stop smoking, you will live a cleaner, happier, healthier life.  Ask anyone thats done it.  Theyll tell you what a difference it made for them.


Once you are no longer a slave to cigarettes, youll have more control over your life.  Thats a wonderful, free feeling.


Your self-esteem will return.


Youre going to smell a lot better too, as your bad breath is eliminated, replaced by a fresh-tasting mouth.  Your clothes, hair and skin will no longer smell like a dirty, old ashtray.  Youll even have a better smelling home and car.


Count on looking better, too.  The tar in cigarettes stains your teeth and fingers.  Wrinkles around the eyes and mouth develop much earlier for smokers than non-smokers.


Skin starved of oxygen by smoking becomes dry, gray and lifeless looking.  Once you stop smoking, you can look forward to fewer wrinkles and a nicer, clearer complexion.


Your stained teeth will now have a chance to whiten again and the yellow stains on your fingers will disappear.  Youll feel better physically as your energy level increases and your athletic ability returns.


Smoking makes it harder for you to exercise and reduces the benefits of your exercise, as well.  You can look forward to more energy to pursue physical activities you enjoy and youll be climbing stairs and walking without running out of breath.  Youll enjoy more stamina.  Non-smokers do better in all physical and mental exertion situations - including sexual stamina.


Smokers have more coughs and colds than non-smokers and take longer to feel well again.  You can expect fewer coughs and sore throats and trips to the hospital.  Any wounds will heal faster. Youll also miss less work due to illness and youll enjoy your job more.


Your patience level will rise and you will be more calm as you are no longer face craving pangs every 30 minutes, or so. Smoking addiction raises irritation levels. 


Stopping smoking is a challenge.  Once you have stopped, you will know you can succeed at difficult tasks and challenges. Stopping smoking helps you believe in yourself and is a wonderful self-confidence builder.


Your heartbeat and blood pressure are going to be restored almost immediately.  People around you will no longer be at risk from second-hand smoke. They will also stay off your back about quitting, when you dont smoke.


With no second hand smoke, you will reduce the number of coughs, colds, and earaches your children will have as you set a good example for your family.


Your children will be less likely to smoke, if you dont and will have fewer problems with asthma and respiratory infections when you no longer smoke around them.


You will reduce your chances of having a heart attack or stroke and reduce your chances of contracting lung cancer, emphysema, and other lung diseases.


Youll no longer need to listen to your doctor lecture you on the health consequences of smoking. 


Isnt that a fabulous list of benefits youll enjoy?  Wow!  If you're counting down toward a scheduled "stop day", you may have just a few more days before theyre all yours! 


Isnt this sounding like a better and better idea as we go along?  Theres certainly plenty more to tell.



Lets Look At Cigarettes From A New Angle

For this exercise youll be dissecting an un-lit cigarette.  If youre currently not smoking, or dont otherwise have access to a cigarette, please just read along.


O.K. so for now, lets just handle it and examine it.  


As you can plainly see, its just an inanimate object with no power.  There is nothing to revere or respect; there is nothing magical or powerful about it.  Its no big deal, really, is it?  Do you see?


To a typical non-smoker, its just a paper tube, packed full of brown stuff nothing much to look at.  An un-smoked cigarette has a simple, indifferent look neither pleasing nor displeasing.  Its kind of neutral.  But to a practicing smoker, its a whole different ball game.


Smokers condition themselves to believe the appearance of cigarettes is extra special.  Everything associated with smoking begins to take on an abnormal, irrational, supremacy, for smokers.  We become attached to everything connected to smoking, including the appearance and feel of cigarettes even to the pack that holds them.


We treat these associations with a reverence that far outweighs their worthiness.  Brand loyalty is a perfect example.  Smoking has a strong brand loyalty.  (Far stronger with younger smokers where advertising is aimed). The packaging is carefully designed for repetitive viewing and acts as a strong appearance trigger. 


The attachment is so powerful, that even when we are aware of the misery and death it causes, we maintain an allegiance with our cigarettes brand.  In fact, the cigarette manufacturer isnt really your friend at all.  Its the other way around: They are hurting you and its all done through illusion. 


There really is nothing there.  To prove it, lets break up a cigarette and see what it is they are really selling you.  Just break it in half and then tear it up into a pile.


Now, with your finger or pen, move the paper and tobacco around on the table in front of you and get used to the fact that there is nothing special here.  In fact, everything looks pretty innocent.  There is certainly nothing powerful about it, is there?


We give cigarettes far more power and treat them with far more reverence or respect than they deserve, wouldnt you agree?   That pile of ripped-up paper and tobacco on the table in front of you has no power over you.  And there is certainly is no magic.


So, as you can see and feel and smell, there is nothing extra special about cigarettes and there is no real reason to feel otherwise. Your perception has been influenced through association and shaped through a fabulous selling job by the tobacco companies.  But before we get going on those guys, lets explore cigarettes a little deeper.



Beware: What You Dont See, Can Hurt You

In addition to the tobacco we can see, cigarettes contain fillers which are made from the stems and other bits of ground tobacco waste products. This is mixed with water and various flavorings and additives. The ratio of filler varies among brands but the higher the filler content the lower the tar delivery.


The additives are used to make the cigarettes taste better and thus, more acceptable to the consumer. They include humectants or moisturizers, to prolong shelf life; various sugars to make the smoke seem milder and easier to inhale; and flavorings such as chocolate and vanilla.  While some of these may appear to be quite harmless in their natural form they may be toxic in combination with other substances or when burned.


Ammonia, one of the over 500 approved additives used in cigarettes, is added solely for the purpose of enhancing the effects of nicotine.  Ammonia is an ingredient used in cleansers and is highly caustic to the eyes, nose, skin and lungs.  When added to cigarettes, ammonia can boost the impact of nicotine by up to 100 times!  Nicotine is a deadly poison in high enough doses and although it doesn't appear to be a carcinogen, there is controversy surrounding its use in any way.  Long-term use of nicotine is dangerous.


Along with nicotine, cigarette smoke is primarily composed of a dozen gases and tar. Heres a situation where, what you cant see will hurt you.


The tar is the sticky, dark brown substance that stains your fingers and teeth yellow-brown.  Its made up of over 4000 chemicals resulting from burning tobacco, additives and cigarette paper.


There are over 50 named carcinogens present in tar and it exposes all users to a higher expectancy rate of lung cancer, emphysema, and bronchial disorders.


The lungs of an average pack a day smoker collect an annual deposit of one-quarter to one and one-half pounds of the gooey tar material.  Its called tar for a reason.  Its sticky and it traps carcinogenic material to the surface of the lungs, suspending it there.  This tar / carcinogen combination is particularly nasty in its effectiveness.


Carbon monoxide, the main poisonous gas present in car exhaust, is also present in all cigarette smoke.  It binds to our red blood cells much more readily than oxygen, thus restricting the oxygen carrying capacity of the blood by as much as 15%.  The carbon monoxide in the smoke greatly increases the chance of cardiovascular diseases.


The company that sells you your brand has no right to any remaining reverence you may hold for them.  They are not your friends.  Friends dont sell friends agonizingly painful, slow, early death.  Friends dont get friends hooked on an addictive drug and sell it to them for life.



What About Addiction?

Determining exactly what we are dealing with naturally plays a significant role in its treatment.  Is smoking really an addiction?  We have all come to depend on cigarettes and that's addiction a dependence on something. In this case its the drug nicotine.


There are a number of different addictions that many of us face every day.  Being addicted to cigarettes is nothing to be ashamed of.  We have many addictions and they all affect us in different ways. 


Addiction is just any elective behavior repeated over and over, despite considerable negative consequences.


Some people refuse to consider being addicted because that would make them a drug addict (not considering the social acceptance that smoking still has or other popular addictions of the day alcohol, caffeine, chocolate and sugar). 


There are those who believe being labeled an addict puts them too close to an area usually reserved for derelicts and down-and-outers - and not a label theyre winning to carry around.  And yet, in fact, addictions are a part of life.  They are all around us and should have no shame attached to them.


Some smokers will readily admit to being addicted - using the "addiction" as justification to continue smoking.  Being addicted and there's nothing they can do about it is the reasoning for them to continue.  Again, they smoke because they believe they dont have a choice.


There are plenty of smokers who deny they are addicted even though they have smoked daily for years.  They're the ones who say, "I'm not addicted - I smoke because I enjoy smoking," as if the two were mutually exclusive of one another.  We can enjoy something and still be addicted to it.


Then there are smokers who will adopt a strong moral stance. They'll use something like, "I have a right to smoke and I'm just exercising my right when I smoke."  Of course the right to smoke would be there whether they smoke or don't smoke.  We will likely always have the choice.

"A cigarette is the perfect pleasure. It is exquisite, and leaves one unsatisfied. What more can one want?" - Oscar Wilde, The Picture of Dorian Gray

Studies suggest it takes 40 cigarettes for the average person to become addicted for life.  And "addicted for life" means to crave for life.  It's final after 40 cigarettes. 


Defining the smoking habit as an addiction enables programs like this one to chart a proven course of action supported by volumes of data from countless scientific studies and research. 


Regardless of what you may feel are your reasons for smoking, addiction is just a word and excuses are just excuses.  Lets not let one little word stand in our way.  Good deal? 



Addiction Assmiction Why Do We Really Smoke?

"The cigarette should not be construed as a product but a package. The product is nicotine . . . Think of a puff of smoke as the vehicle of nicotine." - Philip Morris memo

Heres what it all boils down to: There are basically only two main reasons we smoke and continue to smoke:


#1. We smoke to reward ourselves with the 1 to 2 second buzz or hit we get from the nicotine as it hits our brain.  All smokers do.  Its a 2 second, soothing buzz that we love, and get to enjoy about 16 - 20 times a day, for the average pack-a-day smoker. 


We get it when we get up in the morning, at coffee break, after a meal.  It has become satisfaction to us.  Its a form of getting our personal strokes. 


#2.  We smoke to avoid the anguish of withdrawal, which begins about 30 minutes after butting out.  We smoke to make the craving go away.  All smokers do.


Sometimes the very mention of another attempt to quit can produce anger, frustration and even retaliation from most smokers anything it takes to avoid the experiences we fear the most.  Were wired that way.  Smoking is our own, long-cultivated, personalized reward system and dont you dare mess with it! 


Our conscious and subconscious are usually working in harmony at this point, ensuring that our habits are not at risk.   We are programmed to not do anything to jeopardize our own gratification system.


The brain is flooded with thoughts sent by our subconscious to trigger action. These thoughts are often nonsensical and illogical and intensely overdramatic.


Logic is most often left out of the equation, as the subconscious attempts to eliminate conflicts in the mind.  It just wants the bad feeling to go away, at any cost.  Quickly!


And yet craving, in itself, doesnt really hurt.  It's not a punch in the arm kind of pain.  It actually boils down to being just an empty, lonely feeling, more than anything.


Resistance increases the impact of the craving.  As soon as you stop resisting and just accept the craving unquestionably, youll notice a reduction in intensity, frequency and duration of cravings.


The 50 million plus ex-smokers in the U.S. and Canada will attest to this.


What you dont feed dies.  If you dont give it energy, it will go away on its own.


And lets face it: Well always be addicted to nicotine.  The cravings will likely be there for the rest of our lives - whether we are practicing at the time, or not.  We might as well get used to that idea.



More On the Two Main Reasons

We use the brain buzz or kick that we get from the first drag, for everything:  We reward ourselves after a good workout; we reward ourselves when we get good news; we stroke ourselves with a smoke when were lonely or bored; most of us have one lit within 15 minutes of waking up in the morning.


The buzz: A couple of seconds of euphoria and that's it!  The most important thing after stopping the craving is the buzz and it only comes with a sudden, rapidly absorbed dose of nicotine.  Its a brief, excited, dizzy sensation and it speeds up the heart for a few seconds.


Without the buzz, the addiction would be pretty unrewarding.  Imagine: crave stop craving; crave stop craving.  But throw the buzz into the equation and even with it only lasting the first few seconds of every cigarette, you now have a first class addiction. 


Craving is uncomfortable and primarily responsible for maintaining a continuous need for nicotine in our systems.  We reason: Why not just light a smoke and get rid of it?"  "Ahh, that was nice."  "That was helpful.  Now I feel better."  And "Gee it feels better not to crave".


Beginning in the next Module, well present a breakdown of cravings and a step-by-step strategy to use every time they strike. 


So, to sum up: We smoke for the buzz and to satisfy the craving.  Thats it.  Those are the 2 main reasons for your continued smoking. 


Everything else to do with smoking is there because it has to be there.  Everything else exists only through association.



Support Habits

So, if we really smoke for those 2 reasons, and we are only addicted to the drug nicotine, what about everything else connected to smoking?


The good news is that were not addicted to all the habits and the smoke and the tar and the carbon monoxide and everything else connected to smoking. 


We are just addicted to the nicotine. 


All those other things just happen to be there through association with administering the nicotine.  This is an area to be very honest and eliminate any confusion you may have here. 


We become attached to inhaling and exhaling; blowing smoke; the sound of tapping the ash off; the feel of holding it, the way we open the pack the same way every time; going outside with friends (a social occasion) tapping the tabletop with the cigarette before lighting up; reaching for one every time we get into the car; the feel of it on our lips, etc.  This is all attachment not addiction. Attachments are much easier to deal with than addictions.


Weve been conditioned to feel super-positive about all the habits that are necessitated through the addiction to the drug nicotine.  As soon as you remove the drug, there is no longer any need for those support habits.   

a need for all of those attachments and habits.


Well show you how to make the little changes and transitions easier, a little later in the program.  Therell be several small adjustments to make, but dont worry - it wont be as difficult as you may think.




The Original Anti-Reward System

So now we know what theyve been selling us - but how much does it really cost?


Smokers are admitted to hospitals twice as often as non-smokers. In fact the quality of life for every single smoker is lower than that of the average non-smoker.  As far as addictions go, this one really sucks.


In the past, we associated smoking with rewards and feeling good. Now were starting to turn that around and recognize smoking for what it really is for us: a big, fat negative in our lives thats got to go. 


Its not even a good reward system, because we use it for both - we use it when we do good and when we fail.   We use it after a great day and after a horrible day.  We use it to celebrate accomplishments and to soothe anguish.


We've all been trained like Pavlov's dog do well / get buzz.  Except we do it to the extreme - we get rewarded with the buzz for doing poorly, too.  Not a lot of motivation involved, is there? Weve just conditioned ourselves to believe its a reward system.  It really isn't.


In the real world, we are rewarded for a job well done.  At work for instance, when you do a good job you are often rewarded with a raise.  With smoking its like youre getting the raise when you do a bad job, too. 


So you see, as far as reward systems go, its really a pretty mixed-up one.  If anything, it actually works in reverse of a proper reward system.


It can be compared to a police officer pulling you over for speeding and instead of giving you a ticket, he hands you a $100 bill.  Youre never going to learn that way. 


Cigarettes become more of an anti-reward system than anything.  Its not helpful to smoke its harmful.  All youre really getting is a little brain buzz.



You Become What You Believe

How we think about any situation affects how we feel - and our feelings can also affect our behavior and what we believe. 


What we believe becomes our reality. 


It makes no difference to our subconscious whether our beliefs are based on truth or manipulation and lies.


But remember, beliefs are not always based on truth, yet they have the power to determine our attitude, expectations and actions.  They are all directly connected. 


By simply changing our beliefs, we can automatically change our behavior - and our lives.


At times in every smokers life, we believe its great to smoke.  Changing this belief, if you havent done so yet, will immediately impact and change your life.

Truth is by nature self-evident.  As soon as you remove the cobwebs of ignorance that surround it, it shines clear.  - Mahatma Gandhi



Repetition Works

Another powerful life-changer is repetitive reinforcement. Repetitive reinforcement can work for you - and it can work against you.  For instance, tell yourself over and over that youre sad and chances are, youll eventually become sad.


Through repetition, weve accepted our dependence on cigarettes. Repetition helped us to become smokers.


Theres also daily reinforcement.  It becomes very personalized, using our title by default: Are you a smoker? Smokers go outside.  This seminar is for smokers. 


Even a joke such as, "Nobody's going to call me a quitter", will help make you believe its so.   Remember, it doesnt have to be true for your subconscious to use it.


Anyone who says that they are a smoker enough times stands a good chance of convincing him or herself, sooner or later.  In fact, repetition is responsible for much of the hold the habit has on us.


One thing is certain: You repeatedly crave and you repeatedly smoke.  You will likely always have cravings for nicotine.  What you are about to discover is that you arent forced to react to those cravings by smoking.  You have a right to choose how you react. 


We all have a free will.  We were born with it.  Its what separates us from the animals.  Well show you how to exercise your right of choice, through your reaction to craving. 


First say to yourself what you would be; and then do what you have to do. Epictetus



Our Greedy Subconscious

Our subconscious is very powerful.  It can change a temporary feeling of emptiness or loneliness into something terrible and feared - and even downright unbearable.


When there is a desire, our subconscious demands instant gratification at all costs. Whether right or wrong, it only recognizes what feels good and constantly works on the elimination of negative. Thats just the way our subconscious operates.


Its up to our conscious mind to take control and deal with the desire - and thats what were doing when we employ methods such as repetition.


Repetition worked very well on you at least once in the past and it will work even better this time with you in control. Daily Affirmations and the "Cravers' Code" are examples of repetition working for you, instead of against you.


Another effective way to maintain control is through your refusal to play the blame game.  Blame is a popular diversion, often used to avoid dealing with a situation head-on.


You can't be truly happy when you don't have control - and you don't have control when someone or something else is to blame for your discomfort. 


When you refuse to focus on blame and just accept responsibility for who you are and where you are in life, youll not only increase your overall awareness, but youll also ease and shorten the transition time from smoker to ex-smoker.



Replacing Negatives 

Its not natural for us to intentionally replace negative things in our lives with more negative things.

Think about it. 

You dont clean the dog poop off your shoe then head out in search of the closest pile of dog poop to step in because your shoe just isnt the same without it. 

Dont look at stopping smoking as if youre giving up something good.  Smoking is pure evil.  There are no healthy redeeming qualities to it whatsoever so, consequently, there is no need to replace it.  Most of what you may feel is missing was only there through association.

We normally only substitute or replace good stuff - like when your hamster dies you may go out and buy a new one.  Or when you run out of toothpaste, you replace it with a new tube.  But we dont naturally replace negative things with other negative things. 

And considering the fact that smoking is all negative, assures us that smoking is one of those things that never needs replacing. So sure, for the first while, it will feel different not to smoke.  It may feel like somethings missing - but dont worry, that wont last for long.  Remember, stay calm, positive and optimistic and dont prolong the strength of the craving with any negative replacements. 



More On Physical Addiction

The physical hold that the addiction has on you, is a powerful one but thankfully short-lived.  In fact, the half-life of nicotine is just one hour. 


That means that every hour, the nicotine in your system, is cut in half.  Forty-eight hours after your last cigarette, all traces of nicotine are gone from your body.


And thats the end of the physical withdrawal process. 


Isnt that great news?  Your physical withdrawal is over within 48 hours!


Thats also significant news, especially if you are using NRTs (Nicotine Replacement Therapy) or considering using them.  


Heres an interesting fact: Nicotine, intravenously injected into a nonsmoker, to the level found in the average smoker, and then cut off, displays as its most severe withdrawal symptom, a slight flu-like feeling, for a few hours.  There will be no pain felt and there will be no cravings or feelings of emptiness associated with the withdrawal - or felt at any time afterward.  After the first 48 hours, the powerful withdrawal symptoms many of us have experienced are purely psychological.


So really its not a 50-50 addiction at all, is it?  No, its more of a 90% - 10% addiction. 


That's big news; because it affects the way the addiction should be treated.  The majority of attention should be focused on the mental side of things.  The primary strength of the addiction is not physical at all.  Its in your mind. 


Nicotine Provides a Quick Buzz and Makes the Craving Go Away

We know the addiction is nicotine dependence and its an easy one to prove.  Heres the test:  Wouldnt you quickly switch brands, if it were announced today that from now on there was going to be absolutely zero nicotine in the cigarettes that you presently smoke?  Youd switch in a heartbeat.


Tobacco companies sell us nicotine.

"Nicotine is addictive. We are then in the business of selling nicotine, an addictive drug." Quote from British American Tobacco Co. senior executive way back in 1963!

This quote is significant because it is more proof of what they are selling to us.  It is not really glamour at all its a drug.  Its nicotine. 

So by definition, the tobacco companies are drug dealers.  They got us hooked on the drug through deception, misdirection, lies, cover-ups and every other means at their disposal.  Once were hooked, the idea is to sell us our drug for the rest of our shortened lives. 

These companies also support the illusion that quitting is excessively difficult, while promoting smoking as extremely glamorous, mainstream and wonderful.  It isnt. 

And to stop smoking isnt excessively difficult for anyone who learns to cope with craving and make some behavioral changes and adjustments.  All it really takes is a little know-how and determination.

"If we have our own why of life, we can clear almost any how." - Friedrich Nietzsche

We are all different and unique individuals, obviously.  But we also all have a few traits we share with one another: For one thing, virtually all smokers eventually become hooked, or addicted.

Everyone believes they have his or her own personal reasons to smoke. But really, all smokers smoke for the same basic reasons.

As nicotine levels in our system decrease, we begin to crave.  As a smoker, it just feels "better" to smoke when that happens, so when we get the opportunity, we light up, and the craving goes away.  As a bonus, we also get a quick 2-second brain buzz.

When you take the nicotine away, you take the buzz away.   And what good is smoking a cigarette if you dont get the buzz? You need the nicotine to get the buzz. 


Its all a Big Lie

Heres a profound fact:  Not all beliefs are based on truth.

Our belief in the illusion that smoking is glamorous and cool is an example of beliefs that are based on lies. 

Theres no glamour in a cigarette.  Whats cool about sucking on a drug delivery device?  Do you think its cool?

When we were young and impressionable, the finest experts in their field hoodwinked us into believing that smoking is cool and exciting.  It isnt.  Weve all been bamboozled!

So now you know that its not cool and the costs far outweigh the benefits.  But its too late youre hooked. 

They lied to you - and now you are addicted.  Lets make this point perfectly clear: Big Tobacco doesnt deserve your allegiance, your respect, or your brand loyalty. Theyre just billionaire drug dealers.

You didnt start smoking innocently; it wasnt an accident.  You were carefully manipulated through carefully crafted advertising and the finest Hollywood persuasion money can buy. 

First they hooked you and now they supply you.  What a racket. 

You are not in control of your habit now, nor have you ever been in control. 

The tobacco companies got you started and the addiction just took hold, after very a little use.  And because this is an addiction based on lies, not long after becoming hooked, much of the luster and appeal wore off - but the need to maintain the habit, remains.

Heres an excerpt from a report to the Board of Directors of Philip Morris: "A cigarette for the beginner is a symbolic act. I am no longer my mother's child, I'm tough, I am an adventurer, I'm not square As the force from the psychological symbolism subsides, the pharmacological effect takes over to sustain the habit"


Time to Resume Control

Think back to your first thoughts surrounding smoking, if you can.  You now know that much of the mystique and allure were just manufactured illusions.  Refuse to believe those lies any longer.

An understanding of what is real and what is manufactured will help you begin to take back control of your life.  With that control comes happiness and freedom.

The psychology principle known as the Locus of Control, basically translates to: "Peace of mind is directly related to the degree that we feel we are in control of our lives."

Peace of mind is what we are all after. With it, our lives are more enjoyable and manageable. Its our natural quest.

Peace of mind is often synonymous with personal happiness and a state of blissfulness.

Freedom and control play very important roles in our peace of mind and happiness.  As smokers, we are told where we have to go to smoke, and when we can go there.  We must constantly put up with people who don't look favorably at smoking and sometimes even have to show ID to buy them - at a price most smokers feel is too high.  That's a lack of control.

Smokers come to believe that smoking is required to relax, control appetite, wake up in the morning and through repetition, it often becomes their reality.  That's a big lack of control.

How many times did you make a special trip to the store for a pack of smokes or tear the house apart in a desperate search to satisfy a craving?

This obvious lack of control in our lives is not good for our peace of mind and when peace of mind is what we are all striving for, is it possible for any smoker to be truly comfortable?

Cigarettes have far too much control over our lives to allow us to be genuinely happy and relaxed.

The only way to true happiness and to feel we are in control of our own lives is to get control of the smoking habit - and congratulations, youve already begun to assume control.

Remember: Knowledge is Power.  And you are in the process of absorbing a significant amount of it.  Youre well on your way!

Thats the end of the information portion of this Module.



Module Three Assignment

Once again, the first thing to do is schedule a time and place for tomorrows seminar and exercises.

Also, if you are using the pack wrappers, go over your smoking activity from todays filled-in log and plan to not smoke the same times and places tomorrow.

Continue to interrupt your smoking habits and patterns tomorrow and delay lighting your first smoke by at least another 15 minutes. Youll find its well worth the effort in the long run.

Module Three Daily Affirmation

"Im worth this effort.  My life is about to improve."


Spend 3 to 5 minutes in front of the mirror before going to bed tonight and repeat the exercise tomorrow when you get up in the morning.  "Im worth this effort.  My life is about to improve." What a great way to start the day!  Or end the day!


Whenever you can, repeat it to yourself tomorrow.  When youre sitting in traffic or waiting in line at the bank whenever you get a chance, repeat this phrase to yourself. You cant say it too many times. "Im worth this effort. My life is about to improve."  Believe it.  Its true! 



Module Three Visualization Exercise

Todays visualization exercise is almost the same as yesterdays except in this one lets revisit some of the smoking situations you found yourself in today.  Imagine living through them again - without the cigarette.


This is a powerful mental exercise, because if you can picture yourself as a non-smoker in day-to-day situations, you will find the transition to non-smoker is much easier and feels far more natural.


So just like yesterday, once you are in your super-relaxed state, picture yourself in a favorite nature setting, such as walking along a beach or on a path winding through a forest.  Or, once again, you may want to try to get something different going, like a genie or magic wand scenario.

Whatever you decide, be sure to put yourself into the most comfortable or lavish settings that you can come up with. Use your imagination and have fun for a few minutes, rewarding yourself with a great daydream. Go on a little imagination holiday.


Spend time just enjoying yourself in your favorite imaginary place, as each wonderful breath you take becomes part of you, saturating every cell in your body with goodness.  Perhaps you would like to visit the still pond from Module One. Toss in a pebble and as the ripples radiate across the waters surface, feel yourself slipping deeper into relaxation.


As each breath enters, it fills you with energizing strength and each breath that leaves, washes away any negative energy. Imagine that you can feel the ripples on the pond washing over you and making you stronger and stronger. (Spend a few minutes enjoying yourself.)

Continue your little imagination holiday and as you do, squeeze your middle finger together with your thumb.  Maintain the gentle pressure for about 30 seconds as you imagine yourself completely content to be smoke-free in the nicest environment you can conjure up.


After you have enjoyed this beautiful picture for a while, let your thoughts drift off to a particular smoking situation from earlier today.  Fantasize about being in that situation again, but this time, contentedly without the cigarette.  Be a happy non-smoker in the same situation.  Try to picture yourself exactly the same as you were earlier only happier and without the cigarette.


Do whatever it takes to see yourself as a content, comfortable, healthy non-smoker in this one situation.  Its your fantasy and it can go any way you choose, so be sure its 100% positive and in your favor - and without the cigarette.


Keep daydreaming until you feel youve passed the rehearsal.  You may find this to be an ideal time to fall asleep.  Or just relax and enjoy yourself before bringing yourself back down to reality. Youve earned it. Youre doing great.  Keep up the good work.



Thats the end of Module 3.