The Quit Smoking Report Ezine

The Quit Smoking Report 04/20/99

Published on the first and third Tuesday of each month

Brought to you by QuitSmoking.com
http://www.quitsmoking.com

In this issue:

<> Letter from the Editor
<> Featured Product: Not Smoking Clock
<> Article: 20 Quick Tips to Help You Quit Smoking
<> A Word From Our Sponsor
<> Smokers' Stories

You can read previous issues of The Quit Smoking Report on our
web site. Just visit: http://www.quitsmoking.com/ezine/

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LETTER FROM THE EDITOR

Hello again everyone!

I want to welcome the hundreds of new subscribers who have
joined this email list in the past couple of weeks. The list has
grown to nearly 7,000 subscribers. I'm thrilled that so many
people are actively working to help themselves or a friend or
loved-one quit smoking. If you are trying to quit, remember--
you're not alone.

If you have a friend or family member who is trying to quit, be
sure to forward a copy of The Quit Smoking Report to them. It
may save their life!

I'll keep my comments short this week.

Remember, you can read previous issues of The Quit Smoking
Report on our web site. Just visit:
http://www.quitsmoking.com/ezine/

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FEATURED PRODUCT: No Smoking Clock
http://www.quitsmoking.com/clock/index.htm

This product is more than four months in the making, and is an
exclusive product of QuitSmoking.com.

When's the best time to quit smoking? Any time!

Now, with the No Smoking Clock you'll always have a
reminder that any time is a great time to be smoke-free.

This clock has a giant no-smoking symbol right on its face,
reminding you to not smoke. Put one in your bedroom, family
room, office no-smoking areas, or anywhere that you need to know
the time and need a reminder to quit smoking. The quiet quartz
movement keeps highly accurate time, so the clock is not only
motivating but also useful.

The 10-inch diameter clock is a high-quality, high impact
plastic construction and comes with a single AA battery.
Mounting the clock is simple, using just one nail or hook.
This is a QuitSmoking.com original and exclusive item! Get
one clock for just $19.95 or two for only $29.90.
Makes a great gift!

See the clock in full color by going here:
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ARTICLE: 20 Quick Tips to Help You Quit Smoking

By Fred H. Kelley

1. Believe in yourself. Believe that you can quit. Think about
some of the most difficult things you have done in your life and
realize that you have the guts and determination to quit
smoking. It's up to you.

2. After reading this list, sit down and write your own list,
customized to your personality and way of doing things. Create
you own plan for quitting.

3. Write down why you want to quit (the benefits of quitting):
live longer, feel better, for your family, save money, smell
better, find a mate more easily, etc. You know what's bad about
smoking and you know what you'll get by quitting. Put it on
paper and read it daily.

4. Ask your family and friends to support your decision to quit.
Ask them to be completely supportive and non-judgmental. Let
them know ahead of time that you will probably be irritable and
even irrational while you withdraw from your smoking habit.

5. Set a quit date. Decide what day you will extinguish your
cigarettes forever. Write it down. Plan for it. Prepare your
mind for the "first day of the rest of your life". You might
even hold a small ceremony when you smoke you last cigarette, or
on the morning of the quit date.

6. Talk with your doctor about quitting. Support and guidance
from a physician is a proven way to better your chances to quit.

7. Begin an exercise program. Exercise is simply incompatible
with smoking. Exercise relieves stress and helps your body
recover from years of damage from cigarettes. If necessary,
start slow, with a short walk once or twice per day. Build up to
30 to 40 minutes of rigorous activity, 3 or 4 times per week.
Consult your physician before beginning any exercise program.

8. Do some deep breathing each day for 3 to 5 minutes. Breathe
in through your nose very slowly, hold the breath for a few
seconds, and exhale very slowly through your mouth. Try doing
your breathing with your eyes closed and go to step 9.

9. Visualize your way to becoming a non-smoker. While doing your
deep breathing in step 8, you can close your eyes and begin to
imagine yourself as a non-smoker. See yourself enjoying your
exercise in step 7. See yourself turning down a cigarette that
someone offers you. See yourself throwing all your cigarettes
away, and winning a gold medal for doing so. Develop your own
creative visualizations. Visualization works.

10. Cut back on cigarettes gradually (if you cut back gradually,
be sure to set a quit date on which you WILL quit). Ways to cut
back gradually include: plan how many cigarettes you will smoke
each day until your quit date, making the number you smoke
smaller each day; buy only one pack at a time; change brands so
you don't enjoy smoking as much; give your cigarettes to someone
else, so that you have to ask for them each time you want to
smoke.

11. Quit smoking "cold turkey". Many smokers find that the only
way they can truly quit once and for all is to just quit
abruptly without trying to slowly taper off. Find the method
that works best for you: gradually quitting or cold turkey. If
one way doesn't work do the other.

12. Find another smoker who is trying to quit, and help each
other with positive words and by lending an ear when quitting
becomes difficult. Visit this Bulletin Board and this Chat Room
to find a "quit buddy."

13. Have your teeth cleaned. Enjoy the way your teeth look and
feel and plan to keep them that way.

14. After you quit, plan to celebrate the milestones in your
journey to becoming a non-smoker. After two weeks of being
smoke-free, see a movie. After a month, go to a fancy restaurant
(be sure to sit in the non-smoking section). After three months,
go for a long weekend to a favorite get-away. After six months,
buy yourself something frivolous. After a year, have a party for
yourself. Invite your family and friends to your "birthday"
party and celebrate your new chance at a long, healthy life.

15. Drink lots of water. Water is good for you anyway, and most
people don't get enough. It will help flush the nicotine and
other chemicals out of your body, plus it can help reduce
cravings by fulfilling the "oral desires" that you may have.

16. Learn what triggers your desire for a cigarette, such as
stress, the end of a meal, arrival at work, entering a bar, etc.
Avoid these triggers or if that's impossible, plan alternative
ways to deal with the triggers.

17. Find something to hold in your hand and mouth, to replace
cigarettes. Consider drinking straws or you might try an
artificial cigarette called E-Z Quit found here:
http://www.quitsmoking.com/ezquit.htm

18. Write yourself an inspirational song or poem about quitting,
cigarettes, and what it means to you to quit. Read it daily.

19. Keep a picture of your family or someone very important to
you with you at all times. On a piece of paper, write the words
"I'm quitting for myself and for you (or "them")". Tape your
written message to the picture. Whenever you have the urge to
smoke, look at the picture and read the message.

20. Whenever you have a craving for a cigarette, instead of
lighting up, write down your feelings or whatever is on your
mind. Keep this "journal" with you at all times.

Good luck in your efforts to quit smoking. It's worth it!

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A Word From Our Sponsor:

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never light up again. Not just for my own health, but for my
daughter, Marisa, as well. Thanks again." -Ms. Mona Gammill

Get full details at our web site.
http://www.QuitSmokingIn7Days.com

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SMOKERS' STORIES

If you can help these folks with your suggestions please send
them email.

Debbie Malouin <rmalouin@erols.com> writes:
Subject: My story

I made the decision to quit because I couldn't breath and my
chest felt so tight all the time. I was constantly napping every
chance I got. I was wasting my days sleeping. I'd been smoking
for 34 yrs. On Jan. first I set my date for Jan. 27th. I bought
the patches on the 26th and put it on before I went to bed that
night.

I feel so much better now. I can breath and I don't get tired
anymore. I have a better attitude towards it this time. Weight
gain has only been 10lbs. and I have lost that already. I don't
use food as a substitute like I have in the past. I am a much
happier person now. I went from 2 packs a day to none.
YEAH!!!!!! The main thing for me is ice cold water with a straw.
It's like I'm addicted to it now. Have to have it with me
constantly. But this is an addiction that helps me not hurt me.
I hope this letter will help someone to quit. Do something nice
for you. :)

Bye
Debbie--I'm free :)

+++

Amy Snowden <amysnowden@hotmail.com> writes:
Subject: quit smoking

I have been a smoker for 12 years. On April 8 it will be 1 month
since I have quit smoking. I am a student nurse, and by learning
of all the respiratory and medical problems smoker's have (in
depth) prompted me to quit. Before I even quit I saw my doctor
who put me on wellbutrin (which has the same active ingredient
as zyban but much cheaper). The first week and a half I used
nicorette to get me through my urges then I used less and less
of the gum in the next week and a half for fear I would become
addicted to the gum. I am now cigarette and nicotine free. It
also included alot of will to get through the urges. The road of
quitting is long and I am no where near the end of my journey,
but I have a hell of a start. I encourage people to investigate
in depth problems that "chronic lungers" have with their doctor
or look it up on the internet, this might be the push into
quitting that you need. Also have a good support group around
you who understands the occasional bad mood this would
definitely include your family!

Thanks,

Amy Snowden

+++

Judy Ken Zutz <Judy_KenZutz@bc.sympatico.ca> writes:
Subject: QUIT

Hi Fred. Thanks for some very interesting reading over the past
15 months. I wrote in a couple of times to share my story and I
hope it helped some one out there in cyber land. I am smoke free
after 43 years and I intend to stay that way. The two thoughts
that helped me were: 1. The urge only lasts 8 sec. and it is
only in the mind that you let it rule you. You can't even take a
puff or you are a goner. Do I want to put myself through this
past year? Never. I worked hard at it and I'm dam proud to have
finally got the monkey off my back. Good luck to all the smokers
trying to quit and the ones that have already. Hang in there,
it's worth it. It's your life.

Judy Zutz

+++

Caroline <caroline@its.ie> writes:
Subject: So hard

Hi my name is Caroline, I am 21 years old and have been smoking
since I was 15. I like all of you remember the first cigarette,
the thing that stands out in my mind, is when I took the ciggie
off my friend, and took that first drag I remember thinking it
was no great thrill, yet for some reason I still went and bought
a pack of 10 John Player Blue. I have tried to stop since,
but it only lasts a few days at most. I reckon the longest I
have lasted is four days, and then I have one bad day at work
and well you know the story..........

Things I find hard to manage/cope with is, stress, a ciggie used
help, but what can I do now to ease it....and weight gain, and
what can I do with my hands; the sensation of bringing something
to my mouth so often in a day will now be gone, and I'm afraid
it will be replaced by food and I'll get really
overweight.......

I'd like to know when you're off them the first week, at the end
of that week what makes you glad you've given up, something to
make you proud of yourself......and inspire you to keep that
goal of quitting.

What helps most, patches, gum........I need a cheap way of
quitting, some methods can be so expensive. I am getting very
depressed over not having the willpower to quit, and because of
this I am smoking more. Any suggestions will help. I really want
to quit.

Caroline

+++

Gordon MacNaughton <gordonm@interlog.com> writes:
Subject: WOW!!!!!!!!!!!!I did it.

Hi Fred, Hi everybody else,

Well my last cigarette was June 20, 1998, I was preparing to go
to my Doctor's Office to get a prescription for "patches" for
the third time. Leading up to the 20th I was having problems
sleeping, could not breathe properly, I was gaining weight
because my Gym workouts were getting fewer and fewer, my
breathing again, in short I felt like %*$!@.

My doctor gave me the patches and also booked an appointment at
a lung clinic. In short I was diagnosed with asthma and mild
emphysema. I was on the "patch" for 2 months, nicorette for a
month, "Butt Out" herbal pills for a month, and reading
everything I could from "Nicotine Anonymous", I am already a
member of another 12 step program so this was a logical step. I
still get the cravings, but I know I will not smoke today.
Please keep me on the mailing list. Thanks again for the
support.

Gordon

====================

Where's your story? I'd sure like to share it with the other
subscribers to this email list. Submit Your Story

I hope to hear from you!

Next Issue: 05/04/99

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You can find additional helpful quit smoking tips and
information at http://www.quitsmoking.com/quitinfo.htm

While you're there, take a look at our products page at
http://www.quitsmoking.com/products.htm for some helpful
quit smoking tools.

Read and post messages: http://www.quitsmoking.com/bbs.htm
Quit Smoking Cartoons: http://www.quitsmoking.com/cartoons/
Quit Smoking Chat: http://www.QuitSmokingChat.com

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your own Internet business.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Until next time, IT'S QUITTIN' TIME,

Fred Kelley

QuitSmoking.com
Phone: 770-346-9222
Fax: 770-475-5007
Web: http://www.quitsmoking.com
Email: mailto:fredk@quitsmoking.com

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© Copyright 1999 Fred H. Kelley
This email may be freely distributed and forwarded
as long as the entire email remains intact.

DISCLAIMER: I am not a doctor or professional therapist.
The information included in this email is my opinion and the
opinions of the people sending in their comments.
Fred Kelley and QuitSmoking.com make no warranties,
either expressed or implied, about the truth or accuracy of the
contents of The Quit Smoking Report.

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