Table Of ContentTable of Contents
Never Take Another Puff
Author’s Disclaimers and Use Authorization
About the Author
Preface
Chapter 1: Why Do People Continue to Smoke?
You smoke because you’re a smoke-a-holic!
Junkie, burn-out, addict, drug abuser, drunk, alcoholic, smoke-a-holic
“Why do I smoke?”
“I smoke because I like smoking!”
“I have to smoke because of all my stress!”
“I smoke because I’m self-destructive!”
"How can I quit if I live with a smoker?"
"Why should I quit smoking?" "I could just get run over by a truck."
The power of advertising
Are you smoking more and enjoying it less?
A safer way to smoke
“I’ve smoked for so long and so much, what is the use in quitting now?”
Quitting smoking: a fate worse than death?
“What a relief, I think I have cancer!”
Quitting by gradual withdrawal
“I can’t quit” or “I won’t quit”?
How would you deal with the following situations?
“Why did I start smoking? Why did I quit?”
Chapter 2: The Real Cost of Smoking
My Cigarette, My Friend
Reasons people want to quit smoking
Proud to be a smoker?
The social toll of smoking
Smokers need not apply!
The isolation of a widowed smoker
The closet smoker
Medical implications of smoking
“So I can’t run marathons”
“It’s only cigarette smoking - it’s not like a crime punishable by death”
“Because now it really hurts!”
Individual approaches used to motivate smokers to quit
Smoking and circulation
The fan letter
The real cigarette induced "roller coaster" ride
Smoking’s impact on the lungs
“If cigarettes were as deadly as you claim they are, the government would not sell
them!”
He will quit when he “bottoms out!”
Chapter 3: How to Quit Smoking
Quit smoking tip sheet
Quit cold turkey!
Setting quit dates
“I will quit when...”
Take it ONE DAY AT A TIME
Using deep breathing as a safe and effective quitting aid
“I’m not going to smoke today!”
"What should I do with my leftover cigarettes?"
Finding cigarettes
A 99.9% commitment to quit smoking will fail
Every quit is different
Attitude
The importance of the first three days of your quit
Minimizing the most common side effects to quitting smoking
Possible withdrawal symptoms
Will this quit smoking symptom go away?
Understanding the emotional loss experienced when quitting smoking
New reactions to anger as an ex-smoker
Smoking triggers
Avoiding triggers
How to do nothing without a cigarette
Replacing crutches
Quitting for others
“Should I find a quit smoking buddy?”
“I’m going to have to carry cigarettes with me at all times for me to quit smoking.”
Can people quit smoking and still drink alcohol?
Does everything smell and taste better after quitting?
Sleep adjustments
The smoking dream
Possible changes in caffeine tolerance
Medication adjustments that may be necessary
“I’m just too weak to quit smoking!”
“My support group is responsible!”
“I liked my other smoking clinic more!”
Support group diversions
“What should I call myself?”
“How can I get my family and friends to quit smoking?”
Can we motivate a smoker to quit if he thinks he doesn’t want to quit?
The easy way out!
Quitting methods - who to believe?
Pharmacological crutches
Pharmacological aids: prolonging withdrawal syndromes
So how did most successful ex-smokers actually quit smoking?
40 years of progress?
"Whatever you do don't quit smoking cold turkey!"
Is cold turkey the only way to quit?
“How does your program compare to...”
Divine revelations
Chapter 4: Relapse Prevention
The Smoker’s Vow
The Law of Addiction
“Just one little puff?”
The lucky ones get hooked!
“Maybe I am different?”
“Was I addicted?”
Curiosity killed the quit
“Everyone is different?”
Fixating on a cigarette
“You said it would get better. It’s just as bad as the day I quit smoking!”
The urge hits
Thoughts that seem worse than urges experienced the first few days
Dying for a cigarette
Negative support from others
Words that translate to "RELAPSE"
“You know smoking two or three cigarettes is better than having smoked two or
three packs!”
"Well, at least I attempted to quit smoking. That is better than not trying at all."
“I feel 100% better since I quit”
“Why are you so hard on the concept of cheating?”
"I think I have decided to go back to smoking"
The smell of relapse
“The only time I think of cigarettes is when I receive one of your stupid letters!”
The fallacy of "good cigarettes"
Your New Year’s quit smoking resolution
“If they ever cure lung cancer, I would go back to smoking.”
"I made a conscious decision to smoke"
“I went back to smoking when I was in the hospital with pneumonia.”
We understand why you relapsed
Complacency
“Things were just so bad at work that I took a cigarette!”
"Help Me, I've relapsed!" A plea for help or a cry for attention?
Come share your strength, come recognize your vulnerabilities
“Never Take Another Puff!”
Chapter 5: Weight Gain & Control
Minimizing the weight gained from quitting smoking
“I’ve tried everything to lose weight but nothing works!”
“I would rather be a little overweight and not smoking than underweight and dead.”
“I will stop smoking after I lose weight”
Chapter 6: Smoking Prevention
Frightening trends in teenage smoking
What can we do to stop the rise of teen smoking?
“Thank goodness it’s only cigarette smoking!”
Kids Just Don’t Get It!
Why I don’t speak at more sites on how to help people quit smoking.
Chapter 7: Smoking, a Historical Perspective
When smoking was a “choice addiction”
“How did we survive back then?”
The right to smoke in public
“I am a smoker!”
Never Take Another Puff
By Joel Spitzer
Copyright © Joel Spitzer, 2003
3rd Edition: December 26, 2021
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Author’s Disclaimers and Use Authorization
Copyright © Joel Spitzer, 2003. This book or any portion thereof may be freely
distributed in either electronic or print form so long as no charge is made for it, and so
long as this notice remains with any significant portion of the book when distributed.
Joel Spitzer and WhyQuit.com are not affiliated with any product or service, nor do they
endorse any service or product. It is our belief that a person does not need to spend any
money in order to break free from nicotine. It is our belief that people do not need to be
hypnotized, acupunctured, lasered, patched, gummed, vaped, lozenged, take bupropion,
varenicline or any vitamin or supplement, or use any other product or procedure to quit
smoking.
Joel Spitzer and WhyQuit.com provide all information totally free of charge. Our work
may not be used to endorse any quitting product and service. Those marketing quitting
products and services do at times approach us for consent to share our materials. We
allow our materials to be distributed for the benefit of individual quitters but they must
be distributed totally free of charge, without solicitation or donation requests, there can
be no mention of any quitting service or product on any page of our materials, any
reproduction must contain our copyrights, this disclaimer must be included in full, and
sharing our materials should in no way be construed as an endorsement of any product
or service.
Please contact us at [email protected] if any handout or publication is found to
contain product or service information, or if these materials were used to market or
promote any fee based product or service. Specific complaints will result in permanent
revocation of permission for the offending business to distribute our materials.
Our literature is designed to support, not replace, the relationship that exists between a
reader and his/her physician. Do not rely upon any information in this quitting literature
to replace individual consultations with your doctor or other qualified health care
provider.
Description:ii. Copyright © Joel Spitzer, 2003. This book or any portion thereof may be freely distributed in either electronic or print form so long as no charge is made for it,
