Presents...
The Smoke-Free Key
A practical, step-by-step smoking cessation guide
The Smoke-Free KeyCopyright Information
Copyright 2012 The Stop Smoking For Good Company
All Rights Reserved
This program must not be reproduced in any manner, in whole or in part, without written permission from The Stop Smoking For Good Company. Electronic duplication is allowed, for personal use only, of all the “Carry Along Support Tolls”, which include the Cravers’ Code Wallet Card. The Insist On The List Wallet Folder and the Progress Log Pack Wrappers. These exclusive tools are available for free download at our website, STOPSMOKINGFORGOOD.com.
For information regarding using this book for promotions and for volume orders, contact the publisher at: The Stop Smoking For Good Company, via the contact link on our website.
The information contained in this program is true and current, to the best of our knowledge. All recommendations are made without any guarantee on the part of the author or Publisher, who also disclaim any liability incurred in connection with the use of this data or specific details contained herein.
The advice contained in this program is not intended to be a substitute for medical treatment. Please consult with your family doctor before beginning any cessation program – including this one. If any advice given to you by your doctor conflicts with the advice contained in this book, please follow the advice of your doctor.
The author wishes to thank all the knowledgeable people who contributed quotes.
Visit http://STOPSMOKINGFORGOOD.com for more information and to download the tools used in this program.
First Edition
March 2012
The Smoke-Free Key – Part 1 of 6 - Introduction
Table of Contents
Preface
The Key to a Smoke-Free Life
Program Duration & Countdown
Introduction
Is This Program Right For You?
Only When You’re Ready
The Program
Get All the Help You Can Get
Choose Your Stop Day
A Program for Everyone
Put In the Work and the Results Will Come
Your Personal Support Team
Do it for “You”
The "Q" Word
Triggers and Pack Wrappers
Visualization
Daily Affirmations
Preface
The Key to a Smoke-Free Life
Hello and Welcome! This full-length cessation program has been designed to be used by anyone in practically any setting or situation. With six, 45-minute separate sessions, it’s condensed yet very complete.
“The Key” adheres to all intensive cessation program guidelines and protocols suggested by the world’s top health authorities - and it’s completely safe to be used by anyone.
Program Duration & Countdown
Pack-a-day smokers will typically choose the 5-week countdown and light or occasional tobacco users typically choose the 5-day countdown. This usually provides adequate time to prepare for your new non-smoker lifestyle, while learning about the addiction & ways to make the transition less difficult.
If you are not currently using tobacco products, you won’t be using a countdown to stop day and you’re invited to zip through as quickly as you like.
New study findings show those with a history of substance abuse require up to 26 weeks of meds combined with counseling support, for optimal results.
All participants of this program can benefit from additional telephone counseling - especially once you’ve stopped smoking.
Studies show you can boost your chances for long-term success with some human contact follow-up after you’ve freshly stopped smoking.
You’ll find all the North American quit lines listed on our website. They’re completely free to use for everyone.
At the website, we also provide 10 distinct cessation help sections and one of the largest listings of free help to stop smoking found anywhere.
The carry-along support tools used in this program are available for free download at our website, as well.
So now, without further delay, ladies & gentlemen, The Smoke-Free Key…
The Smoke-Free Key - Introduction
During this one-time Introduction / orientation, we'll introduce you to the program and explain how to achieve maximum results, with the least possible effort.
The information contained in this program is of an educational nature, but is certainly not intended to be a substitute for medical advice or treatment.
It’s always best to consult with your family doctor or other suitable healthcare professional, before you begin any smoking cessation program, including this one.
It should be noted that this program has been written as if every participant is a practicing cigarette smoker, physically able to perform all the recommended exercises. But it doesn’t matter whether you’re smoking now, or not.
If you ever became dependent on cigarettes, or any other form of nicotine delivery, such as cigars, pipe tobacco, snuff or chewing tobacco - and you still crave nicotine, please read on.
Is This Program Right For You?
The Smoke-Free Key” or “How to STOP SMOKING FOR GOOD in 5 Days” is recommended for all smokers and ex-smokers and nicotine users who still crave.
You can benefit from this program if, within 30 minutes or so from putting out your last cigarette, you begin to experience withdrawal symptoms or craving pangs, including:
- Mood swings
- Irritability
- Anxiety
- Depression
- Fatigue
- Difficulty concentrating
- Problems with sleep
You can also benefit from this program if you crave tobacco products occasionally and would like help to deal with those cravings.
We won’t lie to you and tell you that it’s going to be easy – there is no “cure”. But what we can do is supply you with the information and tools necessary to make the job much more manageable.
Breaking the cycle can be a difficult and often confusing process – but it’s certainly well worth your efforts. Nothing can improve your life faster than stopping smoking. You’ll feel better, smell better, look better and live longer.
"When patterns are broken, new worlds emerge." -- Tuli Kupferberg
The purpose of this program is to help you break old patterns so you can discover new worlds within yourself. We’ll guide you through the process of stopping smoking, using up to date facts, statistics and study results along with modern coping methods and behavior modification techniques – all in a condensed, easy to follow, structured 6-session program.
This combination of facts and methods has been proven highly effective in countless classroom cessation programs around the world and is now uniquely presented here, in this convenient digital delivery format.
So although you can't watch the teacher up at the front of the classroom, this convenient, full-length program is yours to download onto your favorite device to carry and consult anytime you choose, as often as you like.
You’ll also want to download and print the carry-along support tools that are used in this program. They’re available free at our Stop Smoking For Good website.
Just think: from now on, help will always be with you, whenever you need it. No more going it alone.
“Do not let what you cannot do interfere with what you can do.” - John Wooden, basketball coach
Only When You’re Ready
Are you ready to quit smoking?
Like most smokers considering packing it in, you’ve likely already made one or more serious attempts, so you have an idea of what you’re up against.
You know that the decision eventually involves a major commitment and comes with certain difficulties and complexities – not to mention a powerful feeling of loss.
Fortunately, you also likely understand that, along with the negative, there is a very large positive side to successful cessation.
With the help of this program, you can ease the impact of the negative aspects of the process, while shifting your focus toward the many positive benefits you’re guaranteed to receive when you stop smoking.
We’ll also help you build motivation, but you'll still need to call upon personal strengths and mental energy to ensure a smooth, positive, successful transition. So it's recommended that, if possible, you commence your stop smoking program, only when your general stress level is manageable and providing that you are not currently suffering from deep depression.
Additionally, you'll want to stay focused, so if possible, don’t begin your cessation program just before, during or shortly after a major life event. That may include weddings, the “Holiday Season”, funerals, etc.
Also, please don't be tempted to stop smoking during stressful experiences, such as illness of a loved one and whenever possible, put it off until a less traumatic time. Keep in mind, such experiences can often be used as motivation to improve your personal well-being and stop smoking, when the time is right and stress levels are lower.
“Always bear in mind that your own resolution to succeed is more important than any other one thing.” – Abraham Lincoln, 16th US president
The Program
The “Smoke-Free Key” program is broken up into 6 main sections – this Introduction and 5 Information Modules with support tools that include the “Cravers’ Code” wallet card, the “Insist on the List” wallet folder and the “Progress Log” pack wrappers.
Module One is primarily devoted to building motivation, with taste of some of the many great benefits you will receive when you stop smoking and orientation of the mind exercises used throughout the program.
Module Two begins exploring the complete smoking picture, including how we got started, and why we keep smoking, even when we know it's dangerous. We'll examine tobacco use and it’s connection with the media, including Hollywood's role. And from time to time, we'll even delve into once-secret files with quotes from tobacco company records and documents.
Module Three starts off with more motivation and then shifts focus onto cigarettes, exploring them from the inside out. You'll uncover some surprising truths about addiction during this session and about the powerful role that your subconscious plays.
During Module Four, we'll talk about choices and decision-making and how to capitalize on cravings' weaknesses. This is the stage we’ll begin to develop your craving-handling strategy.
In Module Five we'll explore the very heart of the addiction and blast it apart from the inside out. You’ll learn to harness the power of your new knowledge and take control of cravings and the very addiction itself. Halfway through Module 5, we'll ask you if you feel ready to make "the commitment". If you aren’t confident by then, you're quite likely to be after experimenting with your craving-handling strategy, through practical application, in a non-threatening environment.
During the second half of Module 5, we'll supply some very powerful behavior modification methods and other effective techniques for dealing with issues like weight-gain and avoiding possible stressful situations that may come your way.
By the end of this structured program, you will feel more ready to commit yourself to stopping smoking, than at any other time in your life. Studies show that being prepared, greatly increases your chances of success and makes the process of stopping smoking much less stressful.
And that's the time to do it - when you are ready and when you feel ready; when your confidence level is at an all-time high; when you're in "the zone". This program has been designed to help get you there.
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy, 35th US president
If you are currently a practicing smoker, you are encouraged to continue smoking throughout the entire program and through the countdown to your scheduled “stop-day”.
Cutting back increases your exposure to toxins through a process referred to as "compensatory smoking" - in order to maintain the bodies “happy” level of nicotine, deeper longer inhalation is required. Studies show smokers who decreased their smoking, experienced a four to eight-fold increased exposure to toxins per cigarette, as compared with light smokers.
Regardless of your circumstances, this program can be tailored to fit your needs.
Taken over 5 consecutive days, at one Module per day, will provide a 5-day countdown to your “stop day”. Taken over a 5 week period, at one Module per week, provides a 5-week countdown.
If you are on a 10-week or 6-week NRT (Nicotine Replacement Therapy) program, or not currently using tobacco daily, timing’s not really an issue. You can zip through all 6 sessions as quick as you like and use the program’s daily exercises throughout the length of your NRT treatment or whenever suits you.
Get All the Help You Can Get
Your doctor or pharmacist may recommend one of the many NRTs, or nicotine replacement products available, such as the patch, the nicotine inhaler,nicotine gum or even nicotine lozenges. Although widely used and popular, please keep in mind that NRTs deal with the physical aspect of the addiction only and all major NRT manufacturers recommend using their product with a support program – like this one!
The ideal compliment to your NRT program, “The Smoke-Free Key” provides the education and support needed to improve your chance of long-term success. NRTs have an advertised success rate of, "double the cold-turkey rate" which is around 3%. But what most people don’t know is that combined with a cessation program, success rates skyrocket!
"...a combination of behavioral counseling and pharmacological treatment can boost success up to 10 times." - U.S. Surgeon General
Without support, a high percentage of NRT users are smoking again within one year. But when you combine NRTs with a support program, you can expect a success rate much more in your favor. You will be addressing both sides of the addiction, simultaneously and that makes all the difference.