Many are trying to convince you that it's simply too hard to quit smoking, that you are hopelessly hooked and should give up on "real" quitting. While true that there is no more deadly nicotine delivery vehicle than cigarettes, it's also true that fully arresting your addiction is vastly more do-able and far more wonderful than your wanting for that next fix suggests.
Here are 10 reasons to devote time to learning how to stop smoking nicotine instead of how to start using e-cigs and adjust to vaping:
Cold turkey is highly productive - Cold turkey is generally defined as abruptly ending nicotine use without resort to quitting products or procedures. According to a July 2013 Gallup Poll, more smokers stop smoking cold turkey than by all other quitting methods combined. Truth is, the tail has been wagging the dog. Truth is, only a tiny fraction of successful ex-smokers quit smoking by using approved quitting products, a combined total of just 8 percent.
Smart turkey is effective - Imagine becoming smarter than your addiction is strong. Imagine knowledge and understanding destroying quitting fears and the anxieties they breed. While placebo gets clobbered by replacement nicotine inside clinical trials, and replacement nicotine gets clobbered by cold turkey in real-world quitting (as do gradual weaning schemes), all experts consistently agree that understanding and skills development greatly enhance your odds of success.
Most smokers have never tried smart turkey - Do you understand both
why you smoke and how to stop?
True or False: Recent findings suggest that nicotine addiction is a brain wanting disorder in which nicotine compromised dopamine pathways assign nicotine use the same priority as they assign to eating food. True
True or False: Successful quitting has only one rule. It's called the Law of Addiction. True
True or False: Nicotine is a stress-buster. False. Smokers smoke more when stressed or when drinking alcohol due to urine acidification accelerating elimination of the alkaloid nicotine from their bloodstream.
True or False: Most quitting symptoms are blood sugar related and avoidable, including difficulty concentrating. True
True or False: Blood caffeine levels double after ending nicotine use. True
True or False: The body becomes nicotine-free and you move beyond peak withdrawal within 72 hours of ending all use of nicotine. True
True or False: When quitting, cue triggered crave episodes normally begin to subside within 3 minutes but time distortion or panic can make them feel longer. True. Also, for the average quitter the number of episodes peak by day three.
True or False: Crave episodes are good not bad as there is a prize at the end, extinguishing another conditioned use cue and return of a time, place, person, activity or emotion during which you'd trained your mind to expect a new supply of nicotine. True
True or False: Recovery is a temporary journey of readjustment that leads to entire days where you never once think about wanting to smoke nicotine. True
True or False: Over time, smart turkey quitters become calmer, more energetic and overall feel better than people who continue to feed an active addiction to nicotine. True
Nicotine addiction is REAL drug addiction - When looking in the mirror do you see a real drug addict looking back? Knowing and accepting who we are is highly protective. Nicotine dependence is a brain wanting disorder. The nicotine addict's wanting and urges flow from the same brain dopamine pathways as the wanting felt by the alcoholic and by opiate, cocaine and methamphetamine addicts. The mind's nicotine compromised survival instincts teacher has assigned smoking nicotine the same use priority as it assigns to eating food.
Nicotine addiction a mental illness - According to the Dr. Nora Volkow, director of the National Institute on Drug Abuse, "drug addiction is a mental illness. It is a complex brain disease characterized by compulsive, at times uncontrollable drug
craving, seeking, and use despite devastating consequences - behaviors that stem from drug-induced changes in brain structure and function."
Harm elimination far wiser than harm reduction - Is nicotine safe, is it safe to vape? Absolutely not! Nicotine is a potent natural insecticide. In fact, the neonicotineoid imidacloprid is the most widely used insecticide in the world.
While e-cigarettes are clearly safer than smoking, e-cig users deserve warning that they are acting as human guinea pigs. For example, we know that it takes up to 10 years after quitting entirely to reduce smoking lung cancer risks by 30 to 50%. What we don't know is the long term consequences of inhaling vaporized nicotine into lungs and a body already damaged by years of smoking.
E-cigarette use costs promise to rise - While e-cigarette use costs are currently less expensive than smoking, the tobacco industry should be expected to continue to purchase major e-cigarette companies, in part to protect profits. Expect both the tobacco and pharmaceutical industries to demand government regulation of e-cigarettes and nicotine e-juice and canisters in order to limit competition, slow innovation and to protect existing product lines and profits. Also expect concerns over e-cig use by youth and illegal drug users (already THC juice being vaped without smell) to motivate governments to either ban their sale, limit availability or impose sufficient excise taxes so as to raise prices high enough to discourage adolescent use.
E-cigarettes are about keeping you hooked - Let's not kid ourselves, e-cig use is not about freedom. It is not about arresting your dependence but about the novelty of using electricity and vapor to feed it. What would it feel like to begin going entire days without once thinking about wanting to use? And what would it be like to experience stress without urine acidification adding the onset of early withdrawal to it? Is it normal to inhale a stimulant that makes your heart pound 18 beats per minute faster before climbing into bed? What would it be like to truly relax for an entire day?
Only one rule for REAL quitting - Those pushing e-cigs continue to insist on creating confusion by co-opting the word "quitting" in describing nicotine dependency delivery device substitution, transfer and replacement. Real quitting does not involve handing the neo-nicotine industry your money.
Real quitting involves adherence to one guiding principle. As REAL drug addicts, if we use when attempting to end use of nicotine we lose, that for us one hit of nicotine will activate up to half of our brain's a4b2-type dopamine pathway receptors. While most walk away from trying to cheat while quitting feeling like they've gotten away with it, we cannot cheat the design of brain circuitry whose job it is to make activating events nearly impossible in the short term (the time needed for recovery) to forget or ignore.
For us, one hit will always be too many, while thousands won't be enough. Yes, only one rule which if followed provides 100% odds of success: no nicotine just one hour, challenge and day at a time, to never take another puff, dip, chew or vape! Just that first brave step, yes you can!
John - These are very fair comments, and I actually agree with all of them. There is no question that quitting cold turkey should be the #1 recommended strategy. You have to remember that my comments are directed to the subset of the population who are unable to quit cold turkey and therefore need a less lofty approach. I agree that smokers should always be encouraged to quit cold turkey first, before e-cigarettes or any other product like NRT or a drug like Chantix. Thanks for reminding us of that important point.
But remember, as well, that the mainstream tobacco control groups that are opposing electronic cigarettes are not opposing them because they want smokers to quit cold turkey. They are opposing them because they want smokers to quit using their own recommended strategies, which involved Big Pharma profits. If the anti-smoking groups opposed e-cigarettes because they thought it distracted from what should be a national focus on cold-turkey, abrupt cessation, I would not have a problem with that.
Thanks, Professor. I do understand your objectives. Where our thinking differs is akin to watching someone jump into a car and try driving without knowing how, and the exact same driver after a few minutes of basic instruction. I crashed and burned during a number of extremely frustrating cold turkey attempts, but only because no one ever taught me how.
Professor, if you get a few minutes, this is Joel Spitzer's basic driving lesson and it's pretty solid: http://youtu.be/l27zWo7hbcY Thanks for looking over this article. I appreciate it. Regards,
Use knowledge to destroy fear driven quitting anxieties!
Learn More About Smart Turkey Quitting
WhyQuit.com - WhyQuit is the Internet's oldest forum devoted to the art, science and psychology of cold turkey quitting, the stop smoking method used by the vast majority of all successful long-term ex-smokers. Left to right, WhyQuit is organized under three headings: (1) Motivation, (2) Education and (3) Support.
"Never Take Another Puff" - Imagine a free 149 page stop smoking ebook that's registered more than 4 million downloads and was written by a man who has devoted 40 years, full-time to helping smokers quit. Never Take Another Puff (NTAP) was authored by Joel Spitzer, the Internet's leading authority on how to stop smoking cold turkey. It is an insightful collection of almost 100 articles on every cessation topic imaginable.
"Freedom from Nicotine - The Journey Home" - Written by John R. Polito, a former 30-year heavy smoker and WhyQuit's 1999 founder, Freedom from Nicotine (FFN) is a free 240 page nicotine dependency recovery book that documents the science underlying nicotine dependency and successful cessation. Whether hooked on cigarettes, e-cigarettes (e-cigs), bidis, kreteks, a pipe, hookah or cigars, on dip, chew, snuff or snus, or on the nicotine gum, lozenge, spray, inhaler or patch, FFN provides a comprehensive yet easy to follow road-map to freedom from nicotine.
Joel's Library - Joel's Library is home to Joel Spitzer's "Daily Quitting Lesson Guide." The Guide walks new quitters through the first two weeks of smoking cessation, recommending daily videos to watch and articles to read. Joel's Library is also home to more than 100 original short stop smoking articles, to his free ebook Never Take Another Puff, and to his collection of more than 160 video stop smoking lessons.
Freedom - Looking for a deadly serious and highly focused education oriented support group? Home to Joel Spitzer, Freedom is the Internet's only 100% nicotine-free peer messageboard support forum. Explore Freedom's hundreds of thousands of archived member posts on how to quit smoking.
Turkeyville - Visit WhyQuit's Facebook cold turkey support group, where the primary focus is the first few days and helping new quitters get started. Yes you can!
Nicotine Cessation Topic Index - An alphabetical subject matter index to hundreds of nicotine cessation support group discussions, article and videos.
40 Quitting Tips - Key cold turkey nicotine cessation tips on how to stop smoking, vaping, chewing or sucking nicotine into your body and bloodstream.