WhyQuit.com banner. Want to quit smoking cigarettes or stop using e-cigarettes (e-cigs), bidis, kreteks, hookah, a pipe, cigars, dip, chew, snuff, snus, smokeless, chewing tobacco, or the nicotine gum, patch, lozenge, inhaler or spray?  Then you're in the right place!
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Climb withdrawal's mountain and become nicotine-free in 72 hours!  

Glory Week

Trade fear for anticipation, freedom and healing!



WARNING - Expect to encounter advertisements, articles or webpages that do their very best to tease and entice you into giving e-cigs, NRT (the nicotine gum, lozenge or patch) or smokeless tobacco products a try. If you have stopped using nicotine for 72 hours then your blood and body are now 100% nicotine-free.  For you, withdrawal has peaked and is beginning to gradually subside.  For you, the hardest part is over.  The only way to guarantee that your cycle of physical withdrawal is a never ending story is to introduce nicotine back into your blood.  It's called the "Law of Addiction."





WhyQuit's basic "how to quit smoking" video

The first week of recovery may be the most intense period of healing that your brain, emotions, mind and thinking have ever known. The consequences of skipping another once mandatory nicotine feeding can be both frightening and exciting. By shedding as much needless fear as possible, you allow yourself to better notice and appreciate the gradual beauty unfolding before you - the beauty of the long lost inner "you."

Every withdrawal symptom, crave episode, emotion or moment of use fixation can either be seen as utterly horrible, or a true sign of healing and rock solid evidence of just how dependency infected your life had become.

You can try to hide from your nicotine use cues or come to realize that rarely if ever will any crave episode last longer than three minutes (look at a clock as cessation time distortion is very real and without perspective the minutes can feel like hours), and at the end of each you are rewarded with the breaking of another use cue and return of another slice of life. Yes, each challenge overcome teaches your conscious and subconscious mind that another aspect of life is entirely do-able without feeding upon nicotine.

Fear of failure, fear of success, fear of that next challenge, you are coming home to a rich inner calm that an endless roller-coaster ride of nicotine use highs and lows has made long forgotten. Although your dependency has you convinced otherwise, you are leaving absolutely nothing behind. Except for nicotine, the roughly 200 neuro-chemicals it controlled already belonged to you. Recovery is about discovering that nicotine addiction is about living a lie, that every activity done while using can be done as well or better without. Even the love in our heart, we get to bring it with us!

Every symptom, feeling, crave, and use thought reflects a moment and degree of healing on a physical, emotional, subconscious or conscious level.

Physical healing is primarily a product of time. Within 72 hours we move beyond peak withdrawal and reside inside a nicotine-free body and mind. Within 2-3 weeks our brain will have physically re-adjusted to functioning without nicotine, as neuron receptor re-sensitization will be complete.

Emotional recovery reflects phases of feelings experienced during an expectations journey that transports us from disbelief to acceptance, as we end a long and intense chemical relationship.

Subconscious trigger extinguishment is a product of meeting, greeting and defeating our own conditioning. Most trigger links will be broken by a single encounter during which we intentionally say "no" to our subconscious mind and deprive it of what it expects - a new supply of nicotine. With the exception of taking tremendous care with alcohol (which is involved with nearly 50% of relapses), there is no reason to delay reclaiming as many of the times, activities, people, locations and emotions that you trained your mind to expect the arrival of nicotine as possible. The choice is ours, we can dread our healing or embrace and accelerate it.

Although time and fading memories will gradually overcome our years of conscious denial rationalizations , and the endless stream of daily lies we fed ourselves in order to justify that next nicotine fix, honesty can accelerate putting conscious thoughts of "wanting" behind us. For example, we likely sold ourselves on the falsehoods that smoking is a stress-buster, that we liked or loved smoking, or that we can quit and then use "just one" or "just once" here and there. And how can smokers claim to smoke for taste when there are zero taste buds inside our lungs, the place we deeply sucked and briefly held each puff?

Right now it may be hard to imagine life without nicotine but so long as no nicotine makes its way into your bloodstream you won't have to rely on imagination. You now have a front row seat as the unimaginable unfolds before you. This can be a time of dread, agony, anguish and fear, or we can dump needless anxieties in favor of the excitement about coming home, and this temporary journey of re-adjustment that leads to entire days where we never once think about wanting to use.

But let us never forget that no matter how long we are free or how comfortable we become that our chemical dependency is permanent, that our brain remains grooved and wired for nicotine. While we will have successfully arrested our dependency, the key to trading places with it is just one powerful puff, vape, dip or chew of nicotine. Just one guiding principle that if followed guarantees success to all ... no nicotine just one day at a time, Never Take Another Puff, Vape, Dip or Chew!

Here are a few links to aid in transforming fear into excitement:


blue diamond   Browse the "First 72 Hours" topics at Freedom

While a few withdrawal symptoms may be avoidable,
many can be minimized through thought or action.


  Spend time each day in Joel's Library

Over 90 short articles on almost every recovery topic imaginable. Almost 200 YouTube video cessation lessons. Also, be sure to read Joel's free book "Never Take Another Puff!"


  Read John's free book Freedom from Nicotine - The Journey home

Or download individual PDF chapters providing a road-map home, packing tips, or explaining how nicotine enslaved us, recovery's only rule, the inherent conflict between quitting and recovery, debunking common use rationalizations, sharing common pitfalls, and the keys to navigating the first 72 hours, reviewing recovery's four layers (physical healing, extinguishing subconscious conditioning, navigating the emotional sense of loss, and overcoming conscious use fixation), and closing with homecoming and relapse prevention.


blue diamond   Recognize "possible" withdrawal symptoms

If normal to feel what you're feeling then why be afraid?
Recovery symptoms are undeniable proof of healing in progress.


blue diamond   Recognize denial   blue diamond  Lies   blue diamond  And truth!

For years we allowed our addiction to control our thinking.
Honesty can destroy lingering romantic chemical fixations.


  Abandon quitting forever in favor of freedom here and now!

Why measure victory in terms of quitting forever
-- the biggest bite imaginable -- when you can celebrate
full and complete victory "one day at a time!"


  Recognize stress and develope solid coping skills

Have at least three coping plans ready just in case and
promise yourself that you'll use them all if necessary.


blue diamond   Visit our two support groups, Turkeyville and Freedom
or locate another 90 day source of ongoing support


  Explore WhyQuit's index of nicotine dependency recovery topics

An alphabetical list of links to more than 400 discussions


blue dot Explore prior questions answered by Joel Spitzer,
a full-time professional cessation counselor


  Use Joel's Daily Quitting Lesson Guide

Daily Quitting Lesson Guide

I plan to stop smoking
My first day of stopping smoking
My first day of stopping smoking
My third day of stopping smoking My fourth day of stopping smoking
My fifth day of stopping smoking My sixth day of stopping smoking
My second week of stopping smoking
Moving on with life after having stopped smoking


Just one hour and challenge at a time, yes you can!






Watch 200+ additional free video stop smoking lessons






Read our free quitting e-books

Click to learn more about Joel's free e-book before downloading it              Click to learn more about John's free e-book before downloading it.

Read both and watch knowledge destroy quitting anxieties!






Visit WhyQuit and learn more about smart turkey quitting


Learn More About Smart Turkey Quitting

  • WhyQuit.com's coffin bannerWhyQuit.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 nicotine dependency recovery book that documents the science underlying nicotine dependency and successful cessation. Visit Turkeyville, Facebook's most popular quit smoking support group!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.
  • Turkeyville - Visit Turkeyville, Facebook's most popular quit smoking support group. The group's primary focus is the first few days and helping new quitters get started. Yes you can!
  • 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 200 video stop smoking lessons.
  • Nicotine Addiction 101 - WhyQuit's guide to understanding nicotine dependency.
  • Freedom's small link banner 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.
  • 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.

Knowledge is a Quitting Method!


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© WhyQuit.Com 1999 - Last updated January 5, 2014 by John R. Polito