Dr. Judy’s Habit Breakers Stop Smoking Plan
Cold Turkey or Gradual Withdrawal—With or Without the e-Cigarette
by
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NO MATTER HOW MUCH OR HOW LONG YOU’VE BEEN SMOKING
Your Plan is designed to help you regardless of how much or how long you’ve been smoking, and how many times you’ve tried to quit. Whether it’s five cigarettes-a-day or five packs-a-day, whether you’ve been smoking for one year or 65 years, whether you are quitting for the first time or if you’ve quit and relapsed many times before, you will learn to deal effectively with all the problems that confront you and learn to find solutions to:
• The chemical and psychological addiction to cigarettes;
• The nagging urge to smoke;
• Relaxing without smoking;
• Controlling your weight;
• Preventing yourself from relapsing;
• Maintaining an on-going support system.
The Habit Breakers Stop Smoking Plan is an active approach to breaking the smoking habit. By participating in a series of exercises designed to turn you off to smoking, you will learn how to break the chain of positive associations you’ve built up and free yourself from the power of this habit and addiction once and for all!
WHY QUIT SMOKING
SMOKING IS A FREE RIDE THAT CATCHES UP WITH YOU LATER
Perhaps I don’t have to tell you that the experience of smoking changes over the lifetime of the addiction. At first, especially during the teenage and young adult years, smoking may seem fashionable, sophisticated, and even sexy.
Because the harmful and painful consequences do not manifest until years later, there is a window of time where it appears that smoking is a free pleasure ride.
Eventually, the pleasure ride catches up. When the price tag of cancer, emphysema, stroke, heart attack and other smoking-related diseases hit on a personal level (over 443,000 smoking related deaths annually), it finally loses all sense of pleasure, sophistication and sex appeal.
By taking a personal inventory of these and other costs of your smoking habit, you build your motivation to quit.
NO MORE SOCIAL TOLERANCE FOR SMOKERS
You’ve probably noticed a huge change in tolerance towards smokers: Secondhand smoke has become a point of contention for many. Anti-smoking laws prevail — non-smoking restaurant patrons demand to be seated apart from smokers, even in outdoor settings. There’s no smoking in movie theatres, airlines and at work. Corporations realize that smoking employees cost them thousands of dollars in increased medical costs, absenteeism, and smoking-related damages, and are happy to go smoke-free.
By now, you’ve probably experienced the nuisance of leaving a restaurant or theatre for a smoke, fly on an airplane for hours craving nicotine, or worse – get fired from your job for taking too many smoking breaks.
SMOKING IS THE #1 DATING TURNOFF
If you’re single and dating, you’ve probably noticed that unless you’re dating a smoker, your habit and addiction is often the cause for being “elimidated.” Statistics show that smoking is the #1 dating turnoff. Non-smokers don’t want to inhale your secondhand smoke, kiss your smoker’s breath, or invest in a partner who has an addiction that can lead to premature disease and death. If you’re in a relationship with a non-smoker, chances are you’ve been nagged about your smoking and its turnoffs.
SMOKING AND PREGNANCY
There is no negotiating on this issue: If you’re pregnant and smoking, or if you smoke around your children, STOP IMMEDIATELY!!!
Check out the effects of smoking on your fetus, and the effects of secondhand smoke on your baby or child.
Smoking:
• Lowers the amount of oxygen available to the fetus;
• Increases the heart rate of your fetus;
• Increases your baby’s or child’s chances of developing respiratory and other health issues;
• Causes your baby or child to develop reduced lung capacity;
• Puts your baby at a higher risk for sudden infant death syndrome (SIDS);
• Is the #1 cause for premature labor and “small-for-date” infants.
More on smoking and pregnancy later.
AN OUTLINE OF YOUR PLAN
IF YOU ARE ON THE COLD TURKEY PLAN:
Your Habit Breakers Cold Turkey Stop Smoking Plan is designed to help you prepare your mind and body for success (Phase 1) before you go Cold Turkey (Phase 2).
The day you quit smoking (Kick It! Day 6) is the day you switch from smoking your cigarettes to smoking your e-Cigarette. Each day you will have a short homework assignment to read to prepare you for your next day. At times you will be asked to print out material and write out some homework.
PHASE 1 — PREPARING YOUR MIND AND BODY FOR SUCCESS:
Read chapters 1-5 at your leisure, but take no more than 5 days. Only if you wish, you can reduce your smoking intake, but do not start smoking your e-Cigarette until Phase 2, Day 6, the day you go Cold Turkey.
PHASE 2 — COLD TURKEY:
Five days to break the habit and addiction, and lose the desire to resume. This is the time you switch from smoking cigarettes to smoking your non-nicotine based e-Cigarette filters only. During Phase 2 you will be instructed to “rapid smoke” during the course of the Plan as an aid to help you “turn off” to smoking. The e-Cigarette will continue to be your smoking substitute.
• Day 6-10: Start smoking your zero mg nicotine, flavor only filters.
IF YOU ARE ON THE GRADUAL WITHDRAWAL PLAN:
Your Habit Breakers Gradual Withdrawal Stop Smoking Plan is designed to help you gradually withdraw from nicotine (Phase 1) before you go Cold Turkey (Phase 2).
The day you start your Plan (Kick It! Day 1) is the day you switch from smoking your cigarettes to smoking your e-Cigarette. Each day you will have a short homework assignment to read to prepare you for your next day. At times you will be asked to print out material and write out some homework.
PHASE 1 — GRADUAL WITHDRAWAL:
Five days to wean off nicotine.
• Day 1: Switch from smoking cigarettes to smoking your e-Cigarette — High (16 mg) nicotine filter;
• Day 2: Continue to e-Smoke — High (16 mg) nicotine filter;
• Day 3: Switch to Medium (9 mg) nicotine filter;
• Day 4: Continue to e-Smoke — Medium (9 mg) nicotine filter;
• Day 5: Switch to low (6 mg) nicotine filter.
PHASE 2 — GRADUAL WITHDRAWAL — THE COLD TURKEY PART:
Five days to break the habit and addiction, and lose the desire to resume. This is the time you switch from smoking nicotine based e-Cigarettes to smoking non-nicotine based e-Cigarettes only. During Phase 2 you will be instructed to “rapid smoke” during the course of the Plan as an aid to help you “turn off” to smoking. The e-Cigarette will continue to be your smoking substitute.
• Day 6-10: Switch to zero mg nicotine and continue to e-Smoke the flavor only filters.
PREPARING FOR YOUR KICK IT! DAY:
Your Kick It! Day is the day you substitute your cigarette out for your e-Cigarette (Day 6 for Cold Turkey, and Day 1 for Gradual Withdrawal).
On Kick It! Day:
• Refrain from using any nicotine products such as chewing tobacco, pipes, cigars, or Nicotine Replacement Therapy (NRT) like patches or gums;
• Rid your environment of cigarettes, matches, lighters, ashtrays, etc. Make sure to check drawers, pockets, glove compartments, for tobacco and smoking paraphernalia;
• Stop smoking cigarettes and switch to smoking your e-Cigarette;
• Avoid stressful events and alcohol or drug use — they weaken your resolve.
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About the Book
Congratulations! You’ve decided to kick the smoking habit. Dr. Judy Rosenberg, a licensed clinical psychologist, smoking cessation expert, and founder of the Habit Breakers Clinic has worked with thousands of smokers and has a one-year success rate of more than 80 percent. In Dr. Judy’s Habit Breakers Stop Smoking Plan, she provides a plan and the tools to help you quit smoking and stay smoke-free.
The Plan details two key tools integral to your success: The Be The Cause Mind Map—a paradigm shifting system that will take you from your addiction through your de-addiction and to freedom and healing; and an e-Cigarette plan to successfully transition you from smoker to ex-smoker.
Dr. Judy’s Habit Breakers Stop Smoking Plan confronts all the problems that confront you:
• The chemical and psychological addiction to nicotine
• The nagging urge to smoke
• Ways to relax without smoking
• Weight gain
• Relapse triggers
• The need for ongoing support
Rosenberg helps you say goodbye to smoking as you build your desire for health and lose the desire to resume your unhealthy and destructive habit.
Here’s What Others Say About Dr. Judy
“The results gained in the plan are highly encouraging … A well-conceived plan that works!”
—David E. Glass, MD, psychiatrist
“Smoking is the number one cause of premature labor and small-for-date infants. I recommend the Habit Breakers Plan for any pregnant woman who smokes.”
—Randy Harris, MD, obstetrician-gynecologist
About the Author
Judy Rosenberg is a licensed clinical psychologist and world-renowned smoking cessation expert in private practice in Los Angeles, California. She received her undergraduate degree from UCLA in 1974 and her graduate degree from California Graduate Institute in 1993. Rosenberg is the founder of the Habit Breakers Clinic. For more information, please visit www.drjudyrosenberg.com or www.drjudyshabitbreakers.com or contact her at drjudyrosenberg@gmail.com.