Nicotine Quitting Quotes

I knew you were a badass," continued Adrian. "But I didn't realize just how much until I saw you dropping guardians out there." "Does that mean you're going to be nicer to me?" I teased. "I'm already nice to you," he said loftily. "Do you know how badly I want a cigarette right now? But no. I manfully suffer through nicotine withdrawal—all for you.

It has always been more about a relapse than it is about quitting. I have met hundreds of people who quit cigarettes every day. But do they succeed at it? No, they just quit every day.

For some people quitting foods, say chocolate, can be as hard as kicking heroin is for a junkie. Food hooks people by triggering the exact chemical reactions triggered in the brain by hard drugs. Or nicotine. Or alcohol. Or shopping. Or sex.

The lucidity, the clarity of light that afternoon was sufficient to itself; perfect transparency must be impenetrable, these vertical bars of brass-coloured distillation of light coming down from sulphur-yellow interstices in a sky hunkered with grey clouds that bulge with more rain. It struck the wood with nicotine-stained fingers, the leaves glittered. A cold day of late October, when the withered blackberries dangled like their own dour spooks on the discoloured brambles. There were crisp husks of beechmast and cast acorn cups underfoot in the russet slime of the dead bracken where the rains of the equinox had so soaked the earth that the cold oozed up through the soles of the shoes, lancinating cold of the approaching winter that grips hold of your belly and squeezed it tight. Now the stark elders have an anorexic look; there is not much in the autumn wood to make you smile but it is not yet, not quite yet, the saddest time of the year. Only, there is a haunting sense of the imminent cessation of being; the year, in turning, turns in on itself. Introspective weather, a sickroom hush.

He also recommended she quit caffeine and nicotine. Instead, Greta quit therapy.

Smokers always waxed poetic about the ritual of it, how a large part of the satisfaction was packing the box and pulling the foil wrapper and plucking an aromatic stick. They claimed they loved the lighting, the ashing, the feeling of being able to hold something between their fingers. That was all well and good, but there was nothing quite like actually smoking it: Leigh loved inhaling. To pull with your lips on that filter and feel the smoke drift across your tongue, down your throat, and directly into your lungs was to be transported momentarily to nirvana. She remembered- every day- how it felt after the first inhale, just as the nicotine was hitting her bloodstream. A few seconds of both tranquility and alertness, together, in exactly the right amounts. Then the slow exhale- forceful enough so that the smoke didn't merely seep from your mouth but not so energetic that it disrupted the moment- would complete the blissful experience.

If you could isolate the physical feeling, it would barely register as a small itch. I call this the Little Nicotine Monster. There is also a Big Monster in your mind. This is the brainwashing that tells you smoking is your crutch, your pleasure, and that you can’t live without it. When the nicotine level in your body falls, the Little Nicotine Monster triggers a pang around the stomach area which the Big Monster interprets as: “I want a cigarette.” This is the nicotine trap—the ingenious way that cigarettes turn smokers into slaves. Each cigarette causes the craving for the next, to fill the emptiness caused by the nicotine leaving your body. And so it goes on, ad infinitum.

your pleasure, and that you can’t live without it. When the nicotine level in your body falls, the Little Nicotine Monster triggers a pang around the stomach area which the Big Monster interprets as: “I want a cigarette.” This is the nicotine trap—the ingenious way that cigarettes turn smokers into slaves. Each cigarette causes the craving for the next, to fill the emptiness caused by the nicotine leaving your body. And so it goes on, ad infinitum.

One of the best, but toughest, ways to stop wrinkles is to quit smoking. Each puff you take contains billions and billions of free radicals. Nicotine suffocates the skin, causing it to deteriorate. Cigarettes contain thousands of chemicals that destroy elastin and collagen, the proteins that make your skin taut and wrinkle free. The act of smoking—with its puckering and blowing—also creates “dynamic” wrinkles, those caused by repetitive motion. Smoking also shortens telomeres. Quit smoking to prevent further damage, and allow the DASH diet’s good nutrition to start repairing your skin.

If you want to stop smoking, ask yourself, do you do it because you love nicotine, or because it provides a burst of stimulation, a structure to your day, a way to socialize? If you smoke because you need stimulation, studies indicate that some caffeine in the afternoon can increase the odds you’ll quit. More than three dozen studies of former smokers have found that identifying the cues and rewards they associate with cigarettes, and then choosing new routines that provide similar payoffs—a piece of Nicorette, a quick series of push-ups, or simply taking a few minutes to stretch and relax—makes it more likely they will quit.3.28

Here's why I'm afraid of life after death: What if there is no nicotine gum? I must have access to my nicotine gum at all times. I kiss with the gum. I sleep with the gum. Anything you can do without the gum I must do with the gum. I am chewing the gum right now. I chew the gum, because I don’t trust the universe to fill me up on its own. I can’t count on the universe to sate my many holes: physical, emotional, spiritual. So I take matters into my own hands. I give myself little “doggy treats” for being alive. Each time I unwrap a new piece of nicotine gum and put it in my mouth (roughly every thirty minutes), I generate a sense of synthetic hope and potentiality. I am self-soothing. I am “being my own mommy.” I am saying, Here you go, my darling. I know life hurts. I know reality is itchy. But open your mouth. A fresh chance at happiness has arrived! I’ve been chewing nicotine gum for twelve years. I haven’t had a cigarette in ten years. So you might say the gum works, except now I have a gum problem. I am so addicted to the gum that I have to order it from special “dealers” in bulk on eBay. I get gum on all the bedding. There are many reasons why I don’t think I will have children, but the necessity of getting off the gum during pregnancy is one of them. When it comes down to anything vs. the gum, I always choose the gum. Now let me just say, before we go any further, that if you’re thinking of using nicotine gum to quit smoking you should not let my experience scare you. I am the addict’s addict. Everything I touch turns to dopamine. I can even turn people into dopamine (ask me how!).

The little sneak caught me one day, coming around the car when I was outside puffing away. “I was wondering what you were doing,” he said, spying me squatting behind the truck. He’d nailed me, but the look on his face made it seem as if our roles were reversed--he looked as if he were in shock, as if I’d just slapped him. When I went back inside, I found he’d taped signs to the walls: DON’T SMOKE! I laugh about it now, but not then. “Why are you so devastated that I’m smoking?” I asked when I found him. “Because. I already lost one parent. I don’t want to lose you, too.” “I’m sorry, I’m sorry,” I told him. “I’m going to stop.” But of course it wasn’t nearly that easy. As horrible as I felt, I was deep into the habit. I would quit for a while--a day, an hour--then somehow a cigarette would find its way to my mouth. I continued to rationalize, continued to struggle--and Bubba continued to call me out. “I’m trying,” I told him. “I’m trying.” He’d come up and give me a hug--and smell the cigarette still on me. “Did you have one?” “Yes.” “Hmmmm…” Instant tears. “I’m trying, I’m trying.” One day I went out to the patio to take what turned out to be a super stressful call--and I started to smoke, almost unconsciously. In the middle of the conversation, Bubba came out and threw a paper airplane at me. What!!! My son scrambled back inside. I was furious, but the call was too important to cut short. Wait until I get you, mister! Just as I hung up, Bubba appeared at the window and pointed at the airplane at my feet. I opened it up and read his message. YOU SUCK AT TRYING. That hurt, not least of all because it was true. I tried harder. I switched to organic cigarettes--those can’t be that bad for you, right? They’re organic! Turns out organic tars and nicotine are still tars and nicotine. I quit for day, then started again. I resolved not to go to the store so I couldn’t be tempted…then found myself hunting through my jacket for an old packet, rifling around in my hiding places for a cigarette I’d forgotten. Was that a half-smoked butt I saw on the ground? Finally, I remembered one of the sayings SEALs live by: Slow is smooth, smooth is fast. Not exactly the conventional advice one uses to stop smoking, but the conventional advice had failed me. For some reason I took the words and tried applying them to my heartbeat, slowing my pulse as it ramped up. It was a kind of mini-meditation, meant to take the place of a cigarette. The mantra helped me take control. I focused on the thoughts that were making me panic, or at least getting my heart racing. Slow is smooth. Slow down, heart. Slow down--and don’t smoke. I worked on my breathing. Slow is smooth. Slow is smooth. And don’t smoke.

What, then, is addiction? In the words of a consensus statement by addiction experts in 2001, addiction is a “chronic neurobiological disease… characterized by behaviors that include one or more of the following: impaired control over drug use, compulsive use, continued use despite harm, and craving.” The key features of substance addiction are the use of drugs or alcohol despite negative consequences, and relapse. I’ve heard some people shrug off their addictive tendencies by saying, for example, “I can’t be an alcoholic. I don’t drink that much…” or “I only drink at certain times.” The issue is not the quantity or even the frequency, but the impact. “An addict continues to use a drug when evidence strongly demonstrates the drug is doing significant harm…. If users show the pattern of preoccupation and compulsive use repeatedly over time with relapse, addiction can be identified.” Helpful as such definitions are, we have to take a broader view to understand addiction fully. There is a fundamental addiction process that can express itself in many ways, through many different habits. The use of substances like heroin, cocaine, nicotine and alcohol are only the most obvious examples, the most laden with the risk of physiological and medical consequences. Many behavioural, nonsubstance addictions can also be highly destructive to physical health, psychological balance, and personal and social relationships. Addiction is any repeated behaviour, substance-related or not, in which a person feels compelled to persist, regardless of its negative impact on his life and the lives of others. Addiction involves: 1. compulsive engagement with the behaviour, a preoccupation with it; 2. impaired control over the behaviour; 3. persistence or relapse, despite evidence of harm; and 4. dissatisfaction, irritability or intense craving when the object — be it a drug, activity or other goal — is not immediately available. Compulsion, impaired control, persistence, irritability, relapse and craving — these are the hallmarks of addiction — any addiction. Not all harmful compulsions are addictions, though: an obsessive-compulsive, for example, also has impaired control and persists in a ritualized and psychologically debilitating behaviour such as, say, repeated hand washing. The difference is that he has no craving for it and, unlike the addict, he gets no kick out of his compulsion. How does the addict know she has impaired control? Because she doesn’t stop the behaviour in spite of its ill effects. She makes promises to herself or others to quit, but despite pain, peril and promises, she keeps relapsing. There are exceptions, of course. Some addicts never recognize the harm their behaviours cause and never form resolutions to end them. They stay in denial and rationalization. Others openly accept the risk, resolving to live and die “my way.

No words need be wasted over the fact that all these narcotics are harmful. The question whether even a small quantity of alcohol is harmful or whether the harm results only from the abuse of alcoholic beverages is not at issue here. It is an established fact that alcoholism, cocainism, and morphinism are deadly enemies of life, of health, and of the capacity for work and enjoyment; and a utilitarian must therefore consider them as vices. But this is far from demonstrating that the authorities must interpose to suppress these vices by commercial prohibitions, nor is it by any means evident that such intervention on the part of the government is really capable of suppressing them or that, even if this end could be attained, it might not therewith open up a Pandora's box of other dangers, no less mischievous than alcoholism and morphinism. Whoever is convinced that indulgence or excessive indulgence in these poisons is pernicious is not hindered from living abstemiously or temperately. This question cannot be treated exclusively in reference to alcoholism, morphinism, cocainism, etc., which all reasonable men acknowledge to be evils. For if the majority of citizens is, in principle, conceded the right to impose its way of life upon a minority, it is impossible to stop at prohibitions against indulgence in alcohol, morphine, cocaine, and similar poisons. Why should not what is valid for these poisons be valid also for nicotine, caffeine, and the like? Why should not the state generally prescribe which foods may be indulged in and which must be avoided because they are injurious? In sports too, many people are prone to carry their indulgence further than their strength will allow. Why should not the state interfere here as well? Few men know how to be temperate in their sexual life, and it seems especially difficult for aging persons to understand that they should cease entirely to indulge in such pleasures or, at least, do so in moderation. Should not the state intervene here too? More harmful still than all these pleasures, many will say, is the reading of evil literature. Should a press pandering to the lowest instincts of man be allowed to corrupt the soul? Should not the exhibition of pornographic pictures, of obscene plays, in short, of all allurements to immorality, be prohibited? And is not the dissemination of false sociological doctrines just as injurious to men and nations? Should men be permitted to incite others to civil war and to wars against foreign countries? And should scurrilous lampoons and blasphemous diatribes be allowed to undermine respect for God and the Church? We see that as soon as we surrender the principle that the state should not interfere in any questions touching on the individual's mode of life, we end by regulating and restricting the latter down to the smallest detail. The personal freedom of the individual is abrogated. He becomes a slave of the community, bound to obey the dictates of the majority. It is hardly necessary to expatiate on the ways in which such powers could be abused by malevolent persons in authority. The wielding, of powers of this kind even by men imbued with the best of intentions must needs reduce the world to a graveyard of the spirit. All mankind's progress has been achieved as a result of the initiative of a small minority that began to deviate from the ideas and customs of the majority until their example finally moved the others to accept the innovation themselves. To give the majority the right to dictate to the minority what it is to think, to read, and to do is to put a stop to progress once and for all. Let no one object that the struggle against morphinism and the struggle against "evil" literature are two quite different things. The only difference between them is that some of the same people who favor the prohibition of the former will not agree to the prohibition of the latter.

As the liberal sees it, the task of the state consists solely and exclusively in guaranteeing the protection of life, health, liberty, and private property against violent attacks. Everything that goes beyond this is an evil. A government that, instead of fulfilling its task, sought to go so far as actually to infringe on personal security of life and health, freedom, and property would, of course, be altogether bad. Still, as Jacob Burckhardt says, power is evil in itself, no matter who exercises it. It tends to corrupt those who wield it and leads to abuse. Not only absolute sovereigns and aristocrats, but the masses also, in whose hands democracy entrusts the supreme power of government, are only too easily inclined to excesses. In the United States, the manufacture and sale of alcoholic beverages are prohibited. Other countries do not go so far, but nearly everywhere some restrictions are imposed on the sale of opium, cocaine, and similar narcotics. It is universally deemed one of the tasks of legislation and government to protect the individual from himself. Even those who otherwise generally have misgivings about extending the area of governmental activity consider it quite proper that the freedom of the individual should be curtailed in this respect, and they think that only a benighted doctrinairism could oppose such prohibitions. Indeed, so general is the acceptance of this kind of interference by the authorities in the life of the individual that those who, are opposed to liberalism on principle are prone to base their argument on the ostensibly undisputed acknowledgment of the necessity of such prohibitions and to draw from it the conclusion that complete freedom is an evil and that some measure of restriction must be imposed upon the freedom of the individual by the governmental authorities in their capacity as guardians of his welfare. The question cannot be whether the authorities ought to impose restrictions upon the freedom of the individual, but only how far they ought to go in this respect. No words need be wasted over the fact that all these narcotics are harmful. The question whether even a small quantity of alcohol is harmful or whether the harm results only from the abuse of alcoholic beverages is not at issue here. It is an established fact that alcoholism, cocainism, and morphinism are deadly enemies of life, of health, and of the capacity for work and enjoyment; and a utilitarian must therefore consider them as vices. But this is far from demonstrating that the authorities must interpose to suppress these vices by commercial prohibitions, nor is it by any means evident that such intervention on the part of the government is really capable of suppressing them or that, even if this end could be attained, it might not therewith open up a Pandora's box of other dangers, no less mischievous than alcoholism and morphinism. Whoever is convinced that indulgence or excessive indulgence in these poisons is pernicious is not hindered from living abstemiously or temperately. This question cannot be treated exclusively in reference to alcoholism, morphinism, cocainism, etc., which all reasonable men acknowledge to be evils. For if the majority of citizens is, in principle, conceded the right to impose its way of life upon a minority, it is impossible to stop at prohibitions against indulgence in alcohol, morphine, cocaine, and similar poisons. Why should not what is valid for these poisons be valid also for nicotine, caffeine, and the like? Why should not the state generally prescribe which foods may be indulged in and which must be avoided because they are injurious? In sports too, many people are prone to carry their indulgence further than their strength will allow. Why should not the state interfere here as well? Few men know how to be temperate in their sexual life, and it seems especially difficult for aging persons to understand that they should cease entirel

When I quit smoking, they told me it takes three days to be able to breathe normally again, five days until I’m no longer physically addicted, seven days until there’s no more nicotine in my blood, six months to be entirely clean and fifteen years until the chance of a sudden death due to the consequences of smoking is minimized to 50%. I wish somebody could tell me how long it would take to be over you, too.

It is way less foolish to throw your money away than it is to use it to buy and then consume things such as cigarettes.

Some people, a relatively small minority, are at grave risk for addiction if exposed to certain substances. For this minority, exposure to drugs really will trigger addiction, and the trajectory of drug dependence, once begun, is extremely difficult to stop. In the United States opiate relapse rates of 80 per cent to more than 90 per cent have been recorded among addicts who try to quit their habit. Even after hospital treatment the re-addiction rates are over 70 per cent. Such dismal results have led to the impression that opiates themselves hold the power of addiction over human beings. Similarly, cocaine has been described in the media as “the most addictive drug on earth,” causing “instant addiction.” More recently, crystal methamphetamine (crystal meth) has gained a reputation as the most instantly powerful addiction-inducing drug — a well-deserved notoriety, so long as we keep in mind that the vast majority of people who use it do not become addicted. Statistics Canada reported in 2005, for example, that 4.6 per cent of Canadians have tried crystal meth, but only 0.5 per cent had used it in the past year. If the drug by itself induced addiction, the two figures would have been nearly identical. In one sense certain substances, like narcotics and stimulants, alcohol, nicotine and marijuana, can be said to be addictive, and it’s in that sense that I use the term. These are the drugs for which animals and humans will develop craving and which they will seek compulsively. But this is far from saying that the addiction is caused directly by access to the drug. The reasons are deeply rooted in the neurobiology and psychology of emotions.

Escaping the Trap All we have to do is destroy the Big Monster. There is only one way to do that. Not through willpower, not through substitutes. The only way to quit successfully without feeling deprived is to remove the brainwashing that has given birth to the Big Monster in your mind. The purpose of this book is to show you how you’ve been lured into the nicotine trap; to remove all the myths and illusions that keep you hooked; to show you how to escape and stay free; and to help you and millions like you stop smoking now.

Smokers suffer the empty insecure feeling of nicotine withdrawal their entire smoking lives. Nonsmokers never suffer it

The only pleasure or crutch smokers receive when they light up is the perceived relief of the empty, insecure feeling of the body withdrawing from nicotine that nonsmokers don’t suffer from anyway. 2. Each cigarette, far from relieving the empty feeling, actually causes it, so the perception of a pleasure or crutch is an illusion. It’s like putting on tight shoes to get the pleasure or relief of removing them.

SUMMARY • Nicotine is the addictive poison which hooks you. It’s the No.1 killer. • Smokers go on smoking despite all the obvious disadvantages because they’re in a trap. • Nicotine addiction is what keeps smokers smoking. It’s a disease. • You are not in control of your smoking. The cigarette controls you. CHAPTER 2

Knowledge is not necessarily enough to beat the nicotine trap.

Amid all this, I read Good Habits, Bad Habits: The Science of Making Positive Changes That Stick, a fascinating book by Wendy Wood, a psychology professor at the University of Southern California, who argues that habits change when they’re harder to practice. Addiction isn’t about rational decisions, she wrote. If it were, Americans would have quit smoking soon after 1964, when the US Surgeon General issued his first report on its risks. American nicotine addicts kept smoking, knowing they were killing themselves, because nicotine had changed their brain chemistry, and cigarettes were everywhere. We stopped smoking, Wood argues, by making it harder to do—adding “friction” to the activity. In other words, we limited access to supply. We removed cigarette vending machines, banned smoking in airports, planes, parks, beaches, bars, restaurants, and offices. By adding friction to smoking, we also removed the brain cues that prompted us to smoke: bars where booze, friends, and cigarettes went together, for example.

Nicotine, like a sneaky puppeteer, knows how to keep its puppets on a string when you believe in its supposed bene- fits that only manifest themselves to those who are still addicted.

Nicotine, like a sneaky puppeteer, knows how to keep its puppets on a string when you believe in its supposed benefits that only manifest themselves to those who are still addicted.

As the nicotine addiction seizes control, your definition of a “sh*tty day” begins to broaden.

There are those who claim they only smoke a few cigarettes here and there, or only smoke cigars or only vape, insisting they don’t have a problem with nicotine. They seem to enjoy saying it, even when nobody asks, as if their “lack of a problem” requires justification.

When you are staring at the face of such a formidable adversary as tobacco cigarette addiction, it can help significantly to have some powerful weapons in your arsenal. Knowledge is a remarkably powerful weapon against cigarette addiction.

In his nicotine addiction articles, he mentions one example—that Orthodox Jews who are addicted to cigarettes quit smoking “without a qualm” on the Sabbath.

I take a long drag, thankful for nicotine. I feel calmer immediately. Okay, so my lungs are probably shriveled up, but I have a good idea I’ll probably die before my lungs decide to quit on me.

Nicotine is a fast acting drug with short lived effects, which you can assume by the fact that you need to smoke often.

You only need willpower if you have a conflict of will.

It is the wrong season to have a crush. Meeting someone on a summer’s evening is like giving a dead flame new life. You are more likely to wander outside with this person for a reprieve from whatever sweatbox you are being housed in. You might find yourself accepting the offer of a cigarette, your eyes narrowing as the nicotine tickles your brain and you exhale into the stiff heat of a London night. You might look towards the sky and realize the blue doesn’t quite deepen during these months. In winter, you are content to scoop your ashes away and head home.

sauna will help clear your body of nicotine and make quitting smoking easier.

The first hints of this emerged in the early and mid-1990s, at the tail end of the crack epidemic. Suniya Luthar is now sixty-two, with an infectious smile, bright brown eyes, and short snow-white hair. Back then, she was a fledgling psychologist working as an assistant professor and researcher in the department of psychiatry at the Yale School of Medicine. She was studying resiliency among teenagers in low-income urban communities, and one of her early findings was that the most popular kids were also among the most destructive and aggressive at school. Was this a demographic phenomenon, she wondered, or merely an adolescent one, this tendency to look up to peers who acted out? To find out, she needed a comparison group. A research assistant suggested they recruit students from his former high school in an affluent suburb. Luthar’s team ultimately enlisted 488 tenth graders—about half from her assistant’s high school and half from a scruffy urban high school. The affluent community’s median household income was 80 percent higher than the national median, and more than twice that of the low-income community. The rich community also had far fewer families on food stamps (0.3 percent vs. 19 percent) and fewer kids getting free or reduced-price school lunches (1 percent vs. 86 percent). The suburban teens were 82 percent white, while the urban teens were 87 percent nonwhite. Luthar surveyed the kids, asking a series of questions related to depression and anxiety, drug use ranging from alcohol and nicotine to LSD and cocaine, and participation in delinquent acts at home, at school, and in the community. Also examined were grades, “social competence,” and teachers’ assessments of each student. After crunching the numbers, she was floored. The affluent teens fared poorly relative to the low-income teens on “all indicators of substance use, including hard drugs.” This flipped the conventional wisdom on its head. “I was quite taken aback,” Luthar recalls.

The only drug I have ever been addicted to was nicotine, which I have quit five times in the last 20 years. Speaking from experience, I must say that Crowley has great understanding of the addict mentality and the way the biological need for the drug can generate “reasons” that almost seem rational at the time. Writing down the reasons for taking another cigarette, Crowley fashion, I have found is a real help in recognizing their self-deceiving quality and really quitting.

habit: a cue, or something that triggers us to perform a routine, so that we may receive a reward. For example: You smell cigarette smoke (the cue), you reach for a cigarette and light it up (the routine), and you get a nicotine buzz (the reward). Duhigg asserts that we don’t really break habits; rather we change out the routine from existing habit loops. In other words, when we are trying to extinguish a habit, the cue remains and the reward remains, we just change out the middle part. In the case of cigarette smoking, you still have the same cues (stress, the smell of smoke, seeing people inhale). The difference is what you do with those cues. Maybe you go for a run, or make a pot of coffee, or do some breathing exercises instead. Whatever it is, the new, healthier routine needs to provide a similar reward so you are motivated to replicate it in the future.

I was well aware this wasn’t a word most lethal operatives like myself would use, but I had always marched to the beat of my own drummer. “You paint quite the scary picture, Professor,” I continued, raising my eyebrows. “Why do I have the feeling this isn’t the first time you’ve thought about this?” Singh smiled. “Not quite the first time, no,” she replied. “I guess I have gone into lecture mode. And it’s a lot to absorb. So let me wind this down. The bottom line is that the rates of substance and behavioral addictions have skyrocketed. Our levels of stress and neurosis have too. The furious pace of our advancements, and the toxicities and manipulations I just described, are outstripping our psyches, which were evolved for a simpler existence.” “Do you have statistics on the extent of the problem?” asked Ashley. “It’s impossible to really get your arms around,” replied Singh, “but I’ll try. In 1980, fewer than three thousand Americans died of a drug overdose. By 2021 that number had grown to over a hundred thousand. More than thirty-fold! And it’s only grown since then. “And these are just the mortality stats. Many times this number are addicts. Estimates vary pretty widely, but I can give you numbers that I believe to be accurate. Fifteen to twenty million Americans are addicted to alcohol. Over twenty-five million suffer from nicotine dependence. Many millions more are addicted to cocaine, or heroin, or meth, or fentanyl—which is a hundred times stronger than morphine—or an ever-growing number of other substances. Millions more are addicted to gambling. Or online shopping. Or porn.” Singh frowned deeply. “When it comes to the internet, cell phones, and other behavioral addictions, the numbers are truly immense. Probably half the population. The average smart phone user now spends over three hours a day on this device. And when it comes to our kids, the rate of phone addiction is even higher. Much higher. In some ways, it’s nearly universal. “Meanwhile, many parents insist their children keep this addiction device with them at all times. They’re thrilled to be able to reach their kids every single second of their lives, and track their every movement.” There was a long, stunned silence in the room. “I could go on for days,” said Singh finally. “But I think that gives you some sense of what we’re currently facing as a society.” I tried to think of something humorous to say. Something to lighten the somber mood, which was my instinctive reaction when things got depressing.  But in this case, I had nothing. Singh had called the current situation a crisis. But even this loaded term couldn’t begin to do it justice.

Habit formation, in The Power of Habit, author Charles Duhigg talks about three components necessary to form a habit. A cue, or something that triggers us to perform a routine so that we may receive a reward. For example, you smell cigarette smoke, the cue, you reach for a cigarette, and light it up, the routine, and you get a nicotine buzz, the reward. Duhigg asserts that we don't really break habits, rather we change out the routine from existing habit loops. In other words, when we are trying to extinguish a habit, the cue remains, and the reward remains, we just change out the middle part. In the case of cigarette smoking, you still have the same cues, the stress, the smell, the smoke, seeing people inhale. The difference is what you do with those cues. Maybe you go for a run or make a pot of coffee or do some breathing exercises instead. Whatever it is, the new healthier routine needs to provide a similar reward, so you're motivated to replicate it in the future. If it doesn't get you off it won't work.

want to see for yourself. Further, nicotine acts quickly. In an hour it has left your body, so the craving for a cigarette happens almost immediately. This leads to chain smoking and panic when a smoker doesn’t have cigarettes. Alcohol, however, takes between 72 and 240 hours to leave your body.

Having Easton’s attention on me is what I imagine a long pull of nicotine feels like to someone trying to quit smoking. It’s a shaky buzz and a serene calm all at once. It’s comfort wrapping around your lungs, with just enough squeeze to threaten your air supply. It’s home and longing, because all you want is to live in it, but you know you can’t.

DASH Wrinkles One of the best, but toughest, ways to stop wrinkles is to quit smoking. Each puff you take contains billions and billions of free radicals. Nicotine suffocates the skin, causing it to deteriorate. Cigarettes contain thousands of chemicals that destroy elastin and collagen, the proteins that make your skin taut and wrinkle free. The act of smoking—with its puckering and blowing—also creates “dynamic” wrinkles, those caused by repetitive motion. Smoking also shortens telomeres. Quit smoking to prevent further damage, and allow the DASH diet’s good nutrition to start repairing your skin.

Nicotine patches are somewhere in between gum and cigarettes. They contain more nicotine than the gum, but since you absorb it slowly through your skin throughout the day, you get sustained focus and energy. When I tried nicotine patches, I’d take the smallest-dose patch I could find and cut it in half (even though it says not to on the label). I’d leave it on for one to two hours, so I would get 1–4 mg of nicotine during that time. Nicotine inhalers are relatively hard to find, but Nicorette makes them, and they have no chemicals at all. It’s just a sponge with nicotine and a little plastic straw that you suck through to get nicotine-scented air. I like these because they’re free of nasty chemicals, but the downside is that the act of sucking on something appears to be addictive. I found myself wanting to take a puff from one when I was sitting at my desk, even when I didn’t need or want the energy from it—so I quit! Nicotine lozenges, like nicotine gum, are full of crappy chemicals and sweeteners such as aspartame, acesulfame potassium (ace-K), and sucralose. The safest one I’ve found is the Nicorette mini lozenge, which is very small and contains no aspartame. You do get a small dose of unsafe sweetener, but it’s so tiny that it’s unlikely to matter much. When I take half of the smallest, 2 mg lozenge, I feel a cognitive shift in about fifteen minutes. These lozenges are easy to find in the United States. And make sure to get the mini lozenges, as the large Nicorette lozenges are full of chemicals you don’t want to put in your body. Nicotine spray is a more recent invention. Each spray of 1 mg of nicotine contains vanishingly small amounts of sucralose. You spray it under your tongue and feel it quickly, making it an excellent option when you want a burst of sustained energy. I’ve done more than one interview while on this, and I find it’s great for jet lag or when you have a heavy day ahead of you and want to maintain focus. If you do decide to try nicotine, treat it carefully. A safe

The first step is the same for all of us: put down the cigarette, or your preferred nicotine-based weapon of choice. The next step, and the one after, and the one after that, for as long as it takes for the veil of illusion to lift – and lift it will, I promise you, if you give time time – is a walk in the park, compared to your life as a smoker. Just keep on walking. Trust yourself. Trust the process. Trust anything, but the lies your nicotine addiction is telling you.

If you want to stop smoking, ask yourself, do you do it because you love nicotine, or because it provides a burst of stimulation, a structure to your day, a way to socialize? If you smoke because you need stimulation, studies indicate that some caffeine in the afternoon can increase the odds you’ll quit. More than three dozen studies of former smokers have found that identifying the cues and rewards they associate with cigarettes, and then choosing new routines that provide similar payoffs—a piece of Nicorette, a quick series of push-ups, or simply taking a few minutes to stretch and relax—makes it more likely they will quit. If you identify the cues and rewards, you can change the routine.

If you want to quit smoking, figure out a different routine that will satisfy the cravings filled by cigarettes. Then, find a support group, a collection of other former smokers, or a community that will help you believe you can stay away from nicotine, and use that group when you feel you might stumble.

If you want to stop smoking, ask yourself, do you do it because you love nicotine, or because it provides a burst of stimulation, a structure to your day, a way to socialize? If you smoke because you need stimulation, studies indicate that some caffeine in the afternoon can increase the odds you’ll quit. More than three dozen studies of former smokers have found that identifying the cues and rewards they associate with cigarettes, and then choosing new routines that provide similar payoffs—a piece of Nicorette, a quick series of push-ups, or simply taking a few minutes to stretch and relax—makes it more likely they will quit.

My personal favorite is Quit Pro - Stop Smoking Now. The Rebalancing Technique This an easy technique to tell your primitive brain you are safe and helps to calm and relax you by activating the parasympathetic nervous system. This works great for anxiety, panic and the general overwhelming feelings that can be triggered when we quit smoking. Remember, your subconscious believes that you need nicotine to survive, which is part of why it kicks up such a fuss when it notices your nicotine levels have gone down. Finding ways of communicating with your subconscious and nervous system in a way it understands is key to controlling your withdrawal symptoms. I find physical actions highly effective for communicating with this primitive part of our brains. Find a comfortable position - standing, sitting or lying down. Close your eyes and take a deep breath. Really fill your lungs down into your belly. Place your hands down slightly away from your sides, with your palms facing forward and your fingers long and straight. (When we are stressed or feel threatened we clench our fist and cross our arms over our chest or tummy to protect our vital organs and ourselves. By having our hands and arms open, we are telling our brain that we are safe.) Turn your head gently to one side, within a comfortable range with your chin slightly up. (When we’re stressed, we tend to tighten our neck muscles and bring our head down to protect our throats. By exposing our necks, we are communicating to our nervous system that we feel open and trusting.) Do one or more nice big yawns, really stretching your jaw open. Then focus on the muscles around your jaw being really relaxed, resting your tongue gently on the roof of your mouth. (We have a tendency to clench our jaw muscles in times of stress, anxiety, discomfort, annoyance or when feeling depressed or overwhelmed. This tension tells your brain you are stressed and keeps the fight or flight stress response activated. Purposely relaxing the jaw helps to communicate that it’s safe to relax.) Take slow deep breaths, exhaling for twice as long as you inhale – imagining you can breathe any stress, worries or tension out of your lungs like black smoke... Do this every hour or two if you are experiencing anxiety to retrain your nervous system

Informing smokers of the risks had only a mild impact on smoking rates. Even after the Surgeon General’s landmark 1964 report of the dangers, U.S. tobacco sales continued to climb until 1980. In taming habits, knowledge is just not a powerful lever. Willpower also isn’t much help—not when stacked up against nicotine. The Centers for Disease Control report that 68 percent of smokers say they want to quit completely. However, each individual attempt usually fails. Only about one in ten actually stop smoking for good. Most end up relapsing, typically within a week. The conflict between habit (smoke here) and conscious awareness (it’s now illegal) should decrease over time. As people repeatedly comply with a prohibition, their habits become linked to new places, ones where they now repeatedly smoke. Thus, in Lewin’s famous equation, behavior is a function of the person and the context/environment.