Understanding the Complexity of Quitting Smoking: Reasons, Implications, and Strategies, Study notes of Behavioural Science

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Never Take Another Puff

By Joel Spitzer

Joel Spitzer

Copyright © Joel Spitzer, 2003. This book or any portion thereof may be freely distributed in either electronic or print form so long as no charge is made for it, and so long as this notice remains with any significant portion of the work when distributed.

Conversion to PDF format and indexing by BillW. Bill wanted readers of the book to know that he is not a professional publisher, nor an editor or a typist. Bill is a rocket scientist by profession. Bill is proud of that. But he is also proud of the fact that as of the day we have put this book together he has quit for one year and four months. His contribution in laying out and indexing this book is most invaluable and appreciated.

The author feels the need to point out that while being a rocket scientist is indeed impressive, that the skills needed to be a rocket scientist, nor the level of intelligence or ingenuity that is required to be a rocket scientist is in anyway mandatory to achieve success in quitting smoking. Quitting smoking is actually a simple process that any average person can accomplish once he or she comes to the conclusion that to quit smoking and to stay free is as simple as just knowing to never take another puff!

Joel Spitzer

companies, universities, health departments and numerous hospitals in the Metropolitan Chicago area. Besides smoking cessation clinics, he has developed and presented smoking education seminars to both adult and school age groups. Since 1972, he has presented over 570 one-session seminars to over 92,000 people. He has been a main speaker on the physical, psychological, and social aspects of smoking at over 30 major conferences on smoking and health throughout Illinois. He has trained physician and lay speakers for the American Cancer Society. He has done many radio, television, newspaper and magazine interviews. He has written over 100 articles used as part of the follow-up reinforcement for participants of his Stop Smoking Clinics. He has been involved in other aspects of health promotion. He has done public speaking on lifestyle and fitness, weight control, drug abuse, cancer prevention and cancer early diagnosis. He personally designed and produced most of the audio-visual materials used in conjunction with these programs. In September of 2000 he established Joel Spitzer, Ltd., where he is working as a private consultant providing smoking cessation and prevention programs in the Chicago area.

Preface

Never take another puff. It seems so simple. If you want to quit smoking all you need to do is to never take another puff. There you have it-a roadmap for breaking free from one of the deadliest scourges ever to hit mankind. Nearly five million people a year die from smoking. Many knew the dangers and wanted to quit but didn't feel as if they knew how to break away from such a complicated and powerful addiction. Truth be known, this is not a complicated addiction and while on the surface it may seem powerful, in truth, it is not. Yes there are lots and lots of people who smoke until it kills them but it is not that they couldn't quit. It's that they didn't have the understanding of what was needed to quit, and more importantly, what they needed to do to stay quit. Again, the answer to both is to never take another puff.

Anyone who goes through the trouble of reading this book is going to see that phrase a lot. While it may sound repetitive to the point of being annoying, it is the one key piece of information that will secure your quit. This series of short articles, exploring different smoking issues, was written over a twenty-two year period. They were not written to be a "how to" manual for quitting, but as follow-up reinforcement to support those who had already quit smoking through clinics I had conducted, to remind them of the importance of remaining vigilant in order to stay free. While they were not intended to be a "how to" manual, when compiled and organized as they are here, they may very well serve as an empowering tool to help you learn how to join the ranks of the millions of successful ex- smokers alive today. The more you read the more you will understand why you smoke and why you should quit. You will also begin to grasp how your life can change by quitting. After spending a few minutes reading any article that touches on some aspect of smoking pertinent to you, you will arrive at a sentence spelling out what you need to do to remain free today. Make it through to the end and you will have all the understanding and tools in place to make a commitment that can preserve your health and likely save your life. You will understand that all you need to do to stay smoke-free is to Never Take Another Puff!

• Chapter 1 Why do people continue to smoke? Table of Contents
  • Junkie, burn-out, addict, drug abuser, drunk, alcoholic, smoke-a-holic.........................
  • I Smoke Because I Like Smoking!
  • I Smoke Because I'm Self-Destructive!
  • You Smoke Because You're A Smoke-a-holic!............................................................
  • Why Do I Smoke?.........................................................................................................
  • How would you deal with the following situations?
  • I Have to Smoke Because of All My Stress!
  • I've Smoked for So Long and So Much, What is the Use in Quitting Now?
  • What A Relief, I Think I Have Cancer!........................................................................
  • The Power of Advertising.............................................................................................
  • A Safer Way to Smoke
  • Are You Smoking More and Enjoying it Less..............................................................
  • "Quitting Smoking": A Fate Worse than Death?..........................................................
  • Quitting by Gradual Withdrawal
  • I Can't Quit or I Won't Quit
  • "Why Did I Start Smoking? Why Did I Quit?"
• Chapter 2 The Real Cost of Smoking
  • My Cigarette, My Friend
  • Smoking and Circulation
  • Because Now it Really Hurts!.......................................................................................
  • Smoking's Impact on the Lungs....................................................................................
  • The Isolation of a Widowed Smoker
  • Medical Implications of Smoking.................................................................................
  • Reasons People Want to Quit Smoking
  • Individual Approaches Used to Motivate Smokers to Quit
  • Sell Them!”................................................................................................................... "If Cigarettes Were as Deadly as You Claim They Are, The Government Would Not
  • So I Can't Run Marathons.............................................................................................
  • He Will Quit When He "Bottoms Out!"
  • “It's only cigarette smoking - it's not like a crime punishable by death”......................
  • Smokers Need Not Apply!............................................................................................
  • The Social Toll of Smoking..........................................................................................
  • Proud To Be A Smoker?
  • The Closet Smoker........................................................................................................
  • Devine Revelations
  • The Fan Letter...............................................................................................................
• Chapter 3 How to quit smoking
  • Quit Smoking Tip Sheet................................................................................................
  • Quit Cold Turkey!.........................................................................................................
  • Take it ONE DAY AT A TIME
  • Quitting for Others........................................................................................................
  • Every Quit is Different..................................................................................................
  • I'm Not Going to Smoke Today!................................................................................... Never Take Another Puff
  • "Minimizing the Most Common Side Effects to Quitting Smoking”...........................
  • How Can I Get My Family and Friends to Quit Smoking?
  • Replacing Crutches
  • Pharmacological Crutches
  • Pharmacological Aids: Prolonging Withdrawal Syndromes
  • The Easy Way Out!.......................................................................................................
  • I Will Quit When...
  • Understanding the Emotional Loss Experienced When Quitting Smoking..................
  • Can we motivate a smoker to quit if he thinks he doesn't want to quit?.......................
  • packs!” “You know smoking two or three cigarettes is better than having smoked two or three
  • “You said it would get better. It's just as bad as the day I quit smoking!”
  • “I have smoked for so long and so much, what is the use in quitting now?”
  • “I’m just too weak to quit smoking!”
  • We Understand Why You Relapsed
  • My Support Group is Responsible!...............................................................................
  • “I Liked My Other Smoking Clinic More!”
  • How Does Your Program Compare To...
  • Support Group Diversions
  • "What should I call myself?"
  • “I'm going to have to carry cigarettes with me at all times for me to quit smoking.”
  • Sleep Adjustments
  • The Smoking Dream
• Chapter 4 Relapse Prevention.......................................................................................
  • The Smoker’s Vow
  • The Law of Addiction.................................................................................................
  • "Just One Little Puff?"
  • "Was I Addicted?"
  • Devine Revelations
  • "Maybe I am Different?".............................................................................................
  • "Everyone is Different?".............................................................................................
  • Fixating on a Cigarette................................................................................................
  • "Never Take Another Puff!"
  • I Can't Quit or I Won't Quit
  • The Lucky One’s Get Hooked!...................................................................................
  • Negative Support from Others
  • I Feel 100% Better Since I Quit..................................................................................
  • “I'm Not Going to Smoke Today!”
  • New Reactions to Anger as an Ex-smoker
  • “Why are you so hard on the concept of cheating?”...................................................
  • “Things were just so bad at work that I took a cigarette!”..........................................
  • "If they ever cure lung cancer, I would go back to smoking."....................................
  • “I went back to smoking when I was in the hospital with pneumonia.”.....................
  • Come Share Your Strength, Come Recognize Your Vulnerabilities..........................
  • “You said it would get better. It's just as bad as the day I quit smoking!” Joel Spitzer
  • "The only time I think of cigarettes is when I receive one of your stupid letters!"
  • "Help Me, I've Relapsed!" A plea for help or a cry for attention?.............................
• Chapter 5 Weight Gain
  • Minimizing the Weight Gained from Quitting Smoking............................................
  • “I’ve tried everything to lose weight but nothing works!”
  • “I would rather be a little overweight and not smoking than underweight and dead.”
  • After I Lose Weight I Will Quit Smoking
• Chapter 6 Prevention...................................................................................................
  • Frightening Trends in Teenage Smoking....................................................................
  • What Can We Do to Stop the Rise of Teen Smoking?
  • “Thank goodness it's only cigarette smoking!”
  • Why I don't speak at more sites on how to help people quit smoking........................
  • Kids Just Don't Get It!
• Chapter 7 Smoking, a historical perspective.................................................................
  • When Smoking Was a "Choice Addiction"
  • "How did we survive back then?"...............................................................................
  • The Right to Smoke in Public.....................................................................................
  • “I am a smoker!”.........................................................................................................
• Index

Joel Spitzer

Nicotine is a drug. It is addictive. And if you let it, it can be a killer. Consider this when you get the urge for a cigarette. One puff can and most often will reinforce the addiction. Don't take that chance. Remember - NEVER TAKE ANOTHER PUFF!

I Smoke Because I Like Smoking!

Ask almost any current smoker why she continues to indulge in such a dangerous activity and she will normally reply, "Because I like smoking." While she may say this in all honesty, it is a very misleading statement, both to the listener and to the smoker herself. She does not smoke because she enjoys smoking, rather she smokes because she does not enjoy not smoking. Nicotine is a powerfully addictive drug. The smoker is in a constant battle to maintain a narrow range of nicotine in her blood stream (serum nicotine level). Every time the smoker's serum nicotine level falls below the minimum limit, she experiences drug withdrawal. She becomes tense, irritable, anxious and, in some cases, even shows physical symptoms. She does not enjoy feeling these withdrawals. The only thing that will alleviate these acute symptoms will be a cigarette. The nicotine loss is then replenished and, hence, the smoker feels better. She enjoyed smoking. A smoker must also be cautious not to exceed his upper limit of tolerance for nicotine or else suffer varying degrees of nicotine poisoning. Many smokers can attest to this condition. It usually occurs after parties or extremely tense situations when the smokers finds themselves exceeding their normal level of consumption. They feel sick, nauseous, dizzy and generally miserable. Being a successful smoker is like being an accomplished tightrope walker. The smoker must constantly maintain a balance between these two painful extremes of too much or too little nicotine. The fear which accompanies initial smoking cessation is that the rest of the ex-smoker's entire life will be as horrible as the first few days without cigarettes. What ex-smokers will learn is that within a short period of time, the physical withdrawal will start to diminish. First, the urges will weaken in intensity and then become shorter in duration. There will be longer time intervals between urges. It will eventually reach the point where the ex-smoker will desire a cigarette very infrequently, if ever. Those who continue to smoke will continue to be in a constant battle of maintaining their serum nicotine level. Included in this battle is the great expense of buying pack after pack and the dangerous assault on the smoker's body of inhaling the poison nicotine along with over 4,000 other toxic chemicals which comprise the tars and gasses produced from the combustion of tobacco. These chemicals are deadly by themselves and even more so in combination. So the next time you think of how much you once seemed to enjoy cigarettes, sit back and take a serious, objective look at why you have such an idealization of this dangerous product. Consider all the consequences. You will probably realize that you feel physically and mentally better now than you ever did as a smoker. Consider all of this and - NEVER TAKE ANOTHER PUFF!

Never Take Another Puff

I Smoke Because I'm Self-Destructive!

Many Smokers believe they continue to smoke because of their self-destructive attitude. They actually want to get sick. Some say they are afraid of reaching old age. Others arrogantly vow to continue smoking until it kills them. While some people do have emotional problems which lead to self-destructive behavior, I believe the majority of smokers with this attitude are not in this category. Most make these statements to hide their fears of not being able to give up cigarette smoking. Over the past years, I have had many people ravaged by smoking related illnesses come into smoking clinics. They often explain that they had made such excuses yet were shocked when they actually did become ill. Clinic participants who fail occasionally state that they just didn't care enough about themselves to give up cigarettes. Unfortunately, some were later diagnosed of having cancer. Others have had heart attacks, strokes or other circulatory conditions. Many were discovered to have major breathing impairments from emphysema. None of them ever called me enthusiastically proclaiming, "It worked, it's killing me!" On the contrary, they were normally upset, scared and depressed. Not only did they have a potentially deadly condition, but they knew that, to a major degree, they were responsible for its occurrence. An equally tragic situation is experienced by the survivors of people who die of smoking related illnesses. Many ex-smokers go back to smoking through the encouragement of family and friends. This usually happens to someone who is disease free and quits to stay healthy. Initially they are nervous and crabby (remember those days?). Soon the spouse, kids and others are saying, "If this is what you are like as a nonsmoker, for heaven's sake, smoke!" While it may seem to be a good idea at the time, consider how the relative feels when the smoker gets cancer or has a heart attack and dies. The guilt is tremendous. Some beliefs or statements made by smokers sound irrational, as if they have a real death wish. Often, there is really nothing wrong with the person - it is a drug effect. Fear of withdrawal or of being unable to cope with life without cigarettes results in a defense mechanism to justify dependency. Once off smoking these excuses simply disappear, leaving a physically and psychologically healthier individuals who will have a good chance of remaining this way by following one simple procedure - NEVER TAKE ANOTHER PUFF!

You Smoke Because You're A Smoke-a-holic!

Some smokers say they smoke because they are nervous. Others say they smoke to celebrate. Some think they smoke for energy. Many smoke to look sexy. Yet others smoke to stay awake or to sleep. Some think they smoke to think. One truly unique smoker once told me she smoked to breathe better. Another once said she returned to smoking when experiencing chest pains. She figured the fear of a heart attack is enough

Never Take Another Puff

smoking and how confident they feel, the ex-smoker must always remember that he or she is a smoke-a-holic. Being a smoke-a-holic means that as long as they don't take a single drag off a cigarette, cigar or pipe, or chew tobacco, or inject it into their bloodstream with a syringe, they will never again become hooked on nicotine. If, on the other hand, they do make the tragic mistake of experimenting with any nicotine product, they will reinforce their addiction. This will result either in returning to their old level of consumption or experiencing a full fledged withdrawal process. Neither situation is fun to go through. So, once off of smoking, the ex-smoker must always remember just who and what he is - a smoke-a-holic for the rest of his life. Remembering this, you can remain truly independent from nicotine by following one simple practice - Never Take Another Puff!

Why Do I Smoke?

Most smokers spend countless hours during their smoking careers trying to satisfactorily answer this most perplexing question. Typically, answers they come up with are that they smoke because they are unhappy, unsatisfied, nervous, bored, anxious, lonely, tired or just frustrated without their cigarettes. Other reasons often quoted are that cigarettes keep them thin, make them better able to think, or that they are more sociable while smoking. Some claim that they smoke to celebrate the joyful times of life. Food, drink, fun and games, and even sex all seem to lose their appeal without an accompanying cigarette. After hearing all of these wonderful qualities attributed to cigarette smoking, I find myself amazed that over one billion of earth's inhabitants have successfully given up smoking. What in the world is wrong with these ex-smokers? I can understand people who never smoked. They never knew or believed all of these wonderful benefits derived from smoking. What you never had you'll never miss. But these ex-smokers, having given up such a marvelous chemical addiction with so many benefits, must be crazy. The fact is ex-smokers are not crazy. To the contrary, it was their ability to be rational which enabled them to successfully break free from cigarettes. They had the foresight to put themselves through the pain and agony encountered during the initial withdrawal from the nicotine addiction. It is both a powerful physical and psychological addiction which creates many irrational beliefs as defense mechanisms in order to perpetuate the smoking behavior. Most of the reasons mentioned above of why smokers claim they smoke are such drug induced beliefs. All ex-smokers should be applauded for their great accomplishment in overcoming the many obstacles created by their addiction. Encountering the initial quitting process creates a state of emotional insecurity and self doubt. Will they ever be able to survive in our complicated world without their cigarettes? Once they become totally free of the grip which cigarettes exert upon them, they will be able to get a clear perspective of how many misconceptions they had about the benefits they thought they derived from smoking. Being drug free after years of enslavement brings a sense of relief and accomplishment that the smoker never anticipated. To their pleasant surprise, they discover the marvelous fact that there is life after smoking. It is a healthier, calmer and

Joel Spitzer

more pleasant life. They now have a choice as to whether or not they ever wish to smoke again. If they look honestly and objectively at the advantages and disadvantages, the logical choice is to remain ex-smokers. Unfortunately, some don't remember all of the consequences associated with their now arrested dependency, but only recall the infrequent good times they believe they had with their cigarettes. They think that they could once again enjoy just a few cigarettes. What must be understood by all ex-smokers is that they only have two options. They can smoke nothing or they can smoke at their previous level of consumption. There is no in- between. They are wasting their time contemplating how nice it would be to be an occasional social smoker. They can never again have that luxury. All ex-smokers must consider both options. Then if they choose to smoke, all they need do is take their first cigarette and again become trapped in the nicotine addiction. If they choose to remain free, all they need is to follow the simple practice - NEVER TAKE ANOTHER PUFF!

How would you deal with the following situations?

Your 2-year-old is having a temper tantrum because he wants a new toy. Would you;

1. Leave him alone until he calmed down
2. Give into his demands
3. Give him a tranquilizer

Your 7-year-old is anxious about next week's Little League tryouts. Would you;

1. Assure him that he can do it
2. Practice with him and tell him to try his best
3. Give him a valium every three hours until the game

Your 14-year-old is crushed when she is not asked to the sophomore dance. Would you;

1. Fix her up with one of your friend's children
2. Tell her to go anyway
3. Give her cocaine to pick up her spirits

Your 15-year-old is self-conscious about being 5 pounds overweight. Would you;

1. Cook lower calorie meals
2. Enroll her in a diet or exercise program
3. Put her on appetite suppressants

Joel Spitzer

throughout the week. During this time period I was barraged with phone calls from participants of the November, 1978 clinic claiming to be terribly nervous, upset and anxious from "not smoking." Curiously, most of them were feeling well during the month of December. They had occasional urges which lasted only seconds and were quite easy to overcome. What they were experiencing in January was different. Many felt that they were on the verge of cracking up. To them life was "just no good" without their cigarettes. Was the anxiety they were now experiencing really a side effect from giving up smoking? To any outside observer the answer to the mysterious intensification of perceived withdrawal was obvious. In fact, if our ex-smokers listened to radio or television or read the front page of any newspaper, they would have encountered a story on cabin fever. By simply comparing their symptoms with those accompanying cabin fever they would understand what was happening. Attributing the anxiety to smoking cessation was transference of blame. In fact, they were having a normal reaction to an abnormal situation - confinement due to the blizzard. They would have had the same anxiety whether or not they had given up cigarettes. The above story illustrates an atypical time period in which numerous people experience similar complaints. In everyday life inherent problems exist. Work, family, friends, and money can all contribute to daily distress. Ex-smokers often think that if they just take a cigarette during a stressful episode the situation will be solved. For example, consider a person who finds he has a flat tire in a parking lot during a freezing rain. When encountering this kind of misfortune, the ex-smoker's first reaction often is, "I need a cigarette." What will actually solve this problem is changing the tire, and driving off in a warm car. What would a cigarette do to help this situation? It only makes the person see the flat tire longer and freeze more. This adds up to greater frustration. The first puff will probably reinforce the addiction to cigarettes which is a much greater crisis than the flat tire ever was. In fact, taking the first puff almost always results in a bigger problem than the crisis that "caused" them to take the puff. Even in a real catastrophe, such as a death in the family, injuries, illnesses, flooding resulting in major property loss, bankruptcy and so on, a cigarette will not solve the problem. It will just add another major problem to the originally bad situation. Remember, smoking cannot solve problems of daily living. No matter what the problem, there is a more effective way of solving it than smoking. In fact, a smoker's health risks are a real problem that can only be solved if they - NEVER TAKE ANOTHER PUFF!

I've Smoked for So Long and So Much, What is the Use in

Quitting Now?

On the third day of a recent clinic, a woman participant in her late fifties who had been off smoking for just over 48 hours asked one of those questions that I have heard hundreds of times in past programs. “I have smoked so long and so heavily, what good

Never Take Another Puff

will quitting smoking do for me now?” A few minutes of explaining the bargaining phase people go through when they are initially quitting smoking seemed to clarify why she was having such thoughts rationalizing why she didn't really need to quit. A few minutes later, she told me a story about her personal family history, one that quite simply gave a better answer to her original query than I could ever have come up with. “My father was a chain smoker,” she said. “He quit when he was 60 because he had a heart attack. Never smoked one after that. Even though he was a heart attack victim, after he quit smoking he felt better than he had felt in years. Much more endurance, greater vitality. He lived to the age of 95, bright and alert to the end.” On the sixth night I called her to see if she had made it through the weekend all right. “I feel so bad,” she replied. “I had a terrible evening last night and I had a major problem dealing with a client at work this morning. I was just so upset from lack of sleep and frustration, I finally broke down and took a cigarette. I've been beating myself up for it ever since. I am more depressed now than I was before. Why am I beating myself up so, and what should I do now?” I said she had two options, quit right then and face a potential full three day withdrawal or go back to full fledged smoking all over again. If she didn't make a decision, her body would automatically make the decision for her. Again she expressed the sentiment that she was beating herself up so badly and wanted me to explain why she was so upset with herself. She just couldn't believe that one cigarette could be so important to be making such a big issue. A few minutes later, she told me the story of how her husband had once been off for three years. One day while they were in the car together, for one reason or another he bummed a cigarette from her. She raised the issue with him of what good would a cigarette be after all that time, but he convinced her it was no big deal. What right did she have to protest anyway, she thought, she was a chain smoker herself. He finally got his way. He never stopped smoking after that day. Four years later she got a call at work that her husband had collapsed at her mother-in-law's home. By the time they got to him it was too late. He had died of a sudden and totally unexpected heart attack. She has little doubt that his last four years of smoking was a major contributing factor to his sudden and premature death. So why was she now making such a big deal out of a cigarette? Once again, her own personal history was giving her a more powerful answer than I could ever have expressed. One cigarette, in a car a number of years earlier helped to end her husband's life. If he had known the implication that one cigarette would have had, he would never have considered the thought for more than a second. In retrospect, she had the opportunity to look back to that day and realize how a fleeting urge followed by poor judgment helped to end or shorten her husband's life. With the kind of personal experiences she had witnessed associated with smoking, it is quite easy to see how she could be so hard on herself for what occurred earlier that day. She witnessed how smoking diminished the quality of her father's life and almost brought on a premature death. Equally important, she saw how quitting smoking vastly improved his health and general feeling of well being. She also witnessed how her husband's momentary lapse of judgment resulted in her suffering such a grave loss just a few years earlier. If he had the opportunity, he would surely have cursed the day he lit just one.

Never Take Another Puff

health and eventually life. Once free of cigarettes you can recognize all these symptoms of your past addiction. To avoid ever living such a miserable existence - NEVER TAKE ANOTHER PUFF!

The Power of Advertising

The father sat reflecting on how much joy his two sons brought to him during the

year. He decided to buy them both the present of their choice this holiday season. When he asked his older boy what he would like, the son replied, “Oh boy, I would like so many things. Maybe a bicycle, or new skis, or skin diving equipment. I wish I would have them all, but any one would make me happy.” That was fine with the father, he now had some good choices. Next, he turned to his younger son, who was only eight years old. The boy envied his brother for all the games he could play and all of the sports he could do so well. When asked what he would like, he made one simple request. “I would like a box of Tampax Tampons.” The father was shocked, “What in the world do you want a box of tampons for?” he demanded angrily. The poor boy, not knowing he had said something wrong, answered, “With Tampax, you can swim, ski, sky dive, horseback ride and play any sport you want.” This humorous story illustrates a serious point. Advertising promises can influence our desires for material products. The more naive we are, the more effective advertising will be. The claims ads promote are often misleading or exaggerations of the truth. No product abuses the truth more than cigarettes. Just as the young boy in our story expected great things from this marvelous unknown product, smokers have great confidence in the emotional benefits brought from inhaling burning weeds. To tell a smoker the truth about his cigarettes while he still is in the midst of the smoker's psyche results in a state of denial and defiance. He cannot believe his cigarettes, his friends and allies, would in any way hurt him. They help him over trauma, they help him enjoy life to the fullest. Think of all the things he does with his cigarettes. He wakes in the morning to them, works with them, plays with them, eats and drinks, goes to the bathroom, reads the paper, watches television, socializes with all of his friends and even has them on his mind during sex. If any person hung around him that much, it would drive him crazy. But not his friendly cigarettes - they enhance everything. The advertisements even say they do. The advertisements do claim this, but the claim is not true. He does not smoke during all of these activities because he chooses to. He has to. Smokers are drug addicts. They cannot enjoy natural pleasures, no matter how good they are, until their serum nicotine level is raised. They are controlled by this product. Cigarettes are not friends, they are lousy acquaintances. Once you get rid of them, stay clear. Yes, they may call to you, and the ads may strike out at you. But you know the truth about cigarettes. Don't let any smoker who is feeling inferior, or tobacco company or advertising agency which wishes to maintain its vast wealth at the expense of your life convince you of anything different. Life can be longer as a ex-smoker, and life is better as a ex-smoker. Consider this whenever external or internal forces call out to you. Remember this and - NEVER TAKE ANOTHER PUFF!

Joel Spitzer

A Safer Way to Smoke

Smokers are always looking for ways to reduce the health risks of smoking. Unfortunately, most techniques used to reduce the risk don't work, and, in many cases, may actually increase the dangers of smoking. Probably the most popular method of risk reduction is switching to low tar and nicotine cigarettes. If people only smoked to perpetuate a simple habit, low tar and nicotine cigarettes would probably reduce the dangers of smoking. Unfortunately, the necessity to smoke is not continuance of a habit but rather maintenance of an addiction. Switching to a low tar and nicotine cigarette makes it difficult for a smoker to reach and maintain his normal required level of nicotine. The smoker will probably develop some sort of compensatory smoking pattern. Compensatory behaviors include smoking more cigarettes, smoking them further down, inhaling deeper, or holding the smoke down longer. By doing one or a combination of these behaviors, the smoker will reach similar levels of tar and nicotine in his system as when he smoked his old brand, but, in the process, he may increase the amount of other potent poisons beyond what was delivered by his old cigarettes. Low tar and nicotine cigarettes often have higher concentrations of other dangerous poisons. By increasing consumption, substantially greater amounts of these poisons are taken into the system, thereby increasing his risk of diseases associated with these chemicals. One such poison, found in higher quantities in many low tar and nicotine cigarettes, is carbon monoxide. Carbon monoxide is one of the major factors contributing to the high incidence of heart and circulatory diseases in smokers. Also, to give flavor to the low tar and nicotine cigarettes, many additional additives and flavor enhancers are used. Tobacco companies are not required to disclose what the chemical additives are, but the medical community suspects that many of these additives are carcinogenic (cancer producing) and may actually be increasing the smoker's risk of tobacco-related cancers. The filter at the end of cigarettes also may make a difference in how much poison a smoker takes in. Some filters are more effective than others, but, again, a smoker will generally alter the way he smokes rendering many of the protective actions of the filters useless. Some cigarettes have holes inserted around the perimeter of the filter permitting more air to be inhaled with the tars and gasses of the cigarette. Theoretically, this lowers the amount of the actual tobacco smoke being inhaled. But, a smoker will normally find these cigarettes difficult to inhale and cannot get the amount of nicotine necessary to satisfy the craving. In response, he may smoke more or may discover an even more innovative way to interfere with the filter's protective action. Many times a smoker will learn how to put the cigarettes a little deeper into his mouth and seal his lips around the ventilation holes, thus decreasing the filter's efficiency. I have even encountered smokers in clinics who put tape around these holes because they found the cigarette easier to inhale and generally tasted better. In the process, they inactivated the semiprotective mechanism of the filter. Their attempts at making their smoking safer were simply an inconvenience and a waste of time. Filters could be developed that would take out all of