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All rights reserved published by: Helene Malmsio

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THE PAINLESS WAY TO STOP SMOKING

by Jack G. Heise
Preface by Hyman Chartock, M. D.
Published by CHANNEL PRESS, INC., Manhasset, N.Y.
THE PAINLESS WAY TO STOP SMOKING
Copyright 1962 by Jack G. Heise
All rights in this book are reserved.
No part of this book may be used or reproduced in any form whatsoever
without written permission from the publisher, except in the case of brief
quotations embodied in critical articles and reviews. For information
address Channel Press, Inc., 400 Community Drive, Manhasset, New York
Library of Congress Catalog Card Number: 62-18044
Your Health Online AZ guide to dealing with health
problems and finding natural self care & nutritional
strategies for your better health:

http://TheHealthSuccessSite.com

All rights reserved published by: Helene Malmsio

http://strategic-services-aust.com

PREFACE
by HYMAN CHARTOCK, M.D.
During my more than twenty years as a practicing psychiatrist and
neurologist, I have used hypnosis almost daily, therapeutically as well as
for diagnosis. Aware of its limitations as well as its advantages, I have
therefore been on guard againstand I have vigorously worked against
those who misrepresent hypnosis, or utilize it for entertainment, or
becloud it with illusion and false hope.
I was pleased, then, when Channel Press asked my opinion of this book
before they determined to publish it. My recommendation to them, as you
see, was to issue it. Indeed, I was so impressed by Mr. Heise's approach,
understanding, and excellent and ethical presentation that I offered to add
a few introductory words written from the point of view of a physician
specializing in psychiatry.
As you read into the book, you will realize that the author is teaching you
to use some of the techniques of hypnosis and self-hypnosis to change
deep-rooted habit patterns. He will tell you that this method is painless.
He will tell you that it is safe. Some readers will wonder whether this is
true, and may hesitate to apply the author's suggestions.
And so I would like to add this word of reassurance. There is no danger in
self-hypnosis. The techniques you will learn in the pages that follow are
safe and they are sound. I will return to this matter, because I want to
discuss certain unethical uses of hypnosis; but so far as the material you
will read in this book is concerned, be at ease.
The method is standard and orthodox; it offers an excellent way for you to
achieve your goal.
Physicians are often asked whether it is harmful to smoke three cigarettes
a day, or five, or fourteen, or a pack; people seem to seek a standard
measurement. If they exceed it, that would be bad; if they smoked fewer

than the standard, that would be all right. But no such figure can be set.
For several of my patients, one cigarette a week would be too many
cigarettes.
A better way to respond to questions about cigarette smoking, then, is to
speak not of quantities but of habit patterns. You are smoking to excess if
you do any one (or more) of the following:
1.

Reach for a cigarette the first thing in the morning, or the last thing

at night.
2.

Light a cigarette without realizing it, find yourself smoking, and

wonder why you lit it and when.

3.

Claim that you are unable to enjoy certain situations without a

cigaretteyour morning coffee, food, reading the paper, playing cards,

and so on.
4.

Feel it necessary to explain the number you smoke with such

phrases as "They help me relax" and "I only take a puff or two, forget it,
and then light another."
5.

Become severely upset when you find yourself in a "no smoking"

areacertain theatres and public buildings, for exampleand feel

compelled to "duck out for a quick cigarette," or are ready to risk public
disapproval or punishment by "sneaking" a few puffs.
6.

Find it almost unbearable when you are out of cigarettes, and are

unable to tolerate the situation; instead, are willing to go to some lengths

(dressing, walking to the corner store, stopping a stranger) to get
a cigarette.
7.

Feel that you have to smoke to show that (a) you are one of the

gang, or (b) "adult."

If with any degree of regularity you act or react in any of the ways
described above, you are smoking to excess.
"Excess" means "more than what is right, proper or necessary." When
used in medicine, it means "more than is good for continued good health/'
We can eat too much, work too much, drink too much (including nonalcoholic liquids), sleep too much, and so on; and while any such excess is
potentially troublesome, some excesses are worse than others.

Smoking must be put in that category, because it has vastly increased the
incidence of lung cancer and coronary artery diseases, and because it
plays a significant role in increasing the mortality rate in other
pathologies.
Some people do more than one thing excessively; for example, they may
smoke excessively and drink excessively and perhaps also work
excessively. Since there is a reason for everything we do, there are
reasons for this pattern of behavior. Usually the excess acts as an "escape
mechanism" from an emotional problem.
If the habit is removed but the cause is not, another habit generally
develops. That is where the psychiatrist can make his unique contribution;
he can seek out and remove the basic cause or causes for that particular
emotional problem.
Excess can also be the result of an endless circle of action and reaction.
An emotional problem causes anxiety; the anxiety itself causes greater
anxiety. And as the anxiety continues to mount, feeding on itself and
breeding itself, an escape mechanism becomes necessary. Relaxation
effectively prevents this dangerous accretion of anxiety and tension, and
one bonus you can achieve as the result of reading this book is learning
how to relax.
Excess, we've seen, can take many forms. Psychology shows us that the
individual makes an unconscious "choice" of his particular escape
mechanism (or mechanisms), and that his choice is usually made through
an unconscious association with what he thinks will bring gratification
excessive eating, drinking, playing, sleeping, working, or so on.
With smoking, however, another element is present: cigarette advertising.
Cigarette advertising induces you to believe first that smoking leads to
gratification, and second that more smoking leads to still more
gratification and enjoyment.

It does nothing of the kind; more smoking leads to more damage. When it
doesn't lead to catastrophic damage, it at least results in unnecessary
shortness of breath, coughing, digestive upsets, and a host of other
obstacles to a feeling of real well-being.
The liquor industry has seen the need for self-regulation, and promotes
the idea of moderation (which it certainly finds preferable to prohibition).
The cigarette industry in its consumer advertising makes believe that the
facts aren't there.
With agile sleight-of-hand, the tobacco merchants keep your attention
diverted from the dangers of smoking; instead you pay attention to their
new ideas in packaging (soft package, hard package, tops that slip, flip,
zip, slide or slope) and to their new brands, new sizes, and new flavors.
Mr. Heise will make you realize the incredible effectiveness of tobacco
promotion; and perhaps his revelations will bring the United States closer
to the time when we (as other nations have now done) will restrict or ban
certain forms of cigarette advertising.
As a psychiatrist and as a parent, I am against advertising that has
tended to lower the age at which youngsters begin to smoke, and that has
turned what ought to be an occasional act of the conscious mind into a
habit.
It is difficult to predict how quickly you, the particular reader, will be able
to learn to employ these techniques effectively. For some it may be a
matter of no more than a few minutes an evening for a very few
evenings; others may not succeed for a week, ten days or two weeks.
Some readers will undoubtedly read up to the point at which the author
asks them to follow out a number of directions that will gently relax their
bodies and minds, and will then say it's "too much bother." This would be
regrettable, since continued excessive smoking could ultimately cause far
greater "bother."
Do not be fearful or hesitant about following the author's directions and
recommendations. They can only help you, not harm you. No one in

hypnosis will respond to any suggestion that is contrary to his mores or to

those of the community. There is no danger of "remaining hypnotized
forever." Hypnosis is dangerous only when it is used for entertainment or
by an unethical, unqualified person, who seeks to effect a dramatic "cure"
without looking for and eliminating the cause.
An unqualified person who attempts to prevent an alcoholic from drinking
or a narcotics addict from using drugs, for example, without eliminating
the cause, could wreak tragic harm. On the other hand, the competent
and ethical use of hypnosis by a trained physician or any qualified hypnotherapist working under medical supervision, is a tool of increasingly great
importance, a tool useful in diagnosis and treatment, anywhere in
medicine, whether in the psychiatrist's consulting room or in the operating
and delivery rooms.
By showing you beneficial ways to use some of these techniques, the
author of this book is going to do more for you than enable you to stop
smoking. He is going to help you learn how to relax. The relaxation he will
help you achieve isn't a fleeting, fragmentary respite from pressures; it is
a revivifying process. You spring back from it feeling "renewed"; from it
you must gain greater health and happiness.
And so this is a book that offers much. It can help save many, many lives.
It can add years to your Me. It is, therefore, an important book.

The Painless Way To

Stop Smoking

CHAPTER ONE
You're thinking about giving up smoking. Well, not giving it up entirely,
perhaps, but at least cutting down on the number of cigarettes you smoke
each day. You've opened this book, at any rate, because you're somewhat
uneasy about the reports linking smoking with several serious and
unpleasant diseases. Or because you've heard that smokers tend to die at
an earlier age than non-smokers.

Or maybe it's because you awaken in the morning sounding as if you had
swallowed a fistful of gravel. Or because that persistent cough your dog
recognizes when you're a block away is not exactly your idea of an
endearing trademark. Or perhaps your mate complains that you snore
yes, youand that it's all because of too much you-know-what. And
maybe it's because you're just plain tired of being told that all your ills
come from excessive smoking. Besides, suppose they do!
One thing, however, is almost certain. Before you opened this book, you
thought aboutand probably even triedbreaking the cigarette habit.
Perhaps you did get through a few tobacco-free days, weeks, months or
yearsand yet here you are again. You still burn up a pack or two or
three a day. You've found the truth behind the old jokeanyone can stop
smoking; the trick is not to start again.
Your most recent attempt to quit was very likely a bust. I assume this
only because I used to be the sort of chain smoker who swore off
cigarettes once or twice a year, and I still remember my "withdrawal
symptoms'* ruefully and vividly.
I COULD ALWAYS STOP FOR AN HOUR
Within an hour of my earnest decision never to smoke again, I began to
itch for a smoke, and that powerful desire would never subside or fade.
When the phone rang, when a visitor came to my office or home, when I
ran into a momentary work problem, when I was at a party, even when I
first opened my eyes in the morningI thought of a cigarette.
Contrary to the wonders promised to follow my emancipation from
nicotine, I did not sleep better, my food did not taste better, my thoughts
were not clearer, I did not feel more vigorousI was, in essence, 165
pounds of body and mind almost exclusively devoted to thinking about the
cigarette I wanted but could not have.
In the fine tradition of people who have given up smoking, I gained weight
whenever I stopped. In order to substitute something for the cigarettes I

craved, I chewed gum at the rate of about three packages a day (which,
after all, added only 60 calories) and kept some gumdrops at my desk
(but they're only 30 calories each).
And as a substitute activity during moments at the dinner table that might
otherwise have been occupied by tapping a cigarette from the pack,
lighting it, puffing it, flicking ashes from it, putting it in and taking it from
the ashtray, and finally stubbing it out, I ate a little more bread than usual
at lunch and dinner. (But those extra rolls and slices of toast and even the
larger-than-usual desserts didn't add more than 300 extra calories daily.)
HOW THOSE CALORIES ADD UP!
However, since it takes only 3,600 extra calories (whether in a day, a
week or a year) to add one extra pound of fat, I gained. I gained, to be
precise, at the rate of about two pounds a week. Soon the tailor had to
open seams and shift buttons . . . and then when even my "expanded"
wardrobe became uncomfortably tight, I simply started smoking again.
"Anyone knows," I explained to myself in justification, "that it's worse for
a man in his fifties to be heavy than it is for him to smoke'
While all this was going onthe unfulfilled desire, the gaining of weightI
was neither a particularly endearing companion nor a productive coworker. How could I be? If you tie the most rollick-some pup in the world
just far enough from a bowl of food for him to see the dish but not taste
its contents, hell rapidly become a barking, yapping, whining, snarling,
jumping, lip-curling cur. Cigarettes were eternally on view for mebut, so
to speak, "out of reach." So I barked and snarled and growled.
Not until the day you stop smoking do you realize that we live in a world
of cigarettes. In our newspapers and magazines and on television we see
strong young men and radiant girls smiling and smoking, dancing and
smoking, skiing and smoking, finding sweet love at the seaside while
smoking. In real Me, as we walk on streets and into rooms, we instantly
detect the provocative tang of cigarette smoke. Posters, billboards, the
movie screen, the stage, our radios, the advertising cards in our buses
these all remind us of the fun of lighting up and puffing.

On planes, the passengers obediently light cigarettes on signal. So not

only could I see and smell the cigarettes I denied myselfI was
surrounded by them. I jittered and jangledand Ill bet that you did, too!
WHY GO THROUGH THE TORTURE?
Ridiculous! Really, this is ridiculous. If it's that painful to give up smoking,
it's just not worth it. And I'm not being sarcastic. I mean it. Most of us
have enough to worry us, enough pressures already on us, enough real
and immediate knots to unravel about ourselves and our families and our
work and our world so that it's just plain foolish to add one more
enormous difficulty to our days and nights.
But suppose you could really give up cigarettes for the rest of your life
without all that pain? Suppose you could find a way not to itch for the
next cigarette, not to focus on tobacco and smoke, not to be whipped
about emotionally by the incessant sight of smokers and smoking, not to
gain extra pound after extra pound. Then it would be a good thing to stop,
wouldn't it?
This can happen. It can happen so easily that others may not even notice
the change for days. You're about to learn the painless way to break a
dangerous and painful habit.
In return, you will have to keep your end of the bargain. I will ask you to
do three things:
Please do not turn to the end of the book first.
Please do not try to apply any of the ideas in the book until you come to
them in their natural order.
And please do not set an unrealistic target date. You will not stop smoking
tomorrow by reading this. You won't stop smoking for perhaps ten days or
two weeks. Until that target date, you may even light up a few more
cigarettes than you normally would. But on the realistic day of your
choice, you will be through with smoking.
And it won't hurt a bit.

CHAPTER TWO
Not very long ago, Americans learned that a part of the cranberry crop
then on the market was thought to be contaminated by a carcinogenic
agent. The cranberry industry was almost wrecked by this disclosure;
housewives not only shunned the shipments that allegedly contained the
agent, but also temporarily boycotted all other forms of this fruitjuices,
jellies and sauces, whether fresh or frozen or canned, and even when they
were known to be made from berries just as pure as cranberries should
be.
And despite frantic countermeasures which included juice-drinking and
jelly-tasting in Washington by distinguished public officialsaccompanied
by widespread publicity contending that one would have to eat mountains
of contaminated berries in order to be adversely affectedmost
Americans, in the name of better health, resolutely resisted tradition and
temptation. That year our holidays were berry-less.
Mine were. But at Thanskgiving dinner, somewhere between the turkey
and the pudding, we began to talk about cranberries; and one of the
guests raised an interesting question. "Why is it," he asked, "that one
public announcement about a relatively small number of berries can
produce a boycottwhile twenty years of hullabaloo about cigarettes and
cancer has had absolutely no effect on tobacco sales?"
MY SHERLOCK HOLMES INSTINCTS ARE AROUSED
There's something you should know about me at this point. For many
years now, a large part of my income has come from writing detective
stories for magazines, radio and television. And when I'm presented with
a knotty problem, I love to dig around for answers. The more confusing
the leads, the happier I am about ferreting out the facts.
This book probably began on that day in November, 1959, when the odd
behavior of our cigarette-smoking nation became strikingly, surprisingly
apparent to me.

What is the magic, I wondered, that apparently makes cancer caused by

cigarettes more acceptable or tolerable than cancer caused by a
cranberry?
What leads some of my golf cronies to buy a costly golf-course buggy and
ride it from green to green in order to "save their hearts," while they
calmly continue to smoke? (The death-rate from coronary heart disease
for heavy smokers has been set by some authorities as at least twice that
for non-smokers; is it okay to die from smoking, but wrong to die while
walking from the eighth hole to the ninth?)
Putting my questions in another way: Why, in the face of current medical
knowledge, do Americans smoke four hundred billion cigarettes a year?
Why, despite personal resolution, do we as individuals find it so incredibly
difficult to stop smoking? Why is it that cigarette sales keep climbing,
despite the vigorous educational efforts of such groups as the American
Medical Association, the American Cancer Society, and the American Heart
Association?
Within a few weeks, I began to find answers to these questions.
As good clues should, the new bits and pieces of information fitted
together, jigsaw-puzzle fashion, and soon I could see not only why we
smoked but also why every one of my many attempts to stop smoking
had failed.
AND SUDDENLY I FIND THE "SYSTEM"
From all this came what seemed to be an almost absurdly simple system
for breaking the cigarette habit.
The method worked, and I have neither smoked nor wanted a cigarette
since. A few years of no cigarettes is not a record, of course, and you're
obviously entitled to raise your eyebrows in surprise at my immodesty in
rushing to print. But wait, please, because this system is "without tears."
Friends and acquaintances who have used it report a complete absence of
jitters or compulsive eating. Even in a situation so difficult for the

reformed chain-smoker as thisliving with and loving a wife who refused

to stop smoking her two packs a dayeven then the system worked.
The approach I want to suggest to you makes use of several principles of
self-hypnosis. But it does not "put you into a trance," and it doesn't cause
you to act like a robot. In comparison with the "hypnosis" you may think
ofto prevent labor pains during childbirth, for example, or in
psychotherapy, or as an anaesthetic during a serious operationthe
method in this book is insignificant. It is like comparing the removal of a
splinter with brain surgery.
IT MAY SEEM TOO EASY
In fact, one of the troubles with my system is that it is so un-dramatic.
Nothing happens. You just don't want to smoke any more, the way you
just don't want to shoot marbles or play with dolls any more. You've
outgrown it, and that's all.
The book won't achieve this, of course; you will. For all practical purposes,
you're going to have to talk yourself to sleep for a few nights. You may
have done that to others at some time in your lifenow you must make
yourself yawn and nod.
Oh, and the system also requires that you substitute a new habit for the
old habit of smoking. The new habit does not involve licorice eating or
using a pacifier or gritting your teeth in self-control. It's so embarrassingly
simple that you'd not believe it if I mentioned it now, or else you'd want
to try it too soon. Either would make it impossible for me to proceed in
the orderly fashion that will make this book work for you.
And so bear with me, please, if occasionally I trudge over familiar ground.
It's a short book, and it works.

CHAPTER THREE
In making our decision to stop smoking, you and I have probably traveled
similar routes. But for the purposes of this book, it's important to go back
over some of the territory we covered independently.

First we have to understand why we smoke, which is the subject of this

chapter. Then why almost every other method of breaking the cigarette
habit has within it the elements of failure; and then we'll learn the new
approach, and well succeed at last.
Let's start by facing what seems to be an overwhelming fact. Smoking
must be a pleasure. If it were not, why would at least six of every ten
adult Americans smoke either occasionally or regularly? If it were not,
why would they spend a fortune, every week in the year, for tobacco
products?
So let's grant, then, that for most people smoking is a pleasing part of
life. And let's not pretend that either of us would sacrifice this apparently
delightful habit for minor reasons.
It's true that we don't like to find bits of tobacco in our pockets or purses,
and it is annoying and expensive when we occasionally burn a hole in a
jacket or dress or upholstered chair, and some of us are truly displeased
by "tobacco breath" or "nicotine stains," and quite a few of us are
dismayed by the amount of money we "burn up" each yearbut we all
have other expensive or potentially annoying habits or interests, and we
don't show equal concern about them.
No, those of us who have at one time or another made the attempt to
give up cigarettes have invariably been impelled by what I used to call
"that health propaganda."
Sporadically we'd come upon reports blaming the smoking habit for
everything from athlete's foot to yellow fever. But other studies, prepared
by researchers and physicians whose names were followed by suitably
impressive degrees and abbreviations, absolved cigarettes of all guilt.
The layman had trouble deciding who was speaking against what, and
why, and to whom and for whom (and for how much).

WE ENJOYED THE UNCERTAINTY

Thus while we suspected that where there's smoke there's fire, we weren't
quite ready to believe that where there's smoke there's also likely to be
heart disease and lung cancer. Some of the evidence was contradictory.
Some was fragmentary. Much of it left aside such other possible factors in
disease as polluted air, industrial poisoning, food additives, widespread
use of insecticides, increased tensions of Cold War living, and overemployment of "miracle drugs."
Almost all the reports were based on studies involving animals, not
humans.
One impulse was to quit. The other was to wait for something "definite."
After all, why go through so much pain and so much frustration if later it
might turn out that there hadn't been any real need to do so?
Well, the period of uncertainty is over in the minds not only of most
experts but even for most smokers. Vast numbers of people who smoke
now readily grant that there's no longer any question but that this is a
dangerous habit. A poll in mid-1962 was designed to uncover smokers'
attitudes toward smoking; and sixty percent of those questioned called it
decidedly harmful.
This is a unique situation, isn't it? Suppose, to put it in perspective, that
seventy million Americans regularly drink a beverage named "Grggssshh"
(a name my attorney insists I use in order to protect the innocent). And
suppose that an eminent medical group suddenly declared: "The moderate
drinker of 'Grggssshh'ten to fifteen swallows a dayshowed up five
times more often as a cancer victim than the non-drinker."
How long do you think good old "Grggssshh" would remain on the market?
Even if the government didn't ban it, how long would Mom buy it at the
supermarket? Indeed, how many supermarkets would even stock it?
Wellsurprise!there is no such statistic about "Grggssshh."

My figures are borrowed from a report on the effects of cigarette smoking.

In 1960 the American Medical Association summarized a five-year study of
the death rate among men from lung cancer as linked to cigarette
smoking:
1. The moderate smoker, 10 to 15 cigarettes daily, showed up five times
more often as a victim of fatal lung cancer than did the non-smoker.
2.

The heavy smoker, 15 to 25 cigarettes daily,

showed up fifteen times as often in lung cancer deaths

as the non-smoker.
3.

Excessively heavy smokers, 25 to 50 cigarettes

daily, showed up twenty-five times as often in lung

cancer deaths as non-smokers.
The smoker winces when he reads this kind of look into his futurebut it
doesn't stop him from smoking.
It didn't stop you, did it?
And do you want to know why? Well, for one thing, part of your mind
doesn't believe it. Part of your mind thinks that smoking is just swell for
you, that it makes you happier and healthier and nicer-looking and maybe
even richer and stronger and more glamorousand this part of your mind
flatly refuses to pay attention to anything in conflict with its beliefs.
WE KEEP DELAYING DIFFICULT DECISIONS
People will almost never exchange present discomfort for possible future
comfortand there's another reason for continuing to smoke. Why be
nervous and tense today? Who cares about what happens twenty years
from now? Heck, in ten years the bombs may fall and kill us all!
Anyhow, you have to die of something. Why not have some fun today? All
those were typical rebuttals of mineand here are some of the other
points I used to tick off in my mind after something or someone had
challenged my smoking:

Item: Tension is a bad thing, and is known to be responsible for

physiological damage. It contributes to heart ailments. It can cause
ulcers. Smoking, on the other hand, seems to relax people. When a man
is faced with a decision, when a woman is caught up in a whirl of
nervousness, a pause for a smoke seems to have a reliably relaxing
effect.
The "butterflies-in-the-stomach" kind of anxiety which people experience
in social or business situations is frequently eliminated or at least subdued
by smoking. In other words, a cigarette is a sort of drugless tranquilizer. A
good thing score one for smoking.
Item: Besides, there are now good filter cigarettes. Some of that "health
propaganda" may be accurate, and perhaps a number of people can be
harmed by smoking, or are allergic to itbut fortunately, there are now
cigarettes which filter out many of the possibly harmful irritants.
The new filters are quite advanced, and in some vague way are similar in
content and efficiency to the filters utilized on airplanes and in the
production of atomic energy; in other words, able to filter almost anything
out of anything.
Item: Furthermore, practically everybody smokes. For every ten adults
you know, you can think of six or seven or eight who smoke. You can
think of athletes and coaches and actors who smoke (and you don't see
them dying all over the place, do you?).
People "in the know"statesmen and politicians and newspaper editors
seen on televisionare invariably smoking. You can even name doctors
who smoke! If they were really so concerned, wouldn't they just use a
little will power or self-control and stop? Yes.
Obviously then, they realize that there's a mighty difference between
dropping tars from a cigarette on the shaved back of a rat and smoking a
pack of cigarettes a day.

If you look back over these fairly typical responses, you'll see how nicely
they cloud the issues. Even I used to have to laugh at my own excuses for
continuing to smoke, and even I was amused at the fact that I could
transform an AMA report about cancer in men and women to cancer "on
the shaved back of a rat" in a few hundred words.
So I decided that I had to look deeper. I began to wonder about the
psychological values of smoking.
CIGARETTES ARE A "STATUS SYMBOL"
I realized on reflection that in almost every culture there is some sort of
public declaration of one's coming of age. The primitives in Africa and
South America perform elaborate rites to mark the passage from
adolescence to adulthood. In the United States, our "ritual" consists of the
freedom to smoke in public.
Until a certain point, our young people are prohibited from smoking. "It
will stunt your growth," we warn them. "Only bad kids smoke." As the
youngsters grow older, we tell them to wait: "You're not old enough to
smoke. You're still a kid." Man, do we make that forbidden fruit attractive!
The kids practice, of course. They sneak cigarettes in bathrooms, in the
school yard, outside their own neighborhoods.
They work hard at learning to inhale without coughing or becoming ill. The
girls practice tapping away the ashes; and at first they tap so diligently
and so continually that their cigarettes look more like pretzels than fine,
clean, sparkling white super-filtered royal-lengthed creations of superior
tobaccos.
And then comes The Daywhen somehow it is all right to smoke in public!
When I was a high-school senior I couldn't take three steps out of the
front door of my house without "lighting up." I wanted the world and
particularly several cute girls in the neighborhoodto know that now I
was a "man." (Funny thing but that habit persisted until the day I finally
gave up smoking!)

I remember the girls I dated in those days. The most longed-for gift in
their circle was a cigarette case-and-lighter "set." Put three girls at the
same table, and they would be sure to compare their sets before
discussing which brand of cigarettes each smoked, and why. (Chances are
they all smoked the same brand, the one that then seemed to be the
choice of the sophisticated, the knowledgeable, the fashionable.)
OUR LEAST EXPENSIVE LUXURY
What else in America is so inexpensive a symbol of "maturity"? A car costs
several thousand dollarsbut a pack of cigarettes can still be bought for a
few dollars. What else provides such easy conversation? Who among us
can't explain nowor couldn't explain then, in our teensthat Flubbs are
the cigarettes we like best because they're easy on the throat, because
they're packed so well, because we like their shape and size and fresher
taste?
Moreover, what else in America is so ideally fitted to informal sociability?
The Indians extended the peace- pipe; we say "Have a cigarette." We can
say it to a new acquaintance; the gesture breaks the ice, and costs us less
than a penny and a half.
We don't hesitate (well, many of us don't) to ask a stranger for a light
(and imagine how many friendships have begun that way). When
conversation lags, and boredom might result, the gap can be filled with a
cigarette and all the chatter and gestures that go with it.
Cigarettes are social first aid for the teen-ager, and their usefulness
lingers on. After oxygen, water and food, in that order, tobacco is the
fourth item of human consumption (no pun intended).
In sum, then, I realized that I had waited with expectancy for the day
thirty years in the pastwhen I could first smoke in public. I had
rehearsed for it, and I had learned to like the taste, the feel, the look, and
the many social uses of cigarettes. I still did.
I continued to smoke. And as you know, I wasn't alone.

CHAPTER FOUR
In golf and in bowling the way to overcome a bad habit is to substitute a
newand goodhabit. You discover that you're holding the club or the
ball incorrectly; you learn how to grasp it correctly; you practice until the
new grip becomes your habitual grip.
You can change almost any habit in the same way your work habits,
your approach to a sport, the way you drive or stand, the way you speak.
But I found that there's one thing about the smoking habit that's unique.
There isn't any other physical activity you can substitute for it.
Sure, you can nibble on mints, chew gum, drink water, or even suck your
thumb if you wishbut don't tell any cigarette smoker that anything other
than tobacco will satisfy his craving for a smoke.
Let me list some of the "new habits" that didn't work for me.
Carrying a pipe, clamping it in my teeth when I wanted a cigarette. I felt
silly.
Carrying a cigarette, holding it, even putting it to my lips, but not
lighting it. (Eventually I lit it.)
Daily use of pills that were supposed to make cigarettes taste evil. They
did, and so I stopped using the pills. (The cigarettes then tasted just fine.)
Chewing gum. Have you ever chewed thirty sticks of gum in one day?
Eating mints. Fine for after dinner, but have you recently tried a mint
with your morning coffee?
Cutting my cigarettes in half, since that would "cut my smoking in half."
I learned that the closer the burning tars and nicotine are to the mouth,
the graver the danger. This seemed to be jumping from one conflagration
to another.
Carrying just three cigarettes with meone to follow each meal. But
have you ever counted the number of cigarettes offered you in one day of
normal business life? It's formidable.

Betting. I hate to admit this, but there have been many times when just
one cigarette seemed worth the five dollars I thereby committed myself to
paying.
Rewarding myself. I'd make a deal with myself. "Jack, if you just give
up smoking, you can have that new set of golf clubs you want." Two days
later: "Your old clubs are good enough, Heise!"
THERE'S NO HABIT LIKE THE SMOKING HABIT
There's no use kidding ourselves. Nothing is like the cigarette habit. And it
makes little difference in the long run whether it is de-nicotinized or
filtered with a filter-tipsome nicotine and coal tar get in your mouth and
down your throat, no matter what precautions you may try to take.
No habit is quite as demanding, either. Scientists call a man a "moderate"
smoker if he smokes from fifteen to twenty-five cigarettes a day. A
"heavy" smoker consumes twenty-five or more a day. Many heavy
smokers go through from two to three packs a day.
For a moment let's assume that you smoke a pack a day.
A cigarette "lasts" about seven minutes. To begin with, then, 140 minutes
of your daytwo hours and twenty minutes of your dayare partially
occupied by this habit.
More time than that, however, is involved. The cigarettes have to be
bought, placed in pocket or purse, fished out when desired, popped from
the pack, and then lit.
Would it be fair to say that almost three hours of your day are in some
part devoted to your habit, if you're only a "moderate" smoker?
Can you think of any other habit that occupies that much time?
Psychologists have long known that it's nearly impossible to break a habit
unless you can substitute another habit for the old, unwanted one. The
person who bites his nails is often told to substitute the less noxious habit
of chewing gum. But can you think of any other habit that will fill three
hours of your day?

Furthermore, smoking is not just one habit... it is, for the regular smoker,
a part of many habitual things he does throughout the day.
IT'S PART OF OUR LIFE FROM MORNING TILL NIGHT
For some of us, a cigarette is the instrument that trumpets in the
beginning of a bright new day. It is part of our habitual pattern of
awaking, dressing, having breakfast, glancing at the morning headlines.
For a commuter, stepping off the bus or train or subway and lighting up
are coupled actionsa habitual pattern.
When you stop smoking as the result of reading and applying the
techniques in this book, you will not miss cigarettes per sebut for the
first three days, you'll have a somewhat "incomplete" feeling.
Something will be "missing." Youll be glad that it's missing, and yet its
absence will nevertheless be something of which you will be acutely
conscious.
Perhaps I can make this a little more understandable. Suppose that for a
month you were asked to guard an attach case containing vital defense
secrets.
You had to carry it with you every moment of the dayindeed, it was
handcuffed to your left wrist. You felt endangered by its presence, of
course, since enemy spies would go to any lengths to secure it.
Then, at last, the Marines and the F.B.I, arrived and relieved you of the
burden. Imagine how good you'd feel!
Butwouldn't you also feel a little strange? Wouldn't you suddenly look
around and wonder where the attach case was, even two days later?
Wouldn't your left wrist feel odd? Wouldn't many aspects of your day
which had become "habitual" seem shockingly awry?
Cigarette smoking is something that has been "handcuffed" to you for
considerably longer, I suspect, than a month.
It is not just one habit, but part of many habitual patterns.

ONE BIG REFLEX ACTION

A habit is a subconsciously controlled activity. When you do things
habitually, you do them without conscious thought or conscious direction.
You don't have to do any purposeful thinking in order to light up a
cigarette. It happens as automatically as the movements that enable you
to walk up a flight of stairs. You smoke as naturally as you breathe.
All that is required to start you reaching for a cigarette and match is the
appropriate impulse, and then your fingers, lips and lungs take over.
If you are ready to accept the fact that your entire smoking ritual is just
as subconsciously controlled as such other daily activities as tying shoelaces or combing and brushing your hair, then you are ready to see why
silly "substitutes" won't work and why will power can almost never
accomplish more than temporary results.
Substitutes do not work because they
do not "relax you" the way a cigarette relaxes you,
and do not logically fit into your many "smoking patterns." In other
words, chewing gum cannot be part of the pattern of getting dressed or
reading your morning paper over a cup of coffee. And will power doesn't
work because it doesn't come up with anything that relaxes you or that
supplies a logical substitute in your "smoking patterns."
But that's only part of the story.
"Will power" is conscious direction.
And when you set up a contest between conscious will power and
subconscious habit, you create a conflict that results in mental anxieties
and tensions. In this conflict, moreover, the subconscious and habit are
almost always victorious.
In phobias, for example, there is usually "excessive fear of some
particular type of object or situation; fear that is persistent and without
sound grounds, or without grounds accepted as reasonable by the
sufferer."* The sufferer doesn't accept his phobia as logical; he'd like to

use will poweri.e., conscious direction of his mindto escape its

consequences; but he can't.
THE "POWER" OF WILL POWER ISNT VERY POWERFUL AFTER ALL
The triumph of the subconscious over "will power" is not reserved,
however, to the victims of phobias. You can test this fact for yourself.
Your subconscious mind knows that failing is a bad thing.
From early infancy it has done its best to prevent you from suffering
bruising or frightening falls. At times you have been able "instinctively" to
gain your balance when you might otherwise have flopped. That's been
your subconscious at work.
* The italics are mine; the definition is from "A Comprehensive Dictionary
of Psychological and Psychoanalytical Terms," English and English. Now
suppose you place a short, narrow plank of wood on the floor. Without
any difficulty you walk on the plank and you walk the length of the plank.
But place that plank twenty feet off the floor, and you will find it hard to
will yourself to walk its length.
Your subconscious is there to stop what can lead to a fall. It keeps
begging you and ordering you to stop this dangerous attempt. You inch
and you crouch and you can scarcely get your legs to move.
Yes, and you know what your reaction would be if the plank were high in
the air, between two tall buildings. You likely couldn't even step a foot
onto it.
You may wonder how it is possible, then, for aerial-ists, steeplejacks or
window washers to conquer their fears. Well, not one of them becomes an
aerialist, steeplejack or window washer over night. It is a matter of
gradually training the subconscious mind to accept heights, and thus to
establish a habit pattern.

Will power cannot triumph over subconscious habit. Indeed, it has been
found that will power and conscious attention is a considerable hindrance
in the attempt to rid oneself of a habit.
If you play golf or dance expertly, you've probably noticed that the harder
you try, the less likely you are to succeed. It's the relaxed, smooth player
who scores. It's the relaxed dancer who quickly learns the new step, and
follows it easily. Youngsters learn faster than adults simply because they
have not yet gotten into the habit of consciously "trying."
WILL POWER CAN PREVENT SUCCESS
I began to see that will power is a highly overrated concept when I flipped
through some of my reference books. In Dr. Matthew H. Chappel's book,
"How to Control Worry," this line stood out: "Will power or effort, used to
fight against or resist worry, is the very thing that perpetuates worry and
keeps it going."
In other wordsthe more we worry about smoking, and the more we try
to exert will power to defeat the habit, the less chance we have for
achieving success.
Dr. Knight Dunlap, who made a lifelong study of the learning processand
was outstandingly successful in assisting patients to cure themselves of
nail biting, thumb sucking, and other more serious habitscontended that
there's one big deterrent to breaking a bad habit or learning a new one:
effort.
And Dr. James S. Greene, founder of the National Hospital for Speech
Disorders, said much the same thing when he made this comment about
people who stutter: "When they can relax, they can talk."
I began to realize that will power would never enable me to give up
smoking; and worse still, that I'd probably never be able to give up
cigarettes permanently until I found some new habit to substitute for the
old.

Unfortunately, there's no emporium where you can shop for new habits.
But there are ways in which you can learn about them.
One evening, while I was reading a book on habit formation, I came
across a reference to a number of experiments conducted by Professor
Anton J. Carlson. He was investigating ways to undo old habit formations.
In the classical experiments conducted with dogs by the Russian
physiologist, Ivan Petrovich Pavlov, a signalsuch as the ringing of a
bellwas repeatedly coupled with the presentation of food. Ordinarily,
when you set a dish of food in front of a dog, the dog salivates.
Soon, Pavlov learned, he could stimulate this salivation process simply by
ringing the bell, without offering food. It became habitual for the dogs to
salivate when they heard the stimulus of the bell.
Well, said Professor Carlson, let's assume that habit formation requires a
stimulus; if so, then the reverse lack of stimulationwill break the
habit.
I tried to apply this theory to smoking. It isn't hard to recognize situations
that stimulate the desire for a smoke. In the theatre an actor lights up
and inhales blppp! you want a cigarette, too. You sip your breakfast
coffeeblppp! out shoots your hand for matches and cigarette. Your
husband says, "Honey, the checkbook doesn't balance"and blppp! you
rush for a cigarette.
But how on earth can we avoid such stimuli? Answer: Not even in a
spacecraft 700 miles above the earth.
HOW DO WE IGNORE THESE SITUATIONS?
Nevertheless, I continued to think about Professor Carlson's theory.
There's something appealing about 'lack of stimulation" to a fellow who's
basically lazy. Now I realize that when a psychologist uses a phrase like
"lack of stimulation," he's referring to the absence of such things as
"conditioned stimulus," "Type-S conditioning," "reinforcement," and so on,

whereas when I roll such a phrase around in my mind, what I think of is

"relaxation."
A script editor on the phone, bellowing because an assignment is a wee bit
latethat's "stimulation." Flat on my back on a sunny beach, away from
such grating "stimulants"that's "relaxation."
I knew that the vocabularies of Professor Carlson and Jack Heise were
differentbut suddenly it seemed to me that this made no difference
whatever. If, somehow, I could keep myself from responding to a stimulus
that triggered the desire to smokeif I remained relaxed, rather than
impelled to reach for a cigarette if there were a "lack of' reaction
wouldn't that do the trick? Suppose one of Pavlov's dogs had been deaf
would the poor pup have salivated when some lab technician tinkled a
bell?
No. Well then, suppose I could remain "blind" and "deaf" to the things that
stimulated my desire to smoke?
Suppose I could achieve this by relaxing, instead of reacting? Wouldn't
that work?
Sure. It sounded fine. But so does perpetual motion. Then, weeks later,
while I was reading a few paragraphs written by Sigmund Freud, I came
upon the answer I'd been seeking:
"Psychologically, every human being lives on the basis of the pursuit of
happiness," Dr. Freud wrote. "This is the desire of pleasure and the
avoidance of pain.
"To thwart this, the subconscious must learn to find imaginary happiness
in unhappiness.
"The only pleasure one can derive from displeasure is to subconsciously
make that displeasure a pleasure."

A psychiatrist, reading this paragraph, would think of its implications for

the sadist or masochist; he'd think of "repression," and of the "pleasure
and pain principles."
COULD FREUD'S THEORY BE APPLIED TO SMOKING?
I could think only in terms of smoking. Freud, I remembered, was a
devotee of cigars. And his life had been cut short by a tragically painful
cancer of the mouth and the throat.
"If only he'd applied his ideas to smoking," I thought to myself. "If only
he'd somehow considered the pleasure of cigars an unpleasant, nasty
thingand the displeasure of abstinence from tobacco a good and
pleasing thinghis Me might have been longer."
It would be nice to note for posterity that I thereupon leaped from my
seat, shouted "Eureka," and Stopped Smoking Forever. Actually I thought
about all this while rummaging through my desk for a cigarette. But I did
begin to follow this line of thought to its logical conclusion. Could we
reverse our feelings about smoking?
Could you, for example, be psychologically pleased by giving up
cigarettes? Could I somehow be displeased by the taste, smell, and ritual
of smoking? Could we find "happiness" in "unhappiness"?
If we could, then we'd have psychological law on our side.
BUT YOU CANT PULL THE WOOL OVER YOUR OWN EYES
I knew that this was a big order. People can't fool their subconscious
minds. You can't decide right now, as your eye scans these lines, that you
"won't like" smoking any longer. You can't just up and tell yourself that in
the future you'll derive your "real satisfaction" from not smoking. You've
got a built-in lie detector in your subconscious.
Noit's got to become habitual with you to feel displeasure with
cigarettes. Your mind must react to those old cigarette-stimuli with an
instant "No!" Somehow, you must by reflex feel pleasure, self-esteem,
security by not smoking.

Well, from my own experience I can tell you that it can be done. I tell you
again that you will achieve this new feeling easily.
You will not be tense, nervous and irritable.
You will not start to eat your way through the supermarkets.
You will not miss cigarettes.
You will enjoy not smoking.
One of the things that we have on our side is a fact that you'll find
unbelievable now, even though you will definitely come to agree with it.
You do not enjoy smoking.
Okaylaugh if you will. But if you've bought this book and you've read
this far, you're an easy one. You do not really like to smoke.

CHAPTER FIVE
Let's look at it this way. We can put into words the several things we like
about smoking; but there are a host of nagging annoyances and
suspicions about the cigarette habit that we find it difficult to discussand
most of them add up to the fact that we who smoke too much rarely feel
completely up to par.
Dr. E. C. Hammond made an important study in 1961, questioning 18,697
men and 24,371 women, all over the age of 30, about physical complaints
in relation to smoking habits. These were some of the many complaints
found to be associated with smoking:
Coughing . . .
Hoarseness . . .
Shortness of breath . . .
Chest pain or discomfort. . .
Appetite loss . . .
Nausea and vomiting . . .
Stomach pain . . .

Discomfort or pain in the lower abdomen . . .

Diarrhea . . .
Easy fatigue . . .
Insomnia . . .
Now if we couple this list of physical complaints with statistics on the far
more serious health hazards linked to cigarette smoking, we must then
assume that the pleasures of the habit must be enormous indeed to
outweigh them.
And here am I, saying that they're notthat you don't really enjoy
cigarettes nearly as much as you think you do and are told you do.
Before we go further, shall we just briefly survey the latest medical facts?
Some may be "controversial," and so why don't you discount each by a
considerable percentage? Even then . . .
THE ODDS ARENT GOOD
The American Medical Association has released statistics based on a study
of thousands of coronary deaths. They show that the death rate among
men who smoked more than a pack a day was twice that of non-smokers.
The Mayo Clinic team of heart specialists, Doctors English, Willius and
Berkson, placed the odds even more dramatically. They reported that in
coronary deaths, the rate is six times higher for smokers than it is for
non-smokers.
Two English physicians, W. R. Doll and A. B. Hill, have made a number of
significant studies. One shows that with men under 55, coronary deaths
increase in tidy ratio to cigarette consumption. The rate is lowest for nonsmokers, highest for heavy smokers.
Two Brooklyn physicians, Doctor Daniel J. Nathan and Doctor David M.
Spain, studied 3,000 menand found that among those under the age of
51 who smoked more than two packs a day, the frequency of heart
ailments was twice that of non-smokers.

Declares the Royal College of Physicians of London: The chances of a 35year-old man who is a heavy smoker dying within ten years is one in
twenty-three. For a non-smoker of the same age, the chance is one out of
ninety.
IT BOILS DOWN TO WHETHER YOU LIKE LIVING OR NOT
Now for a few final words about lung cancer. Doctors Doll and Hill in
England made a study of 3,000 patients over forty-five years old and
reported: Smokers have a 50% greater chance of getting lung cancer than
non-smokers.
Doctor Ivan Vaselevich Strelchuk, Russian physician and research
specialist, declares: "Smokers are ten times more likely to get cancer than
non-smokers."
Indeed, there have been accurate investigations of the cancer-smoking
link in nine countries. In every study, the figures were about the same.
The connection is always there, the grim ratio is always there.
AND IN ADDITION . . .
Bronchitis, thromboangitis obliterans, premature births, underweight
infants at birth, increased mortality rates for peptic ulcer patients, cancer
of the mouth and larynx and oesophagus, eye ailments, decreased sexual
abilitiesall these diseases or conditions have also been linked directly to
smoking.
Statistical information as conclusive and damning as these proven odds
that you may suffer a painful death many years in advance of normal life
expectancy might seem sufficient to persuade most persons to abandon
the habit immediately. But they're not.
And even recognition of the fact that the statistics have been gathered by
an unbiased group of scientific researchers, and released by the medical
profession only in the interest of saving lives, isn't sufficient.

Why?
Well, there's a psychological finding that goes a little way toward
explaining why this campaign hasn't been effective. "Fear campaigns"
rarely work. Similar campaigns have been just as ineffective against
automobile accidents, H-bomb testing, and inadequate protection from
radioactive fallout.
FIRST YOU TRY TO FIND "SOME OTHER REASON"
The characteristic reaction to any "scare" or "threat" is immediate fear. If
the threat can be readily and easily dealt with, then it's disposed of and
the fear vanishes.
However, if there seems to be a possibility of failure in dealing with the
threat, or if any action in coping with it or any reaction to it will cause
discomfort or displeasure, intense feelings of mental anxiety and tension
result. To avoid this, the individual deals with his fear through a process
that involves rationalizing away its importance. He downgrades it. He
classifies it as insignificant, and ignores it.
The American Automobile Association has made numerous attempts to
publicize the need for safety belts in cars. They claim that 5,000 lives a
year could be saved, and at least a third of all serious injuries eliminated,
through the use of seat belts. But drivers still believe that "accidents only
happen to the other fellow."
I wondered, when I varied between desperate attempts to stop smoking
and renewed puffing away of ever-increasing numbers of cigarettes each
day, just how come I was acting in such ostrich-like fashion. Searching for
an answer, I spoke with several friends. First I went to a clear-headed
acquaintance who's a minister.
"People shut their eyes," he said, "and hope that the bogeyman will go
away. I have a niece named Suzi," he continued. "She's a charming little
three-year-old, and when Suzi doesn't like something she has her own
way of handling the problem. She simply clamps her eyes shut; she

expects that if she doesn't see it, it's not there. Or that by the time she
opens her eyes, it will have gone away."
I'm not exactly a charming three-year-old, but I must admit that on
occasion my logic had been on a par with Suzi's. For example, when I saw
in a news report that the death-rate for heavy smokers is four times
greater (from all causes) than it is for non-smokers, I reacted by lighting
a cigarette. Psychologically, I suppose, I was saying to myself: "Jack, do
you believe that statistic? What? You do? Well, buddy, don't. Forget it.
You just go ahead and light up. There you didn't topple over, did you?
Forget it, Jack. . .. re-lax!"
My minister friend insists that many of us continue to smoke because
we're secretly afraid that some damage has already been done to our
bodies, and that stopping now wouldn't do any good.* But so long as we
continue to smoke, then every puff (just as long as we can puff) denies
our worries. We're like the poor fellow who shouts "You can't do this to
me!" all the way to the death-house. He continues fervently to believe it
until the current goes zzzzzzzzzz.
WE'D RATHER SMOKE
THAN FAIL IN THE EFFORT TO STOP
The next man with whom I spoke happened to be a sports columnist. "I
can't speak with authority about others," he said, "but I know that
Americans are trained from childhood to want to win. Or, looking at it
another way, we hate to lose. And what we hate to lose most of all, I
think, is our self-respect.
"Now look at a typical girl in an office. Annie decides that she's smoking
too muchher fingers and teeth are tattle-tale yellow, and her purse has
got a layer of tobacco shreds at its bottom. She announces her big
decision. She tells her family and friends and her co-workers. She sets a
date and a time. She throws away any extra packs of cigarettes she has in
her desk, or she gives them to the boys in the mail-room. And then Annie
does it. She actually stops smoking.

"But," my friend continued, "it only lasts for a while. She starts to smoke
again. Her friends tease her. And she herself is disturbed by her failure.
Where's her will power? Her moral strength? Down goes Annie's selfrespect.
* The reverse is the truth, as we'll see.
"So, because she just doesn't want to lose that self-respect, up she comes
with an interesting excuse. Annie explains that she did, after all, succeed
in stopping for a few days. Long enough to prove to herself that she could
stop any time she wanted to if she was really, underline really,
determined to stop. And having proved that to herself, it was okay to start
smoking again.
"In short, Annie is more frightened of the fact that she may flop in her
efforts to stop smoking than she is of the effects of continued smoking."
Here, too, I could recognize myself. It is a blow to one's ego to fail, again
and again, at something that seems so simple.
I then discussed the matter with a professor of education. "Easy enough
to understand," he said. "Every teacher knows it. People remember what
they want to remember. They forget what they do not want to remember.
Ohand they remember what surprises them."
"Sorry," I said, "but you've lost me."
"I'll give you an example," he answered. "Two young people meet and fall
in love. When you're courting, it's important to remember little things.
What's more, you want to remember them. So they remember
everythingthe first day they met, the first time they dined together,
their first dance, their first kiss, the weather on the day he proposed. For
a woman, this is the most exciting, romantic time of her life.
She wants to remember it. She always does. For the man, it's done and
over. It was kid stuff. He's anxious to forget what he thinks of as hooey.
Five years later, he doesn't even remember their anniversary date."

"Sure," I said, "but now about smoking. . . ."

"Please pay attention," he directed. "You do not want to remember the
terrifying statistics about cancer and heart disease and bronchitis. So you
don't. You do want to remember the so-called pleasures of smoking. So
you do.
"And," he continued, rising in his chair as if to end a class, "you'll always
remember the cranberry scare, even though it's over and done with, and
even though cranberries are safe and delectable. That's because it
surprised you. If I tell you now that tight shoes cause cirrhosis, you'll also
remember that."
"Do they?" I asked.
"No," he said, "but you'll remember it."
SO I TRIED MY BEST TO REMEMBER
This gentleman, I thought, had made a good point. To buttress my ability
to remember, I took to carrying little messages to myself in my cigarette
case. I clipped a paragraph from the Journal of the American Medical
Association:
The board now believes that it has a further responsibility to both the
medical profession and the general public to state that in its judgment the
clinical, epidemiological, experimental, chemical and pathological evidence
presented by the many studies reported in recent years indicates beyond
a reasonable doubt that cigarette smoking is the major cause of the
unprecedented increase in lung cancer.
With my red ball-point pen I underlined two phrases "clinical,
epidemiological, experimental, chemical and pathological evidence" (which
covers the whole field of medicine and research) and "beyond a
reasonable doubt." And below that I wrote: "In a first-degree murder trial,
the jury must vote for conviction if it believes the defendant guilty
beyond a reasonable doubt.

But I soon paid no more attention to that slip than I did to the few words
on the blue excise stamps that seal every pack of cigarettes sold in the
country. I gave my message away, finally, to some chap who thought it
might help him stop smoking.
However, these have all been negative points. Fear campaigns don't work,
since we just make believe that it "can't happen to us." We hate to fail
and so we continue to smoke rather than face the private and public
humiliation of failure. Our mind performs acrobatics so that we forget
what we do not like to remember.
But what about the positive facts? What about the pleasures of smoking
that we do like to remember?
The most universally accepted rationalization about smoking is that a
cigarette helps you relax.
I accepted this statement for years. It seemed logical, because any time I
was tense or nervous, I reached for a cigarette. What's more, when I tried
to stop smoking I became tense and nervous. Ergo: Smoking relaxes you.
Unless you examine the facts carefully, it's easy to accept this bromide.
Even now you want to believe it to be true, because part of you wants to
continue smoking.
The simple truth is that not one of the 200 chemical substances in the
smoke of a cigarette is in any way soothing to your nervous system.
IF YOU SMOKE ONE CIGARETTE AN HOUR YOUR BLOOD PRESSURE
IS NEVER NORMAL
Quite to the contrary, the smoke you inhale can be a serious irritant to the
nervous system.
A single puff on a cigarette can stimulate the heart in some smokers to
beat as many as twenty-eight extra times in a minute. The smoking
contracts the blood vessels; then the heart must beat faster to send the
blood circulating.

The Mayo Clinic established that contraction of the blood vessels can
endure for one hour after the cigarette has been finished. For many of us
who smoke just one cigarette an hour, our blood pressure is never
normal.
Multiply those extra twenty-eight beats per minute by fourteen cigarettes
(hence, fourteen hours) of smoking. It amounts to 23,520 extra beats for
the heart every day. Even without the corroborating reports from the
heart specialists, it's easy to see that this extra work for your heart can't
be doing your health any good.
IF IT ISNT THE TOBACCO THAT RELAXES YOU, WHAT IS IT? "There
may not be any particular ingredient in cigarettes that help me relax," you
may say. "But I still know that in my case, a cigarette does relax my
tensions.
Once I would have heartily agreed. In fact, I'd have challenged anyone
who didn't agree with the statement. It seemed positively self-evident.
If I was in a golf match and a critical putt was coming up, I'd take time
out to light a cigarette to "steady my nerves.
If I had been at the typewriter and the words and ideas had begun to slow
down, I'd take time out for a cigarette ... collect my thoughts ... and then
get back to work.
Doing research work in the library, I might after a while begin to feel
"fuzzy." I'd walk outside and have a smoke. Then I'd be relaxed and ready
to hit the books again.
I'm sure you can find dozens of parallel examples in your own daily living.
At times when you've been upset, angry, in a tight spot, worried,
concerned about a situation, or just in need of a break from concentration,
you'd take time out and light a cigarette. And you'd find yourself more
relaxed.

IT'S THE CONCENTRATION BREAK YOU NEED, NOT NICOTINE

What's the answer, then, if there is no tranquilizing or narcotic effect in
smoking? How does a cigarette produce undeniably calming sensations?
Or, to be more precise, if there are actually irritating and stimulating
substances in the smoke, known to interfere with relaxation (as there
are!), where does the seemingly calming effect come from?
It isn't as contradictory as it may appear.
The point overlooked in these personal statements is "I took time out to
light a cigarette." Put the emphasis on "time out"and forget about the
smoking and you've found the secret. You break concentration by the
simple mechanical act of "taking time out" to light and puff on a cigarette.
And it's the act of breaking concentrationwhether you forget
momentarily about a putt in golf, or take your mind off your work, or
divert your attention from fears and anxietiesthat results in your feeling
of relaxation and release.
WITH A CONCENTRATION BREAK, YOU CAN BEGIN TO FORGET
ABOUT CIGARETTES
Let's examine this more closely. Suppose you're worried about something.
You're anxious about a telephone call that may bring either good or bad
news. Or you're waiting for word in a hospital.
You light a cigarette, and there's a momentary feeling of relaxation.
The tobacco isn't soothing to your nerves or tissue. But letting your mind
move away from your problems long enough to light up and think about
smoking will cause a genuine relaxed feeling. When you're concentrating
on a problem or a situation or even on an event that's perfectly pleasant,
you don't know what's coming next.
The future is unknown. But when you pop a cigarette from the pack, the
future is known. The gesture is familiar, the results are predictable and
therefore the ritual is reassuring. You exchange a known sequence for an
unknown.

When you couple an "old shoe" routine with a diverting shift of focus,
relaxation must result.
It's just as easy as that.
You can prove this to yourself. The next time you feel the urge to smoke,
don't light up. Instead, take three deep breaths and deliberately shift your
mind from whatever you've been thinking about. Think about something
elsesomething pleasantfor a few moments. The need for a cigarette
will pass without discomfort.
This is only a quick illustration of relaxation, and you will receive
instructions for a much more effective method laterbut it is sufficient for
this little test.
DID A SMOKE EVER CALM YOU WHEN YOU WERE IN BIG TROUBLE?
Further proof that it's the break in concentration that relaxes you, not the
cigarette, lies in the fact that on those occasions when you've been
concentrating on some extremely important problem, you may take only a
puff or two and then let the cigarette burn itself out while you return to
your work.
Often, when I was smoking and writing, I'd find two or three cigarettes
burning at the same time.
Now look at it another way. Think back to a time when you were deeply
worried, tense and jumpy. Perhaps someone was ill. Perhaps there was a
personal problem concerning your job. Did you smoke excessively? Did
that excessive smoking really provide relaxation, or did it merely result in
a "smoked out" feelingthick tongue and raw throat?
One other element of this theory that "cigarettes relax me" is interesting.
Just the conviction that the statement is true is sufficient to give it some
validity.

For example, youve heard about "placebos." They're pills, usually, that
contain no medicine, and they're sometimes given to patients so that the
patients will think they're getting medication. Hypochondriacs are given
them very frequently; says the doctor as he dispenses a dozen of these
colorful capsules of nothing, "This is a new preparation, Mrs. Smith. I
think it will help you."
And do you know what? The "new preparation" does help! By swallowing
placebos people lose weight, gain weight, are freed from migraine
headaches, hear better, see better, gain relief from aches, are
"tranquilized," or abound with new energy.
It's wonderful what conviction can do!
Remember those fraternity initiations where they pretended to be heating
a branding iron so that the boys could "brand" their victim? The poor
initiate would first see the flames; then he'd see the branding iron; then
he'd see it placed in the fire; then he'd be blindfolded.
And then, to the accompaniment of sizzling noises, something would be
pressed hard against his skin. He'd shriek with pain! He could feel the
heat!
But what had been pressed against him was merely an ice cube.
A powerful thing, conviction!
If for twenty years you had been told dozens of times a day that you
could relax simply by shrugging your shoulders several times, the gesture
would probably work.
It would provide a brief "concentration break" while you shifted your
mental focus from present problems to moving your shoulder muscles.
And since you'd be convinced that it had always worked, it would of
course work again.
Are you beginning to see that you don't need cigarettes to relax?

YOU'VE GOT TO CONCENTRATE ON SOMETHING ALL THE TIME

"But I'd go crazy if I tried to work all day without a cigarette," you may
reply. "I'd be a nervous wreck." No. You're not stating your case
accurately. You might indeed become tense and nervousnot if you didn't
smoke, but if you didn't take time out for concentration breaks throughout
the day.
We'll hear an objection now from someone who says that his work doesn't
require particular concentration. Or from a housewife who declares that
washing dishes and making beds isn't "concentration." Yet both still feel
the need for cigarettes to help them relax.
The fact is that the human mind must concentrate upon something every
moment it is awake. You can't hold your mind completely blank. You're
thinking about something all the time; and if whatever you're thinking
about causes you to become tense, a concentration break will relax you.
Any concentration break will relax you!
One of the chief reasons you have acquired the habit of smoking is just to
give yourself the concentration break. But you can relax far more
efficiently and far more effectively without smoking . . . once
you

learn

the

technique

of

complete

relaxation through self-

hypnosis.
YOU WONT GET FAT FROM NOT SMOKING IF YOU DONT OVEREAT
Another frequently-repeated rationalization for the cigarette habit is: "I'd
like to quit smoking, but every time I do I gain weight. And it's worse to
be overweight than it is to smoke."
It isn't the fact that a person has stopped smoking that may cause him to
gain weight. It's the fact that he substitutes the habit of overeating for the
habit of smoking.
In the belief that he needs something tangible to relax tension (which he
previously achieved by the mechanical movements of lighting a cigarette)
a "reformed addict" may take to eating candy bars or nibbling on sweets .

. . something to do, anything to do, in other words, to take his mind away
from the pressing problems, and to get back some of those old, familiar
gestures that are part of the habitual pattern of smoking. The gesture of
reaching for something, and picking it up, and then placing it in the
mouth. The gestures and muscle movements of the lips, mouth and jaws:
as many of the gestures of smoking as can be achieved, in other words,
without a cigarette.
You'll soon see that this isn't necessary either.
IS IT KILLING YOUR APPETITE, OR IS IT KILLING YOU?
"But a cigarette kills my appetite," you answer. "I don't feel so hungry
when I smoke, and so I don't eat as much. Without cigarettes, Ill eat
more."
The fact is that the cigarette isn't killing your appetitebut maybe it's
killing you. Some of the ingredients in those cigarettes are harsh irritants
to all parts of the digestive tract, and they can interfere with normal
digestive juices and even aggravate stomach ulcers.
It may help to "kill your appetite for cigarettes" to know that Doctor A. C.
Ivey of the University of Illinois found that a person who smokes a pack of
cigarettes a day for ten years inhales eight quarts of tar in that timethe
same kind of tars that Doctors Wynder and Graham injected in laboratory
rats, thereby producing cancer.
Let's be reasonable about this. Appetite is the habit of hungerit isn't
hunger itself. Appetite is stimulated by seeing or thinking about food.
Unless you substitute the habit of appetite for the habit of smoking, there
is no reason why your appetite will be stimulated when you stop smoking.
And we'll prevent this by giving you a better "habit substitute"no
calories, but exceedingly healthful.
And if you should have a weight problem, you will find there are better
appetite depressants than cigarettes. Depressants that:

do not over-stimulate movement of the bowels (cigarettes often do).

don't cause heartburn, nausea, and abdominal pain (cigarettes
frequently do).
don't increase the death rate from ulcers in the stomach and duodenum
(as cigarettes apparently do).
Or am I being unreasonable? Is burning the barn the only way to roast
the pig?
Two other rationalizations often follow at this point; I know, you'll
remember, because I practically wrote the script. They are both desperate
in quality.
"IT'S AN ADDICTION, NOT A HABIT"
Smokers who can't stop smokingand non-smokers who don't
comprehend the leechlike aspects of the habitinsist that the need for
cigarettes is an addiction.
When an individual becomes a drug addict, the dependence on drugs is
not only emotional but physiological. The marked and increasingly severe
changes in his body chemistry are not fleeting or transient; they endure,
and while they endure the body physiologically requires renewal of the
drug effect. What is more, the body increasingly becomes dependent on
ever-increasing doses.
When we smoke, there are physiological changes, of coursethe heart
rate, blood pressure, circulation and blood are affected. But when we stop
smoking, the effects do not endure; they gradually disappear. The heart
rate returns to normal (permanent damage excluded, of course) and so
does the blood pressure. The body does not demand more nicotine; it
continues as efficiently as possible to eliminate as much of this poison as
possible.
It is a well accepted medical fact that the body neverno matter how long
you have been smoking never becomes accustomed to the nicotine and
coal tars in cigarette smoke. You could put it this way. The body has a
desperate desire and need for drugs when the drug addict attempts

"withdrawal." Quite to the contrary, the body actually feels and is better
when the smoker stops smoking. The "withdrawal" in smoking is mental,
not physical.
"BUT THE DAMAGE IS ALREADY DONE"
Again and again I hear people say something that I often said myself:
"I've smoked so long that the damage is done. There's no sense quitting
now."
None of us really believes that, of course. If we knew that the damage
"had been done," and that we were nevertheless alive and kicking, we'd
do everything on earth to stay that way. What we're saying, I suppose, is
that it can't happen to us.
But suppose you happen to be pessimistic and fatalistic about this. Let's at
least, then, set the record straight.
Men who stopped smoking had a lower lung cancer death rate than those
who continued to smokethis was shown by The American Cancer Society
in a massive four-year study of 187,783 men, 50 to 70 years of age. The
death rate from this cause was halved for men who had stopped smoking
for from one to ten years, was even less for those who had stopped for
ten years or more.
In a study of coronary artery diseasethe disease that is the greatest
single cause of death for American menthe death rate for men who had
been heavy smokers, and had stopped for more than one year, was also
dramatically lower.
The fact of the matter is that all evidence points to a longer, healthier life
for the person who quits the tobacco habit.
Even if there weren't dramatic differences in death rates to report, we
know that at least we'll all feel a great deal healthier once the cough and
hoarseness and chest and abdominal pains and heartburn and indigestion
are gone.

And if it weren't for just one thing, you could even stop tomorrow. But
that "one thing" is the fact that youand a hundred million Americans like
youare being subjected to a continuous campaign of what psychiatrists
call "suggestion." You are being "conditioned."
You, good friend, are being bombarded hypnotically.

CHAPTER SIX
The next time you buy a carton of cigarettesand it may very well be the
last time you buy a carton of cigarettes!look at the coins in your hand
before you turn them over to the cashier.
Some of that money is going to go into advertising. Perhaps as little as
three cents. Perhaps, if you're smoking one of the newer brands, as much
as forty, fifty, or sixty-five cents. Generally, somewhere between five and
fifteen cents.
That sum is your own little contribution toward keeping you smoking. I
figured out once that my expenditures for group health insurance weren't
too much higher than my contributions toward cigarette advertising; in a
tidy sort of way, I was paying for my medical future coming and going.
A cent or two a day from each of us sort of adds up by the end of the
year. In 1960, with your help and mine, the tobacco industry was able to
spend almost $32,000,000 in newspaper advertising; $26,000,000 in
magazine advertising; $76,900,000 on radio; $35,000,62,000 on television.*
And that doesn't take into consideration the other forms of promotion and
advertising for which weif I may use the expressioncough up our
nickels and dimes: those lovely billboards along the highways, the pretty
displays at the corner druggist, the engaging car-cards in buses and
commuter trains.

The government's massive "Statistical Abstract" tells us that the tobacco

industry is a four and a half billion dollar affair, and that its advertising
budget in 1960 was 5.4 per cent of this sum. More than $240,000,000, in
other words, or about a buck and a quarter per man, woman, teen-ager,
child, and infant in these United States.
I'm not really objecting to the size of the industry. I imagine that the
tobacco people contribute a lot in taxes; and if things keep going the way
they are, we're likely to need a lot of help in building hospitals and things
like that.
And I'm not even one of those who wants cigarette packages to be
marked "Danger! Poison!" or "Not to be sold to minors under 21" or
"Caution: Contains carcinogenic substances, including arsenic."
No, what concerns me is the hypnotic effect of all this advertising.
YOU'RE THE SUBJECT OF PLANNED "MEDDLING"
Psychologists define "suggestion" as "the process by which one person,
without argument, command or coercion, directly induces another to act
in a given way or to accept a certain belief, opinion, or plan of action."
* By 1962, this figure had mounted to $75,000,000 for television.
There's no conspiracy involved here, but the total effect of tobacco
advertising is to "induce" us to smoke more by using what Vance Packard
called "insights gleaned from psychiatry and the social sciences" in an
effort to "change our thinking habits, our purchasing decisions, our
thought processes." Says Packardthe success of these large-scale efforts
is "often impressive."
No self-respecting advertising man would call his efforts "hypnosis" or
"suggestion," particularly since there is now a lovely phrase
"motivational research" that can be used instead. But no matter what
you call the process, it is summed up nicely in this line from The Wall
Street Journal: "The business man's hunt for sales boosters is leading him
into a strange wilderness, the subconscious mind." Repeat"the
subconscious mind."

WHO HAS TIME TO BE WORRIED?

Would you mind very much if we plodded over to the cranberry bogs for a
moment, so that we can see how our subconscious reacts to advertising?
The farmers who raise and market those berries are not an affluent lot,
and they can't afford to spend very much on advertising and promotion.
As a matter of fact, their total advertising budget in 1960 was less than a
twentieth of the sum spent on television alone by the tobacco industry.
But let's assume that at the time of the "cranberry scare," it was the
cranberry people, not the cigarette manufacturers, who were the fourth
largest advertisers in newspapers, the sixth largest in television, the
TO STOP SMOKING

65

twelfth largest in magazines, and the fourth largest in radio.

Let's also assume that they'd been in roughly this position of importance
not for a year or two, but for decades.
That, for all your life, you had been seeing and hearing their
advertisements.
That, during the cranberry scare, their advertising efforts had not ceased.
When you turned on your television set, then, this is what you'd see and
hear:
A world-famous athlete sips some cranberry juice. "Ummmmm," he
says. "That's good!" Then he hits a home run.
Beautiful young man offers beautiful young lady a spoon of cranberry
jelly. She tastes, smiles, and cuddles over to him. Love plus good food
what a combination!
Serious young man explains why "XYZ" cranberry juice is the best. First
the berries are roasted, toasted, vacuumed, washed, sunned, and aged;
then they are filtered through devices perfected at Oak Ridge, Cape
Canaveral, and Boeing; then the juice is made to filter itself. And then it's

ready to be served to the best people at the best clubs and cabarets.
Fortunately, however, you too can buy it.
Beauty queen, picture of radiant health, asks you if you aren't getting
bored with your present fruit. Suggests you change to new cleaner,
tangier, fresher, kinder cranberry jelly. If you do, it'll be like a cool swim
in the seas off Majorca; it'll be the way fruit should taste; it'll be living!
My hunch is that after a few more commercials of this sortbuttressed by
the print advertisements in your newspapers and magazines, and fortified
by the fact that you already drink and eat a bushel of cranberries a day
anyhow (and can't seem to get off the stuff)that you'll forget about the
cranberry scare mentioned a few hundred words back.
As a matter of fact, with so many pretty folk eating cranberries in front of
you, your own taste buds will probably have been stimulated . . . and off
to the kitchen you'll go for another quick berry.
GETTING BACK TO HARSHER REALITY
I hope you don't think this little fantasy has been silly. I think it's deadly
serious, and I use the word "deadly" advisedly. This is hypnotism and
suggestion, affecting not only you but your children; if both husband and
wife smoke, their children are twice as likely to smoke as are the children
of non-smokers. The impact of cigarette advertising can't be measured in
terms of packs or cartons; it has to be measured in terms of generations.
Consider thisin 1958, a year in which the public was being very
adequately informed about the cancer and coronary diseases that are so
frequently linked directly with excessive smoking, the consumption of
cigarettes per person over 15 years of age reached a new peak.
We consumed 430 billion cigarettesabout 3600 per person. And that was
way back in '58, before teen-age smoking had reached such excessive
proportions that a national television program on the subject was
warranted!

The odds are that you're not going to be able to stop smoking until you
learn to withstand, ignore, and even benefit from the advertising
bombardment to which you are continuously subjected.
Soon I'll show you how to do that. In the words of the advertising
profession, "it's fun."
Let's begin right now.
IT MAY HURT-BUT LET'S SEARCH FOR SOME ADS
After you have read this chapter, please hunt out as many cigarette
commercials and tobacco advertisements as you can. It may sound
juvenile of me, but I want you to talk back to those copywriters and
salesmen.
Before you talk back, however, listen to the spiels and read the copy.
Carefully, intently. Act as if your life depended on it, because it may . . .
The last thing the advertising agencies want you to do, of course, is to
pay strict attention to every element of their message. If you listen
carefully, you may challenge it. If you watch with more than half an eye,
listen with more than half an ear, or do more than glance at a
photograph, a headline and a tagline, you may realize that much of the
advertisement makes no sense whatsoever.
Worst of all from the advertiser's point of view is the fact that if you
consciously evaluate the message, you won't subconsciously accept the
suggestions it contains. So all the advertiser wants you to get is an
"image." A fleeting feeling of pleasure, security, luxury, wisdom, or
romance . . .
What I want you to do, though, is to begin to destroy those images. And
we've got to do it before you stop smoking, because an important part of
"talking back" is on-the-spot testing of the manufacturer's claims.
There's a quick way to test any claims made by anybody, be he salesman
or politician. You simply ask three questions:

"How come?"
"So what?"
"Who says?"
These nasty questions probe to the heart of any statement. If a statistic is
thrown at you, they enable you to test the validity of that statistic, its
source and its significance. If cigarette smoking is somehow equated with
desirable things, these questions get the images back down to earth.
For a number of legal reasons, I cannot quote actual advertisements. So
while I sort of hum the tunes, you fill in the words. The first thing you'll
notice is that no cigarette advertiser claims that his product is good for
you. That's a thing of the past, and I see no reason to recall yesterday's
sins.
But the advertiser does try to get you to "identify" his cigarette with
"things" that are good for you. With health and agility and youthful
radiance. With people who don't cough (actors and singers), with people
who can't be short of wind (athletes), with people who should know a lot
about science and health (anybody in a white jacket).
Get to recognize this "transfer of identity." Get so you can say, "I know
that swimming is good for me, Mac. But cigarettes aren't." Be ready to tell
the pitchman that you love the American landscape as much as anybody
else, but that this doesn't mean that you should also love cancer-causing
tars.
LEARN ALL THE SALES TRICKS THAT ARE USED
The advertiser wants you to feel that the best people (which generally
means young people, rich people, incredibly handsome and beautiful
people, and above all healthy people) smoke his brand. So if you want to
"get with 'em," you'd better smoke the advertised brand, too.
"Wait!" you'd better tell him. "I'm smoking one of your other brands! An
hour ago you showed me that I could be young, rich, handsome and

healthy if I smoked Flubbs. Now you want me to switch to Gribbles. That

isn't fair!"
And think about those people in the ads, too. Don't they ever cough? And
why do they smile so broadly at the first puff? Do they like that whiff of
phosphorous oxides from the end of the match? (Goodyou're fighting
the fleeting "image" they want you to have: that their cigarettes are pure
pleasure.) And listen carefully to the comparisons.
Mac (or the model in the white jacket) will tell you that the tobacco in his
cigarette is "purer." Purer than what, Mac? Purer than it was last week? Or
purer than the other brands your company makes? Or purer than pure
tar? So very pure that the tars in it won't give a mouse cancer?
BE MEAN-DO WHAT THEY SAY!
Above all, give them a sporting chance. When the models light up, you
should, too. When the announcer describes the myriad joys to be had
from his cigarette, it's time for you to take a deep drag. Hold it for a
moment. Don't exhale immediately. Are you getting a little dizzy? Aren't
you about to cough? Is this really what your poor throat needs?
Tell Mac. Tell him that the smoke doesn't go down like syrupit stings like
you-know-what. Let's break that image, too.
Cigarettes aren't honey and champagne and sweet cider and pure spring
water all in one. They burn.
When you read or hear the cigarette company slogans, add a few choice
words to them. If Flubbs says that it offers you some sort of additional
protection, you can then volunteer interesting information about the
things they're protecting you from. For example, the fellow who smokes
two packs or more a day has a seventy times greater chance of lung
cancer, according to one unbiased source, than the man who doesn't
smoke anything. Tell the announcers about thatdo you think they know
it?

When you come to the advertisements for the filter-tips and the
mentholated and the mentholated-with-filter-tips, you'll be at your
busiest. For one thing, they make a smoke into something more than a
smoke. It becomes an adventurewith sports cars, canoes, high diving,
mountain climbing, and all sorts of wonderful things.
So much happens so fast that it's hard to remind the people you hear on
the radio and watch on television that while filters are really swell and
probably a great improvement, they don't quite catch all those nasty
ingredients. They don't even seem to filter out the stuff that makes you
cough, snore, and clear your throat. Tell Mac that you're puffing away on
a filter-tip right now, and describe your sensations. Do they match his?
If he glowingly describes the frigid qualities of his mentholated brand,
you'd better remind him that the smoke entering your mouth is still pretty
hot, produced at a burning tip hot enough to char paper and wood. And no
matter what, hot smoke raises the temperature of your lips and mouth.
"Mac," you should say, "please get the facts straight. I'm beginning to lose
faith in you."
Poor Macyou're going to get him confused.
But you'll be setting yourself straight.
OTHER COUNTRIES ARE CLAMPING DOWN
And if you ever find yourself feeling silly about fighting the dangers of
cigarette advertising as it presently exists, consider this:
Italy and Great Britain have already cracked down on cigarette
advertisers. The West German government is currently considering an
anti-cigarette campaign to be financed, nicely enough, with half of the
$1,000,000 it collects in the form of cigarette taxes.
The British government has sponsored an advertising campaign of its
own; posters proclaim smoking as a hazard. British tobacco companies
have agreed to take cigarette advertising off television during children's
viewing hours.

In Italy, tobacco sales are controlled by a state monopoly, and no

advertising of Italian brands is permitted. Now no foreign brands may be
advertised either. The penalties for infraction are severe.
In Denmark, leaders of the tobacco industry of that country have agreed
voluntarily to cut out all cigarette advertising except in daily newspapers.
And each day brings more news of this land.
Tell Mac the news.
Don't keep it to yourself.

CHAPTER SEVEN
If you are now ready to make up your mind to rid yourself, once and
forever, of the cigarette habit, here's just one word of warning: Don't start
today!
This may seem contrary to advice you've received before. You're always
told "to strike while the iron is hot" . . . that the time to undertake
something new is while you're enthusiastic. But you can't get rid of
tobacco craving with a spur-of-the-moment decision. You didn't form the
habit overnight, and you aren't going to get rid of it overnight.
We are going to conquer this everlasting routine of lighting up yet another
cigarette by applying both a psychological principle and the techniques of
self-hypnotism. When you are versed in both of these, you'll be able to
face the prospect of cigarette-less days calmly and confidently. But not
until then.
When you are ready, there will be no anger and no sudden decision
merely a calm knowledge that you can do it and that you'll make a
thorough and competent job of it.

WHEN YOU'RE READY, YOU'LL BE ANXIOUS TO START

It's going to take time to establish deep, subconscious dissatisfaction with
the habit of smoking; but when we succeed, you'll gain a feeling of
thorough pleasure from not smoking.

It will also take some time to learn the trick of relaxing, using the "visual
imagery" principles of self-hypnosis.
How long? That depends upon how diligently you put yourself to these
tasks. It may be a day or two, or it might be a week or more. The
maximum should be ten days. During the learning period, in any event,
your enthusiasm will grow. You will be anxious to get started. You're
anxious now, of course, but wait until you are sure you are ready . . . and
able.
When you have actually smoked the cigarette that, you've decided, will be
your last cigarette, you will know positively that it will be your last
cigarette. You will have no doubts. You will know beyond any question
that you have freed yourself permanently from the bondage of smoking.
The use of suggestion to break the cigarette habit is scarcely a new
development. The fact is that hundreds of people who couldn't stop
smoking even when they had tovictims of Buerger's disease, for
example have been helped by trained hypnotists.
If you don't mind spending the money and time, and if there is a qualified
hypnotist available to you, he can help you end your smoking.
On the other hand, if you yourself learn to use these safe, simple
techniques on your own, you'll find that they benefit you in other ways.
You can whip a siege of insomnia, for example; and you'll become able to
relax so effectively that everyday tensions won't wear you out.
FAIR ENOUGH, YOU SAY-BUT WHY USE HYPNOSIS?
"But isn't self-hypnosis a drastic measure?" you ask. "I'm sure that I can
now convince myself that I've got to quit smoking. With what I know
about taking a concentration break, and with what I've learned about
arguing with advertisers, it should be easy to quit."
A good question. Let's examine it.

The big fact about hypnosis is "heightened suggestibility." The suggestion

gets through to the subconscious, and becomes a permanent part of the
subconscious, because hypnosis makes powerful suggestion possible.
Self-suggestion (or "autosuggestion"), on the other hand, is confined to
the conscious level.
Is there a difference?
There's a great deal of difference.
It amounts to the difference between going to a dentist, who practices
with hypnosis, and having your aching tooth extracted painlessly without
chemical anesthesiaor sitting in the same chair and having the dentist
simply tell you, "This isn't going to hurt."
In self-suggestion or autosuggestion, the conscious mind attempts to
influence itself. In self-hypnosis, the suggestions are made directly to the
subconscious mind.
During autosuggestion the conscious mind is concentrated upon the
suggestion. Therefore the conscious mind challenges the suggestions,
raises questions, and applies logic and experience and critical evaluation.
Self-suggestion or autosuggestion, without hypnosis, isn't much different
from arguing with yourself.
IT ISNT EFFECTIVE IF IT'S WATERED DOWN WITH SELF-DOUBT
With autosuggestion you say to yourself: "I'm going to quit smoking. It
would be stupid to risk lung cancer or heart disease for a lousy cigarette.
Besides, I'm tired of smoking."
Your conscious attention is upon the resolve to quit. Your conscious begins
raising doubts. You begin to think about the consequences of breaking the
cigarette habit. You wonder about the jitters and whether it's worth it or
not. You begin to rationalize, weighing the "good" and the "bad" and
naturally favoring that which you believe to be the most pleasurable. Your
resolution is subjected to scrutiny by logic and past experience. In the
light of past failures, the conscious mind is forced to admit: "I should quit
smoking, but I wonder if I can."

The autosuggestion has been watered down with self-doubt. It becomes,

"I hope I can give up the cigarette habit." With more rationalizing and
more self-doubt, it eventually becomes, "Oh, what's the use.
WHEN YOU ARGUE WITH YOURSELF, YOU DEFEAT THE PURPOSE
You make the suggestion stronger. "I am definitely going to quit," you tell
yourself determinedly. "I'm not going to fool around this time. I'll use
every bit of will power I've got to lick it. I know the medical researchers
are giving me the facts."
In arguing with itself, the conscious mind must accept the information
offered by the subconscious memory. Whether it wants to admit them or
not, there are the statements from the tobacco industry advertising, the
advice from friends who have told you not to worry about smoking (they
don't), plus your previous doubts about the harmful effects of the
cigarette habit and your ability to cope with it.
The autosuggestion is therefore watered down even further. It becomes,
"It may be harmful to my health to smoke, but I'm not quite sure. And
while I know it wouldn't do any harm to quit, I'm not quite sure that I can
quit. In fact, I probably can't. So why try again anyway?"
THERE CANT BE ANY "FLAWS" IN THE PLAYBACK
To be effective, suggestions must be received under hypnosis without
critical evaluation. There must be no doubt or challenge when they are
given to the subconscious mind.
Lacking the power to reason, the subconscious must then accept them
exactly as they are received. And when recalled from the subconscious
memory, the suggestions are "played back" exactly and are used to form
new logic.
This is the suggestive force of hypnotism. And it cannot be stressed too
strongly that the suggestions must be received without critical evaluation.

If you have ever witnessed a demonstration of hypnotism, you may have

seen the power of a post-hypnotic suggestion. Frequently, for example,
the hypnotist tells his subject that when he is awakened, he will see a $10
bill on the floorbut that he will be unable to pick it up. The hypnotist
then awakens the subject and informs him that he can have the money, if
he can pick it up.
Because of the post-hypnotic suggestion, the person finds that he is
literally unable to lift the $10 bill from the floor.
Can you appreciate now why I have insisted that you do not set the target
date for ending your cigarette habit until at least a week or ten days after
you have read this book and begun the practice of self-hypnosis? The
target date will be established as a post-hypnotic suggestion. If you
establish it in the right way, it will become easy to stop (possibly it would
be better to say that it will be difficult NOT to stop).
YOU COULD STOP IN A MINUTE (IF IT DIDNT MAKE YOU
NERVOUS)
The smoking habit can be stopped instantly with hetero-hypnosis and a
post-hypnotic suggestion that a cigarette will taste so bad that the subject
will refuse to continue smoking it. The subject is told, while in the
hypnotic trance, that when he awakens the cigarettes he smokes will taste
like "burning rubber."
In his awakened state, the subject often reasons that someone has
tampered with his cigarettes. But the same taste of "burning rubber" is in
a new pack and will persist until the post-hypnotic suggestion is removed
or wears away.
But this is absolutely no way to assist a person to rid himself of the
cigarette habit permanently. The habit isn't removedit's only inhibited.
The desire to smoke remains. The frustration of the desire to smoke can
create serious nervous tension.

However, this same powerful suggestive force of post-hypnotic suggestion

can be employed positively during self-hypnosis to change subconscious
feelings toward the smoking habit. With a change of attitude, the desire is
gone and the habit is whipped.
IF YOU BELIEVE YOU CAN, THEN IT'S EASY
It is the failure to recognize the tremendously effective force of the posthypnotic suggestionand a tendency to confuse self-hypnosis with
autosuggestion that make it difficult for some people to appreciate the
powerful influence a person may wield upon himself, to direct his own
efforts, through self-hypnosis.
Just how powerful a force hypnotic suggestion can be was recently
reported in the Journal of the British Society of Medical Hypnotists. During
an experiment in London, a number of soldiers were given tests
measuring the strength of their hand grips. A dynomometer was used to
register the pressure they exerted.
The average grip in the normal awakened state was 101 pounds. The
soldiers were then hypnotized and told that they were "very weak."
Returned to the awakened state, but under the influence of the posthypnotic suggestion, they averaged only 69 pounds. Re-hypnotized and
told they were very strong, they averaged 140 pounds.
The belief that they were strong had raised their strength 40 percent
above normal, while the belief that they were weak reduced it to 30
percent below normal.
Dr. Theodore Xenophon Barber, formerly with the psychology department
of the American University in Washington and now with the laboratory of
social relations at Harvard, commented on the suggestive force of
hypnotism in the following words: "The phenomenon of hypnosis has
always seemed mysterious because it has always been difficult to
understand how belief can bring about such unusual behavior. It seems as
if there must be something more, some unfathomable force or power at
work.

"However, the plain truth is that when a subject is convinced that he is

deaf he behaves as if he is deaf, when convinced he is insensitive to pain,
he can undergo surgery without anesthesia. The 'mysterious force or
power' does not exist."
IT'S HARD TO BELIEVE NOTHING HAPPENS DURING HYPNOSIS
The difficulty most persons have in accepting and practicing the powerful
suggestive force available to them for self-help with self-hypnosis arises
from the fact that during self-hypnosis "nothing happens."
They seem to be disappointed, even puzzled. If such power is available
from self-hypnosis, they say, why don't they feel "knocked out" or
"blacked out"? Why don't they "at least have a funny feeling"?
Hypnosis is a natural phenomenon, not a major operation.
Professor Griffith W. Williams of Rutgers University, says in "Hypnosis in
Perspective": "What happens regularly and frequently often remains
unobserved or unrecognized, so that the trance states in daily life,
especially light ones, occur, pass unnoticed and remain unrecorded.
"When a man is fishing, for example, there is little to distract him. The
river washes over the rocks with a relaxing music. Gradually the water
seems to swell and creep up, while vision becomes slightly blurred.
Often at this point, he will be seen to make a slight jerky motion of the
head and to change his stance. While such an experience is frequently
mentioned, it is seldom recognized that the antecedent conditions are
ideal for mild self-hypnosis."
Don't be disturbed or disappointed if the induction of self-hypnosis
appears to be "almost too easy."

YOU FORM A MENTAL PICTURE OF YOURSELF

In the deliberate employment of self-hypnosis for self-help, the most
effective method is that of visual imagery. You use your conscious mind to
form mental pictures of what you wish to accomplish.
These mental pictures are more easily transferred to the subconscious
memory than are words. They are also more effective in the "play back"
from the memory.
Motivationwhich is how you act, feel and express your attitude toward
thingsis based on the sum total of experiences recorded in the memory.
By giving yourself a new, clear, undistorted picture, free of self-doubt,
showing how you wish to feel and act, you replace under self-hypnosis the
old picture you have concerning yourself with the better one.
Dr. Edward W. Arluck and Dr. Benjamin Galinsky, both New York City
psychologists, reported on an experiment involving hypnosis and visual
imagery in which the subjects were told to picture themselves as being
"more intelligent and more emotionally stable/' The doctors declared that
every person taking part in the experiment responded by becoming more
optimistic and more self-confident.
THEY ALL CLAIM IT'S VISUAL IMAGERY THAT DOES THE TRICK
"Psycho-Cybernetics," a recent book by Dr. Maxwell Matz, is devoted
almost entirely to the theory of developing a new personality by the
employment of mental pictures. He says: "The 'self-image' is the key to
human personality and human behavior. Change the self-image and you
change the personality and the behavior."
J. Louis Orton, the noted British authority on hypnotism, states: "Selfhypnosis consists of the deliberate employment of mental pictures to
influence oneself."
Writing on visual imagery, Dr. S. J. Van Pelt, president of the British
Society of Medical Hypnotists, says: "This writer has found the visual
technique to be one of great value. The patient is instructed, while under

only light hypnosis, to picture himself acting and looking the way he wants
to act and look. In the normal state, he retains the memory and performs
the role."
Dr. Ralph Stolzheise of the University of Washington, with his associates
Dr. Arthur W. Fridlinger and Dr. Edward G. Goodrich, have toured the
United States conducting symposiums for other physicians on the
technique of hypnotism. They report that one of their most successful
experiments has been with instructing overweight persons in the use of
self-hypnosis to picture themselves as slender.
The patients are taught the methods of self-hypnosis, and then told to
change their attitude toward their eating habits by telling themselves: "I
wish to become strong and slender. I am dissatisfied with myself because
of my appearance. Because I wish to become strong and slender, I will
enjoy eating lean meat and leafy vegetables."
PAINT THE PICTURE OF WHAT YOU WANT TO LOOK LIKE
It is this type of visual imagery under self-hypnosis that can rid you,
permanently and painlessly, of the cigarette habit.
You will see yourself physically stronger because you do not smoke.
You will see yourself with a keener sense of taste and smell because you
do not smoke.
You will see yourself with better vision because you do not smoke.
You will see yourself living longer because you do not smoke.
Place these new images and new attitudes in your subconscious mind
through self-hypnosis, and you will experience no difficulty in breaking the
cigarette habit. This is true because hypnosis is the only means of
reaching the subconscious with direct suggestions.
Do you remember Freud's theory"Psychologically, every human being
lives on the basis of the pursuit of happiness The only pleasure one can
derive from displeasure is to subconsciously make that displeasure a
pleasure"?

That's exactly what you're now doing. You're changing your attitude about
what is pleasure and displeasure in smoking, at the sourcewhere
attitudes are formed. In the subconscious.
You are not telling yourself lies; you are not deceiving yourself; there is
no self-deception here. Experience and experiments show that well-being
is almost invariably increased considerably when the cigarette habit is
licked. You will feel better physically. Your taste will be keener. Your eyes
will not be adversely affected by cigarettes.
Your chances of living longer are bettered, according to almost every
shred of medical evidence we can find. Your chances of avoiding cancer
are going to be enhanced. Your chances of avoiding coronary artery
disease are going to be improved.
Prescott Lecky, writing on the self-image, says: "The subconscious mind
acts like an 'electronic brain, It comes up with the answers from the data
that is fed into it. Feed it negative information and you'll get negative
answers. Feed it positive information and the answers will be positive."
Give your subconscious mind the positive information that you are
finished with the tobacco habit forever. Post-hypnotic suggestion will take
over, and you will discover that all your previous fears, doubts, and
uncertainties about the cigarette habit will have vanished.

CHAPTER EIGHT
You are ready now to receive instruction in the method of placing powerful
"visual images" in your subconscious.
The only thing that can hinder your initial effort is fear. Fear creates a
state of anxiety in the conscious mind, and keeps it alerted. With the
conscious mind on the alert, the threshold of critical evaluation is raised.
There can then be no direct contact with the subconscious mind.
Conversely, expectancy greatly aids the acceptance of a suggestion. Don't
be afraid to induce self-hypnosis. Instead, expect to succeed. And you
will.

YOU HAVE EVERY RIGHT TO HELP YOURSELF

Sometimes people react to hypnosis by saying, "I may be fooling with
something bigger than I am." There's a hesitancy based on the fear of the
unknown.
But by now you should be aware that there isn't anything any more
abnormal about accepting your own suggestions, for your own good,
uncritically, than there is in accepting suggestions from the cigarette
advertisers, to keep you on the habit, uncritically.
There is no magic or mysticism in hypnosis. So why be afraid of it? You
have every right to study your own behavior, and every right to use every
means at your disposal to form your attitudes and motivation along the
lines you choose.
There is no more reason for the average person to remain unaware of the
psychology of his instincts, or ignorant of the behavior pattern of his
subconscious mind, than there is for him to be unaware of the importance
of personal cleanliness.
The pursuit of self-knowledge is not only pleasure-able, but the means to
a longer and more enjoyable life.
AT HOME AND IN BED IS A GOOD PLACE
All that is required in the way of environment for inducing self-hypnosis is
a comfortable chair, a quiet and not-too-brightly lighted room, and the
assurance of being undisturbed.
Many people find themselves best able to induce self-hypnosis while in
bed. Then, at the completion of self-hypnosis, they drop right off to sleep.
If you find this convenient, I would recommend it.
The directions you give to yourself need not be spoken aloud, and should
not be given by rote from those printed here. They should be phrased in
your own words, with only the thought and idea expressed.

REMEMBER, IT'S SUGGESTION, WITHOUT CRITICAL EVALUATION

If you hope to induce hypnosis and gain the powerful influence of the
post-hypnotic suggestion, you will have to remember that there is a vast
difference between a suggestion and a command. That difference has
been succinctly explained by Dr. Ainslie Meares, distinguished president of
the International Society for Clinical and Experimental Hypnosis:
"It must be emphasized that tie suggestion is not a matter of the logical
intellectual process working in a lesser degree. It is completely different.
Suggestion is the process which determines the uncritical acceptance of
an idea. It must be made in such a way as to not invite critical
evaluation."
As you are making the suggestions to yourself to induce self-hypnosis,
keep in mind that the response is to come from the subconscious. Do not
make the response a conscious effort.
For example, when you drink from a glass, the conscious mind determines
that you will drink. The subconscious mind takes over the automatic
movements involved in reaching for the glass, bringing it to your lips,
swallowing, and returning the glass to the table.
That is the way it should be when you induce self-hypnosis. The conscious
mind issues the direction, but the subconscious mind responds with
whatever muscular responses are desired.
THE METHOD IS A STANDARD PROCEDURE, A PROVEN METHOD
The technique of inducing self-hypnosis begins with deliberate relaxation
of the body musclesa perfectly normal phenomenon that takes place
every time you go to sleep.
There's only one difference. When you reach the point where you would
normally allow your conscious mind to rest and fall asleep, you will now
give yourself instructions that youve rehearsed once or twice in general
terms. These instructions will be absorbed and acted upon by the
subconscious mind.

Our method of attaining body relaxation will be one used by most expert
hypnotists and hypno-therapists. Commenting on my method, Leonard E.
Levin said in "Hypnosis Quarterly": "The mechanics of inducing the selfhypnotic state are not new or essentially disparate from most standard
works. If anything, it is a simplified version of a proven method. The
implanting of suggestion is the paramount aim, not trance depth."
Induce self-hypnosis as follows: Lower the lights or turn them out, make
certain there will be no distractions, lie down in a comfortable position on
the bed, and close your eyes. It is of extreme importance that you are
completely comfortable, for it is impossible to relax if you are holding your
body in a position that requires muscle tension.
Say to yourself: "I am now going to relax every muscle in my body . . .
starting from my feet. . . and going up through my head . . . every muscle
will relax and become limp .. . loose and limp."
Take three deep breaths. Count to yourself as you inhale: "One . . . two . .
. three . . . four . . . five . . . six. . . ." Exhale and count "one . . . two . . .
three. . . ." Breathe normally and deeply, as you do in sleep, when the
span of time increases between inhaling and exhaling.
That is all you will ever need do to induce self-hypnosis. Does it sound too
simple? Far too easy? Were you expecting some complicated ritual? Well,
that's all there is to itwith this one condition. It works IF you can relax!
There is absolutely no necessityindeed, it is not even desirableto reach
the "trance" state required in hetero-hypnosis. With self-hypnosis, you are
both hypnotist and subject. Your conscious mind remains alert, but with
its attention limited; and thus you can give your subconscious positive and
forceful suggestions.
Relaxation is the answer. That's all there is to it. No tricks. No magic. No
complicated rituals.

One word of warning. You may not believe your ability to reach this state
of self-hypnosis. At first you may insist upon some proof, and you may
demand actual evidence that you can examine. If this should be the case,
it merely means that your conscious mind is functioning, questioning and
doubting, because as yet, despite the evidence offered, you haven't
accepted the idea of self-hypnosis.
Reluctantly I am going to include in the Appendix some tests you can
make, if you should insist upon them. I say "reluctantly" because too
often an individual becomes so involved in the ritual of relaxation that he
defeats himself. He may feel that if he can't produce some "sensation" of
hypnosis, he hasn't achieved self-hypnosis.
Consciously probing, doubting, worrying, questioning and examining
these are the only things that can keep you from reaching a state of selfhypnosis and its benefits.
Let me repeatfor emphasis, and with the sincere hope that from the
evidence you've received so far you will accept itthat all you need to do
to induce self-hypnosis to the degree necessary to influence yourself with
self-suggestions is to take deep, deep breaths and relax your body.
Breathe deeply, counting to yourself: "One . . . two . . . three . . . four . . .
five six . . ." Exhale, as you tell yourself you are relaxing all over,
counting, "one . . . two . . . three . . ."
For the next few nights, when you go to sleep, make yourself comfortable
and then go through a "countdown" that will blast away the cigarette
habit. With words that fit you, your needs and your personality, offer
yourself suggestions like these:
"Ten . . . I'm relaxed, limp . . . comfortable . . . relaxed ... breathing
deeply . .. relaxed.. . . Nine . . . I'm going to take three deep breaths . . .
they make me feel better.... Eight... Now I feel more relaxed ... no
tensions ... body is limp.... Seven . .. They clear my head, relax my arms
and hands and legs and feet... good ... limp ... relaxed ... head is clear. . .

. Six . . . three deep breaths. . . . Five ... I see myself relaxed,

no

longer

and

have to smoke . . . feel better that way . . . breathe better,

see better . . . not in knots . . . relaxed . . . limp ... no tensions.... Four ...
have something better to do than smoking . . . breathing deeply ...
clearing my head ... wiping out tension ... relaxed . . . sleep better tonight
. . . feel better tomorrow . . . limp . . . relaxed. . . . Three ... no need to
smoke. . . . Two . . . limp . .. relaxed . . . feel better . . . taking deep
breaths . . . body feels cleaner. . . . One . . . relaxed . . . limp . . . muscles
resting... breathing deeply ... soothing.... Zero ... breathing deeply ...
limp .. . limp . .. limp."
WHAT IF YOU CANT DO THIS?
"But I can't relax," you may say after your first effort. "I feel all tied up
and jittery."
That's because you are trying too hard. Relaxation is the result of no
effort. Just let yourself go. If you are expecting something to happen, you
are going to hold yourself tense, waiting for it to happen.
Expectation has a powerful influence on the conscious mind. If you expect
something to happen, you don't question it when it does happen because
it takes place as expected. If you expect to achieve self-hypnosis and its
benefits, you will surely receive them. If you concentrate your expectation
upon receiving "sensations," then your expectation is being focused in the
wrong direction.
When you flop on the davenport to watch television, you relax. You are
only expecting to be relaxed and entertained. Nevertheless, the
suggestions in the commercials get through to you. Expect to relax, and
nothing more.
Many of us have been preconditioned to the idea that we can only be
successful in an effort if we "will" ourselves to do it. This, of course, is a
fallacy. The more skillful a person becomes in any endeavor, the more
automatic it is and the less conscious attention is needed to direct it.

Conscious effort (will power) is applied only in the initial stage to practice
imitation. Proof of this can be had from almost any effort from using a
typewriter or playing golf to the surgeon's skill with a scalpel.
When skill is acquired, conscious attention to the actions involved are no
longer required. The conscious mind only directs the skill along the line
desired.
If you can examine any of your personal skills such as dancing, playing
golf or driving a caryou will recall that as long as you were "trying hard"
(exerting will power) you were tense and possibly nervous.
Make a direct application of this to self-hypnosis and you will see that
there is no way you can "will" yourself to relax. The use of will power
requires conscious attention and creates muscle tension. If you are
probing, doubting, worrying, questioning and examiningyou will defeat
yourself in achieving self-hypnosis, just as the tense golfer fails and just
as the self-conscious dancer has difficulty following the rhythm of the
music.
SOME PEOPLE HAVE TROUBLE RELAXING
If you're one of those folks who can't loosen up ever, odds are that you're
also a very heavy smoker. The chances also are that you mentally
chastise yourself for excessive smoking, and that this too is just another
one of the many things that acts to make you increasingly tense and
increasingly unable to relax.
Your case, you will be glad to know, is far from hopeless.
All it means is that you'll have to do a little more work than the next
fellow. You'll have to talk yourself to sleep, so to speak, for several nights
in a row; you'll have to learn almost muscle by muscle to relax your body.
Most of us don't need to do this. For most of us, the instructions you'll
have to read will be unnecessary.
And so your short course in relaxation appears in the Appendix.

If you "just can't relax," read the Appendix now, please, and practice the
suggestions in it.
Then come back and join the rest of us.
Now use visual imagery to implant new, helpful, powerful images in your
subconscious mind.
With eyes closed and your body relaxed, you see yourself as being
healthier, happier ... and even a bit wealthier, because you do not smoke.
You visualize yourself with a new, keener sense of taste and smell.
You have the image of yourself with a new zest for living and better vision
because you do not smoke.
You can see yourself as living longer, less likely to succumb to painful
disease or crippling illnesses.
See yourself in a crowd. The others are smoking, but you are not. You tell
yourself that you do not need a cigarette to occupy your hands or your
mind. You don't need a smoldering crutch to lean upon. You feel a little
proud, and know that the others secretly admire you for doing what they
have failed to do.
You know that you smoked previously for a concentration break ... for
relaxation. You also know that there is nothing in the smoke of tobacco
that will relax the tissues physiologically. You have a warm, pleasant
sensation and a feeling of well-beingbecause you are through with
smoking and tobacco forever.
Go over this new mental picture of yourself a number of times. Add to it
those things you know about yourself which will be improved; give
yourself a feeling of self-satisfaction from your ability to resist the tobacco
habit.
Play the new role you have created for yourself as you would if you were
acting it out in a play. Visualize yourself telling others how easy it is to

quit smoking, without the "big jitters" or constant craving. Portray

yourself as you would like to be, free from smoking forever.
The suggestions you give yourself under hypnosis should be carefully
planned beforehand. You should know exactly what is to go into your
subconscious mind.
Tell yourself why you are quitting. Tell yourself, without any doubt, that
you would rather believe in the integrity and ethics of the medical
researchers than in the "double talk" of the cigarette industry's
advertising.
Make it plain to yourself why you are never going to smoke again.
Tell yourself that you aren't afraid this time. You know you've got it licked.
You know you've got it licked because this time you understand what is
involved in the habit, and what it requires to break a habit.
Tell yourself forcefully that you will not become nervous, tense or irritable
because there's just no need for it. You know that your mind controls your
nerves, and you are perfectly capable of controlling your own mind.

CHAPTER NINE
"The impossible we can do today. The miraculous takes a little longer."
Signs carrying that message became popular during World War II, and the
message is equally appropriate for your private war with the cigarette
habit.
With our almost-absurdly simple but highly effective method of selfsuggestion, you will be able to change your attitude toward smoking. You
will be able to do the impossible; you will be able to quit. The "visual
image" technique does part of the job; the new habit you learn in this
chapter does the rest. You strengthen both by "talking back."
Now you will discover a new way to give yourself frequent, meaningful
"concentration breaks." They must eradicate tension, satisfactorily and
swiftly. They must also be powerful enough to replace immediately the

quick-release-from-pressure sensation that you developed during your

years of smoking when you paused to light a cigarette. And finally, these
new "concentration breaks" must be able to conquer temptation.
That's the "miraculous," and it will "take a little longer." And that's why
I've been asking you not to stop smoking immediately, but to set a target
date a week or ten days in the future.
Realize, please, that some of your best friends will not want you to stop
smoking. Your achievement, they will unconsciously feel, belittles them.
You have the "will power," theyll decide, which they apparently lack. And
so they'll be tempting youperhaps consciously, perhaps unconsciously
to start smoking again.
FOR A WHILE, YOU'LL BE TEMPTED
You'll still live in a world of cigarettes. My book and your decision aren't
going to stop the barrage of advertising; there are millions of smokers,
and most of them will continue to smoke. A best-seller sells from 50,000
to 100,000 copies.
And, being human, you'll have crises. Domestic problems. Job problems.
Difficulties always arise, and sooner or later there'll be one that throws
you so completely that you'll reach out for a crutch. And that crutch could
quite easily be a cigarette. I've known people who stopped smoking for
eight or nine years, and then began again as the result of outer conflict or
inner turmoil, or both.
For all these reasons, then, you should perfect a new way to give yourself
release from tension before you crush out your last cigarette and call it
quits for good.
We begin with two interesting, opposing facts. The first is that neither of
us can deny the feeling of relaxation and the respite from tension that
comes from smoking. The second and contradictory fact is that not one of
the many elements in a cigarette has the chemical qualities able to reduce

tension or induce relaxation. Quite to the contrary: every cigarette

contains irritants and at least one potentially dangerous stimulant.
If you can remember back to the very first time you smoked, you'll
remember that your first cigarette didn't relax you. It probably made you
dizzy and it quite possibly produced turning, churning sensations in your
stomach.
If you've ever quit smoking for more than forty-eight hours, you probably
experienced similar dizziness and slight nausea when you began to smoke
again.
NO WONDER YOU BECOME DIZZY!
The dizziness you feel from smokinguntil you become accustomed to
cigarettes, that isresults from the contraction of your blood vessels. The
flow of blood to your brain is thereby diminished until your heart begins to
beat faster and pump harder.
If less blood reaches your brain, less oxygen reaches it. Dizziness is the
first symptom of the desperate danger in this situation. The nausea comes
from the strenuousand life savingeffort your system is making to
throw off the poisons you've just inhaled.

The release from tension you gain through smoking, then, is psychological
and not physiological. It comes from the fact that you have interrupted
one thought sequence with another that is "dependable." You've moved
from unknowns to knowns. From a problem, perhaps, to a comfortable
and habitual ritual. You've shifted your attention; the gears of your
emotions are momentarily out of "drive" and are briefly in "neutral."
Consequently and undeniably, there is release.
Fortunately, however, there are other ways to obtain release, relief,
relaxation. Once you understand the dynamics and anatomy of tension,
you recognize their virtues.

Have you ever had a "charley horse"? That terrible ache in your leg that
temporarily immobilizes you? You undoubtedly know that this common
condition is caused by overstretching a muscle.
When the muscle is stretched too far, it compensates by over-contracting,
and it may not return to normal until a day or two of unpleasantness have
been endured.
Tension is, technically speaking, a similar muscle spasm in which a
skeletal muscle contracts and cannot be voluntarily relaxed. The condition
can arise from physical causessitting in a draft, overwork, overexercising, working in a continuously cramped position or from mental
causes. Youve heard of people being "scared stiff," and often the phrase
is precisely descriptive.
WHEN YOUR BODY IS TENSE, YOU'RE LIKE A COILED SPRING
Fear and uncertainty and pressure are mental conditions, but they bring
about physical results. When your mind foresees an actual or fancied
harmful experience, your muscles are held in readiness for "fight or
flight." The muscles of your body are taut. The tension, in short, is not
just in your mind; your entire body tightens.
Each of us has an extraordinary communications system in our bodies, but
even our exceptional network has its limitations. Sometimes it cannot
distinguish, for example, between types of concentration.
You are in a jungle, let us say. You hear a strange noise. You rivet your
eyes on the spot where the leaves rustled and the twigs snapped. Your
muscles tighten.
But let us say that you are at your desk, working on a business problem.
Your attention is riveted on questions of profit and loss. Your muscles
tighten.
Or you're playing a game of chess, and you think that if you advance your
queen pawn, then on the next move take his knight, then on the next

sacrifice your bishop, then move your queen to the fourth rank, you'll
mate your opponent. Again your muscles tighten.
But here's an interesting point. Let's imagine that the jungle noise you
heard was caused by nothing but a silly little frog. And let's assume that
while you were working at your desk, you suddenly realized that the
profits this year were going to be bigger than ever beforea walloping
twenty percent after taxes. And, by golly, you did move your queen to the
fourth rank, and you did checkmate your opponent.
In each case your mind would send out a message. "Hey, there,
muscleseverything's jake. Relax!"
My serious point is this. What is popularly known as "tension" or "nerves"
is the foreshortening of a muscle or muscles. The mind is holding that
muscle or those muscles in readiness. And the only thing that
will bring about muscle relaxation is a direct command from the mind.
YOU CANT USE MUSCLES TO RELAX MUSCLES
We can express this fact in another fashion: Nervousness and tension are
conditions of the mind, not the body. So far as modern laboratory
examination can discover, even the nervous systems of neurotics and
psychotics are perfectly healthy, and are not starved or depleted or
exhausted or altered in cell structure.
Tension, then, is an expression of emotion and concentration as well as a
physical reaction to certain unusual physical conditions. When it is the
result of emotion and concentration, tension will cease on command of the
mind.
Sometimes, as a matter of fact, the mind doesn't even have to issue a
specific command. Indeed, it usually does not. Our bodies employ signal
systems of various sorts, systems that really aren't too different from the
lights and blinkers and semaphores and symbols used by railroad men.

You probably employ many "signals" in your daily living, shorthand ways
to tell your body to relax. Perhaps you loosen your tie. Or kick off your
shoes. Or open your belt. Or flop in a chair instead of sitting in a chair.
One signal which I know you use is lighting a cigarette.
But it's only one signal from among a great number of possibilities, isn't
it? And since it sort of contradicts itself by robbing your brain of oxygen
and blood, and making your heart work harder, and setting your stomach
up against a deadly foe, it isn't necessarily the best possible signal, is it?
HERE'S A NEW SIGNAL
When I was a kid, people were always telling me to "take a deep breath."
The football coach would admit that a pile-up of squirming, flailing bodies
was a somewhat frightening sight. "But," he'd say, "take a deep breath
and plunge in."
When my father taught me to dive, he said: "Take a deep breath, and
jump right in."
Many of my teachers used to say that, too. "Take a deep breath, and dive
right in." And there I'd be, up to my ears in work.
As you know, a great many medical truths are to be found in folk sayings,
and the value of a deep breath is one such truth. A deep breath gets
additional oxygen into the lungs.
Not just one deep breathbut three deep breaths constitute my
substitute for smoking when I need a "concentration break."
Yes, I admit it. Deep breaths aren't exciting. No one will ever write a
popular song about "Six Deep Breaths in the Dark."
But . . . they are the magic that will enable you to live instead of exist.
When coupled with the power of self-hypnosis, they'll be a source of
energy. Those pedestrian, dull, unexciting deep breaths will make it
possible for you to quit smoking foreverpainlessly!

AND THEY DO MORE THAN HELP YOU STOP SMOKING

They're going to do more than that. They're going to relax you. They're
going to eliminate grinding tension.
Throughout our day, we find ourselves in situations that must,
physiologically, make us feel fatigued, tight, stale. If we're at a desk, we
may bend over our work. If we're reading, we may slump in our chair. We
may sit or stand in a stoop-shouldered posture. We may lean forward,
gripping the steering-wheel of our car.
All these things indirectly diminish the amount of air we breathe into our
lungs; they make it less comfortable for us to breathe deeply. Try it for
yourself right now: when your shoulders go forward and your neck and
head bend forward, you simply cannot breathe deeply without causing
yourself discomfort.
If you don't get enough oxygen into those poor cramped lungs, then your
body falters in its job of burning up waste materials. And if that happens,
you must feel "stale," "achey," "cramped."
And so there is a sound physical reason for using three deep, deep
breaths in our battle against the cigarette habit.
Even if you did nothing else after reading this book . . . even if you
continued to inhale and exhale all those irritants and poisons ... even if
you continued to smoke excessivelyyou'd nevertheless feel a lot better if
you could teach yourself to punctuate your day with deep breaths. But
let's hope that you won't settle for that. It's not just that you don't want
to become another statistic that will someday convince someone else that
the cigarette habit is not exactly healthy. The big point is that not
smoking will make you a new personmore energetic, far healthier, a
more effective worker, a brighter personality.
You have learned to "plant impressions" in your subconscious mind
images of yourself as happier, healthier, and now able to resist the old,
harmful urge to smoke. You must also teach your subconscious mind that

the "three deep breath" technique will enable you to ignore a momentary
desire to hold a cigarette and puff on it.
Before you go to sleep, relax your body from top to bottom. See yourself
walking into a room where many people are smoking; suddenly you feel
the urge to smoke, too. Instead, you quietly take three deep breaths. You
smile and shake your head. "No cigarette for me, thanks."
Think to yourself: "When habit makes me want to reach for a cigarette, I'll
take three deep breaths instead. I won't want that cigarette. I won't be
breathing poisons into my lungs, because the three deep breaths relax me
and ease my tensions."
Think about those deep breaths as you fall asleep. Get into the habit of an
occasional "deep breath countdown." It might go this way:
"As I count from ten to zero, I'm going to relax . . . and review . . . and
understandwhy three deep breaths will help me whip the cigarette habit.
Tenthree deep breaths give me vigor . . . I breathe deeply and feel
stronger ... I don't need a crutch . . . Nine ... a deep breath gets me over
worry and tension . . . I'm relaxed ... a cigarette would harm me, not help
me . . . each time I breathe deeply I feel stronger, more at ease . . . Eight
. . . three deep breaths make me lose any desire to smoke . . . Seven . . .
I'm breathing deeply, and I don't want a cigarette ... Six ... if I ever want
to smoke again, I'll take three deep breaths instead ... then I won't want
to smoke .. . I'll never want to smoke again . . . I'm going to feel better
and be better . . . I'm going to think better and sleep better . . . breathing
deeply, like this . . . Five . . . deep breaths make my feelings of tension
disappear . . . Four ... I feel more relaxed now, just breathing deeply . . .
Three . . . I'll sleep well tonight, because I breathe deeply ... Two ... deep,
deep breaths ... feel better ... don't want to smoke . . . One . . . deep
breaths take away any desire to smoke . . . Zero . . . I'm relaxed ... at
ease . . . feel no tensions . . . just breathing deeply."

Do this frequently, and it will become almost as powerful as a reflex

reaction; indeed, it will become a reflex after a while. It is your most
important new technique.
How, then, do we use our new technique? It will become our response to
all those things that used to stimulate the then-irresistible desire to
smoke. There are times when it will be necessary for you to fight the old
compulsion to reach for a cigarette. When you have the urge, stop for just
a moment:
Remind yourself that it's a concentration break that you need . . .
Remind yourself that there are better ways to relieve tension . . .
Breathe deeply, three times. And shift your mental focus for a moment.
Think of something else. Something pleasant. Something nice. Something
good. Then, briskly, swing your mind right back to whatever you'd been
doing before you took that three-second break.
The urge to smoke will have passed. And the good new oxygen in your
lungs will have pepped you up.
Yes, the urge to smoke will have passed!
Eventually youll not feel that urge more than once in four or five months.
In the first few weeks, however, you may feel it more often. When you do,
take your "concentration break." No one notices a deep breath no one,
that is, except you; and you benefit from it.
YOU FOLLOW THE "DEEP BREATHS" WITH POST-HYPNOTIC
SUGGESTIONS
When youve relaxed and completed your "deep-breathing countdown," be
sure to give yourself this suggestion: "At any time I take three deep
breaths I can, if I desire, place myself in a state of light hypnosis."

This is a post-hypnotic suggestion. You should give it to yourself every

time you practice and induce self-hypnosis, for repetition establishes it as
a stimulus for a preconditioned response.
The three deep breaths will stimulate a habit, which you can practice as
"instantaneous hypnosis" in the three deep breaths for the concentration
break. The breathing stimulates the response, just as the smell of coffee
in the morning stimulates your desire for it or more to the point, just as
seeing and hearing about cigarettes now stimulate the habit of smoking.
The three deep breaths are your substitute stimulus and the concentration
break is your substitute habit.
Now, can you see why from the very start I have insisted that you do not
hurry your resolve to break the smoking habit? And why I have asked that
you set a target date at least a week or ten days in advance? It is because
this preconditioning for "instant hypnosis" in the concentration break must
be thoroughly established as a habit that will respond automatically to the
three deep breaths.
When you take the three deep breaths for "instantaneous hypnosis" in the
concentration break, all the things you have implanted in the
subconscious mind will not respond in complete detail. They will have
been formed into an "attitude response" to die stimulus.
You might be surprised as to how many of these attitudes you now have,
of which you are unaware, that respond to stimuli. And how effective they
are in controlling your reactions and emotions.
Without elaborating or attaching any particular significance to the words,
what is your automatic response to such words as, Democrat . . .
Republican . . . Communist . . . left . . . right . . . red . . . pink . . . sex . . .
liquor . . . drugs. Depending upon the preconditioning, various persons
will have a variety of reactions to the words.
Unless you are aware of the functioning of the subconscious mind, of how
habit patterns are formed, and how they respond automatically to certain

stimuliit might be pretty difficult to believe that you could substitute the
habit of taking three deep breaths for the cigarette habit and receive the
sameor more satisfaction from it.
But you know now that one physical part of smoking is the "concentration
break" it provides. Three deep breaths do this better, and without harmful
aftereffects.
You know that you may have been influenced and possibly "hypnotized"
by the glittering generalities of cigarette advertisements. Now you can
effectively combat these by asking: How come? Says who? So what?
You know all these thingsbut knowing them is not enough, until you
have practiced. You didn't score well immediately after knowing the rules
of golf, and you didn't drive a car confidently after having been told how it
was done. You gain skill and establish a habit through practice.
A week or ten days isn't very long to establish a new attitude and a new
habit to replace the habit you've practiced as long as the smoking habit.
With the use of self-hypnosis, it can be done quickly because you are
going directly to the subconscious where you can rid your mind of the old
habit and attitude and implant the new habit and attitude by the most
effective and quickest known means.
Set your target date and begin practicing. This means a session of selfhypnosis every night to establish the new attitude. It means talking back
to every form of cigarette advertising you see. It means examining
yourself and your motives each time you light up a cigarette.
Only one thing can defeat youand that's failure to practice.
WHY HAVE THERE BEEN A FEW FAILURES?
Of those who have failed (and the percentage is small) one complaint has
been that they didn't know what to do with the time or the physical action
previously used in lighting and smoking a cigarette. They failed to
understand the importance of the concentration break.

Others have said that in a crowd, and particularly after only a few days'
trial, they missed smoking. They failed in understanding the pseudoprestige of smoking.
Some have said that the smell of cigarette smoke tempted them back to
smoking. They hadn't sufficiently established the stimulus of clean, sweet
air as a response to the habit of not smoking.
A few have said, "Who cares?" They deliberately closed their minds to the
consequences, and are the type of people who are afraid to entertain the
thought of failure.
In every case where there has been a failure (and again I emphasize that
they have been few), it was caused, I feel, by a hurry to stop smoking
before the preconditioning process with self-hypnosis had been
completed. Actually, one can hardly argue with this since the stronger
preconditioning will take precedence in any circumstance.
Just remember, as you begin, that the only known way to rid oneself of an
unwanted habit is to substitute a new habit in the place of the old one.
The nail-biter who fails once, and finds himself nibbling at his nails,
doesn't have to give up his resolve to quit. You don't stop driving if you
happened to have an accident. And the golfer with a slice in his drive
needn't feel his game is ruined forever. Practice will improve any habit or
skill.
I'd like you to succeed on the first time you try, and establish once and for
all that you can whip the cigarette habit. Unfortunately, I cannot tell how
diligently you may practice, or how strongly you desire to quit smoking. I
don't know how susceptible to self-suggestion you are. I don't even know
your age, or whether you are male or female (not that it makes much
difference ).
POSSIBLY YOU'LL STOP THIS WEEKEND
I have arbitrarily set a target date between a week and ten days. Maybe,
if you find it difficult to relax and accept your own self-suggestions, it may

take a while longer than that. On the other hand, you may have pretty
well sold yourself, even before you picked up this book, that you were
going to quit. You may be ready by tomorrow night.
But there is one thing I am sure of. I am sure of it because it is proved in
every law of psychology. When you have established your new mental
habit pattern with self-hypnosis, and when you have practiced the three
deep breaths to stimulate itnothing can defeat you. You've got to
succeed, because the primary law of psychology, beginning with the most
primitive urges of survival, is that a stimulus to the deepest
preconditioning must take precedence over any other habit pattern.

CHAPTER TEN
Well, there you have it.
The rest is up to you. You now know how to change your attitude toward
smoking. And you know how to substitute the habit of relaxation for the
habit of smoking. And that's all you need to know.
You can now set a date. Give yourself a week or ten days in which to
practice the principles of self-hypnosis and practice, please. Just reading
the material isn't enough. You can't repair something simply by reading
the directionsyou have to carry them out.
Learn how to take a "three-second breathing break," and try it frequently.
BUT DO NOT STOP SMOKING UNTIL TARGET DATE. Don't even cut down.
For reasons that we've examined and understood, most methods of
breaking the cigarette habit do not work and cannot work because they do
not and cannot get to that level of your mind where patterns of habit
operate automatically. If you try to stop two minutes from now, you're
almost certain to fail again. Failure breeds failure. Youll make it just that
much harder ever to break the tobacco habit.
Set the dateand make it an ordinary day. Not a special holiday, not a
day when there'll be parties and whoop-de-do.

Don't discuss your plans with anyone else. If you do, they'll be coming at
you from all sides. They haven't been able to shake the habit, and
unconsciously they won't want you to beat it either.
Your target date is a private affair, and if you are not sure that you've
mastered the techniques of self-suggestion, you ought to be able to delay
"target day" for another day or two (but no more than that!).
Between now and target date, "talk back" to the advertisers. Don't read
hastily or listen carelessly; examine their claims and promises and slogans
intently. Finish their sentences for them. Quote statistics back to the
copywriters and the announcers. If they tell you that the smoke of their
cigarette is as icy as a mint frappe, test their claim. Hot smoke is hot
smoke, and not even the finest photography and advertising copy can
change that fact. Don't let a false claim slip by you. You're fighting a
deadly important fight against deadly diseases.
You'll probably begin to lose your taste for cigarettes before target date.
You'll begin to realize that there are very few cigarettes each day that
afford you very much pleasure. You'll begin to look forward to stopping.
Instead of worrying about what's going to happen when you stop, you'll
grow impatient for target date to come.
You won't have the jitters. If anything, you're going to be a far more
relaxed and relaxing person once you stop.
You won't start to gobble up sweets and other food substitutes. You'll
have a good new habit that doesn't add weightjust ease.
If the urge ever returns, you can eradicate it quickly and easily with selfsuggestion. If you "slip" and do happen to smoke a cigarette or two, that
need not be the signal to start burning them up again at the rate of a
pack or two a day. All it means is that you'll want to spend a few minutes
a night for the next few nights reinforcing the sound decision you did
make and did successfully carry out for a while.
But the odds are that you won't slip.

You're going to enjoy your new self. And the nicest thing is this: when you
give up smoking, you are no longer committing suicide on die installment
plan.
APPENDIX
Special Instructions for the One Reader in Ten Who
Cannot Achieve Easy Relaxation
If you're one of the few who "just can't relax," what can you do about it?
The technique usually associated with the induction of hypnosis is actually
instruction on how to relax. It serves no other purpose than to get the
body relaxed so that the conscious mind will be relaxed.
If you can relax, if you can "let yourself go" and feel limp all overskip
the following instructions on how
to relax. And forget about any tests. Give yourself the positive, powerful
suggestions needed to enable you to break the cigarette habit, and they
will start at once forming a new attitude and habit in the subconscious.
However, if you are one of those folks who has trouble going to sleep
within a short time after going to bed, if you get leg cramps, neck aches
and itches that keep you awake, then you will need to practice a method
to get your body relaxed.
Don't worry about it. Relaxing is a habit and can be acquired, and it will
respond to stimuli, through practice. It shouldn't take you long to acquire
a habit of relaxing so that you will be able to induce self-hypnosis quickly.
And as a bonus, you will be through with insomnia forever.
The first thing to do, after you are in bed and ready to induce selfhypnosis, is to check over your body and see where you are holding
yourself taut.
One readily recognizable checkpoint is your hands and arms. If there is
any rigidity there, you'll know you aren't relaxed. You shouldn't be

"hugging" the pillow and you should not have your fists clenched. When
the arm is relaxed, there's a slight crook at the elbow and wrists, and the
palm of the hand is slightly cupped. The fingers are slightly curled.
The way to relax any part of the body is to concentrate your attention
upon it. By this time, you should be aware of the reason. The conscious
mind can hold only one thought at a time. If it is concentrated upon
relaxing the muscles, it can't be concerned with anything else. As the
muscles relax, the mind relaxes.
It is impossible to be physically tense and mentally relaxed, or mentally
relaxed and physically tense. Relaxation and tension work in unison
between the mind and the tissue.
For example, if you wish to relax the right arm begin by concentrating
your attention upon the hand. Picture it in your mind, if you can, and say
to yourself: "The fingers of my right hand are relaxing . . . going limp . . .
relaxed . . . becoming more limp . . . more relaxed." Let the muscles go.
Let the hand rest heavily.
Say to yourself, "I feel my hand becoming completely limp . .. relaxed ...
heavy ... more relaxed ... more limp . . . more heavy."
When your hand becomes limp, heavy and relaxed and it will become
limp, because you will accept your own self-suggestionsfocus your
attention upon the wrist. "My wrist is becoming relaxed .. . limp . . . heavy
. .. more relaxed . . . more limp .. . more heavy . . . growing heavier and
heavier . . . more limp . . . more relaxed."
Take your time. Do not hurry any phase of relaxing the muscles. Assist
yourself in relaxing by occasionally taking three deep breaths, counting to
yourself as you inhale, "One . . . two . . . three . . . four . . . five . . . six."
Exhale, relaxing more, "One . . . two . . . three."
Bring your attention up to the forearmthe elbow and finally all the way
up to the shoulder. Suggest to yourself the feeling that your hand and

arm are heavy heavy as lead weights, so heavy and relaxed that you
couldn't move them even if you wished to. Do not make the effort at this
time to prove that they are so heavy you cannot move them. Accept it as
a fact. If you can keep from consciously challenging this feeling, you have
taken a long step toward relaxation and self-suggestion under selfhypnosis.
If your legs feel cramped, your back taut or your neck stiff, use the same
method of concentrating your attention upon that part of the body and
suggesting relaxation until it becomes relaxed.
Leg cramps, stiff neck, or back pains that keep a person from relaxing or
sleeping are sometimes caused by the conscious mind holding the muscles
in readiness. When the muscles are overextended or exhausted, they
signal pain, asking for relief. This alerts the conscious mind even more, for
it now becomes concerned that it can't go to sleep, even though it needs
and desires sleep. The anxiety creates more tension, and it becomes a
vicious circle. Concentrate the mind upon relaxing the muscles. The more
the muscles relax, the more the mind relaxes.
Now, just to be certain that you understand the method of relaxing, let's
go over it once again, this time with the right leg.
Turn your attention to the right foot. Visualize it, concentrate upon it.
Suggest to yourself that the foot is becoming relaxed and heavy. Let the
foot hang heavy, loose and limp. Tell yourself, as you do so, that
"relaxation is creeping up from my foot through my ankle . . . the ankle is
becoming relaxed . . . loose . . . limp . . . heavy . . . more relaxed . ..
more heavy . . . more and more relaxed .. . completely relaxed.
Continue to breathe normally and deeply. If you should start to feel
fidgety, once again take three deep breaths, counting to yourself as you
inhale and exhale.

Give yourself the instructions in a slow, deliberate manner. It is well to

time them in short phrases to coincide with the rhythm of your breathing.
It helps to establish the rhythm of deep breathing.
Try not to be distracted by outside sounds or stray thoughts. Your
complete attention should be on that part of the body you wish to relax. It
helps to "see" it in your mind's eye, if you are one of those persons who
can visualize.
Bring your attention up to the calf of the leg. Say to yourself, "relaxed . . .
growing heavy . . . becoming limp ... more limp .. . more heavy .. . more
relaxed." Continue to concentrate upon the calf of your leg until it feels so
limp and heavy that you would be unable to move it. When this takes
place, shift your attention to the knee and the thigh. Then, on up through
the trunk of the body, concentrating on the muscles in the back and finally
up to the neck.
There isn't anything to prevent you from accomplishing this real
relaxation. Even as you read this page, you can let one hand "go"
completely, and let it hang limp. All you need do is concentrate your
attention upon it and give yourself the suggestion that it is going limp and
relaxed.
If you experience difficulty in relaxing your body, as a preliminary to selfhypnosis, it is because your mind is on something other than relaxation.
Maybe you are concerned with another problem. Sometimes we have
problems so pressing that they can't be ignored. If that's the case, put off
attempting self-hypnosis until you can devote your entire attention to it.
If you haven't any particular problems, and you really want to lick the
cigarette habit the easy and painless way with self-hypnosisand yet you
still find that you can't relax, it is because you are looking for something
more in hypnosis than is there. You are ex-expecting something to
happen and are holding yourself tense waiting for it to happen.

What it boils down to is this: you are countermanding your own

suggestions. On the face of it, what could be sillier? You know there can
only be benefits from relaxing. You believe you will be healthier and
happier, once you have broken the cigarette habit permanently. Why
challenge it? Why fight it? What are you going to prove by resisting your
own suggestions? Why do it the hard way, when there's an easy way?
You have already learned that hypnosis is suggestion. The definition of
hypnotism is "increased suggestibility." You cannot will yourself to relax.
You've already tried and know that you can't will yourself to break the
cigarette habit. You must use the method of suggestion and accept the
suggestions uncritically, so that they become a powerful influence upon
the subconscious.
The method of suggestion is to tell yourself "I am," rather than "I will." By
suggesting to yourself "I am," each time you gain additional relaxation,
you are re-enforcing the power of suggestion. Each time you tell yourself
"I can't" or "I doubt it," you throw difficulties in your path, and make your
efforts ineffective.
Now I am going to outline two tests you may make, if you insist upon
proof that relaxing the body is all that is needed to make self-suggestion
effective. They need be taken only once. There is no danger in them, but
don't become so involved in the test reactions that you lose the power of
suggestion for relaxation.
The first test is known as "eye closure." What is sought is a conditioned
response to a specific count. A count, let us say, from ten to zero. You
want that counting process to be a stimulus for an automatic behavior
pattern. In other words, it is proof of the subconscious response to a
conscious suggestion.
After you have attained a feeling of complete relaxation throughout your
entire body, select a spot in the room where the wall joins the ceiling, a
bit of light reflection from a picture frame, or anything upon which you
can concentrate your vision, slightly above eye level. You are seeking to

have a slight strain upon the eyes and eyelids in your effort to hold in
focus the spot you have selected.
With your eyes fastened upon the focal point you have selected, begin to
suggest to yourself that your eyes will become tired and watery. Keep
your eyes focused upon the spot, repeating this suggestion until there is a
feeling that they are becoming tired and waterythen suggest to yourself
that your eyes will close at the specific count of zero.
Count backwards, saying to yourself: "As I complete the count from ten to
zero, my eyes will become tired and heavy. My eyelids will close. The
moment they do, I shall fall into a light state of self-hypnosis. I will be
fully conscious and able to hear everything around me, but concerned only
with the direct suggestions I will give to my subconscious mind.
"Ten . . . my eyelids are becoming heavy . . . tired ... hard to hold open.
Nine ... my eyes are becoming watery . . . the spot at which I am looking
is becoming blurred. Eight. . . my eyelids are becoming very tired . . .
very heavy . . . tired . . . heavy. Seven ... I can hardly keep my eyes open
... I am relaxed all over . . . breathing deeply . . . normally . . . easily ...
relaxed . . . tired. Six ... I am beginning to close my eyes ... I can feel my
eyelids closing. Five . . . my eyelids are closing more and more . . .
heavier . . . more watery . . . tired . . . closing. Four ... I am completely
relaxed ... at ease ... a feeling of well-being . . . my eyes are closing . . .
closing . . . closing. Three ... it is becoming impossible to hold my eyelids
open .. . the spot is blurred . . . my eyelids are nearly shut . . . dropping .
. . heavy . . . relaxed. Two ... I can no longer hold my eyes open . . . my
eyelids are closing ... I am at peace . . . resting . . . feeling wonderfully
rested and relaxed. One... my eyelids are closed. Zero ... I am now
entering the self-hypnotic state, in which I can give myself whatever posthypnotic suggestions I desire."
Do not rush the count. Take time to create the heavy, watery feeling
which you have purposely intensified by self-suggestion. If at any time
during the count you feel that you wish to close your eyes, let them close.

Do not hold them open with a deliberate conscious effort, and do not
consciously try to close them. What you are looking for is a subconscious
response, an automatic behavior pattern, activated by a conscious
stimulus to the subconscious.
Let us suppose that you try to get an eye closure, but fail. Your eyes
remain open and staring, even after you suggest that they will close.
Three things are possible. Either you are not taking enough time to get
complete body relaxation. Or you are not in the right psychological frame
of mind. Or the conditioning process hasn't yet been established
sufficiently.
Check to see that you are physically relaxed. Has tension crept back into
any of your body muscles? Are you completely comfortable, except for the
slight strain upon your eyes? Are you perfectly sure that what you are
doing is a completely normal phenomenon, as natural and easy to attain
as normal sleep? Are you being disturbed by any outside influences? Are
you consciously resisting your own suggestions, rather than accepting
them uncritically?
In the event that you do not get an involuntary (subconscious) eye
closure, voluntarily (consciously) close your eyes and follow through with
the post-hypnotic suggestions as though you were in the hypnotic state.
Following this instruction is extremely important, because as you do this
you are conditioning yourself to a response pattern, exactly as you do in
habit formation. It will result in attaining self-hypnosis much more readily
the next time you try.
The second test is known as the "swallowing test." Like the "eye closure
test," it proves subconscious response to a conscious suggestion. In
hetero-hypnosis, these tests are called "ideo-motor activity," and they
enable the hypnotist to see how well the subject is responding with
physical actions to suggestions.

This is important Whenever you give yourself a test for bodily reaction
under hypnosis, you must be certain to tell yourself that the reaction will
stop as soon as the test is over. Otherwise, it might persist, following the
conclusion of self-hypnosis, as a post-hypnotic suggestion.
For the swallowing test, give yourself the following suggestions after you
have completed the body relaxation. Say to yourself:
"As I count from ten to zero, and before I reach the count of zero, I shall
get an irresistible urge to swallow one time. As soon as I swallow one
time, this feeling will leave me and I'll feel normal again in every respect.
Ten . . . My lips are dry . . . Nine . . . My throat is becoming dry . . . Eight
... I am beginning to get the urge to swallow . . . Seven . . . The urge is
becoming stronger . . . My throat feels parched . . . my lips dry. ... Six ...
I have a strong . . . irresistible urge to swallow . . . Five . . . urge is
becoming so strong I cannot resist it. ... Four ... My lips are dry.... My
throat is parched. I must swallow. . . . Three . . . The urge to swallow is
even stronger now. . . . Two ... I must swallow ... I cannot resist the
urge.... One ... I must swallow ... I must swallow ... I must swallow. . . .
Zero . . . I have swallowed one time. I am now in a self-hypnotic state in
which I am very receptive to positive self-suggestions."
If at any time before the count is completed, you have the urge to
swallow involuntarily, do not resist it. What you are seeking is involuntary
(subconscious) reaction to voluntary (conscious) direction.
At the conclusion of either the "eye closure" or "swallowing" tests, and
before you have opened your eyes, be certain to give yourself this
suggestion: "At any time I take three deep breaths, I will be able to give
myself strong, helpful suggestions. I will be able to stop smoking. I will be
able to relax when and as I wish. I will be in a state of light self-hypnosis,
if I so desire, after I take three deep breaths."
Reader, let me tell you this: I have never known a man or woman who
was unable to learn this technique. For some it has required effort. For
others it has come remarkably swiftly and easily. But in all the time I have

spent lecturing and demonstrating and teaching these ideas, I've not yet
found a personno matter how tense, how tight insidewho could not
learn to relax.
And when you learn the system, there are additional benefits aplenty.
Since stress and strain are a normal part of Me, you will certainly have
one of those days, sooner or later, when nothing goes right. Use your
three-breath technique, at such times, as first aid for the sagging soul.
NOW, WE'LL RELAX THAT GRIM JAW LINE
One of the first places where tension shows up is in the muscles of the
jaw. Because smoking involves a muscle pattern that forces you to open
your mouth and move your lips and tongue, it tends to release some of
the muscles of the jaw and mouth. This would be a good thing for you if
(a) smoking didn't then raise the temperature inside your mouth,
(b) irritate the sensitive linings of your mouth, and
(c) increase the likelihood of cancer of the lips, mouth or throat.
So let's attain this relaxation of the mouth and jaw without smoking.
Yawning is an ideal way. Start by dropping the lower jaw. Put the tip of
your tongue behind your lower teeth and let it rest there momentarily
without pressure.
If you are really tense from a long period of concentration or from some
particular worry, you can assist the relaxation of the jaw muscles by
massaging them. The muscles are in the area around the hinge of the
jaw, just in front of the ears. Gently touch your jaws with your fingertips;
massage them, and yawn.
The next spot to relax, after your mouth and jaw, is your nostrils. You
didn't think your nose could become tense? Well, just relax it once and
see the big difference.

Feel the muscles over your cheekbones ... massage them slightly with
your fingertips ... pushing outward while you inhale deeply through your
nose.
This gentle massage and the accompanying deep breathing clears the
antrums and aids your sinuses. It will help prevent the common cold and
aid your vision.
You can relax your eyes at the same time. Blink them several times; and
if you have been looking at a printed page, rest them by looking at some
distant object.
If you are in a position where it will cause you no embarrassment, close
your eyes when you take your three deep breaths. Fill your lungs deeply
and keep your eyes closed, and you will feel the rejuvenating power of
relaxation flowing through your body.
THE NECK AND BACK ARE HARDEST TO MAKE "LET GO"
The back and sides of the neck are where tension really sets in after a
long siege of concentration. This area is possibly the most difficult to
relax, yet one of the most important.
To relax the neck muscles, lift the chin and inhale deeply. Keep
inhaling, but now stretch your chin out to the right. Now, exhale and
swivel the chin to the left. Now relax. Repeat this exercise by inhaling
deeply, pointing the chin to the left . . . exhale, swivel it to the right and
relax. Use your fingertips to massage the muscles along the side of the
neck. This not only relaxes the muscles but helps stimulate the flow of
blood to the brain.
IN THREE WEEKS YOU WONT REMEMBER THE SMOKING HABIT
You will discover that after about three weeks of employing the techniques
of self-hypnosis and "instant relaxation" to change your subconscious
attitudes and habits, you will no longer even think about smoking.

This could mean that you may also forget about relaxing. Don't let that
happen. No matter what your occupation, whether it be student or
housewife or corporation executive, you need to relax periodically to
reduce fatigue, release tension and rejuvenate your body.
Dr. Walter Woodward, industrial psychologist with the American Cyanamid
Company, has said: "Business men tire themselves by pushing themselves
to their extreme limit. An executive can concentrate on what he is doing
for about two hours before his attention wanders. It takes a while for his
mental energy to recover, and during that time he becomes frustrated and
tense because he cannot get on effectively with his work."
Take a concentration break about once every ten or fifteen minutes. All it
requires is three deep breaths.
Take a longer concentration break at hour intervals. You will not only
forget all about smoking, but you will also be healthier and more vital
than you ever imagined was possible.

SOME ADVICE FOR THE DAY THAT YOU QUIT

SMOKING
If you are not completely confident that you can resist the urge to smoke
after you have quit, it may be necessary to remove any visual reminders
of smoking from your living and work areas.

Throw away or give away those leftover cigarettes, get rid of lighters,
ashtrays, matches, and anything else that could be associated with
smoking. Why should you force yourself to resist the urge to smoke when
it is far simpler to just remove the reminders. If you keep a pack of
cigarettes in your home or office, there is a good chance that you may
pick one up. Just this one may be the cigarette that hooks you again.

COPING WITH THE SYMPTOMS OF WITHDRAWAL

Dizziness may occur during the first one or two days. Take a quick break,
it will pass.
Headaches may appear at any time during the first weeks. Try to relax.
Take any usual remedy for headache, a cold cloth on the back of your
neck, or relieve the stress by taking a short walk.
Tiredness may occur during the first few weeks, but if you meditate or
relax during the first few weeks, it will pass.
Coughing may actually increase during the first few days, simply because
the residue from the smoke has not been flushed from your system.
Tightness in the chest may occur in the first few days. Rest and take deep
breaths, it will go away.
Sleeping problems may occur in the first few days. Try to stay away from
drinks that have a high caffeine content, try not to exercise too
strenuously in the hours prior to bedtime. A hot bath prior to retiring at
night may also be helpful.
Constipation may occur in the first month after you quit. If this occurs, eat
foods with a high fiber content, drink plenty of fluids, and do some light
exercise.
Concentration may tend to wander during the first few weeks. Be ready
for this, take a break or do something physical for a short period of time.
The following pages will give you an example form to chart your progress
as you begin to give up cigarettes. They are all self explanatory and
should prove to be a tremendous asset in assisting you to give up your
habit. On a daily basis, chart each cigarette that you smoke during the
day. Enter the time, place, and with whom you smoked, the reason for
smoking, whether it will be easy or difficult to give that one up, and the
weapon that you will use to fight the urge to smoke that one.

DAY 1 - CIGARETTES SMOKED

DATE:
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40

Reason for
Smoking

E or D

Weapon to
Use

DAY2-CIGARETTES SMOKED
DATE:
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40

Reason for
Smoking

E or D

Weapon to
Use

DAY
DATE
NO.

3-CIGARETTES SMOKED
TIME

Place & With Whom

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
CIGARETTES ELIMINATED
NO.
TIME
Place & With Whom
1
2
3
4
5

Reason for
Smoking

E or D

Weapon to
Use

Weapons Used

E or D

Comments

DAY 4-CIGARETTES SMOKED

DATE:
NO.
TIME
Place & With Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
CIGARETTES ELIMINATED
NO.
TIME
Place & With Whom
1
2
3
4
5
6
7
8

Reason for
Smoking

E or D

Weapon to
Use

Weapons Used

E or D

Comments

DAY 5-CIGARETTES SMOKED

DATE:
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
CIGARETTES ELIMINATED
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10

Reason for
Smoking

E or D

Weapon to
Use

Weapons Used

E or D

Comments

DAY 6-CIGARETTES SMOKED

DATE:
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
CIGARETTES ELIMINATED
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15

Reason for
Smoking

E or D

Weapon to
Use

Weapons Used

E or D

Comments

DAY 7- CIGARETTES SMOKED

DATE:
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
CIGARETTES ELIMINATED
NO.
TIME
Place & With
Whom
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

Reason for
Smoking

E or D

Weapon to
Use

Weapons Used

E or D

Comments

You will be learning so much more about stopping smoking as soon as you
start receiving your 7 part Stop Smoking Now email e-course!
Additional information is provided below with the compliments of:
http://TheHealthSuccessSite.com

Warren Tattersall has been a nutritional consultant since the early 1990s and
has had had experience with nearly any and all health issues you could think
of.
He has a website that is a wonderful resource for understanding health issues and
more specifically how nutritional support can have a positive impact on wellness
issues. It is worth checking it out at www.TheHealthSuccessSite.com
We asked Warren what light he can shed on Keyword and nutrition products:

Nutrition support CAN make a big difference

to enabling you to stop smoking.
Over more than a decade of working with nutrition supplementation I
have found and interesting phenomena. If your general wellness is high
then your immune system is able to better protect you. A lot of people
with problems stopping smoking find that the symptoms diminish and
even disappear when the sufferer uses a strong nutrition program.
The same thing happens in many cases for people with smoking and other
addiction or substance abuse problems.
I am not taking about treating symptoms in this case and taking supplements
that ease the effect of nicotine cravings & detoxing from the chemicals in tobacco.
Im talking about increasing your core wellness and about the problem addiction
diminishing or even disappearing from your life. The following is my summary of
how nutrition affects the quality of your health overall, covering so many health
issues, that it is clear to me that if you put pure herbal based health foods into
your body, that is capable of being absorbed on a cellular level, you WILL
experience relevant improvements in your health.

Nutrition and General Health Indicators

Do You Have Any Indicators Of Health Problems?
A lot of people look at the information about nutrition and how the body breaks
food down and absorbs it through the villi, putting it into the blood stream to
deliver it to their cells and say, That just makes sense.
There is a big step though from knowing how the body does this to understanding
that each of us need to be taking some personal action to give our bodies what
they need for optimum performance.
Our body is like a very high performance car. Given proper fuel and servicing it
will perform increasable. Given lower standard fuel than it is designed to run on
then it will still work, it will still get you from point A to point B on your journey
through life but it will be a little sluggish, lacking acceleration, stutter and
hesitate when it should be performing at its best.
This sounds a little simplistic but it is not. Our body is a very powerful and very
sensitive machine, the most complicated organism on the planet. As it grows it
adjusts to your needs. If you exercise it, it will give hard muscles and power, if
you stretch it then it will become flexible, if you cut it then it will heal, if you
damage it from bad living, maybe liver damage from too much alcohol then stop
dinking and give good cleansing food and supplements and the body will repair
your liver to a point where it functions normally!! It is a quite incredible machine.

Like a high performance car though, if you use it and do not look after it then
there will be some problems. If you use poor fuel in a car and you do not service
it then you will clog up the fuel lines and lower the performance. If you eat high
fat foods an do not do something to keep your blood clean then you will normally
build layers of fat on the inside of your arteries making it more difficult for your
heart to pump blood through them and so increasing blood pressure.
If your car gauges show that temperature is increasing then you had better check
out what the problem is. If you find your blood pressure is increasing then you
had better check that out as well.
If you ignore increased blood pressure then you may find that the stress on the
engine causes it to seize up and fail. In your body this is called a heart attack and
it will damage you and you may well die.
There are herbal and nutrition supplements that deal directly with the build up of
fats in your arteries. Others work with the digestive system and help to heal
everything from irritable bowel syndrome to duodenal ulcers. Hormonal issues
like PMT/PMS for ladies and change of live symptoms can be greatly supported
and often cleared up with correct supplementation (here I am talking about
traditional Chinese herbs that have been used for many thousands of years).
What I am saying is that keeping our body health can be compared to keeping a
high quality car running properly. To get optimum performance you need to pay a
little attention to it and not ignore warning signs that are telling you that
something needs to be attended to,
From here you can link to our A to Z list of health problems to check up in what is
troubling you and see what suggestions are there about nutrition support that
may assist you. Your Health Online

Wellness and Sickness

Like the high performance car we were talking about your body can perform
better it everything is in order.
If the tyres of the car are worn and do not have proper grip on the road surface
they will still work fine when you are traveling down a straight road.
When it comes to turning a corner at speed it is a different matter.
If the tires are in great condition and you drive hard around a corner fast then the
car will do its job.
If the tires are in bad condition and you drive the same way then the car will slip,
slide and you may well come completely off the road and end up in a big crash.
It is the same with your body.
I do not full understand asthma. I know that for a lot of people, especially
children, it comes and goes, there are good days and bad days. Normally there is
something that triggers the condition, pollen in the air, dust, dust mites, stress,
any number of things.
I have seen many, many people with this problem who get onto a range of
nutrition supplements who improve their overall wellness and their asthma goes
away.

This is not a cure for the asthma but, like good tires on the car, when the body is
well then it can handle conditions better and it seems that the body can handle
the trigger factors that set of the asthma better. When you have seen 50 people
with asthma who get onto supplements to improve their overall health and
wellness and nearly all of them find that they need to use their puffers less often
and most find they no longer need to use their puffers and fill their bodies with
chemicals to treat their asthma, when you see this you come to respect the
power of the body to keep you healthy if you do your own bit and keep the body
well.
Asthma is just one example. The same thing applies to simple things. If you are
very well and working in the winter with people with colds quite often you either
do not catch a cold or, if you do, it clears up quickly. If you are run down and
your overall wellness is low then when someone on the other side of the room
sneezes you catch a cold and when you do catch it then it tends to hang around
for ages.
How does your body react when you put it under stress? How well can it
stand outside pressures, and all the damaging things modern society throws at us
every day, is directly related to our level of wellness. If we have dynamic health,
if we have a reserve of energy and strength and our body is not working flat out
just to keep us going then we can withstand problems much better
Giving the body the tools it needs to keep your level of wellness as high as
possible just makes sense. You service your car, you need to service your body
also.

If You Are Not Sick, Does That Mean You Are Well?
What is the difference between health and wellness?
What is the difference between wellness and dynamic wellness?
Getting out of bed every day and doing what you need to do to survive so that
you can go to bed at night is survival, not living.
Having enough energy to be able to get up and do your daily tasks with enough
energy to do them easily it a much better way to live. Life is more interesting and
you have the capacity to go beyond your normal routine and meet a friend for a
drink or get to the library for a book or to get that extra job done around the
house. Life is much more pleasant when you have enough energy to do normal
things without having to push yourself.
Dynamic energy is bouncing out of bed ready to face the day. Having the energy
to stride up the steps, rather then taking the lifts, and not be panting and puffing
at the top. Energy to just live well.
This comes from a combination of nutrition and exercise. Exercise comes from
activity, you cannot buy a supplement to give you that but, when you are tired,
most people do not get around to doing the exercise.
I suggest you look at getting your body systems in order through the use of
proper nutrition and supplementation and then build on the extra energy to put in
place a sensible exercise routine to take yourself to the next level.
This is not something for fit young people alone. Medical authorities tell us that
there is no reason why someone 75 years old who breaks a bone should take any
longer to heal than someone who is 30 years old! If you are 70 then you would
be more than a little silly to be doing 100 meter sprints but if you set up a

sensible exercise routine to get your fitness levels above the level you need for
your daily living then you have spare energy and life is a much more pleasant
experience.
One of the key factors in having good health is to have your overall level of
wellness high. Many people who have problems with stopping smoking also have
a range of other problems. If we are able to get your general wellness high then
working with your body to repair everything else is much easier.
Once you have looked through this information on herbal support for stopping
smoking go and have a closer look on our pages on nutritional support for your
body. It give a key to getting your whole system working well and assists the
best healing of all, helping your body heal itself.
And now YOU can also learn more about our Herbalife Health Nutrition
Supplements A to Z directory of Herbalife retail products for Self Care Strategies
using natural herbal based remedies. Health articles about your health online
including nutrition and food health issues and home remedies for lifetime health &
fitness.
While I would never advocate making any change to medication without
consulting your doctor, it is worth reviewing what nutritional support to build your
overall wellness and support your immune system can do to help your body to
help itself.
If there is a natural way to deal with your health problems in the longer term
then it stands to reason that dealing with the problem with supplementation
rather than medication must be better for you in the longer term
In the short term you must control your problem. If you are sick you go to your
doctor and the medication that you are given can control the problem, improve
your condition, even save your life. It is a very good thing.
In the longer term your overall health both now and in your old age may be
better supported by finding a more natural way to deal with your problems.

You can review more detailed information about nutritional

support for your body at my website,
http://www.thehealthsuccesssite.com/Health-and-Nutrition-ResourcesIndex.html
9

I wish you well on your journey to better health and a more

balanced life.
Regards,

Warren Tattersall
As well as the above, there will also be a Hypnosis CDs available
for purchase online to help including: Stop Smoking Through
Hypnosis as well as Stress Relief Through Hypnosis so by all
means visit us online to check out these support tools too.

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