Cognitive Quit Smoking

18 Responses to “Foundation Statements”

1. Candy Justina Says:
   January 31st, 2003 at 5:30 pm

   the time, anytime, and regardless of what emotions we may be feeling
   at the moment.
   Hi Steve and everybody I thought I’d share the following with you all. Really `spelling
   out’ my reasons for quitting helped me stay very focused in those
   early days and weeks of my quit - and to this day.
   A few months ago, Steve discussed foundation statements with me, and
   this was the response I posted at that time:-
   At 11:38 PM 7/11/01 +0100, you wrote:
   My decision to quit on Feb 24th had built up over a period of time.
   I’d known for ages that I wanted to quit, but my reasons were pretty
   unclear in many ways - just pretty vague feelings. Like you said,
   reasons can be pretty transient, but put them all together and its
   quite powerful.
   A few things seemed to ‘hit’ me all at once:-
   
   - seeing a relative’s health start to deteriorate with a smoking
   related illness, and realising that Government health warnings on cig
   packets were truthful after all. This could be me a few years down
   the line
   - realising I was a social leper and not liking being in this
   minority group
   - money (the odds of me winning the lottery are pretty heavily
   stacked against me)
   - my own health ( having been told by my Consultant that smoking was
   aggravating the diverticulitis condition I have)
   - seeing hardened smokers around me quitting one by one, and feeling
   pretty feeble that I couldn’t do it also.
   I know for certain that I don’t want to smoke again, that smoking can
   never be a valid option whatever stressful event occurs. But as a
   fairly new quitter I still need to remind myself of the reasons I
   quit if I find myself in some hellish situation where I think I need
   a ‘quick fix’. Yes, my more appropriate non-smoking responses kick in
   quickly ( a walk round the garden, yoga breathing exercises,
   relaxation tape, etc), but my statements somehow ‘kick-start’ me. I
   honestly can’t envisage what event could drive me to smoke again, but
   think I still need to add weight to a
   statement such as ‘I don’t want to smoke again’.
   Pam
   11 July 2001

2. hassan_11 Says:
   February 1st, 2003 at 9:05 am

   Steve
   You are sooooooo wonderful - these foundation statements make soooooo much
   sense to me - especially today cos I’m having a bad day with ‘discomfort’.
   Still haven’t worked out why.
   Just in process of printing them off and yes I think I can honestly say that
   I really do want to be a non - smoker and NO there are not any occasions when
   a cigarette is the appropriate tool for relief (although right now I wish I
   could work out what is the tool:) ).
   I am prepared to trust that these foundation statements will ALWAYS be my
   personal truth - not so sure about how others will deal with my crankiness
   but thats another issue altogether.
   And yes I think foundation statements will help me create some quit stability.
   And although right now (and for most of today) I have had a lot of
   uncomfortable discomfort I am really quite calm and its just physical
   discomfort - wondered if it is because I’m not taking zyban and this is day 3
   
   of no zyban.
   So could I be getting ‘physical’ withdrawals like I would have had and in
   fact did have when it was my first quit week.
   OMG - I’m rambling again - sorry folks - anyway not to worry I enjoyed the
   party in the chat room last night so thanks for being there and hope to see
   you all soon in the cyberspace party room for non-smokers.
   Hey Pam - don’t forget to post that joke!
   Namaste
   Indi

3. Raleigh Missy Says:
   February 1st, 2003 at 5:17 pm

   Hi Indi,
   Truthfully, I don’t know. I doubt your discomfort has anything to do
   with nicotine though, at 3+wks, ou’re surely still in recovery with it’s
   physical characteristics. As for the Zyban, does anyone else know you’re
   suppose to step off it? suddenly or wean off? symptoms?
   Re: your foundation, I’m glad that stuff helped.
   Steve
   www.cognitivequitting.com

4. hassan_11 Says:
   February 1st, 2003 at 11:35 pm

   Hi Steve
   I know that you don’t have to taper off zyban cos over here in UK the docs
   prescribe it for 2 months and then it just stops - so tapering is not the
   problem.
   Not to worry its all to do with finding more appropriate responses so I’ll
   just ride it out until it stops - can’t last forever can it??????
   Namaste
   Indi

5. Raleigh Missy Says:
   February 2nd, 2003 at 7:47 am

   Indi wrote:
   “Not to worry its all to do with finding more appropriate responses so I’ll
   just ride it out until it stops - can’t last forever can it??”
   I’d want to define ‘it’. Is ‘it’ mostly detox or recovery or some physical
   condition that will resolve itself? Or is ‘it’, as you suggest, just
   normal everyday stuff that ‘needs’ a new response? Normal everyday stuff,
   by definition, will be with us everyday (often). It will forever require a
   response. So, can it last forever? Why not? I’d imagine that until we work
   out new responses for normal stuff, we’ll continue to feel the ‘lost, out
   of synch’ sensation.
   Steve
   www.cognitivequitting.com

6. hassan_11 Says:
   February 2nd, 2003 at 2:04 pm

   In a message dated 03/11/01 22:18:16 GMT Standard Time,
   ddsteve@… writes:
   Steve
   I really think that what is going on just now is some form of ‘detox’
   although having said that when I look at the bits you added to the foundation
   list (If I can understand why I am thinking about smoking…..) maybe thats
   what I’m doing.
   Honestly I’m really not sure - all I know is that it is very physical, its a
   physical feeling in my mouth, upper chest and sort of my head.
   I meant before that if it is detox then I will have to ride it out - not if
   it is just life cos then even I know I can’t ride that out cos it will always
   be there so thats when I need to find appropriate responses to whatever is
   causing the discomfort.
   Now I don’t know what I mean but I do know that I WANT TO REMAIN A NON SMOKER
   FOR THE REST OF MY LIFE.
   
   Hope you all have had a good day - Cat you obviously have been very busy cos
   not seen you online all day - what has it been? Soccer!!!!
   Take care all
   Namaste
   Indi

7. Candy Justina Says:
   February 2nd, 2003 at 8:14 pm

   Hi Indi
   I can relate to those physical feelings you describe, I remember them
   very well. Feelings/physical sensations around nicotine withdrawal
   can be/are very similar to those sensations that come as a result of
   hunger/boredom/anger/etc. If you’re not using nicotine replacements
   at this 3week stage, maybe it’s not about detox? It’s late here and
   my brain is definitely a bit ‘foggy’ tonight, but maybe it’s about
   looking at those sensations you describe and working out where
   they’re coming from. Steve will answer this better than I, but just
   wanted to say I do understand how you’re feeling.
   Hope some of us can meet up in Spinchat tomorrow. I’ll leave my ICQ
   on so message me anyone if you can get over there.
   night everybody
   Pam

   
   physical, its a physical feeling in my mouth, upper chest and sort of
   my head.

8. Raleigh Missy Says:
   February 3rd, 2003 at 5:31 am

   Indi there are lots of physical changes around 3-6 weeks. Sinuses have
   cleared and we can inhale and feel coolness all the way back into our
   sinuses. Cilia in our bronchial passages are regenerating and moving tar
   and other impurities up where they can be coughed out. Some quitters
   develop a cough for a while, some don’t. Some times it feels as though we
   can breath deeper and easier.
   I missunderstood got it now, thanks www.cognitivequitting.com

9. Justin Susann Says:
   August 21st, 2005 at 1:05 pm

   It’s 2:20 AM here on the right hand coast, and I’m w-i-d-e a-w-a-k-e! Let’s
   see…withdrawal symptoms…yup, there it is: insomnia. Whew! I’m normal!
   Might as well get some work done…
   My Foundation Statements:
   In a rational and calm period, I have decided the following…
   One day at a time, I do not want to use nicotine in any form.
   There is nothing that can happen in my life that a cigarette or a substitute
   will make any better.
   I recognize that in the heat of the moment, I am not going to be able on my
   own resources to make the decision not to smoke. Therefore I will do
   whatever is necessary to mobilize all the resources at my command
   beforehand. Specifically, when times get rough, I will take three actions
   *before* I smoke:
   1) Pray - enlist the support of a Power greater than myself.
   
   2) Think - do my ABC’s in order to recognize and deal with what’s really
   going on. Remember that one puff will lead me back to full addiction.
   3) Talk - email members of my online support group, and phone members of my
   f2f support group, and let them know truthfully what’s going on with me.
   I will reaffirm these statements each morning, carry them with me, and trust
   that they will always be my personal truth, no matter how uncomfortable I
   may get.
   –Chris
   It is now 3/20/2003 2:47:21 AM.
   I quit cigarettes on 03/18/2003 at midnight so I have chosen not to smoke
   for 2 Days 2 Hours 47 Minutes 21 Seconds. During this time I’ve not smoked
   42 cigarettes at a savings of $7.41. Because it took me about 10 minutes
   to smoke each cigarette, I’ve reclaimed 7 Hrs 3 Mins 14 Secs of my life.

10. Raleigh Missy Says:
    August 21st, 2005 at 6:08 pm

    Hi Chris,
    Fatigue can become cumulative and after a week or so of lousy sleep we
    can get pretty cranky. There are a number of steps that can help. The steps
    I’m aware of are: no caffeine after late afternoon, avoid strenuous
    exercise within several hrs of bed time, go to bed same time every night,
    up same time every morning. I’m sure there are other tricks that would be
    helpful, ’somebody’ should do a bit of web searching. congrats on your 2+ days
    Steve

11. takisha_190 Says:
    September 12th, 2005 at 2:00 pm

    Hi! Thank you for this. I am one of the new people who has joined in the
    last few days. The other day, when I found myself crying over the fact that
    my lungs were hurting really badly after a jog and that my heart was hurting
    after holding onto an unhealthy relationship, I decided to quit both. I
    am on day three and going STRONG. I have joined Quitnet and heard about this
    list there. I frequented smoky bars the last two nights and even drank a
    bit. I had decided that, if I was going to become a nonsmoker, I was NOT
    going to allow the decision to affect my social life. If I could deal with
    hell week in smoky bars, I could deal with anything and “allow” myself the
    pleasure of being there. I found that chewing on cocktail stirrers helps A
    LOT–the added plus is that guys somehow find this sexy. In return, I am treating myself like a PRINCESS. I’m not rolling in cash,
    but I put some money aside for a plan. Thursday I had a manicure/pedicure
    and then went tanning (second time ever). Yesterday it was a full-body,
    hour-long massage (had a gift certificate) and it happened to clean out
    
    toxins (my first HUGE crave came after the massage because it really does
    circulate the junk out) and another tan, and today it will be a facial to
    start getting the skin back in shape and that also of course involves
    massage. I am an adjunct professor and blew off classes Friday and will not
    be doing any work until Monday. I don’t care if the work police come to my
    door with demands; this QUIT is the most important thing in the world right
    now and EVERYTHING comes second to it.
    I think that why we smoke has so much to do with our sense of self love–or
    lack of it. I am dealing with these issues and I am sure that many of you
    are too. Sucks that so many sweet people (the addicts..lol..) make
    themselves suffer so when they are completely, 100% fine (and wonderful!)
    inside and out.
    Anyway, let that serve as an intro. Hope it was appropriate. Have a great
    fresh-air day!!!
    Kristin
    Long Island, NY

12. Raleigh Missy Says:
    September 13th, 2005 at 2:31 am

    Hi Kristin,
    I’m glad you’ve joined our group.
    It’s good that you’re going strong on day 3. A solid attitude will carry
    you quite a distance. However, many find that it’s not the first few days
    that are the roughest and that ‘attitude’ needs to be reestablished. Have
    you started on your lists?
    Steve

13. takisha_190 Says:
    September 14th, 2005 at 9:29 am

    Thanks, Steve. No, I am just learning about your approach and will make a
    list when I understand it better. So you are saying that it’s a few months
    into the quit that is hard because of diminishing motivation?
    Thanks for writing!
    :-)Kristin
    Hi Kristin,
    I’m glad you’ve joined our group.
    It’s good that you’re going strong on day 3. A solid attitude will carry
    you quite a distance. However, many find that it’s not the first few days
    that are the roughest and that ‘attitude’ needs to be reestablished. Have
    you started on your lists?
    Steve

14. Dominique Shellie Says:
    September 14th, 2005 at 3:46 pm

    hi all –
    just wanted to say welcome to all the newcomers, and repeat what everyone
    else has said: this is *the* place to be to learn how not to smoke, and
    *doing the work* makes it all happen.
    today is my one month anniversary — i feel awesome, life is sooo good,
    and thankyou again so much to steve and pam for your unwavering support
    and encouragement — and yes, steve, i’m still focused and working on this!!
    peg.

15. Raleigh Missy Says:
    September 14th, 2005 at 10:01 pm

    Hi Peg,
    Congratulations on wrapping up your first month in such great shape.
    If you liked the way this first month worked out, stick around you’ll
    love the way the rest of a cog quit plays out.
    Thank you for doing the work. :))
    Steve

16. takisha_190 Says:
    September 15th, 2005 at 7:14 am

    Hi, Steve.
    Well that makes good sense to me, though it’s a little depressing!..lol…
    But I am sure the work is worth it.
    Thanks,
    Kristin
    Smoking was mostly a way of dealing with life. We may remove the
    inhalation of a cig from our daily routines, and the first several days to
    a week or two are often exciting in the newness of getting through a day
    without smoking, but the newness wears as do nerves and energy levels and
    life is still there with all the moments that were our cues to light up.
    You’ll hear many say “Quitting is easy. Staying quit is rough.” Warren
    needs to be retrained otherwise he will appear to be working against us and
    that’s exhausting and frustrating. My ‘approach’ deals with the retraining
    of our ‘autopilot’ so that he’ll deal with life without the smoking
    association.
    
    Steve

17. Wade Shantel Says:
    September 29th, 2006 at 3:34 am

    Thanks Steve,

    I had printed out the “Getting Started” article, but forgot that the Foundation Statements were in this article. The “Personalized Guide” that I referred to was the one that I got on the site when I joined. I am sure that all these things will help in my quit. Alice

    On Sat, 15 Jan 2005 21:57:04 -0700 Steve <ddsteve@…

    Hi Alice,
    The Foundation Statements can be found in the Getting Started article
    (or see the repost below). I’m curious though… what “Personalized Guide”
    are you referring to and do I have on of those?
    repost:
    Foundation Statements-
    Once we have an awareness of Warren, it’s time to set up our Foundation
    Statements and we’re going to do it in concert with him. After all, Warren
    had a central role in our smoking and he’ll certainly be our partner in
    
    this quitting business.
    I believe ‘foundation statements’ are important because most of us
    respond ‘emotionally’ to life.. Our initial ‘choice of response’ is based
    on what we’re feeling rather than what we know to be rock bottom,
    dispassionate truth. As a result, our choices are subject to change as our
    emotional ’stance’ of the moment changes. The times when ‘head games’ or
    ‘out of the blue’ urges are present are the times when we are least able to
    make rational judgments and objective decisions. I’ve heard that this
    tendency for the higher brain to ’shut down’ in moments of stress while the
    reptilian brain (Warren) takes over may have genetic roots. A cave person
    who ‘hung around’ to think instead of reacting immediately/instinctively to
    the physical cues of stress became lunch. Granted today’s cave person
    doesn’t have a saber toothed tiger coming after them, but our responses to
    the physiological manifestations of stress tend to follow ’survival’
    techniques at a genetic level. Today’s cave person who is trying to quit
    smoking will find themselves in situations where they will ‘feel the need’
    to smoke and have to counter that ‘feel’ with rational thought. Because
    that’s not a time when we are at our most rational, lets predetermine our
    decisions. Lets decide, during a moment when there is no ’saber toothed’
    stressor bearing down on us, what we will do in that moment when there is a
    tiger on the loose. This is why we have the Foundation Statements.
    Once our emotional choice is ‘on the table’, the conscious ‘we’ who are
    reading this must work extra hard to try to refute that choice. This is
    exactly where all the internal arguing takes place. Using our foundation
    statements, we have a tool that focuses our thinking on what we know with
    certainty is true, honest, accurate, and is actually, when all is said and
    done, really what we want.
    Foundation statements are a set of statements that are ALWAYS true
    regardless of what emotions we may be feeling at the moment. The following
    questions will help define those statements:
    1- Is this a calm, rational moment where I can ask myself some questions
    and answer those questions honestly without the answers being influenced by
    any emotion or physical sensation?
    If the answer to this one is ‘yes’ continue, otherwise wait until a
    more appropriate time.
    2- Do I want to be a smoker?
    This means do I want to respond to all the stresses of life by lighting
    up a cigarette? This question is very different from “Do I want to quit?”
    No one ‘wants’ to quit. Quitting is an uncomfortable experience that is
    going to last for several months at least. So again, the question is “Do I
    want to be a smoker? If the answer is ‘no’ continue, otherwise, spend some
    time thinking about an answer to the following question, “Why am I
    attempting to do something that requires ‘total’ commitment at a time when
    I don’t have that commitment?” Sometimes someone ‘has’ to quit even though
    they may not really ‘want’ to quit. Sometimes there are health reasons were
    our very continued survival obligates us to quit smoking. If you fall into
    that category, cognitive quitting can still work for you simply because it
    will offer you the tools to change what was always automatic behavior. This
    differs from the ‘hang on’ method in that you bypass all the inner battle
    that is the hallmark of quitting without knowing how to change the
    behaviors. Either way, Foundation Statements are still necessary in order
    to define our goal and commitment to that goal.
    3- Having stated that “I don’t want to be a smoker.” or that, “I can not
    continue to be a smoker.”, can I think of any exceptions?
    Don’t confuse the desire to relieve discomfort, a perfectly normal and
    natural desire, with the thought(s) that a cigarette is the appropriate
    tool for relief. The question here is simply, “Is a cigarette ever an
    appropriate response?” If I can think of situations where it would be
    valid, then we need to examine those in detail and refute them. If you are
    leaving ‘back doors’ through which you can justify a cigarette, you WILL go
    through one of those doors. Just as you must know whether or not you want
    to be a smoker, you must have closed all the back doors and know that there
    are no situations where a cigarette will be appropriate.
    4- Am I prepared to stay aware of these personal truths and stand by them
    regardless of how rough I may feel at any point in the future?
    I’m quitting smoking and there will certainly be many points in the
    future where I will be uncomfortable. This is a given. If I ignore or
    refuse to accept that fact, I’m being intentionally blind and it will cost
    me in terms of additional effort required to deal when discomfort is
    encountered.
    5- Am I prepared to deal with health issues as they arise? Quitting is a
    dynamic process. During this process, it is possible that there will be
    changes to the condition of my health, either physical or emotional.
    Ignoring these changes and/or neglecting to deal with them in a timely
    manner may have serious consequences. When I decide to take back control of
    my life and quit smoking, I must also be prepared to deal with changes in
    my health as they happen.
    Based on answers to the above questions, write out your foundation
    statements as follows:
    During a moment of personal calm, I rationally determined that…
    1- I DO NOT want to be a smoker.
    2- There is NO situation where allowing Warren to choose a smoking response
    will be appropriate.
    3- I’m prepared to trust completely that no matter how uncomfortable,
    cranky, or confused I may be, these foundation statements are ALWAYS true
    and I will always help Warren find a nonsmoking response to whatever I am
    feeling.
    4- I will conscientiously address and deal with any health issues, physical
    or emotional, that may arise.
    5- In order to retrain Warren, I WILL DO THE WORK. Reading and thinking
    alone will not make permanent changes to my patterns of behavior.

18. Neva Marjory Says:
    June 25th, 2007 at 8:24 am

    Just one more thing….I did write down (on very nice paper, with my
    favourite pen, in my best handwriting (but the paper/pen/best
    handwriting thing is optional))…
    the FOUNDATION STATEMENTS
    It was helpful, as is the information below the statements.

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