Congratulations – You are free! 

Thank you for choosing Allen Carr’s Easyway to guide you out of the nicotine trap and many congratulations on achieving what every smoker wants – freedom from the slavery of smoking.

You are achieving wonderful positive gains, in self-respect, self-confidence and in the length, enjoyment and quality of your life. The decision you have made will pay you back every single day for the rest of your life. And what have you ‘given up’ in order to get these priceless gifts? Absolutely nothing; just doing a drug that made you feel some combination of these things: anxious, edgy, lethargic, frightened, ashamed, guilty, stupid and trapped.

During the first few days, as you learn to apply your new mindset, you may feel a little uncertain as you approach and master situations in which you previously would have smoked. This period of adjustment is easy and even enjoyable for most, but we have put together a ‘cheat sheet’ to assist those smokers who may be feeling uncomfortable during the first few days of their quit. Take what you need from the following information. The last section is a series of key points to Remember. You might like to place this somewhere visible for the first few days.

1. “I can’t stop thinking about smoking”

It’s natural to think about something you did repeatedly everyday, but now instead of being conned by the illusion that smoking gave you anything, see the reality behind those illusions. For years cigarettes robbed you of your health, your energy, your money, your time, your self-esteem, your peace of mind and your freedom. You haven’t lost a friend, you’ve killed an enemy. Dance on this little monster’s grave! Every time the thought of smoking or cigarettes crosses your mind, remember how much you hated being a slave and rejoice that you have broken free! Make every time you think about smoking an opportunity to rejoice that you no longer have to smoke. If you did not do this before attending, ensure now that your work and home environment are completely free from cigarettes and take pleasure in throwing them out of your life! 

2. “On social occasions, all my smoking friends seem happy. I feel like I’m missing out on something”

Your friends are happy because they’re relaxing, not because they’re smoking. As is always the case with smoking, a smoker gives the cigarette the credit while the non-smoker is just happy having a good time!  You ARE missing out on something by not smoking – a life of fear, anxiety, stress and slavery. Your friends, sadly, are drug addicts. Would you envy someone who was chronically addicted to a drug that doesn’t even get them high? Don’t envy smokers; the truth is that they’ll be envying you.

3. “I can’t seem to sleep” or “I am sleeping too much”

Your body is responding to the absence of nicotine and the other poisons in cigarettes, and is going through a detoxification process. Some people find it harder to sleep initially, and this is because they are experiencing higher energy levels as a non-smoker (smoking robs the body of oxygen and other nutrients, and leaves most smokers feeling lethargic and sluggish). A brisk evening walk will help to use up some of the surplus energy until your body has settled into your new routine. Some people find they need more sleep, particularly in the first few days. This is your body (after years of being sleep deprived due to being force-fed an artificial stimulant) catching up on some sleep. As you experience higher energy levels this returns to normal.

4. “Can you tell me again about physical withdrawal from nicotine and nicotine addiction”

Nicotine is a highly addictive drug, but only in that it hooks people very quickly. The fast-acting nature of nicotine is also its downfall – it leaves the system very quickly meaning that it is an easy drug to break free from, provided you have the right information and the right attitude. Just an hour after putting out your final cigarette, you are 75% nicotine free. After six hours, you are 97% nicotine free. After three days you are totally nicotine free. Smokers experience physical withdrawal from nicotine every time they put out a cigarette. They experience it every night when they go to sleep, yet it’s so mild they it doesn’t even wake them up!

5. “I just feel that something’s missing”

It is very important not to try to ignore this feeling, because something IS missing. The point is that it is something bad that is missing. If you had a killer disease, but were fortunate enough to survive and recover, would you feel that ‘something was missing’? More likely, you would celebrate your recovery and celebrate it every day for the rest of your life. That’s precisely what you should do here – celebrate and keep celebrating your victory over this addiction. 

6. “I feel hungry all the time”

Nicotine withdrawal feels very similar to a hunger pang. Some people confuse the two and end up eating when they aren’t actually hungry. Is it genuine hunger you are experiencing, or is it a withdrawal pang? If it is a nicotine pang, just brush it off, like a bit of fluff that has landed on your sleeve. As the hours and days go on, this feeling (if you feel it at all, many smokers did not experience withdrawal as smokers, so it’s unlikely they’ll feel it when they quit) recedes and becomes less frequent. After a couple of days it disappears entirely. Do not eat to try to relieve a nicotine pang. Even though it feels similar to hunger, eating does not remove it. All that will happen if you do this is that you’ll put on weight because you’ll be substituting food for cigarettes.

7. “I feel disorientated and irritable”

This is not physical withdrawal from nicotine; it is more likely caused by the scale of the change you have made. You can either allow change to frighten you, or you can embrace it. Why not embrace it? This is a change that you chose to make, because you wanted to. Having achieved the change you set out to achieve, allow yourself to enjoy it. Irritability is likely to be caused by a sense that you are depriving yourself of a pleasure or crutch. If this is the case, then read your list of what life was like as a smoker. Ask yourself: “Do I want to go through the rest of my life doing something that makes me feel like this?” Never forget how miserable life was as a slave to this awful drug.

8. How and when will I know I’m truly free?

You ARE free! The only challenge that remains is to stay happy about your achievement. Look at your list describing life as a smoker. Do you feel tempted to smoke? Of course not. So will you be tempted to smoke tomorrow? No, because the facts of smoking will never change. The day after? No. Next week? Next month? Or next year? No. You have escaped. The fact is that as soon as you allow yourself to embrace and own this change, you’ll be free for the rest of your life. 

9. I’m a little worried about drinking alcohol because it might make me want to smoke. 

Many people using willpower relapse under the influence of alcohol. The reason for this is that alcohol compromises our judgment, so the quality of our analytical faculties and decision making is poorer. Alcohol also reduces fears and inhibitions, making the consequences of smoking less frightening. If being a non-smoker is important to you, then tell yourself that you will not make this important decision when your ability to make important decisions is compromised. Keep your list close at hand and refer to it if you are feeling uncertain. When you see people smoking in social situations where alcohol is being consumed, remind yourself that they are happy because they are with friends and in a situation where they can relax. The truth is that every one of those smokers wants to quit and the likelihood is that they’ll be envying you!

10. I’m still struggling. Help!

Call 1 866 666 4299 or email  immediately. A short call with a therapist may be all that is needed to get you back on track or we can schedule a one-on-one phone follow up session. These are available weekly during the day, on weekends as well as weekday evenings. Here is the link to the schedulepage:


1. You have made a solemn vow to never, ever smoke, chew or suck anything that contains nicotine….STICK TO YOUR VOW. 

2. There is no such thing as one cigarette. There is no such thing as an occasional cigarette. From now on, whenever you think about smoking, remember that it is a lifetime’s chain of filth, misery, disease, depression and addiction. If you are ever tempted to smoke a cigarette remember that it was the first cigarette you smoked that started the chain you have just broken. 

3. Be clear in your mind that there is nothing to give up. There is no genuine crutch or pleasure in smoking. It is an illusion. Smoking is like banging your head against a brick wall because it feels a bit better when you stop. 

4. There is no such thing as a confirmed smoker. You’re just one of the millions who fell into this evil trap. Like millions of other ex-smokers who thought they could never escape, you have escaped. 

5. Anyone considering the reality of smoking would come to the same conclusion: don’t do it. Nothing will ever change that. Having made the right decision, to become a non-smoker, don’t make yourself miserable by doubting that decision. 

6. Do not try not to think about smoking or worry if you are thinking about it. Every time the thought of smoking or cigarettes cross your mind, think how lucky you are to have broken free, and how much you hated being a slave. Make every time you think about smoking an opportunity to rejoice that you no longer have to smoke.

7. Do not use substitutes. 

8. Do not avoid smokers.

9. Do not keep cigarettes around. 

10. Do not change your lifestyle in any way because you have stopped smoking. 

If you follow these instructions, you will soon experience the moment of revelation. Don’t wait for that moment. Just get on with your life. Enjoy the highs and deal with the lows. The moment will come, and when it does, it’s a moment of pure joy.