AddictionMindset Recovery Skills Workbook

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*This content is strictly the opinion of Dr. Frank Michalski and is for informational and educational purposes only. It is not intended to
provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are
advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Frank Michalski, nor
the publisher of this content, takes responsibility for possible health consequences of any person or persons reading or following the
information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter
medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. We are unable to
diagnose or provide any individual medical advice. This information Is meant for wellness and nothing beyond that scope.

By accepting this course content, you are agreeing to the following terms and conditions.

This program is not meant to treat, diagnose, or cure any medical condition.

You are advised to consult with your doctor or medical provider before beginning any lifestyle
program.

● You are advised to speak with your legal guardian if you are under the age of 18
regarding any health conditions or addictions.
● This content is not intended to replace or provide medical advice or to take the place of
any medical advice including rehabilitation facilities or therapists.
● If you are suffering from anxiety or depression, you are to seek care with a qualified
health provider. If you are experiencing suicidal tendencies seek care immediately or call
800-273-8255 the National Suicide Prevention Hotline.
● Neither Dr. Frank Michalski nor others take responsibility for possible health
consequences of any person or persons reading or following the information in this
educational content, including but not limited to death.
● Dr. Frank Michalski is unable to provide any communication regarding your health or
addiction unless you are an active client of the AddictionMindset LLC offices.
● Although this PDF can apply to any addiction the focus of the PDF is on nicotine and THC
products. Other substances such as but not limited to, Xanax, alcohol, Fentanyl, ADHD
medication and others, require supervised detoxification. Please consult with a
healthcare professional.
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What is Recovery Coaching?

Recovery Coaching is a form of strength-based behavioral health support for someone who has
a substance use disorder or is in recovery (someone who recently quit a drug including nicotine
and weed). Recovery coaching is often based on lived experience.

This workbook is rooted in cognitive behavioral therapy principles and motivational

interviewing techniques, with a compassionate yet accountable approach to quitting
substances.

The goal of this workbook is to move you into sobriety and recovery while spending less time
struggling.

Recovery coaches can offer support during non-medical detox, harm reduction, addiction
treatment, while bridging the gap when it comes to mutual understanding, thus gaining the
support of family members, guardians and loved ones.

It is my hope this workbook is all you will need to quit whatever substance you are struggling
with.

Beyond getting sober I hope to speak with you 1:1 or inside our AddictionMindset
Recovery Group to help you further solidify your decision to quit while moving you
towards the most productive path of recovery possible.

You can learn more here here: https://stan.store/AddictionMindset

The main purpose of recovery coaching is to help the individual reach their goals. Together the
coach and client will come up with a recovery plan and a specific set of objectives.

Recovery coaching is non-clinical and does not treat or diagnose mental health issues.

The objective is to help you recognize your strengths like resourcefulness, creativity, resilience,
grit, discipline, and many others so you can use these strengths to overcome current and future
challenges.

This workbook places an emphasis on education, preparation, lifestyle modification, and setting
proper expectations when it comes to quitting substances (weed, nicotine, alcohol, etc...)

Recovery coaching focuses mostly on “doing “or acting while living in the here and now, rather
than obsessing with the “feeling” or focusing on the past.
We practice radical acceptance and provide an expert level informed support, for those looking
to quit.

Recovery coaching is future-focused, we help people increase their motivation, identify a plan
to reach their goals, all while helping them remove barriers to quitting.

Welcome to the program!

Introduction

If you are facing a substance use disorder (SUD), that means you use a substance, or
substances, compulsively despite negative consequences. This includes nicotine and weed
products.

The purpose of this workbook is not to label you as an “addict” but to provide you with valuable
information that anyone can integrate into their daily life.

Substance abuse does NOT make you a bad person.

It means you are changing the way you feel and often attempting to self-medicate or cope.

Everyone does this.

The consequences that come with that self-medication may have put you in a compromised
position. Substance use is just a part of our existence as humans, a problem arises when it
becomes dominant and shifts from an option to an obligation.

We seek freedom with the “help” of substances, yet it hinders us and can ultimately complicate
our lives.

You are more than your struggles, and the tools in this workbook can help you to acknowledge
that.

It’s obvious prescription pill abuse, abuse of illicit powders and pills, fentanyl, and/or alcohol
makes it hard to live a prosperous and sustainable life.

The consequences of using dangerous illicit substances are obviously catastrophic, taking the
lives of hundreds of people a day. For example, opiates and opioids are the leading cause of
death for Americans aged 18 to 45, while alcohol is rated one of the most harmful substances
ever sold.
On the contrary, some of the world’s most successful and influential people also struggled with
substance use disorder.

Substance use is often misinterpreted and seen as an easy way to maintain productivity and to
push aside our emotions. This sets us up for suffering based on performance while attempting
to manage our unmanageable substance abuse.

When it comes to nicotine and cannabis (weed), many people live “successful” lives during their
substance use. Ultimately this is based on status and accomplishments. What does an
accomplishment mean if you can't enjoy it because you are miserable.

Addiction usually robs people of something.

Addiction can keep us “poor” in more ways than one.

• Poor in our finances

• Poor in our relationships
• Poor in our physical health
• Poor in our mental health
• Poor in our ambition
• Poor in our time
• Poor in our energy

We tend to focus on the superficial and not the most important things.

Most people view nicotine and weed as less harmful than “hard” drugs, because generally, the
consequences are less obvious.

Nicotine and weed are labeled as “not as bad”, but it’s all subjective based on personal
experience.

My substance use with nicotine, weed, energy drinks, and adult media content was a living hell
for over nine years of my life.

People can have the same catastrophic consequences from nicotine and weed that are
associated with “hard” drugs. The only real difference is overdose risk.

The normalization and minimization of these substances creates a narrative that can trap
people in an unexpected substance use disorder (SUD), and the delusion that it's “not that
deep.”

It's way deeper than you'd expect, or you would not be reading this workbook.
Many people who have success in work, or at life in general, never acknowledge bad “habits”
like (vaping and smoking) as a problem. Often neither do friends, family, or even doctors.

A Note On Recovery & Sobriety

Throughout this workbook I am going to reference the terms “sobriety journey” and “recovery
process.”

Although I use these terms for simplicity, I don’t like them.

I don’t believe in long term “recovery,” because you can become “recovered,” much like me.

I don’t crave weed, nicotine, or alcohol. I don’t think about them, and I have zero interest in
returning to use.

My recovery ended a long time ago.

The beginning and end of my recovery happened the moment I decided to never touch the
drugs again.

My “recovery” that I refer to has nothing to do with addiction these days, it’s simply a path of
self-development no different from anyone else looking to level up their life.

You can recover and you can remain sober without risk of relapse.

The Purpose Of This Workbook

This workbook is meant to help you develop a practice that is foolproof when it comes to
overcoming vaping, smoking weed, or the use of ANY substance.

Overcoming impulsive thoughts & compulsive behaviors begins with a solid mindset,
accountability, consistency, practice, and repetition.

With these tools you can become an expert at “quitting.”

Nicotine, weed, alcohol, and pills are big business, and you are the consumer!

Everyone involved in these industries is looking to take advantage of someone who depends on
the product that they sell. This power dynamic puts you in a position to where you will 100% be
taken advantage of whether it's by a person (plug), vape/head shop, or online store you got
that vape or THC cart from.
You are training yourself to consume. The more you consume, the more someone else makes,
while you feel more obligated to keep up your consumption and tolerance.

The goal of these vape, tobacco, alcohol, and cannabis companies are for you to become a
lifetime consumer.

Do you ever wonder why the cost of a case of beer, or disposable vape, pack of smokes, or spliff
of weed is relatively cheap?

This is intentional. The cost of entry into addiction is cheap. The upfront cost is minimal.

They screw you on the backend. The investment over the course of months, years, or decades is
what gets us.

Your health and consequences in all other areas of your life are not their concern.

Unlike our AddictionMindset Recovery coaching programs & supplement products which
are designed to be a “one and done” purchase. Learn more with the link below:
https://stan.store/AddictionMindset

You must ask yourself if you're okay with being taken advantage of? Circle yes or no below.

YES NO

You can quit something before it causes even more adverse life changing negative
consequences. You don't have to hit a “rock bottom.”

The purpose of this workbook is to forever change how you substance use and to redirect your
time and energy into habits that help you.

This workbook is the “water” that you can use to grow the “seed” of tenacity, (the quality of
being very determined), that is already planted within you.

Imagine two “seeds” planted within you. The seed of addiction & the seed of self-development.

Which one are you going to give life to?

Practicing a lifestyle based on accountability and discipline sets you up for success in all areas of
your life and gives you the upper hand.

This workbook can be seen as chore or an opportunity. You have the power to choose.
If you use nicotine and weed every day you've proven that you can be consistent, if you use no
matter what, you've shown determination, now let's shift that energy into something that adds
to your life as opposed to taking away from it.

This workbook provides with the only thing you need to quit, the right mindset.

Make The Most Of This Workbook

You will notice in each section of this workbook there are sections titled activities. For each of
these sections you will find activity sheets.

The activity sheets MUST BE COMPLETED.

For each of the activity sheets WRITE OUT YOUR ANSWERS.

Do not rush any of the activity sheets.

To quit nicotine and weed, you need to visualize or see yourself free from the drug.

The best way to manifest a goal in life is to write it down, with a pen and paper. This is also a
form of affirmation.

Quitting nicotine, THC, adult media, and alcohol is not an impossible task.

With consistency you will 100% find yourself in a much better position.

When you put yourself in a better position the urge to change the way you feel reduces
drastically and can GO AWAY COMPLETELY.

How you feel today is not how you will feel tomorrow. This is an excellent motto for the first
ninety days without the substance.

This workbook is giving you the “cheat code” acting as your guide to watering the “seed” of
success and setting yourself up for a life of FREEDOM!

The activity sheets found in the following pages are designed to change the way you think
about vaping and smoking weed.

This workbook is designed to be completed over the next few days and referred to over the
next ninety days.

It takes ninety days to develop a new habit or break an old one.

If you wind up enjoying this workbook and you want to quit vaping or smoking, at the very least
can you promise yourself thirty days of not smoking or vaping?

Claim the opportunity here: Yes or No

The first three to five days of quitting are often the hardest. After that it starts to get a bit
easier.

It takes about thirty days for most people to see the light at the end of the tunnel, aka the
benefits of quitting.

If you can’t stick to something for even thirty days, that right there is a problem within itself.

The more you work on self-care and utilize tools like affirmations, exercise, and other wellness
practices, the better you will feel. Promise.

Don’t get discouraged if your timeline isn't as fast as you'd like it to be, we all recover at a
different pace and this journey is not always linear.

Dedication is a must, especially when overcoming a substance use disorder. We need

dedication and consistency to make quitting stick.

Most people, when faced with quitting nicotine, THC, and other substances, see it as a
restriction. The real restriction is having to use something to change the way you feel every
single day.

Your Environment (People, Places, & Things)

Let's talk about family, parents, and guardians. They often try their best to offer support, but
we may refuse to accept that support because our loved ones may have their own struggles
and it can seem hypocritical.

When they try to speak to us about our struggles, as a culture we have a stereotypical view of
what “addiction” looks like based on the stigma that people who struggle with substance use
disorders are unhoused (homeless) thieves who have lost it all.

This stigma tricks people into believing that the consequences that are inflamed from nicotine
and weed are not significant.

In fact, most people think nicotine and weed are helping their anxiety or depression when both
anxiety and depression can be side effects from abuse of those substances, and even draw out
those experiences by distracting you and misdirecting your energy into avoidance of anxiety
and depression.

By diverting that energy and focus to some more productive coping skills you can use the
tenacity you have to achieve relief from life’s challenges.

Pretty cool right?

The fact is, nicotine and weed make the unacceptable barely tolerable, by taking this route we
rob ourselves from true freedom and relief.

We see people drink a beer after work or go outside for a smoke during times of high stress.

We have been programmed by movies, commercials, TV shows, celebrities, musicians, friends,

family, and social media influencers to think this way.

Substance use generally only works temporarily, and for many of us, substance use has
immediate consequences.

Yet we continue to vape and smoke compulsively, why?

Because we have a compulsion, or an overwhelming urge to do things against our best interest.

The side effects and consequences of substance use disorders can be a problem no matter the
drug.

Nicotine and weed can have consequences in all areas of life.

● Physical
● Emotional
● Occupational/academic
● Financial
● Intellectual
● Environmental
● Social
● Even spiritual for those who resonate with spirituality.

Nicotine is a drug, weed is a drug, alcohol is a drug, porn is a drug.

If you are vaping despite negative consequences, you have a nicotine use disorder, and/or
cannabis use disorder.

You may find that to be a hard pill to swallow, but it’s a fact you must accept if you have any
interest in living a sustainable lifestyle with less anxiety and depression.
 Self-Care & Affirmation
This workbook is going to help you to grow, and growth can be uncomfortable.

Addiction recovery can be uncomfortable. Growth and change is often not a pleasurable
experience. Think of a child going through “growing pains.”

A great place to start growth is through self-care and affirmations.

SELF CARE is always important but is needed even more during challenging experiences.

Let's start by addressing cravings and negative self-talk with AFFIRMATIONS.

Affirmations generally have this formula:

I am Strong
I am Creative.
I am Smart.

Another way to practice affirmations is to affirm things that you want to grow!

I am Wealthy.
I am Helping Others
I feel relief without the use of substances.

Every single time you open this book, do a self-care check, and write down at least 2
affirmations related to what you already have, and two related to what you'd like to grow in
your life.

In fact, do a self-care check and affirmation log RIGHT NOW.

Honestly, ask yourself these questions: Check the boxes that could be improved upon today!

● Did I get adequate sleep?

● Did I do basic hygiene practices? Brushing teeth, washing face/showering?
● Am I hydrated?
● Did I eat enough food?
● Have I gone into any negative self-talk or low self-worth?
● Did I say any affirmations?

Affirmations

What you have:

I am

I am

What you want:

I am

I am
 Compulsive Thoughts & Impulsive Action (CT’s & IA’s)

It is important to acknowledge that all people with substance use disorders have Tenacity (the
quality of being very determined) Consistency, and Discipline “TCD”.

TCD is how we maintain our substance use; this is how we get what we think we need.

The issue is those traits are geared towards a compulsion that is harming us.

We also have something called Compulsive Thoughts and Impulsive Actions “CT-IA”.

In the following section we will address and explain the CT-IA, then we will explore and affirm
the Tenacity and Consistency that we all have inside.

CT of CT-IA: The Compulsive Thoughts is the voice in your head that has convinced you to
smoke, vape, or use substances to numb past trauma, “deal” with obligations, challenging
feelings, and challenging emotions.

CT-IA’s are how we face and avoid life at the same time.

This can also be identified as the “Addictive Voice.” Recognition of this voice can be attributed
to Jack Trimpy, the author of the book Rational Recovery.

You can purchase a copy of the book here: https://amzn.to/3TVA1MC

Any thought that encourages or justifies substance use is not your own, it is that of the
compulsive thoughts.

For now, all you must do is begin to recognize when it is speaking to you.

The tone of these thoughts can be identified as cynical, negative, and pessimistic.

Cravings are one of the main forms of compulsive thoughts.

The IA of CT-IA: The Impulsive Action is how we solidify our Compulsive Thought and make it a
real-life experience. To be impulsive is to do things suddenly without careful thought, in this
context we push aside the potential for negative consequences (aka smoking weed despite
psychosis symptoms).
We are aware of the consequences but willing to make that trade in exchange for temporary
high. We then take the Impulsive Action, and this sets in motion the consequences.

The problem is the consequences are often not temporary.

The CT (Compulsive Thought) is the voice that has you convinced that nicotine makes a “bad
day” at school or work, less of a bad day. Nicotine does not change those circumstances, it
distracts you.

The CT voice is talking to you anytime you think to yourself that vaping, smoking, and drinking is
worth the consequences, and that “it's not that bad”. It’s important you can recognize when it's
speaking to you.

The CT voice (addictive voice) needs constant attention and is always taking from your energy.

Think of the CT as being in a relationship with someone that is both toxic and high
maintenance. This is the voice that tells you, “It's ok, you are stressed, go take a hit” or “it's not
like a hard drug” or “just one more hit one more time.” while actively minimizing the
consequences.

The CT always justifies your actions, even though you know better.

You do know better.

You know drugs use is not in your best interest. Why keep doing it?

Although the CT-IA are harming you both mentally and physically, they bring you comfort in the
consistency and predictability of use. This is what makes drugs such a powerful coping
mechanism.

You know the outcome of using the drug. It’s a controlled and predictable emotion, an emotion
you have become accustomed to managing.

You can find a much more comfort in the consistency of recovery (quitting).

The Addicted Voice keeps you stuck in an uncomfortably comfortable comfort zone.

Your CT voice is likely talking to you right now, from a pessimistic and cynical place invalidating
anything that challenges it. What’s it saying to you? Is it telling you to stop reading?

Start to identify your CT, it’s speaking to you constantly. Be mindful of what your CT is saying to
you.
The CT-IA’s have Likely become dominant over almost all other aspects of your life. Perhaps
your goals, ambitions, hobbies, friends, relationships, finances, physical health, and schooling
are all on the backburner thanks to your Compulsive Thought and Impulsive Actions.

You have sacrificed your freedom! There is no freedom in addiction.

Even if your life appears to be going well for you from the outside; You work full time, make
good money, have a healthy relationship, get good grades, have a family, the CT-IA may have
justified your destructive behavior as a reward.

This is another common lie crafted by the addicted voice worth calling out “you worked so
hard, you have done well, you deserve a break.”

Addiction Keeps Us Poor

There is the obvious outcome of addiction that “keeps us poor.” Spending money on a drug we
no longer want nor need.

This is not the only type of poor I am talking about. In fact, many people I work with have no
financial concerns.

Take a moment to check in with your mental health, has it declined throughout the process of
substance use?

That could be a significant consequence of your use.

Addiction robs people poor in more ways than one.

• Financially
• Spiritually
• Physically
• Psychologically
• Socially

Things happen for a reason, and taking accountability is 100% going to help resolve this.

Ask yourself: What’s the reward in doing something that gives you nothing in return?

What is the reward in doing something that not only gives you nothing in return, but something
that is harming you?

Substance use is a falling investment.

Imagine investing in a stock that you knew was eventually going to go bankrupt.

This is exactly the type of investment you are making with ongoing substance use.

Don’t be fooled, the buzz is not a reward, the buzz is the worst thing about nicotine and weed
addiction.

I will explain more on the dangers of “the buzz” shortly. Especially the morning buzz, that one is
the most dangerous.

If you think you have achieved success because of substance use I can guarantee you that you
got to where you are today “in spite” of your substance use disorder, not “because” of it.

The CT-IA’s have programmed you to operate from a self-harming place.

Next time the Compulsive Thoughts and opportunity for Impulsive Action shows up, you have
an opportunity to use the TCD, Tenacity, Consistency, and Discipline that is already inside you
along with Positive Action or PA, this is the counterpart to IA’s or Impulsive Actions.

The Solution To Cravings & Other CT-IA’s

Step one: Identify The CT (Compulsive Thought/Addictive Voice) for example: “go take a hit.”

You will find yourself thinking about the feeling you could potentially get, and not the truth
(that it doesn't work for you).

Then you may start planning how or what you will use, this is the beginning of the Impulsive
action.

Step two: Acknowledge the negative and look at the bigger picture.

Deeply think about the potential long-term consequences.

If you have a substance use disorder, that means you have a negative consequence in one or
more areas of your life when you use. Respect your experience by referencing the reasons it
doesn't work for you.

Step three: Take PA, aka Positive action.

Do affirmations, affirm your ability to not use nicotine, THC, or other substances.

Exercise, do something active, be creative, and most importantly, TALK ABOUT IT, with
someone who will hold you accountable. Do something, do anything but use the drug.
When this is done with repetition, you become an expert at it.

With practice you can get rid of cravings for good.

Imagine that, never having to deal with another craving again.

Next time you get a craving ask yourself “what is it I really carve in life?” Chances are it is not
more of the drug. For me, I craved better physical and mental health, I craved better
relationships, I craved more money in my bank account, I craved waking up and feeling good
motivated by purpose! None of which drugs could ever satisfy.

Use my personal mantra if you must, “there are lots of things I can do today, I am just choosing
to not do that one thing.”

This practice is an opportunity to shift your TCD (Tenacity, Consistency, & Determination) into a
different area of your life.

It is with these very traits I have created YouTube channel, built a supplement brand, opened
an addiction recovery coaching business, and wrote this workbook.

The very traits that kept you in the cycle of addiction, can break you out of it.

Consistently “watering” the seed of your TCD will set an unbreakable foundation, a foundation
you can build your life upon.
Excited yet? Keep reading.

Addiction Is A Bad Investment!

Someone who smokes for twenty years will spend an average of 30-40 thousand dollars (not
including health expenses, missed work, and other) on their substance use disorder.

How much money is THC, nicotine, or other substances costing you right now? Have you ever
counted the dollars?

Write out in the space below how much you are spending a month on these drugs.

I am spending $_____________ a month on nicotine, weed, alcohol, and other substances.

Substance Use Disorder to any drug is a BAD investment.

Eventually we don't even feel the same High or Buzz, at that point, it’s an investment with ZERO
return (we get nothing out of it).
 If I asked you for 30-40 thousand dollars and promised that I would use that money to cause
physical, emotional, social, financial, intellectual, environmental, spiritual, and academic
consequences, would you make that investment?

Answer Honestly _______________________

Here is the wildest part.

These companies that sell addiction offer a low point of entry upfront and screw you on the
backend. There is a reason a case of beer or pack of smokes is not that expensive.

It’s not that expensive to buy a case of beer, or a disposable vape, or a spliff of weed.

BUT…. make that purchase again, and again, and again.

Investing your time, money, health, motivation, and energy over the course of years, if not
decades.

This cost of addiction has a compounding effect and it’s stacking up against you as read this.

Substance Use Disorder steals your time and energy and makes life less enjoyable.

“Addiction is the progressive narrowing of things in life that bring us joy.” – Dr. Andrew
Huberman.

This destructive pattern is set in motion because we make a choice to use nicotine, THC, and/or
other substances. Take this opportunity to again acknowledge what that compulsion feels like.

● It feels like the ultimate obligation.

● It feels like a trap.
● It feels limiting.
● When you lose a vape or a cart, it feels like you have lost the most important thing in
your life.
● It feels like life or death at times.

All that time you spend buying the substance.

All that time is being taken away from someone or something else in your life.

Time is the most valuable thing we have, be aware of how you use it. If you do not respect how
you use your time no one else will either.

There are two costs in life, money and time, one of them you can never get back.
The moment you have nothing left to give addiction will likely start to impact your family, that's
assuming it hasn't already. It uses up their money, their support, their undeniable want to help
you, their time, their energy, and can leave them scared for your life.

Substance Use Disorder is a BAD investment that you make, but like many other investments it
can impact your friends and loved ones.

Nicotine, THC, and other substances can drain you in EVERY area of your life. Emotionally,
physically, socially, academically, intellectually, financially, environmental, and spiritually.

How many years, days, months, have you invested? Answer below.

How long have you struggled with substance use disorder (SUD)__________________

● Are you happier?

● Is this investment going well for you?
● Are you healthier?
● Have you deepened your relationships?
● Have you become more motivated or defeated?
● Has this investment built you up, or tore you down?

Are you starting to see substance use disorder for what it really is?

Water The Seed Of TCD With Positive Action

Tenacity, Consistency, & Determination (TCD) are traits that you already have. They are just
misguided and directed towards you CT-IA’s (Compulsive Thoughts-Impulsive Actions).

This workbook is offering you the opportunity to water the seed of TCD with positive action.

This can set you up for success in all areas of your life, and greatly reduce symptoms of mental
and physical health challenges.

You are full of untapped potential, willpower, focus, energy, drive, passion, determination, and
any other motivational terms you can think of.

You have willpower, you have passion, you have grit!

But there is a big problem, focusing on the FEELING you can get from using nicotine, weed, or
other drugs.
The truth is if you have a tolerance, you don't even get that feeling anymore.

This endless pursuit of changing the way you feel is hijacking your TCD.
Why are you so obsessed with changing how you feel to begin with?

Would it not be better to take positive action regardless of how you feel?

Your Compulsive Thought and Impulsive Actions are offering you nothing and distracting you
from the positive opportunities right in front of you.

Substance Use Disorder is a detour, and sadly for some people they never make it back to the
main road.

But not you, because you have TCD and know what to do with it!

Is vaping helping you become a better person? Honestly, Yes or No________________

Is THC helping you get where you want to be? Honestly, Yes or No__________________

Self-Sabotage

Our Compulsive Thoughts can tell us that we must use, because we have past trauma, because
we come from a family of people with substance use disorders, because of mental health,
because our emotions are way too intense to face, because we think challenging experiences
must be avoided.

Perhaps all the above reason are true? So, what…. does that mean you want to justify
destroying yourself in the process.

OR

What if all the above reasons are lies crafted by that “addictive voice consisting of compulsive
thoughts?”

We think no one could possibly understand us, “I have to use.”

Our Compulsive Thoughts and Impulsive Actions are self-sabotaging.

Why do we self-sabotage? Here is a brief video on self sabotage:

https://youtu.be/NrAA_JzqrWg
Reason #1: It’s a learned behavior resulting from a series of crappy coping methods that no
longer serve us in our current environment and situations.

Reason #2: It is because self-sabotage has predictable outcomes and feelings, these outcomes
are comfortable despite not being particularly pleasurable.

What negative internal voice loops are you in?

Do you feel unworthy, or too far gone?

If you said yes, don't worry. I felt the same way.

Do you have that sinking hollow feeling in your gut when you think about your mistakes?

Does this bring up shame and regret?

Has the negative internal voice been talking for so long that it's now normal, and you think it's
just part of life?

This negative self-talk creates limiting beliefs that can make us feel stuck. They can become
deep rooted into our subconscious.

Every reason we must use substances is based on the delusion that it helps or, if our experience
has shown that it doesn't help, maybe it will this time.

I want to emphasize the perceived delusion of benefit, read the above sentence again carefully.
If the delusion of perceived benefit remains, the need to continue smoking, drinking, and
vaping remains.

If I only take one hit, or only do it on the weekends. This is the Compulsive Thought that leads
to the Impulsive Action.

Have you been brainwashed by the substance?

Has substance use created a subconscious rot within your brain?

From this point forward, identify and write down every single time your compulsive thoughts
come up, and address them with a PA (positive action).

Positive action for me was starting social media channels that help other people quit
drugs. This was something that I was both passionate about and it gave me purpose. If
you can find a positive action that is combined with passion and purpose you have a
winning formula.
 A Story About Substance Use Disorder
Let’s say you are planning a road trip. You are going to visit some friends and family out of
town. You are beyond excited for this trip; you have planned every aspect of this trip to your
exact liking.

In fact, you can’t recall the last time you were this psyched to do something!

But there is one minor problem.

It’s a long drive, and your car is not the best of vehicles. It’s not super clean, a few things are
broken, and you're just not thrilled about the commute, but deep down you know the drive is
worth it!

About six hours into your drive, you become a bit bored. You become a bit frustrated, traffic is
moving slow, your air conditioner is running at 50%, and some stress sets in.

While sitting at a red light you notice a hitchhiker. Against your better judgment you choose to
pull over and ask him where he is going and what his name is. He tells you his name is Nicotine
or Nic for short.

Before telling you where he is headed, he asks you the same question, “where are you going?”

You reply, and he says, “perfect I was looking to go that way myself.” You find the situation a bit
fishy but figure he seems like fun and decide to give him a ride. Plus, now you have some
company.

You are smart so you ask Nic to remain in the back seat. He states that it is no problem, and he
is more than happy to get out of the car any time you like.

At first things are going great, you have company, and all the sudden this ride does not seem so
boring.

After a few hours of driving, he asks you if you would mind picking up one of his buddies along
the way. Immediately you are offended and say, “that you are sticking to your planned route.”
Plus, why would you go out of your way for this stranger, he has not even offered you gas
money yet.

Nic simply responds with, “I think I will get out here then.”

You pause, and decide that you want to keep Nic’s company, it’s only a minor inconvenience.
You agree to pick up his friend.
Upon picking up his friend you determine that the friend is a bit of an odd character.

The friend goes by the name of THC, short for Weed. You are a bit uncomfortable, but the
friend, THC also agreed to sit in the backseat of the car and that he would exit the vehicle any
time you ask.

As you continue to drive the two strangers ask you to pull over and get them food. You know
that you are on a tight budget, they are not paying for the food, nor are they paying you for gas.

Plus, the nearest food stop is 10 miles out of your way, each way!

You say no, and they respond with “I think we will get out here then.”

You pause, and once again against your better judgment, even with a bit of resentment, agree
to get them food, besides you do seem to be enjoying their company.

After you eat THC and Nic ask if you would mind picking up yet another buddy of theirs, his
name is Alcohol. You become immediately frustrated at the mere thought of picking up another
hitchhiker!

Do they have NO RESPECT for your time, money, or plans to see your friends and family?

You become mad with them, and firmly say no! Plus, you are already way behind schedule
because of them.

THC and Nic simply say “I think we will get out here then.”

Once again you pause and decide that you will pick up their friend Alcohol. Even though these
hitchhikers are beginning to cause you some problems you still feel the ride is better with them
than without them.

Alcohol looks like trouble; this individual makes you extremely uncomfortable, yet you agree
that if he crams in the backseat with Nic and THC you will give him a ride.

Like the other two, alcohol agrees that he will exit the vehicle at any time, all you must do is
ask.

This detour is way longer than you expected. Not only are you off schedule but you are lost!
You are beginning to question the direction that these hitchhikers have led you in.
You ask them the best way to get back on route, and their response terrifies you.

Nic simply replies with, “it’s getting cramped back here in the back seat, I would like to sit
upfront, plus I can help you navigate if I sit upfront.”

You know this is a bad idea, the mood in the car has changed, you are no longer having fun, you
have gone from “good company” to “bad company.”

THC and Alcohol pitch in saying they too would prefer NIC to sit upfront or else they will “get
out here then.”

Yet again you give in, at this point you would have rather had them all get out of the car but for
some reason you allow Nic to sit upfront.

Instead of helping you navigate the vehicle, Nic simply sits in silence, he even turns off the
radio. You're left now with only your own thoughts, and you don’t like the way you are thinking.
You have been driving for hours now in sheer silence.

The only chatter is the growing fears in your head that you may no longer be in control.

After hours of thinking you decide you are going to kick everyone out of the car. Just before you
break the silence Nic blurts out “I would like to drive.”

THC and Alcohol immediately agree that Nic should drive. You are so thrown off guard you
don’t know what to say next.

Instead of speaking up and kicking everyone out of the car you allow Nic to drive.

What are you doing? A question that even you can no longer answer.

Someone else is now in control of your trip, someone else is now in control of what happens
next, someone, something, else is in control.

All you had to do was ask them to get out of the car, and somehow now they are driving.

That is how substance use disorder works, it’s progressive, as it continues to become more
demanding and controlling.
 Substance Use Disorder
Substance Use Disorder is a treatable mental disorder that affects a person's brain and
behavior. Leading to the compulsive use of substances despite negative consequences.

It affects your brain's reward system, motivation, memory, and related circuitry. Dysfunction in
these circuits leads to characteristic biological, psychological, social, and spiritual
manifestations. This is reflected in an individual compulsively pursuing reward and or relief by
substance use and other behaviors.

Substance use Disorder is characterized by inability to consistently abstain (stop), impairment in

behavioral control, craving, diminished recognition of significant problems with one’s behaviors
and interpersonal relationships, and a dysfunctional emotional response. Like other chronic
diseases, SUD often involves cycles of relapse and remission. Without treatment or recovery SUD
is progressive and can result in disability or premature death.

In simple terms addiction takes away the things in life that allow us to be happier such as our
health.

It is the obsessive compulsion of doing something repeatedly despite negative outcomes.

Substance Use Disorder hijacks your brain. It takes over the hormones and chemicals that make
you “feel good,” particularly one called dopamine.

The drug becomes more than a habit or a craving, your brain sees it as a necessity, and it feels
like an obligation.

We can find ourselves in a position where we know it isn't good for us, yet we continue to do it,
despite negative consequences.

So, is addiction a disease or a choice?

For me personally I prefer it as a choice. If addiction is a choice that means I am in control, not
the disease process. Even if addiction is a disease, adopting that model did not serve me well, it
would only further justify my return to use.

Even things like cannabis use disorder can have catastrophic physical consequences.

The idea that it's only psychological is false. Cannabis withdrawal is real. Things like CHS or
Lipoid Pneumonia are more common than you'd think, and they can kill.
Why do people develop a substance use disorder to things that may harm them?
People have died due to complications that came up due to their cannabis extract use. Lipids
aka fats are naturally occurring in Cannabis Extracts and can cause pneumonia that can
ultimately be fatal. “Laced” weed is not the culprit, extracts free from additives can take your
life due to respiratory complications.
Let’s face it, we all like it easy. If I give you two tasks both with the same reward and one task is
hard while the other is easy, which one will you choose?

The human brain is wired to choose the path of least resistance.

What is the reward you may ask? Dopamine!

Dopamine is a feel-good neurotransmitter that our brain releases in anticipation of eating food,
or completing a task that makes us feel accomplished, such as winning a sporting event, or
getting a good grade.

Dopamine contributes to our feelings of pleasure, satisfaction, and motivation.

Dopamine is what makes us human, it's essential for our survival.

Dopamine is the neurotransmitter that put humans at the top of the food chain.

If an activity or behavior leads to a release of dopamine our brain is inclined to seek out that
activity or behavior.

The dopamine release from nicotine, alcohol, THC, pills, and other drugs “teaches” the brain to
repeat the same behavior.

Dopamine is a master motivator, and your dopamine has been hijacked by nicotine, weed, or
other drugs.

The more you do the drug the more dopamine your brain releases in anticipation of the drug.

The more dopamine your brain releases the more reinforced the behavior becomes.

Over time with repeated drug use our dopamine levels become depleted or deficient.

This dopamine deficit leads to a lack of motivation, feelings of anhedonia (no joy), as well as
increased physical and mental anguish.

The seeking of 24/7 pleasure with a substance physically and mentally results in more pain!

Even worse, life is never going to be 100% pleasure all the time. This is the false promise of
substance use. It’s an unrealistic expectation. This is why we are always left feeling down after
the high fades away. The high you seek is a delusion.

You build a tolerance for the highs but never for the lows.
Your brain begins to place nicotine and other drugs on the same level of importance as food,
water, valuable relationships, and other things that are necessary for your existence.

Does it make sense now why every time you feel a craving it feels like you are about to go
insane?

Craving Hack: Here is a simple trick to overcome cravings. Every time you have a craving try the
“physiological sigh” demonstrated below. Repeat this 3-8 times. This is the quickest way to
relax your nervous system. If done correctly you will feel a bit of a buzz/ body high.

After you relax the central nervous system with breath work, reference your lived experience
and consider the consequences you've already faced, then go into positive affirmations to have
a balanced approach.

Also consider that fact you don’t crave drugs. The Addictive Voice does consisting of compulsive
thoughts does, not you.

Identify things in life that you “actually” crave. This could be:
• Better health physically
• Deeper relationships
• More money
• Better mental health
• More motivation
• More discipline
• The list goes on….

Try this now so next time you get a craving! It only works if you do it.

Knowing how to do something without practicing it is the same as not knowing at all.

Here is a brief video with Dr. Anna Lembke On Dopamine: https://youtu.be/G-4E76u_Ojk

Bonus Tip On Cravings:
Once you move through a breathing technique, go act on something. This could be exercise,
hobby related activities, talking, walking, creating social media content or other.

Need more help with breathing techniques while at the same time satisfying that oral
fixation?

Check out the KickIt Anxiety Relief Deep Breathing Necklace sold with a purchase of KickIt
Crave Less Gum or Separately.

Learn More Here: https://kickitrevolution.com

HOW DO DRUGS WORK?

Let’s look at nicotine for a frame of reference.

Although this section is specific to nicotine the same mechanism applies with most substances
(weed, alcohol, pills, porn.)

Nicotine fosters nicotine use disorder through the brain’s “reward” pathway. A stimulant and a
relaxant, nicotine affects the central nervous system; increases blood pressure, pulse, and
metabolic rate; constricts blood vessels of the heart and skin and causes muscle relaxation.

When nicotine is inhaled it enters the bloodstream through membranes in the mouth and upper
respiratory tract and through the lungs. Once nicotine in the bloodstream reaches the brain, it
binds to receptors, triggering a series of physiologic effects in the user that are perceived as a
“buzz” that includes pleasure, happiness, arousal, and relaxation of stress and anxiety.

These effects are caused by the release of dopamine, acetylcholine, epinephrine, norepinephrine,
vasopressin, serotonin, and beta endorphin. With regular nicotine use, however, these feelings
diminish, and the user must consume increasing amounts of nicotine to achieve the same
pleasurable effects. The user builds a tolerance and dependence to the drug.

The neurological changes caused by nicotine create nicotine use disorder. Repeated exposure to
nicotine causes neurons in the brain to adapt to the action of the drug and return brain function to
normal.
You rely on the drug to feel normal. This process, called neuroadaptation, leads to the
development of tolerance in which a given level of nicotine begins to have less of an effect on
the user.

Once nicotine use disorder is active in the brain, the absence of nicotine causes compulsive drug-
seeking behavior, which, if not satisfied, results in withdrawal symptoms including anxiety,
tension, depression, irritability, difficulty in concentrating, disorientation, increased eating,
restlessness, headaches, sweating, insomnia, heart palpitations and tremors – and intense
cravings for nicotine.

Though nicotine consumers commonly report pleasure and reduced anger, tension, depression,
and stress after smoking a cigarette or puffing a vape, many of these effects are due to the relief
of unpleasant withdrawal symptoms that occur when a person stops smoking and deprives the
brain and body of nicotine.

Studies have found that most smokers and vapers do not like smoking most of the time but do so
to avoid withdrawal symptoms.

Read that again!

The only stress nicotine relieves is the stress created by the withdrawals, a stress you now must
endure daily and repeatedly.
 The Flaw of Dopamine

Dopamine is a chemical in our brain that is responsible for the motivation to repeat a behavior
repeatedly.

Not all dopamine is created equal. Understanding how your brain works and why it operates
the way it does is essential in the addiction recovery process.

Nicotine, weed, alcohol, media content, and other drugs all provide low quality cheap releases
of dopamine.

Low quality dopamine is that which is obtained without effort.

Working out to build a better physique, studying for an exam and passing with flying colors,
getting a promotion for your hard work, building lasting meaningful relationships are all
dopamine producing activities that require effort. These are sources of high quality dopamine.

Dopamine following effort =good

Dopamine without effort= bad

Have you ever wondered why vaping, smoking, using pills, viewing social media, smoking weed,
or drinking in excess eventually strips people of motivation to accomplish things?

The above activities release excessive amounts of dopamine.

With this repeated excess release of dopamine your brain eventually downregulates the
dopamine receptors while increasing the threshold for dopamine production.

When this occurs on a regular basis it can result in a dopamine deficit.

This deficit of dopamine eventually results in feelings of anhedonia and depression.

The primary purpose of dopamine is to drive repeat behavior.

This includes behaviors that are harmful. Your brain does not understand the difference
between high quality (healthy) and harmful (low quality) dopamine “hits.”

If the behavior releases dopamine our brain will repeat that behavior.

It is our responsibility to choose the correct behaviors. We control our brain, the brain does not
control us.
Nicotine, weed, and other drugs all release high amounts of dopamine, so we are inclined to
repeat those behaviors even in the absence of pleasure.

Dopamine can build you up or tear you down, it all depends on how you use it.

Vaping nicotine releases 150% more dopamine than baseline dopamine releasing activities.

Your brain begins to think these artificially elevated levels of dopamine are your new normal.

This elevated baseline of dopamine release is very bad.

Eventually over time the brain will attempt to rebalance by making fewer dopamine receptors
available. The brain then becomes less affected by dopamine while you become less motivated,
less healthy, and less joyful.

In the presence of substance abuse things in life that used to bring you joy can’t release enough
dopamine (except increased levels of the drug) which then leads to a dopamine deficiency.

Once in a dopamine deficit there is no more buzz, no more joy.

Symptoms of dopamine deficiency result in attention deficit, depression, lack of motivation,

social anxiety, insomnia, and the list goes on.

Your drive to succeed, your drive to build relationships, your drive to do well in school or work
all depends on that dopamine release.

Not to say that you can’t still have all those things while in active addiction, it’s just “harder.”

Going after your life goals takes work, building relationships takes work, but getting high or
hitting a weed pen is relatively easy.

Your brain seeks “easy,” and in the case of drugs your brain begins to prefer drugs over life
accomplishments.

But, if we are being honest, maintaining a substance use disorder is anything but easy.

It’s also because of the dopamine cycle that we become disinterested in things that once
brought us joy.

Have you noticed that since you began consuming THC or vaping nicotine that you no longer
care about things in life that once brought you joy?
Once you begin to quit your substances of choice, getting back to things in life you once
enjoyed is important.

Be aware that since you have developed this addiction your brain has changed, and it’s going to
take some time to heal.

Once you quit, your brain can bounce back even stronger than it was before. You can find
yourself in a much better position. Your drive, motivation, and ambition skyrocket (with enough
time).

Just keep in mind this takes practice, repetition, and consistency. You cannot expect to instantly
feel better after quitting. In fact, for the first few days or weeks of withdrawal you might feel
worse, and this can continue if you don't actively practice self-care.

*Remember, we are asking you for thirty days of quitting. It is around day thirty you should
start to feel all the benefits of quitting because it’s around day thirty dopamine levels begin
to rebalance.

Although your brain sees drugs as the “easy option”, this is far from reality.

Everything is harder when we have a substance use disorder. Getting motivated is harder,
thinking clearly is harder, finding time and energy is harder.

This is in part what makes quitting so hard! You are lacking the neurochemical (dopamine) you
need to motivate yourself to quit!

The highs we seek in substance use disorder (SUD) are some of the most expensive dopamine
hits you will ever acquire in your life. You are actively taxing yourself.

Think about how hard you work for the money you are spending on substances.

If you are stealing, think about all the guilt you are living with.

If you are lying, think about all the anxiety and fear you are facing daily.

Think about all the time, energy, and focus you have dedicated towards getting this drug, and
for what?

You are putting in a serious level of hard work for a “high.”

You are not lazy, you are on the grind 24/7, seven days a week. You drag yourself through the
mud, hit after hit, every day and keep coming back for more. There is nothing “easy” about
substance use disorder.
Think about a life goal you wanted to accomplish? How much work would It require?

What if you used your TCD (AddictionMindset) to focus on your goals, into your education, into
your hobbies, into your friendships, into your future success?

What if you chased a high that gives you something in return versus a high that tears you
down?

This is your opportunity to address your compulsive thoughts, impulsive actions, and to use your
TCD and take positive action. By doing so you will find yourself in a much better position.

People often talk about getting back to how they used to be prior to the substance use, but for
many of us that sounds terrible.

Prior to the substance use we can be plagued by trauma, anxiety, boredom, and depression,
and when we use for the first time, we get relief.

Then we begin to neglect our reality, distracting ourselves with substance use. This whole time
we are passively creating a life that we want to escape from, but the “escape” is keeping us
trapped.

To make matters more complex in the beginning of our recovery process during withdrawal,
generally we feel terrible, and we view that as PROOF, that we need to use/vape/smoke.

This is a delusion based on a lack of awareness about how substance use disorder works.

With TCD and PA (positive action) we can find ourselves in a much better position than we were
before EVER TOUCHING A SUBSTANCE.

It’s no shock that people who overcome SUD experience increased energy, motivation,
improved confidence, increased focus, and better habits. All things you can look forward to
after quitting Nicotine, THC, and other substances.

Here is a brief video on Dopamine and the current state of it: https://youtu.be/3m9b9uc57c4
 More Problems With Dopamine
The instant surge of dopamine from vaping, smoking weed, or consuming drugs creates an
expectation of instant gratification. Instant gratification is the exact opposite of delayed
gratification. Delayed gratification is the principle that you must accomplish A before you
accomplish B.

Delayed gratification is the opposite of impulsive behavior. Delayed gratification is being

patient while pursuing a reward.

Studies have been done on people who have achieved high levels of success in life and each of
these people have one thing in common. They all demonstrate the ability to accept delayed
gratification.

Substance use disorder damages delayed gratification while quitting strengthens it!

Pause.

You may be thinking it’s just nicotine, but it’s just weed, but it’s just….

If so it's important to acknowledge that for what it is, a Compulsive Thought. Address it
immediately with TCD and PA.

Hopefully you're getting it!

Nicotine can cause Nicotine use disorder.

Cannabis can cause Cannabis use disorder.

The risks and withdrawals involved with drug use are the same as any other SUD, the only
difference is overdosing risk.

● Are you doing something that you no longer enjoy, but you’re still doing it all the time?
Yes, or no? ___________
● Are you still enjoying it, yet it's causing negative consequences?
Yes, or no? _____________
● Is this something consuming a lot of your time and money? Yes or No____________
● Are you coming up feeling empty at the end of the day? Yes or No_________________
● Is this something costing you your relationships with yourself, your friends, and your
family? Yes or No___________________________

Substance use comes with a cost. SUD is costing you a lot more than health.
 Do I have a Substance Use Disorder?
Let’s play a game. We are going to look at three different categories of SUD. The mental, social,
and physical aspects.

Wright a Y (yes) or N (no) next to each of the bulleted questions below. At the end of each
section see if you have more Y’s or N’s.

Psychological Symptoms:
● An inability to stop using the substance: Have you ever made at least one attempt to
quit but failed?

● Use of the substance continues despite health problems: Are you suffering from lung
problems, stomach issues, insomnia, fatigue, depression, anxiety (yes mental health
counts too)?

● Do you use the substance to deal with problems: Do you feel you need to consume the
substance to help deal with stress, anxiety, anger, depression, or your daily problems?

● Obsession: Are you obsessed with the substance? Are you spending time, energy, and
money trying to figure out how to get more? Are you obsessed with the wrong things?

● Taking risk: do you take risk to obtain the substance or engage in the behavior? If you
are suspended the answer to this is an automatic yes.

● Your dose has increased: Do you still get a high? Do you need to take more and more to
achieve the same high? Do you even know why you keep doing it if you are no longer
getting buzzed?
If you were anything like me there is a chance all six had a Y.

Total N’s ______________

Total Y’s_______________
 Social Symptoms:
● Sacrifices: Have you given up on activities that used to bring you joy? Do you avoid
friend groups or situations in which you cannot vape or smoke?

● Dropping Hobbies and activities: Have you dropped or lost interest in hobbies, life goals
or things you used to enjoy doing? This could include sports, arts, reading, writing,
making social media content, the list is endless?

● Maintaining a good stash: Are you always worried about how much of the substance you
have?

● Secrecy and solitude: Are you using the substance alone or in hiding? Have you become
more isolated with the substance? Do you lie to teachers, family, and friends about your
use?

● Denial: Are you denying the idea that you might have a problem as you read this? Do you
think you can quit anytime you want?

● Legal and disciplinary issues: Have you faced legal or disciplinary actions due to this habit?
If you are suspended for vaping the answer is yes.

● Financial Troubles: Have you been spending money on this habit? Is this habit or addiction
leading to a greater financial demand?

Total Y’s__________________
Total N’s___________________
 Physical symptoms:
● Withdrawal symptoms: Have you ever experienced cravings, constipation, diarrhea,
trembling, seizures, sweating, or uncharacteristic and impulsive behavior such as
violence and anger?

● Appetite changes: Have you noticed a change in appetite? Either a decrease or

increase?

● Damage or disease from the substance: Have you been facing recent health
challenges due to the use of this substance? Are you in denial about possible health
challenges you are facing?

● Insomnia: This is a common symptom of withdrawal. Do you experience insomnia

(can’t sleep) as a withdrawal symptom when quitting or during active use of the
substance?

● A change in appearance: Have you become more disheveled, tired or haggard since
using the substance? Are key parts of your day such as washing clothes or attending
personal hygiene impacted?

● Increased tolerance: Has your tolerance increased? Do you require more of the
substance to get a buzz?

Total Y’s_______________
Total N’s________________

How did that game go? If you had more Y’s than N’s you may start to consider that you might
have a substance use problem and may want some help to overcome it.

Just a friendly reminder many people claim there is no physical addiction to cannabis, this is
100% false.

You can 100% develop a physical addiction to cannabis and tolerance is proof of this.
 The Truth About Substance Use Disorder

It's important to change the association we have with substance use. Often in active use we see
it as the only thing that “helps us.”

Deep down, or even on the surface, we know this behavior is not sustainable. For the people
who have zero awareness about their SUD but have faced countless negative consequences
they may have what is called Anosognosia or “lack of insight” as it relates to a disorder like SUD.

Many of us grow to hate our SUD. This approach can be based on demonizing the substance
and viewing it as EVIL. If that helps you at first, then more power to you, an issue arises when
we start to view our past selves as evil, this can contribute to negative self-talk, and it can hurt
our ability to relate to others with the same lived experience.

Perhaps you vape or smoke because they were the best tools you had (until now) to deal with
life as it is. Don’t hate yourself for that. You are trying your best just like everyone else.

We use compulsively despite negative consequences; we experience Compulsive Thoughts and

Impulsive Actions, and this self-sabotage causes harm to ourselves and the ones around us.

By empowering ourselves with Positive action, we can stop self-sabotage, and we can recover
from our mental health challenges, with the help of peers and professionals.

These tools can put us in the position to help others with the same lived experiences. Hence
this workbook.
 Emotional Regulation

A major aspect of living a prosperous and fulfilling life is learning how to manage emotions.

The ability to cope when under pressure is crucial for your success in multiple realms of life.

Sadly, substance use can damage this.

You vape when you're happy. You drink when you're sad. You smoke when you're mad. You
vape when you're glad. If you are reading this there is a good chance substance consumption
has become a primary form of emotional regulation for you.

● What if we told you that you don't have to react to every emotion you feel?
● What if you had the ability to observe your emotions without reacting to them?
● Do you think this would be a powerful skill to have in life?

This is what emotional regulation is all about!

If I reacted to every state of emotional state I experience each day I would anxious, depressed,
and exhausted more often than not.

Just because you have an uncomfortable emotion does not mean you have to try and escape it.

Most people with substance use disorders experience emotional dysregulation. Emotional
dysregulation is a term used to describe an emotional response that is poorly regulated or
handled and does not fall within the traditionally accepted range of emotional reaction.

When we depend on substance use as opposed to creating healthy coping skills, we set
ourselves up for even more challenging emotions.

When we view emotions as the enemy, we do whatever we can to avoid them. This is
extremely dehumanizing, emotions don't make you weak, they make you HUMAN.

Substance use during adolescence has been associated with alterations in brain structure,
function, and neurocognition.

When you use any substances under the age of 25 you negatively affect your prefrontal cortex.

This part of the brain is responsible for impulse control, planning, critical thinking, and
emotional regulation. Instead of strengthening the “muscle” of healthy coping, we are actively
weakening it.
We then solidify our substance use as our main way of dealing with life, we rob ourselves of the
ability to regulate life as it presents itself to us.

We can't always control what happens to us, but we can control our response (with some
practice of course).

Your mind is the only thing in life you can control, why would you want to give that to a
substance?

Lack of emotional regulation is one of the worst side effects of substance use disorders.

Have you considered this a side effect?

A big part of quitting vaping or smoking weed is learning how to avoid impulsively acting on our
emotions.

People who learn emotional regulation are real life superheroes with a real time superpower.

Welcome to the club!

Below are some tools to help address emotional dysregulation at the drop of a dime:

1. Feel: To bring in the practice of emotional regulation, you must first feel an emotion
that seems to be dysregulated. Examples: Angry outbursts, panic attacks, suicidal
ideation, catastrophizing (thinking that the worst possible outcome will happen.)

2. Self-Awareness: You can't address something you're not aware of. Ask yourself if the
emotion you experienced is based on the reality of any given situation.

3. Acceptance: When we accept the emotion, we are feeling, that can help the emotion
pass.

4. Breath work: We can utilize methods like box breathing and the physiological sigh.

Emotions of anxiety and depression can be quite intense early on with quitting. This is normal.
Panic attacks, changes in heart rate, even to an extent suicidal ideation may occur. If you are
overwhelmed by the emotions or physical outcomes of the emotional dysregulation, seek
medical help and support.
 How To Do Box Breathing

1. Begin by slowly exhaling all your air out.

2. Gently inhale through your nose to a slow count of four.
3. Hold at the top of the breath for a count of four.
4. Then gently exhale out of your mouth for a count of four.
5. At the bottom of the exhale, pause and hold for the count of four.
6. Repeat.

Ways To Build Emotional Regulation In Daily Life

1. Talking about your feelings: With professionals in the mental health field, with peers,
friends, mentors, teachers, and family members you trust.

2. Self-Care: A daily self-care practice will aid in the acceptance of emotions and reduce
more intense emotional experiences. Make sure you get adequate sleep, hydration, and
sustenance from your diet.

3. Affirmations: Affirm your ability to face emotions. Affirm that you are capable. Affirm
your strength. Say these aloud or internally in the “I am (insert strength) format.

4. Exercise: A daily exercise routine can help to reduce anxiety and depression.

5. Positive Action: Taking daily positive action sets you up for emotional stability and
peace of mind. This is probably the most important step to emotional regulation.

6. Writing: Write down your schedule, and any goals you have. Journal your feelings. Write
down affirmations and keep a self-care log.

If you want to feel better do things that make you feel good. If you want to feel better partake
in activity with purpose. Stop doing the things that make you feel bad.

This is not rocket science.

 Activity #1: 12 Questions
Below I have listed the twelve questions of marijuana anonymous. These questions are meant
to help you determine if you are suffering from Cannabis Use Disorder. These questions are
designed by marijuana anonymous but can be applied to any drug.

Answer each of the questions below with a Y (yes) or a N (no) at the end of each sentence.

1) Has using nicotine/weed stopped being fun?

2) Do you ever use nicotine/weed alone?

3) Is it hard for you to imagine life without nicotine or weed?

4) Are your friends determined by your use?

5) Do you use nicotine/weed to avoid dealing with problems?

6) Do you use nicotine/weed to cope with your feelings?

7) Has smoking let you live in a privately defined world?

8) Have you ever failed to keep promises you made about cutting down or controlling your use
of the substance?

10) When your stash is empty, do you feel anxious or worried about how to get more.

11) Do you plan your life around nicotine or weed use>

12) Have friends or family ever complained that your use is damaging your relationship with
them?
 Activity #2 Identify Substance Use Disorders
What are all the unproductive/harmful things you consume? What things do you compulsively
think about? First, identify all the obviously harmful substances. These addictions may be
costing you money, time, energy, health, distraction from school & work, or causing other
problems.

Common examples have been listed below. Please be aware, video games, social media,
caffeine, among others may not be “harmful” addictions for everyone.

It is for you to decide what addictions are holding you back in life. Write out your harmful
addictions in spaces 1-7.

What areas of your life could you improve?

1) Nicotine
2) THC/ weed
3) Energy Drinks/ Pre workout products
4) Excessive caffeine
5) Shopping
6) Gambling
7) Alcohol
8) Social media
9) Video Games
10) Pharmaceutical drugs
11) Sugar

1)

2)

3)

4)

5)

6)

7)
 Substance Use Disorder Creates
Delusions and Illusions
SUD creates delusions. The delusion that you must use to make it through the day. The illusion
of being chill, not caring about things you REALLY care about.

The big lie is crafted by society, culture, media, the entertainment industry, and others who sell
this lifestyle as a “dope aesthetic”.

It’s a lie that SUD/CT wants you to believe is true. It’s a lie that we can be brainwashed into
thinking is a reality. It’s a lie that you tell yourself every day. It’s a lie that others who struggle
with SUD want you to believe, so they don't feel alone.

Alcohol use is a prime example of this lie. It is the same lie sold by vape and big tobacco
companies and now cannabis conglomerates a like.

This workbook is meant to help you see past the lies, past the negative self-talk, and past all the
fog that addiction has created. At the end of this section I am going to ask you to identify all the
lies that SUD has you convinced are truths.

As a disclaimer: I do recognize that there are medical and recreational benefits to both nicotine
and weed. I also acknowledge that some people may prefer life more with the drug than
without out. This workbook is geared towards those that want to quit, not those that want to
continue with the substance.

Hopefully you have been listening for your CT-IA.

To accept the truth about your situation and the amazing things that your future holds you
need to understand and accept the following truth.

We have lots of reasons why we think we need a substance in our lives. The truth is for many of
us we WANT to change the way we feel. We are seeking instant gratification and chasing a
constant state of euphoria. We tell ourselves we need it, to justify something that is NOT
sustainable.

A constant state of euphoria does not exist, this is the lie they sell you.

This NEED creates an obligation. We then hyper focus on everything bad that has ever
happened to us and see it as the perfect excuse for our actions.
When we smoke, we are robbing ourselves of the ability to bring in Emotional Regulation (ER),
and hurting our frontal lobe, which causes The Compulsive Thoughts and Impulsive Actions.
There are three ways this plays out:
1) You become emotionally stunted and an immature adult.
2) You face it later in life and potentially do irreversible damage.
3) You face your uncomfortable reality now.

Which option do you think has the best “bigger picture” outcome? Circle below:

1 2 3

When you face it, it is much easier. Humans are extremely resilient and can recover from
almost anything, but some things can't be undone. Some health problems only get worse, social
consequences only become more obvious, and your mental health can decline to the point that
you need to be involuntarily committed to mental institutions. This can all happen from drugs.

We have lots of reasons why we think we could never live without the substance, all of which
are lies crafted by our CT-IAs

Disclaimer: Of course, trauma, genetics, and your environment play a role in addiction as well
as many other factors. The purpose of this workbook is to address addiction, and encourage
self-care, not to treat trauma or diagnose. Please seek the support of a qualified mental health
professional for these matters.

We have one other thing we want you to keep in mind while reading this book. You and only
you are accountable for your actions.

This workbook is here to help! Your family and counselors are here to help! At the end of the
day, you must be willing to help yourself, we must be our best advocates.

*This is on you.

This has nothing to do with your friends, family, school, work, me, or life situation.

Only you can determine what happens next.

This workbook is teaching you to be your own advocate.

Either YOU quit, or YOU don’t. It’s that simple.

 Activity #3 Addiction Lies
Write out all the “lies” that the addictive voice uses to keep you hooked. Below are a few
examples for you. We encourage you to think of at least seven of your own.

These are the Compulsive Thoughts (CT’s) that play over and over in your head.

These “lies” keep you trapped in the cycle. Remember, address this by acknowledging the truth
of your negative experiences, then balancing them with affirmations and Positive Action (PA).

1) I am addicted because of family things that have happened in my past.

2) I am addicted because it makes me feel good
3) I am addicted because it helps me with stress, anxiety, and depression.
4) I am addicted because I have an addictive personality.
5) I am addicted because my friends and family are addicted
6) I am addicted because I deserve it as a reward
7) I am addicted because it helps me get stuff done
8) I am addicted because I can’t quit
9) I am addicted because of my parents’ genetics
10) I am addicted because of emotional or physical imbalance in my life
11) I am addicted because it’s too late to quit
12) My addiction is not that bad, at least I am not on alcohol or fentanyl.

1)

2)

3)

4)

5)

6)

7)
 Nicotine & THC
As you may be aware the primary areas of focus in this workbook are on nicotine and THC.

You may be asking yourself, why are we focusing on these substances?

These substances are the most culturally accepted, justified, and normalized. They are seen as
“soft drugs” and are widely available to the general public.

Currently cannabis has been bred into an unnatural state, with THC percentage at upwards of
30% and cannabis extracts at 99% THC. This is why we have started to see more cases of
Cannabis Induced Psychosis, Cannabinoid Hyperemesis Syndrome, and Lipoid Pneumonia
resulting in death. It's often said “no one has died from weed” unfortunately this is not true
anymore.

When it comes to nicotine the compulsive use of disposables and mods, results in chronic
respiratory issues that can cause other life-threatening side effects including damage to the
developing brain.

These substances can cause some of the exact same consequences that you'd associate with
“hard” drugs.

A Note On Nicotine Versus Other Drugs

There is no such thing as a hardcore drug. The result of any excessive drug use is a substance
use disorder. There may be varying degrees of substance use, but everyone that develops it one
day faces the consequences.

I would argue that nicotine is one of the most dangerous substances of them all. It claims
almost half a million lives a year, and it's legal! I am talking about cigarettes.

The same drug that has you addicted to vaping is what’s responsible for cigarette addiction.

Nicotine is not only legal, but it has made itself socially acceptable. The consequences of
nicotine use disorder are a slow bleed, but do not be fooled for one second, nicotine is
dangerous.
 ACCOUNTABILITY
I will strive to live in the present, resolve the past, and create my ideal future.
-Unknown

You need two things to quit any SUD for good. Accountability and TCD.

Having a support community is also a huge help.

You are always 100% responsible for your actions. No other circumstances, no other person, no
other situation. You must accept full responsibility for your actions. No excuses.

Be accountable for yourself and for the things that happen to you.

Life is much easier this way because it puts you in control.

Accepting full accountability for your actions is the only way a long-term transition into quitting
vaping or quitting weed will occur.

SUD creates a mindset that we have no control over our behaviors or the things that impact our
decisions in life.

We can think “I'm the only person that feels like this and I need to use.”

This idea that we are the “only person” who has suffered this immensely in life, so we need to
use substances to distract and numb the pain is not a coping skill, it’s a delusion.

These drugs are not helping you cope, they are making you delusional. These drugs are not
making you numb, because you are feeling the consequences of substance use.

Again, there is no long-term benefit.

There is always another person who has experienced more trauma. I don't say this to invalidate
your lived experiences, I say this, to offer you the opportunity to accept your past and current
circumstances.

You can shift from a victim to a SURVIVOR.

Need more accountability? Want a library of resources and information all in one place?
Check out the AddictionMindset Recovery Community Here:
https://www.skool.com/addictionmindset-community-5387/about
Accountability is defined as accepting full responsibility for your actions and the resulting
consequences. Substance use creates and justifies a complete lack of self-accountability.

People who struggle with substance use always have someone or something to blame. “I
relapsed because of stress. I relapsed because of work drama, I relapsed because….”

If you relapsed. The reason you relapsed or continued to use the substance is because you have
a compulsion that you are supporting through Impulsive actions.

When we justify not being accountable to ourselves, we are ultimately handing over the ability
to control what happens to us in life. We start to view life as a matter of things happening to us,
instead of because of us.

This is one of the worst ways of thinking created by vaping/smoking/using.

Giving up our control in life is depressing, exhausting, and dehumanizing. It’s the complete loss
of free will, the very thing that makes us human.

If a person goes through life forfeiting their ability to control their actions and the outcomes of
those actions, depression is a guarantee.

No wonder why depression is on the rise. If you have a substance use disorder and suffer from
depression, ask yourself, is the substance really helping or hurting?

No one, and I mean no one, wants to go through life being told what to do or how to do it.

Why are you ok with the Compulsive Thoughts dictating your life?

For example, say you wanted to go to your friend’s house, but instead you stayed home and got
high.

You wanted to get that work promotion, but instead you spent your time focused on getting a
buzz.

Those choices are driven by substance use, but you entertained the CT-IAs and you forfeited
control.

Life is much more optimistic (happy) when we control our decisions and our actions. This is why
life can become much happier when we quit.

Being accountable for your actions is a great thing and can result in longer term happiness.
Who’s happier, the person who has no control, or the person who has complete control?

Addiction loves a good opportunity.

Addiction will always increase in the presence of a scenario where you perceive a lack of control.

When you perceive a lack of control the CT (Compulsive Thoughts) will ramp up its volume,
driving your next actions.

Again, we can draw the comparison between SUD and a toxic controlling relationship.

The Delusion of Control

When we are active addiction, we are attempting to control REALITY. We don't want to
experience challenging emotions, and experiences. We want to escape normal parts of reality
that are just part of life.

The expectation that we can create a reality free of any annoyance or challenges, CREATES
MORE ANNOYING CIRCUMSTANCES AND CHALLENGES.

When we compulsively use cannabis, nicotine, or alcohol, to CONTROL stress, we CREATE more
stress.

This goes for every substance that has a promise of escapism.

It will cause more of the thing you are attempting to control. Cannabis use disorder will ruin
your appetite, sleep, and make you more anxious.

When you ask someone why they consume Cannabis, what are the main reasons they bring up?
Appetite, sleep, and anxiety…

What if you refocused the delusion of control into something positive? What if you focused on
your work performance, or improving that relationship you have been after, or getting better at
that side hustle or hobby?

Those things are all very possible, if you start taking positive action and discontinue the
Impulsive Actions.

If you quit because someone is telling you to quit, and it does not become something you are
willing to do, you will not likely continue the recovery journey.

If you choose to quit, quitting will seem a bit easier.

Quitting vaping or smoking is not about what you are giving up, but rather about what you are
gaining back in life! You are not “giving up” anything.
Activity #4 Accountability
In what areas of your life do you need to become more accountable? In what areas of your life
do you need to become more organized? In what areas of life could you become more
accountable for your actions? In what areas of your life do you need to regain control?

Write out some examples in the list area below.

One of the worst side effects of SUD is saying you’re going to do something and then not doing
it.

How many times have you told yourself you are going to quit and failed to see it through?

Lying to yourself continually erodes away at ones confidence.

Ready to end the cycle?

1) My relationships and friendships.

2) My finances/ saving money
3) School work
4) My job/ career
5) My health
6) Chores
7) Cleaning
8) Being on time

1)

2)

3)

4)

5)

6)

7)
 You must do this for yourself. I can’t quit for you.

You already have the answers and the solutions. You already have the TCD, all you need to do is
water that seed and take Positive Action.

Listed below some tips to help you become more accountable. By becoming accountable for
your actions, you regain control. These tips will not apply to everyone. Incorporate what works
best for you.

1) Write everything down.

Write down your daily to do list including a daily self-care log. Write down both short term
goals and long-term goals. Setting goals is a great way to keep oneself accountable. After you
write out your long- and short-term goals, take into consideration how addiction may impact
those goals.

2) Identify your mantra and stick to affirmations.

Who are you, and why do you get out of bed every morning? What things in life drive you? Is it
sports, work, relationships, hobbies, school, family? Your mantra should fuel your goals. Your
“mission” should create a high just thinking about it. If you don’t have one yet that’s ok, we will
work on it. When we have an addiction it’s hard to find something that gives us purpose.

3) Have small goals.

These goals can be as simple as making your bed or keeping up on cleaning. When you quit an
addiction, it’s important you begin to organize. This includes both mental and physical clutter.
When you first quit, your brain is going to crave simplicity and a clear path of direction.
Set small goals that will eventually lead to the accomplishment of big picture goals. We are
going to spend a lot of time talking about big picture goal setting in the upcoming sections.

4) Have a routine.
Try to stick to a routine around Positive Action. Setting a routine is one of the best things you
can do to quit drugs and maintain accountability. Routines also help to create simplicity for
your brain, something your brain will need when you first quit.

Personally, I prefer exercise first thing in the morning, followed by a day of work,
cleaning/organizing in the evening, and working on my hobbies right before bed.

I structure my week with motivation, education, and implementation. Monday-Tuesday I focus

on getting motivated to do stuff. Wednesday-Thursday I focus on educating myself with a new
skill. Friday-Sunday I am using that motivation and education and acting on my goals and
objectives.

This routine has worked very well for me in both my early quitting and currently.
Here is a brief video on Addiction as a choice versus disease: https://youtu.be/FytUWqBtmg4

Think Positive: You Are Not Quitting Anything

The CT-IAs have a negative vibe and can make you cynical and pessimistic, this leads to more
compulsive use. How many times have you told yourself you had a bad day, and you deserve a
vape, drink, or smoke?

How many times have you been through a breakup or a trauma and justified the use of a
substance because of the event? Not knowing it would hurt your ability to fully accept that
event.

Does a “bad day” have anything to do with vaping or smoking? Rather, are these negative
situations vehicles in which SUD can further hijack your brain to justify continued vaping and
smoking?

SUD leads to low self-worth and a negative self-talk.

Nicotine/cannabis use disorders have a mental hold on a person. When that person considers
quitting, they often feel as if they may go insane.

This is often because the person feels they are giving something up.

This is far from the truth. Quitting an SUD has nothing to do with what you are giving up, but
rather what you are gaining back in life.

Remember you are not giving up anything, but you are standing to gain so much back including
your physical health, mental health, friendships, money, and social life.

When you quit an SUD, you are going to have good days, and you are going to have bad days.

It is what you do with those days that matters most! Good or bad it is what it is.

Now would be a good time to identify what a bad day is.

You woke up with food, water, and shelter did you not? Do you have decent health? Are those
you care about safe? If yes, today is a good day.

Often, we have a very low threshold for what makes a bad day, bad. Increasing that threshold
can work wonders for your mental health.
 Activity #5 Positive Self
In the area below I want you to write down a list of positive things about yourself. SUD’s tend
to drag people through the mud. SUD’s encourage negative self-talk. Negative self-talk sounds
different for everyone.

The more negative self-talk we focus on the louder the addictions become.

I want you to immediately write out a few positive qualities about yourself. Try to write out as
many as you are old! If you are unable to think of any positives ask a friend, family member, or
person who is close to you.

Examples:
1) Funny
2) Attractive
3) Smart
4) Determined
5) Hard working
6) Strong
7) Easy going
8) Friendly
9) Caring/ empathetic
10) High energy

1)

2)

3)

4)

5)

6)

7)

8)
9)

10

Before You Quit

At this point in the workbook, you should be getting excited about quitting
vaping/smoking/using.

We have a few more steps to go before you commit to that decision.

If you want to be successful for the long term you must be willing to accept the fact that you
are not giving up anything. Vaping offers you nothing, absolutely nothing. If it did offer you
something, there is a good chance the negatives may be outweighing the benefits.

Instead of focusing on quitting, focus on “gaining.”

What are you going to gain back by quitting nicotine, weed, energy drinks, booze, pills, or
other? What things in your life have SUD negatively impacted.

In the next few sections I discuss a series of things that all people who suffer from substance
use can look forward to when they quit.

You have three options going forward.

Option #1) You quit. Come hell or high water you refuse to use the substance again. No matter
what circumstances you see this process through.

Option #2) You become overwhelmed by quitting and return to use. Your fear of life without
the substance outweighs your fear of life with the substance. In this case, I cannot be of a help.

Option #3) You seek medical support and medical detox, simply because doing this on your own
is to overwhelming or downright dangerous. This is often the case with extreme physical or
psychological withdrawal symptoms.

I see this with psychosis, suicidal ideation, and physical symptoms like extreme insomnia and
dehydration.
 Potential Benefits Of Quitting Vaping/Smoking

TIME
I want you to consider the absurd amount of time you put into this substance. If you vape,
smoke, take pills, or drink in excess, I want you to ask yourself how much of your valuable time
you are giving to this thing?

First, think about the amount of time you spend hustling to afford your substance of choice.
How many hours a week do you grind or scheme to make sure you have enough money to keep
this substance satisfied?

All your hard work, is it paying off? Yes or No____________

How much time do you spend going to purchase or seeking out your substance of choice?

How many times have you desperately sat around waiting on the substance?

Next, think about the amount of time you spend “being high.”

How much time do you spend smoking and vaping?

How much time do you spend thinking about your next hit?

The amount of time you spend thinking about it in and of itself is probably a lot.

After a meal, before bed, when you first wake up, when in the car, after a win and after a loss,
the list goes on.

What if you spent all this time thinking about your goals, hobbies, ambitions, and friendships?

Time is the most valuable thing you have in life. How you spend your time matters.

SUD has no regard for your time. Addiction does not value you or your time.

Value how you use your time and time will value you!

There is not enough time in the world to satisfy a substance use disorder. SUD does not want
some of your time, it wants all your time.
SUD is not only robbing you of time currently available to you, but also your furfure time.

Think about all the time you spend thinking about the future. How much time do you spend
thinking to yourself “if I don’t quit smoking something bad might happen to me?”

Even worse, what if that “something” does happen to you?

Have you had to spend any time at a doctor appointment recently or in a hospital due to health
complications resulting from drinking or smoking?

Are you struggling with some unexplained health stuff that just does not seem to add up?

The hours people spend in and out of doctor offices by their mid 20’s and early 30’s due to SUD
they had when they were younger is astronomical.

Where would you rather spend your time? At the doctor’s office, at work, or with friends and
family?

Stop giving this substance the time of day.

Starve nicotine and THC of your time by focusing your time and TCD into things that build you up
instead of tear you down.

How you treat your time is a snapshot of how you are going to allow others to treat your time.
Value your time and time will value you.

People who do well in life, people who are truly happy in life, highly value how they spend their
time.

These people make sure not to let anyone or anything stand between them and how they use
their time.

If you don’t value your time no one else will either.

Happy and successful people may be focused on work, relationships, selfcare, faith, or other
things that bring them joy. People who are highly successful in life view their time as a top
priority for this reason.
 ● What could you be doing with your time?
● Do you value your time?
● How much time are you currently investing into addiction?
● What would that time look like if you were investing it into your life goals, hobbies,
relationships, fitness and feeling better?

Energy
How are your energy levels doing these days? Compulsively consuming substances tends to be
an exhausting process.

Addictions drain us both physically and mentally. Are you tired often, looking to nap during the
day? SUD may be to blame.

Substance use disorder is draining for two primary reasons.

Reason #1
Every time you seek/ carve a drug you release a burst of adrenaline. Adrenaline puts your body
in a state of “fight or flight” response mode. Your blood pressure rises, your heart rate
increases, and your senses sharpen, (for a moment). If you are in danger this is a good thing.
When you are threatened you want that release of adrenaline. But what happens if you are
putting your body into a state of “fight or flight” multiple times a day?

Even worse, we can become dependent on this stress response, and seek it out unknowingly
through dangerous relationships and activities.

Then we can view times that we are not in crisis as “boring.”

Have you ever quit before and felt bored? This “fight or flight” craving response may be to
blame.

Imagine driving a car and slamming on the gas till you redline the car after each stoplight, in a
busy city, with lots of lights. Eventually you will burn the engine out. This is exactly what you are
doing to your body’s internal engine, you are burning it out.

Vaping or using other drugs can eventually result in “burning you out.”
Symptoms of burnout include:
Fatigue
Body aches and pains
Weight loss
Low blood pressure
Lightheadedness
Loss of hair
Skin discoloration
Tiredness
Trouble sleeping and waking up
Reliance on stimulants such as caffeine/ energy drinks
Digestive issues

Reason #2
Every time you consume a drug your brain releases dopamine. We discussed dopamine in detail
earlier in the workbook.

One of the most feared things about quitting is the withdrawal. Withdrawal is also a common
cause of fatigue.

You may be shocked to hear this, but you are going through withdrawal daily, maybe even on
an hourly basis.

As the drug (nicotine, alcohol, or THC) exits your body you start to experience physical
symptoms of withdrawal.

Symptoms can include headache, dizziness, stomachache, lightheadedness, insomnia, and

fatigue.

Withdrawal kicks in every 30-60 minutes between use. Pause and think about a time in your life
when you managed to quit. Do you recall experiencing withdrawal? If you remember it was
probably exhausting both physically and mentally.

You experience withdrawal daily, and you don’t even realize it. This is part of the delusion
crafted by the substance.

You only have so much energy, stop draining it on daily withdrawal episodes.

Disclaimer: In the upcoming pages we share some tips with you to guide you through the
withdrawal process. None of this is medical advice and you should always speak with your
doctor when quitting any substance. This is especially true of alcohol and other drugs that may
result in life threatening withdrawal.

Nicotine withdrawal is mostly mental, even the physical aspects are caused mostly by perceived
mental anguish.

Disclaimer: In rare cases nicotine withdrawal can result in increased blood pressure changes,
panic attacks, irregular heart rate, and mental instability. If you experience any of these things
while quitting, please speak with a medical professional.
Did you know when you quit vaping most of the nicotine is out of your body within 3-5 days of
quitting? It takes about 14 days for the by-products of nicotine to exit your body. This is often
why people experience a second wave of withdrawal around day 14 of nicotine detox.

What about THC?

THC can take a bit longer. It is not unusual with clients that I can see it take up to 90 days post
quitting before full THC detox is achieved.

Recall the mantra “it is what it is” for the first 90 days when you quit. How you feel today is not
how you will feel tomorrow, and how you feel next week is not how you will feel next month,
so and so forth.

Here is a brief video on the benefits of quitting: https://youtu.be/2nVztZM1sEY

Ambition, Drive, and THE BUZZ

Be honest with yourself, have you noticed a change in your ambition or motivation since
beginning consuming drugs?

If so, in what ways have your ambition levels changed? Do you still have that same amount of
drive?

If you are finding yourself less motivated, you can blame “the buzz.” The buzz/ high feeling you
get from nicotine, weed, and other drugs.

That one thing that you may perceive as a benefit, is the most dangerous aspect of substance
use, especially the morning buzz.

Every time you get a “buzz” your brain is rewarded with dopamine. The release of dopamine
makes a person feel good for a short moment. This release of dopamine trains your brain to
seek the behavior repeatedly and compulsively.

Like a well-trained rat, hitting a leveler repeatedly for a reward, companies watch their
consumers “hit” vapes, puff weed, and cigs, puff after puff, day after day, all while counting the
profits of your substance use.

The brain begins to prefer getting its dopamine fix from drugs versus from other things in life
like exercise, being around friends, winning a sporting event, landing a new job, graduating
school, a new relationship, accomplishing a goal, eating good food, and the list goes on.
Many people that suffer from substance use have lost the excitement life offers.

The brain begins to perceive drugs as the easiest way to get more dopamine, sadly the brain
has been manipulated by the drug.

As you and I both know there is nothing easy about addiction.

One of the most important things to do when quitting an addiction is refocusing on activities,
hobbies, and people that bring you joy through Positive Action.

At first, things won’t seem as exciting without the drug, this is normal and will pass after a few
days, weeks, or in rare cases months.

Clinically this lack of excitement is called anhedonia and quitting may reverse it!

Activity #6 Gaining Your Life Back

What things are you going to gain back in life by quitting vaping or smoking weed?

How will quitting nicotine and weed make your life better?

What have these addictions been holding you back from?

How you speak and think about quitting matters.

Write out some examples below.

1)

2)

3)

4)

5)

6)

7)
8)

9)

10)

Quitting Basics
Why Did You Start
Step one is determining why you began to use nicotine/THC/ drugs in the first place.

In the event you began to use these products to escape anxiety, depression, relationships, or as
a coping mechanism, working with someone to help you develop new coping skills is highly
advised.

Developing new coping tools is a big part of quitting for most people.

When we quit, although life does tend to get better, many of our previous issues that got us
into using the drug are still there.

There is a strong correlation between substance use and trauma, that is an undeniable fact.

Many people who suffer from mental health diseases also struggle with substance use.

For the sake of this workbook, I want you to imagine that substance and mental health have
little to do with one another.

I want you to view them as two separate issues.

Addiction loves to justify itself under the guise of a coping mechanism for mental health or
trauma issues. Don’t give it those excuses!

We can’t change or reverse the trauma but we can stop the addiction!
 Activity #7 Why Vape/ Smoke?
In this activity I want you to write out all the reasons you began to use nicotine/weed in the
first place.

Notice that many of these reasons may be “lies or delusions” that the CT has convinced you to
be true.

Like the lie that nicotine helps with anxiety or that it's healthier than other drugs, or because
you have an addictive personality.

After you identify the reasons you started vaping, quitting may become easier.

Examples:
1) For fun
2) Bored, I was bored
3) Peer pressure
4) Coping mechanism
5) Curiosity
6) To be social

1)

2)

3)

4)

5)

6)

7)

8)

9)
10)

Once you identify the reasons why you started to smoke, you will want to consider other
options.

For example, if you smoke as a coping mechanism how else could you cope?

If you drink because of boredom how else can you fill your time?

If you vape for the flavor is there something else, you could enjoy that's healthy?

Why Quit
This may be one of the most important steps in your quitting journey.

Why do you want to quit?

What is your reason for wanting to quit?

More energy, more time with family, more time to work on your life goals, to save money, for
more time to focus on school or your job, for better future health?

Substance use robs you of time and energy.

What could you be doing with that extra time and energy? Brainstorm in the space below:

Everyone always says they want to quit because they don’t want to “get sick.” Do not use this
as your primary reason for quitting.

Addiction loves to feed on the fear of potential health issues. How do you cope with fear when
you are actively addicted to a drug? By consuming more of the drug of course. Don’t let fear be
a motivating factor in quitting.

Let me explain. Saying I don’t want to get sick is not enough. If health must be a reason, think
about the actual consequences of getting sick.

What does getting sick mean?

For example, I had a client who “got sick”. This was a real-life scenario that happened to
someone I was working with.

A kid was away in a hotel shower, and all of a sudden, he could not breathe. He was getting
ready to meet his friends in the lobby of the hotel. He had been vaping both a Juul and THC
products. His friends were in the lobby of the hotel waiting for him to come down, but he never
 came down. Noticing that it was taking too long one of the friends went upstairs to check on
him and found him unconscious in the shower. He was just shy of not breathing at all. His lungs
had collapsed. Quickly his friend called the emergency services. Upon arrival they determined he
had to be taken by Mercy Flight (helicopter) to the nearest hospital. Once in the hospital he
spent the next twelve days there. After leaving the hospital he had to go to a rehab center
before he was cleared to fly back home for about two weeks.

Here is the problem, minus all the time he missed from work, minus all the complications he now
faces, his family did not have out of network health insurance. His parents were left with a bill of
400,000 thousand dollars. They were forced to declare bankruptcy due to the situation.

Think about all the ways in which the above situation cost this individual. What did “being” sick
look like for him and his family?

Addiction is usually stronger than fear.

You must begin to think deeply about why you want to quit.

If you get sick, what things will you miss out on in life?

What is the real cost of “getting sick?” Brainstorm in the space below.

Activity #8 Why Quit?

Why are you looking to quit? What reasons do you have for wanting to quit?

Your reasons must be powerful. Hopefully your reasons for quitting are more compelling than
your reasons for using.

Don’t just say “I want to be healthy”, but rather why do you want to be healthy? What will you
accomplish by being healthy?

In what negative ways will your life be impacted if you are not healthy?

Don’t just say because it’s expensive, rather ask yourself what else could you be doing with that
money?

Write out your reasons for quitting below.

Examples:
1) My health
2) Nicotine and getting high wastes my time, and time is money
3) For more energy
4) Family wants me to quit/ to better my relationships
5) To build up my discipline and willpower
6) To improve my mental health
7) To get better at sports cause breathing hurts
8) So, people gain trust back in me again.

1)

2)

3)

4)

5)

6)

7)

Top 7 Goals in Life

To shift your mindset about quitting we need to begin refocusing your energy into an obsession
that you care about, into an obsession that is going to give you a return on your investment.

The only way to cure one obsession is with a new obsession.

I want you to begin by picturing a better future. If you could draw a better future what does
that look like?

● Do you want to travel, have money, be healthy, go to college, get good grades?
● What type of job do you want? Do you want to start your own business? Do you want
to be an online influencer?
● Do you want to be a famous sports figure or musician?
● What does your mental and physical health look like in your perfect future?
● Are you married?
● Did you go to college or jump right into your career?
Don’t leave out any aspects of it, no matter how outrageous those goals may seem to you.

People who suffer from substance use disorders tend to be big dreamers.

They have big goals for themselves. Something happens though, when they tell others about
their goals and dreams people tend to tell them how absurd they sound.

I firmly believe that people with substance use disorders turn to drugs to “drown” out their
own potential because of the opinions of their peers. Is this happening to you?

Have you started to focus your obsession on harmful substances instead of your goals?

What are your hobbies, what are things you want to achieve? This can include financial goals,
mental, and emotional goals, spiritual goals, relationship goals, school goals, sports goals, and
much more.

Activity #8 Big Goals

What are some goals you hope to accomplish by quitting? A common reason people fear
quitting is because they fear they will be bored.

Smoking does not cure the boredom; it makes you content with being bored.

It is in the boredom and the space it provides that many will be forced to begin a new chapter.

One easy way to prevent boredom is by writing out a list of goals you hope to accomplish with
quitting. This list can also include hobbies that you want to invest your time into.

You are about to regain time, energy, money, motivation, and health! Do not pass this
opportunity up, now is the best time to start setting goals.

What goals do you have? What are your hobbies? Do you have a relationship you are looking to
improve?

Write out both short- and long-term goals for yourself.

Remember, quitting has nothing to do with what you are giving up, but rather what you are
gaining back.

Examples:
1) Own my own business
2) Work for myself
3) Not using drugs
4) Help over 500,000 people a year beat nicotine addiction
5) Have kids and be able to pay for their college
6) Live somewhere warm in the winter
7) Get married
10) Graduate college or work in the trades
1)

2)

3)

4)

5)

6)

7)

8)

After you write out your goals, look at them daily.

Heck, re-write them daily in a journal or on your phone. These goals are going to keep you in
the right mindset for quitting. If your goals are louder than your cravings, you will succeed!

In my opinion, one of the major reasons people relapse or go back to using nicotine and weed,
is because they don’t set new goals.

You should eventually have things you look forward to each day.

Think about this. If your only goal is to quit and be done, honestly, you’re a quitter. What is
exciting about that?

You are about to undertake what may be one of the hardest things you ever have to do, take
advantage of this opportunity, this is a second chance, don’t pass it up.
Now before you get ahead of yourself, let's make another list.

Why are we having you make so many lists?

The reason is simple, you already know how to quit.

We are helping you organize your thoughts.

Addiction can make for a bit of confusion and chaotic thinking. The purpose of this workbook is
to provide clarity and direction.

Look at your goals, and ask yourself, what do you need to do in life to achieve those goals?

You know what to do, now go do it!

 Activity #9 Micro-goals
Now that you have identified your macro-goals in activity #8, I want you to consider all the
things you must focus on to achieve those goals.

For example, if you want to have a six pack you may have a goal of eating more vegetables or
going to the gym at least three times a week.

This list should be a list of short-term goals necessary to achieve the goals you set for yourself
in activity #8

Examples:
1) Eat more vegetables
2) Workout 3x a week
4) Start my own side hustle
5) Make some money/ save some money
6) Work on my patience
7) Grow my social media

1)

2)

3)

4)

5)

6)

7)

8)

9)

10)
 An Action Plan For Quitting
You must develop a plan of action.

Nothing in life goes “as planned” when you don’t have a plan.

People plan their meals, vacations, income, time off work, study time, play time, and much
more. Today you are going to create a plan for quitting!

Develop your plan today, not tomorrow, not next week, not after the weekend, do it right now.

There are two primary ways to quit using nicotine and weed.

Both have the same exact outcome.

Option number one is you quit cold turkey. You stop using whatever the drug is cold. You don’t
wean off slowly, you simply stop all together never to touch the drug again.

Do not do this with drugs that can result in life threating withdrawal, seek a supervised medical
detox.

Option number two is you wean off the drug slowly or use a medication assisted quit.

For example, you switch from vaping to Nicorette gum (with the help of your doctor) and slowly
decrease the strength and usage of gum over the next few weeks. Or you slowly vape less and
less each day or vape lower nicotine juice each day, until one day you quit.

In both above options the end outcome is the same, you quit.

Are you thinking about quitting cold turkey or are you going to ween off slowly?

Have you tried one of these options before and failed?

Are you going to use gum, patches, medications, or supplements such as our KickIt Crave-
less Chewing gum?

Purchase KickIt Crave-Less chewing gum here: https://kickitrevolution.com

 A Side Note About Nicotine
I have some shocking news for you, nicotine withdrawals are minor for most people.

Nicotine will exit the body within 3-5 days of stopping use. After 3-5 days all physical
withdrawal symptoms of nicotine will be mostly gone. Why in the heck is there a billion-dollar
industry built around nicotine withdrawal, something so minor some people barely notice any
symptoms at all?

It is because we have been lied to, and big tobacco fully supports this lie. There is nothing a
vaper or smoker fears more than a few days of minor withdrawals because they have been told
to feel this way.

Nicotine addiction is a well-designed addiction, and many companies have a hand in keeping
you hooked.

A person who consumes nicotine has billions more nicotine receptors in their brain than
someone who does not smoke, vape, or dip. The moment you begin to starve the brain of
nicotine, the receptors begin to return to normal levels.

After about 90 days the receptors have normalized. The more you provide the body with
nicotine the more your brain will crave it.

The more you use, the more you reinforce nicotine use disorder. Don’t weaken your mindset,
every day you say no your willpower and mental health strengthens.

As a disclaimer, how you quit should be 100% your choice. Everyone’s road to quitting will look
different.

What you, your parents, and your doctor determine to be best for you may be different from
what I found to work for me.
Cold turkey method advantages:
Detox starts day one.

You experience some minor withdrawals, but this may not be a bad thing. Why is that?

Going through 3-5 days of withdrawals from nicotine and weed, you may feel every ounce of
discomfort. We recommend you embrace it.

Use these feelings and emotions as reminders that you never wanted to put yourself through
this again. This is also good practice for dealing with uncomfortable emotions and feelings for
later in life. It’s a skill you can develop in your addiction recovery process.

Quitting is a huge opportunity to rebuild self-control, willpower, and grit.

It takes 12 weeks for the nicotine receptors in your brain to decrease and return to normal
levels. The sooner you are nicotine free the sooner these receptor levels will return to normal
levels.

Weaning off slowly advantages:

1) If you choose to wean off slowly that’s ok too. Just make sure you have a clearly defined
end date.

2) Weaning off slowly may result in less withdrawal symptoms discussed later in the
workbook.

3) If you are weaning off slowly, you can speak with your doctor and family about nicotine
replacement therapy products.

4) Start to limit the people, places, and times you use nicotine or the substance. Start to
limit your use at school, work, in the car. Start to pay attention to how often you use the
substance. How many hits a day do you take? How often? Start to limit these things.
Start to break common places that you associate with use. This is a great way to wean
off slowly.

If you choose to go cold turkey, please be sure you can handle the mental health aspects of this.

Disclaimer: If you find you are slipping into a serious depression or irregular behavioral
tendencies including violence and anger, seek PSYCHOLOGICAL CONSULT IMMEDIATELY AND
ASK FOR HELP!
You do not have to do this alone. Please keep in mind, the first few days of quitting it’s normal
to experience some temporary increased anxiety and depression.

Part of your plan to quit should include whether you are going to tell the people closest to you.

The reason for telling others you are quitting is because these are the people who will be taking
the blunt of your mood swings, anger, depression, and behavioral changes.

Consider telling a parent, loved one, friend, teacher, or someone close to you, 99.99% of the
time these people would be happy to help you!

These people can also help to keep you accountable in your quitting journey.

In most cases those closest to you will offer their support. Take it.

For some people this may be one of the hardest things they ever do.

For others quitting nicotine is as easy as 1,2,3…

If you are suffering severe anxiety, depression, or behavioral changes seek medical attention
immediately.

Activity#11 Action Plan For Quitting

I want you to write out your action plan for quitting. This may be as simple as one sentence for
example, “as of today (insert date) I will never use nicotine again, I will never smoke weed
again, I will never…..” Write out whatever you are most comfortable with below.
 The Basics of Withdrawal

Once you have decided to quit, you must be prepared for the withdrawal. For some this will be
worse than others.

Mindset hack: Think of withdrawal as the Substance Use Disorder leaving your body. It’s a
signal of progress. Withdrawal is the death of addiction.

Withdrawal is also a sign that your body is beginning to detox and heal.

This is a good thing!

Also, keep in mind you have been experiencing daily withdrawal every day that you have been
vaping and smoking. Withdrawal is nothing new, it’s nothing you have not already experienced
before.

What is withdrawal, why does it happen, and how can you manage it?

Remember the first 72 hours will be the hardest, most withdrawal peaks at 72 hours around
days 3-5 of quitting.

It is very important to understand that withdrawal symptoms from nicotine and THC are
minor, but some cases may have a more extreme presentation of symptoms. If this occurs,
please seek medical attention.

To understand what you’re up against you must first understand what creates withdrawal.

Every time “you take a hit” your body releases dopamine, adrenaline, and serotonin. These things
make us feel good, they make us feel alive, these things are what put humans at the top of the
food chain.

Here is the problem, if you begin to rely on nicotine or drugs for the release of these hormones
and neurotransmitters eventually your brain will crave the substance more and more. Eventually
you will become dependent on these substances for this release of feel-good chemicals.

What happens when you don’t have the drug to release these?

You start to experience withdrawal symptoms.

Doing things that make you feel good naturally should be what releases dopamine, adrenaline,
and serotonin.

Exercise, a joyful relationship, getting a good grade, a bonus at work, reading, painting, working
on your passion or hobby, or winning a sports event, are all healthy ways to release more
dopamine. Take Positive Actions today, don't delay.

Sadly, when a substance use disorder develops the good things in life just don’t seem to bring
you the amount of joy they naturally should. Your brain can’t get excited without the drug. This
is extremely damaging to your mental health.

A Timeline For Withdrawal

Withdrawal will begin on day one. The physical and emotional withdrawal symptoms will
intensify over the next 24-72 hours. By the time you are four days into quitting (nicotine and
weed) the physical withdrawal symptoms will lessen. Weed withdrawal often lasts longer than
nicotine withdrawal.

For most people around day fourteen they begin to see a light at the end of the tunnel.

By day thirty most people are well on their way to doing better. Right now, you can promise
yourself that you will aim for thirty days without nicotine, THC, or other substances.

When dopamine levels drop after quitting you experience a dopamine deficiency. This will lead
to many common withdrawal symptoms:
● Fatigue
● Cravings
● Emptiness
● Anxiety
● Depression
● Moodiness
● Irritability
● Difficulty focusing
● Sweating
● Shakes
● Nausea/ vomiting
● Insomnia
● Night Terrors
● Numbness and tingling
 ● Appetite changes

THC withdrawal common symptoms include:

● Decreased appetite
● Mood changes
● Irritability
● Insomnia
● Headache
● Loss of focus
● Sweating/ cold sweats
● Chills
● Depression
● Stomach/ bowel discomfort

Cravings will set in on day one. Your body has receptors for nicotine and THC and other
substances. When nicotine and THC bind these receptors your body releases dopamine, as we
discussed earlier in the workbook.

When you quit, your body is craving dopamine so be sure to provide it with some healthy
sources of it!

You can naturally increase dopamine and manage withdrawal by:

● Going for a short walk
● Light exercise
● Fasting
● Cold Showers
● Saunas
● Exercise
● Sleeping
● Mediation
● Eating protein/ a protein shake
● Massage
● A hot bath
● Hanging out with friends
● Eating foods rich in tyrosine, almonds, bananas, eggs, beans, fish and chicken
● Keeping busy with people that bring you joy
● Taking a shower, putting on nice clothes and making your bed.
● Perusing something that gives you purpose (my personal favorite)
Keep in mind most cravings will pass after a period of five to ten minutes. Mentally you can
overcome these with constant training of your brain. Think about the negatives, then go into
affirmations. Always resort back to your focus of “why you are quitting?”
A craving is only as powerful as you allow it to be.

Cravings are often one of the most challenging withdrawal symptoms to navigate.

Cravings are psychological but can result in physical withdrawal symptoms.

Remember most physical withdrawal is the result of the perceived mental anguish regarding
quitting.

Disclaimer: With weed and nicotine some people may experience intense physical and
psychological withdrawal. Please seek professional help if necessary.

There are several ways to help avoid cravings. If you truly can acknowledge that you are not
giving anything up, this will help mentally and that can have a somatic response (related to the
body). This can make withdrawal significantly easier.

Make a list of PA (positive actions) you can do when you get a craving, and be sure to do a self-
care check as well as an Affirmation Log.

Every time you have a craving go do at least one PA on your list. You can also write these down
on flash cards and reach into the deck anytime a craving arises.

Also be sure to check out our KickIt Crave-Less Gum:

https://kickitrevolution.com

The gum is designed with KSM 66 Ashwagandha and NAC to help reduce symptoms of anxiety,
cravings, and depression while promoting a state of relaxed focus and energy.

KickIt Crave-Less gum is meant to help support any quitting journey whether it be nicotine,
weed, alcohol, or other.

Here is a full playlist/ program in video format on quitting:

https://www.youtube.com/playlist?list=PL6IQtUK2izjjw9PuJOer9WeK5jSOCK-PU
 A Note on Cravings
Think about all the things you want in life. Those things are not as likely to happen if your mind
is consumed with cravings and impulsive actions.

By using the information in this workbook, you can grow to crave better physical health, better
mental health, more money in the bank, more energy, more joy, and anything that brings value
to your life. Regardless, this workbook will help you to develop positive goals, through PA.

Realizing a craving is based on the Delusion of Control is an important step in this process.

When you notice a craving, acknowledge it for what it is, a Compulsive Thought that can lead to
Impulsive Action.

Think about the truth of what happens when you use substances. After going into the
negatives, immediately go into positive affirmations. Then go into positive action. Get up and
get moving. Distract yourself. Do anything except pick up that drug. Eventually cravings will be a
thing of your past.

If you do this consistently you will create a new pathway in your brain and will naturally go into
positive action.

A carving can’t hurt you. Splash some water on your face, look in the mirror, and get on with
life.

Here is a brief video on ending cravings: https://youtu.be/tAMmJEEGlgc

Other Withdrawal Symptoms

Sleep disturbances will begin on day one. You may notice wild dreams that are not only scary
but very real. This usually occurs with excessive nighttime sweating. You may also have dreams
of you smoking or vaping again. During cannabis use, many people don't remember their
dreams, or really dream at all. Cannabis affects your ability to go into full REM sleep. During
withdrawal, your dreams can come back stronger than ever. Give you mind a chance to work
through this, it's not permanent.
Insomnia is especially bad in some cases when quitting THC. The best way to address insomnia
is to work on all the things that keep you up at night. (That embarrassing or traumatic event
that happened 5 years ago that you replay in your head at night, when the lights are out and
you are alone with yourself), work on that with a therapist or counselor.
(The over analyzing of your day), repeatedly go into affirmations to combat that. You have a
say in these things, you don't have to be in the passenger seat of your life.
I will caution that prolonged insomnia can lead to a decrease in willpower as well as an
increased risk of psychosis. This is one of the many challenging withdrawal symptoms to
overcome.

For those capable of physical exertion, I always found the best pillow to be physical fatigue. If
you are spending your days without exertion, you may have too much left in the tank come
night.

Give up your resistance to the withdrawal symptoms, and don't make assumptions “there's
something wrong with me!” “I'm going to feel like this forever!”

The more you open up and talk about your problems, the better you will feel, and this process
will become much easier.

Keep in mind decreased sleep leads to decreased energy. You will need to focus on things that
ground you.
● Stay off social media/ use caution
● Read
● Yoga
● Cold showers
● Hot baths
● Meditation/ deep breathing
● No alcohol (this ruins sleep)
● Affirmations
● Limit caffeine or discontinue completely
● Avoid sugar before bed
● Exercise

You may develop an ongoing cough. In many cases this is nothing to be alarmed about. This
cough is a sign that your lungs are pushing out toxins. This is a symptom of a healthy detox
much like sweating. If it continues after two or three weeks speak with your doctor ASAP.

Flu-like symptoms may occur. This is a common immune system response after quitting
nicotine and weed. Fatigue, cough, body aches, sinus issues, and other harmless, but
annoying symptoms may occur.
 Mood Changes often occur with both weed and nicotine withdrawal. For many this is one of
the worst symptoms. Nicotine and THC/ DABS both cause extreme changes in the endocrine
and central nervous system.

Mood changes can include anger, agitation, crying, depression, anxiety, and mania. If you
have experienced THC toxicity or “greening out” you may have symptoms of psychosis
(more on this later).

Physically mood changes may result in a central nervous system overdrive. Mood changes
may lead to an increase in blood pressure, dizziness, numbness/tingling, and other physical
symptoms.

Although withdrawal may sound scary don’t let this part scare you. What’s worse, a few
days of withdrawal, or a lifetime of SUD and the consequences that go along with it?

Activity #12 Withdrawal And Positive Actions

Once you begin the quitting process you may feel a bit of withdrawal for the first few days. As
mentioned, this is normal. Withdrawal happens due to a drop-in dopamine and other feel-good
hormones and neurotransmitters.

Drugs release large amounts of dopamine, and your body has become accustomed to constant
dopamine release. Dopamine is meant to be “dripped” not flooded into your system.

Below write out a list of a few activities, people, places, or things that bring you joy.

Over the next few days, begin to focus on things that give you a “natural high.”

Focusing more on these things during the first two weeks of Recovery will prevent boredom
and decrease your chances of relapse.

When you get a craving turn to these activities. There are a lot of things you can do; you just
can’t do this one thing (aka drugs).

1) Spending time with a loved one

2) Time with family
3) Exercise
4) Yoga
5) Walking
6) Being outside
6) Being around my pet dog
7) Making money/studying/side hustle
1)

2)

3)

4)

The Rat Park Study

The rat park study was carried out by Dr. Bruce Alexander. Dr. Alexander proved that an
animal's or humans drug usage depends significantly on their environment, and social
interaction with other animals or persons.

It had been proven years prior that when rats were placed in cages alone with no community or
other rats; and given a choice between drug-laced bottles of liquid (heroin/ cocaine) or water
the rats always chose the drug-laced bottles until they overdosed and died.

Dr. Alexander wondered, “was this about the drug or about the setting the rat was in?” Dr.
Alexander designed “rat parks.” Imagine an amusement park with no rules, the rats had
activities, play time, socialization with other rats, and the ability to mate. Dr. Alexander placed
the same two bottles in the “rat parks” one with water and one with cocaine/ heroin.

The results of the study showed that when rats were placed in “rat parks”, with the ability to
socialize, they preferred plain water! Even when they dabbled with the drugs, the rats did not
overdose. Did a social community beat the drug addiction?

Think about this. Why do most people use high concentration THC products or nicotine? For
many, these drugs are a reprieve from isolation and loneliness. Of course, this does not apply to
everyone, and there are holes in this hypothesis. Just something to consider.

1. The success of quitting an SUD may depend on your social environment and interactions
with others.
2. The success of quitting depends on your ability to stay busy; you must interact with your
social environment.
3. Belonging to a community is of utmost importance. This creates accountability and
improved chances of long-term success.

Show me your friends and I will show you your future

Do you have a group of friends that you enjoy being with who could help support your quit?

If not, this is readily available for anyone seeking it. RIGHT NOW, hundreds of thousands of
people in recovery are waiting with open arms and unconditional support.

Peer Pressure
You may have to consider the community of people you are hanging out with. Look at your top
seven goals and the things you need to accomplish those goals.

Now consider the people you hang out with.

Do these people have the same goals and ambitions you do?

Do you want to be like those around you who continue to partake in the substance?

We are not judging others; we are just noticing.

As your life circumstances change, so does your relationship with THC or Nic.

Does that mean you must walk away from all your friends, many of whom are probably great
people?

Of course not.

You probably thought we were going to say leave all your friends and get now ones, right?

Nope that’s not the case. Plus, what if your family environment is focused around nicotine and
substance use?

SUD damages our centers of self-control.

Of course, we lose self-control over our actions and cravings but that’s not the control we are
talking about.

Think about this “I use weed every time I am around my friends because they do.” How often
do you find yourself using this excuse?

Who is in control of your actions, you, or your friends? Do you really want to go through life
letting what other people do control you?
This type of mentality eventually may lead to others taking advantage of you. Take a long look
at the people you are surrounding yourself with.

When we are active in SUD, our standards lower by the month. This can set a very low standard
for our friendships and relationships. This can surround us with people who don't have our best
interests at heart. SUD culture is based on getting ahead of others, at any cost. You need to
genuinely ask yourself if you want to be part of that.

Do people in your life have the same goals and ambitions you do?

Are they doing all the things necessary to achieve these goals?

Do these people fully understand the risk they are putting themselves in?

Think closely about those you let in your circle.

When you quit you will experience four types of people in your life.

1) The person that is going to support you and help you in any way you need their help.
Above all else this is the person that is going to listen to you. They will always be willing
to lend an ear offering support. They are NOT going to tell you what to do or how to do
it. These people will be very valuable to you.

2) The person who wants to help but is unsure how. They will most likely try telling you
what to do and how to do it. This may help, but this may also drive you to use the
substance more in defiance. Don’t blame these people, they want what’s best for you.
Just be on guard of your emotions during your interactions with them.

3) The third person will be the hater. This will be the person that tries to pull you back in
time and time again. This person may mock you; they may insult you; they may even try
to get you not to quit. Keep one thing in mind. The only reason someone will mock or
hate on you is because they are unable to achieve success themselves. This is jealousy
and ignorance at its finest. These are the people that need the most help. Nothing
drowns out the haters like your continued success.

4) The fourth person is your friend. But this is a special friend because they have SUD as
well. They “sort of want to quit” but are confused by your quitting. Now that you are on
a roll quitting you suddenly want to help them. How can you help your friends quit? The
best and only thing you can do is be strong for them. They will start to feed off your
successful energy!

You are in control. Peer pressure, although very real, is never an excuse for messing up. This
goes back to being accountable for your actions.
Start to think about ways in which you can play some defense when it comes to peer pressure.

When you are around your friends and they are mocking you, pressuring you, or challenging
you how will you handle the situation?

Start to play some defense, picture the scenario before it happens. Picture your response
before the next time your friend asks you if you want a hit.

Activity #13 Peer Pressure

One of the most common issues both younger people and adults run into is peer pressure. As
stated in this workbook, peer pressure is more of a mindset than actual circumstances. Think
about this, if you don’t want to do something but everyone else is doing it, do you want to do
it?

Do you really want to live life under the influence of others?

There is no worse feeling in the world than not having control of your own actions and
decisions.

You are now a producer of your actions not a consumer!

Congratulations

Use visualization to avoid peer pressure. Take a moment and write out circumstances or
situations that may result in peer pressure. How are you going to handle these situations, what
things will you say to avoid use?

Visualize the challenging situations ahead and how you will manage them.

Start to think about ways in which you can play some defense when it comes to peer pressure.
When you are around your friends and they are mocking you, pressuring you, or challenging
you how will you handle the situation?

Brainstorm in the activity below.

Pro Tip: Be confident and firm in your actions and words without being judgmental or
condescending towards others.
Examples:
1) I am trying to quit, no thanks
2) My lungs can’t take another puff, I am taking a break
3) I don’t smoke. I don’t drink. Period
4) I am allergic to nicotine
5) I ran out of money to spend on that stuff
6) I am getting drug tested next week.
7) My job is drug testing me.
8) I don’t feel good today. Something has not been right; I am going to hold off.

1)

2)

3)

4)

Bonus Activity Social Groups

Who you spend your time with makes all the difference! If you surround yourself with people
who have goals, enjoy fitness, work hard, get good grades, and strive for more you will naturally
do the same.

Sadly, the opposite is also true.

Write out groups of people or persons that are a positive influence on your life. These are the
people you want to surround yourself with when you quit an addiction. Your friends go a long
way in influencing your decisions.
Secondly, write out a list of persons you should avoid spending too much time with.

I am not by any means saying you must break friendships because someone you know vapes or
smokes, but you may want to limit your contact with them or let them know you are serious
about quitting.

Positive people in your life

1)

2)

3)

4)

5)

6)

7)

Negative influences in your life.

1)

2)

3)

4)

5)

6)
7)

Need a new social group that is not a 12 step program? Looking to turn your addiction into
your next ambition? Check out the AddictionMindset Recovery Group Coaching Program
here: https://www.skool.com/addictionmindset-community-5387/about

Reclaiming Tenacity
Consistency & Determination
DISCLAIMER: You don’t need willpower to quit! You are not “giving up” anything! You are
gaining your life back.

On the topic of willpower you may need some when it comes to doing the things that ought to
be done versus using willpower to avoid something you do not even want to be doing anymore.

Substance Use Disorder Hijacks these 4 areas of your life. The good news is, if you reclaim these
things and direct them into positive action, you will find yourself in a much better position.

1) Tenacity, the quality of being very determined. This is misdirected towards self-
sabotaging actions and behaviors.

2) Consistency: We are very consistent in Finding, buying, hiding, and consuming our
substance of choice. If you have a SUD, you likely do it every single day.

3) Determination: We are extremely determined to use substances to avoid challenging

experiences, and emotions.

4) Delayed gratification: Resisting the temptation of an immediate reward in preference

for a later reward. This is the ability to understand that you can’t do B until you
complete A. In SUD we seek instant gratification and disregard the consequences.

These four traits are some of the most important things you will need to be happy and achieve
goals.

Although addiction hijacks the above traits, you already use each of them daily, aside from
delayed gratification, which can be implemented swiftly.
You already have all the traits you need to quit. You have Tenacity Consistency and Discipline.
No matter what it is you want to be good at in life, many of the above qualities will be
necessary. Go back and look at the goals you wrote down. Now look at the things you need to
do to accomplish those goals.

Do you see how important these qualities are? Why do you need to reclaim their power?

If the answer is no, start to reassess your goals, you are not thinking to your full potential.

“Triggers”

When it comes to quitting an addiction, we often hear the word “triggers.” Triggers in theory,
challenge our willpower.

The word “triggers” often references people, places, and things that may cause you to
“relapse.” Let’s be honest if you are anything like me you have a bunch of triggers.

My triggers included driving, a big meal, after a kiss, on a rainy day, on a sunny day, at school,
stress, family issues, relationship issues, after a big win, after a loss, when I am happy, when I
am sad, in the car, when I am doing work, when I am bored, and just about every other emotion
or activity of daily living.

Everything was a trigger for me. Sobriety is not about avoiding life; it’s about living it!

This is why triggers are a lie.

I am not going to tell you that you must stop doing something because it “triggers” a craving.

Except for alcohol very little triggered my cravings for other drugs, but alcohol always did.

If you are serious about quitting vaping or quitting smoking, you may need to strongly consider
quitting drinking.

This would only make sense. Alcohol is a toxic carcinogen and offers very little to no health
benefits. Putting down the alcohol also limits the chances of trading one addiction for another,
for example quitting smoking weed but drinking more alcohol.

What is the next situation that will tempt you to relapse?

● A party
 ● A stressful event
● A breakup
● After a meal
● While driving in the car
● At your friend’s house
● A school bathroom break

What will you do to avoid or plan around the situation?

List some of your triggers and solutions below.

Once you know a habit exists, you have the responsibility to change it.

I promise you can change it.

I guarantee you can change it.
You have what it takes to succeed; now do it.

Get help if you need it. Change your habits. It’s up to you, no one else.

Activity #14 Relapse/ Triggers

Relapse often occurs when people quit addictions. Sadly, for many, relapse is part of the
recovery process, but it does not have to be. If you have tried to quit before and relapsed it is
important that you identify the reasons why you relapsed.

More important, is developing solutions on how to prevent relapse in the future. Below, write
out a list of common things or situations that may lead to or have resulted in relapse.

How can you navigate these things differently.

It is one thing to make a mistake, but it’s another thing to make the same mistake more than
once, over, and over and over. This is why addiction can crush our confidence and self-worth.

Examples of things that may cause relapse:

1) Peer pressure
2) Drinking
3) Isolation
4) Boredom
5) Friends
6) Family
7) Stress
8) Sleep deprivation/ decreased willpower
9) Cravings
10) A long car ride
13) After a big meal
1)

2)

3)

4)

5)
As for relapse it’s important that we understand a few things.

First and foremost, sober is sober. You can’t gain or lose sobriety.

Once you are sober, you are sober. This is one of two reasons why I don’t recommend counting
the days of sobriety beyond the first 90 days.

People get caught up on “I had 100 days sober and smoked once and now I have to begin all
over.” This is good in that it keeps you accountable but it’s bad in that you think you lost all
your work and efforts to hit 100 days.

Sober is sober, you can’t be more sober or less sober than someone else once the drug is out of
your body.

Secondly, I don’t encourage counting the days because it places to much emphasis on the drug.

Once you are done you are done. It is best to let it go and move on.

I have attached a video here explaining the danger in counting the days:
https://youtu.be/bXyv6TgArkE

Lapse: A return to substance use for a brief period of time that is not in excess of previous use.
This is a “mistake” or hiccup.

Relapse: A return to substance use for a prolonged period of time at the rate of prior use or in
excess of prior use.

It’s important to differentiate between the two. More people lapse, they do relapse.

Here is a video on relapse: https://youtu.be/pTKhpGqE4Cc

 Common Ways People Quit Nicotine
Disclaimer: I must recommend you speak with your physician any time you are making a
lifestyle change, including quitting.

Nicotine Gum/ Patches

Scenario #1 you have decided to quit nicotine with the help of your physician. This scenario has
two likely outcomes, each of which I will discuss in detail. In the first outcome your physician is
going to recommend that you use nicotine gum or patches or some form of nicotine
replacement therapy.

Remember, the longer the nicotine receptors in the brain remain active the longer cravings will
persist. The longer cravings persist the more drawn-out withdrawals and potential for relapse
will be.

Let me repeat, you don’t need the drug you are trying to quit, to quit! It makes zero sense. If
someone is trying to stop eating sugar, would you encourage them to eat a different form of
sugar?

Some will argue when using nicotine gum, patches, or lower nicotine vape juice you are slowly
decreasing your consumption over time to avoid withdrawals (which are minor), and with time
the nicotine receptors are going to decrease. Although true, this argument is flawed.

This NRT (nicotine replacement therapy) method of quitting tricks the brain into thinking that
you are depriving yourself of something. Using gum or patches makes you think that you are
giving something up. Using gum or patches make you think that you are making a sacrifice.

Let me be 100% clear, you are not giving up anything. You are not depriving yourself of
anything. You are freeing yourself of a horrid substance use disorder.
All the above information is the same for nicotine pouches. More so you don’t want to trade
one addiction for another. Nicotine pouches are what vapes are to cigarettes, don’t fall for it. It
is not the solution.

Nicotine is a major hazard to your health.

To clarify the above statements about nicotine.

Nicotine does have some benefits as a neurotropic, but so does exercise, deep breathing, taking
cold showers, and eating healthy foods.

Nicotine in the form of a vape or nicotine pouch is a great from of harm reduction for those
who used to smoke. ZYN pouches may be a great form of harm reduction from vaping.

This course is not about harm reduction. This course is about quitting something that no longer
serves you a purpose.

Scenario #2: You tell your doctor you want to quit using nicotine and they recommend a
common drug called Chantix. This is a conversation between you and your doctor, but I do want
to make you aware of Chantix and some of the side effects. You can discuss these with your
doctor.

Side effects:
Nausea (this may last several months)
Stomach pain
Indigestion
Constipation
Gas
Vomiting
Headaches
Weakness
Tiredness
Unusual dreams (often terrifying)
Insomnia
Headache
Dry mouth
Change of taste in the mouth

The amount of people that report extreme night terrors, irritability and anger is alarming. Many
people also experience depression and suicidal behavior.

Symptoms of more serious side effects can include burning in the feet and toes and unusual
pain in the legs when walking.
More serious side effects of Chantix include:
Neuropsychiatric events
Seizures
Interactions with booze
Injury (physical harm)
Cardiovascular events
Sleep walking
Angioedema (hives but under the deep layers of the skin)
Serious skin reactions

Many of these serious side’s effects may not develop until weeks after you stop using the drug!
This drug may have some serious consequences.

When the list of medication side effects is far worse than the minor nicotine withdrawal
symptoms it's worth weighing your options.

How does Chantix work? Chantix has two primary impacts on the body. First it activates sites in
the brain called nicotine acetylcholine receptors. These same receptors are affected by
nicotine. This creates a mild nicotine-like effect which may help to ease the minor symptoms of
nicotine withdrawal.

Secondly, Chantix can stop nicotine from binding to the receptors if you choose to use It. This
too, may result in serious long-term health consequences. Chantix is messing with dopamine,
acetylcholine, and other neurotransmitters and receptors in your body.

There are plenty of drug free options on the market that can help ease the smoking withdrawal
pains, most of which are created by a mindset.

These include:
Sleep
Supplements
A balanced nutrition plan with healthy foods
Exercise
Hobbies that bring you joy
Talk therapy
Meditation
Hydration

Want a product that is nicotine free and can still help you quit both nicotine and cannabis?

Check out KickIt Crave-Less gum with the link below:

https://kickitrevolution.com
 For a full video review on medicated options when it comes to quitting weed click here:
https://youtu.be/dJWCIHnxaF0?si=dMP6mS_D42wbJ9mH

Common Mistakes To Avoid When Quitting

When quitting vaping or smoking weed there are a few “big mistakes” you will want to avoid
making.

We have listed these common mistakes below for you to avoid them while on your recovery
journey.

Mistake #1) Avoid trading one substance for another.

When people quit vaping or smoking it's common they begin to over indulge in other harmful
substances and behaviors. The point of quitting is to feel better, not poison your mental and
physical health with another drug.

We see this mistake all the time.

For example, you quit vaping but start consuming more dab carts. You quit smoking weed but
drink more alcohol. Don't fall for this trap.

By avoiding this mistake and implementing self-care practices you are giving yourself an
opportunity to create a more fulfilling life for yourself.

Mistake #2) Have realistic expectations when it comes to proper timelines.

Mistake #3) Don't reminisce about the first time think of the last time.

Mistake #4) Don't take on too much at once.

If you are quitting more than one substance at once start with the substance that is causing you
the most harm.

Many times, people will quit nicotine, weed, adult media, sugar, and alcohol all at once. This
will CRASH your dopamine and may result in immediate relapse.

Don’t try and take on the world. Start with the drug that needs to go first, then tackle the rest.

Just One More Hit..

Nicotine is as addictive as fentanyl and cocaine; did you know that? Do you think someone can
“do” fentanyl every now and then?

Your brain has not allowed you to use nicotine in moderation; that is why you are reading this.

If you have nicotine, you are going to want more, "just one more," right? How many times have
you said that before?

How many times have you tried to quit before?

By breaking the SUD, not only are you showing respect for those you love, but you are regaining
all the "self" respect the substance has robbed you of.

I am not a moderate person, never was and never will be.

Realizing this about myself has been a game changer in my recovery.

Here is a video that explains what I mean: https://youtu.be/_FnUXKChNcA

 How Do You Quit For Good?

It’s quite simple. When you start to get a craving, realize it’s nothing more than a craving,
because that is all it is. Remind yourself of the truth. You have all of the lived experiences
necessary to be consistent with quitting. When you entertain a craving, you are entertaining
the “feeling “you could potentially get, not the reality as it relates to your decline in mental
health and the consequences that come with that.

We address cravings by referencing then accepting our reality, and by not giving power to
delusion or fantasy.

This craving only has as much power as you give it.

Next time you get a craving imagine yourself sitting on the edge of a slow-moving stream
watching all your thoughts pass by you in the stream below. Affirm your ability to avoid the
Impulsive Action.

You may start to think/feel some of the following things, things that will make you want
nicotine/substances:
● Anxiety
● Depression
● Anger/ Irritability
● Sadness
● Loneliness
● Boredom
● Cravings
● Urges
● Family genetics
● Remorse
● Guilt
Remember, you are just watching these thoughts! You are not acting on them. Simply watch
them pass by.

These thoughts have no power over you. The Compulsive Thoughts make you think they do,
but they do not, it's a trick SUD plays on your brain, and it's rooted in instant gratification and
avoidance.

Next, reassure yourself you are in control and that you don’t have to act on these thoughts.

Go into Positive Action IMMEDIATELY!

Just like that, the craving will pass, and you will go on with your life.

One Last Thing

This workbook has just laid out the path to Reclaiming your Tenacity Consistency &
Determination. We have called out the Compulsive Thoughts and Impulsive Actions that keep
us in a cycle of shame and negative consequences.

With all, awareness without action can create misery, just because you are aware of the
problem does not mean it will miraculously go away.

If you don’t do anything about you will be miserable. Awareness without action that results in
change is a horrid thing.

It takes action, positive action.

You are more than capable, and you DO NOT have to live a life of self-sabotage and suffering.

Be a survivor of life, not a victim of circumstance.

To learn more about the AddictionMindset Recovery Coaching programs and resources
check out the link below:
https://stan.store/AddictionMindset

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