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PENGUIN BOOKS
ALLEN CARR'S EASY WAY TO STOP SMOKING
WHAT THE MEDIA SAY ABOUT THE ALLEN CARR METHOD:
'I was exhilarated by a new sense of freedom' Independent 'An intelligent and original method'
Evening Standard
WHAT ESTABLISHED PROFESSIONALS AND MEDICAL PRACTITIONERS SAY ABOUT
THE ALLEN CARR METHOD:
'I have no hesitation in supporting Allen Cart's work in helping smokers quit. Many quitting
clinics use some of his techniques, but it would appear few do so in quite such a successful package'
A personal view from Professor Judith Mackay, MBE, Director, Asian Consultancy on Tobacco
Control and World Health Organization Expert, Advisory Panel on Tobacco and Health
'It is a remarkable fact that Allen Carr, on his own admission a non-professional in behavior
modification, should have succeeded where countless psychologists and psychiatrists holding
postgraduate qualifications have failed, in formulating a SIMPLE and EFFECTIVE way to stop
smoking'
Dr William Green, Head of the Psychiatric Department, Matilda Hospital, Hong Kong
'I was really impressed by the method. In spite of Allen Carr's success and fame, there were no
gimmicks and the professional approach was something a GP could readily respect. I would be happy
to give a medical endorsement of the method to anyone'
Dr P.M. Bray
'I have observed the Allen Carr method, "The Easy Way to Stop Smoking' at first hand on
several occasions. I have found it to be very successful. I wholeheartedly support it as an effective
way to stop smoking'
Dr Anil Visram, B.Sc., MBBch, FRCA, Consultant, The Royal Hospitals NHS Trust, Royal London
Hospital, UK
ABOUT THE AUTHOR
The common thread running through Allen Carr's work is the removal of fear. Indeed, his genius
lies in eliminating the phobias and anxieties which prevent people from being able to enjoy life to the
full, as his bestselling books Allen Carr's Easy Way to Stop Smoking, The Only Way to Stop
Smoking Permanently, Allen Carr's Easyweigh to Lose Weight, How to Stop Your Child Smoking,
and now The Easy Way to Enjoy Flying, vividly demonstrate.
A successful accountant, Allen Carr's hundred-cigarettes-a-day addiction was driving him to
despair until, in 1983, after countless failed attempts to quit, he finally discovered what the world had
been waiting for —the Easy Way to Stop Smoking. He has now built a network of clinics that span the
globe and has a phenomenal reputation for success in helping smokers to quit.
His books have been published in over twenty different languages and video, audio and CDROM
versions of his method are also available.
Tens of thousands of people have attended Allen Carr's clinics where, with a success rate of
over 95%. he guarantees that you will find it easy to quit smoking or your money back. A full list of
clinics appears in the back of this book. Should you require any assistance do not hesitate to contact
your nearest therapist. Weight-control sessions are now offered at a selection of these clinics. A full
corporate service is also available enabling comp anies to implement no-smoking policies simply
and effectively. All correspondence and enquiries about ALLEN CARR'S BOOKS, VIDEOS,
AUDIO TAPES AND CD-ROMS should be addressed to the London Clinic.
ALLEN CARR'S
EASY WAY TO
STOP SMOKING
THIRD EDITION
PENGUIN BOOKS
‘
PENGUIN HOOKS
Penguin Books Ltd, 80 Strand, London WC2R 0RL, England
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Africa) (Ply) Ltd. 24 Sturdee Avenue, Rosebank 2198, South Africa Penguin Books Ltd, Registered
Offices; 80 Strand, London WC2R 0RL, England www.penguin.com
First published privately, under the title The Easy Way to Stop Smoking, ,by Allen Carr 1085
Published in Penguin Books 1987
Second edition 1991
Third edition 1999
18
Copyright ©, Allen Carr. 1985, 1991. 1999
All rights reserved. No part of this publication may be reproduced or transmitted in any material
form (including photocopying it or storing it in any medium or by any electronic means and whether
or not transiently or incidentally to some other use of [his publication) nor may it be performed in
public without the prior written permission of the copyright owner. Applications for the copyright
owner's written permission to reproduce any part of this publication should be addressed to the
publisher. Warning: the doing of an unauthorized act in relation to a copyright work may result in both
a civil claim for damages and criminal prosecution.
Filmset 10/12pt Monophoto Century Schoolbook
Printed in England by Clays Ltd. St Ives plc Except in the United States of America, this book is
sold subject to the condition that it shall not. by way of trade or otherwise, be lent. re-sold, hired out,
or otherwise circulated without the publisher's prior consent in any form of binding or cover other
than that in which it is published and without a similar condition including this condition being
imposed on the subsequent purchaser To the smokers I have failed to cure, I hope it will help them to
get free
And to Sid Sutton But most of all to Joyce
Contents
Preface 7 Warning 8 Introduction 10 1 The Worst Nicotine Addict I Have Yet to Meet 15 2 The
Easy Method 17 3 Why is it Difficult to Stop? 19 4 The Sinister Trap 22 5 Why Do We Carry on
Smoking? 24 6 Nicotine Addiction 25 7 Brainwashing and the Sleeping Partner 31 8 Relieving
Withdrawal Pangs 36 9 Stress 37 10 Boredom 38 11 Concentration 39 12 Relaxation 40 13
Combination Cigarettes 41 14 What am I Giving up? 42 15 Self- imposed Slavery 45 16 I'll Save £x
a Week 47 17 Health 49 18 Energy 55 19 It Relaxes Me and Gives Me Confidence 56 20 Those
Sinister Black Shadows 57 21 The Advantages of Being a Smoker 58 22 The Willpower Method of
Stopping 60 23 Beware of Cutting Down 65 24 Just One Cigarette 68 25 Casual Smokers, Teenagers,
Non-smokers 69 26 The Secret Smoker 74 27 A Social Habit? 76 28 Timing 77 29 Will I Miss the
Cigarette? 80 30 Will I Put on Weight? 82 31 Avoid False Incentives 83 32 The Easy Way to Stop 84
33 The Withdrawal Period 87 34 Just One Puff 90 35 Will it be Harder for Me? 91 36 The Main
Reasons for Failure 92 37 Substitutes 93 38 Should I Avoid Temptation? 95 39 The Moment of
Revelation 97 40 The Final Cigarette 99 41 A Final Warning 101 42 Twelve Years' Feedback 102
43 Help the Smoker Left on the Sinking Ship 106 44 Advice to Non-smokers 108 Finale: Help End
This Scandal 110
Preface
At last the miracle cure all smokers have been waiting for:
* Instantaneous
* Equally effective for the heavy smoker * No bad withdrawal pangs
* Needs no willpower
* No shock treatment
* No aids or gimmicks required
* You will not even put on weight * Permanent
If you are a smoker all you have to do is read on.
If you are a non-smoker purchasing for loved ones all you have to do is persuade them to read
the book. If you cannot persuade them, then read the book yourself, and the last chapter will advise
you how to get the message across - also how to prevent your children from starting. Do not be fooled
by the fact that they hate it now. All children do before they become hooked. How to Stop Your Child
Smoking is published in Penguin.
Warning
Perhaps you are somewhat apprehensive about reading this book. Perhaps, like the majority of
smokers, the mere thought of stopping fills you with panic and although you have every intention of
stopping one day, it is not today.
If you are expecting me to inform you of the terrible health risks that smokers run, that smokers
spend a small fo rtune during their smoking lives, that it is a filthy, disgusting habit and that you are a
stupid, spineless, weak-willed jellyfish, then I must disappoint you. Those tactics never helped me to
quit and if they were going to help you, you would already have quit.
My method, which I shall refer to as EASYWAY doesn't work that way. Some of the things that I
am about, to say, you might find difficult to believe. However by the time you've finished the book,
you'll not only believe them, but wonder how you could ever have been brainwashed into believing
otherwise.
There is a common misapprehension that we choose to smoke. Smokers no more choose to
smoke than alcoholics choose to become alcoholics, or heroin addicts choose to become heroin
addicts. It is true that we choose to light those first experimental cigarettes. I occasionally choose to
go to the cinema, but I certainly didn't choose to spend my whole life in a cinema.
Please reflect on your life. Did you ever make the positive decision that at certain times in your
life, you couldn't enjoy a meal or a social occasion without smoking, or that you couldn't concentrate
or handle stress without a cigarette? At what stage did you decide that you needed cigarettes, not just
for social occasions, but that you needed to have them permanently in your presence, and felt
insecure, even panic-stricken without them?
Like every other smoker, you have been lured into the most sinister subtle trap that man and
nature have combined to devise. There is not a parent on this planet, whether they be smoker or
nonsmoker, that likes the thought of their children smoking. This means that all smokers wish they had
never started. Not surprising really, no one needs cigarettes to enjoy meals or cope with stress before
they get hooked.
At the same time all smokers wish to continue to smoke. After all, no one forces us to light up,
whether we understand the reason or not, it is only smokers themselves that decide to light up.
If there were a magic button that smokers could press to wake up the following morning as if
they never lit that firs cigarette,. the only smokers there would be tomorrow morning would be the
youngsters who are still at the experimental stage. The only thing that prevents us from quitting is:
FEAR!
Fear that we will have to survive an indeterminate period of misery, deprivation and unsatisfied
craving in order to be free. Fear that a meal or social occasion will never be quite as enjoyable
without a cigarette. Fear that we'll never be able to concentrate, handle stress or be as confident
without our little crutch. Fear that our personality and character will change. But most of all, the fear
of 'once a smoker always a smoker,' that we will never be completely free and spend the rest of our
lives at odd times craving the occasional cigarette. If, as I did, you have already tried all the
conventional ways to quit and been through the misery of what I describe as the willpower method of
stopping, you will not only be affected by that fear, hut convinced you can never quit.
If you are apprehensive, panic-sticken or feel that the time is not right for you to give up, then let
me assure you that your apprehension or panic is caused by fear. That fear is not relieved by
cigarettes but created by them. You didn't decide to fall into the nicotine trap. But like all traps, it is
designed to ensure that you remain trapped. Ask yourself, when you lit those first experimental
cigarettes, did you decide to remain a smoker as long as you have? So when are you going to quit?
Tomorrow? Next, year? Stop kidding yourself! The trap is designed to hold you for life. Why else do
you think all these other smokers don't quit before it kills them?
This book was first published by Penguin a decade ago and has been a bestseller every year
since then, I now have ten years' feedback. As you will soon be reading, the feedback has revealed
information that has exceeded my wildest aspirations of the effectiveness of my method. It has also
revealed two aspects of EASYWAY that have caused me concern. The second I will he covering
later. The first arose from the letters that I have received. I give three typical examples:
I didn't believe the claims you made and I apologize for doubting you. It was just as easy and
enjoyable as you said it would be. I've given copies of your book to all my smoking friends and
relatives, but I can't understand why they don't read it,
I was given your book eight years ago by an ex-smoking friend, I've just got around to reading it. My
only regret is that I wasted eight years.
I've just finished reading EASYWAY. I know it has only been four days, but I feel so great, I
know I'll never need to smoke again. I first started to read your book five years ago, got half-way
through and panicked. I knew that if I went on reading I would have to stop. Wasn't I silly?
No, that particular young lady wasn't silly. I've referred to a magic button. EASYWAY works
just like that magic button. Let me make it quite clear, EASYWAY isn't magic, but for me and the
hundreds of thousands of ex-smokers who have found it so easy and enjoyable to quit. it seems like
magic!
This is the warning. We have a chicken and egg situation. Every smoker wants to quit and every
smoker can find it easy and enjoyable to quit. It's only fear that prevents smokers from trying to quit.
The greatest gain is to be rid of that fear. But you won't be free of that fear until you complete the
book. On the contrary, like the lady in the third example, that fear might increase as you read the book
and this might prevent you from finishing it.
You didn't decide to fall into the trap, but he clear in your mind, you won't escape from it unless
you make a positive decision to do so. You might already be straining at the leash to quit. On the other
hand you might be apprehensive, Either way please bear in mind: YOU HAVE ABSOLUTELY
NOTHING TO LOSE!
If at the end of the book you decide that you wish to continue to smoke, there is nothing to
prevent you from doing so. You don't even have to cut down or stop smoking while you are reading
the book, and remember, there is no shock treatment. On the contrary, I have only good news for you.
Can you imagine how the Count of Monte Cristo felt when he finally escaped from that prison? That's
how I felt when I escaped from the nicotine trap. That's how the millions of ex-smokers who have
used my method feel. By the end of the book: THAT'S HOW YOU WILL FEEL!
GO FOR IT!
Introduction
'I'M GOING TO CURE THE WORLD OF SMOKING.'
I was talking to my wife. She thought that I had flipped. Understand able if you consider that she
had watched me fail on numerous attempts to quit. The most recent had been two years previously. I'd
actually survived six months of sheer purgatory before I finally succumbed and lit a cigarette. I'm not
ashamed to admit that I cried like a baby. I was crying because I knew that I was condemned to he a
smoker for life. I'd put so much effort into that attempt and suffered so much misery that I knew I
would never have the strength to go through that ordeal again. I'm not a violent man, but if some
patronizing non-smoker had been stupid enough at that moment to suggest to me that all smokers can
find it easy to quit, immediately and permanently, I would not have been responsible for my actions.
However, I'm convinced that any jury in the world, comprised of smokers only, would have pardoned
me on the grounds of justifiable homicide.
Perhaps you too find it impossible to believe that any smoker can find it easy to quit. If so, I beg
you not to cast this book into the rubbish bin. Please trus t me. I assure you that even you can find it
easy to quit.
Anyway, there I was two years later, having just extinguished what I knew would be my final
cigarette, not only telling my wife that I was already a non-smoker, but that I was going to cure the
rest of the world. I must admit that at the time I found her skepticism somewhat irritating. However, in
no way did it diminish my feeling of exaltation, 1 suppose that my exhilaration in knowing that I was
already a happy non-smoker distorted my perspective somewhat. With the benefit of hindsight, I can
sympathize with her attitude, I now understand why Joyce and my close friends and relatives thought I
was a candidate for the funny farm.
As I look back on my life, it seems that my whole existence has been a preparation for solving
the smoking problem. Even those hateful years of training and practicing as a chartered accountant
were invaluable in helping me to unravel the mysteries of the smoking trap. They say you can't fool all
the people all of the time, but I believe the tobacco companies have done just that for years. I also
believe that I am the first to really understand the smoking trap. If I appear to be arrogant, let me
hasten to add that it was no credit to me, just the circumstances of my life.
The momentous day was 15 July 1983, I didn't escape from Colditz, but I imagine those who did
felt the same sense of relief and exhilaration as I did when I extinguished that final cigarette. I
realized 1 had discovered something that every smoker was praying for: an easy way to stop smoking.
After testing out the method on smoking friends and relatives, I gave up accountancy and became a
full-time consultant, helping other smokers to get free.
I wrote the first edition of this book in 1985. One of my failures, the man I describe in chapter
25, was the inspiration. He visited me twice, and we were both reduced to tears on each occasion.
He was so agitated that I couldn't get him to relax enough to absorb what I was saying. I hoped that if I
wrote it all down, he could read it in his own good time, as many times as he wanted to, and this
would help him to absorb the message.
I was in no doubt that EASYWAY would work just as effectively for other smokers as it had for
me. However, when I contemplated putting the method into book form, I was apprehensive. I did my
own market research. The comments were not very encouraging:
'How can a book help me to quit? What I need is willpower!'
'How can a book avoid the terrible withdrawal pangs?'
In addition to these pessimistic comments, I had my own doubts. Often at the clinics it became
obvious that a client had misunderstood an important point that I was making. I was able to correct the
situation. But how would a book be able to do that? I remembered well the times when I studied to
qualify as an accountant, when I didn't understand or agree with a particular point in a book, the
frustration because you couldn't ask the book to explain, I was also well aware, particularly in these
days of television and videos, that many people arc not accustomed to reading.
Added to all these factors, I had one doubt that overrode all the rest. I wasn't a writer and was
very conscious of my limitations in this respect. I was confident that I could sit down face to face
with a smoker and convince that smoker how much more enjoyable social occasions
to regard it as their failure. We regard it as our failure, we failed to convince those smokers just how
easy and enjoyable it is to quit.
I dedicated the first edition to the smokers that I had failed to cure. That failure rate was based
on the money-hack guarantee that we give at our clinics. The average current failure rate of our
clinics world-wide is under 5 per cent. That means a success rate of over 95 per cent,
Although I was aware that I had discovered something marvelous, I never in my wildest dreams
expected to achieve such rates. You might well argue that if I genuinely believed that I would cure the
world of smoking, I must have expected to achieve 100 per cent.
No, I never ever expected to achieve 100 per cent. Snuff-taking was the previous most popular
form of nicotine addiction until it became antisocial and died. However, there are still a few
weirdoes that continue to take snuff and probably, there always will be. Amazingly, the Houses of
Parliament are one of the last bastions of snuff-taking. I suppose this is not so surprising when you
think about it, politicians are generally about a hundred years behind the times. So there will always
be a few weirdoes that will continue to smoke, I certainly never expected to have to cure every
smoker personally.
What I thought would happen was that once I had explained the mysteries of the smoking trap and
dispelled such illusions as:
* Smokers enjoy smoking
* Smokers choose to smoke
* Smoking relieves boredom & stress
* Smoking aids concentration and relaxation
* Smoking is a habit
* It takes willpower to quit
* Once a smoker always a smoker
* Telling smokers that it kills them helps them to quit * Substitutes, particularly nicotine replacement,
helps smokers to
quit,
in particular, when I had dispelled the illusion that it is difficult to quit and that you have to go
through a transitional period of misery in order to do so, I naively thought that the rest of the world
would also see the light and adopt my method.
I thought my chief antagonist would be the tobacco industry. Amazingly, my chief stumbling
blocks were the very institutions that I thought would be my greatest allies: the media, the
Government, organizations like ASH, QUIT and the established medical profession.
You've probably seen the film Sister Kenny. In case you haven't, it was about the time when
infantile paralysis or polio was the scourge of our children. I vividly remember that the words
engendered the same fear in me as the word cancer does today. The effect of polio was not only to
paralyze the legs and arms but to distort the limbs. The established medical treatment was to put those
limbs in irons and thus prevent the distortion. The result was paralysis for life.
Sister Kenny believed the irons inhibited recovery and proved a thousand times over that the
muscles could be re-educated so that the child could walk again. However, Sister Kenny wasn't a
doctor, she was merely a nurse. How dare she dabble in a province that was confined to qualified
doctors? It didn't seem to matter that Sister Kenny had found the solution to the problem and had
proved her solution to be effective. The children that were treated by Sister Kenny knew she was
right, so did their parents, yet the established medical profession not only refused to adopt her
methods but actually prevented her from practicing. It took Sister Kenny twenty years before the
medical profession would accept the obvious.
I first saw that film years before I discovered EASYWAY, The film was very interesting and no
doubt there was an element of truth. However, it was equally obvious that Hollywood had used a
large portion of poetic license. Sister Kenny couldn't possibly have dis covered something that the
combined knowledge of medical science had failed to discover. Surely the established medical
specialists weren't the dinosaurs they were being portrayed as? How could it possibly have taken
them twenty years to accept the facts that were staring them in the face?
They say that fact is stranger than fiction, I apologize for accusing the makers of Sister Kenny for
using poetic license. Even in this so-called enlightened age of modern communications, after fourteen
years, even having access to modern communications, I've failed to get my message across. Oh, I've
proved my point, the only reason that you are reading this hook is because another ex-smoker has
recommended it to you. Remember, I don't have the massive financial power of institutions like the
BMA, ASH or QUIT. Like Sister Kenny, I'm a lone individual. Like her. I'm only famous because rny
system works. I'm already regarded as the number-one guru on helping smokers to quit. Like Sister
Kenny, I've proved my point. But Sister Kenny proved her point. What good did that do if the rest of
the world was still adopting procedures which were the direct opposite to what they should be?
The last sentence of this book is identical to that in the original manuscript:
There is a wind of change in society, A snowball has started that I hope this book will help turn into
an avalanche.
From my remarks above, you might have drawn the conclusion that I am no respecter of the
medical profession. Nothing could be further from the truth. One of my sons is a doctor and I know of
no finer profession. Indeed we receive more recommendations to our clinics from doctors than from
any other source, and surprisingly, more of our clients come from the medical profession than any
other single profession.
In the early years, I was generally regarded by the doctors as being somewhere between a
charlatan and a quack. In August 1997, I had the great honor to be invited to lecture to the 10th World
Conference on Tobacco or Health held in Beijing. I believe that I am the first nonqualified doctor to
receive such an honor. The invitation itself is a measure of the progress that I have made.
However, I might just as well have been lecturing to a brick wall Since the nicotine chewinggum and the patch have failed to cure the problem, smokers themselves appear to have accepted that
you don't get cured from addiction to a drug by prescribing the same drug. It's equivalent to saying to
a heroin addict: don't smoke heroin, smoking is dangerous, try injecting it into your vein (don't try this
with nicotine, it will kill you instantly). Because the medical profession and the media haven't a clue
about helping smokers to quit, they concentrate on telling smokers what they already know: smoking
is unhealthy, it's filthy and disgusting, it's antisocial and expensive. It never seems to occur to them
that smokers do not smoke for the reasons that they shouldn't smoke. The real problem is to remove
the reasons that they do smoke.
On national no-smoking days, the medical experts say something like: This is the day that every
smoker tries to quit!' Every smoker knows that it is the one day in the year that most smokers will
smoke twice as many as they usually do and twice as blatantly, because smokers don't like being told
what to do, particularly by people who dismiss smokers as mere idiots and don't understand why they
smoke.
Because they don't completely understand smokers themselves or how to make it easy for
smokers to quit, their attitude is 'Try this method. If it doesn't work try another: Can you imagine if
there were ten different ways of treating appendicitis? Nine of them cured 10 per cent of the patients,
which means they killed 90 per cent of them and the tenth way cured 95 per cent. Imagine that
knowledge of the tenth method had been available for over fourteen years, but the vast majority of the
medical profession was still recommending the other nine.
One of the doctors at the conference raised a very pertinent point that hadn't occurred to me. He
pointed out that doctors might well find themselves liable to a legal action for malpractice, by not
advising their patients of the best way to quit smoking. Ironically he was a great advocate of nicotine
replacement therapy (nicotine gums, patches, etc.), I try hard not to be vindictive, but I hope he
becomes the first victim of his suggestion.
As I write, the Government has just wasted £2.5 million on a shook TV campaign trying to
persuade youngsters not to get hooked. They might just as well have wasted it on trying to persuade
them that motorbikes can kill you. Do they not realize that youngsters know that one cigarette won't
kill them and that no youngster ever expects to get hooked? The link between smoking and lung cancer
has been established for over forty years. Yet more youngsters are becoming hooked nowadays than
ever before. Youngsters don't need to watch smoking horrors on TV. Smokers tend to avoid such,
programmes anyway. Practically every youngster in the country has witnessed the actual devastation
that smoking causes within their own family. I watched my father and my sister destroyed by the
weed; that didn't prevent me from falling into the trap.
I appeared on a national TV programme with a doctor from Ash who had never smoked in her