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Jennifer A. Kern, M.S., C.T.T.S.
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Jennifer A. Kern, M.S., C.T.T.S.
Jennifer A. Kern, M.S., C.T.T.S.
Jennifer Kern is a tobacco treatment specialist, certified through the Mayo Clinic Nicotine Dependence Center.
Her counseling work addresses various aspects of tobacco addiction, including the love-hate relationship many tobacco users have with their smoking or chewing, education about nicotine addiction, and effective strategies to help with quitting.
In addition, she explores the importance of getting emotional and social support when stopping tobacco use, and offers ideas and suggestions about how to ask for and give this support.
Being bilingual, she enjoys counseling in both Spanish and English. She holds a master's degree in psychology, with interests including spirituality, psychosomatic illness, depression and anxiety, maladaptive coping behaviors, and overall health behavior change.
"As a former smoker, I am personally familiar with the complexity of dealing with the 'tobacco shackles,' " she said. "I am committed to helping others conquer this addiction so they may regain their freedom and possibly even save their own lives."
Latest entries
- Focus on gratitude, not craving a cigarette
Nov. 24, 2009
- Join the Great American Smokeout
Nov. 17, 2009
- Preparation key to quitting smoking
Nov. 5, 2009
- Learning to be a non-smoker
Oct. 23, 2009
- Build confidence in effort to go smoke-free
Oct. 16, 2009
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Quit smoking blog
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June 25, 2008
The pain and pleasure cycle of quitting smoking
By Jennifer A. Kern, M.S., C.T.T.S.
Human Motivation 101. What drives basic human behavior? Very simple. We seek pleasure and avoid pain. We search for experiences that will make us feel good, that are rewarding. And we steer clear of those things that are painful or make us suffer. Many people think that quitting tobacco use is a matter of will power. However, due to the chemical nature of the addiction, it is much more than that.
The nicotine you get from cigarettes gives you instant pleasure, which is what makes it so addictive. When you inhale the smoke from a cigarette it only takes 7-10 seconds for nicotine to reach the brain. Once it gets there it triggers a release of chemicals that your brain experiences as positive or pleasurable. Because it happens so fast you get an instant gratification on that chemical level, which you may experience as relaxation or even a mild high.
Once addicted, however, you may no longer experience the effects of nicotine as being pleasurable. On the contrary, you might begin to dislike smoking. However, you may also find that you have to continue smoking in order to avoid the "pain" of withdrawal. That's the "Catch 22" of addiction.
Most experts now agree that people stopping smoking should use medication, which can help you get out of the vicious cycle of addiction. Medications can minimize the discomfort of physical withdrawal so you can focus on the behavior change needed to transition to a tobacco-free lifestyle.
Quitting tobacco use involves a process of learning new things that can give you pleasure, while managing the "pain" often associated with change. It's up to you to find what those new things are. Start by asking yourself what brings you joy? What are other pleasures in life that you can seek out? What are small ways you can change your routines with minimal discomfort? For those who have stopped using tobacco for long periods of time in the past or are still quit, what have you found to replace the desire to smoke? How have you traversed the process of change?
Finding replacements for the gratification of tobacco may require some effort, exploration, and reflection into your self. However, I strongly encourage you to take the time to do this. Making changes in your daily routines can be challenging. You may be tempted to avoid the discomfort that can accompany this kind of change. Nevertheless, discovering new ways to find joy and devising strategies to negotiate a new lifestyle can be essential to attaining and maintaining abstinence over the long haul.
13 comments posted
May 5, 2009 11:53 a.m.
Dear All, I am not affiliated with the Allen Carr program in any way, and I am not masquerading as someone trying to advertise his method. It's just that it worked so well for me. Allen Carr will provide you with your money back if you do not find it painless, immediate and easy to quit smoking using his book and method. His success rate globally is over 90%. He also offers you a lifetime supply of cigarettes guaranteed, if you pay him the equivalent of one year's cigarette money up front. That is how confident this British gentleman, who should be sainted, is with his method. I have used it and went from 20 cigarettes to zero per day overnight with not a single withdraw pang, and no medication or substitutes. You can even smoke WHILE YOU READ his book, and you DO NOT have to quit at the end of the book if you do not wish to. Thanks, and I am hoping that the moderator does not go and delete this, as I am merely trying to help, and not to advertise. Thank you.
- No name given
May 5, 2009 11:43 a.m.
Having painlessly and instantly escaped smoking twice by using Allen Carr's EasyWay to Stop Smoking (used by 6 million other ex-smokers, without any medication; nor willpower use & without experiencing any withdraw symptoms), my comments are as follows:First: I disagree with this statement: "Most experts now agree that people stopping smoking should use medication". Nicotine addication is a craving that only nicotine will satisfy - medicine will not do it. Nicotine gum and patches will not do it either, because you cannot cure addiction to a drug by prescribing the same drug.Secondly, there is no need for replacements or substitutes: smoking is not a habit, but is chemical addiction. When you quit, you're escaping from a horrendous disease. Do you need a replacement for flu when you recover from it? Why are you not recommending the system of the world's number one guru on helping people to stop smoking? Allen smoked up to 100 cigarettes per day. How many have these so-called experts have ever smoked at all? You don't need clinics and medicines, and Allen's method is immediate; painless & book costs under $30. Why don't you want to give up smoking? What's it doing for you?Pleasure? How? Cigarettes cause the craving, they do not relieve it. Like wearing tight shoes to enjoy the relief of removing them! They don't cure boredom- a cigarette is not fascinating.Not enjoyable:they do not taste good -we do not eat them. No stress cure: your car breaks; you smoke, it
- Lawrence who smoked for 17 years
April 30, 2009 10:13 a.m.
I did not want to give up smoking but I lived in CA at the time, I traveled a lot and they stopped smoking on airplanes. Over many months I read everything that I could about quitting and questioned all of those that had done so. I picked up every article I could find. I believe it was material from smokers anonymous that helped me. Every morning I did not crave a cigarette until my feet hit the floor. One weekend morning I got up and enjoyed my first cigarette with a cup of coffee and the paper. I asked myself why this could not be my last cigarette. I had read NOT to worry about weight gain because it would be temporary (which it was). I went to the store and bought the carrots and celery for crunchy healthy snacks in the refrigerator. I bought smokehouse (salty) almonds. I bought spicy taco chips. I bought bags of miniature chocolate covered coconut bars. Crunch chocolaty cookies. Ice Cream. Potato chips. Prior to that I did not use salt and seldom sugar. I entertained my taste buds. I gained some weight and lost it. I caught myself standing close to smokers for the smell factor. That was 1990. Today, I would do it differently. They have a nicotine patch. I would use that and have the crunch healthy snacks and perhaps the junk food if needed. The fun of smoking is the pause it gives you to think and hold your audience at the same time. Lighting is a mini-accomplishment. I kept my cigarettes by the closest phone. Put pretzels there instead. Good luck.
- Virginia
April 28, 2009 5:34 p.m.
I recently quit (27 days ago) cold turkey with the help of Welbutrin. This article is correct that MEDICATION IS A GOOD HELPER! Compared to my other quits, my cravings are very much curbed. The Welbutrin is NOT nicotine replacement, so I hope I'm kicking that addiction (I'd sucked on the Commit lozenges for > 6 months prior). Talk to your doctor--it's worth it.
- WH
March 13, 2009 4:07 a.m.
I am currently trying to quit "cold-turkey" because I have allowed myself to relapse a couple of times. I realize everyone is different, but I am tired of hearing about the fear of Chantix. I used it a couple of times and aside from a few strange dreams I had a great experience. I am starting to think that the tabacco companies came up with the horror stories about Chantix because it does actually work. I do suggest that one watches their change in attitude closely since it does introduce a new chemical to the brain. I think every smoker should at least try the drug (Chantix)...there is nothing to loose and everything to gain!
- RV
February 11, 2009 10:07 a.m.
I quit smoking seven months ago after 43 years of smoking. I used the nicotrol inhaler and found it to be very effective. Well I'm still hooked on the inhaler but I got rid of the smoke and tar and most of the ongoing lung damage. I can stay off smokes with the inhaler but it is expensive. I considered Chantix but I would suggest reading some of the horror stories about that before trying . Just google it and start reading especially the difficulty in stopping Chantix and the suicidal behavior. My doctor knew nothing of this and it is another situation where big pharma is pushing their billion dollar profit goals at the expense of the patient (consumer) I have COPD and asthma from smoking. Quitting isn't all that difficult if you do nicotine replacement. You have to want to quit. The inhaler mimics so much of the smoking activity it really does work. You have to get used to the taste. I find it to cost about the same as smoking.
- Eric J.
February 10, 2009 6:13 p.m.
I have given up smoking after 55 years,I used to smoke about 25 daily .I am now 72 ,I suffer from asthma and bronchitis all my life ,I had already tried 50 times before to give up ,once I stopped for 3 years....this time ,with the help of my Doctor I took the Champrix tablet ,it was not easy but I have not touched a cigarette since the 1st of June 2008 and I feel great ,I exercise eveyr day and enjoy life.
- lise Smith
February 10, 2009 5:38 p.m.
I'm a hardcore smoker. I'm 65 now and have smoked since I was 22. I quit when I was pregnant with my two boys, as they made me gag but as soon as they were born, I started up again. Now i'm retired with alot of time on my hands and I don't think I could successfully be able to quit. Besides, what good would it do? My lungs are probably so crapped up, quitting at my age wouldn't matter. I've known people who were off smoking 5 to 10 years and died of lung cancer. I want to quit but I don't know if I want to badly enough to go thru the stress of quitting. I don't even know where to begin.
- BJ
October 12, 2008 7:08 a.m.
i'm writing this from iran.I've been an smoking addict for some 20 years.during these years i had many periods of quitting.finally,I overcame.I just wanted to thank you and the people like like u who helped me with finding new things in my life.
- Farokh Marzban
July 8, 2008 11:13 a.m.
Elwood, there is another article on this site that offers concise information on tobacco cessation medications. It presents what products are available, how they are used, and it summarizes their pros, cons, timelines and cautions. The article is titled "Stop-smoking products to help you quit". You can either search for it or copy and paste this link: http://www.mayoclinic.com/health/stop-smoking
-products/HA00065 This should give you a good starting point to then discuss with your physician and determine which product(s) would be best for you. - Jennifer Kern, MayoClinic.com
July 3, 2008 2:23 p.m.
In paragraph 4 of your quitting smoking article it calls for medications. Please list some of these medications so I can consult them with my doctor.
- Elwood C. Veregtge
July 2, 2008 2:49 p.m.
I like this article it has some good advice. I thought it was hard to quit smoking. That's what many say including the literature from the health department. But what if you were told over and over again that it's hard to get out bed and hard to go to work. Part of the problem of trying to stop smoking is the fear of the unkown. I used anger and frustration to quit smoking. I resisted the nicotine wave, drank lots of water, chewed sugarless gum, and kept busy. If i knew what to expect qutting would have been easier. I love being smoke free, since Dec. 2 1994 4 pm. I gave up a bad habit and took up exercising
- gary k
June 26, 2008 2:36 p.m.
Excellent advice for those looking to quit. Often smokers continue their mantra of "I enjoy smoking" when they stopping enjoying it years before but they have continued to smoke unconsciously since each cigarette is paired with so many of the individual's daily routine. Everyone has a morning ritual that they go through, wake up, get the newspaper, drink a cup of coffee. For a smoker, a cigarette fits in there someplace. I know that when something upsets my morning ritual, it can throw my day off. The smoker has 20 rituals a day, so not only are they dealing wtih the physical aspects of quitting but every aspect of life where that cigarette fit into their daily rituals. For additional free tips on how to be successful, please visit www.StopSmokingStayQuit.blogspot.com, VJ Sleight, Queen of Quitting
- VJ Sleight, Queen of Quitting
13 comments posted