There are a number of considerations to be cognisant of before embarking on a journey to quit smoking.
1. Your Goal
– To be relaxed, calm and peaceful without a cigarette.
– To overcome the physical dependency, (addiction) for the powerful mind-drug nicotine. Within seven seconds of puffing your cigarette, nicotine reaches your brain, acting as a stimulant and in larger doses as a relaxant. When you suddenly stop taking this drug, withdrawal symptoms of tension, aggression, depression, insomnia, loss of concentration, constipation, cravings and weight-gain can occur.
– To break the smoking habit and to incorporate new healthy habits into your life. You are constantly being triggered by external and internal triggers which make you reach for a cigarette. Also every time you smoke a cigarette you lift your hand to your mouth at least 10 times. If you smoke 20 cigarettes a day, then you lift your hand to your mouth 200 times a day, 1400 times a week, 7300 times a year.
– To change your subconscious conditioning and beliefs where smoking is concerned.
– To motivate yourself and to keep motivated. You may be presently motivated to stop, but for how long will you stay motivated?
2. Your Tool: Hypnosis
To break the physical addiction (nicotine), as well as the psychological addiction or “habit” is not just a matter of will power. Your smoking is a physical and psychological addiction that has been firmly established in your subconscious mind. It is your subconscious mind that supports your harmful addiction. In order to become a non-smoker you need to uncondition and recondition your subconscious mind. This is achieved by reprogramming your subconscious mind with hypnosis. Hypnosis is a very powerful tool to help you, but the therapy needs to be reinforced within your subconscious mind with repetition (ie listening to the audio therapy) and by being consciously positive that you will become a non-smoker. It is also important that you make a concerted effort to become a non-smoker. Hypnosis will also tech you access calm feelings whenever you need to; This will give you a sense of confidence and control which will empower and motivate you towards your goal.
3. Commitment to Stop
It is important that you;
– Are consciously motivated to stop smoking.
– Commit yourself to stop smoking and that you want to quit. It is no use if your doctor or maybe your partner has told you to quit, but you do not really want to stop. It must be emphasized that hypnosis will only be effective if you consciously want to stop smoking.
– See and visualize yourself as a non-smoker; someone who has chosen not to smoke. A non-smoker is different from an “ex-smoker” in that an ex-smoker has forced himself not to smoke, whereas a non-smoker has chosen not to smoke.
– Reinforce the hypnotic therapy given to you, on a daily basis, for at least 30 days after you have quit. The more you reinforce the therapy the greater the success you have in becoming a non-smoker.
4. Identifying the Reasons you subconsciously light up a cigarette
You have internal and external triggers which cause you to subconsciously light up a cigarette.
What external trigger is equal to a cigarette in your subconscious mind and makes you compulsively reach for a cigarette?
Examples of external triggers –
• watching tv
• during coffee breaks
• coffee or tea
• social events
• at or after meals
• in your car
Examples of internal feeling triggers:-
You may also identify that you have some internal need triggers. Some examples of these internal need triggers are:-
• A break in routine
• To control the desire for food
• To concentrate
• To be noticed
• To do something
• To look occupied
These triggers can be replaced with new healthy and pleasurable habits that you have decided to incorporate into your life, in place of smoking. You need a minimum of 4 responses for each trigger.
Examples of new healthy habits:-
• Go for a walk
• Take 3 deep breaths
• Play with worry beads
• Eat carrot or celery sticks
• Visit a friend
• Help somebody in need
• Write a letter
• Play with dogs
• Do something constructive
• Play with stress ball
• Suck a sugar free sweet
• Do a hobby
• ‘Phone a friend
• Plan next activity
• Go to gym
• Talk to somebody
• Knit or sew
• Listen to music
• Listen to radio
• Go for a run
5. Your motivations to stop smoking
If you are not motivated to stop smoking you will never stop. What are your motivations to kick the habit? Here are some examples:-
1. To improve your health
2. To save money
3. To be a good role model
4. Most of your friends do not smoke
5. It is becoming socially unacceptable
6. Tired of smelly clothes, dirty ashtrays, smelly breath and smokey rooms
7. Don’t want to age prematurely
8. You or your spouse is pregnant
9. You have a smoking related disease
10. You love yourself and you don’t want to slowly destroy yourself as you get older.
It is very important to focus on your reasons for kicking the habit. Hypnosis and neuro-linguistic programming techniques will programme your mind to help you focus on your goal which will keep you motivated.
A few tips to follow on giving up smoking
1. Anyone can stop smoking. Millions of smokers just put down their last cigarette and never smoke again. Smokers have just been conditioned by society into believing that they are addicts, and that it is difficult to give up smoking. For the majority of people this is simply not true, and many people will tell you that it is in fact, not that difficult to stop. The choice to stop is yours; you are ultimately in control of your body and mind.
2. Be positive that you can become a non-smoker. Habit breaking demands patience, perseverance and determination. Never be in doubt in your mind that you can’t stop smoking. Remember that mind power is the will to succeed. With the right mental attitude, where you are determined to reach your goal, success will come much easier.
3. When you have stopped smoking, be proud of the fact that you have conquered the habit and tell your friends and family that you have now permanently kicked the smoking habit.
4. Keep in mind that the longer you abstain from smoking the easier it will be to give up smoking permanently.
5. The intense urge to smoke only lasts about five minutes, thereafter it begins to fade. Wherever possible, keep a glass of water handy and sip from it, or play with the glass as a substitute, or play with a pencil or put a toothpick in your mouth. Also don’t forget to have plenty of oranges, vitamin C and vitamin b complex.
6. Chewing sugars-less gum, eating a low-calorie snack, or fruit, sucking on a lifesaver or mint is a helpful substitute for smoking a cigarette, but try and acquire new and less harmful habits. Throw away all cigarettes, matches, lighters and ash trays.
7. Exercise and become more active. Try and exercise more regularly, and improve your overall fitness. Exercise releases a natural chemical in your brain (serotonin) which curbs your craving for nicotine and makes you feel really good.
8. Ask for support and encouragement. Family and friends can be a great help in assisting you to stop smoking; to support and motivate you if the going gets tough. If your partner or those close to you smoke, ask them to be considerate and to help you by not smoking near you, for at least the first two or three weeks after you have stopped smoking, and to definitely not offer you a cigarette either during your cutting-down period or at any time after you have stopped smoking.
9. Constantly reward yourself; after a day, a week, a month, a year.
You will find that quitting smoking is much easier than you thought. You can be rest assured that you will not only begin to feel healthier and energetic, but you will look better. Your bank balance will be much healthier and you will pay much less for life insurance premiums.
Becoming a non-smoker will also help your confidence. There are only a few things in life that beat the satisfaction of becoming a non-smoker. Go to this page to get information about Linda’s quit smoking programme and here
to understand the importance of collapsing the psychological triggers to smoking.
Contact me today on 0770 896 1073 to book your first hypnosis session in Swindon.
Until next time………