Smoking,Stop Smoking,Quit Smoking,Nicotine - How to Quit Smoking - 7 simple steps to stop smoking
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How to Quit Smoking - 7 simple steps to stop smoking
Finding a way to quit smoking sometimes seems like the search
for the Holy Grail. However, achieving your aim doesn't have to
be fraught with stress and difficulty. Here are seven simple
steps that you can take to stop smoking.
Step 1 ' Overcoming cravings Being a smoker is like using
crutches for so long that you think the crutches are a part of
you and your own legs waste away, but when you stand on you own
two feet again, the strength soon returns. When people smoke
more than half of what they breathe is fresh air - pulled
through the cigarette right down into the lungs. So if you feel
any cravings you can instantly overcome them by taking three
deep breaths. Whenever you do this you put more oxygen into your
bloodstream. This means you can use deep breaths to change the
way you feel instantly and give you power over the cravings.
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Step 2 ' Why do you want to quit smoking? Next, think now of all
the reasons you don't like smoking, why it's bad and why you
want to stop. Write down the key words on a piece of paper. For
example, you get short of breath, it's dirty and your clothes
smell, your breath smells and it's expensive, inconvenient and
so on. Then, on the other side of the paper, write down all the
reasons why you'll feel good when you've succeeded in stopping.
You'll feel healthier, your sense of taste and smell is
enhanced, and your hair and clothes will smell fresher and so
on. Whenever you need to, look at that piece of paper. Step 3 '
Re-programme your thoughts Next, we are going to programme your
mind to feel disgusted by cigarettes. I want you recall 4 times
when you thought to yourself "I've got to quit", or that you
felt disgusted about smoking. Maybe you just felt really
unhealthy, or your doctor told you in a particular tone of voice
'You've got to quit' or somebody you know was badly affected by
smoking. Take a moment now to come up with 4 different times
that you felt that you have to quit or were disgusted by
smoking.
Remember each of those times, one after another, as though they
are happening now. I want you to keep going through those
memories and make them as vivid as possible. See what you saw,
hear what you heard, and feel how you felt. I want to take a few
minutes now to keep going through those memories again and
again, overlap each memory with the next until you are totally
and utterly disgusted by cigarettes.
Step 4 ' What are the consequences if you don't stop smoking?
It's also helpful to really consider for a moment what the
consequences are if you don't stop smoking now, if you just
carry on and on. Imagine it, what will happen if you carry on
smoking. What are the consequences?
Next, imagine how much better is your life going to be after
you've stopped. Really imagine it is months from now and you
successfully stopped. Cigarettes are a thing of the past, keep
that feeling with you, and imagine having it tomorrow, and for
the rest of next week.
Step 5 ' Breaking smoking associations Also the human mind is
very sensitive to associations, so it's very important that you
have a clear out and remove all cigarettes from your
environment. Move some of the furniture in your house and at
work. Smokers are accustomed to cigarettes in certain
situations. So, for example, if you used to smoke on the
telephone at work move the phone to the other side of the desk.
Step 6 ' Take a break! Smokers use cigarettes to give themselves
little breaks during the day. Taking a break is good for you, so
carry on taking that time off - but do something different. Walk
round the block, have a cup of tea or drink of water, or do some
of the techniques on this programme. In fact, if possible drink
a lot of fruit juice. When you stop smoking the body goes
through a big change. The blood sugar levels tend to fall, the
digestion is slowed down and your body starts to eject the tar
and poisons that have accumulated. Fresh fruit juice contains
fructose that restores your blood sugar levels, vitamin C that
helps clear out impurities and high levels of water and fiber to
keep your digestion going. Also try to eat fruit every day for
at least two weeks after you have stopped. Also when you stop,
cut your caffeine intake by half. Nicotine breaks down caffeine
so without nicotine a little coffee will have a big effect.
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- Prevent cancer and heart disease
- Breaks your psychological habits
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Step 7 - Change your feelings You were used to using cigarettes
to signal to your body to release happy chemicals, so next we
are going to programme some good feelings into your future. I'd
like you to fully remember now a time when you felt very deep
pleasure. Take a moment to recall it as vividly as possible.
Remember that time - see what you saw, hear what you heard, and
feel how good you felt.
Keep going through the memory, as soon as it finishes, go
through it again and again, all the time squeezing your thumb
and finger together. That's right, see what you saw, hear what
you heard, and feel how good you felt. Pictures big and bright,
sounds loud and crisp and feelings strong. We are making an
associational link between the squeeze of your fingers and that
good feeling.
Okay, stop and relax. Now if you have done that correctly when
you squeeze your thumb and finger together you should feel that
good feeling again. Go ahead do that now, squeeze thumb and
finger, and remember that good feeling.
Now we're going to programme good feelings to happen
automatically whenever you are in a situation where you used to
smoke.
Next I'd like you to squeeze your thumb and finger together, get
that good feeling going and now imagine being in several
situations where you would have smoked, but being there feeling
great without a cigarette. See what you'll see hear and take
that good feeling into those situations without a need for a
cigarette. Imagine being in a situation where someone offers you
a cigarette and you confidently say 'No thanks, I don't smoke'.
And feel good about it!
About the author:
Matthew James is the founder of
http://www.Self-Hypnosis-Tapes.biz a website dedicated to
promoting the use of self-hypnosis and NLP for self-improvement.
The site offers a range of essential resources and techniques
that will enable you to achieve greater success.
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