Take out a piece of paper and write out all of the main situations that used to be followed by smoking: including times of day, places you'd go, circumstances that may arise, and moods you might feel. Now, write out at least 3 different alternate behaviors that you can do during each of these times to replace how smoking played to help you cope with these circumstances.
Then, commit strongly to yourself for each situation, "I will NEVER again smoke when____ happens. Repeat this several times. Finally, in the future, track on a piece of paper whenever these situations arise and which alternate behavior you actually ended up substituting for the situation. Be consistent and write down all of your efforts. Self-awareness, planning, and experimentation will soon make you very good this.
Eventually, after these better alternative behaviors become natural and automatic, smoking will cease to be triggered when these situations arise. Keep in mind, there are some old unhealthy smoke-triggering situations that are best just avoided altogether, such as designated "smoking sections" of any sort, casinos, bars, bowling alleys, or any other place highly populated by smoke and smokers. Also, minimize contact with certain smoking individuals that you aren't that close to.
In short, you are retraining yourself to respond differently than by smoking. For instance, if you used to smoke just before arriving to work or school, plan several other activities that you could do then, such as calling a friend on your cell phone, eating a healthy snack, or reading a favorite book.
In order to stay confident and to reinforce the positive messages you will hear in your hypnosis sessions in the "Smoker's Edge" program, it can be helpful to write out and repeat a number of "confidence statements" about yourself and your goal to stop smoking. Confidence statements are positive, true statements that you can repeat to yourself daily to stay focused, motivated, and in control.To do this exercise, take out a piece of paper and list out at least 20 positive, true statements concerning how and why you will stop smoking. After making your list, it can be helpful to post your list somewhere convenient where you can read it once a day to stay sharp. Examples of confidence statements you may wish to use include: I can stop smoking I will stop smoking I love myself too much to smoke I want to get healthier and live longer I will enjoy breathing easier I will be so proud of myself Others will look up to me Millions before me have quit and I can too I can handle this This will get easier over time I can always get support and help from others when I need it I've dealt with harder things than this I can do whatever I put my mind toIn order to stay focused on why you are quitting to remain strong, it can be helpful to write out and repeat a number of "why I am quitting statements" about yourself and your goal to stop smoking. These statements are reminders of what you want to change, avoid, and move away from by quitting smoking. You can repeat these statements to yourself as often as needed to stay focused, motivated, and in control.
To do this exercise, take out a piece of paper and list out at least 10 reasons you want to quit smoking by starting off your sentences with "I am quitting smoking because I want _____." After making your list, review it from time to time if you find you are forgetting why you wanted to quit in the first place. Examples of "reasons to quit" statements you may wish to use include:
I am quitting smoking because I want: healthier lungs to save money my family and friends to respect me to smell better to taste my food again to live longer to be healthier to be happier to feel good about myself to conquer my addiction and bad habit
© Copyright 2005, Randy A. Gilchrist, Psy.D. All Rights Reserved www.hypnosisnetwork.com
