Quit Smoking Today Without Gaining Weight

"If you weren't born with a cigarette in your mouth, you had to train and condition yourself to smoke -- and if you learned it, you can unlearn it."
~Paul McKenna, PhD

Born in 1963 in England, Paul McKenna is a hypnotist and self-improvement author who has written a host of books aimed at helping people overcome problems with issues like weight control, finances, self-esteem and smoking.

Mr. McKenna never smoked, but lost an uncle prematurely to a smoking-related disease. His father was a smoker who quit successfully and as of this writing, is living a healthy, smoke-free life.

Compelling and motivational, Quit Smoking Today Without Gaining Weight delivers exactly what a self-help book should: hope and inspiration.

From the introduction by Mr. McKenna to the final thoughts he offers at the end of the 7 sessions included in the book(plus bonus weight loss session), he teaches us how our minds work and offers simple techniques to reprogram and correct behaviors that don't serve us.

Mr. McKenna refers to generalization as a learning principle employed by our minds. Once we learn a new skill or create an association, our minds generalize about it, telling us that it is true for all things, even though it might not be. He uses the example of learning how to open a door, saying that once learned, our minds generalize the technique to be true for all doors. In practical terms, this allows us to learn and move on. Without the ability to generalize, we'd be stuck learning the same thing over and over.

As smokers, we quickly learn to associate stress with smoking. Physically, our bodies are stressed because of smoking. When the nicotine level in the blood drops, it makes us feel anxious, and when it's topped off with a cigarette, we're relieved. This is addiction to a drug, but the mind generalizes the association to mean that smoking = stress relief.

Emotionally, we learn to use smoking to control our feelings. We smoke when we're angry, sad, happy, and so on. Over time, the generalization becomes powerfully ingrained that cigarettes help us cope, again reinforcing the idea that smoking = stress relief.

Each chapter(session) in the book begins with some discussion about the topic at hand, and ends with a visualization exercise that helps readers begin to make the mental shift that will break down the generalizations we all have built up around smoking over the years. With session headings such as A Healthy New You, Never Again!, and An End to Cravings, Paul McKenna offers practical tips about how to calm our minds on command, and later, how to imagine in great detail the smoke-free life we want for ourselves.

By changing how we respond to stress, and what we associate with stress, we can, with practice, reprogram ourselves to automatically react to stress with healthy choices. At the same time, we can teach our minds to automatically respond negatively to smoking.

Periodically, Mr. McKenna offers what I think of as troubleshooting advice for those of us who are not having success with the techniques offered in the book. They are helpful checkpoints that add to the usefulness of this quit smoking primer.

A guided hypnosis CD is included with Quit Smoking Today Without Gaining Weight. Paul McKenna's voice soothes and relaxes, taking the listener into a state of self-hypnosis quite easily.He suggests listening to the CD daily for at least two weeks while practicing the visualizations in the book.

The Pros

Quit Smoking Without Gaining Weight is engaging and a quick read. The visualizations provided are easy to follow and are useful in changing the destructive relationship we all had with smoking. The cd is a valuable companion for the book, reinforcing the path to creating new associations with smoking that, if used faithfully, can help readers kick tobacco to the curb for good.

The Cons

Paul Mckenna's book would benefit from a mention about the importance of including some support in a person's quit program.

As a former smoker who found the key to long-term release from nicotine addiction through an online support forum, I know how critical it is to have a group of like-minded people in your corner as you move through smoking cessation. I found the change of mindset that Paul teaches in this way, and know that for those who are trying to quit smoking, support will solidify the concepts he shares.

A word about smoking cessation and weight gain...

With the exception of a few remarks throughout the book, the topic of avoiding weight gain while quitting tobacco is not tackled until readers reach the bonus weight loss session at the end.

That said, I don't feel this should deter anyone from reading Quit Smoking Without Gaining Weight, because the cessation information is top-notch and certainly the first priority. The weight control section of the book is simple but decent, and if you follow the principles, you should be able to manage the ups and downs of cessation with minimal weight gain.

If you want to change your life, change your mind.

As someone who knows how critical a change of attitude is for lasting freedom from nicotine addiction, I fully endorse Paul McKenna's approach to smoking cessation. His guided visualizations and audio cd are solid tools that, along with the support mentioned above, can yield a change of perspective that will transform the reader's relationship with smoking.

Smoking cessation is not out of reach for any of us. If you have a strong desire to quit, Mr. McKenna's book will help to fuel that fire within you.

Remember: Once you change what cigarettes mean to you, you can truly leave them behind and move forward with your life, happily smoke-free.

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Smoking Cessation and Stress

While smoking cessation will eventually reduce the amount of stress in your life, initially it creates a bit more.

The Stress of Quitting Tobacco

Physically, our bodies are reacting to the absence of the chemicals in the cigarettes we used to smoke.? Emotionally, we are beginning the work of letting go ... and facing down the associations we've built up with smoking over the years.

Thankfully, the discomforts are all temporary and with some education and support, we all have what it takes to leave tobacco behind permanently.

More Reading:

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Quit Tips from Dr. Gilchrist

Remember, 90% of smokers would like to quit and know it is unhealthy. However, with some people, your quitting might just remind them of what they aren't yet strong enough to make happen. However, remember, that is not your fault and that is not your problem. Therefore, you shouldn't have to be the one to suffer for it. Commit to being healthy and smoke-free irregardless of the support-or sabotage-of other people. You can do this because you have to do this. In the past, smoking very much had become a regular habit and routine within your days and nights. You became used to smoking at certain times, places, circumstances, or mood states. Now, because you are quitting smoking, it can be helpful to identify these old triggers and cues to smoke, and then come up with alternative plans of what you can do in these instances.

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

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Healing the Body and Mind When We Quit Smoking

There are two important steps involved in recovery from nicotine addiction: physical and psychological, or body and mind. Physical recovery, while intense, is over within a relatively short period of time.

Will I Miss Smoking Forever?

Psychological recovery from nicotine addiction is achieved bit by bit as we learn new ways to cope than don't involve smoking. Understanding this distinction and gaining wisdom about the mind games the habit of smoking puts us through helps us win over nicotine addiction, once and for all.

More Reading:

Photo ? Jeff Prieb

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A Change of Mindset and a Whole New Life

At 3 months smoke-free, Ploprof, a member of the About.com Smoking Cessation Support Forum has some pearls of wisdom to share about what it took for him to quit smoking:

"I think the most important thing with any difficult decision or significant change in what you do must be mental preparation. If you're mentally strong and prepared to deal with the unavoidable adversity that will sooner or later hit you, you'll be on your way to success. I find this is true in many aspects of life and not only in the one that brings us here."

How I Quit Smoking - Ploprof's Story

Do you have a quit story to share?

Why I Quit Smoking - Share Your Story

Please add it to our ever-growing library of personal accounts.

Photo ? Ploprof

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Cigarette Health Warnings Makeover

The U.S. Food and Drug Administration (FDA) announced today that the 9 new required? health warnings and associated color graphic images that will soon grace cigarette packaging and tobacco advertisements in the United States have been selected.?? Narrowed down from 36 possible choices, these 9? deliver powerful messages about the hazards of smoking, and they speak to everyone.? If you pick up a pack of cigarettes, the risk you're taking will be right there, staring you in the face.

View the 9 New Cigarette Health Warnings/Images

This is the first time in 25 years that cigarette health warnings have been changed.

The Family Smoking Prevention and Tobacco Control Act requires that the new health warnings? and color images be implemented on the upper half of both front and back of cigarette packages, and in the top 20%? of cigarette ads.

Beginning on September 22, 2012, cigarettes can no longer be manufactured or advertised without the new warnings.? October 22, 2012 will mark the removal of any cigarettes from store shelves that do not have the new packaging.

While images of diseased lungs and rotting teeth? may be tough to look at, they are realistic examples of the stark reality behind cigarette smoking.? Tobacco is a killer, pure and simple, and it steals? human life at the rate of one precious soul every eight seconds worldwide.

Ready to Quit?

If you're ready to stop smoking, use the resources and support below to set the foundation for long-term success.

You have every bit as much ability to quit as anyone else.? Believe in yourself and be willing to go the distance. You won't regret it.

Quit smoking today.

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Tobacco in the News

Bill Gates in China Push Against Secondhand Smoke -- Associated Press
BEIJING -- Microsoft founder and philanthropist Bill Gates was in China on Saturday to raise awareness of the dangers of secondhand smoke in the country with the world's largest smoking population.

Women Who Smoke are at Tenfold Risk for PAD -- CNN Health
Women who currently smoke or have a history of smoking are at a greater risk for developing peripheral artery disease (PAD), and stopping smoking produces a dramatic reduction in PAD risk, but doesn't completely eliminate it. The findings are published in the Annals of Internal Medicine on Monday, and were presented last year at the European Society of Cardiology meeting.

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