10 Steps on How to Quit Smoking
by Darren Hiller, CH
1. Believe you can quit. Studies have shown that
belief that you can quite is the most important trait
in successful quitters.
2. You must be motivated. Ask yourself on a scale of 1
– 10 (Ten being the most) how motivated you are? If
you are not at least an 7, you are not ready. If you
are not quite ready, write a list of the reasons you
want to quit, and put it on a bulletin board. Also,
write down all the health risks involved with from
smoking (Smoking-related diseases claim an estimated
430,700 American lives each year, cigarette smoke
contains over 4,800 chemicals, 69 of which are known
to cause cancer, about 8.6 million people in the U.S.
have at least one serious illness caused by smoking.)
Source: American Lung Association
3. Create a Plan. Choose an date and write it down on
your calendar. It is helpful if the date you choose is
a special day, like a birthday or anniversary. Each
day before your Quit Date, write in your calendar (__
days till I quit smoking), mentally prepare yourself
that you will be quitting on that day. Like many
thousands before you, choose a safe and natural method
to quit smoking. Hypnosis is the most effective method
according to MedScape Medical News. Plan to have
water, gum, and healthy foods to offset your smoking
triggers. Find a support group, friend, or a quit
buddy who you can share your experience with.
4. Work with a Certified Hypnotist on the day of your
Quit Date. Show up for your appointment. Throw away
all your cigarettes, ashtrays, any other related
paraphernalia. Listen to your reinforcement CD at
least once day for a few weeks. Hypnosis will help you
with your triggers, and give you tools to help you
reinforce your decision to quit.
5. Make a list of all your triggers. I smoked when I
felt, bored, stressed, with coffee, after a meal, in
my car etc.. Make a second list of all the activities
you will do instead of smoking. Healthy dis-tractors
like reading a book, going for a walk, working in your
garden, taking a deep breath, chewing gum, lifting
weights, riding a bike, listening to music, drinking
water.
6. Use Daily Affirmation and place in on your fridge,
mirror, or at your desk. Say them to yourself 10 times
each morning, afternoon, and evening. I am Happy,
Healthy, and smoke-free, Everyday I choose to breathe
fresh air into my lungs. Today I am a proud and
healthy non-smoker.
7. Tell a Spouse, Friend, or co-worker that will hold
you accountable If you are held accountable by someone
else it may help you to quit. Signing a contract, may
make it more official. Find a support group locally or
online.
8. Daily Exercise If you do not currently have an
exercise regiment, start off by walking 10 minutes
each day. This will help you release any daily stress.
9. In the beginning, reward your self each day with
with a healthy and safe reward. Some inexpensive
reward ideas are flowers, a book, and an apple.
10. Don’t give up! This is one of the best decisions
you have made in your life. 1000’s of people do it
everyday, you are no different. Write a list of the
reasons you quit, and the benefits you enjoy from
being a non-smoker, and keep them with you at all
times in your wallet or purse.
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