Here's what your number means:

​

1-3: I am not interested in quitting at all. Someone else is nagging me to quit or bought this program and made me look at it. 

​

4-5: I am starting to worry about health risks and wondering if I should think about quitting. 

​

6-7: I have been thinking about quitting for a while, and perhaps have even tried to, but haven't been sure about how to go about it. I'm not even sure that I would be able to quit successfully.

​

8-9: I really want to quit and have tried to in the past, but still have some anxiety or nervousness about it. I tend to relapse under stress.

 

10:  I am ready to quit, have probably quit in the past for days, weeks, or months, I know the reasons those quit attempts didn't last, and believe I can become a non-smoker today! Let's do it!

​

Stress Reduction Techniques to use during this program and beyond...

​

Most smokers use cigarettes to manage stress in their lives. Quitting smoking is stressful in itself, even if the long-term benefits are well worth it. Here are some stress management techniques to use while you are quitting smoking and afterwards. These techniques help you stay calm and relaxed.

​

1. "4-7" breathing 

​

What is 4-7 breathing? It's simple! Breathe in through your nose to a count of 4 (just count to 4, it doesn't mean 4 seconds) and out through your nose to a count of 7. What is important is that the out-breath is longer than the in-breath. Do this 20 times. Think "24-7" as a snappy way of remembering this i.e. take twenty 4-7 breaths. Avoid breathing out through your mouth during controlled breathing because you will breathe out too much carbon dioxide and you might feel faint.

​

2.  Practice this bedtime exercise to create and use an "anchor"

​

An anchor is something you do that will make you feel calm and relaxed. It takes some practice to get it to work fully so do this bedtime exercise nightly from now on. It takes only a couple of minutes. Start tonight!

​

1. Squeeze together your finger and thumb into a circle (one or both hands)

2. Repeat the following affirmation out loud “Every day in every way I’m getting better and better.”

3. Do this 10 times, and each time you say it, follow it with a slow "4-7" breath.

 

Not only are you giving yourself a positive suggestion, you are creating an “anchor” by squeezing together your finger and thumb. This will elicit a strong feeling of calm and relaxation once it starts working, which usually takes a week or two. It can be used in any situation where you are feeling stressed and can help if you happen to get any cravings once you have quit. Just the act of squeezing finger and thumb together will help you feel instantly calmer. 

​

3. Choose some victory music

​

Choose a song or piece of music that makes you feel good, happy, strong or powerful. Listen to it a few times while imagining yourself being successful and feeling proud. In your mind's eye you are standing in a victory pose, perhaps with your arms raised in the air or your fists pumping, and a big smile on your face. Ramp up that positive feeling while you are listening to the music. Listen to this piece of music once you have quit, to help keep you motivated.

​

4.  Guided imagery/self-hypnosis

​

There are self-hypnosis mp3 recordings throughout this program. Some are  for general stress reduction and relaxation, others are to mentally prepare you to quit smoking, and the rest are for ongoing support after you quit. Listen whenever you need to relax - but do NOT listen while driving! You should sit in a quiet, comfortable place with your eyes closed. You can stream the tracks directly from this website by clicking the play button, or download the mp3s to your phone or iPad if you prefer.