A 6-lesson smoking cessation program created by
What will it take for YOU to quit smoking?
Congratulations on purchasing this program!
You may have heard that some people quit smoking with hypnosis after a single session. Well it’s true... some do, but for many people, to successfully stop smoking takes some preparation, self-examination, and awareness of what triggers your habit in your home and work environments. This program will help you do all of these things. By investing time and effort in this program, you are investing in yourself. That is what it takes to be successful.
The boxes you see throughout this program are quotes from former smokers to inspire you and offer advice.
The program is designed so that you move through the six lessons at your own pace. It is very important that you don’t skip any part of the program - you should do it in the order it is presented, and be patient with yourself!
Now read that last sentence again!
Note: Each page has a different password. When you reach the end of each lesson you will see the password for the next page in the program.
Each lesson can be done in an hour or two, but don't try to squeeze them all into one day! I recommend that you spread them out over a period of several days. Everyone is different and has different needs as they prepare to quit.
Whenever a guided imagery or self-hypnosis track is part of the lesson, set aside time to do it in a quiet, comfortable place where you won't be disturbed. It's best not to listen if you are very tired as you will most likely fall asleep. Headphones or earbuds are recommended for listening to the recordings. You will be keeping a journal (on paper, computer or phone) and you will need index cards.
"Every time I wanted a cigarette I bought a pack and then promptly crushed them. Sounds silly, but it worked. Day by day, the addiction faded. I was a 20-year, pack-and-a-half-a-day smoker, and now I'm a recovered smoker for over 10 years." ~michaelr4
If you find you have uncomfortable feelings such as sadness coming up as you work through the exercises, or you feel stuck, please get in touch with me so we can figure out what is going on. I want you to feel motivated and positive about the program and if you are feeling anything different then let's discuss it. Text or email first, and if a phone discussion makes sense we can do that too. Read more about Claire here...
What's my number?
If 10 means "I'm ready to quit right now!" and 1 means "I will never quit" ask yourself where you are on that scale today. Be honest with yourself. If you have even a slight concern, feel nervous or anxious about quitting, or don't believe you can do it, let the number reflect where you are. If you are truly ready to make this change, quitting will seem easy. And if you are not there yet, this program will get you to a 10!
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!
Squeeze together your finger and thumb into a circle (one or both hands)
Repeat the following affirmation out loud “Every day in every way I’m getting better and better.”
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.
More information about hypnosis
There is a lot of misinformation about hypnosis in the movies and the news media. Hypnosis is an altered state of quiet, focused attention, in which we become more suggestible. People who are hypnotized are not asleep, unconscious, or pretending. You will be aware of what I am saying. It might feel as though you are just comfortably relaxing with your eyes closed, or as though you have entered a deeper state similar to mediation or deep peace. As you practice the self-hypnosis exercises in this program, your experience of hypnosis may change - it is both a natural ability, and a skill.
We have all already experienced hypnosis many times in our daily lives e.g.
highway hypnosis, where you drive a familiar route like work to home, and have no real recollection of what happened on the drive
getting deeply absorbed in a book or movie so that time flies
zoning out during a boring meeting
instantly forgetting a person's name as soon as they tell it to you.
Hypnosis allows us to feel mentally calm and physically relaxed. So the beneficial effects of beginning a regular practice of self-hypnosis soon ripple out to every aspect of our lives. As soon as we add in guided imagery we start the process of inner visualization, and our eyes start moving back and forth, just like rapid eye movement (REM) when we are asleep and dreaming. In this state we can bypass the critical conscious mind and any suggestions, such as those for quitting smoking in this program, are more readily accepted. We can also mentally rehearse being successful, seeing ourselves reach our goals in the "mind's eye."
I have helped many people successfully stop smoking since 2008. You will soon be one of them!
Claire de la Varre
Ready to begin?
Check your email for the password for Lesson 1
Note: Please email email@example.com if you have not received your password