Tag Archives for " Stop smoking "

Quit Smoking With These Self-Hypnosis Tips

self-hypnosis, stop smoking, hypnosis for smoking cessation

Whether No Smoking Day (8th March 2017) is the reason you want to quit smoking, or if you’ve just decided that now is the right time to stop smoking for good, finding the right smoking cessation method can be difficult.

Patches, gum, nicotine replacements and other methods can be successful for some people, but not for everyone. However, self-hypnosis is a great option – whether used alone or in combination with another smoking cessation method.

In this post I share why self-hypnosis is so successful, and also tips for practising it at home.

How Does Hypnosis For Smoking Cessation Work?

Most people believe that hypnosis is like stage hypnosis, it will make you ‘cluck like a chicken’ or ‘dance around the room’; but hypnosis is an evidence-based method and does not make you fall asleep or do things against your will. During a hypnosis session you will relax through visualisation and deep breathing exercises, and the hypnotherapist will guide you through the whole process. You will receive a piece a music that helps with the relaxation or a hypnosis CD. Suggestions given during the hypnosis session will help you change your feelings and thoughts; and the behaviour that follows. It will help you focus on your stop smoking goals by accepting the suggestions and preparing you for success.

Self-hypnosis can help you to concentrate and focus on your end goal to stop smoking for good by changing your habits and behaviours.

If you have found it difficult to gain control over your smoking habit in the past and respond well to suggestions, self-hypnosis will work well for you. Hypnosis relies on your belief that you can quit and you are ready to make the changes that is needed to quit. Your commitment to quit smoking and self-hypnosis will help you succeed with your goal.

The following self-hypnosis tips are best used after having had a professional hypnosis for smoking cessation session. If you would like to discuss your goals to stop smoking with me, please book a free 30 minute consultation here.

10 Self-Hypnosis Tips To Stop Smoking

  1. Practice self-hypnosis by finding a quiet place free from social media, mobile phones, or other distractions. Wear comfy clothes and schedule your time so you are not rushing through this process.
  2. Sit down on a comfortable couch and relax and take deep calm breaths. Try not to fall asleep just gently enter the deep hypnotic state.
  3. Self-hypnosis suggestions are given that are indirect statements such as ‘Smoking is bad for my health and I want to not put harmful substances into my body anymore’.
  4. Take deep breaths (in through your nose and out through your mouth) and focus on a specific spot in the room.
  5. Relax and close your eyes and ‘let your body go’ or settle deep into the couch, feeling heavy and loose.
  6. Allow your attention to focus on your in breath and out breath. Simply take calm breaths and if your concentration wanders bring it back to your deep relaxing breathing.
  7. Remember and repeat positive affirmations and keep them real so they are not too far from what you would normally say to yourself.
  8. Use a soft and soothing tone in your voice and don’t get frustrated as it might take a little while to practice and teach your body to relax and let go. For example: ‘I will not damage my body anymore and I respect myself’ should be said in the present not past tense and saying things that are happening for you at this moment.
  9. Once you have finished with the affirmations, feel that you are returning to the present and count from 1-5 and stretch and slowly open your eyes, return to the present.
  10. Make sure you give yourself plenty of time for this to work as self-hypnosis is not the same as being present in a session with a clinical hypnotherapist. Keep motivated and keep up with your practice daily and you will succeed.

Some people can quit after one session with the clinical hypnotherapist while for others it can take six sessions for this to work. Every person has their own unique way that therapy works for them. By practicing self-hypnosis techniques you will be effective in gaining control of this habit that had plagued you for a long time. Keep your mind busy when you feel the strong urge to smoke, also eat healthy meals and drink plenty of water. Find an exercise class or an activity that you can keep busy with and try to avoid alcohol drinks that may make you go back to smoking again.

Self-hypnosis can be difficult to master and does not work for everyone, which is why a session with a clinical hypnotherapist can help you get started. The therapist may be able to uncover other underlying issues that are affecting your ability to stop smoking, for example stress and anxiety.

Quitting smoking with self-hypnosis as a stand-alone or as an adjunct therapy is an effective way to stop smoking. Self-hypnosis will help you to keep reinforcing the suggestions given in the sessions especially on the days that you feel the urge to smoke a cigarette. Remember that smoking is not a physical habit or behaviour, it is a mental problem and the way to achieve success with your quit smoking goal is through getting the help you need.

If you would like to discuss any of the above in more detail please get in touch with me. Call +44 (0)796 715 1790 or email [email protected]

Or you can get started straightaway by booking your free 30 minute consultation below.

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Make Improving Your Self-Confidence Your Top New Year’s Resolution!

self-confidence, new years resolution, new years resolution ideas

Every year we make New Years Resolutions and every year by the end January we fail to keep up with them. For your New Years Resolutions to work you need to develop healthy habits, positive thoughts and improve your self-confidence.

Self-confidence is the key to making other NY Resolutions stick.

With great self-confidence, we will believe that we can achieve our goals whether that’s to stop smoking, lose weight, find a new job or run a marathon. Therefore before you set yourself a challenge that could easily result in a relapse, let’s look at improving your self-confidence first.

Relapsing is when your brain defaults to what you do normally – habits and behaviours – and says “oh well, never mind”. Unfortunately, setbacks like this can result in negative feelings and depression. So instead of setting ourselves up for a fall, if we address those deep rooted behaviours and habits first we can build our self-confidence and increase our chances of success.

Self-Confidence Will Help You Achieve Your NY Resolutions

Creating new behaviours and habits to substitute the old ways of thinking will help you take control of your New Years Resolutions.


If you want to explore a therapy to help you boost your self-confidence, hypnotherapy for confidence is a highly effective way to change negative habits and behaviours and thereby increase your chances of achieving all kinds of goals and resolutions.


Here are some self-reflective tips that can give your self-confidence a boost and help you understand how you can succeed with your new year’s goals. Write down your answers on a piece of paper:

  1. What were your best achievements, personal successes or breakthroughs in the last year? Did you step up or into a new opportunity, try something you never tried before that make you fearful or uncomfortable?
  2. What were the challenges you had to overcome? How did you conquer the fear of failure, get up when you got knocked down, overcome the setbacks and find the strength to speak and fight even though you were scared?
  3. Where did you find your supportive network, people that influenced your methods, your motivation and how did you move forward? Where and who do you find your inspiration from and did you use this motivation to clear your space to focus on your goals?

Your brain has a way to re-inventing itself and those positive habits and behaviours you wrote down above can become the default response when you meet other challenges. Instead of relapsing into old habits and behaviours you can have the power and control!

Here are 7 steps for changing the way you think:

  1. Focus your thoughts on being positive – an important aspect of starting the new year with and finding success with your goals
  2. Make a plan and take small steps to work through each task or activity. If you try to tackle your goal as one big project you are more likely to feel stressed and relapse into old habits.
  3. Don’t associate yourself with negative people on social media or elsewhere. Also, list the negative beliefs you have and refute them and set some realistic beliefs about yourself. Being too judgmental about yourself will impede your progress.
  4. Set your goals in a SMART manner – Specific Measurable Achievable Realistic Time-based. Break these down into small steps or you will find that you lose your motivation. The way to achieve success is to take one baby step at a time.
  5. Combine your SMART goals with STRETCH goals (a big dream goal) that mean you are dreaming big and going after your ULTIMATE goals. Both these together are called the WISE goals which are grounded in what steps you are going to take next to achieve success.
  6. Avoid thinking like a perfectionist. We can always do better but a healthier way of thinking is doing our best or ‘just good enough’. Focus on the positive. If we fall short of doing what we want and fail at our aspirations, it’s easy to fall into the negative spiral of thinking. So a healthier method would be to take baby steps and have a realistic / ‘good enough’ approach.
  7. Don’t wait for things to happen or come to you. Learn something new each day and challenge yourself.

By focusing on actionable SMART goals and measuring them with the success you have achieved you will create a positive focus and a feedback loop. This will help motivate you to take the actionable steps week by week and create habits and behaviours long-term.

You will feel motivated, positive as you complete each step, and this will boost your confidence and self-esteem.

Understanding yourself will minimise your weaknesses and strengthen your resolve to stay focused and driven to daily enjoy your accomplishments. Finding a mentor or a therapist to help you to stay motivated, goal focused and on track can also improve your confidence and wellbeing.

An important thing to remember is to be patient with yourself, self-confidence and esteem is a step by step process and practice.

To find out more about hypnotherapy for confidence visit this page.

Can Hypnosis Really Stop Me Smoking For Life?

stop smoking hypnosis, help for quit smoking, stress free

Many people who have unsuccessfully tried other methods of giving up smoking are naturally sceptical about the effectiveness of hypnosis to stop smoking. I don’t blame you. If you’ve tried other smoking cessation approaches and still found yourself reaching for a packet of cigarettes, you will know that it’s not an easy habit to quit.

So what makes hypnosis effective, where other stop smoking methods fail? Read on to find out how this treatment works and whether it’s right for you.

How Hypnosis Stop You Smoking For Life

Hypnosis is a deep state of relaxation and focused attention, which a person goes in and out every day. This is when your subconscious mind is open to suggestions and ideas.

Health Implications Of Smoking

Everyone knows that smoking is bad for you, but if you’re smoker those warnings on the side of a cigarette packet only serve to make you feel more helpless about giving up. Let’s face it; it’s easy to not to think about the health implications when you don’t think you have the strength to quit.

During a hypnosis session, the clinical hypnotherapist will remind you that smoking can cause cancer and damage your health long-term. Suggestions and ideas can be reinforced during the session so that when you do read a health warning on a packet of cigarettes, instead of pretending it’s not there your subconscious mind will heighten your awareness and compel you to act.

Replacing The ‘Positive’ Aspects Of Smoking With Something Better

In most cases, smokers view the act of smoking as a positive influence, and this is programmed in your subconscious mind through the repetitive action of smoking.

You may feel smoking helps you:

  • Relieve your anxiety and boredom
  • Give you time-out from work or at home
  • Relax and help you concentrate
  • Feel confident when you are with friends
  • Deal with some uncomfortable thoughts and emotions
  • Helps you to fit in with your friends that smoke
  • Be in control of your weight as you will eat if you smoke
  • Keeps your hands busy
  • Reduces your stress and irritability

Your subconscious mind has become programmed to believe those smoking cigarettes will help make you feel better, reduce stress and any feelings of discomfort. After smoking for many years, smoking has now become this habit that has been repeated many times, reinforcing this positive association.

Hypnosis for smoking cessation works by reprogramming your subconscious mind so that smoking is not associated with positive things. Your therapist will also teach you ways to replace the feeling that smoking creates with healthier and better alternatives, for example by teaching you how to cope with stress or learn relaxation techniques that replace your smoking habit.

When Other Smoking Cessation Methods Have Failed

Typically hypnosis to stop smoking is used as a last resort when nothing else has worked. Often the reason that these methods have failed is because they don’t address the underlying issues of why someone smokes. Such as because they associate smoking with relaxation, or they always have a cigarette when they have a coffee or glass of wine.

Some of the methods people try first are –

  • Their willpower, but as they still think of themselves as smokers they force themselves to ‘stop’. If they ‘enjoy’ their cigarettes, then stopping creates a conflict within themselves which results in more stress and anxiety.
  • Cutting smoking down is another way that people try to quit but your body still has nicotine. So hours or days between cigarettes does not take away the cravings and the withdrawal that you will feel. You will count the hours between cigarettes and will eventually cave in and smoke more and more.
  • Nicotine patches and gum, e-cigarettes and medications do not reduce the nicotine in your body. But the habit and the cravings have not been addressed, and the reasons (emotional aspects of the smoking habit) for smoking also still exist.

With clinical hypnosis and cognitive behaviour therapy, you can change your habits and behaviours, and your unconscious mind will choose healthier options. Most of the time people smoke cigarettes because of the conditioned response to stimulation from their environment or a habit they cannot break.

Some Myths About Your Smoking Habit

And How To Overcome Them With Hypnosis And CBT

Most people believe in the stories or beliefs they tell themselves:

  • Withdrawal is difficult and I can’t cope with the cravings. When you smoke you imagine the pleasure it gives you and when you give up you start to crave that pleasure and don’t want the pain and misery of quitting. During a hypnosis session, you are given tools and techniques to get perspective on the habit and ways you can avoid slipping into the addictive trance state.
  • I cannot give up as I have failed before. Most people try the different methods to quit cigarettes and use hypnosis as their last port of call, but hypnosis helps them re-programme their subconscious thoughts, feelings and beliefs about their smoking habit so they then are in control of their behaviour.
  • I don’t have the willpower. Your motivation and willpower to quit smoking will be enhanced during the therapy session and you will get to know the real reason why you smoke and why you want to quit. You will view your behaviour with a different perspective and awareness of the impact cigarette smoking has had on your health. You will then feel free from the cravings and realise how smoking has affected your life and use the new found freedom to believe in yourself and be a happy and healthy non-smoker.
  • I’ve smoked for too long, it’s too late to give up. You realise that you cannot just stop smoking as you have been smoking for a long time. With the support and help of an experienced and accredited clinical hypnotherapist and cognitive behaviour therapist, you will come to the decision that smoking is harming your body and your subconscious will make changes that are permanent.

Sammy told her friend that her smoking habit was out of control. She was smoking 20 cigarettes a day for 35 years.

“I felt that if I had not given up smoking I would not have gotten over my chronic chest infection and breathlessness. Now I can breathe a little better and even walk up the stairs without stopping. My clothes smell nice and so does my breath. I had tried to give up smoking before but the cravings and the stress always made me smoke again. Now I feel free, it does not worry me if people smoke around me, I have started with some gentle exercise daily and I am saving the money I spent on cigarettes to go away in the summer next year. Hypnosis helped me gain clarity about where my life was and where I wanted to be. I am glad I did try clinical Hypnosis and CBT as I feel better than I ever felt before”

Find out more about using hypnosis to stop smoking here.

Quitting Smoking When You’ve Tried Unsuccessfully Before

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In my experience, by the time clients seek help to quit smoking using hypnotherapy they’ve already tried a number of other ways to stop – unsuccessfully. In this post, I’m going to share how one client who had smoked for many years and had tried to quit smoking several times, finally kicked the habit. If you are struggling to stop smoking, I hope that this will inspire you to try again.

Stop Smoking With Hypnotherapy A Case Study

Harry had tried many times over the past 5 years to quit smoking but always started up again when he felt his addiction to cigarettes return. He regularly said to himself ‘I have done damage to myself already so why should I quit smoking now, I won’t be able to cope with the cravings and anxiety I feel when I am not smoking’. But then he had a bout of pneumonia and the doctor warned him that if he continued to smoke he would seriously damage his health. He also has high blood pressure and gastric problems and a combination of these health issues motivated him to take action.

Harry had warnings about his health before but could not keep the cravings at bay and kept going back to his smoking habit. Harry smoked roll-up cigarettes for 25 years since he was 14 years old and as the years went by he was smoking more and more without realising how many he smoked in the day. Due to his addiction to smoking, his wife had started smoking too. He had a dedicated a room outside as his office, in reality, it was his smoking room. He has 3 children and the thing that made him contact me was a small sentence that his 10-year-old son said to him on the way to football practice. He said ‘dad you won’t be there will you when I grow up’ This made him stop and think and he contacted me in desperation as he really wanted to see his son grow up and become an adult.

Harry knew that if he did not change his smoking behaviour he would not be around for his kids, he has 2 younger children as well. He had tried vaping, nicotine patches and gum but none of them worked for him. He spoke about his struggles to a close friend who told about how he had quit using cognitive behaviour therapy and hypnosis. When Harry finally made that call, he had decided that it was the time he changed his habits and behaviours and make a life-changing decision to give up smoking for good. He wanted to get to the root cause of his smoking behaviour long-term and get back in control of his life.

After the first session, Harry was able to throw away all the roll-up cigarettes he had. He cleared his house, turned his ‘office’ into a playroom for his kids and started to spend time with his family that he had not ever done before. He also took an interest in the little odd jobs around the house that had piled up and started to tackle them one by one. He spent the first weekend in years attending to his family needs and having fun.

Making The Decision To Quit

When Harry came to our first session, he smoked 40-50 roll-up cigarettes a day, not noticing how many he was smoking in a day. When he realised what he was doing to his body and health, he made the life-changing decision to stop. His ‘aha’ moment came when his son said ‘you won’t be there dad when I grow up’ this struck a chord with him and he was shocked and surprised about.

After 5 sessions Harry was:

  • Not smoking, and had removed all cigarettes and evidence of smoking from his house and car
  • Was spending more time with his family, and encouraging his wife to stop smoking too
  • Joined a gym and working on getting his health back on track
  • Saving money – by not smoking he was able to book a holiday in the Autumn so he and his family could have some quality time together

“When I met Andrea my goal was to reduce my cigarette smoking as it relieved my stress but with her sessions I learned to cope with my stress and when I was under pressure and focused on quitting for good.” Harry

CBT focuses on the here and now – not what has happened in the past but how you are feeling today. Harry identified his negative thoughts and developed a new way of thinking about his life. He identified his distorted thought patterns and learned to deal with the stress that caused him to smoke. He was able to:

  • Build his self-confidence in his abilities at work
  • Motivate himself to quit smoking for good and never touch another cigarette again
  • Identify the triggers that caused him to smoke and using the techniques I taught him to respond differently in those situations
  • He learned to stay calm, relaxed and resisted the urge to smoke in times of stress
  • He changed his negative thoughts from ‘why am I trying to quit when I never will quit or what’s the point of quitting’ to ‘I feel good that I have quit smoking and I am happier and healthier than before, I will be there for my kids when they grow up’
  • He also replaced negative and destructive thought patterns with positive and healthy thoughts
  • He used the skills and techniques I taught to build a positive self-image without cigarettes
  • He learnt strategies like breathing exercises, mindfulness and importance of healthy eating habits, exercising of mind and body.

Harry said,

“I felt at the end of my tether when I came to Andrea and frustrated as I could not move forward with my life. I felt stuck and thought that if I don’t make changes now I will lose my family. I now feel fantastic. I have quit smoking permanently, choosing a healthy way of living. Identifying what causing me to smoke and keep smoking was the key to my success, it has been one of the best things that has happened to me. I will continue to use the techniques that Andrea has given me and am working on long-term goals.”

I have designed an online ‘Stop Smoking Course’ that can help you quit like Harry, click here for more details. Alternatively, if you would like to speak to me about giving up smoking and the options you have available, please contact me on 0796 715 1790 or email [email protected]

Why Do Men Find It Easier To Give Up Smoking Than Women?

Why Do Men Find It Easier To Give Up Smoking Than Women?Samantha says, ‘I have been trying to give up smoking for years. I have managed 3 times for a short time but always find myself starting again. I have tried really hard but find myself hopelessly addicted. My husband was trying to quit the same time as me and has given up for 3 weeks now.’

She’s not alone. Many women have similar stories of finding giving up smoking much harder than their male friends and family. So, why do men find it easier to give up smoking than women?

Generally, men find it easier to quit smoking than women because of the different ways our brains respond to nicotine addiction. Cigarette smoking tends to be a more of an emotional attachment to women, than physical. This is why addressing the emotional satisfaction and associations with the act of smoking, before the physical cravings, is so important for women to successful quit smoking for good.

Nicotine Receptors And Giving Up Smoking

Researchers at the Yale University School of Medicine in the US conducted a study that found that men had more nicotine receptors compared to men that did not smoke. Conversely, women who smoked had an equal number of nicotine receptors to the woman that did not smoke.

“When you look at it by gender, you see this big difference,” said study researcher Kelly Cosgrove, an assistant professor of psychiatry at Yale University School of Medicine.

These findings are important because it suggests that addressing nicotine addiction is not as important for women, as for men. While men may benefit from smoking cessation treatments such as nicotine patches and gum, women need to take a different approach. The researchers in the study suggest that women benefit more from cognitive behaviour therapies that help to address the emotional and cultural reasons they smoke. Relaxation and deep breathing exercises may also help more than using nicotine replacement therapies.

Emotional Reasons For Smoking

For women, smoking can often be associated with emotional triggers such as having coffee with a friend, occupying themselves when feeling insecure or the tactile sensation of having a cigarette between their fingers.

Here are some of the reasons why women find it difficult to give up cigarettes:

  1. Women often find when they are stressed and anxious they relapse because they equate smoking with relaxation,
  2. Women may find withdrawal symptoms harder to manage because they are not just fighting their nicotine addiction but also the sensation or act of smoking,
  3. Aids like nicotine replacement – gums and patches are not as effective with women due to how nicotine affects their brain,
  4. Women may also be apprehensive about putting on weight, it’s a popular belief that they replace cigarettes with junk food, and may justify smoking for weight control,
  5. Hormones fluctuations during the menstrual cycle can make quitting harder as women may also have to contend with emotions that cause them fall back into the smoking habit.

How Women Can Increase Their Chances Of Quitting For Good

If you really want to stop smoking you need to learn to cope with difficult feelings or situations. This may mean finding alternative ways of dealing stress.

For many, smoking is seen as a stress reliever (although it actually increases stress) so deep breathing exercises that mimic the habit of cigarette puffing, can really help. In fact, deep breathing exercises can not only provide a substitute for smoking but effectively reduce stress levels, unlike cigarettes.

Motivating and building self-confidence can also play an important role in quit smoking.

  1. Identify triggers to your smoking habit: when are you likely to feel like smoking? Recognise your patterns and understanding what your triggers to smoking are,
  2. Identify the reasons that you keep smoking. What causes you to have low mood and self-esteem, be anxious, get stressed etc.?
  3. Do things differently. Don’t try to do quit using the same approach as your male friends and relatives. Get support from a Cognitive Behaviour Therapist; try mindfulness, deep breathing exercises, and ask for support from family and friends and the people closest to you,
  4. Set goals: SMART- simple, measurable, achievable, realistic, timely goals: Set a date, time and clear all the cigarettes from your home, desk and car,
  5. Drink plenty of water at least 6-8 glasses per day,
  6. Start a plan to exercise regularly and keep the momentum going,
  7. Avoid situation that will cause you to smoke again – social situations, friends that smoke, going to the pub. Don’t worry it’s only a temporary measure, once you’ve taken control of your smoking you can start to do these things again!
  8. Get a new hobby to replace your addictive habit,
  9. Use positive self-talk that will motivate and distract you from smoking. Many women find that delaying smoking a cigarette is an effective way to reduce the amount you smoke over time. For example, instead of having your first cigarette on the way to work, decide to have it later in the day and gradually extend this period of time. The feeling of empowerment can be very motivating – taking control – in fact, you might then decide to delay that first cigarette for good.
  10. Your nicotine craving will last only for 20 minutes so tell yourself, ‘it will pass, I can get through it.’

Women need to develop the confidence to find the best way to give up smoking for them. Instead of being influenced by what works for other people, particularly men, or what manufacturers of nicotine replacement products advocate, women need to understand what techniques will be effective for them.

In my opinion, the first step is to understand why you smoke. Forget about nicotine addiction, but focus on the emotional reasons you crave cigarettes and address these first.

If you would like to find out more about cognitive behaviour therapy and how this can be used to uncover those emotional triggers and teach you healthier ways to manage these, and give up smoking, contact me for an informal chat.

You may also like to take advantage of a free 30 minute consultation to chat through any issues you currently face.

Giving Up Smoking: Tips For Managing Bad Days

give up smoking, tips for quit smoking, quit smoking hypnosisWe all know that giving up smoking is tough; that your craving won’t go away overnight and even when you’ve quit smoking for a considerable amount of time, that desire for a cigarette, cigar, pipe etc. may suddenly catch you unawares.

One of the most effective ways to manage the bad days is to understand what the triggers are that make you want to smoke. While sometimes they may be to do with social situations, the really strong cravings are more likely to be as a result of stress.

What are your triggers to re-start you smoking habit after you have quit smoking for a period of time?

  • Stress?
  • Anxiety?
  • Irritability?
  • Boredom?
  • Tiredness?
  • Anger?

These triggers can be difficult to overcome when you are on this smoking cessation journey. In general, people think that smoking can calm you down in stressful situations, which is why this is the main trigger for so many people.

Smoking Increases Stress

The action of inhaling and exhaling can help reduce your stress levels, it’s not dissimilar to taking a calming breath, and many smokers report feeling calmer once they have a cigarette. However, nicotine has been proven to exacerbate stress, with studies showing that smokers have higher levels of stress than non-smokers, and that smoking only normalises their stress levels temporarily, which then increase in between cigarettes.

Once you understand what factors trigger your craving, you can then start to control them and find alternative ways of managing stress, boredom or anger.

Managing Cravings – Giving Up Smoking For Good

There are tools and techniques you can utilise to be in control of your triggers. This starts with understanding what’s happening to your body and mind and preparing in advance to fight those cravings.

Managing your withdrawal from your nicotine addiction

Physically your body is reacting to withdrawal from chemicals that are present in the brand of cigarettes you have smoked. It is a stressful process and you must be prepared mentally and physically to cope with it. Have an awareness that you will need be strong to deal with some of the discomforts and to manage and cope with your symptoms of withdrawal.

Fortunately, this does not last very long. Nicotine withdrawal symptoms peak at around day 2 or 3, so you should feel better by the end of week 1. However, it can take up to 3 months for the withdrawal symptoms to be completely gone.

Managing your smoking habits and behaviours

Healing yourself from the habits and behaviours that are linked to the smoking is an important aspect as well. This will take shape when you learn to manage your cravings and feelings. Take it one step at a time and allow this recovery process to unravel by being patient about these struggles you will face.

Unfortunately, nicotine withdrawal can cause the type of symptoms that would normally be a trigger to have a cigarette – irritability, anxiety etc. – but if you understand why you’re feeling like this and have prepared for it, you will have a better chance of managing those triggers and cravings.

These thoughts and feelings together with your smoking cravings can be changed by CBT (Cognitive Behaviour Therapy) techniques and you will put them into perspective about how smoking will damage your body.

Tips for managing the bad days:

  1. Make healthy choices:
  • Choose healthy choices with your meals daily. By removing the toxins out of your body you will be moving towards a healthy mind and body routine.
  • Drink plenty of water. As the stress of quitting will dehydrate your body and water is the best way you can keep hydrated. This will reduce the cravings and flush any remaining nicotine toxins from your body.
  • Take some vitamins daily. Your body will get a boost from these vitamins you need to get through your withdrawal process faster. The nutrients from your body are also depleted due to cigarette smoking and these vitamins will boost your immune system.
  1. Reduce your caffeine intake: By cutting your intake of caffeine (either coffee or cola) will calm your nerves. This will also help you to sleep at night as caffeine make you feel energised and you need to be relaxed when you go to bed.
  2. Relax in a warm bath: de-stress in a bath with some scented candles and bath salts.
  3. Calm yourself with a massage: this will relax you and get the tension out of your muscles.
  4. Try to get plenty of sleep: Stress can cause your mind to overthink things and worrying about issues that will cause stress. Allowing your body to rest and your energy levels will return.
  5. Choose some form of exercise to do regularly even if it is a 20-minute walk at least 3 times a week. This reduces the edginess you feel when you are stressed and boosts circulation. Your ‘feel great’ hormone endorphin is released when you exercise or go for a quick walk. You will feel refreshed and this is a great way to de-stress.
  6. Imagine being calm and relaxed. Create a picture in your mind of a place where you felt calm and relaxed, focus on that image. Every time you feel stressed think about this place and imagine being there again.
  7. Deep breathing technique: A quick way to relax when you feel stressed and calm your edgy nerves. Breath into a count to three through the nose and by exhaling with your mouth to another count of five. Do this 4 to 5 times and you will your body relax and let the tension drift away.
  8. Taking one day at a time: Focus on each day as it comes you can feel a sense of pride that you have been without cigarettes for today. Let tomorrow be another day and be positive in your ability to give up smoking for good.
  9. Don’t give up, giving up: you might have some bad days where it will be a struggle not to start smoking again and take it one step at a time. Try to keep your mind away from small or big issues that might cause you to have a bad mood. Look after yourself and give yourself a treat or two and be grateful for every day you are smoke-free.

Triggers, such as stress and anger, are one of the biggest reasons that people are unsuccessful in their attempts to give up smoking. How we respond to these triggers and the habits and behaviours we have formed around them, are often very deep-rooted and hard to overcome. This is why a supportive programme of cognitive behaviour therapy is so effective a breaking the cycle of this behaviour and instilling within you new, healthier, ways to manage and cope with stress.

Find out more about my Stop Smoking Course here.

How Can Hypnotherapy Help Me Stop Smoking?

 

hypnotherapy, stop smoking, hypnosis for stop smoking, quit smoking now, Hypnotherapy for smokingIf you want to find out how effective hypnotherapy for giving up smoking is, congratulations you’ve come to right place! But more importantly, if you’ve made the decision to stop smoking for good, you’ve taken the first step to success.

However much pressure you may be under to give up smoking from family and friends if you’re not ready to quit you’ll find it very difficult. Once you’ve made that decision for yourself to give up, you increase your chances of success dramatically.

Hypnotherapy For Giving Up Smoking

I know that if you’re exploring hypnosis to give up smoking, you’ve already come to that decision and are probably exploring the various methods available. Broadly speaking there are two smoking cessation methods used: gradual smoking cessation, perhaps using nicotine replacement therapy, and cold turkey (more on this in this post on Is Cold Turkey The Best Way To Quit Smoking?).

However, neither method tackles the behaviours and habits you’ve formed around smoking; the reason you reach for the cigarettes when you feel stressed, or the associations you may have between smoking and doing other things like having a drink with friends, or a midmorning coffee. These habits and behaviours are just as controlling as your nicotine addiction and this is where hypnotherapy can really help; changing the thoughts and feelings you have that trigger a desire to smoke, helping you take control of your responses to these and increasing the chance of giving up smoking for good.

How Does Hypnosis For Smoking Work?

Hypnosis is described as a state of altered consciousness; when you are hypnotised you are in a state of deep relaxation and can make changes you desire.

Hypnosis is used in the treatment for various psychological issues such as giving up smoking, weight loss, panic attacks, low self-esteem etc. The collaboration between the client and therapist helps to create change in client’s habits and behaviours through hypnosis when the mind is open to positive suggestions. At no time do you lose control of your actions during clinical hypnotherapy, instead you will have a sense of being in complete control and able to make good decisions for yourself and your health?

Hypnotherapy is a popular and effective treatment for stopping smoking. Typically a course of hypnotherapy for giving up smoking will include:

  • Identifying the triggers that cause you to smoke that might be emotional, environmental, or social,
  • Support dealing with these triggers so they can be managed in a less self-destructive way,
  • Help controlling cravings,
  • Breaking unhelpful thoughts or unconscious beliefs that smoking is beneficial in some way – for example if you feel you need to smoke to be creative or to help with problem-solving etc.
  • Help you to get to understand your addiction and specifically what it is doing to your body,
  • Work with you on your internal conflict about your smoking habit and replace it with positive and empowering thoughts,
  • Deep breathing techniques and 7:11 breathing
  • Teaching self-hypnosis,
  • Cognitive behaviour techniques.

Hypnosis for smoking helps clients with their unhelpful thoughts and put the smoking habit into perspective. They are encouraged to see the damage to their health that smoking causes and the long-term consequences of their habit.

Some of us are unaware that our bodies will start repairing the damage after quitting smoking very quickly:

  • After the first 8 hours of no smoking, the collection of carbon monoxide exits your body,
  • In 5 days – one week the nicotine will not be in present in your body and your sense of smell and taste will improve,
  • In three months time your lungs with function better,
  • And one years time you will have saved money and your risk from suffering from a stroke is greatly reduced.

While these physical improvements and health benefits are greatly desired, the habits that you have developed from smoking over time can still be very hard to break.

Next Steps…

Hypnotherapy for giving up smoking can be used alongside a gradual smoking cessation therapy such as nicotine patches, or if you wish to go cold turkey. Whichever smoking cessation method you plan to use it’s advisable to talk to a clinical hypnotherapist early on so they can help support you through the process. This may mean addressing key issues that are underlying your smoking habit, and resolving these so that you have a much better chance of successfully quitting for good.

Many people come to a hypnotherapy thinking it is a quick or a magic fix treatment for their smoking habit. For some people, just one session is enough to quit smoking but others need a few sessions to achieve success from the harmful effects of smoking.

The ultimate goal of hypnotherapy is you taking the control back from your smoking habit or addiction.

If you have any questions about hypnosis for smoking or would like to speak to me about your specific issues, either leave a comment below or you can email me on [email protected] or call +44 (0)796 715 1790.


“After three sessions I have successfully stopped smoking after 27 years. Through the combination of hypnotherapy and NLP that Andrea specialises in I now have effective coping strategies in place for the difficult moments and situations that inevitably arise. I feel confident to refer to myself now as a non-smoker, which was something I would have never even contemplated in the past. You have to want to stop smoking but when you are really ready this is a really effective way to do it.” – Miranda B

Is Cold Turkey The Best Way To Quit Smoking?

Is Cold Turkey The Best Way To Quit Smoking?, hypnosis, hypnotherapy

If you’re exploring different ways to stop smoking, you may be wondering whether cold turkey is the best way to quit. Many of us will know of people who have made this decision and stopped smoking overnight, and might admire their strength of character, strong will, and ability to quit like this.

Going cold turkey is also the most effective way to stop smoking according to the British Heart Foundation. In a study involving half of the study group using the cold turkey method, and the other half using nicotine replacement therapies, they found that going cold turkey was 25% more successful.

However, it’s still a difficult process to go through, not least because of the withdrawal symptoms you may experience, and the temptation to have just one cigarette and then resume the cold turkey approach again.

Support For Smokers Going Cold Turkey

One of the key reasons some people are more successful than others at quitting smoking is the decision to stop in the first place. Many smokers will be under pressure to quit from friends and family, who are worried about their health. However, unless you have a deep desire to quit, you’ll find it more difficult whichever smoking cessation method you choose.

That doesn’t mean you shouldn’t try! Instead before you set a date to quit you can prepare yourself mentally be addressing the reasons you smoke; the triggers than cause you to reach for a cigarette, pipe or cigar; any concerns you have about quitting such as withdrawal symptoms or not having a way to relax and de-stress; or anxiety about failing; as well as the reason you want to quit.

Once you understand your smoking habit: why you smoke, whom you smoke with, when you smoke, your reason for quitting you will be able to put things into perspective. Then you will be able to work out how to actually say ‘no’ to cigarettes, understand the effects nicotine has on your body, work through your issues, get anxiety/stress relief techniques, so you’re able to quit for good.

Coping With Withdrawal

Whether you decide to quit cold turkey or use nicotine replacement therapies, you will have withdrawal symptoms. Usually the first week after quitting is the hardest for most smokers, and if you’re going cold turkey it will be harder as your nicotine levels will plummet. However, your reliance on nicotine is an important feeling to break and the first step to staying on the course of stop smoking.

It is likely that you will feel irritable, grumpy and anxious and take these feeling out on your closest family. You may feel very hungry and worry that you’ll put on weight, and you’ll miss the feeling of smoking a cigarette – not just the sensation when the nicotine enters your bloodstream but having something in your hands or mouth. For those using the cold turkey method, rather than vaping, this feeling will be acuter. Headaches are also another common side effect.

On top of all of this will be a constant craving for a cigarette, however, this will ease after a few days making it a critical period to get through if you want to successfully quit smoking.

Here are some tips to distract yourself from the cravings:

  • Get your friends and family to support you, lean on a friend to distract yourself,
  • Deep breathing and relaxation techniques or meditation,
  • Go for a walk or a run or join an exercise class,
  • Write down why you have decided to quit the cigarettes,
  • Listen to some music or read to distract yourself,
  • Drink some water,
  • Stay motivated and positive with your reasons for giving up the cigarettes,
  • Chew some gum,
  • Try Behaviour therapy or counselling.

For some people, it can be helpful to change your routine completely during the first week or so. For example, book a holiday that takes you away from the normal triggers that make you reach for a cigarette, such as the smoking break at work, going out with friends who smoke, or other situations where you normally smoke. I’ve met ex-smokers who’ve taken themselves off on a walking or mountain-biking holiday to quit, providing themselves with new distractions, exercise and activity to get through those initial tough days.

Once you’re into your second week the withdrawal symptoms should start to ease, and this will help motivate you further. However, there will be situations that you can’t avoid forever and so now is the time to dig deep and manage these without cigarettes.

While quitting cold turkey may be more effective than gradual smoking cessation methods, it is a personal choice and you need to decide which method is best for you. Whatever your plan is, the starting point that is worth celebrating is that you have made the decision to quit smoking. Let’s celebrate that!

Cognitive behaviour therapy (CBT) can help you change the negative way of thinking, feeling and your behaviour (your smoking habit) that follows. The CBT therapist can help you find the triggers for your smoking habit, support you during the withdrawals and assist you in choosing the best method to quit that works for you.

To find out if Hypnotherapy can help you to Quit Smoking for good, Book a free 30 minutes consultation with me and finally get control of your habit and cravings.

5 Self-Help Tips To Stop Smoking Today

We all know that smoking is bad for our health, but our minds are very good at convincing us that we’re immune to the side effects and the potential catastrophic impact it might have on our lives and those of the people around us. We convince ourselves that we won’t be another cancer statistic, or that other smoking related diseases couldn’t possibly happen to us.

Of course figures show that these diseases do affect people just like you and me. Although your risk may differ depending on how long you’ve smoked, how many cigarettes a day your habit involves, and other factors that impact on your heath, the fact is that smoking damages your health.

Stopping Smoking: Breaking The Habit

No one is under any illusion that stopping smoking is easy. It’s particularly hard when you’ve been addicted to the cigarettes for a long time, or if you have a partner who also smokes and who isn’t interested in quitting with you. So how can we find the motivation to stop smoking for good?

We all have the willpower and resolve to stop smoking, it’s a question of tapping into that strength and changing the way we think about smoking, recognise those triggers that make us reach for a packet of cigarettes and have the self-belief that you can quit smoking.

So when are you going to stop smoking? NOW is the time to quit smoking for good as it is bad for your health and you CAN do it! Quitting will test your resolve and willpower, and you will struggle to break this habit, but it can be done as lots of other people have shown. Make a plan TODAY, write down and understand the reasons why you want to stop smoking, find a method that works best for you, tell all your friends and family and get them to support you.

Finally, set a DATE in your diary to quit smoking.

  • Set the time you are going to quit and stay with it.
  • Emptying the stash of cigarettes from your house, car, and work including the secret places where you hide the emergency cigarettes.
  • Work out what triggers you to smoke: when you go to the pub, a break from work, coffee with a friend who smokes or having a drink in the evenings.
  • Take each day as it comes and think about quitting positively. Think about the positive impact it will have on your long-term health, how empowered you will feel in your ability to stop, how much better you will feel and look, and how pleased your family and friends will be when you quit.

5 self-help tips to stop smoking:

  1. Record and monitor your daily routine (including your smoking habits), the annoying or stressful situations that causes you to smoke. Knowing what precedes your smoking habit (mannerisms and behaviours) makes it easier to nip the habit in the bud. Switch your routine around so you are not associating with those friends that smoke at this very crucial time. Avoid scenarios that would remind you of your smoking habit.
  1. Learn a relaxation technique (Deep breathing technique) that you can use when you feel like having a cigarette: Take three long slow deep breaths in and imagine you are feeling relaxed and calm ….Breathe IN cool clean air…. and breathing OUT any unnecessary nervous tension…. Take a deep breath in through the nose and hold it for a count of four. Then release it through your mouth for a count of four. Remember to breath in through your nose and release through your mouth, once again, breath in…slowly …and all the way out….. three …deep breath in through your nose and out through your mouth …relax…. And let go …. Notice feeling calm and relaxed with each out breath and finally let go and settle in the chair. Just breath naturally now and notice your breathing and feel the relaxing energy has spread through your body.
  1. Get support from family and friends. Or find a friend that wishes to quit and is willing to stop smoking with you, the support will be great. You can keep each other motivated and accountable. Giving up can be a challenge and it requires a great deal of willpower, your supportive network will be there for you if you feel the cravings and on the difficult days. The positive encouragement will be invaluable to quit long-term.
  1. See your decision of stop smoking now as an opportunity to start a new activity like joining the gym or an exercise class, or doing something that you have always wanted to do. Keeping your mind and body active will take your attention off any cravings or withdrawals you might experience. Spending time doing an activity that you love and being with people who do not smoke will help avoid the temptation of going back to smoking cigarettes.
  1. Clinical Hypnotherapy with Cognitive Behaviour Therapy (CBT) can help you to get to the root of your smoking habit. This therapy will work with you to change your smoking behaviour and teach you coping strategies to help control your cravings. By helping you deal with your feelings and habits that have formed over a period of time you will be able to take control of your smoking habit and quit. Identify your triggers and habit prone situations and the associate behaviours that follow. Hypnotherapy can help you gain control and willpower over your habits and you will see yourself as a confident non-smoker. The relaxation techniques will help with any anxious feeling around your job or home life you may have that makes you reach out to the cigarette. You will be taught a self-hypnosis during these hypnosis sessions, which you can use to feel calm and in control in any stressful situation at home or at work.

In this article research by Green and Lynn (2000) concluded that Hypnosis is “possibly efficacious” treatment for smoking cessation. Their extensive research also suggests “it is impossible to rule out cognitive/behavioural and educational interventions as the source of positive treatment gains associated with hypnotic treatments”.

Evidence-based research shows us that with hypnotherapy there is a 40 – 50% success rate as an intervention to stop smoking and sessions can range from 1 to 5 sessions for motivation and skill development.


To find out if Hypnotherapy can help you to Quit Smoking for good, Book a free 30 minutes consultation with me and finally get control of your habit and cravings.

Find Help To Stop Smoking In South West Surrey

Help for stop smoking with hypnosis, hypnotherapy, stop smoking

If you’ve been inspired by No Smoking Day to stop smoking, let’s look at ways you can gain control over your smoking habit and find help to finally stop smoking.

Do you find that you often ask yourself these questions?

  • How will stopping smoking help me feel better?
  • What is it that I value about not smoking?

The decision to stop smoking is a single act of will while being a non-smoker is a series of actions over time to create a new behaviour that allows the individual to control the impulses that make them crave a cigarette and ultimately no longer think about smoking in this way.

Are You A Smoker Or A Person Who Smokes?

Does your limiting belief say: “I am addicted to cigarettes.”

This belief could be causing you to see yourself as a smoker, not a person who smokes. Overcoming this self-limiting belief is what can give you the tools to quit smoking.

Your limiting belief often originates from the influences of friends, family or the people who have shaped your smoking behaviour. If they see you as a smoker it can be a self-perpetuating cycle that doesn’t allow you to take ownership of your smoking habit and control it.

But remember, the one and only one thing you have control over in your life are your choices.

This is a very powerful moment: a light bulb moment and may make your head spin! When you apply this concept you can make the choice to stop smoking and identify yourself as a non-smoker.

Your self-belief and the act of taking control holds the key to all your thoughts and choices….giving you the will power and tools to enable you to stop smoking for good.

This is a massive turning point and extremely empowering, making many people feel better when they find themselves in control of their smoking behaviour, rather than give their power away to something like a cigarette.

“The most powerful force in the entire universe is a human being trying to remain consistent with who they see themselves as.” Seth Ellsworth

How I Stopped Smoking – A Case Study

Julian wanted to say a few words about how he quit smoking;

“I started smoking when I was 15 years. I wanted to belong to the gang, be cool and be liked by my friends and peers. At 38 years old I was unfit, unhealthy and spent more money on cigarettes than I liked. I had a bad, wet cough and couldn’t walk into our nearest town from my house, even though it is only a 15/20-minute walk.

I never saw myself looking like I did at only 38 years old: I looked drawn, my skin on my face felt dry, I smelled of stale cigarette smoke, and I was always short of money as I spent a lot of money on cigarettes.

My wife and I argued a lot and we were not close anymore; she does not smoke you see. My parents refused to let me smoke in their house or in their garden as they have labelled it as a smoke-free zone, so I didn’t go there often. Most of my friends have given up smoking and hence I would stand outside the pub smoking alone in the cold. I felt like the last person still smoking and knew I had to make a choice.

I feel great now. I had the support from my wife and parents as soon as I set a date to give up the dreaded cigarettes. I went to a local hypnotherapist to increase my motivation and control my cravings. I learnt a breathing technique and how to be in control over my habits and behaviours. I have my best friend as my mentor and guide in case I am tempted to go back to smoking again. I cleaned my house, my car, desk etc and also my negative way of thinking and now I feel so much better and much more positive. I am doing a 10 K run in September for charity. I’ve finally found something I like more than cigarettes… I am so very grateful.”

Support To Quit Smoking

Here are some key factors that help people to successfully quit smoking:

  1. Support from friends and family,
  2. Support from a friend to motivate you, keep tabs on you and remind you of your goal,
  3. Nicotine replacement products such as gum, nasal sprays and lozenges and help,
  4. NHS Stop Smoking Service provides local support through Surrey Stop Smoking Service, 0845 602 3608, [email protected] or Quit4life Hampshire Stop Smoking Service, 0845 602 4663, text QUIT to 60123, [email protected]
  5. Reflexology can be effective, local reflexologist Rachel Carlse has experience of treating smokers 07790171115, www.feetinfleet.co.uk,
  6. Evidence has shown that Clinical hypnosis as an intervention to a smoking habit has a 40 – 50% success rate. The more sessions the client has the better for motivation and skill development.

Find out more about how hypnotherapy can help you stop smoking here.