Posted by on June 3, 2018

PHYSICAL ACTION PLAN

NICOTINE REPLACEMENT

This can be a great help and I highly recommend this. Some choices are gum, patch, nasal spray, lozenges. I like the gum because it tastes bad and you can use it instead of smoking. With the gum you can start off by chewing as many as you want and soon after start tapering off. As you do this Workbook you will use less and less gum until you no longer want to smoke. 

WHEN TO QUIT

This is up to you. Go at your own pace. You can quit now or when you are ready. In a private session we will make a plan. Online I suggest that you follow the Action Plan and go thru the Workbook for about a week (whatever you need) while just smoking your regular amount with no pressure to quit. When you are ready start tapering off while continuing the Action Plan. We want to give the Action Plan time to get you motivated and to get rid of the cravings. Many people pick a date to quit which can be very motivating. Give yourself enough time perhaps a couple of weeks or more.  Or you can just toss your cigs out and quit right away. 

MENTAL ACTION PLAN

  1. Listen to the audio tracks*
  2. Read your GoalSheet in the morning*
  3. Use the ‘stop the cravings’ plan
  4. Use self hypnosis
  5. Get motivated
  6. Read some of the Workbook each day

*I highly recommend you doing the first 2 steps every day and I hope you do the others when you can. The following Posts will give you step-by-step details on how to do this.

BOTTOM LINE

What we are doing is adding positive suggestions and removing the negative suggestions already in your Mind. For example changing ‘I can’t’ into ‘I can’ and this can take some time and soon it will happen. I recommend you listen to the 3 audio tracks every day and more if you want. Also read your GoalSheet in the morning and read the Workbook. This will help you reach your goal sooner.

1. LISTEN TO THE AUDIO TRACKS

They are in Post #1 and I highly recommend listening everyday.

2. THE GOALSHEET

It’s time to get motivated. Motivation is based on giving yourself positive suggestions during your day. They take from a few seconds to 8 minutes for an audio track. We start with The GoalSheet. Read it in the morning. It contains what you need to start your day focused on quitting and what’s important. Take a sheet of paper or do it on your computer. The file QuitSmoking Goalsheet has a printable copy for those with the thumb drive. 

SAMPLE GOALSHEET

STEP #1  I quit smoking                            

STEP #2  I have some withdrawals

STEP #3  I love being a nonsmoker   

I see my future if I continue to smoke   (visualize this)

I see my future as a nonsmoker

I love being a nonsmoker

I can do it       

CIGS SMOKED     Write in how many cigs you smoked that day

8 4 6 0 …..

Start your day excited about quitting smoking. The GoalSheet takes a minute or two.

3. STOP THE CRAVINGS

Every smoker knows what they are. They can get so strong that you want to cry. Some ex-smokers tell me they have quit for years but they still have some cravings. This whole program is set up so the cravings will get smaller and smaller and you will quit. Shortly after you quit you will become a nonsmoker and the cravings are gone forever. Next you love being a nonsmoker and you are free. This is based on how the Inner Mind works. 

Whenever you have a craving do the below exercise whether you smoke or not. We want to change a long time habit so it can take time to let go of the cravings.

  1. Watch out for them. This is a long time habit so you might just reach for a cig without even thinking about it.
  2. Say –  STOP! STOP! 
  3. Say – Smoking sucks and name a few reasons why
  4. Name a few benefits of quitting
  5. Say – “I can quit smoking and become a nonsmoker. or ….
  6. Chew nicotine gum if needed (optional). Do the above also.
  7. If you smoke then repeat 3, 4 & 5 after smoking

NICOTINE REPLACEMENT

This can be a great help and I highly recommend this. Some choices are gum, patch, nasal spray, lozenges. I like the gum because it tastes bad and you can use it instead of smoking. With the gum you can start off by chewing as many as you want and soon after start tapering off. As you do this Workbook you will use less and less gum until you no longer want to smoke. 

Note

Everything in this Workbook are suggestions which you can use, or modify, ignore, or make up your own. What’s important is that you have an Action Plan to quit smoking.

4. SELF HYPNOSIS

Self hypnosis will be explained later. It Is especially good for here. You can use it or not in the above Steps. If you do, use Peace self hypnosis after saying STOP STOP. Use Strong self hypnosis after Step 5. Self Hypnosis makes it a little more powerful. First it takes you away from your Mind and down to your body. Second it brings your Inner Mind into your Awareness so you can make adjustments. 

5. GET MOTIVATED

Motivation is the engine that drives you to quit smoking. When it’s strong you wake up excited about quitting. If any cravings or excuses come up you easily brush them aside. With it you can stay on track to becoming a nonsmoker. You get there as soon as possible. When it’s weak you struggle however you can still quit but the hard way. More later.

6.  READ THE WORKBOOK

This Workbook contains a lot of exercises to help you quit and become a nonsmoker. They will change your mind about smoking. Read the material at your own pace and in any order you want.

GRATITUDE AND VISUALIZATION

Want an uplifting day try this at any time you want. Perhaps standing in line at Starbucks, taking a break at work, walking to your car whenever you want. It is important to tell your Inner Mind what you want.

  • Name a few things you are grateful for.
  • Visualize something you would like to happen. Use your senses: see, feel, hear and let your positive emotions come up. When you go to the gym like in number 2 below actually feel your muscles working out and how great it is to be at the gym. Let your emotions come up. 

Visualize Examples

  1. See yourself waking up and going thru the whole day without smoking, OR waking up a nonsmoker without any thoughts or desires to smoke AND knowing it is over. You are a nonsmoker. How will you feel?
  2. See yourself doing something that you really want to, for example I am having hip problems and haven’t had a good workout in 4 months so I visualize myself having a good workout at the gym. Walking into the gym. Doing my first exercise for 2 sets and moving onto the next for 2 sets and moving onto the next until I am finished. I feel my muscles working out. I see the gym and the people working out and I say hi. I feel exhilarated feeling good and happy now that I can workout again. I now have decent workouts. 
  3. Can be a habit you want to change.
  4. Be nicer to someone.
  5. Daydream about having some fun. 

Garry Waligore Hypnotist  updated Jan 15, 2019    maxhappiness@att.net

Posted in: Quit Smoking

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