Posted by on June 3, 2018

This is similar to Step 3 and it gives you other options to stop them. 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. This is based on how the Inner Mind works.

What triggers these cravings? Smoking is a habit so you mainly smoke at certain times for example, after dinner, during stress, with other smokers, and more. Figure out when you smoke and then follow your Action Plan so when they happen you are ready.

  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
  4. Name a few benefits
  5. “I can quit smoking and become a nonsmoker or I love being a nonsmoker or whatever you want”  
  6. If you smoke then repeat 3, 4 & 5 or you can say them anytime you want.


  1. Audio Tracks
  2. Goalsheet
  3. PEP Talk
  4. The Signpost
  5. Visualizations
  6. Smoking Sucks
  7. Change Attitude
  8. Peace and Strong Self Hypnosis
  9. Whatever works for you


  1. CHEW nicotine gum.
  2. Just say NO!
  3. Drink a lot of water.
  4. Scream.
  5. Use a squeeze ball.
  6. Pray.
  7. Ride a bike.
  8. Exercise.
  9. Go into another room.
  10. Talk to someone.
  11. Yoga.
  12. Meditate.
  13. Exercise.
  14. Promise someone you will quit
  15. Whatever works for you


  • When a craving comes
  • See your future as a smoker
  • See your future as a nonsmoker
  • Chew a nicotine gum

You can quit smoking. Within you is a fire of desire to quit. It’s time. You have smoked enough. You no longer want to smoke. Just quit. Then it will be over. You will be free!

The day you quit smoking will be one of the best days of your life.

Garry Waligore Hypnotist  updated Jan 15, 2019

Posted in: Quit Smoking


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