Quit for life pt. 1

It is best to stop smoking on monday or tuesday and have accomplished it before the weekend.

Smoking has become an automatic and compulsive habit.

It is automatically controlled by the biocomputer.

Be optimistic, enthusiastic and confident about your chances.

Try to enjoy the process. NO willpower necessary.

Automatic Chain: Reach for packet - take a fag - put it in your mouth - find lighter - light the fag -Inhale - exhale --put cigarette in ashtray -Inhale again - repeat until finished and stub it out.

You must be aware of the first step which is the way for the chain to start. QFL method is to put a band on the packet which you must open before you take the cig.

Stop the chain at the beginning.

Make a chart. NO 1. Be Aware!

You think certain thoughts about smoking being good when you start the process.

You need to reprogram that chain.

This cigareette is giving me no satisfaction

This is an unpleasant experience

This cigarette is making me feel rotten

I am losing the desire to smoke

Smoke every cigarette deliberately and with concentration

When using willpower you create a "split" in your personality. You go to war with yourself.

You create tension and a smoke will relieve that tension.

Therefore you should deprogram when the desire is weak.

You have associated smoking with many things.

Always try to determine what triggered your decision to smoke.

Deprogramming triggers: Strong verbal commands and imagery rehearsal.

"Wanting a cigarettte now is just an automatic response to X. Just because of X I don't have to have a cigarette. The next time I do X I refuse to smoke automatically. I won't be made to smoke just because of X."

Stop -Think -Deprogram.

Imagination and relaxation. 

I can use this as well with food/sweets. Everytime I have a sweet I think of how negative the effects of it are. I can deal with the triggers as well. And if I don't eat at night I have a prepared script.

See yourself as a non-smoker in your imagination.  Imagine yourself doing something which usually triggers smoking without smoking.

Relieve your stress by meditation. 

Counteracting rationalizations. Each day it is becoming easy and my mind is becoming calm so there are no goo reasons to smoke yesterdays craving is gone.

Be aware.

Distract yourself. 

Meditate.

Tension and smoking are very connected.

Meditation helps a great deal.

The argument game:

There are no good reasons to smoke

I accept objective reality: That smoking leads to a horrible and painful disease which can ravage my body and my mind.

Just one cigarette starts the chain again.

If there is discomfort you can stand it. Think how much more discomfort it is having a disease.

Even if you gain a little bit of weight it is worth it.

See the cigarette as dead bodies, poison, cancerous, fire you are breathing, the body vomits the smoke,