How many of you made the new years resolution to give up smoking this year? How many of you have stuck to it? Maybe you've been thinking about it for a while but just haven't worked yourself up enough to do something about it, or maybe you feel it's just too hard to stop.
Nicotine changes the balance of chemicals in the brain producing feelings of pleasure and reducing stress and anxiety. Since our brains tend to go towards pleasure it's no wonder we quickly get hooked. Some would argue it's more to do with habit, a behaviour that has become a routine part of our life. Either way, both can be difficult to break.
It doesn't have to be difficult if you use EFT, many people have used EFT successfully to help them stop smoking. This post will help you get started in dealing with making the decision to stop and the cravings that arise when you first quit. First of all, if you didn't read the post on the intro to EFT, have a look and watch the video before you begin: http://gethealthierhappiernow.weebly.com/1/post/2014/01/tap-away-your-worries-and-your-fears.html
If you're still struggling with the decision to stop smoking then ask yourself these questions:
• What's the upside of stopping smoking? How will it benefit me?
• What's the downside of stopping smoking?
• What stops me from quitting now?
• What will happen if I stop?
• How will it affect those around me?
Keep a note of your answers as they will help you when doing EFT.
Maybe you know deep down that you should stop or your loved ones really want you to stop but you're not quite ready. Maybe you want to want to stop but you feel you just can't. You can also use EFT to help you make healthy decisions, so we'll start with that...
Download the tapping points worksheet first:
Nicotine changes the balance of chemicals in the brain producing feelings of pleasure and reducing stress and anxiety. Since our brains tend to go towards pleasure it's no wonder we quickly get hooked. Some would argue it's more to do with habit, a behaviour that has become a routine part of our life. Either way, both can be difficult to break.
It doesn't have to be difficult if you use EFT, many people have used EFT successfully to help them stop smoking. This post will help you get started in dealing with making the decision to stop and the cravings that arise when you first quit. First of all, if you didn't read the post on the intro to EFT, have a look and watch the video before you begin: http://gethealthierhappiernow.weebly.com/1/post/2014/01/tap-away-your-worries-and-your-fears.html
If you're still struggling with the decision to stop smoking then ask yourself these questions:
• What's the upside of stopping smoking? How will it benefit me?
• What's the downside of stopping smoking?
• What stops me from quitting now?
• What will happen if I stop?
• How will it affect those around me?
Keep a note of your answers as they will help you when doing EFT.
Maybe you know deep down that you should stop or your loved ones really want you to stop but you're not quite ready. Maybe you want to want to stop but you feel you just can't. You can also use EFT to help you make healthy decisions, so we'll start with that...
Download the tapping points worksheet first:
eft.tapping.points.jpg |
Round 1 - Making the choice to stop
Start by rating your feelings on a scale of 0 to 10, let's say 0 is absolutely no desire to stop and 10 is 100% ready and willing to stop smoking now! Remember that number so you can measure the changes.
Now do the psychological reversal, tapping on the KC point and saying out loud (or mentally if you prefer):
"Even though I know smoking is bad for me and it could kill me, it's just too hard to give it up and I don't think I can just yet, I choose to be ready and willing to do what's best for my own health and wellbeing."
"Even though part of me doesn't want to stop smoking, I don't know if i'm ready to quit, I choose to accept the way I feel and to be open to the idea that EFT can help me change my mind."
"Even though I've tried to stop before but I failed, it was too hard and I couldn't resist, I choose to believe I am capable and in control and I choose to be a non-smoker now!"
Now you will tap around the points on the face and body saying these reminder phrases, and feel free to add your own:
Eyebrow: I know smoking is bad for me and it could even kill me
Outside corner of eye: It's too hard to give it up
Under eye: I don't think I can stop
Under nose: Part of me wants to keep smoking, I like it too much
Chin: I know I should stop but it's so hard to
Collar bone: They want me to stop but I might let them down
Under arm: I want to please them by stopping but it's too hard
Top of the head: I tried to stop before and I failed, it was too hard
Eyebrow: I choose to be ready and willing to stop
Outside corner of eye: I choose to do what's best for my own health and wellbeing
Under eye: I choose to be open to the idea that this EFT can help me change my mind
Under nose: I choose to believe in myself and that I have what it takes to stop this bad habit
Chin: I choose to make healthy choices for myself easily and naturally
Collar bone: I choose to want to stop smoking for my greater, higher good
Under arm: I choose to see myself as a non-smoker now
Top of the head: I choose to BE a non-smoker now and for the rest of my life!
Now rate the feeling again, has it changed? Do you feel a stronger desire to stop or maybe less?! You can repeat this as many times as you like and then tap in some positive phrases whenever you need a boost of motivation, you can tap on the KC point or collar bone point saying positive phrases like: I am ready to do what's best for me, I have what it takes to let go of this smoking habit, I choose to be a non-smoker now, etc. You can do this in your mind if you don't get much alone time. You can even imagine doing the whole thing mentally if you need to be discrete discrete and you will get the same effect.
Round 2 - This craving...
Now you can work on the cravings, do this whenever you feel the need to light up a ciggie! Start again by rating your feelings on a scale of 0 to 10, let's say 0 is absolutely no desire to smoke and 10 is absolutely gagging to light up! Remember that number so you can measure the changes.
Now do the psychological reversal, tapping on the KC point and saying out loud (or mentally if you prefer):
"Even though I really want to smoke right now, I choose to release and let go of this unhealthy urge."
"Even though I really need a cigarette right now but I know I shouldn't, I don't think I can resist but I choose instead to be calm and relaxed and to release and let go of this craving."
"Even though this craving is overwhelmingly strong, part of me wants to give in and just light up but I choose to resist and to believe I can let go of this habit/addiction."
Now you will tap around the points on the face and body saying these reminder phrases, and feel free to add your own:
Eyebrow: This cigarette craving
Outside corner of eye: This craving to smoke
Under eye: I really want to smoke right now
Under nose: This overwhelming urge to smoke
Chin: I need it now
Collar bone: I need to smoke to make me feel ............. (insert word of choice)
Under arm: This part of me that needs a cigarette
Top of the head: I can't resist, it's too hard not to
You can repeat the above if you like before going on to the positives:
Eyebrow: I choose to release and let go of this craving
Outside corner of eye: I choose to be calm and relaxed
Under eye: I choose to be calm and confident
Under nose: I choose to resist this temptation
Chin: I choose to easily relax and let go of this urge to smoke
Collar bone: I choose to naturally and effortlessly release this craving for a smoke
Under arm: I choose to feel calm and relaxed now
Top of the head: I choose to allow myself to be a non-smoker now
You can repeat this until your craving subsides, it might take only 1 round or it could take more, like anything it takes effort and perseverance so keep going with it. You can put your own personal feelings into it and change wording where you see fit. If you find it difficult to put into words then focus on the feelings, after all that's what it's all about.
You can also do this short cut version if you're out and about and can't go through the whole thing, tap physically or mentally through the eyebrow, outside corner of eye, under eye, collar bone and KC points, and focus on releasing and letting go of the craving. Imagine yourself as a non-smoker, picture yourself as a healthier you, imagine how it feels, smells and tastes are improved, even YOU smell better! Make the non-smoker you as real as possible in your mind and play the movie often to give you motivation along the way.
In the next post we'll look at triggers and situations that increase the urge or tempt you back to smoking. Good luck and if you do this then please share your experience and let me know your progress!
Start by rating your feelings on a scale of 0 to 10, let's say 0 is absolutely no desire to stop and 10 is 100% ready and willing to stop smoking now! Remember that number so you can measure the changes.
Now do the psychological reversal, tapping on the KC point and saying out loud (or mentally if you prefer):
"Even though I know smoking is bad for me and it could kill me, it's just too hard to give it up and I don't think I can just yet, I choose to be ready and willing to do what's best for my own health and wellbeing."
"Even though part of me doesn't want to stop smoking, I don't know if i'm ready to quit, I choose to accept the way I feel and to be open to the idea that EFT can help me change my mind."
"Even though I've tried to stop before but I failed, it was too hard and I couldn't resist, I choose to believe I am capable and in control and I choose to be a non-smoker now!"
Now you will tap around the points on the face and body saying these reminder phrases, and feel free to add your own:
Eyebrow: I know smoking is bad for me and it could even kill me
Outside corner of eye: It's too hard to give it up
Under eye: I don't think I can stop
Under nose: Part of me wants to keep smoking, I like it too much
Chin: I know I should stop but it's so hard to
Collar bone: They want me to stop but I might let them down
Under arm: I want to please them by stopping but it's too hard
Top of the head: I tried to stop before and I failed, it was too hard
Eyebrow: I choose to be ready and willing to stop
Outside corner of eye: I choose to do what's best for my own health and wellbeing
Under eye: I choose to be open to the idea that this EFT can help me change my mind
Under nose: I choose to believe in myself and that I have what it takes to stop this bad habit
Chin: I choose to make healthy choices for myself easily and naturally
Collar bone: I choose to want to stop smoking for my greater, higher good
Under arm: I choose to see myself as a non-smoker now
Top of the head: I choose to BE a non-smoker now and for the rest of my life!
Now rate the feeling again, has it changed? Do you feel a stronger desire to stop or maybe less?! You can repeat this as many times as you like and then tap in some positive phrases whenever you need a boost of motivation, you can tap on the KC point or collar bone point saying positive phrases like: I am ready to do what's best for me, I have what it takes to let go of this smoking habit, I choose to be a non-smoker now, etc. You can do this in your mind if you don't get much alone time. You can even imagine doing the whole thing mentally if you need to be discrete discrete and you will get the same effect.
Round 2 - This craving...
Now you can work on the cravings, do this whenever you feel the need to light up a ciggie! Start again by rating your feelings on a scale of 0 to 10, let's say 0 is absolutely no desire to smoke and 10 is absolutely gagging to light up! Remember that number so you can measure the changes.
Now do the psychological reversal, tapping on the KC point and saying out loud (or mentally if you prefer):
"Even though I really want to smoke right now, I choose to release and let go of this unhealthy urge."
"Even though I really need a cigarette right now but I know I shouldn't, I don't think I can resist but I choose instead to be calm and relaxed and to release and let go of this craving."
"Even though this craving is overwhelmingly strong, part of me wants to give in and just light up but I choose to resist and to believe I can let go of this habit/addiction."
Now you will tap around the points on the face and body saying these reminder phrases, and feel free to add your own:
Eyebrow: This cigarette craving
Outside corner of eye: This craving to smoke
Under eye: I really want to smoke right now
Under nose: This overwhelming urge to smoke
Chin: I need it now
Collar bone: I need to smoke to make me feel ............. (insert word of choice)
Under arm: This part of me that needs a cigarette
Top of the head: I can't resist, it's too hard not to
You can repeat the above if you like before going on to the positives:
Eyebrow: I choose to release and let go of this craving
Outside corner of eye: I choose to be calm and relaxed
Under eye: I choose to be calm and confident
Under nose: I choose to resist this temptation
Chin: I choose to easily relax and let go of this urge to smoke
Collar bone: I choose to naturally and effortlessly release this craving for a smoke
Under arm: I choose to feel calm and relaxed now
Top of the head: I choose to allow myself to be a non-smoker now
You can repeat this until your craving subsides, it might take only 1 round or it could take more, like anything it takes effort and perseverance so keep going with it. You can put your own personal feelings into it and change wording where you see fit. If you find it difficult to put into words then focus on the feelings, after all that's what it's all about.
You can also do this short cut version if you're out and about and can't go through the whole thing, tap physically or mentally through the eyebrow, outside corner of eye, under eye, collar bone and KC points, and focus on releasing and letting go of the craving. Imagine yourself as a non-smoker, picture yourself as a healthier you, imagine how it feels, smells and tastes are improved, even YOU smell better! Make the non-smoker you as real as possible in your mind and play the movie often to give you motivation along the way.
In the next post we'll look at triggers and situations that increase the urge or tempt you back to smoking. Good luck and if you do this then please share your experience and let me know your progress!