Quitting smoking can be difficult, but it's a great decision for your health. Self-hypnosis might be a good way to do this if you've tried something else and it didn't work. Some respond positively and others do not; however, hypnosis can help you relax, manage anxiety, and get rid of smoking forever.
Steps
Part 1 of 2: Preparing for Self Hypnosis
Step 1. Learn all about hypnosis
Contrary to popular belief, you do not become unconscious while under hypnosis and cannot be forced to do something against your will.
- Hypnosis first encourages relaxation. Relaxation is often achieved with "visualization" exercises (seeing and creating real or imaginary things with the mind) and deep breathing. If a trained hypnotherapist is helping you, he may speak very softly and slowly. If you are alone, you may find a hypnosis CD or a soundtrack with soothing noises helpful.
- Once relaxed, hypnosis provides resolutions and suggestions to help you change behaviors. The hypnotic state is believed to facilitate the ability to accept suggestions.
- Hypnosis helps you focus. Only the goal you want to accomplish is important to you while in a hypnotic state. This more intense concentration can lead you to accept the suggestions more easily and to prepare yourself favorably to achieve the goal.
Step 2. Analyze your mental state
Hypnosis can't make you do something you don't want to do. He can't give you a "secret password" that will take away the urge to smoke forever. Rather, it can help you focus, reflect and change your behavior.
- Hypnosis works best with suggestible people. Consequently, it may not be a good solution for you if you have a personality that is very resistant to novelty and change or if you have a hard time getting over disbelief.
- Hypnosis bases the chances of success on the belief that the treatment works. Hypnotic therapy will help you make only the changes you actually want. You need to make a commitment to quit smoking for self-hypnosis to really help you.
Step 3. Find a quiet, private place to practice self-hypnosis
The ideal condition is that it is free of any distraction: without TV, without cell phones, without other people. A place where you should feel comfortable and relaxed.
Avoid staying in bed if at all possible, you may end up falling asleep instead of going into a hypnotic state. A comfortable or reclining chair can be more useful for staying relaxed but awake
Step 4. Make solemn promises
Hypnosis can be more effective if the suggestions you use are explicit commitments, not abstract questions. Rather than saying "Why do I smoke?", Use expressions like "smoking is bad and I don't want to hurt myself". Write them down and keep them handy.
- Try to keep your commitments at a reasonable level. A statement like "It will be easy to quit smoking" or "I don't want to smoke anymore" may not be very effective. Instead, consider something like "I respect my body and I don't want to smoke it."
- Statements made in the present, such as "I don't want to smoke", can be more effective because they focus attention on what is happening right now.
Step 5. Accept that self-hypnosis may take a long time
Most people are not prepared to practice it. Even if he is successful with you, it may take some time to practice the technique and feel comfortable. Be patient with yourself and keep trying.
Step 6. Commit to Persevere
While some may quit smoking after just one session with a clinical hypnologist, others need several sessions for the method to work. This is especially true with self-hypnosis, because you need to experiment and practice before you can use it effectively.
Step 7. Find out when you need to see a professional
Self hypnosis may not work for everyone although several people have found it helpful in helping them quit smoking. Seeing an experienced clinical hypnotherapist can help sometimes, even if self-hypnosis didn't work for you.
Hypnosis in Italy is rather behind compared to other countries, even if there is widespread use in the medical, dental, sports and psychotherapy fields. The American Society of Clinical Hypnosis has a database of certified hypnotherapists. In Great Britain hypnosis has been admitted as a science and many doctors choose to use it in therapeutic paths. Find ways to consult a professional, because clinical hypnosis requires training to be administered safely and effectively
Part 2 of 2: Practicing Self Hypnosis
Step 1. Prepare for self hypnosis
Go to the quiet, private place you identified earlier. Sit down and make yourself comfortable.
Eliminate all distractions. Wear comfortable clothing, do not eat large amounts just before starting, and plan self-hypnosis exercises when it is unlikely to be stopped. If you live with other people, ask not to be disturbed for a while
Step 2. Focus your attention on a particular spot in the room
Preferably it should be a wall or ceiling with no distracting elements. Take long, deep, slow breaths by inhaling through your nose and exhaling through your mouth.
Step 3. Think about feeling tired and numb
Silently repeat to yourself that your eyes want to close and that you want to relax. Close your eyes. Keep breathing deeply.
Step 4. Relax your body
We often have a lot of tension that we are not aware of. Let your body relax completely and lay down completely in the chair.
- Continue to breathe deeply and focus on the movements of the chest, lungs and diaphragm.
- If you have a hard time relaxing, just keep breathing deeply and try not to think about your problems. The more you focus on not being able to relax, the more you stress.
Step 5. Repeat your resolutions to yourself
Use a mellow, sweet tone of voice while doing this. Don't be aggressive or angry with yourself. Hypnosis is more likely to work if you believe in the process.
Step 6. Visualize an image that symbolically represents your goal
This image should be positive and should depict you achieving your goal. Perhaps you could see a picture of yourself running a marathon without getting out of breath or surrounded by friends and family proud of your success.
As you focus on these views, repeat your intentions to yourself. Keep doing this for about 30 seconds
Step 7. Awaken from the hypnotic state
After repeating your intentions, tell yourself to come out of the relaxed state. You feel light and full of energy as you reconnect with your surroundings. Count from 1 to 5, then open your eyes. Lie down and take a few deep breaths.
Step 8. Repeat this process consistently
The ideal is to practice self-hypnosis every day. If this is not possible, try to be persistent with the exercises by repeating them at least a couple of times a week.
Step 9. Be patient with yourself
You may have some difficulty with self-hypnosis techniques in the beginning. You may also find that self hypnosis doesn't actually help you quit smoking. Accept yourself and be kind to yourself by not focusing on the negatives.
Advice
- About 25% of people are not hypnotizable. If self-hypnosis or clinical hypnosis doesn't work for you, you're in good company and there's nothing wrong with you.
- If the struggle with self-hypnosis is long and tough, you may want to visit a professional hypnotherapist. It can instruct you in self-hypnosis techniques.
- Hypnosis is not something magical. You don't lose control of your mind under hypnosis. Hypnosis is most effective when performed by clinical professionals.
