Think Quit: Smoke Free Forever


Think Quit outlines all the motivational tools and practical techniques you'll require to quit smoking, including how to:

Overcome the physical and mental challenges of...

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Think Quit outlines all the motivational tools and practical techniques you'll require to quit smoking, including how to:

Overcome the physical and mental challenges of quitting

Identify and overcome your smoking triggers

Change the way you think about reaching for another cigarette

Avoid weight gain while quitting

Crush nicotine cravings instantly

Memorise easy relaxation techniques to eliminate stress

Say no when offered a cigarette

Think of yourself as a non-smoker

Replace smoking with new healthy, invigorating activities

If you've tried to give up smoking before, are worried about putting on weight while quitting, want to stop spending so much money on a very unhealthy habit, and are seriously ready to stop smoking, this book is for you.

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Product Details

  • ISBN-13: 9781742373140
  • Publisher: Allen & Unwin Pty., Limited
  • Publication date: 12/1/2010
  • Pages: 288
  • Product dimensions: 5.40 (w) x 8.10 (h) x 0.70 (d)

Meet the Author

Mark Stephens is a hypnotherapist who created the Think Quit program based on his success in one-on-one client sessions with smokers. He is the author of Think Slim.

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Table of Contents

Acknowledgements xii

Testimonials from those who have quit smoking with Think Quit xiv

Introduction 1

How the program works 4

How much time do you need? 6

Self-hypnosis sessions 7

Bonus MP3 downloads 8

Understanding the mental triggers 8

Part I Change your mind, change your life 11

1 The Think Quit mindset 13

It is time to stop smoking 15

2 Think Quit program methods 21

Chi kung 21

Acupressure 22

Neurolinguistic programming 23

Hypnosis 24

3 Common methods used to give up smoking 29

Cold turkey or willpower 29

Nicotine replacement therapies 30

Zyban® (antidepressant) 30

Champix® (Varenicline) 30

Herbal stop-smoking products 31

Laser therapy 31

4 Why do you smoke? 32

When did you start smoking? 32

Mental addiction: triggers and associations 33

5 The dangers of smoking 36

When will you stop? 40

My story 43

Second-hand smoke 44

Third-hand smoke 45

6 The health benefits of quitting 46

Your positive motivation 47

7 Other benefits of being smoke-free 49

Financial cost 49

Time wasted 51

8 How to cope with nicotine withdrawal 54

Possible withdrawal symptoms 55

9 But if I stop smoking, will I put on weight? 56

10 A 100 per cent commitment 57

What kind of smoker are you? 58

Why did you start smoking? 58

Reasons for continuing to smoke 59

Health 60

Reasons for becoming smoke-free 60

What is important to you about not smoking? 62

Your reward list 63

Part II The Seven-Day Preparation Program 65

Before you get started 68

Your contract with yourself 69

How you will succeed with Think Quit 71

More about hydration 72

More about diet 73

Cravings 74

Stress management 75

Physical activity to combat agitation 76

Enlisting a quit buddy 76

Seven-day smoking diary 77

Daily sessions 79

Day 1 86

Habit replacement 87

Your body craves fresh air 89

Benefits of NOT smoking 90

Day 2 91

Limiting beliefs 92

Disconnecting triggers 93

Values 94

Your smoking enjoyment 96

Chi kung visualisation: The Inner Smile 97

Day 3 101

Habit replacement 102

Your habits 103

Day 4 110

Habit replacement strategies 110

Healthy distractions 114

Face reality 116

Moving forward 119

The Tortoise pose 120

Self-hypnosis 121

Day 5 124

Support network 125

Cigarettes and alcohol 126

How to reject an offer 127

Using a positive resource anchor 130

Creating a positive resource anchor 132

Harnessing resources 134

Keys to anchoring 135

Finding your resource anchors 137

Stacking your anchor 139

Altering states 144

Blueprint for perfect health 145

Day 6 149

Clear out all physical memories and connections 149

The BAM effect 152

Day 7 163

Stopping smoking is so easy a monkey can do it! 163

Saying goodbye to the last cigarette 164

Breaking the illusion 165

On stress 171

It's all in your mind 171

Becoming one with everything around you 173

Extra time and money 176

The seven-day smoking diary 177

Recognising limiting beliefs and smoking associations 177

Beliefs about smoking 179

Techniques for altering a limiting belief 180

Q-Day: Smoke-free forever 196

Acupressure points to help you stay smoke-free 197

Q-Day self-hypnosis sessions 202

Self-hypnosis: The Secret Library 202

Self-hypnosis: Smoke-free forever 209

Busting those cravings 215

Jenny's story 216

Wise advice 217

Not one single puff, never ever 218

Life as a non-smoker 219

Solutions to possible side-effects 219

Part III Appendixes 225

Appendix 1 Top 100 tips to make your life more colourful 227

Appendix 2 Seven-day smoking diary 233

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