There’s no doubt that quitting smoking can be one of the most daunting challenges you’ll ever face, but you may be surprised to know that it doesn’t exactly have to be torturous, either.  There are plenty of aids that can help you quit smoking with less discomfort, like nicotine replacement products, hypnosis and more.

But one of the most powerful techniques is already in your possession, whether you know it or not!  This technique is one that you already use every single day of your life.  You use it when you’re sick, when you’re feeling great, and when you’re working through challenges.  It can make all the difference between success and failure, no matter what you’re doing at the time.

What is this technique?  Self-talk.

Don’t dismiss it – when you really think about it, self-talk is truly powerful.

Have you ever accidentally talked yourself into being sick?  Perhaps you woke up with a slight headache, then spent the morning telling everyone that you didn’t feel good and by the end of the day you were not only suffering from a much worse headache but also body aches and other symptoms?  On the other hand, perhaps you can remember experiences where you talked yourself into being well too.

Using self-talk to help yourself through the stages of quitting smoking is not only simple, it works!  Your thoughts have immense power to shape your perception of everything that happens to you.

What do you think would happen if you quit smoking and then complained mentally about it the whole time?  “This sucks.  I want to smoke, but I can’t.  It’s not fair that other people can smoke but I can’t.  I’m so sick of these cravings already, how am I going to make it through a few more weeks like this?  I can’t do this.  Maybe I should wait until I’m less stressed…”  On and on it goes – and before you know it, you’ve talked yourself into smoking again!

On the other hand, you can use this same type of self-talk to HELP yourself through your quit.

Here’s how to do it:

When you wake up on your first day as a non-smoker, you’re likely to experience some feelings of anxiety.  You might have thoughts like, “Oh, that’s right, I’ve quit smoking.  Man, I really want to smoke.  Maybe I should quit tomorrow instead…”  As soon as you become aware that you are thinking thoughts like this, immediately turn it around.  Say with confidence, “Today is going to be a GREAT day!  I have officially quit smoking and I feel better already.  (take a deep breath)  It’s so good to be able to breathe again, and it’s going to get even better as I go along!”

Throughout the day, periodically say things like this to yourself:  “I’m doing really GOOD at this!  Not smoking is actually easier than I thought it was going to be.  I’ve had a few cravings, but nothing that I can’t handle.  I can handle anything if I really set my mind to it.  I’m so proud of myself.”

When you do experience cravings, simply talk yourself through them.  “Okay, I’m having a craving.  It’s just a feeling and it will pass.  Having a craving doesn’t mean I have to do anything about it.  If I just ignore it, it will go away on its own.  I’m okay.  This is manageable, I can handle it.”

These are just examples of some positive self-talk that you can use, but feel free to improvise.  You could also be a little more aggressive, like this:  “I refuse to give in to your call, nicotine!  You will not beat me.  I’m stronger than you are, and I’m proving it every time I refuse to smoke.”

The important thing is to avoid using negative self-talk because it will simply push you back toward the desire to smoke again.  If you catch yourself thinking or speaking negatively, turn it right around and affirm how great you feel, how strong you are, and so on.  In no time at all, you’ll really start to believe it.

As the old saying goes, “You are what you think.”

Read more about quit smoking here.

Affirmations can be helpful for a variety of purposes, but they are especially effective in helping ease the discomfort of quitting smoking (or eliminating any bad habit).  Why?  Because your thoughts usually determine how you feel, and your feelings about something usually trigger corresponding actions. 

One of the reasons why smoking is seductive and pleasurable for many people is because they keep telling themselves that they enjoy it!  Think about that for a moment.  They tell themselves constantly that they love smoking, they need to smoke, they want to smoke.  So they smoke.

This same concept can be used in reverse – to get yourself thinking and feeling that you DON’T want to smoke.  However, you don’t want to insert references to smoking in your affirmations, simply because you already have a belief that smoking is pleasurable.  Once that connection has been made in your subconscious mind, any thought of smoking is going to trigger a strong desire to smoke.

Instead, you can use affirmations to emphasize the benefits of not smoking – without mentioning smoking at all.

Here are some examples:

I love being able to breathe freely.

I love taking good care of my body.

I nourish my body with healthy habits.

I deserve a clean, healthy body.

My teeth are white, my skin is glowing and I feel great!

I can change my habits by changing my mind.

I honor and respect myself always.

I am strong enough to overcome any challenge.

I feel so free.

I take one step at a time to where I want to be.

I trust my inner guidance to lead me to a state of perfect well-being.

I believe in my ability to do anything I desire.

How to Use Affirmations

Affirmations work best when they are recited repeatedly and while giving your full focus to them.  Not only should you say the words, but you should also do your best to call up the corresponding FEELING associated with the words.  For example, if you say, “I feel so strong and empowered” you should actually make an effort to feel that way.  This does take practice if you are not used to controlling your emotional state, but it gets easier the more you do it.

Constant repetition many times a day is important also, because you are attempting to override existing beliefs in your subconscious mind.  A belief is nothing more than a thought you have thought many, many times before, until eventually it becomes your “truth”. 

For example, the belief that smoking calms you down.  Physiologically, smoking does not have relaxation benefits but many smokers have convinced themselves that it does.  Because they believe this, they seem to feel more relaxed after smoking.  To override this belief, you need to replace it with an opposing belief – like affirming that you feel calm and relaxed already, so there is no need to smoke in order to relax.

The example affirmations above will help get you started, but feel free to write your own too!  Think about the aspects of smoking you enjoy, and come up with a phrase that affirms you already feel that way (again, not mentioning smoking!).  Likewise, think about how you feel as a non-smoker and emphasize those positive qualities too.

Affirmations do take time to fully sink in to your subconscious mind, but just like your old beliefs were formed, consistent repetition and reinforcement will help them become permanent. 

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Includes latest research and results so you can choose the best way to quit smoking for you. Here are all the ways to stop smoking so you can choose what really is the best way to quit smoking for you.

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Get ready Make a detailed list of your reasons for wanting to quit e g , health benefits , saving money . Sign up for a smoking or tobacco cessation program. Below is a general outline for designing and implementing a plan to quit smoking There are many alternatives to these stop smoking tips, and a healthcare provider ora tobacco-cessation professional can help create an effective plan. Ask for support Ask your healthcare provider for advice in quitting. Sign up for a smoking or tobacco cessation program. Research the available options in your area for information and support aboutquitting. Set a date for quitting On this date, get rid of ashtrays, lighters, alltobacco products, and anything else you associate with smoking or using tobacco . If you do relapse, don’t give up! Focus on the fact that you did quit for atime. Set a new quit date and start the process again.

Remember, many people who quit had to try several times before succeeding forgood. Set a new quit date and start the process again. Remember, many people who quit had to try several times before succeeding forgood. For more tips about creating your plan for quitting, check out our review on ways to quit smoking.