Two exercises to stop smoking
Filthy Smoking Exercise
In this exercise we will create negative associations and attach these to smoking.
Remember an awful smelling substance.
Relive how disgusted you felt.
Squeeze thumb and middle finger on your non-dominant hand as you keep remembering that disgusting smell.
Repeat this process five or ten times
Imagine that you have to swallow the disgusting smelling substance. Squeeze thumb and middle finger on your non-dominant hand. Keep doing this until you feel like vomiting.
Squeeze thumb and middle finger on your non-dominant hand together and remember swallowing the disgusting smelling substance. Imagine inhaling from a cigarette. Each time you inhale has to feel like swallowing the disgusting smelling substance.
Repeat this exercise until you feel disgusted by the idea of smoking a cigarette.
If you have done this exercise properly, you will be feeling miserably when you think about smoking.
Congratulations you've quit smoking!
Feeling Good Exercise
Squeeze thumb and middle finger on your dominant hand together. Feel calm and in control.
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Remember a time you felt really good. Return to it as though you were there now. Remember that time. Feel how you felt, hear what you heard and see what you saw.
Keep running through this memory in your mind, make the colors brighter, the feelings stronger and the sounds clearer. Notice all the details. Continue to squeeze thumb and middle finger on your dominant hand together.
Now, think of a time that you felt at your best. The memory needs to be strong. Keep running through this memory. Squeeze thumb and middle finger on your dominant hand together. Remember that time. Feel how you felt, hear what you heard and see what you saw.
You have done this accurately, when all you need to do is to squeeze thumb and middle finger on your dominant hand together to feel that good feeling again.