Cognitive Behavioral Therapy (CBT) for Smoking Cessation
CBT is a form of therapy typically offered by psychologists which specifically targets thought and behavior patterns. Therapists use a combination of skills training and examining your thoughts around smoking while teaching you more supportive thought patterns. There is a strong focus on homework and promoting more positive thought habits that promote healthy and desirable behaviors. Results are usually monitored over time in an easily measured way. To find a CBT therapist, ask your medical provider for a recommendation. Friends and family may also know a therapist.
Mantra
Mantras are phrases that a person can say repeatedly to help bring calm, comfort, confidence and other positive emotions. These phrases are often paired with a breathing rhythm. For example you could inhale while saying to yourself ‘I am’ and exhale saying ‘calm’, inhale ‘I am’ exhale ‘comfortable’, inhale ‘I am’ exhale ‘relaxed’. Then you continue to repeat the cycle of phrases for 3-5 minutes. Substitute the words that are most meaningful to you. You could also try repeating in your head ‘I am calm, comfortable and smoke free’. Creating a habit of saying the same phrase daily as cravings arise, will trigger the mind and body to relax and remind you of your desire to continue smoke free.
Meditation
A regular practice of meditation can be very helpful in learning to control an overactive mind. It can also help calm the body and release muscle tension. Follow the links below to explore different meditation/relaxation techniques that may support your efforts to be smoke free.
Deep Relaxation for Smoking Cessation Coming Soon!
Hypnosis
Hypnosis can also be used to help a person stop smoking. There are many practitioners who offer hypnosis for this purpose. We recommend finding a professional that is also a licensed counselor, medical provider, or psychologist. Hypnosis can be very relaxing and many people find it beneficial. Follow the link below to purchase a hypnosis audio recording for smoking cessation.
Deep Relaxation for Smoking Cessation Coming Soon!
Yoga and Tai Chi
Some great exercises for evening that may help you to feel relaxed and calm include Tai Chi and Yoga. Specifically, we recommend Yin Yoga, Gentle Yoga and Restorative Yoga.
Try the links below for free online classes designed specifically to promote calm and relaxation:
Try this beginner tai chi video to learn the basics:
Yoga Nidra
Yoga Nidra is an ancient form of deep relaxation that can address a lot of the underlying issue that cause you to smoke. It often includes a deep relaxation of every part of the body and some emphasis on calming the mind and slowing down racing or anxious thoughts. Follow the links below to learn more about Yoga Nidra and for a free recording to try this technique for yourself.