Practical Psychology is a weekly newspaper column I have been writing for over 20 years. It is designed to address psychological topics that are most useful to its readers. Please feel free to re-print any of them in any form you wish. I ask only that you give the information about how to subscribe and credit for authorship. Thanks.

12 WAYS TO STOP SMOKING
By Lloyd J. Thomas, Ph.D.

There is no single way to stop your smoking. Some ways work for some people. "THE way" is found by the former smoker turned zealot, or the business man wanting to make money by selling you "his way." The "best way" may not be good for you. The "good way" for you may work only for you. Whatever way you use to stop smoking, it will be discovered by you, formed by you, and chosen by you. It will be "your way" made by your choosing to be free of your smoking addiction.

Having chosen to be free of your addiction, here are some 12 "hopefully helpful hints" (HHH) to help you on "your way." Some may be useful to you. Some may not. There is no secret combination of hints which will guarantee your success at becoming a non-smoker. So look these over and see what appeals to, or which ones you think you'd like to try. Please note that none of these hints will make you stop smoking. Before any of them will be useful to you at all, you need to WANT TO CHOOSE TO NOT SMOKE.

HINT #1: Write down what is happening to you as you become unhooked from cigarette smoking. You don't have to become a writer. Just take notes about your experience, or talk about it with your best friend, or tell it to your favorite tape-recorder, or write yourself a letter. It is useful to make statements about what is happening to you for a week or two...maybe three or four.

HINT #2: Twice a day, sit back or lie down and RELAX. Using your imagination, create a sharply-detailed picture of a healthy, vital, lively, non-smoking YOU. Surround that self-image with caring, with acceptance, with gentleness, with love. Observe you choosing to not smoke not out of fear, rather out of love...love for yourself, your spouse, your children, and your friends. Enjoy watching you in your mind's eye.

HINT #3: Learn self-hypnosis. Hypnosis can help you develop repugnance for the taste of smoking. It can help you through the withdrawal symptoms. It can curb or stop any desire for smoking. It can help you feel good.

HINT #4: Practice liking yourself. Build up your self-esteem. You are stronger than nicotine. You are more powerful than your addiction. You are worth it. Your feelings, thoughts, opinions, indeed your life...is important!

HINT #5: Treat yourself as you would a loved 3-year-old child. Pay attention to the child within you and behave toward him or her as you would your only child. Become your own best parent! Treat yourself with loving kindness.

HINT #6: Enjoy being around smoke and other smokers. Whenever you are in the presence of smoke, remind yourself how powerful you are for choosing not to smoke. Stay away from the self-righteous people who don't know how much smoking means to you or how difficult it is to not smoke.

HINT #7: Realize you are not "quitting" anything. You are choosing not to smoke. So choose your words carefully. Put words like "achievement", "conquer", "liberation", "power", "strength" around your house so you realize they describe your choice not to smoke.

HINT #8: THINK about smoking. Before you just unconsciously light up, pause for a moment and think, "Do I now choose to smoke this cigarette?" Think about the fact that any discomfort or desire for a cigarette will pass in about twenty minutes. Can you choose to live that long without smoking? If you don't know what to do with your hands, fondle a stone, paper clip, unlit cigarette, or pencil.

HINT #9: Do all those activities connected with smoking, but don't light it. Carry cigarettes with you, take them out, put one in your mouth, light a match, draw on the cigarette as if it were lit, inhale, hold the cigarette in your fingers and repeat the procedure as often as you like...just don't light the end of the cigarette.

HINT #10: Monitor the times you light up in the course of a day. Do you light up when you wake up, drink coffee, talk on the phone, drive the car, drink alcohol, before meals, after meals, before bed, before or after sex, before sleeping. Check (one at a time) if you might not enjoy these activities without smoking.

HINT #11: Whenever you choose to "fall off your wagon" and "bum a cigarette", get right back on your wagon without feeling guilty. Nobody's perfect. Put out the cigarette as soon as you are ready to make the choice again not to smoke.

HINT #12: Congratulate and reward yourself every time you make the choice to not light up that single cigarette. Love your smoking and leave it behind you. Every time you win by choosing to not smoke, you deserve a reward of some kind...preferably non-caloric. Love yourself and stay with your health and well-being.

Lloyd J. Thomas, Ph.D. has 30+ years experience as a Life Coach and Licensed Psychologist. He is available for coaching in any area presented in "Practical Psychology." Initial coaching sessions are free. Contact him: (970) 568-0173 or E-mail: DrLloyd@CreatingLeaders.com or LJTDAT@aol.com.

Dr. Thomas also serves on the faculty of the Institute For Life Coach Training and the International University of Professional Studies. He recently co-authored (with Patrick Williams) the book: *Total Life Coaching: 50+ Life Lessons, Skills and Techniques for Enhancing Your Practice*and Your Life!* (W.W. Norton 2005) available at your local bookstore or on Amazon.com.

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