Top Tips to Stop Smoking

What will help YOU quit smoking?

Top Tips to stop smoking TODAY!

Quitting can be a long and hard process so be nice to yourself!! You are making long lasting positive changes. Every day you don’t smoke is a small victory – these add up to a huge victory over time. You haven’t always smoked so why not join the other 80% of the non smoking population. Whatever your reason for quitting – you CAN stop smoking.

Why do you want to quit smoking?

You will have your own personal reasons but perhaps these strike a chord with you?

  • Health worries – either now or future?
  • Expense
  • Smell of stale cigarettes
  • To be around longer for children / grandchildren
  • Fertility
  •  No more yellow fingers
  • Enhanced sense of smell
  •  A stop to inhaling thousands of chemicals
  • Less colds and flu – less trips to the doctor

Before you quit

Identify your reasons to quit with the W's!

Before you quit

  • Plan how you are going to quit – talk to your doctor or local chemist for things that might help.
  • Write a list of reasons to quit…. Money, health, not smelling of stale tobacco. Keep it on you and read it regularly.
  • Work out how much money you could save by quitting with this handy calculator from the NHS.  What will you do with the extra money?
  • Set a date and time for stopping – and stop completely. Some people prefer the idea of cutting down gradually however research has shown that you inhale each cigarette more fully and deeply, meaning that you don’t actually reduce your nicotine intake.
  • Get a ‘cheerleading squad’ on your side – maybe find a buddy to quit with (although be aware that if they restart – it doesn’t mean you can restart!!). Warn people that you might be feeling out of sorts for a few weeks, but if they give you some space – the ‘true you’ will return as a non smoker!
  • Sign up to Stoptober 2018
  • When you stop – get rid of anything smoking related. You don’t need them any more…

Now you are a NON SMOKER

  • Be nice to yourself and be proud of yourself
  • Drink lots of water to help the toxins leave your body – eat well and get enough sleep. You will find that your sleeping patterns may change as you are breathing in more oxygen into your system
  • Download a free quit meter onto your smart phone or computer and watch the time and savings build up. Join an online smoking help group – climb the smoke free mountain together!!
  • Treat yourself – what can you buy with the money you haven’t spent in a week on cigarettes / lighters?
  • Sign up for and receive emails and free text support to keep you motivated.
  • If you miss having a cigarette in your hand – hold something else like a pen or stress ball. Some people find sugarfree gum, lollipops, straws helpful to chew.
  • Don’t worry too much in the early days over what you eat. It’s better than reintroducing nicotine back into your system
  • Your brain is learning to re-interpret when you are craving a cigarette and when you are hungry / thirsty / stressed / bored. As a smoker, you will have used cigarettes to replace lots of emotions and situations so start to listen to your body.
  • Take one day at a time – at the end of the day, its another day as a non smoker so congratulate yourself.  Days soon become weeks, months and then years.

Manage the Cravings

  • Enjoy the fact that you don’t have to panic about running out of cigarettes late at night 
  • Change your routine for a few weeks.  If you associate tea / coffee with having a cigarette, then switch to water or herbal teas.  
  • Cravings only last a few minutes – set a time and watch the seconds count down whilst slowly relaxing your body and breathing calmly.
  • Take deep breaths to relax. Picture your lungs filling with clean air.
  • Drink water – dehydration can trigger you to feel anxious which in turn makes you want a cigarette.
  • Re-read your list of reasons to quit and work out how much money you have saved so far.
  • Brush your teeth
  • Get physical – go for a walk, jog, do some chores, do a jigsaw. Change your thought patterns through self hypnosis or meditation.
  • You don’t need the “Just One”…. It is likely to lead to a second… third and fourth and then you are back to being a smoker… You can do this….
  • And congratulations!!  You are a non smoker!!

Can hypnotherapy and BWRT help?


BWRT helps you develop new neural ‘non smoking pathways’ which is such an exciting development into how therapy can help a smoker be a non smoker. But no therapy is a magic wand – I only work with people who are ready to contemplate life as a non smoker.  If you are booking a session because somebody else wants you to quit – then the chances of success are lower.  

But if you want to quit, then I really want to help you become a non smoker!


I help people quit smoking with a three hour session either at my place in Westcliff or online. I offer a complementary hypnosis booster session within the first 4 weeks as a way of saying congratulations on being a non smoker! The Quit smoking package is only £250.

If you have a pre-existing significant health condition plus have the support of your GP / Practice Nurse to quit, then I offer my Stop Smoking Programme at a hugely discounted rate of 30%. Only £75.

As well as being a hypnotherapist, coach and BWRT advanced practitioner… I am also an ex smoker.

I stopped smoking on 1st October 2013 as part of a fundraising plan.  That was 5 years ago.  I raised £1200 for Target Ovarian.  If I had continued buying one packet of cigarettes a day at £10 a packet, I would have spent £18,250.  


I really want to help you quit smoking and feel rich in health and finance again so please get in touch!!

This was Gemma... still a non smoker 3 years later!!

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