What you should know before you quit smoking or vaping

Have you been smoking or vaping for a number of years and are now contemplating kicking the habit? You may have tried in the past and realised that becoming a non-smoker is not that easy. Maybe you started vaping as a transition from smoking tobacco to becoming a non-smoker?

Let’s face it – vaping is just another form of smoking. You inhale a variety of chemical substances, and no one really knows their long-term effect on our health. For the purposes of this article, I will use the term "smoke" to refer to both tobacco cigarettes and e-cigarettes (vaping).

Somehow, smoking is deeply rooted within the person who smokes. It touches the core of our being. It is a part of our identity, of who we are – it is not unusual to see two strangers who smoke start a conversation outside a pub or in a designated smoking area. There is a common ground that makes communication with other smokers easier. Smoking is also connected to our emotions. Cigarettes – including e-cigarettes or vapes – have the power to change our emotional state. Smoking makes people feel good, relaxed, alert, etc.

Many people have given up cigarettes or vapes for good thanks to hypnotherapy, even though there is still a lack of robust scientific evidence about its effectiveness. If you’re considering hypnotherapy to help you quit smoking, you’re not alone – and you’re not expected to do it alone either.

In this article, I’ll explain how hypnotherapy can help you to become a non-smoker. I’ll then talk you through a hypnotherapy process for smoking cessation, and I’ll address common concerns people may have about using hypnotherapy to quit smoking.

Understanding the ‘why’

Each smoker has their own unique relationship to smoking or vaping. There are many reasons why people smoke or vape. A typical smoker will have more than one, and the combination of these reasons makes you a unique smoker. Understanding why you indulge in this habit is the first step towards becoming a non-smoker. Also, some reasons can be conflicting – for example, a person may smoke at certain times to calm down, and they may use a cigarette or vape at other times to stay alert. Some people smoke socially; others prefer to have a smoke on their own, away from the crowd.

For some people, smoking is linked to specific situations, times or people they share the habit with. For others, smoking or vaping seems to be a mindless activity they do throughout the day – they don’t need an excuse to light up a cigarette or reach for a vape. Understanding your triggers – the dangerous times, places, people or situations that create the urge to smoke – is key to becoming a successful non-smoker.

6 ways hypnotherapy can help you become a non-smoker

1. It works to uncover the real reasons behind the habit and rewire your brain to think differently about these reasons.
2. It engages the power of your subconscious mind to change your most deeply rooted beliefs about yourself and your motivations to smoke.
3. It works to reframe your emotional triggers and find alternative, more helpful ways to meet your emotional needs rather than light up a cigarette or vape.
4. In a hypnotic state of deep relaxation and focused concentration, your mind becomes more open to positive suggestions that support your goal of becoming a non-smoker. The hypnotherapist uses positive associations, such as being a non-smoker means having a better quality of life – being healthier, having more energy and a greater control of your life, too.
5. It focuses you on what you will gain from becoming a non-smoker rather than what you will lose. It’s about reclaiming your freedom and self-control.
6. By promoting relaxation and positive thinking, hypnotherapy eases the effects of nicotine withdrawal symptoms: unpleasant cravings, irritability and even anxiety.

What to expect from your quit smoking hypnotherapy treatment? 

There are several hypnotherapy approaches to smoking cessation, ranging from a longer single session to multiple sessions (usually no more than five). I personally follow a three-step method:

• Before the quit smoking session, I offer a 30-minute introductory call that helps me gather some of the information I will need to prepare the session: your smoking history, reasons to smoke, reasons to quit, your medical condition, motivation, etc.
• During the session, I carry out an in-depth analysis of all the client’s obstacles to becoming a non-smoker and all their inner resources to be successful. We then proceed to the hypnotic part of the session – the deep relaxation with hypnotic suggestions. Finally, we spend about 30 minutes on strategies to deal with cravings: breathwork, EFT (emotional freedom technique, aka tapping), and mindfulness exercises. My smoking cessation sessions usually last 2 to 2.5 hours.
• After the session, I send my clients the recording of their hypnosis session, together with some specific tools to address cravings. Although not everyone experiences cravings, I prefer to equip my clients with effective techniques to minimise cravings in case they do.

Clients’ concerns about hypnotherapy to quit smoking

Some people fear hypnotherapy, usually because of an entertainment show they attended or watched on TV. But hypnotherapy is not stage hypnosis. We don’t make people cluck like chickens! Hypnotherapy only induces a deep state of relaxation that respects your dignity and boundaries. In hypnotherapy, you are always in control of your mind and body.

Some clients come to hypnotherapy to quit smoking because of serious health problems, and their GP urged them to stop immediately. They may experience anxiety at the thought of parting with their so-called long-term friend, the cigarette. If you are in this situation, don’t worry – hypnotherapy is also a valuable tool in managing anxiety. Your hypnotherapist will be able to tailor the therapy to your specific needs.

Other clients are concerned about slipping up. For some people, relapse is part of the smoking cessation process (as it is with other forms of addiction). It’s not a failure, it’s simply feedback. In this case, several hypnotherapy sessions may be necessary because the client needs to learn from the relapses and change their way of thinking about themselves and smoking – it’s just an insight, not a reason to become a smoker again.

Most individuals are considered suitable for hypnotherapy, with only a limited number of conditions that may prevent its use. A suitably qualified hypnotherapist will always check that you don’t have any medical or psychological conditions that prevent you from having hypnotherapy.

Something worth remembering

Quitting smoking usually gives a strong boost to your self-esteem. Whether you’ve tried quitting before or this is your first attempt, hypnotherapy can be an effective way to become a non-smoker. Combining it with other tools such as EFT, breathing techniques, or mindfulness meditations can maximise your chance of becoming a non-smoker for the rest of your life.