Tips from a psychologist

We've been researching how to help people cope with the cravings that come with quitting. It's really important that you try to change your every day routines, so you don't get 'triggered' to smoke by all the associations in the environment. So do try sitting in a different seat, reading a different newspaper, swapping coffee or tea for juice, hanging out with new people, a shower instead of a bath...anything that's not your normal routine. This will help your brain to create new pathways and links that aren't hooked up to your old smoking habit. This Do Something Different method is particularly helpful for people who feel they can't reply on willpower. I've written more about it in a book called Love Not Smoking, with Professor Ben Fletcher (but this isn't a book plug, just a genuinely useful tip I wanted to pass on). Good luck!

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  • Thanks Karen, that is helpful.

    I am dreading my return to work on Monday after the Christmas break. I cant change very much a bout it but I could wear different clothes and take an unusual lunch. Maybe I could meet a friend for lunch. I will think about this.xx

  • Since i've stopped Karen ( only 8 days so far), i've found i talk a lot more, maybe subconsciously to take my mind of the ciggies but didn't realise it until the wife remarked last night that i've even started to bore dog as he was laid on the rug with his paw over his ear :eek: :(

  • Do Something Different

    Thanks Karen, that is helpful.

    I am dreading my return to work on Monday after the Christmas break. I cant change very much a bout it but I could wear different clothes and take an unusual lunch. Maybe I could meet a friend for lunch. I will think about this.xx

    That's the right approach, the more you can change your usual routine and surroundings the less likely you are to get the urge to smoke again. It's when you do the same things that your brain remembers the old associations with smoking, so change as many things as you can - however small!

  • If it works don't knock it!

    Since i've stopped Karen ( only 8 days so far), i've found i talk a lot more, maybe subconsciously to take my mind of the ciggies but didn't realise it until the wife remarked last night that i've even started to bore dog as he was laid on the rug with his paw over his ear :eek: :(

    If it takes your mind off smoking then keep talking I'd say! At least it's not harming your health. Perhaps the dog would prefer walkies to talkies though - exercise is another great way of staving off the withdrawal pangs. :)

  • Hi Karen,

    interesting. I am reading a book that claims that smoking is more like a phobic response and the panic folk have regarding wanting a cig is because they mimic the feelings of anxiety and because cigs partially relieve that feeling before re-creating it, you subconscious is tricked into thinking that cigarettes help relieve genuine panic. I am following the visualisation asociated with the idea and find myself not panicking for a cigarette for the first time in 40 years.

    what is your take on that?

    Stu

  • Hi Karen

    Where might I be able to get a copy of this book that you have written? I have read a great deal of material on the subject of quitting and indeed was inspired to quit by the Allen Car book.

    If you do not want to post it on the forum (against the rules) you can pm me.

    Many thanks

    John

  • Hi John, just google it :D

    Gaynor

  • Hi Gaynor

    Tried that could not find it! :(

  • Here ya go, John

    Love not Smoking

    Just in case the link is moderated out, grab it quick ;)

    Edit: I've just read the synopsis of the book. Lot of valid statements but I can't help thinking that at 320 pages it's a bit weighty to wade through. Some of us carry links to various sites that provide the approximate same information, all written by ex smokers and provided in bite size chunks, and free of charge :)

  • Thanks Cav

    Just having a browse through it now, looks like a lot of reading!!

  • more help

    Hi Karen

    Where might I be able to get a copy of this book that you have written? I have read a great deal of material on the subject of quitting and indeed was inspired to quit by the Allen Car book.

    If you do not want to post it on the forum (against the rules) you can pm me.

    Many thanks

    John

    Hi John,

    I don't want to abuse this excellent site by posting links but you can google Love Not Smoking or the publisher's (Hay House) website. Thanks, Karen.

  • Thanks Cav

    Just having a browse through it now, looks like a lot of reading!!

    I know what you mean but some people love getting into all the psychology behind the method. But anyone can skip those and go straight to the programme, with daily Do Something Different tasks, which is dead easy :o

  • Hi Karen,

    interesting. I am reading a book that claims that smoking is more like a phobic response and the panic folk have regarding wanting a cig is because they mimic the feelings of anxiety and because cigs partially relieve that feeling before re-creating it, you subconscious is tricked into thinking that cigarettes help relieve genuine panic. I am following the visualisation asociated with the idea and find myself not panicking for a cigarette for the first time in 40 years.

    what is your take on that?

    Stu

    Hi Stu,

    Interesting! People do say smoking relieves stress - and panic is just heightened stress/anxiety. But (as Allen Carr said) the stress comes from nicotine craving rather than from anything internal. And the brain may interpret the relief in the way you describe. I'm pleased to hear you find visualisation useful. Some people do, but others say they just can't do it - they're mind wanders to other things - and we've found it's easier to get people to change what they DO than change what they think. Love Not Smoking uses a more behavioural technique for those who need to keep busy and avoid bumping up against all those situations that they'd normally respond to by lighting up. Cheers, Karen.

  • Normally I would remove this type of thread as it links to the sale of a book, but I have read through all the posts and actually think that there is a lot of helpful advice in the posts, and as we allow other books to be mentioned on here i.e. Allen Carr, I see no real reason to remove it, If anyone else thinks it should be removed then feel free to contact me and I will review my decision, also if NSD request the thread to be removed then I will obviously follow their instructions.

    I hope everyone has a long and smoke free life.

    Regards Mod 2

  • I know what you mean but some people love getting into all the psychology behind the method. But anyone can skip those and go straight to the programme, with daily Do Something Different tasks, which is dead easy :o

    Karen,

    Any thoughts to possibly abridge the book down to, say, intro and the programme? Thus making it a more financially attractive proposition in this day and age of austerity.

    Cav

  • Hi Stu,

    Interesting! People do say smoking relieves stress - and panic is just heightened stress/anxiety. But (as Allen Carr said) the stress comes from nicotine craving rather than from anything internal. And the brain may interpret the relief in the way you describe. I'm pleased to hear you find visualisation useful. Some people do, but others say they just can't do it - they're mind wanders to other things - and we've found it's easier to get people to change what they DO than change what they think. Love Not Smoking uses a more behavioural technique for those who need to keep busy and avoid bumping up against all those situations that they'd normally respond to by lighting up. Cheers, Karen.

    I agree with Carr on that. To me what nicotine creates is something that "feels"" like mild anxiety /fear. Thing is if a cig does at it seems to, reduce the feeling slightly before starting it up again later, the subconscious can be fooled into seeing cigs as "easing genuine anxiety" which , it is largely agreed, it doesn't. The visualisation I am doing gets the message through to the sub-conscious that cigarettes actually create the "false anxiety" and emphasise that the "withdrawal"(panic for a fag) is the result of the last cig.

    working a treat.I have the physical feeling but it no longer says "I need a cig" so I don't panic. My only problem is accepting that it is really happening-lol

    The book I am reading and followed is not Carr but it is really excellent. Such was my enthusiasm I got told off, banned and re-instated for spamming. That is why I am not mentioning the book here. Please PM me if you want to know more.

  • Normally I would remove this type of thread as it links to the sale of a book...

    Unfortunately most things do cost money and it's up to the management to decide whether the link is provided in good faith, "here's a good book I read, product I used, have a look" or whether there's a blatant marketing objective behind it.

    I trust NSD to slam the door in the faces of ALL those posters whose best interest lies with themselves and not fellow quitters. :)

    I agree with Carr on that. To me what nicotine creates is something that "feels"" like mild anxiety /fear. Thing is if a cig does what it seems to, reduce the feeling slightly before starting it up again later, the subconscious can be fooled into seeing cigs as "easing genuine anxiety" which , it is largely agreed, it doesn't....

    I think you should explore this a little further and stand amazed as the scales fall from your eyes.

  • I trust NSD to slam the door in the faces of ALL those posters whose best interest lies with themselves and not fellow quitters. :)

    Judging by this mornings additions there may just be a few more 'hard backs' on offer :D

  • My apologies. I'd just ordered some viagra then watched the Lady Gaga video.

    That Russian stuff caught my eye too but I'd hate to click it and find I'd ordered a new bride. Mrs Legro would be somewhat miffed... :cool:

  • My apologies. I'd just ordered some viagra then watched the Lady Gaga video.

    I'd have thought watching the Lady Gaga video first would have negated the need for the viagra ;):D

  • My apologies. I'd just ordered some viagra then watched the Lady Gaga video.

    That Russian stuff caught my eye too but I'd hate to click it and find I'd ordered a new bride. Mrs Legro would be somewhat miffed... :cool:

    I could sell you a book on all 3 subjects if you like..............very cheap!!:D.......Only thing is I will need the Russian bride catalogue back when you have finished with it!!!!

  • Can I borrow the Russian Bride cat for my son, he desperatley needs a cleaner LOL I could borrow her on saturdays as well couldnt I, as for books I am ok cause I cant read.

    When you read this can you let me know what it says so I know what I am writing, do you think???

  • Can I borrow the Russian Bride cat for my son, he desperatley needs a cleaner LOL I could borrow her on saturdays as well couldnt I, as for books I am ok cause I cant read.

    When you read this can you let me know what it says so I know what I am writing, do you think???

    Just found this in the Russian bride catalogue - item number 2 if you are interested:

    Русские невесты очень дешево, почти новый, не может очистить или готовить, но не приходят с собственным блоком виагры и видео Lady GaGa

  • Just found this in the Russian bride catalogue - item number 2 if you are interested:

    Русские невесты очень дешево, почти новый, не может очистить или готовить, но не приходят с собственным блоком виагры и видео Lady GaGa

    Which translates to.........

    "Russian brides is very cheap, almost new, it cannot clean or prepare, but they do not come with its own block of Viagra and video Lady Gaga" ............. well that's how Babelfish translates it :rolleyes:

  • Karen,

    Any thoughts to possibly abridge the book down to, say, intro and the programme? Thus making it a more financially attractive proposition in this day and age of austerity.

    Cav

    Hi Cav- I think the Amazon price will probably in the end be about the same price of one pack of cigarettes.

    When we wrote it the publishers insisted that most people like a 'lot of book for their money' - perhaps they were wrong!

  • I agree with Carr on that. To me what nicotine creates is something that "feels"" like mild anxiety /fear. Thing is if a cig does at it seems to, reduce the feeling slightly before starting it up again later, the subconscious can be fooled into seeing cigs as "easing genuine anxiety" which , it is largely agreed, it doesn't. The visualisation I am doing gets the message through to the sub-conscious that cigarettes actually create the "false anxiety" and emphasise that the "withdrawal"(panic for a fag) is the result of the last cig.

    working a treat.I have the physical feeling but it no longer says "I need a cig" so I don't panic. My only problem is accepting that it is really happening-lol

    The book I am reading and followed is not Carr but it is really excellent. Such was my enthusiasm I got told off, banned and re-instated for spamming. That is why I am not mentioning the book here. Please PM me if you want to know more.

    Fascinating, I think I know what you're referring to, congratulations on making it work and keep it up!!

  • Hi Cav- I think the Amazon price will probably in the end be about the same price of one pack of cigarettes.

    When we wrote it the publishers insisted that most people like a 'lot of book for their money' - perhaps they were wrong!

    Karen,

    We can all get things wrong...but I hasten to add that you are more experienced in the publishing department than I.

    My one observation would be that at 320 pages some readers may find that there is too much wading through and be put off. After all, the main thing they are looking to do is to move from being a smoker to not and if they don't see the 'wood for the trees' it may be the tipping point where they opt for another less dense set of guidance.

    I know that some have felt that Allen Carr's Easyway has been padded out to make a book and could actually stand at 15 or so pages.

    Cav

  • Karen,

    We can all get things wrong...but I hasten to add that you are more experienced in the publishing department than I.

    My one observation would be that at 320 pages some readers may find that there is too much wading through and be put off. After all, the main thing they are looking to do is to move from being a smoker to not and if they don't see the 'wood for the trees' it may be the tipping point where they opt for another less dense set of guidance.

    I know that some have felt that Allen Carr's Easyway has been padded out to make a book and could actually stand at 15 or so pages.

    Cav

    Good point, but half of the book is a programme to be taken one step at a time. There's help to do something different every day for 42 days. It's definitely not dense. People can do as much or as little as they like but those who've done it found it worked for them. I totally agree the main aim is to go from smoker to non-smoker, so I support anything that helps people do that.

  • Hi Karen - quick question if you don't mind (you may have already answered it but I got waylaid having a giggle about austin's, Cavs, CPs and Johns posts about russian brides :D)

    You have said (I think briefly) how your book differs to Alan Carr but how does it differ to Gillian Riley's approach. For me, whilst Alan Carr made sense, I find it a bit :confused: (not sure what word to use to explain what I mean)

    Gillian Riley on the other hand makes sense to me and I can relate to it better. She refers to nicotine addiction like 'pavlov's dogs' (classical conditioning). For example when he rang the bell the dogs salivated for food as that's the association they made with the bell. Like when we smoked most smokers 'light up' automatically in certain situations. She also explains the importance of giving ourselves choices, particulalry when recognising and dealing with the feeling of deprevation.

    Is your approach similar to this?

    I agree with Cav's comments about smokers wanting to become non smokers, I think we'd all like a magic cure but at the same time once people overcome the initial days/weeks I think they want to learn more about the addiction to smoking (if that makes sense). Perhaps people will follow your programme to quit initially and then re-read the book at a later stage in their quit, to put the meat on the bones - so to speak.

  • Hi Karen - quick question if you don't mind (you may have already answered it but I got waylaid having a giggle about austin's, Cavs, CPs and Johns posts about russian brides :D)

    You have said (I think briefly) how your book differs to Alan Carr but how does it differ to Gillian Riley's approach. For me, whilst Alan Carr made sense, I find it a bit :confused: (not sure what word to use to explain what I mean)

    Gillian Riley on the other hand makes sense to me and I can relate to it better. She refers to nicotine addiction like 'pavlov's dogs' (classical conditioning). For example when he rang the bell the dogs salivated for food as that's the association they made with the bell. Like when we smoked most smokers 'light up' automatically in certain situations. She also explains the importance of giving ourselves choices, particulalry when recognising and dealing with the feeling of deprevation.

    Is your approach similar to this?

    I agree with Cav's comments about smokers wanting to become non smokers, I think we'd all like a magic cure but at the same time once people overcome the initial days/weeks I think they want to learn more about the addiction to smoking (if that makes sense). Perhaps people will follow your programme to quit initially and then re-read the book at a later stage in their quit, to put the meat on the bones - so to speak.

    In simple terms our approach is more Gillian than Allen. Gillian Riley recognises the importance of environmental cues in triggering the urge to smoke. That's what Love Not Smoking tackles, using our Do Something Different method to avoid those cues. In other words, if you don't want to salivate when the bell rings make sure you're somewhere else when it goes off! It's about behaving differently. Allen Carr on the other hand emphasises changing your mindset, using cognitive reframing to view your addiction differently. Although many find this effective it does also require willpower and sustained effort, whereas a daily do something different programme doesn't. In fact it's fun!

  • Hi karen

    been reading your thread with interest and today had a nose at your book on amazon and read what was on there found it very good its amazing how as a smoker you dont even think about the habits/triggers that you just accept to smoke yet another ciggy :eek: im trying very hard not to come across as preaching as someone who doesnt smoke anymore (ive known quite afew exsmokers that are born again NONE SMOKERS they are the worst kind)to people that still do but since ive stopped ive read so much through mainly this site with the links and its just scary how when i do think back to how i used to think in relation to smoking

    thanks

    thinking of buying a couple of copies for some smokers that im close to but not sure if it will make any difference to there mindset :( as i know you have to want to give up before you can

    regards Carol

  • Hi karen

    been reading your thread with interest and today had a nose at your book on amazon and read what was on there found it very good its amazing how as a smoker you dont even think about the habits/triggers that you just accept to smoke yet another ciggy :eek: im trying very hard not to come across as preaching as someone who doesnt smoke anymore (ive known quite afew exsmokers that are born again NONE SMOKERS they are the worst kind)to people that still do but since ive stopped ive read so much through mainly this site with the links and its just scary how when i do think back to how i used to think in relation to smoking

    thanks

    thinking of buying a couple of copies for some smokers that im close to but not sure if it will make any difference to there mindset :( as i know you have to want to give up before you can

    regards Carol

    Thanks Carol - I'm glad you;ve beaten the habit and there's nothing wrong with banging on about it if it encourages others to give up too! You're so right that people need to be committed to giving up though, they can't do it half-heartedly. I think our method makes it easier once they have decided to though because it doesn't require lots of willpower - that's what people usually run out of!

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