Quitting smoking can be very difficult, but it's a good decision for your health. If you've tried various ways to quit smoking and haven't been successful, you can try hypnosis for yourself. Some people respond well to hypnotic suggestions and others don't, but hypnosis can help you relax, manage anxiety, and quit smoking for good.
Step
Part 1 of 2: Doing Your Own Hypnosis Preparation
Step 1. Understand how hypnosis works
Unlike the myths that develop in society, hypnosis does not leave you out of consciousness, you cannot be forced to do something unwanted while you are in a state or phase of hypnosis.
- First, hypnosis will encourage your body to relax. Relaxation is often achieved with deep breathing and visualization exercises. If a trained hypnotherapist is there to help you, he or she may speak very softly and quietly to you. If you're doing hypnosis yourself, you may find it helpful to have a hypnosis CD or music to a calming rhythm.
- When you feel relaxed, hypnosis "deliver" statements and suggestions to help change your habits. The hypnosis phase is thought to make you more receptive to the suggestions given.
- Hypnosis helps you gain focus. When you are in hypnosis, ideally you will only focus on the goal you want to achieve. This more optimal focus can help you accept suggestions and prepare yourself to achieve the desired goals.
Step 2. Explore your inner state
Hypnosis can't make you do something you don't want to do. Hypnosis can't give you the "secret password" that makes you never want to smoke again. However, hypnosis can help you focus, concentrate, and change habits.
- Hypnosis is very effective for people who are easy to accept suggestions. If your personality is very anti-new ideas or changes, or if you find it difficult to shake off distrust, hypnosis may not be right for you.
- Hypnosis is entirely dependent on your own belief that this method or treatment will work. Hypnosis will only help you make the changes you really want to make. For self-hypnosis to help you, you must commit to quitting smoking.
Step 3. Find a quiet place or room to do self-hypnosis
Ideally, the place should be free of all distractions: no television, no cell phones, no other people. You should feel comfortable and relaxed in this place.
If you can, avoid lying in bed because there's a good chance you'll fall asleep instead of entering into a hypnotic phase. A comfortable chair or recliner may be more effective at keeping you relaxed but awake
Step 4. Make a reinforcing statement for yourself
Hypnosis may be more effective if your suggestions are direct statements, rather than abstract questions. Instead of asking yourself questions like “Why do I smoke?”, consider using statements like “Smoking is hurting me. I don't want to hurt myself. Write and save this list of statements.
- Try to make reasonable reinforcing statements. Statements such as “Quitting smoking would be easy” or “I will never smoke again” may not be very effective. Instead, consider a statement such as "I value my body and will not harm it by smoking."
- Reinforcing statements that use the language or theme of the current situation, such as "I don't want to smoke," may be more helpful to you because they keep your attention on what's happening right now.
Step 5. Understand that the effects of self-hypnosis may take time
Most people are not immediately trained with self-hypnosis. Even if the technique actually works for you, it may take some time for you to become fully comfortable practicing self-hypnosis. Just be patient and keep trying.
Step 6. Commit to being consistent
While some people are able to quit smoking after just one appointment with a clinical hypnotherapist, most people may need to go through several sessions for the technique to work. This is even more so if you are self-hypnosis, as you may need to experiment and practice before you can use it effectively.
Step 7. Understand when you need to see an expert
While many people find self-hypnosis useful in helping them quit smoking, it may not be true for everyone. Sometimes, it may help you to visit a trained clinical hypnotherapist even if self-hypnosis doesn't work for you.
The Indonesian Board of Hypnotherapy (IBH) has a list of certified professional hypnotherapists. It is highly recommended that you visit a professional hypnotherapist as clinical hypnosis requires training to be performed safely and effectively
Part 2 of 2: Doing Hypnosis Yourself
Step 1. Prepare yourself for self-hypnosis
Step into the private and quiet room you've chosen. Sit down and make yourself comfortable.
Avoid objects or things that can distract. Wear comfortable clothes, don't eat large meals beforehand, and schedule self-hypnosis at times where you know you're less likely to be disturbed. If you live with other people, ask them not to bother you for a while
Step 2. Focus your attention on one point in the room
This point is mainly a wall or ceiling where there are no distracting details. Take long, deep, slow breaths, inhale through your nostrils and exhale through your mouth.
Step 3. Think about feeling tired and heavy
Repeat silently that you want to close your eyes and want to relax. Close your eyes. Continue to do deep breaths.
Step 4. Relax your body
We often hold a lot of pressure in the body without us realizing it. Let your body relax completely, relax and feel heavy in the chair.
- Continue to breathe deeply, allowing your attention to focus on the movement of your chest, lungs, and diaphragm.
- If you're having trouble relaxing your body, keep on deep breathing and try not to focus too much on it. The more you focus on it, the more depressed you will feel.
Step 5. Recite the reinforcing statement to yourself
Say it in a soft, soothing voice when you make a reinforcing statement. Don't be rude or angry with yourself. Hypnosis is likely to be more successful if you have a positive attitude and think about this series of processes.
Step 6. Visualize a picture that represents your goal
This image should be positive and represent you in achieving your goals. Maybe you can visualize yourself running a marathon without gasping for air or maybe you can picture yourself surrounded by your friends and family who are proud of your accomplishments.
As you focus on this visualization, say reinforcing statements back to yourself. Continue this for about 30 seconds
Step 7. Return from the hypnosis phase
When you're done with your self-reinforcing statement, tell yourself that you're coming out of the relax phase. Your body becomes light and energized, and returns to the environment you are in. Count 1 to 5, then open your eyes. Stretch and take a few deep breaths.
Step 8. Repeat this process consistently
Ideally, this self-hypnosis can be done every day. If that's not possible, try to be consistent with your training sessions and do them at least a few times a week.
Step 9. Be patient with yourself
You may encounter some difficulties in the beginning. You may even find that this self-hypnosis technique is not effective for you to quit smoking. Be accepting of it and be kind to yourself, and don't focus on the negative.
Tips
- About 25% of people are not affected by hypnosis. If self-hypnosis or even clinical hypnosis doesn't work for you, you're not alone, and there's nothing wrong with you.
- If you are still having no success with self-hypnosis, it may be a good idea to see a professional hypnotherapist. He or she can instruct you on self-hypnosis techniques.
- Hypnosis is not a magical technique. You will not lose control of your thoughts. Hypnosis is most effective when performed by a trained clinical hypnotherapist.
