Smoke-free environment

Description

Smoke-free environment

to start with something better

You have made one of the most important decisions of your life – to quit smoking – or rather, not to start smoking again. To help you carry out that decision, you have two audio files:

1. Help to quit smoking and 2. Help to remain smoke-free.

Practical instructions

Step 1: Start by setting the date when your smoke-free life will begin. It should be a date between 2 and 4 weeks in the future. We call this date F-day. F stands for freedom or liberation. Remember that this date does not mean that you ends smoke. Instead, it means that you begins the smoke-free life.

Step 2: Until F-day, you should do two things:

1. You should listen to programme 1 once a day. You can choose any time, but book the time in advance. Don't just do it when you have time, but schedule the training. 2. Continue smoking until F-day, but break your habits by smoking in a different way. For example, use your other hand or other fingers, smoke in different situations, etc.

When it comes to the number of cigarettes, you can choose between smoking the same number every day or increasing by one cigarette each day. Whichever you choose, it is important that you smoke the same number as you planned. This means that you should keep careful notes on how many cigarettes you have smoked.

Step 3: When the big day arrives, smoke as usual until the evening, but save the last two cigarettes of the day for a simple ceremony in the evening, a ceremony that will mark the start of your new smoke-free life. Feel free to invite others if you wish. The ceremony itself involves smoking the first cigarette with more puffs than usual and then immediately smoking the second (last) cigarette. You only have two minutes to try to smoke as much of that cigarette as possible. When two minutes have passed, stub it out. Make stubbing it out a symbol of quitting (feel free to take a photo too) and the start of your smoke-free life.

Step 4: Starting on F-day, you will practise on the second track, every day during the first week, every other day during the second week, and so on, until you are completely confident.

Additional measures

If the urge arises, there are several ways to deal with it. Apart from listening to the training programme, you can try the following:

-Drink water

-Breathe slowly and deeply

• Give yourself suggestions.

The latter may be of the type ”I am completely indifferent to smoking” or ”I can handle this well.” You can repeat this to yourself while relaxing or falling asleep, but also while awake. Repeat the sentences as formulas without thinking about the content. Do not doubt, but take it for granted that you will succeed.