How to Quit Smoking – 7 simple steps to stop smoking

Written by Matthew James


Finding a way to quit smoking sometimes seems likerepparttar search forrepparttar 129189 Holy Grail. However, achieving your aim doesn’t have to be fraught with stress and difficulty. Here are seven simple steps that you can take to stop smoking.

Step 1 – Overcoming cravings Being a smoker is like using crutches for so long that you thinkrepparttar 129190 crutches are a part of you and your own legs waste away, but when you stand on you own two feet again,repparttar 129191 strength soon returns. When people smoke more than half of what they breathe is fresh air - pulled throughrepparttar 129192 cigarette right down intorepparttar 129193 lungs. So if you feel any cravings you can instantly overcome them by taking three deep breaths. Whenever you do this you put more oxygen into your bloodstream. This means you can use deep breaths to changerepparttar 129194 way you feel instantly and give you power overrepparttar 129195 cravings.

Step 2 – Why do you want to quit smoking? Next, think now of allrepparttar 129196 reasons you don't like smoking, why it's bad and why you want to stop. Write downrepparttar 129197 key words on a piece of paper. For example, you get short of breath, it's dirty and your clothes smell, your breath smells and it's expensive, inconvenient and so on. Then, onrepparttar 129198 other side ofrepparttar 129199 paper, write down allrepparttar 129200 reasons why you'll feel good when you've succeeded in stopping. You'll feel healthier, your sense of taste and smell is enhanced, and your hair and clothes will smell fresher and so on. Whenever you need to, look at that piece of paper. Step 3 – Re-programme your thoughts Next, we are going to programme your mind to feel disgusted by cigarettes. I want you recall 4 times when you thought to yourself "I've got to quit", or that you felt disgusted about smoking. Maybe you just felt really unhealthy, or your doctor told you in a particular tone of voice 'You've got to quit' or somebody you know was badly affected by smoking. Take a moment now to come up with 4 different times that you felt that you have to quit or were disgusted by smoking.

Remember each of those times, one after another, as though they are happening now. I want you to keep going through those memories and make them as vivid as possible. See what you saw, hear what you heard, and feel how you felt. I want to take a few minutes now to keep going through those memories again and again, overlap each memory withrepparttar 129201 next until you are totally and utterly disgusted by cigarettes.

Step 4 – What arerepparttar 129202 consequences if you don’t stop smoking? It's also helpful to really consider for a moment whatrepparttar 129203 consequences are if you don't stop smoking now, if you just carry on and on. Imagine it, what will happen if you carry on smoking. What arerepparttar 129204 consequences?

Next, imagine how much better is your life going to be after you've stopped. Really imagine it is months from now and you successfully stopped. Cigarettes are a thing ofrepparttar 129205 past, keep that feeling with you, and imagine having it tomorrow, and forrepparttar 129206 rest of next week.

Step 5 – Breaking smoking associations Alsorepparttar 129207 human mind is very sensitive to associations, so it's very important that you have a clear out and remove all cigarettes from your environment. Move some ofrepparttar 129208 furniture in your house and at work. Smokers are accustomed to cigarettes in certain situations. So, for example, if you used to smoke onrepparttar 129209 telephone at work moverepparttar 129210 phone torepparttar 129211 other side ofrepparttar 129212 desk.

Are You a "Right-Fighter"?

Written by Dr. Shawn Byler


Do you find yourself struggling to "win" arguments? Do people ask you why you always have to be right? Does conflict you engage in typically end with you havingrepparttar last word, but no one feels good aboutrepparttar 129187 argument? Do arguments you engage in usually escalate to shouting and anger? If you have said yes to any of these questions, you are likely a right-fighter! What is a "Right-Fighter" A right-fighter is someone who struggles to win arguments, even if they doubt their own view. A right-fighter is someone who gets overly emotional or angry when people do not agree with them and their opinions or beliefs. A right-fighter is someone who insists on havingrepparttar 129188 last word in an argument or refuses to back down no matter what.

Challenges of Being a "Right-Fighter" 1) People who are right-fighters, (or those who are driven byrepparttar 129189 need to be right), have their value or worth literally attached torepparttar 129190 outcome of being right. On a very deep level, a right-fighter believes that if she is not agreed with then she is not valuable, lovable and/or worthy. The "right-fighter" desperately believes (unconsciously) that others must agree with her to feel ok about herself. Being a right-fighter causes you to depend upon others for your self-esteem and worth. 2) Right-Fighting is an acceptable form of violence or aggression. Becauserepparttar 129191 right-fighting pattern usually ends up one sided and includes a winner and a loser,repparttar 129192 effects are similar to those of physical abuse. Learned submission onrepparttar 129193 part ofrepparttar 129194 children and oftenrepparttar 129195 other parent/spouse is inevitable. "Right-Fighting" is in fact a form of emotional abuse. A right-fighter parent is particularly harmful to children becauserepparttar 129196 child is made to feel likerepparttar 129197 "loser" and that his or her opinions are not valid or important. Right-fighting is a direct reflection of low self-esteem. And unfortunatelyrepparttar 129198 low self-esteem of one stealsrepparttar 129199 development of strong self-esteem of others. Negative Outcomes of "Right-Fighting" Women ~ Loved ones around a right-fighting women experience consistent feelings of defeat and learn to seriously doubt their capabilities, lovability and value as a human. The result is often alienation.

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