Do you really want to give up smoking? If your answer 'yes' then you've just made the decision to be a non-smoker. There's actually not a lot of difference between being a smoker and a non-smoker, except swapping those smoking habits for more helpful ones and really behaving as if you are a non-smoker. From now on, every time you act like a smoker all you are doing is practicing getting better at failing to give up. Below are tips that can help make the difference.

HABITS

Habits can keep us fit and healthy in a way that seems completely natural. For instance, you probably don't think of the side of the road you drive on, or maybe how you get to school or work; you're just on automatic pilot. As a smoker, you are probably already very good at habits-and that's pretty good news. It means that with changes to the flight path of that automatic pilot and will power, you can be a non-smoker, and begin new habits (think of how easily you can drive on the opposite side of the road when you are on holiday). The flight path of a non-smoker makes them do something different than reaching for a cigarette. They don't miss a cigarette; they aren't denying themselves; they aren't even thinking about it!

QUIT TIPS

1. Be aware of what you do IMMEDIATELY BEFORE you want a cigarette, and change it

If it's going to the kitchen and putting the kettle on, then have a shower first. This is very important for your first cigarette of the day. When else would you want a cigarette? Sit somewhere different in your living room. Take a slightly different route to work. Go to the water cooler. Have coffee instead of tea. Let your mind know that things are changing at home, at work, and when you are out enjoying yourself. If alcohol is your trigger, perhaps avoid it for the first week. If you can't, try changing what you drink.

2. Change the taste in your mouth

Try slowly chewing gum, brushing your teeth or sipping tea. Really pay attention to each little action and how it feels. If you feel like eating, do it as if you are in slow motion. Notice how each mouthful particularly tastes and what the texture is. Stop as soon as you think you might be full, and this will also help you avoid putting on weight. You may even lose weight!

3. Think differently about cigarettes

Think of something you really don't like. Imagine it in your mind, how it looks, what the texture is like, how it tastes, how it smells and imagine putting it in your mouth! If it doesn't taste bad enough, then imagine it covered with something really disgusting, like spit! Imagine that. Then picture a cigarette in your mind. Give it the same qualities as the thing you dislike: the same taste, look, feel, smell and then imagine putting it in your mouth. Now let your shoulders drop down, relax your jaw and the muscles in your forehead. Imagine a huge relaxing whoosh, like a jet of water starting from the base of your spine, moving up through your back and up your shoulders to the base of your neck.

4. Think of a pink elephant (or anything else)

Our mind wants what we think about, so just aknowledge any smoking thoughts, then let them float away. Trying to fight them will serve to make them stronger. Our minds also read negatives as positive instructions (don't think of a pink elephant, for example), so avoid thinking of cigarettes or smoking in any form (such as how long it has been since you haven't had a cigarette), quickly changing the topic to something else.

5. Exercise

Statistically, those who do some exercise have a much higher success rate. Get a different vibe going by changing the way your body feels

6. Sit out cravings

Cravings quickly go if you let them pass (usually in about 3-4 mins). Everytime you sit one out your weaken that craving gremlin inside that makes so much noise

7. Purify

Increase the amount of water you drink to 8-10 glasses a day. This gets rid of the nicotine levels in your body up to a third quicker. Every time you take a sip, you can imagine your body cleansing itself.

8. Be a soldier

One is not an option, but if you do so, realise that just means that you have lost the battle. It's only if you have two that you start losing the war. Remember, acting like a smoker just gives you practice at failing to give up.

9. Act as if

This works for many things. As long as you act as if you are a non-smoker-even if your heart's not in it-you will be a non-smoker.

10. Reward yourself

Put the exact money away that you would have spent on smoking, and do something with it at the end of the month. It's a bit like being a kid but it's yours and you deserve it.

Don't be surprised when you change your habits if some other pretty good things start happening too. Our minds love to ramp up positive thoughts when they see something working.

If you feel you need more help to be a non-smoker, hypnosis has been found to be successful for many people in forming new non-smoking habits.

Copyright Wendy Sabel 2006