Why it is so hard to quit?
The health
consequences and medical costs associated with cigarette smoking are well
established and research indicates increased morbidity and mortality from
cardiovascular diseases, various forms of cancer, and chronic obstructive lung
diseases in those who smoke. Despite knowledge of these adverse risks and
consequences, tobacco use remains the leading cause of preventable mortality in
the United States.
So, if it is so
clear tobacco smoking is dangerous, why we do not see massive quitting? That is
so, in spite of the huge and expensive efforts to get the smokers scared and make
the tobacco smoking expensive and less socially acceptable
The immediate
negative consequences of quitting cited by smokers include increased stress,
restlessness, irritability, anxiety, negative affect and cravings. A myriad of
strategies exist to help prepare smokers to quit and avoid relapse:
pharmacological products, motivational enhancement therapies, brief advice
therapy, alternative counseling modes (telephone, Internet and computer),
self-help, and individually tailored treatments. However, a recent Cochrane
review indicated that insufficient evidence exists to support the use of any
specific behavioral intervention for helping smokers who have successfully quit
for a short time to avoid relapse. Most interventions aimed at preventing
relapse typically focus on teaching new skills to cope with temptations.
However, these do not appear very effective or helpful in the long-term. The
review recommended focusing on supporting initial cessation attempts and
reducing associated physical and psychological negative consequences.
EFT - a different approach?
The most difficult
consequences of quitting cited by smokers include the craving urge and
situational triggers, such as smoking while drinking coffee and lighting up
when others light up. Strategies, which specifically neutralize these issues,
may be of great benefit. Approaches, which target both the cognitive (negative
thoughts) and somatic systems (cravings), are showing promise in this field.
Generally termed ‘energy psychology’ approaches, these self-help processes are
based on traditional exposure and response-prevention strategies belonging to
the cognitive therapies, and non-Western techniques such as tapping on acupressure
points. The most widely used energy psychology modality is Emotional Freedom
techniques (EFT).
EFT utilizes the
physical somatic activity of tapping with two fingers on acupressure points on
the face and body, while focusing cognitions on the psychological problem. This
type of exposure therapy appears to activate the amygdala, a part of the brain
linked to memory storage, threat responses such as flight, flight or freeze behaviors,
and emotions such as pleasure, anger and fear. Researchers at Harvard Medical
School, in a 10-year research program investigating the effects and mechanisms
of stimulating specific acupressure points for trauma related issues, found
that rubbing, tapping or holding pressure on these points sent de-activating
signals to the amygdala. By repeating
the techniques while continuing to focus the mind on the psychological problem,
the amygdala reduces its stress response, the hippocampus re-records the
problem/memory without the physiological anxiety symptoms, and the neural
pathways initially involved amend themselves so future confrontations with the
problem or memory no longer cause distress.
EFT was founded by
Gary Craig, a Stanford Engineer, Ordained Minister and Personal Performance
Coach. EFT is simply emotional acupuncture without the needles. Our bodies are
made up of subtle energies. When negative emotions are present, it is simply a
disruption of the bodies energy system. With EFT you stimulate certain meridian
points by tapping on them, and it tends to balance the energy flow in our body.
EFT is simple to learn, gentle and easy to use, can be used anywhere, only take
minutes, and has such great results.
Targeting Common Concerns
Despite the known
benefits of smoking cessation, people continue to have difficulty quitting
their smoking habit. What stands in their way are vital issues that EFT can
address.
1. Cigarettes as
Tranquilizers
Clients wishing to
quit smoking admit that they use cigarettes to avoid, numb or suppress a
variety of feelings that are uncomfortable. Some people use cigarettes to relax
and calm themselves, some use them for an energy boost, while still others use
them to feel safe or protected. When using EFT for smoking cessation,
investigating and addressing any underlying emotions that cause the person to
reach for cigarettes is essential. EFT can be aimed at any uncomfortable and unwanted
feelings (physical or emotional) or thoughts (imagination, memories, or
beliefs) including loneliness, emptiness, rejection, anger, fear, and
unworthiness. Once these underlying emotions are detected and treated with EFT,
a person’s cravings to smoke and numb or distract from these feelings is
reduced or eliminated.
2. Withdrawal
Symptoms
One of the biggest
fears clients share before beginning a quit smoking treatment is their fear of
painful or uncomfortable withdrawal symptoms; often based on prior failed
efforts at quitting that they experienced themselves or observed in others.
Frequently it is more helpful to interpret withdrawal symptoms as the body’s
way of expressing physical or emotional anxiety
about “giving up” the drugs and chemicals in cigarettes. The body
literally craves the drugs and nicotine, and war stories from friends who have
gone “cold turkey” abound. EFT can be used for each specific symptom as well as
for the fear of the future and what withdrawal may feel like.
3. Favorite Times
of Day to Smoke
When people quit on
their own, they can fail to acknowledge the intensity of physical and mental
associations they have with cigarettes. These associations are so powerful that
they can lead a person to sabotage and fail as early as the first few days of
quitting. Classic associations that must be addressed and treated are (a)
smoking while on the telephone, (b) smoking while in the car, (c) smoking after
a meal, (d) smoking during stressful times,
(e) smoking before going to bed or after sexual intercourse, (f.)
smoking in social situations and (g) smoking with a favorite drink such as
coffee or beer.
All of these
emotional links can be eliminated with EFT while stress in general is being
neutralized. Ex-smokers feel quite confident that they can handle formerly
difficult scenarios or times of day after learning the EFT procedure.
Practical Approach
Here are the EFT basic steps to Stop Smoking:
1. Write down all doubts, triggers, emotions, obstacles, and
concerns you have about quitting smoking? (I
doubt that I can quit smoking or quitting smoking is too stressful)
2. Evaluate the intensity level of each issue or emotion on
a 1 to 10 scale (10 being the most). (Doubt - 8, Stress - 7)
3. Set up the affirmation and reminder phrase
starting with the most intense issue first. (Affirmation - Even though I doubt I can quit smoking, I deeply and
completely accept myself, or Even though I think quitting smoking will be too
stressful, I deeply and completely accept myself).
4. Begin tapping lightly on the following meridian points on
one side of your body using your index finger and middle finger with either
hand, as you speak the phrases aloud.
* Karate chop (KC) - Side of the hand below the pinky finger
at the center of the fleshy part of your hand that you would use to karate
chop.
"Even though I
doubt I can quit smoking, I deeply and completely accept myself." (Repeat
3 times).
* Eye brow (EB) - Near the bridge of your nose just to the
side where the eyebrow begins.
“My doubts about
quitting smoking”
* Side of the eye
"I doubt I can
quit smoking"
* Below the eye (UE) - If you were looking straight ahead,
about an inch directly below your pupil on the bone at the bottom of your eye
socket.
"My doubts about
quitting smoking"
* Under the nose (UN) - Just under your nose about at the
halfway point between your nose and upper lip.
"Doubt I can quit
smoking"
* Middle of the chin (CH) - The middle of your chin under
your lower lip in the indention.
"All the other
things I have tried did not work"
* Under the collarbone (CB) - Just below your collarbone to
the side of your sternum in the indention (where the clavicle, sternum and
first rib meet).
"I really just
doubt I can quit smoking"
* Under the armpit
"My doubts about
quitting smoking"
* Top of the head (TH) - At the very top or crown of your
head.
"Doubt I can quit
smoking"
5. Take a deep breath.
6. Re-evaluate the intensity level of the issue using the 1
to 10 scale.
7. Tap a second round. You may continue tapping as many
rounds as you need to reduce the intensity level of the issue below a 3.
8. Move onto the next emotion or issue starting with the
Evaluation #2.
9. Once you have removed all of your doubts, fears,
concerns, and obstacles, you are ready to quit smoking.
10. For the first few weeks, use EFT at least three times
each day to deal with any emotions, or issues that come up.
Video Presentation
Well, even with the instructions easy and straightforward to
understand, it is hard to believe they can actually work, especially for the
hard-core smokers who have long history of the quitting failure. Therefore, the
first and the most important recommendation is even simpler than that – find a
professional certified therapist and try it first as supervised and guided
session. As soon as you will gain trust in the technique and will see practical
advantages, you might be switching to the self-application approach, which will
save you money and allow applying it whenever you need and wherever you want.
Here is the video presentation, which will help you to understand
the approaches and techniques:
Sources and Additional
Information:
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