Dr. John J. Murphy Psychologist and Hypnotherapist |
Los Angeles Hypnosis and Hypnotherapy | Beverly Hills, CA |
Dr. John J. Murphy
Telephone: 310.729.4727
E-mail: Click Here
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Quitting smoking can be a challenge. But there are strategies and steps that can greatly minimize the cravings and anxieties that are often associated with quitting smoking. In my years as a therapist, I’ve found that there are three steps towards creating a permanent, lasting non-smoker. Having these three steps greatly increases your chances of not just quitting smoking, but remaining free from smoking for the rest of your long, healthy, natural life.
The number one rule I have for people who make an appointment to quit smoking is that that they must want to quit smoking. Not because their doctor told them so, or their boss/spouse/kids are nagging them but for personal, important reasons. One of the reasons my success rate is relatively high is because I will sometimes turn people away if I don’t think they really want to quit or if they aren’t 100% committed to being a non-smoker. If you are committed, if you want to stop smoking permanently, read on or click here to make an appointment. If you have a question, you can also click here to send me an e-mail.
I’ve found that these three steps are often essential ingredients for making the transition into a life free of cigarettes a smooth, easy journey. Let’s go over each step briefly, then we’ll look into how these steps are combined into an easy single session approach, a complete program for quitting smoking.
Look on the side of any nicotine replacement medication (such as Nicorette® or “the patch”) and you’ll see (often in fine print) “to be used in conjunction with a behavioral program.” This labeling even appears on TV commercials. Why? Because study after study has shown that such products, without a corresponding behavioral modification program, have a dismal track record. In fact, it’s an FDA requirement that such labeling exists. Think of a person who’s attempted to quit smoking by first going on the patch and then finished the patch, only to go back to nicotine six months later. Did the person go back to the patch or to smoking? Chances are that person goes back to the behavior of smoking every time. Now, don’t get me wrong, nicotine replacement medication can be an essential element of quitting smoking but it must be combined with behavioral modification. Hypnosis has been found to be a particularly effective behavioral modification program.
There has been lots of controversy in the smoking cessation community about whether or not to use nicotine replacement medication (i.e. the patch) in a quit smoking program. Besides being a hypnotist, I’m also a rather amateur statistician. Each time a person quits smoking in my program, I’ll follow-up after a month, three months, and often times, six months. I’ll also ask questions about exercise, smoking habits, and whether a person is also using nicotine replacement medication. When we sort folks into groups based upon their usage of the patch or behavioral modification, we get three groups: Group one: Just the medication alone: about a 15% success rate. After having three groups of people trying to quit smoking, I’ve found that while a behavioral program is essential, having both nicotine replacement and behavioral modification provides a significant boost in both short term and long term efficacy. So after eating some humble pie, I now strongly recommend you talk to your doctor about medication along with the hypnosis. A great feature in this full program is that I explain specifically the best medications to talk to your doctor to help you along this path. So while the medictation isn't essential, it can be very helpful.
For a few years, I’d have a few clients completely quit smoking and be amazed at how easy it was and how completely free they felt from any cigarette craving. But then, months later (usually at the 4 month mark), they start smoking. I’d ask “was there some unexplainable craving? Or a big moment of stress?” More often then not, the answer was a simple “no”; the cigarette was there and they couldn’t think of any reason to not do it. In fact, I found that the easier the program was for them, the more vulnerable they were to fall into this trap! What I’ve found is that in addition to making the cravings disappear, smokers need a complete identity change. Ask a non-smoker, “hey, if we were about to be hit by a meteor, and everyone on earth was gonna vanish in 20 minutes, would you have a cigarette?” If the answer is “yep,” that person is missing that crucial identity change. Chances are being a non-smoker for that person is going to be a greater struggle. That person might even start smoking if it feels like their own, personal world is going to end. How do we bring about this crucial identity change to avert this process? By a simple step that you’ll learn in the full program. It’s something you’ll do every day. It’s not difficult at all, but at the end of the day, even if you’re not thinking of any particular reason to not smoke, or if you have a lot of stress, it has shown time and time again to create that all-important identity change.
The first step is to go over the myths and truths of smoking cessation. Ever stop to wonder why nicotine, which is a known stimulant, is used so often to help people relax and calm down? This is a big paradox and talking about this leads into the hypnosis sequence. In this step, you’ll observe directly how hypnosis can work for you. Most people walk in somewhat skeptical, not sure if or even how they could be hypnotized. This is natural and not a problem. The beauty of this program is that you’ll see first hand how hypnosis can affect your thoughts and feelings within 20 minutes of starting. This occurs in three simple steps (I’m a big 3-step fan, for some reason): Step one: Think of a memory that, when you think about it, you feel negative (i.e. guilt, sad, anger, regret) but that you want to be free of this negative feeling. As you’ll see below, you’ll think of this memory before you come in. This is a deeper hypnosis session (about 30 minutes) to help create a solid identity change based upon your habits and your behaviors. This is where we use the survey you took about your reasons for wanting to be a non-smoker. We'll also mix techniques with the first, lighter hypnotherapy sequence. This will help create a permanent detachment to any pesky cravings about smoking that would otherwise get in the way of being a long-term ex-smoker.
So am I! Remember, my number one source of smokers eager to become non-smokers is from seeing clients not only throw away cigarettes for good but look and feel better than before. That’s why I include two approaches for preventing the weight gain that’s often associated with quitting cigarettes. First: A major reason weight gain even happens is that most smokers smoke to resolve stress and anxiety. Once they quit or go cold turkey, what happens? They’ve lost their top strategy for stress reduction. So what happens? It’s straight towards the fridge or the local fast food joint. That’s why the hypnosis session doesn’t just focus on removing the addictive urges but adds automatic replacement behaviors to resolve anxiety before it leads to those food cravings. That means you’re not only free from the cigarette cravings but the stress and anxiety that usually leads to these cravings just isn’t as strong anymore. Second: Part of the identity change is in seeing yourself as a fit, healthy individual. Many clients note they not only quit smoking but felt inspired to start walking, lifting weights, even joining a local rowing team. As part of our program, the identity change doesn’t just include becoming a non-smoker but feeling a greater connection and attachment towards a healthier, more active lifestyle. This is why many clients note a weight reduction two to three months after their quit date.
The session from start to finish is between 90 minutes and two hours. Plan for two hours.
If you sign up today, the cost for session is $400 total. That includes any ‘backup’ sessions if something happens in the future and you start smoking again.
The average final retail price of a pack of cigarettes in California is $4.35. That means that after just about 3 months, if you have a pack-a-day habit, you’ve already spent close to $400 on cigarettes. That means that if you start the smoking cessation program now, you’ll recoup the program cost within three months of finishing the second session. At that point, you’ll be saving the entire program cost every three months for the rest of your long, healthy, natural life! Every season of the year, you’ll have on average an extra 391 dollars and 50 cents to spend on your life, not filling the coffers of the tobacco industry!
Worried if the techniques will work for you? Concerned about being ‘hypnotize-able’ or ‘suggestible?’ Not sure if hypnosis is right for you? It’s only natural to have these concerns and worries. That’s why, with this program, you’ll only pay for the program at the end of the first session, after the hypnosis demonstration. That way, you’ll notice first-hand the difference in your feelings about the demonstration issue and experience first hand the effects of the hypnosis before you commit to the full program. If you truly want to quit smoking, if you have your own personal reasons contact me today and we can setup an appointment in less time then you think. Remember, we go through the entire perpetration the first session, so you'll notice a difference in how you feel -- and will truly feel like an ex-smoker -- by the end of the session. Click here to fill out a brief appointment form, or click here to send me an e-mail and you’re on you’re way to being a permanent non-smoker. Wishing you the best, |