If you are a smoker and would really like to break the habit, the QUIT FOR LIFE Programme is for you. Based on psychological research on the relationship between health, experience, and behaviour, it has been evaluated with large numbers of smokers in experimental trials. The Programme consists of two parts. Part One takes you from being a smoker to your first day as a non-smoker; this is the easy part. Part Two shows you how to remain a non-smoker permanently and requires more commitment. If you follow all the procedures described, however, you will have an excellent chance of becoming a permanent non-smoker.
It has been estimated that 500 million people worldwide will die as a direct result of their use of tobacco. The true figure could actually be much higher and it has been suggested that between 20% and 50% of all smokers will die as a direct result of their smoking habit. The most conservative estimates suggest that tobacco kills at least 431,000 people in the European Community, of whom 111,000 are UK residents. The true figure for the UK could be as high as 150,000 or even 200,000 deaths per year. The UK Government has set targets to reduce the number of smokers to 20% of the population by the year 2000. Much larger decreases could be achieved if the millions of smokers who would like to stop could be introduced to the kinds of methods described in this Programme.
Some indication of what can be achieved in bringing about significant change in the prevalence of smoking can be seen by looking at the example of New Zealand. In 1992, only 24% of the New Zealand adult population were current smokers. Seventeen years earlier, in 1975, 36% of the adult population were smoking. This is one ot the largest decreases anywhere in the world and, at 24%, the 1992 prevalence of smoking was one of the lowest in the world. Higher taxation, an advertising ban, and effective smoking cessation programmes all played a significant role in helping to reduce smoking.
As a psychologist and ex-smoker, I have worked for 15 years developing easier, more effective ways of helping smokers break the habit. This has brought me into contact with people from all backgrounds and occupations going through the process of change from smoker to non-smoker. Many clients have reported a great sense of personal satisfaction and control in achieving what had previously seemed impossible: giving up smoking. The different methods which are included are known to be effective, as QUIT FOR LIFE has been tried in various forms by tens of thousands of smokers and the results obtained are amongst the best on record. Figure 1 shows the dramatic reduction in consumption which has been obtained using this Programme.
As the graph shows, it should be possible for you to quit smoking in just a few days. Like thousands of smokers before you, you too will be able to stop smoking within a period of 7-10 days. Your consumption will be reduced each day until it reaches zero and any discomfort which you experience can be kept to the bare minimum. You will then be able to use the methods provided in Part Two of the book to maintain your non-smoking on a permanent basis. It is important that you do not skip any section of this book. Read it and listen to the accompanying audio cassette very carefully. If you follow the procedures as directed, day by day, you should be able to stop smoking permanently.
Nobody can predict which particular methods are likely to be the most successful for any given individual, as smokers show large differences in the way they respond to particular methods. By offering a wide range of different procedures, this Programme provides an excellent chance of success for the maximum number of people who attempt to follow it. And believe it or not, you can actuallly enjoy the experience of stopping smoking! You can learn a lot about yourself and the ability we all have to change the things we do. This habit of habits, smoking, which seems so difficult to change, can be brought under control easily and permanently once this systematic psychological programme has been applied.
In order to obtain the maximum benefit from this course, you must follow the instructions step by step until you reach your D-Day when you will be able to stop smoking forever. Do not skip any section of the Programme, however unneccessary it may seem to you. Every time you feel like smoking a cigarette, you should have one, but there are mental exercises to be performed each time that you smoke. These exercises provide you with the ammunition needed to destroy your smoking habit. They are very simple but highly effective when applied consistently and with commitment.
Before beginning QUIT FOR LIFE, there are some relevant factors which need to be taken into account:
As in all things, timing is of the essence. At certain times, event or circumstances preclude making such a major life change. For example, if you are in the process of changing your job, have recently been made redundant, are going through a separation or divorce, or suffering a bereavement, this is definitely not a suitable time to attempt to stop smoking. It takes a period of consolidated effort to be able to successfully stop smoking. You won't be able to manage the necessary effort if you are going through other major changes at the same time. If you are experiencing one of these more significant types of change, it would be better to wait until things settle down before embarking upon this Programme.
Another factor is the day of week when you begin the Programme. Experience suggests that it is highly desirable to make progress over the weekday period first, and then to tackle the weekend. For most people the weekend is different from Monday to Friday, and will need some special planning when you are in the middle of quitting smoking. The best day to begin the Programme is a Tuesday. All group sessions for QUIT FOR LIFE are arranged to start on a Tuesday, as by starting then you are able to reduce your cigarette consumption to manageable proportions by the weekend. You will also avoid the 'Monday Effect' which tends to present extra stress and hassle after the more leisurely days of Saturday and Sunday. Steer clear of weeks ending in long weekends and special occasions such as Christmas, New Year, festivals and holidays, because you need to stop when things are relatively normal and routine. That way you give yourself the best chance possible to quit smoking.
Your motivation is a major factor. As you will have noticed, a smoker's desire to stop tends to wax and wane but the best time is when you yourself really want to stop. Simply being persuaded, nagged, or cajoled to do so by another person is definitely not sufficient. You have to really want to stop smoking for yourself, not for anybody else. Of course, everybody who cares about you should want you to quit and should encourage and support you while you are doing so. But the essential point is that only you are able to make the conscious decision that now is the time and there will be no turning back.
As you work through the Programme, you will need to read one chapter in Part One of the book every day for five days. You will then be ready to start applying the methods over the following 24 hours. Follow the instructions and apply the methods described as systematically as you possibly can. Everything you need to completely eliminate smoking from your life permanently is contained in this Programme. All that is required from you is your personal commitment to it.
While stopping smoking should be your primary objective, the same techniques can be applied to other aspects of your health and lifestyle. After you have successfully stopped smoking, you may consider applying these same methods to other areas of your life where you feel you need to make changes, such as eating or drinking.
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