It’s Stoptober – Are you motivated to stop smoking?

Every October the Government launches its Stoptober campaign to encourage people to give up smoking.   Research has shown that people who stop smoking during October and manage to stay off the habit permanently could gain an extra week of life for every month they are smoke free.  Some more immediate health benefits:

  • After 8 hours – nicotine and carbon monoxide levels in blood reduce by half and oxygen levels return to normal
  • After 24 hours – carbon monoxide eliminated from body. Lungs start to clear out mucus and other smoking debris
  • After 48 hours – No nicotine left in the body. Ability to taste and smell improved
  • After 72 hours – breathing becomes easier, bronchial tubes begin to relax and energy levels increase
  • After 3-9 Months – Lung function improved by up to 10%
  • After 5 Years – Risk of heart attack falls to about half that of a smoker
  • After 10 Years the risk of lung cancer falls to half that of a smoker

Various research studies have shown the effectiveness of using hypnosis to stop smoking*.  Reported success using hypnosis ranges from 81% to 90.6% in these studies.  The Australian Stoptober site states that hypnosis is the 2nd most effective way to make someone stop smoking.  The most effective is a heart attack.

I don’t accept every client who contacts me for help stopping smoking.  I only work with those who are really motivated.  No therapist can guarantee success but the chance of success is far greater if you are well motivated.

Contact me if you want to discuss how I could help you pat@roystonhypnotherapy.co.uk .

If you sign up via the official Stoptober website you will receive free support tools.  Visit https://stoptober.smokefree.nhs.uk/registration-c

* http://www.answers.com/Q/What_are_the_statistics_on_the_effectiveness_of_hypnosis

Stoptober is the month to stop smoking

1st October is the start of the NHS month long campaign to encourage people to give up smoking.

I have worked with a number of clients who wanted to stop smoking but I don’t take on every smoker who asks for my help.  First I want to know first how motivated they are to quit.  If they are already feeling some of the health effects of smoking, such as breathing problems, high blood pressure or strokes then I know that they are ready to commit.  Finances are another great motivator and, for women, the effects on their appearance can be very powerful.

So, if you are thinking about stopping smoking, start by reviewing your reasons and measure how strong that motivation is on a scale of 0 to 10.  The clearer you are about your reasons the more likely you are to succeed.

Once you have decided, tell a friend or someone you trust that you are going to stop.  Ask them to check how you are doing on a regular basis.  Making your decision public is another indicator of success.

Finally, think about whether you need any support.  Many chemists offer resources and programmes to help people stop smoking.  During October, the NHS Stoptober website is offering a support pack, a mobile app, text and email support.  Just go to https://stoptober.smokefree.nhs.uk/

 

Lack of Exercise More Harmful Than Smoking?

A new report published in the Lancet today, 18 July, has concluded that a lack of exercise is now causing as many deaths across the world  as smoking.  The team of researchers was drawn from centres across the world.   They concluded that about one third of adults are not getting enough exercise and this causes about 5.3m deaths a year.

Dr I-Min Lee who co-authored the report said that “Being inactive increases your risk of developing chronic diseases”, these include heart disease, Type 2 diabetes, stroke and certain types of cancer.  This does not mean that it is ok to smoke as long as you exercise.  It is important to maintain a healthy lifestyle by not smoking, eating a balanced diet, maintaining a healthy weight and taking exercise.

So how much is enough exercise?   The Report recommends that adults do 150 minutes of moderate exercise a week.  You don’t have to do this all in one session, in fact it’s better to spread it over the week in manageable amounts. And you don’t have to go to the gym, you could try brisk walking, cycling or gardening.  It’s whatever would fit into your daily routine.

Start off by setting yourself a target for the week that you know you can achieve and then schedule the time into your diary.  Next remove any obstacles to you achieving your target.  Get the trainers and the gym kit out of the wardrobe and leave them somewhere handy.  You want to get into the habit of taking exercise so that it just becomes part of what you do.

Finally make a commitment to yourself or, even better, to someone else that you are going to do this.  Remember physical activity improves your physical, emotional and mental health.

Hypnotherapy – the last resort?

How many people consider hypnotherapy as the last resort treatment for dealing with their issues?  They may start with trying to sort out their issue for themselves and then, if that doesn’t work, they might go and see the doctor.  If that isn’t the answer, they may get sent for cognitive behaviour therapy or counselling.  If all of that doesn’t work, they may finally think about hypnotherapy.
However, a study by American Health Magazine in 2007 reported the following findings:
  •  Psychoanalysis: 38% recovery after 600 sessions
  •  Behaviour Therapy:  72% recovery after 22 sessions
  • Hypnotherapy: 93% recovery after 6 sessions
No therapist can guarantee success but these are compelling results.  As the magazine article ( http://bit.ly/ze9Nbi )points out “Hypnosis is a special form of communication to the subconscious mind where habits are established and memory is stored…The hypnotherapist helps you connect with your subconscious mind, which puts YOU in control of your subconscious mind – the most powerful and empowering aspect of your brain.”
A recent BBC Horizon programme, ‘Out of Control?’, confirmed that our subconscious minds are influencing our decisions on issues from what you eat to who you fall in love with http://www.bbc.co.uk/programmes/b01dlglq  Over 90% of our actions everyday are controlled by our subconscious minds so it makes sense that a therapy that harnesses the subconscious would be very useful.
So, if you are having problems with weight, smoking, an unwanted habit or something else, think about hypnotherapy.

No Smoking Day – 14 March 2012

Did you decide to give up smoking at New Year?  Or have you been waiting for National No Smoking Day? 
 
Whenever you decide to stop it is important to be well motivated.  The first question that I ask new clients who ask me about quitting smoking is ‘Why is it important to you to stop now?’  If they don’t know or if it’s to please somebody else I tell them to go away and think about it some more.
So, what’s your motivation to stop – is it your health, your family or your wallet?  If it’s about your health or your family, there’s lots of good news – you could live up to 15% longer!
·         After 20 minutes without a cigarette, your blood pressure and pulse both return to normal.
·         After 24 hours carbon monoxide leaves your body and the lungs start to clear.
·         After 3 months your circulation improves, so walking and exercise get much easier.
·         After 1 year your risk of heart attack falls to about half that of a smoker.
·         After 5 years your body will have repaired 95% of the effects of smoking.
·         After 10 years your risk of lung cancer falls to about half that of a smoker.
·         After 15 years your risk of heart attack falls to that of someone who has never smoked.

If it’s about your finances there’s more good news.  If you smoke 20 cigarettes a day at an average cost of £6 per pack, that’s a monthly saving of about £180 or an annual saving of £2190!  

There are lots of products available to help you to quit smoking.  Hypnotherapy can be used by itself or alongside other treatments and has been shown to be very effective.

For more information about No Smoking Day see http://www.nosmokingday.org.uk/

Good Resolutions

 Good Resolutions

What have you decided to change in your life in 2012?  Is it something you want to stop doing – smoking, drinking too much, over eating?  Or is it something you want to do more of – relaxing, exercising, learning a new skill?  
It’s good to have a goal for positive change and remember, if the road to hell is paved with good intentions, the road to heaven is paved with commitment and good planning.  So, whatever you’ve decided to do, here are some tips for making it happen.
Step 1 Know what you want to have happen
  • Close your eyes and visualise what you want. State it in the positive eg “I want to be a size 12”, “I want to breathe easily”, “I want to spend two hours a week exercising”.
  • What will you see, hear and feel when you achieve your goal?
  • When do you want to achieve it by? eg a specific date or special occasion.
Step 2 Plan how you are going to get there
  • What resources do you already have? What resources do you need?
  • What options do you have to help you achieve your goal?
  • Do you need any advice or support?
  • What actions are you going to take?
  • What obstacles might you experience? How might you overcome them?
Step 3 Make a commitment
  • Tell someone else what you are going to do or
  • Join a group with the same goals
Step 4 Work the plan
  • If you move off of the plan one day, forgive yourself and start again
Step 5 Enjoy your achievements!
 
Good Luck and Happy New Year