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 On the day of your appointment:
Stop smoking at least two hours prior to your appointment. We want you to arrive craving cigarettes so that the therapy is confirmed on-site by the sudden loss of desire to smoke.
When you smoke your last cigarette, make note of the time, the date, the place. You are ending a relationship; try and accept the idea that you are now a non-smoker.
In the days leading up to your appointment:
Change your brand. If you smoke menthol, switch to regular. If you smoke Camels, switch to generic.
Smoke each cigarette consciously. Don't smoke while distracted (at the computer, while talking on the phone, or driving).
When you smoke, imagine negative consequences associated with smoking, such as the smell, the discoloration to your teeth, the harm to your health.
Do not allow your mind to marinate on thoughts like "I'm going to miss cigarettes so much!" With every cigarette, say to yourself, "I am almost a non-smoker and I'm so glad."
Imagine how good it will feel to tell family and friends that you finally stopped smoking for good.
Rehearse what you will say when offered a cigarette at a social gathering..."no thanks I am a non smoker!!"
Visualize yourself happy and healthy without cigarettes, smelling fresh and clean, and having an enhanced sense of smell and taste.
Identify and write down your personal incentives for quitting, focus and remind yourself of these as often as possible. Bring this list with you to your appointment.
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