Here is an article which will help you quit smoking in 3 easy steps using 3 techniques – Mindfulness + NLP (Neuro-Linguistic Programming) + Force Field Analysis.
Though this article pertains to smoking – the same method can be used to cure yourself from any addiction.
How to Quit Smoking by Vikram Karve
They say that cigarette smoking is on the decline – though chewing tobacco seems to be on the rise.
In our younger days – most youth smoked cigarettes.
Nowadays – I observe that very few youngsters smoke cigarettes.
If you are one of the few who does smoke cigarettes – if you are a smoker – why don’t you quit smoking forever…?
If you have a friend or relative who is a smoker – why don’t you help him/her quit smoking forever…?
To help you quit smoking – I felt that it would be apt to post – once again – this “self-help” article I wrote 18 years ago in the year 2002 (when I quit smoking forever).
(The tips in this article will help you cure other addictions too – like chewing tobacco, drinking alcohol, drug addiction etc)
Yes – I quit smoking 18 years ago in the year 2002.
This article on HOW TO QUIT SMOKING is based on my personal experience – and I have revised and re-posted this article online many times in my blogs and elsewhere for the benefit of smokers who want to quit smoking.
Many smokers found these tips useful – and they have told me that reading this article helped them quit smoking.
It may be worthwhile to browse through it once again if you want to stop smoking permanently.
Even if you do not smoke – maybe – you can share this blog post to someone who smokes and wants to quit.
Do you smoke…?
Do you want to quit smoking…?
I was a smoker once – and it has been 18 years since I quit smoking forever.
Let me tell you how I quit smoking.
For me – Quitting Smoking was a three stage process:
- First – I learned the Art of Smoking.
- Then – I actually physically stopped Smoking.
- Finally – I made sure that I did not start Smoking again.
——————————————–
Read about it below and try it yourself.
This technique works – you can take my word for it.
Ever since I quit smoking 18 years ago – I have never even had the slightest desire to smoke a cigarette.
So – if you are a smoker – why don’t you quit smoking today…?
And – if your spouse, your colleagues or your friends are smokers – do pass on this article to them and help them stop smoking forever.
HOW TO QUIT SMOKING IN 3 SIMPLE STEPS by Vikram Karve
How to Quit Smoking in 3 Simple Steps
Step 1 – Learn “The Art of Smoking”
Step 2 – Stop Smoking (How to avoid withdrawal symptoms and tackle the day after you quit smoking)
Step 3 – How to Ensure that You Do Not Start Smoking Again.
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Part 1 – LEARN THE ART OF SMOKING
Do you want to quit smoking forever?
Then first you will have to master The Art of Smoking.
The first step towards quitting smoking is to learn how to enjoy smoking.
And in order to learn how to derive supreme enjoyment from smoking one must first learn the art of smoking.
Seems absurd – a paradox – isn’t it…?
I stopped smoking 18 years ago – and I know that I shall never smoke again.
Let me tell you how I quit smoking.
If you are a smoker, maybe you can benefit from my experience, or maybe you can pass this on to a smoker friend who wants to quit.
I got my clue from an apocryphal teaching story I read somewhere.
I reflected upon the story – carrying it my mind for a long time – until I fathomed the story’s inner depth and meaning.
A Seeker asks the Master:
“Can I smoke while meditating…?”
The Master scolds the Seeker angrily:
“NO…!!!”
Another Seeker then asks the Master:
“Can I meditate while smoking…?”
The Master looks at the Seeker knowingly and says:
“YES…!!!”
The Master realises that this Seeker is on the path to enlightenment.
This is the key – the first step – if you really want to stop smoking.
First – Learn to Meditate while Smoking.
Here’s how I did it.
One evening – I take one cigarette – just one – and I walk down to Marine Drive – and sit down on the parapet – at the southern tip near Nariman Point – in the cool sea breeze watching the sun being swallowed up by the Arabian Sea – crimson-yellow petals being thrown high up in the distant sky gradually devoured by the enveloping twilight.
Soon it is dark – quiet and tranquil – and I feel calm and relaxed.
I take out the cigarette from my pocket – and I hold the cigarette front of me.
I look at the cigarette lovingly – and I close my eyes.
Yes – you must close your eyes – it accentuates your other senses – and makes you more conscious of what’s going on inside you.
I hold the cigarette near my nose – and I breathe in the rich aroma of the tobacco – gently moving the cigarette as I take deep breaths – savouring the sweet fragrance of the tobacco tinged with the fresh scent of the paper and filter – until my olfactory system is truly and fully satiated.
I then put the filter between my lips – taste it – and suck in air deeply – through the unlighted cigarette.
It feels good.
I then open my eyes.
I light up the cigarette.
Then – I close my eyes – I get ready – and I take a deep drag – focusing on my breath as I inhale – allowing the smoke to permeate deep within me – infusing a sensation I cannot describe – and watching carefully with my inner eye as I exhale – slow, long and relaxing.
Is my system being energized or depleted – I do not know – but I continue my “unhurried meditative smoking” – eyes gently closed – my inner senses fully conscious, aware, observing attentively – till the cigarette is over.
I open my eyes – come out of my trance – and instinctively – I gulp in a huge amount of the fresh sea breeze and rinse my lungs and system.
As I walk back – I decide that this is how I shall smoke each and every cigarette from now on – “meditative mindful smoking” – the only way I shall smoke.
Most “smokers” haven’t learnt how to enjoy a smoke.
We keep puffing away every waking moment of their lives without even noticing it.
You grab a quick smoke in a hurry – you smoke when you are bored – you smoke while talking – you smoke while working – you smoke while doing some activity – you indulge in smoking and multitasking.
That is the real problem – “smoking and multitasking”.
You smoke unconsciously – cigarette after cigarette – without even realizing it.
Is it worth it … ?
Why smoke if you don’t enjoy it … ?
I decide.
Whenever I feel like smoking – I shall stop everything – and I shall prepare myself for a “meditative smoke”.
I will go to some quiet place where I can sit undisturbed, alone.
Yes – I must be alone when I smoke.
“Meditative Smoking” is a solitary activity.
When I smoke – I shall only smoke – no multitasking.
No more smoking with friends – or with tea or coffee.
No more smoking in the office feeling a guilt conscience that non-smokers don’t like it.
No more smoking at home with my wife nagging me.
No more hurried puffs – no more mindless unconscious smoking – only meditative, mindful, conscious smoking in glorious solitude, maintaining inner calm and tranquility – and total awareness.
I follow this religiously – and soon I discover that the number of cigarettes required to satisfy me have drastically reduced – and soon I am smoking only one cigarette a day – every evening – on Marine Drive – at sunset – just as I described it.
For me – smoking is a special occasion – requiring solitude and a congenial ambience – and if I cannot create the right atmosphere – both internally and externally – I shall not smoke.
When you have mastered something – it is time to let go – and move on.
One day – I feel I have mastered the “art of smoking”
I have derived all the enjoyment I wanted to from this activity of smoking .
I have reached a state of contentment and satiety.
It is time to let go.
At sunset – I go to my favourite place on Marine Drive – I enjoy my final meditative smoke – and I toss the cigarette butt into the sea.
It has been 18 years since that moment – and I haven’t had a smoke since – nor have I ever felt the urge or craving to smoke a cigarette.
I know I will never smoke again.
I have quit smoking forever.
Quitting smoking is easy.
You must ensure that you do not start smoking again.
You have to break the habit forever.
For this – it is best to use an NLP Technique like “Anchoring” combined with “Force Field Analysis” – which I have described in Part 2 and 3 below.
And – don’t worry about “withdrawal symptoms” – it is a myth.
Yes – “withdrawal symptoms” are a myth.
It is my personal experience that:
There are no such things as “withdrawal symptoms” when you stop smoking.
I am writing all about it in Part 2 below: THE DAY AFTER I QUIT SMOKING
———————
Part 2 – THE DAY AFTER I QUIT SMOKING
Here is the story of the day after I quit smoking.
One of the things that deters smokers from quitting decisively in one go is the fear of withdrawal symptoms.
This results in smokers resorting to half-baked remedies like gradual reduction, nicotine patches, low tar cigarettes, electric cigarettes and various other futile therapies.
In my opinion this exaggerated importance given to “withdrawal symptoms” is just a big myth – a ploy – an excuse – by addicts to avoid giving up smoking.
The so-called withdrawal symptoms are nothing but craving.
The best and most effective way of quitting smoking is to just stop smoking, totally, in one go, and then never to smoke again.
Don’t be afraid of the so-called “withdrawal symptoms” – you can easily tackle the craving.
You can take my word for it – I successfully did it and conquered the craving for smoking once and for all.
I have written earlier and described how I quit smoking.
I am sure you must have read it right here in my blog.
Now let me describe to you “the day after I quit smoking” – and banish the fear of “withdrawal symptoms” from your minds once and for all…!!!
I woke up early in the morning – at 5:30 AM as usual – made a cup of tea – and the moment I took a sip of the piping hot delicious tea – I felt the familiar crave for my first cigarette of the day.
I kept down the cup of tea – I made a note of the craving in my diary – I had a glass of hot water (quickly heated in the microwave oven) – I completed my ablutions – and I stepped out of my house.
I crossed the Maharshi Karve Road (Queens Road) – and I began a brisk walk-cum-jog around the verdant tranquil Oval Maidan – deeply rinsing my lungs with the pure refreshing morning air – which made me feel on top of the world.
The Clock on Mumbai University’s Rajabai Tower silhouetted against the calm bluish grey sky – was striking 6 AM – and I felt invigorated by the fresh cool air cleansing my lungs.
I had overcome my craving – and – I not smoked what used to be my first cigarette of the day.
I then went on my daily morning walk on Marine Drive all the way to Chowpatty and back to Land’s End at Nariman Point.
On my way back – I spotted my friends ‘N’ and ‘S’ across the road – beckoning me for our customary post-exercise tea and cigarette at the stall opposite Mantralaya.
I felt tempted – but my resolve was firm – so – I waved out to them – I looked away – and I ran towards my house.
They must have thought I had gone crazy – but it did not matter – I had avoided what used to be my second cigarette of the day.
I made a note of it my diary – as I would do the entire day of all the stimuli that triggered in me the urge to smoke – what I would call my “smoking anchors”.
“Smoking Anchors” could be anything, internal and external, tangible or intangible – people, situations, events, feelings, smells, emotions, tendencies, moods, foods, social or organizational trends, practices, norms, peer pressure etc.
It was most important as to how I tackled and triumphed over these stimuli which created the smoking craving in me.
I had to overcome my “smoking anchors”.
After breakfast – I did not drink my usual cup of coffee – a strong “smoking anchor” which triggered in me a desperate desire to smoke.
I drank a glass of bland milk instead of my customary cup of coffee – thereby averting what used to be my third cigarette of the day.
Yes – I had not smoked my third cigarette of the day.
It was 9 AM.
I walked to work.
I hadn’t smoked a single cigarette since morning
(normally – I would have smoked 3 cigarettes in the morning by 9 AM)
It was a long day ahead – and I had to be cognizant – observe myself inwardly – and devise strategies to tackle situations that elicited craving for smoking – recognize and neutralize my “smoking anchors” – so to speak.
“Anchoring” is a naturally occurring phenomenon – a natural process that usually occurs without our awareness.
An “anchor” is any representation in the human nervous system that triggers any other representation.
“Anchors” can operate in any representational system (sight, sound, feeling, sensation, smell, taste).
You create an “anchor” when you unconsciously set up a stimulus response pattern.
Response (smoking) becomes associated with (anchored to) some stimulus – in such a way that – perception of the stimulus (the anchor) leads by reflex to the anchored response (smoking) occurring.
Repeated stimulus–response action reinforces anchors – and this is a vicious circle – especially in the context of “smoking anchors”.
The trick is to identify your “smoking anchors” – become conscious of these anchors – and ensure you do not activate them.
The moment I reached office – I saw my colleague ‘B’ eagerly waiting for me – as he did every day.
Actually – he was eagerly waiting to “bum” a cigarette from me – for his first smoke of the day.
“I smoke only other people’s cigarettes” – this was his motto…!!!
I politely told him I had quit smoking – and I told him to look for a cigarette elsewhere.
He looked at me in disbelief – he taunted, jeered and badgered me a bit – but when I stood firm – he disappeared.
I had avoided what would have been my fourth cigarette of the day…!!!
I removed my ashtray from my office.
I declared the entire place a “no-smoking zone” – and put up signs to that effect.
The working day began.
It was a tough and stressful working day.
I was tired – when my boss called me across – and he offered me a cigarette.
I looked at the cigarette pack hungrily – full of yearning – tempted – overcome by a strong craving – desperate to have just that “one” cigarette.
Nothing like a “refreshing” smoke to drive my blues away and revitalize me – the “panacea” to my “stressed-out” state!
It was now or never…!!!
I politely excused myself on the pretext of going to the toilet – but I rushed out into the open and took a brisk walk – deep breathing and rinsing my lungs with fresh air.
By the time I returned – I had lost the craving to smoke.
I realized – like during my walk around the Oval early in the morning – that physical exercise is probably the best antidote to craving for smoking.
Also – I had avoided what would have been my fifth cigarette of the day.
Now – I am going to stop counting…!
People may think I am crazy – but even now – I rush out of my office once in a while to take a brisk walk in the open whenever I feel like smoking.
Not only do I lose the craving for a smoke – but I feel de-stressed and invigorated as well.
Once I rushed into a “no-smoking” cinema – when I desperately felt like a smoke while strolling in the evening.
Often – after dinner – when I used to feel like a smoke – I rushed into the Oxford Bookstore next door – for a long leisurely browse till my tobacco craving dissipated.
And – of course – if you are serious about quitting smoking – you will have to change your lifestyle, your activities – and maybe – you may have to change even some your smoker friends.
Always try to be with like-minded people – who you would like to emulate.
If you want to quit smoking – try to be in the company of non-smokers.
It was simple after that – but my diary for that defining day makes interesting reading of my “smoking anchors” – saunf or supari or paan after lunch – afternoon tea – the company of smokers – all these were “smoking anchors” which created a craving for a cigarette – besides things like paan, coffee, work stress et al
Yes – for some – even “stress” is a “smoking anchor”.
I had managed to overcome all my “smoking anchors” throughout the day.
But – the crucial test came in the evening.
My dear friend ‘A’ landed up at my house for a drink.
Now – ‘A’ is a guy who does not smoke at home in front of his wife and kids.
(I am sure his wife knows that he smokes – since a husband cannot keep secrets from his wife – especially “minor” vices…)
So – since ‘A’ does not smoke in his own home – he makes up by smoking away to glory – in other people’s houses.
But mind you – he does not bum cigarettes – in fact he gets a full pack of cigarettes – and he generously leaves the remaining cigarettes behind for the host (since he cannot take them home – or his wife will discover his “secret” – that he is a heavy smoker).
We poured out a “Rum–Pani” (Rum and Water) each – we clinked our glasses – we said “cheers” – and we sipped the nectar-like Rum.
My friend ‘A’ lit a cigarette.
Then – he offered the cigarette pack to me.
It was the end of a hot, humid and tiring day.
The fortifying “Rum–Pani” beverage had induced a heavenly ambrosial sensation – which permeated throughout the body.
What better way to synergize the enjoyment than to smoke a cigarette along with the drink – and enhance the pleasure to sheer bliss…!!!
Till that moment – for me – “Drinking Alcohol” and “Smoking Tobacco” were inextricably intertwined.
For me – smoking and drinking complemented and accentuated each other – and gave me the ultimate supreme pleasure.
I enjoyed my smoke the most along with my favourite “Rum–Pani” drink.
I realized that “Drinking” was my strongest “Smoking Anchor”.
Yes – “Alcohol” was my strongest “Smoking Anchor” – because – drinking alcohol triggered in me a strong urge to smoke tobacco.
I realised that if I had to quit smoking permanently – I would have to give up drinking alcohol forever.
So – that is what I did.
At this defining moment of my life – I quit drinking forever.
It’s been more than 18 years now – and – I do not smoke and I do not drink.
I will never smoke again – I have quit smoking forever.
I may be tempted – but I know I can overcome the urge – for I have mastered the art of taking charge of my “smoking anchors”.
And from time to time – I shall look at my old diary to remember and cherish that cardinal day of my life – “the day after I quit smoking”
Dear Reader – I did not experience any withdrawal symptoms.
I am sure you will not experience any withdrawal symptoms too.
So – just Quit Smoking today and make it a day to remember.
But – what will you do if you get the urge to smoke again…?
How will you ensure that you do not start smoking again…?
How will you avoid the desire, the craving, to have a smoke…?
Simple.
Use FORCE FIELD ANALYSIS.
Now – Read Part 3 – and – make sure you give up smoking forever and never start smoking again.
——————————
Part 3 – HOW TO NEVER START SMOKING AGAIN
Force Field Analysis provides a framework for looking at the factors or forces that influence a situation or activity.
“Restraining forces” are those which inhibit or discourage the occurrence of a particular activity.
“Driving forces” are those which promote, facilitate and encourage the occurrence of the same activity.
Let’s sayDriving Forces are positive anchors and Restraining Forces are negative anchors (similar to the anchors in NLP which we saw in Part 2 above).
Let’s take the case of smoking.
Sit down – close your eyes – and introspect.
Can you identify the stimuli, the triggers, and the situations, the driving forces, which create in you the desire and give rise to the urge to smoke…?
These driving forces that create in you a desire to smoke can be anything – internal or external, tangible or intangible – people, situations, events, parties, tendencies, moods, alcohol, foods, social or organizational trends, practices, norms, customs, traditions, peer pressure, stress, lack of self-esteem, low self-confidence etc.
Make a list of “driving forces” that urge you to smoke.
Then – make a list of “restraining forces” that discourage or inhibit you from smoking.
Compare the two lists.
Now all you have to do is to make sure the “restraining forces” (that discourage you from smoking) overpower the the “driving forces” (that create in you the desire to smoke).
Yes – make sure your smoking “restraining forces” overpower your smoking “driving forces”.
Yes – all you have to do to quit smoking is to:
- Strengthen the “restraining forces”
- Mitigate and weaken the “driving forces”
and – most importantly – where possible:
- Change the direction of some “driving forces” and convert them into “restraining forces” – this can be done by using techniques from concepts like NLP, 4T etc or, best of all, your own improvised techniques.
Learn how to tactfully and effectively avoid smoking.
Suppose your friends try to force you to smoke.
Suppose your friends taunt you – saying that you are a sissy, spoil sport, killjoy etc.
Then – you must simply say:
“Excuse me – but I really must go…” – and then – you must leave the place immediately.
Always be with “like-minded” people whom you want to emulate.
Remember what Epictetus said:
If you want to do something – make a habit of it.
If you don’t want to do something – refrain from doing it.
I have also read somewhere:
If want to be happily married – remain in the company of happily married people.
Similarly:
If you want to stop smoking – try to be in the company of non-smokers.
Also:
You must avoid situations which create a craving for smoking.
Do something else “in lieu” of smoking.
Substitute smoking with healthy activities like physical exercise, recreation and creative hobbies – do these activities when you feel like smoking.
Change your lifestyle – change your friends – and your activities – if they tempt you to smoke.
First – Identify your Smoking “Driving Forces”
Yes – identify your smoking stimuli, triggers, situations, people and anchors, internal and external, tangible and intangible – identify your smoking “driving forces” that create in you the urge to have a smoke and facilitate smoking.
Then – Identify your Smoking “Restraining Forces” as well
Mitigate these smoking triggers by improvising force field analysis as it suits you best.
Make sure that your smoking “restraining forces” overpower your smoking “driving forces”.
Also – always try to be in places where smoking is not allowed – and be with individuals who do not smoke.
Force Field Analysis works for me.
I am sure Force Field Analysis Technique will work for you too.
If you are a smoker – I hope this blog post of mine will help you quit smoking.
If you are not a smoker – but know a smoker who wants to quit – please send the url link of this article to him or her – and help them quit smoking.
Smoking Kills.
Why not quit smoking today…?
If you are a non-smoker – please send the link of this article to a smoker – and help the smoker quit smoking forever.
And do use this 3 step technique to cure other addictions as well.
VIKRAM KARVE
Copyright © Vikram Karve
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Disclaimer:
- This is based on my personal experience. It may or may not work for you. So please do due diligence before trying out this technique.
- All stories in this blog are a work of fiction. Events, Places, Settings and Incidents narrated in the stories are a figment of my imagination. The characters do not exist and are purely imaginary. Any resemblance to persons, living or dead, is purely coincidental.
Copyright Notice:
No part of this Blog may be reproduced or utilized in any form or by any means, electronic or mechanical including photocopying or by any information storage and retrieval system, without permission in writing from the Blog Author Vikram Karve who holds the copyright.
Copyright © Vikram Karve (all rights reserved)
Links to my source blog posts in my Blog Academic and Creative Writing Journal Vikram Karve and other Writing Blogs: https://karve.wordpress.com/2017/08/02/how-to-quit-smoking-in-3-simple-steps-without-withdrawal-symptoms/and http://karvediat.blogspot.in/2016/03/no-smoking-day-blog-post-how-to-quit.html
Link to my original post in my Blog Academic and Creative Writing Journal Vikram Karve: http://karvediat.blogspot.in/2016/03/no-smoking-day-blog-post-how-to-quit.html
This article was first written by me Vikram Karve in Dec 2002 for an in-house journal and Posted Online by me Vikram Karve a number of times on my blogs since January 2004 including at urls http://creative.sulekha.com/how-i-quit-smoking-by-vikram-karve_133850_blog and http://health.sulekha.com/do-you-want-to-quit-smoking_545144_blog and http://karvediat.blogspot.in/2014/05/quit-smoking-on-world-no-tobacco-day.html andhttp://karvediat.blogspot.in/2015/05/world-no-tobacco-day-how-to-stop.html and http://karvediat.blogspot.in/2016/05/world-no-tobacco-day-blog-post-how-to.html and https://karve.wordpress.com/2018/05/31/world-no-tobacco-day-article-how-to-quit-smoking/ and https://karve.wordpress.com/2019/05/30/how-to-quit-smoking-world-no-tobacco-day-blog-post/ and https://karve.wordpress.com/2019/10/03/smoking-kills-how-to-quit-smoking/ etc
Vikram Karve 
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