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The Tampa Tribune

Published: December 27, 2007

Hypnotherapist Marion Gwizdala of Tampa helped smokers snuff their unhealthy habit for more than 15 years. He had plenty of practice, too, having smoked his last cigarette several times over the decades.

He hasn't had a puff in a few years now, thanks to practicing the techniques he preaches.

"I like using personal affirmation," he says - replaying positive thoughts in his mind over and over again, such as, "I am a nonsmoker" and "I am a healthy person."

Gwizdala, who's no longer in the smoking cessation biz, recommends individual hypnosis by a professional counselor as an effective aid. His other tried-and-true suggestions:

•Approach quitting with a positive attitude. Believe that you will be successful. Hiding cigarettes "just in case" assumes you won't be, so don't do it.

•Set a quit date. Determine a day, no more than a week away, and observe it.

•Post and observe smoke-free zones. Make your home, workplace and car smoke-free for everyone. Obtain "Thank you for not smoking" signs from the American Cancer Society and post them. (And heed them yourself.)

•Learn to "urge surf." Urges to smoke will come in waves and last for as long as you focus on them or until they're satisfied. Be prepared by creating a pleasant thought in advance to replace the thought of smoking. Remember, the more the urge goes unsatisfied, the less intense and frequent it will become.

•Anticipate your triggers. Anticipate the feelings and events that trigger your desire to smoke. If you know, for instance, that talking on the telephone triggers smoking, you can take control by planning a substitute behavior in advance.

Penny Carnathan

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