How To Quit Smoking: Secrets For Success

Secrets to Success courtesy Celestine Chua – Creative Commons

There’s many benefits that can result from stopping smoking.  The powerful suggestions in the article below can be the information you need to reinforce your decision with action to make it a reality.  Read this partial list of known harmful chemicals in cigarettes, there are over 250, of which 69 cause cancer.

There Are No Straight Lines In Nature

Remember, there are no straight lines in nature.  Your path to success will have ups and downs but as Winston Churchill said, the secret to “success is going from failure to failure without loss of enthusiasm”.  You can do this!  Make a commitment to yourself.  Make a commitment that you will never stop trying.

Success is going from failure to failure without loss of enthusiasm. You CAN Quit Smoking http://does-hypnosis-work.org/hypnosis-to-quit-smoking-2/

Churchill courtesy of J. Russell & Sons [Public domain], via Wikimedia Commons

Rarely does success come without some setbacks along the way.  This is where hypnosis can be of the greatest benefit.  Willpower will only take you so far.  You can use hypnosis to help you accomplish not just stopping smoking but  also to increase your motivation to quit and your internal resolution that you will quit.

It’s easier to eliminate unwanted habits when we replace our bad habits with better habits.  You can use hypnosis to help you exercise, live a more balanced life, improve your performance in activities like running, golf, tennis, bowling, poker, etc. and many more.

Dr. Steve G. Jones is one of the most experienced clinical hypnotherapists in the country.  He has put his years of experience to practice in the Better Living With Hypnosis series.  He has over 200 hypnosis sessions available on all sorts of topics, and of course, he can help you stop smoking.  You can learn more about Better Living With Hypnosis here.

Hypnosis works best when used WITH not instead of, other stop smoking strategies.  Following is a list of tips to increase your stop smoking success.

Quit Smoking Secrets For Success

Remember, if any of these seem like something you know you should be doing but don’t really want to be doing (like for me it was eating more fresh produce), hypnosis can help modify your behavior so that you start to want the things you know are good for you.

  • Replace sweets with fresh produce to prevent gaining weight as you quit smoking. This will boost your health by enjoying some healthy produce while stopping weight gain in it’s tracks. It is normal for your body to crave food during the quitting process, and the best way to silent your cravings and stabilize your mood is to eat healthy snacks.
  • If you’re unable to quit cold turkey, use nicotine patches or gum. These products can be bought over the counter and give your body nicotine while you are breaking the habit. They are very helpful in reducing the withdrawal symptoms.
  • Don’t try to do it on your own. Ask for support and encouragement from your friends and family, letting them know you want to quit and letting them give you help. Joining a support group is another great idea. Having a talk with those who are sharing the same experience can help you through the process.
  • Protect your family’s health by quitting smoking. They are probably exposed to your secondhand smoke, and this can cause breathing and health problems. When you quit smoking, you decrease the amount of time that your loved ones are exposed to that dangerous second hand smoke. Quitting smoking will not only improve your health, but the health of your family and friends as well.
  • Make sure you tell your friends and family that you are quitting smoking. They can be there to help you quit. Using a good support system is beneficial when quitting. The chance of being successful in your quest to give up smoking will be increased significantly.
  • Reduce the amount of cigarettes you smoke. This is the first step in your journey on the way to quitting, and even cutting back a little can give you a boost of confidence and motivation. Avoid smoking when you first wake up. Another alternative is to smoke only part of a cigarette each smoking session.
  • If you want to stop smoking, you need to be okay with quitting more than once. Very few smokers are successful at quitting the first time they try. When you quit, try to remain smoke-free for the longest period of time that you possibly can. If you do smoke again, just try setting a new quit date. Quit for longer and longer periods of time each time. Eventually, you will become good at quitting and one time you will quit and never go back.
  • Thinking about the impacts that smoking has on your family can serve as a serious motivator to stop smoking. Statistics prove that one in five deaths in America are related to smoking. Do not allow yourself to become a statistic.
  • Create a mantra for yourself. Tell yourself that you won’t take one puff ever again. While it might seem fine to smoke an occasional cigarette, just one single puff can undo all your hard work completely. Before the urge hits, remind yourself of all the damage “just one” cigarette can do.
  • It is time to quit smoking. Don’t set a quitting date for sometime in the future, just make today your day to quit. Quitting smoking has immediate health effects, and starts to reduce the risk of developing some deadly medical conditions right away. Your family is also affected by your smoking, as secondhand smoke has shown to be deadly.
  • Try to maximize exercise and lifting during the course of the day. Once you have quit smoking, it will be easier to adopt a fitness program. Endurance and lung capacity will improve noticeably. Regular exercise will also ensure that you stave off any potential weight gain. The endorphins can help take a bit of the edge off the withdrawal symptoms, although their effect cannot compare to that of nicotine.
  • Instead of thinking that you “must” quit, think about wanting to quit. You will be able to quit smoking sooner and remain smoke-free, if you think positively about quitting. Remember how very valuable it will be in your life, and how the pros of quitting far outweigh the cons. Repeating these ideas to yourself will help you maintain your motivation and dedication.
  • Create a mantra based on the top reasons why you must quit. Every time you feel your resolve wavering, repeat those reasons aloud to yourself over and over until the craving passes. This is a strong way to take the physical and mental focus away from your nicotine withdrawal symptoms and put it on the things that are most important to you.

Likely you already know that smoking is bad for you. Even those benefits might not be enough for keeping you motivated, but these tips above may help. Use the tips you have found here when you feel like your resolve is fading or those cravings hit. Incorporate hypnosis into whatever stop smoking strategy you choose and you will be enjoying the benefits of being a non-smoker before you know it.

If you’d like to learn more how hypnosis can help you achieve more in all area’s of your life, subscribe to my newsletter.  Each week you’ll get tips and tricks to get the most out of your hypnosis, the latest scientific research showing the effectiveness of hypnosis, hypnosis in the news, and even once in awhile some funny hypnosis clips from movies and TV :)

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Skeptic courtesy CarbonNYC – Creative Commons

Benefits And Myths Of The Paleo Diet

The paleo diet has gained a strong popular following based on the need that people have to develop a nutritional pattern that fits their lifestyle, helps them lose weight and improve their overall health. According to proponents, the Paleo diet does all three of these.

The diet advocates that the users eat their foods as close to the natural state as possible, while still including cooking the food. A common description for this diet is called a Hunter-Gatherer diet because people are eating grass fed meats, vegetables, fruits, plants, nuts and seeds.

Paleo foodies will steer clear of processed sugars, and processed foods like bread, artificial chees, cold cuts, potato chips and sugary cereals. The most focussed users will also prohibit dairy, grains and legumes from the diet.

The types of foods have a low glycemic index and are gluten free. The low glycemic index will reduce the blood sugar spikes that you can experience from eating foods that quickly turn to glucose in the blood stream. These sugar spikes will increase the amount of insulin your body produces. Just 2 hours after eating a high carbohydrate meal you’ll experience a crash in your blood sugar and then fatigue.

This constant up and down of your blood sugar and stress on your pancreas will increase your risk for type 2 diabetes. One of the benefits of eating a Paleo type diet is a lower risk for type 2 diabetes.

The types of foods will also help you to lose weight more easily because you will reduce your sugar load, and subsequently your caloric intake. With this combination, you’ll experience a loss of weight that is unplanned. If you have more weight you’d like to take off, it will be time to start counting a few calories. But because the foods are very filling it will be easy to cut back and still stay full.

In a study published in the European Journal of Clinical Nutrition, researchers found that eating a paleolithic type diet would also reduce blood pressure measurements. High blood pressure is a condition that affects all your small blood vessels and will damage them – including small vessels in the kidneys, heart and peripheral vascular disease. (1)

Other studies have shown that eating a paleo type diet will also experience lower subcutaneous fat, lower C-reactive protein levels, lower blood pressure and greater sensitivity to insulin. (2) Most people are happier with less subcutaneous fat and weight loss. C-reactive proteins are responsible for increasing your risk for rheumatoid arthritis, lupus, vasculitis and other inflammatory diseases. Doctors will test for C-reactive proteins to determine if their anti-inflammatory medicines are working.

The Paleo diet has come under attack from some reporters in the general news but the information has been refuted by Dr. Loren Cordain, the researcher who has popularized the Paleo diet with his research and books. (3)

Eating this diet will also help to reduce the toxic load in your body and many find that their response to allergens is reduced. Often times this is because of the reduced gluten load in the body which will increase the response to allergies.

 

 

(1) European Journal of Clinical Nutrition: Metabolic and Physiologic Improvements from Consuming a Paleolithic Hunter-Gatherer Type Diet
http://www.marksdailyapple.com/paleo-diet-research/#axzz2vcFd0ix0

(2) Journal of Diabetes Science and Technology: The Beneficial Effects of a Paleolithic Diet on Type 2 diabetes and Other Risk Factors for Cardiovascular Disease
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787021/

(3) Facebook: Dr. Cordain’s Rebuttal to U.S. News and World Report top 20 Diets
https://www.facebook.com/notes/the-paleo-diet/dr-cordains-rebuttal-to-us-news-and-world-report-top-20-diets/10150212424887973

 

RESOURCES

University of Pittsburgh School of Medicine: Pros and cons of the Paleo Diet
http://www.upmc.com/services/sports-medicine/newsletter/pages/paleo-diet.aspx

 

MedlinePlus: C-Reactive Protein
http://www.nlm.nih.gov/medlineplus/ency/article/003356.htm
Mercola: Feast Like a Cavemand and Watch the Pounds Melt Away
http://articles.mercola.com/sites/articles/archive/2011/11/11/paleo-goes-mainstream-cbs-news-reports.aspx
Huffington Post: 6 Health Lessons From the Paleo Diet
http://www.huffingtonpost.com/2013/09/13/healthy-paleo-diet-tips_n_3900690.html
CNN: Paleo Diet Ranks Last on “best diets” list
http://www.cnn.com/2014/01/07/health/best-diets-ranked/
Scientific American: How to really Eat Like a Hunter-Gatherer
http://www.scientificamerican.com/article/why-paleo-diet-half-baked-how-hunter-gatherer-really-eat/

 

 

 

Effective Strategies In Relation To Insomnia Just For You

All I want… courtesy Michael Gil – Creative Commons

Anyone who has been dealing with insomnia will tell you that it can affect their well-being in a number of ways. If you are also dealing with the frustration of insomnia, there’s hope. Ignoring it night after night is not necessary. This article will give some great advice that will allow you to kick insomnia to the curb.

Insomnia Strategies For You

Warm Milk

About half an hour before heading to bed, warm up a glass of milk. Drinking it will calm your nervous system and allow your body to rest when you lay down in bed. The calcium in milk is particularly effective in targeting jumpy nerves, making it the perfect before bed drink.

Ban Electronics From The Bedroom

All of your computers and electronic toys need to be banned from the bedroom. You may be tempted to bring your electronics to bed, but they’ll keep you up at night. Leave them elsewhere and focus on sleep instead. Give your body time to relax.

Kill Caffeine Six Hours Before You Want To Go To Sleep

In some instances, insomnia is caused by underlying mental and physical issues; however, many instances of insomnia are caused by daily habits. Maybe your Starbucks habit is contributing to your sleepless nights. Caffeinated beverages are stimulants, so they can make falling to sleep more difficult. By adopting the habit of not drinking any caffeinated beverage six hours before bedtime, you are taking the first step towards a better night’s rest.

Avoid eating or drinking things that have caffeine in them when it is close to bedtime. To be on the safe side, you should do them no less than six hours before. Caffeine is a stimulant and it will keep you up for far longer than you would like, so drink decaffeinated versions of your favorites as bedtime approaches.

See Your Doctor

Visit your doctor if your insomnia is getting out of control so that he or she could prescribe you a drug that will improve your condition. Make sure to take drugs in moderation as taking too much will only hurt your chances of getting to bed and could prove harmful in the long run.

If you are getting up to use the bathroom all night long, talk to your doctor about getting your blood sugar tested. Those with diabetes often drink a lot during the day, and this can affect your sleep as you have to void all of that liquid during the night.

Change Your Sleep Position

Sleeping on your back can help you if you suffer from insomnia. Many people don’t consider the fact that the position they sleep in has everything to do with beating insomnia. Sleeping on your back helps our organs rest properly. If you choose not to sleep on your back, then you need to sleep on your right side, not your left and not on your stomach.

Valerian Root Can Help You Achieve REM Sleep

To better your sleep and allow your body to enter REM sleep, the time when your body rejuvenates, for a longer period, try valerian root. This herb has been used throughout Europe for centuries to fix sleeping problems in those who have insomnia. It has both sedative and muscle relaxing effects which can be hugely effective.

Avoid Sleeping Pills

You may feel like taking a sleeping pill, but you should avoid this because they are habit forming. Consult your doctor about this and ask him for help.

Exercise Regularly

Spend time each day exercising. Aerobic exercising should be done no less than 4 hours before your bedtime. If you wait until closer to your bedtime, you may cause more difficulty when trying to fall asleep. Early exercise can help to tire you out physically and make it easier for you to sleep when the time comes.

Exercise will help relieve tension that is built up during the day and you should be able to fall asleep at night. Make sure that you do your exercise in the morning or during the day. Exercise before bedtime is not a good idea because it stimulates your body and wakes it up.

Studies have shown that regular exercise during the day makes it easier for you to fall asleep. Try to exercise for about an hour on three or four days a week. Not only will you feel fit, you’ll be able to get more sleep as well.

Don’t Oversleep

When you are going to bed, try to set an alarm to wake you up at a reasonable hour. If you oversleep, you’ll have trouble getting to sleep the next night. This can create a downward spiral of less and less sleep. A good amount of sleep is between six and eight hours.

Create The Right Sleep Environment

Using a air purifier can often help those with breathing issues. It will clear the air of most allergens and dust mites that can bother you. As an added bonus, it also gives the rooms a clean, fresh smell. Most of them are very quiet or make a low soothing noise that is like white noise.

Concentrate on shutting out stressful thoughts at bedtime in order to get decent sleep. The hour before heading to bed, try to calm down and release your pent-up daily stress. Remember that you can worry again in the morning, if you must.

The Irony Of Alcohol

The effects of alcohol are funny as they can both sedate you and keep you up all night. While you may pass out quickly initially, you may also wake up feeling awful. On top of that, alcohol can cause you to become stimulated, totally reversing the sedative effects you felt at first.

Get Plenty of Vitamin D

Drink copious amounts of vitamin D during the day to help with your sleep. This vitamin will help your muscles relax and strengthen your bones during the night. This will also reduce the tension that is caused by lack of nutrition, which will make you feel more comfortable as the night wears on.

How To Incorporate Hypnosis Into Your Insomnia Strategy

If you’ve tried everything else for your insomnia, why not consider self-hypnosis? Talking yourself into a state of sleepiness can mean falling asleep much faster. You could also play recordings of a hypnotist which are geared to this purpose. The repetitive words in a calm voice should help you work around the insomnia.

Cognitive behavioral therapy and hypnosis are two techniques that may help you get the rest you need. A cognitive behavioral therapist can help you understand the reasons why you don’t sleep well. You will learn how to create a peaceful sleep environment and strategies for dealing with stress so you’re not so anxious at night.

Seek hypnosis treatment to help reduce the affects of insomnia and go to sleep faster. Hypnosis will get down to the bottom of your psychological side effects that could be causing your condition. Find a good doctor in your area that can perform this procedure to help combat the effects of insomnia.

You should now know enough about insomnia to start your fight against it. There is no need for insomnia to take over your daily life anymore. If you try one step and it doesn’t work, that doesn’t mean it’s time to give up. Try a variety of things until you find what works for you so that you can get the restful night’s of sleep you deserve.

If you’d like to learn more about self-hypnosis from a former skeptic, sign up for my newsletter here.  Each week I send a brief email with examples of hypnosis research from the news (important for natural skeptics like me) and short lessons on why hypnosis works.  Please click on the picture below to subscribe.

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The Top 3 Ab Exercises For Women

Many people believe that the sexiest part of a woman might be flat and sleek abs. To achieve those muscles without looking like Mr. Universe is really more simple than you might imagine. In the first place women don’t normally have enough testosterone in their body to develop large, bulky muscle. Instead, it is normal for them to develop lean muscle, improve strength and improve balance.

So how should women begin a program to develop those flat and sexy abs?

Continue reading The Top 3 Ab Exercises For Women