Smoking triggers can increase stress and weaken resolve. Triggers haunt the newly quit and sneak up on long time nonsmokers. You can prevent triggers from leading to relapse by being prepared. When a trigger strikes, repeating a personal quit mantra can help you feel focused and strenghten your commitment to keep your quit.
Smoking thoughts and negative self talk also sabotage your quit. Repeating your mantra can change those addictive thought patterns from "I can't" to "I was born to do this!"
So what is a mantra? It is a positive phrase, motivating statement or empowering affirmation that inspires you. It could be spiritual or religious in nature, a favorite quote, an acronym or a statement you create yourself. Mantras make effective quit tools when repeated during times of stress, triggers and junky thinking ("Just one won't hurt").
Mantras can fire you up or calm you down. Some people respond better to "Nothing defeats me" while another would be inspired by "My health is a blessing I treasure." The most effective mantras focus on what you do want ("I love being a nonsmoker") rather than what you don't want ("I hate smoking.") Mantras should be in presenttense, reinforcing success is here and now. Start with a short statement that is easy to recall and repeat. Make it personal! You should feel a sense of calm, inspiration or energy when you repeat your personal statement. It should really resonate with you. Here are a few examples:
- Life isn’t about finding yourself. Life is about creating yourself. ~ George Bernard Shaw
- The difference between try and triumph is just a little umph! ~ Marvin Phillips
- I'm a successful nonsmoker.
- I've got this!
- My best is always good enough.
- Breathe, Let Go, Enjoy
- Just Do It
- My Life Matters
- It's not easy, but it's worth it.
- N.O.P.E. (Not One Puff Ever)
- KTQ (Keep The Quit)
- Look at me, finally free!
- Cravings last 5 minutes, my health is forever!
Get in the Zone! Elite athletes use mantra's in their mental 'training zone' to attain peak performance. You can, too. To create your own zone, think of your favorite place, song, person or personal memory. Visualize it. Is it by the ocean, a reunion with a loved one, a childs birth? Where are you? How does it feel; is there a breeze, the sound of laughter, smell of rain? Breathe deeply. Next, repeat your mantra several times as temptation and stress fade away. This process will help you stay grounded whenever you feel your resolve slipping. Use your mantra to help you quit smoking, and any time you need to take a minute for yourself.
Please feel free to share your favorite mantra in the Comments section below, and KTQ!
Vikki Q CTTS-M