How to Quit Smoking without Stress – Free Tips
Barbara Miller, author of How to Quit Smoking: Even If You Don’t Want To
Why is quitting smoking so stressful? Here are the secrets to mastering the idea of quitting smoking and how to eliminate the stress.
There are five parts to mastering the idea of quitting.
First Secret: Wouldn’t quitting smoking be so much easier if it was less stressful? First, you have to not only want to quit on an intellectual level, but also on an emotional level. Think of a time when you broke up with someone. Didn’t you have to be angry or deeply hurt to leave them? You knew for a long time that you “should go”, but it’s not until you felt it emotionally that you could begin to make the change.
Second, you need to understand the habitual part of the situation; your morning cigarette, the one you have when you get in the car and another after a meal. These are the rituals that you have put in place and that are keeping you from quitting.
The third secret is to challenge the psychological addiction. Saying; “I like smoking” ,“I can’t quit, it’s too hard” and saying or thinking other disempowering beliefs keep you stuck. This is the psychological part of the addiction.
When you get that in order, there is the fourth problem of the physical addiction. You will need a master plan for smoking the “last pack.” Going cold turkey is extremely stressful, so please don’t torture yourself with that idea.
Finally, once you have mastered all of this, you will need to tie it up with a sense of urgency. Without this, you will just procrastinate. When you have all these factors mastered, you will have no stress at all in quitting. But there is more.
I would like to share another factor that will help you right this minute! For years, we have heard other programs explain how you need to tell everyone you know that you are quitting smoking. Well how is that working in the grand scheme of things? In my plan and method (BMP Method), I highly recommend telling no one. I have several very important reasons for this. First, let me explain why other programs say to tell everyone. The idea is that you will be held accountable for your word.
What my BMP Method explains is that while you are getting ready to quit, tell everyone about your promise to quit someday. Say that you will quit when you are ready. People will ask you about it. You don’t need to tell them when you are going to do it. This way you are being held accountable.
I also strongly recommend you quit your brand of cigarette, right now! When you buy another pack, buy a different brand. There are seven reasons for this, but I don’t have time to explain all of this here. Just trust me on this one.
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This is a private time for you. You don’t need the added pressure of what I call “the magnifying effect.” This is when some people watch you waiting for you to mess up so that they can laugh at you. I figured this out because people in Alcohol Anonymous (AA) don’t go around saying, “I am quitting drinking!” Your smoker friends may try to sabotage you because they don’t want you to leave the “group”. This is because once you are successful, then you prove that quitting is possible. Then they look unsuccessful. Non-smokers may be more supportive, but you really don’t need to be watched constantly.
Ok, now the part you will find too hard to believe! Doing this one step will reduce your stress by more than 75% because you will not have any nic-fits. Even harder to believe is that doing this step will even be fun. First, let’s look at what a “nic-fit” is. Picture a child having a fit screaming, yelling, whining and basically acting like a big baby. Smokers feel a strong urge to do this when quitting. Why do they feel this? I will tell you in a minute, but back to the fit. When you are keeping this secret and your mouth is zipped shut you CAN NOT have a fit at all. No fit, no stress – simple!
Ok, back to why smokers tell everyone. They believe that is what they are supposed to do. Also, smokers want sympathy and pity for the nasty ordeal they are going through. The more you ham it up, the more pity you are seeking. Sorry folks. If you want less stress, you don’t get to have any pity. The reason some smokers do this is because they are advertising on their sleeve how dreadfully hard quitting is. When they are successful, they can have the proverbial pat on the back and comments such as, “Oh I am so proud of you! I know how hard it was!” The problem is that you never get the pat on the back because hamming it up sabotages you very time.
Using the BMP Method – four to six months later when people notice – you can say, “Why yes, I did quit, five months ago!” People usually make a big deal and do a “Wow good for you!!” dance. You will get the pat on the back, but you have to quit first.
Quitting is something you have to go through and, saying I have quit six months ago is something you have done. This is when you get the party – not a day sooner!
Another reason that you don’t get pity in this program is because quitting smoking requires you to own up to what you have done. Be strong and say “I did this to myself. I can end it by myself and I will be discreet about my private time. This is my problem and mine alone.”
How do you act like a non-smoker? Normal! By acting calm you will feel calm. Now, keep in mind that to protect this secret you will have to tell some white lies. It is like planning for a surprise birthday party. If someone asks you for a smoke, say you are cutting down and you left your cigarettes at home. If someone asks if you would like a cigarette just say, “No thanks I just put one out,” or “no I only smoke alone.” You need to be very crafty as to how you fib about what you’re doing.
How can all this be fun? Doing this is fun because many of us started sneaking around when we started smoking. That was so much fun, wasn’t it? Well it is time to have fun once again. By guarding your secret of quitting, it becomes fun instead of stressful. One of the main reasons for this is because you are acting calm and appear as your normal self. It’s fun to see how long it takes for people to notice what you’ve done. If someone asks you if you’ve quit smoking within the first thirty days, lie and say,” No I have just cut down” or “I only smoke in private now”. Seriously, I had fun with this step because it was enjoyable having my own secret! It was like, I Know something you don’t know. If they offered me a smoke I said, “No thanks, I just put one out” with a big grin on my face!
I must give you one more tip. It’s about being angry when you quit. Please write a list of all the things that you will gain from quitting. Make it as long as possible. Now, picture yourself standing in a long line-up waiting to catch a plane to your favorite destination. Would you be angry? You can’t be too angry when you only focus on what you have to gain! However, going cold turkey will make you mad.
These are just a few tips from the BMP Method. There is so much more. For a free test to find out if you are ready to quit please visit me at
One last little thing. As for your fear, it is in the wrong place. Instead, be afraid of what will happen if you don’t quit!
Good luck, get ready and hang on!
You can do this!
Barbara Miller is a master transformer and believes anything is possible! She is a former smoker for thirteen years and had a pack and a half a day habit. Barbara is now a workshop facilitator who is transforming the way people quit smoking. Again, visit
Related: Smoking and Stress
Learn a lot more tips on how to quit smoking stress free by visiting Barbara’s site. Also remember to keep visiting The Ultimate Stress Blog.
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