Stop Smoking

Does hypnotherapy work for stopping smoking?

Hypnotherapy can help some people stop smoking, but it isn't a magic switch and nobody can promise it will work for you. Research into hypnotherapy for quitting has produced mixed results. So far, studies have not clearly shown that it works better than other kinds of stop smoking support.

What hypnotherapy can offer is focused time to work on your motivation, your triggers and the way you think about cigarettes. In a relaxed state, many people find it easier to picture themselves as a non-smoker and to rehearse saying no. It tends to work best when you have decided to stop for your own reasons, rather than because someone else wants you to. If you're unsure what hypnosis feels like, our article on common myths about hypnosis clears up a few misunderstandings.

Why quitting feels so hard

Quitting is hard because smoking hooks you in two ways at once, through nicotine and through habit. Nicotine is addictive, so your body notices when it stops getting it. Withdrawal can bring cravings, irritability, restlessness, poor sleep and trouble concentrating. These feelings are usually strongest in the first week or two and then gradually ease.

The habit side often lasts longer. Over the years, cigarettes become linked to everyday moments such as the first coffee, the drive to work, a break with colleagues or a drink with friends. Many people also smoke to cope with stress, even though nicotine withdrawal itself adds to the tension between cigarettes. That's why a plan for your personal triggers matters as much as willpower.

What happens in a stop smoking session

A stop smoking session with Sonya Hudson, the clinical hypnotherapist behind Simple Hypnotherapy, is usually a single longer appointment, with the option of a follow-up later. It takes place at her clinic in Wallsend. You'll have a free phone consultation first, so you know what to expect.

Talking through your smoking

The session starts with a detailed conversation. Sonya will ask how long you have smoked, when you tend to reach for a cigarette, what you have tried before and, most importantly, why you want to stop now.

The hypnotherapy itself

Next, Sonya will guide you into a calm, focused state using hypnotherapy. You stay aware throughout and can hear everything she says. During this part, you rehearse your usual trigger moments and imagine handling them calmly without a cigarette. Suggestions are built around your own reasons for stopping, such as your health, your family or the money you'll save.

Tools to take home

Before you leave, you'll have some simple techniques for the days ahead. EFT tapping is one option, because you can use it quietly when a craving hits. Sonya may also use ideas from NLP to help you question thoughts like "just one won't hurt".

Using hypnotherapy alongside NHS stop smoking support

You can use hypnotherapy alongside NHS stop smoking support, and that's often a sensible plan. The NHS says your best chance of quitting comes from combining expert behavioural support with stop smoking aids. These include nicotine replacement therapy, such as patches, gum, lozenges and mouth sprays, as well as prescription medicines. Some people also use nicotine vapes to help them quit.

Local NHS stop smoking services are free, and you can usually refer yourself. A pharmacist can also advise you on which aids might suit you. Hypnotherapy can add extra work on your motivation and habits, so you feel better prepared for the change.

Preparing for your quit day

A little planning before your quit day can make the first week much easier. These steps are a good place to start:

• Pick a date that doesn't fall in an unusually stressful week, and tell a few people who will support you.
• Clear cigarettes, lighters and ashtrays from your home, car and bags the night before.
• Write down your main reasons for stopping and keep the list on your phone.
• Think about your three most likely trigger moments and decide what you will do instead in each one.
• Have your stop smoking aids ready if you're using them, so you don't run out on day one.

Coping with cravings in the first few weeks

A craving feels urgent, but it usually passes within a few minutes if you don't act on it. You could drink a glass of water, go for a short walk, keep your hands busy or try slow breathing. Our guide to a simple breathing exercise for stressful moments takes less than a minute to learn.

If you do slip and have a cigarette, try not to treat it as the end of your attempt. Think about what led up to it, adjust your plan and carry on. Plenty of people who stop for good have had a few false starts along the way.

Will I put on weight if I stop?

Some people put on a little weight after they stop smoking, but it isn't inevitable. Nicotine slightly dampens appetite, and food can easily become a replacement for the hand-to-mouth habit. If this worries you, Sonya can include eating habits in your session, and our page on weight management explains how that support works. The health benefits of stopping smoking far outweigh the effects of a small weight gain.

When to seek medical advice

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