THE SECRETS BEHIND ASPIRE

The Aspire Stop Smoking Program is unlike any other smoking cessation programme. Our programme is designed to support you mentally, emotionally and physically as you go through the process of quitting. Here is a brief run-down of how it works.

THE ASPIRE QUIT SMOKING GUIDE

The first and most important stage in your program is to read the Aspire Book which you can download from the website. Here we outline everything you need to know to stop smoking for good.

SELF HYPNOSIS & AFFIRMATIONS

The Audio File that comes with this programme is a form of hypnosis. Hypnosis is a gentle but powerful tool that can help you change the way you think. When you have been hypnotized you experience deep relaxation and an almost sleep-like state. Hypnosis works with the subconscious mind, allowing a person to receive and accept suggestions.

It’s not magic — hypnotherapists cannot make you do whatever they want. This version was created by Rachel Henderson, a licensed and registered professional hypnotherapist. Hypnosis helps reinforce your desire to quit, but it can’t make you give up cigarettes unless you really want to.

Our hypnosis programme uses binaural beats. These were discovered by the physicist Wilhelm Dove in 1839, and they have a calming, meditative effect.

The second file called ‘The Affirmations’ file includes powerful affirmations to bolster your self-esteem. Low self-esteem is one of the consequences of smoking. By improving your levels of self-worth you will feel less desire to smoke and feel more confident in everything you do.

Listen to the hypnosis file once a day for three weeks and then once a week for the next three months.

The Affirmations file should be listened to Ninety times over the next 6 months. Listen to it in the car or before going to bed if at all possible.

MINDFULNESS

Quitting smoking is stressful. That’s why we have included a mindfulness course as part of our programme. This is an eight week course, made possible thanks to the work of Jon Kabat Zinn, PhD, the founder of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Mindfulness meditation can free you of negative emotions; deter bad habits and negative thinking.
It helps your body to find its natural rhythm and gives you ‘time-out’, allowing your brain to re-charge.
Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression as it changes our brain functioning and rewires us for happiness.

Complete the course in full, even if you have to do it in stages by starting and stopping again.

MENTAL EXERCISES

When you quit smoking, you may feel edgy and short-tempered. Studies have found that the most common negative feelings associated with quitting are anger, frustration and irritability. These emotions peak within a week of quitting, and last two to four weeks. Mindfulness meditation will help you feel a lot less stressed overall.

However, mindfulness is a process and it takes time before mindfulness becomes second nature. Because of this, the Aspire Stop Smoking Program also includes mental exercises and distraction techniques to help you resist the urge to smoke when your cravings are particularly strong.

THE BODY ACHIEVES WHAT THE MIND BELIEVES

CONTRACTS

We have included two types of contracts in the Aspire Programme. The first of these is a contract you sign with yourself. This is your pledge to quit. The other contract is for your sponsors. Once you have decided to quit, you should enlist the support of friends and family to help you. Having the support of family members or friends is a great way to commit to quitting.

The reason we have included contracts that must be signed is simple — the very act of signing a contract strengthens the quitting process and reinforces your willpower.

A VERBAL CONTRACT ISN'T WORTH THE PAPER IT IS WRITTEN ON

HEALTHY EATING

Many people who stop smoking decide to get healthy as well by losing weight or exercising more. Others turn to junk food as a replacement for cigarettes. In our programme, we will explain why many of us develop an obsessive relationship with food and look at the relationship between food and emotions.

You can begin our healthy eating programme at anytime. It is not a radical diet and you won’t feel starved — far from it — but it is a scientifically based nutrition programme for healthy eating every day.

Our nutritionist is Dr. Breige Mc Nulty and she is a lecturer in UCD.

EXERCISE PROGRAMME

The Aspire Stop Smoking Program also includes an exercise workout to help you get fitter, whatever your level of activity. If you have been a heavy smoker for a long period of time, you probably did little or no exercise. For most ex-smokers a workout regime like our one helps them to get active again.

Exercise also helps combat depression, which is something many ex-smokers experience, even if they are committed to quitting. Used in conjunction with our mindfulness programme, this section helps you develop a healthy mind and a healthy body.

WARNING: EXERCISE HAS BEEN KNOWN TO CAUSE HEALTH AND HAPPINESS

HABITS & WILLPOWER

Changing your habits is not easy, but it can be done! In the Aspire Stop Smoking Programme we examine the neurology of habits and look at the latest scientific understandings of how habits are formed. This will help you curb bad habits and develop positive ones.

We also look at willpower, or self-control. Willpower is not something you have or don’t have. Instead it is something we can improve. We explain how willpower works, how you can increase yours, when and why willpower sometimes fails, and practical strategies for with failing willpower.

WILLPOWER IS A MUSCLE THE MORE YOU USE IT THE STRONGER IT GETS