I WANT TO STOP SMOKING…

DOES HYPNOSIS WORK?

Many people looking to stop smoking frequently ask, “Does hypnosis work?” And understandably so, since the effectiveness of hypnosis is not guaranteed for everyone.

While some individuals successfully stop smoking with hypnosis, others do not achieve the same results. In effect, leading to some scepticism among those considering this approach.

So, why does hypnosis work for some and not for others, and will it work for you?

The real question on many minds is whether hypnosis will work for them personally. Basically, for hypnosis to be effective, certain conditions must be met. And if you are considering hypnosis to stop smoking, you will find the information you need to make an informed decision right here.

In order to understand why hypnosis works when it does, and if it is the right choice for you, we firstly need to understand 1) the basic workings of the human mind, since hypnosis operates within the mind. We also need to understand 2) what hypnosis is and how it operates within the mind. And lastly, we need to understand 3) the Stages of Change that we all experience when making a lasting change and where hypnosis fits into those stages.

– THE HUMAN MIND –

THE HUMAN MIND

So as to understand how hypnosis works, it is useful to have a grasp of the basic workings of the human mind. We have one brain, which has a left and a right side. In addition, we have one mind that operates on two different levels.

The Unconscious Mind

We possess an unconscious (or subconscious) mind. The unconscious mind is programmed from birth to respond automatically to the world, in five ways.

The unconscious is shaped through repetition, peak emotional states (both positive and negative), direction from authority figures such as parents and teachers when we are young, doctors in some cases when we are older, the desire for identity, and our imagination.

Therefore, you can think of the unconscious mind as the automatic pilot of the mind. It manages all the things we don’t need to consciously think about, including our breathing, heartbeat, immune system, automatic emotions, and habits (both good and bad). Interestingly, the right-brain left-brain model in psychology suggests that the right side of the brain is the seat of the unconscious mind.

The Conscious Mind

And we also possess a conscious mind, which is the critical, rational, analytical mind. Indeed, we typically operate from this part of the mind, focusing on what we are engaged in doing at any given moment.

We think, make decisions, and are motivated to act on those decisions with our conscious minds. Accordingly, it is suggested that the left side of the brain is the seat of the conscious mind.

Unconscious NEED to Smoke

The smoking habit engages both levels of the mind, each playing its role. The habit itself operates primarily at the unconscious level. Over time the unconscious stores associations to smoking, leading to the craving or urge to smoke.

The craving is a signal from the unconscious mind during moments when you have previously smoked, indicating it is time for a cigarette. For instance, after waking up when coffee is ready, after meals, or during breaks from work.

Thus, smokers feel a strong NEED to smoke due to physical unconscious urges or cravings. As a result, cravings challenge those who genuinely wish to quit smoking, compelling them to act on these unconscious urges.

Conscious WANT to Smoke

Additionally, the smoking habit operates at the conscious level of mind. The conscious mind reflects one’s perception of smoking and the belief that it is enjoyable to smoke or provides some benefit. Perceived benefits can include relaxation, coping with challenges, relieving boredom, or social engagement.

For instance, at the end of the day, you might look forward to a cigarette, believing it will help you unwind. And this forms the basis of your motivation or WANT to smoke. Your motivation to smoke is rooted in what you believe you will gain that is positive from the experience.

A relatable illustration is that when a teenager begins to smoke, they typically do not yet possess a craving or NEED to smoke. And this is because the smoking habit has not yet been ingrained at the unconscious level.

What they do have is a strong conscious motivation or WANT to smoke. And this is based on beliefs, among others, that smoking is cool and enhances their social status. This motivation can be so intense that they push through the unpleasant initial experience of starting to smoke.

And so, smokers who have smoked for some time develop both an unconscious NEED to smoke based on cravings conditioned over time. As well as a conscious WANT to smoke based on beliefs that smoking is enjoyable or beneficial

Hypnosis Works Only on the Unconscious

Hypnosis operates solely on the unconscious mind and can effectively eliminate the craving and NEED to smoke. By contrast hypnosis does not engage with the conscious mind. It does not alter a smoker’s belief that smoking is enjoyable or offers any kind of benefit.

Therefore, if a smoker still WANTS to smoke after a hypnosis session because their beliefs remain intact, they can certainly do so. And this is why hypnosis seems to work for some individuals but not for others. It effectively helps those who are genuinely convinced that they want to quit smoking.

If a smoker is not fully convinced they want to stop, hypnosis alone may not be sufficient to help them. And they may benefit from a smoking cessation program that also includes conscious work. In such cases, we recommend the MINDCODE program, which is a whole mind smoking cessation method. There is a link to the program in the footer at the bottom of this page.

– HYPNOSIS EXPLAINED –

HYPNOSIS EXPLAINED

Hypnosis is a state of more intense conscious focus. As a result, when your conscious mind focuses, brain waves slow down. They slow from Beta, our normal waking brainwave state, into a slower, more focused Alpha state.

And in this focused Alpha state, the critical faculty of the conscious mind becomes less active. Naturally, the critical faculty is the part of the mind that criticises and judges incoming information. It examines what is already in the unconscious to determine what will be accepted into its programming. In essence acting as a guardian at the gates of the unconscious.

The critical faculty is essential for maintaining a consistent personality and typically develops by the age of six. Before reaching this age, individuals are in the imprint period, which is why a four-year-old might believe anything they are told. However, around the age of six, they may begin to question the existence of fictional figures like the Tooth Fairy.

And so, if new information aligns with what is already in the unconscious, the critical faculty allows it in, reinforcing existing programming. On the other hand, if new information contradicts what is there, the critical faculty will reject it.

For instance, if I suggest to a smoker immediately upon meeting them, “Stop smoking now,” their critical faculty would activate. It would review their accumulated beliefs and experiences about smoking, likely concluding, “That’s not possible.” Effectively blocking that suggestion from reaching the unconscious mind.

Whenever we enter the Alpha state, the critical faculty becomes less active, allowing the unconscious mind to be more receptive to suggestions.

Consciousness in Hypnosis

Every one of us experiences naturally occurring Alpha states on a daily basis. Whenever we daydream or use our imagination, we enter the Alpha state, and our critical factor is suspended. While you are imagining you are still fully conscious, but what you are imagining appears real.

For instance, you could be in your car and find yourself replaying a heated argument in your mind. And your heart is racing as you relive it. Only to suddenly snap out of it and realise, “I’m in my car!” It is as though your body responds to what you were imagining as real.

And it is the same state that you enter when reading a book or watching a movie. Evidently, you forget that you are reading words on a page, and the story becomes real. And the same applies to a movie. The only way we can enjoy a play or film is by focusing on the screen or stage. Effectively suspending our critical faculty, and becoming absorbed in the story as if it were real.

However, if something occurs in the movie that is not believable, within its context, your critical faculty kicks in. And you suddenly become aware that what has occurred is not possible, which can ruin the movie experience. You may have experienced this before.

And it is the same with hypnosis. As long as the suggestions offered are agreeable, they flow in unblocked. Similarly, if any suggestions are presented that are not agreeable, you would be aware of them. And this is why mind control does not exist with hypnosis.

The Myth of Mind Control

Understandably, we get the idea of mind control from stage shows. Where it appears as though the hypnotist is MAKING people do things on stage. However, the illusion is that those people have all volunteered. Interestingly, it is typically the exhibitionists who enjoy entertaining that volunteer, which is why they are on stage.

Indeed, the hypnotist is guiding them through the entertainment, but they have agreed to follow his lead. Nonetheless, if he attempted to have them do something they absolutely would not want to do, it would be impossible. They would simply not follow his suggestion.

And, surprisingly, with the suspension of the critical faculty, an onion can taste like an apple—because they are imagining that it is an apple. But this is all part of the entertainment, and they expect to do things like that.

The Myth of Being Unconscious

In hypnosis, the conscious mind can wander, and you might miss some of what the hypnotist says. Similarly, this also happens when driving. You might find yourself missing your turn and later realise, “I don’t remember the last five kilometers, how did I get here?”

And this is where the idea of being “under” or unconscious in hypnosis originates. Some individuals relax so deeply that their conscious minds wander completely, causing them to miss most of the session. This phenomenon occurs with about 10% of people known as highly hypnotisable.

Around 80% may experience a deepened sense of relaxation and detached awareness while missing a sentence or two. But they remain fully conscious throughout the session. Additionally, about 10% of people will feel as though they were merely lying there with their eyes closed, believing that nothing occurred.

Interestingly, the stage hypnotist typically works with the highly hypnotisable. He may invite twenty volunteers on stage, conduct a series of compliance tests, and send back those who do not pass. Effectively leaving him with three or four individuals who have already complied with several of his suggestions.

The conscious mind also drifts off naturally in everyday conversations. You might be talking to someone and find your mind wandering off. However, if that person says something shocking, your attention would immediately return, and you would hear it.

And the same principle applies to hypnosis. If any suggestions offered conflict with what you want, you would notice them. To this end, there is no such thing as mind control or being unconscious in hypnosis.

Definitions of Hypnosis

Here are two definitions of hypnosis from two of the most respected medical hypnotherapists of the 20th century: Dave Elman and Dr. Milton Erickson. Both made significant contributions to clinical hypnotherapy.

“Hypnosis is a state of mind in which the critical faculty of the human is bypassed, and selective thinking established. Put differently, hypnosis is a state of mind in which the person’s everyday or conventional judgment is suspended and wholehearted belief established” – Elman, Hypnotherapy, 1964

The Critical Faculty acts as the censor between you and outside ideas. It is also a boundary device between your conscious and unconscious minds.

Selective Thinking means a person is open to suggestion, but they must want that suggestion. They can reject a suggestion and can emerge themselves from hypnosis at any time. Simply put, Selective Thinking is whatever you believe wholeheartedly.

“The hypnotic trance may be defined, as a state of INCREASED awareness and responsiveness to ideas. It is a state of consciousness –not unconsciousness or sleep– a state of consciousness or awareness in which there is a marked receptiveness to ideas and understandings and an increased willingness to respond either positively or negatively to those ideas. – Erickson, Collected Papers, vol. IV, 174, 224

– THE STAGES OF CHANGE –

THE STAGES OF CHANGE

In order to understand how hypnosis can help you stop smoking, you need to recognise how it fits into the “stages of change.”

Over thirty years, behavioural psychologists James O. Prochaska and Carlo DiClemente tracked thousands of people. Interestingly, their goal was to understand how individuals navigate the process of making lasting change.

Through their research, they identified five stages that people naturally go through when achieving lasting transformation. And these stages, which they discovered, are now called the Transtheoretical Model—or more commonly, the “stages of change.”

Stage 1: PRE-CONTEMPLATION

The first stage is pre-contemplation, when individuals are not thinking about change. At this stage, individuals aren’t aware of how their behaviour, addiction, or habit affects their own lives and the people around them.

While others may see the problem, individuals in this stage often become defensive, resistant, and in denial when approached about it. Unfortunately, despite the health risks of smoking, many smokers remain in this stage, insisting, “There’s nothing wrong with smoking!”

Stage 2: CONTEMPLATION

In the second stage, contemplation, individuals begin to recognise the consequences of their behaviour and its impact on their lives. At this stage, they can imagine the future, weighing the cost of inaction against the benefits of change.

Through this reflection, they build the motivation to take action and make the change.

Stage 3: PREPARATION

In the third stage, preparation, individuals continue building motivation while creating a concrete plan for change. They decide how they will make the change and identify the new behaviours they will adopt.

Once they feel prepared, they set a date and commit to following through with the change.

Stage 4: ACTION

The fourth stage, action, begins when they take the necessary steps and put their plan into practice on the established date.

Stage 5: MAINTENANCE

The fifth stage focuses on sustaining the change in one’s lifestyle. If an individual relies on willpower alone, they must replace the old habit with a new one through repetition. However, this process can be challenging because cravings may still occur. As a matter of fact, only 6% of smokers who attempt to quit smoking using willpower succeed.

Interestingly, behavioural scientists discovered that those that move through the initial stages in a more thorough way are the ones that succeed.

RELAPSE

When someone fails to sustain a lifestyle change, they may relapse and return to an earlier stage. Relapse may push them back into pre-contemplation, where they revert to old behaviours and denial.

Alternatively, relapse may bring them back to contemplation, where they reflect on their actions. Essentially, in contemplation, they realise life was better without the old behaviour and regret their decision.

Of course, not everyone succeeds on their first attempt. Most individuals cycle through the stages—trying to change, experiencing some success, and then relapsing.

DECISIONAL BALANCE – The Key to Freedom –

In reality, this cycle continues until you reach decisional balance. This involves weighing the cost of change against the cost of staying the same.

For example, when someone tries to quit using cocaine, the cost of change may include losing the high or distancing themselves from friends who use it. On the other hand, if they don’t quit, they risk losing their job, marriage, or facing other serious consequences.

Once you reach decisional balance, you will feel free. You no longer need to weigh the costs when making a decision, because you have already processed them through relapse and contemplation. Finally it becomes clear that the old behaviour is not worth it because you have already connected the consequences to your decision.

HYPNOSIS works only in the Fifth Stage – Maintenance –

Hypnosis plays a role in the stages of change, specifically in the fifth stage: Maintenance. This stage focuses on the unconscious process of forming a new habit. Hypnosis doesn’t impact the first four stages. Those stages involve the conscious work of reaching decisional balance and convincing yourself that the change is something you truly want.

Hypnosis can make quitting smoking easier. Instead of struggling with cravings for weeks, hypnosis eliminates cravings and the urge to smoke. You can form a new habit in as little as thirty minutes. And it works effectively, provided you are genuinely convinced you want to be smoke-free for life.

– WHY IT IS DIFFICULT TO STOP SMOKING –

WHY IT IS DIFFICULT TO STOP SMOKING

There are three reasons why smokers who attempt to stop smoking with willpower may find it difficult to stop smoking.

Reason 1: Not completely convinced they want to stop smoking

A strong motivating desire to stop smoking is essential for success. The primary reason that smokers often struggle to stop smoking, is because they haven’t fully convinced themselves on a conscious level that they truly want to stop.

This lack of conviction can lead to conflicting thoughts after they have quit. Such as, “I must stop smoking because it is affecting my health, but I really enjoy smoking and it would be nice to have a cigarette right now.”

Reason 2: The unconscious craving and compulsion to smoke

Another reason that smokers find it difficult to stop smoking with willpower; is because the unconscious mind may continue to express the urge to smoke, causing ongoing cravings. Behavioural scientists have found that developing a new habit while breaking an old one takes about 21 days. And this can be quite challenging when faced with intense cravings.

Reason 3: The 3-day nicotine detox

The third reason that smokers that attempt to stop smoking with willpower might find it difficult; is because of the effect of nicotine leaving the body.

When smokers stop smoking, they undergo a detox process that becomes noticeable within an hour of their last cigarette. And this is often accompanied by symptoms like anxiety. The detox experience intensifies on the first day, peaks on the second day, and begins to diminish by the third day. With nicotine generally cleared from the system by the fourth day.

And so the primary challenges faced when trying to quit smoking with willpower are persistent thoughts of smoking. Cravings that can last for up to 21 days or longer. And detox symptoms that typically last for an average of 72 hours.

– SUCCESS RATES OF HYPNOSIS –

SUCCESS RATES OF HYPNOSIS

A success rate represents a claim of efficacy. And to make an efficacy claim, the Advertising Regulatory Board of South Africa requires certain conditions to be met.

The study must include a sample size large enough to represent the target market. And the collected data must be standardised, consistent, and verified by a credible independent expert.

A success rate measures outcomes over time. Meaning you must follow up with each participant at predetermined intervals, such as 6 months, 12 months, and 24 months.

With interventions involving substances like alcohol and tobacco, these rates can change over time due to relapse. So one might achieve a 60% measure of success at six months, which could drop to 50% after 12 months and so forth.

This process is resource-intensive and costly, making it highly unlikely that any practitioner in South Africa can legally claim a success rate. What we often see on websites are success rates claimed for smoking cessation methods based on conducted scientific studies.

Non-medical Hypnosis – 30% to 60%

In the largest scientific comparison of smoking cessation methods, researchers at the University of Iowa in 1992 conducted a meta-analysis, statistically combining the results of over 600 studies involving nearly 72,000 people from America and Europe.

The researchers published the findings in the Journal of Applied Psychology, indicating that for most smokers, hypnosis was the most effective technique, where participants listened to hypnosis audio recordings. The analysis of hypnosis treatment comprised 48 studies with over 6,000 smokers, yielding an average success rate of 30% for this method.

However, Christopher Pattinson, the academic chairman of the British Society of Medical and Dental Hypnosis, stated in an article discussing the finding published in New Scientist in October 1992, that the latest hypnosis techniques can attain success rates of up to 60% from a single session.

SUCCESS RATE

METHOD

60%

Single-session hypnosis using latest methods

30%

Suggestion hypnosis only or listening to tapes (10% of studies showed results greater than 60%)

29%

Combined exercise and breathing therapy

25%

Aversion therapy

24%

Acupuncture (Auricular therapy)

10%

Nicotine gum

Self-help books

Willpower alone

METHOD

60%

Single-session hypnosis using latest methods

30%

Suggestion hypnosis only or listening to tapes (10% of studies showed results greater than 60%)

29%

Combined exercise and breathing therapy

25%

Aversion therapy

24%

Acupuncture (Auricular therapy)

10%

Nicotine gum

Self-help books

Willpower alone

⁽¹⁾New Scientist, Vol. 136 issue 1845, October 1992
⁽²⁾Journal of Applied Psychology, Vol. 77(4), August 1992

Medical Hypnosis Combined with Other Methods – 90%

Higher success rates often appear on hypnotist’s websites, claiming up to 90% success with hypnosis and smoking cessation. However, what is often missing from these success rates is the methodology employed in the medical study.

It is important to understand that these studies use medical hypnosis within a treatment program that includes various other procedures designed to increase the patient’s success.

Without mentioning the methodology, higher success rates can mislead because it is not hypnosis alone being used, which is what the average hypnotist offers!

It should be recognised that in the medical studies that claim these high success rates, a great many other motivational procedures likely to affect smoking cessation are intertwined with the hypnotherapeutic approach.

The reported results vary greatly. However, most differences in reported results could be attributed to variations in subject selection, follow-up procedures, and criterion measures as much as to differences in treatment approach.

SUCCESS RATE

STUDY AND METHODOLOGY

94%

94% of 1000 people stopped smoking with hypnotherapy for 18 months or more. (American Journal of Clinical Hypnosis, Von Dedenroth, T. (1968)) -----------------------------------------------------------------------------------------------
- METHODOLOGY -
• Treatment involved four sessions over a period of four weeks.
• The therapist used hypnosis in conjunction with a variety of therapeutic maneuvers designed to break the association between smoking and behaviour.
• And the therapist instructed patients to switch to another brand, never smoke their brand again, and avoid smoking during meals or for an hour after meals.
• The therapist used hypnosis to reinforce the patient’s attitudes, taught self-hypnosis, and instructed the patient to use it before retiring to bed.
• Clearly the impact of the inclusion of such variables is likely to be considerable.
• Von Dedenroth failed to specify the nature of follow-up. It is difficult to know what kind of data allow him to assert that none of his patients have relapsed.

91%

A study of 43 patients, at 6- to 36-months follow-up 91% reported abstinence. (University of Washington School of Medicine, July 2001, 49(3):257-66. Barber J.)
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- METHODOLOGY -

88%

The use of extended group hypnotherapy sessions in controlling cigarette habituation (International Journal of Clinical and Experimental Hypnosis, 18:270-282, Kline, M. (1970))
----------------------------------------------------------------------------------------------
- METHODOLOGY -
• Treatment involved a group session lasting for 12 hours.
• The researchers evaluated the subjects and excluded those who appeared unresponsive to hypnosis.
• The therapist employed a number of approaches, including hypnosis, and interspersed group discussions with the hypnotherapeutic parts of the session.
• The researchers felt it was crucial for individuals to learn to deal with cigarettes in their environment, so they freely presented cigarettes during the session.
• Patients could touch and see cigarettes and other individuals were intentionally smoking in the presence of the patients at various times.
• Six groups of 10 patients each were studied. After one year it is reported that all participants responded to follow-up and 88% had quit smoking.

87%

A study of 186 patients, at 3-month follow-up 87% reported abstinence (Adkar Associates, Bloomington, Indiana, Johnson DL, Karkut RT Psychol Rep, 1994 Oct: 75(2):851-7)
----------------------------------------------------------------------------------------------
- METHODOLOGY -
• Treatment involved a 2 week smoking cessation program combining hypnosis and aversion treatments.
• Researchers examined a field study of 93 male and 93 female outpatients.
• After the 2 week program, 92% the men and 90% of the women reported abstinence, and at 3 month follow-up, 86% of the men and 87% of the women reported continued abstinence.
• Although this field study in a clinical setting lacked rigorous measurement and experimental controls, the program suggested greater efficacy of smoking cessation by both sexes for combined hypnosis and aversion techniques.

67%

Development of a hypnotic technique for treating chronic cigarette smoking. Int. Hall, J.A., and Crasilneck, H.B. J. Clin. Exp. Hyp. 18:283-289, 1970.
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Hall and Crasilneck utilised a somewhat different four-session approach in their study. The researchers selected 75 consecutive adults seeking to stop smoking for this study. However, the researchers excluded a small number (not specified) of individuals who were unresponsive to hypnosis from the study. One year after treatment 64 of these patients reported not smoking.

STUDY AND METHODOLOGY

94%

91%

88%

87%

67%

– RECOMMENDED METHOD –

RECOMMENDED METHOD

And so, in conclusion, if you have reached the point where you are absolutely convinced that smoking truly harms your health, that smoking offers no benefits, and that you no longer enjoy it, then hypnosis alone may work for you.

However, if you still believe that you enjoy smoking and that it provides you with some positive benefits, despite acknowledging its health risks, and think that smoking-related illnesses will only affect others, then you will likely need more than just hypnosis.

You may require a program that also works with the conscious part of your mind and helps change your perception of smoking while increasing your motivation to quit permanently.

We recommend the MINDCODE program. A whole mind program designed to encompass all five stages of change and assist you in achieving Decisional Balance in favour of quitting smoking for good.

Based in the Cape Town, MINDCODE offers in-person sessions in Paarl, with online sessions available that are equally effective.

You can discover more about the program at the link below…