Tobacco Coaching
Manage the feeling of lack – Increase the will – Free yourself from cigarettes
The advice of this Hypnos coaching is for people who want to get rid of cigarettes. The sessions, advice and techniques that are offered to you will therefore have the objective: tobacco (manage the feeling of lack, increase the will, maintain motivation, detach from a smoking identity).
The objective of this coaching is to offer you an effective method of using the sessions to achieve your goals regarding this addiction. Many people who have completed this coaching in its entirety and with rigor (respecting the stages and the frequency) have either completely quit smoking or significantly reduced their consumption. Several people have found these same results by adapting the schedule to their schedule. It is however advisable to respect it as much as possible in order to achieve your goal.
This support program was developed by hypnotherapists who specialize in smoking cessation. It was designed to help you quit smoking and give you the keys to easy withdrawal. This coaching is not intended to respond to health problems of any kind. If you have breathing or other problems that require expert advice, consult your doctor.
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How to use this coaching?
In the table below, you will find a schedule for listening to daily sessions to be performed and practical exercises day by day. You are free to adapt this schedule to your own needs, however, it has already enabled a large number of Hypnos users to accelerate their withdrawal, to strengthen and maintain this new daily life without cigarettes.
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What to do when I have finished my coaching?
The days of this coaching have been designed to gradually bring you towards the achievement of your goal but also to make you discover all the sessions and techniques that you can use daily. At the end of the proposed days, you can therefore resume the sessions or entire days that have been most beneficial to you, keeping a regularity in the frequency with which you do them. Continue until you can reach your goal completely.
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What if I have questions?
Do not hesitate to contact us at any time at support@dreaminzzz.com, we can give you our advice.
Hypnos Session
With your mask (charged), your earphones (headphones) and your Hypnos application, find a quiet place. Download today’s session (s) and go!
Read the presentation of the session carefully in your application.
Each session has been designed to allow you to reach your desired goal in the shortest possible time. Depending on the person or the time, the immediate results may be more or less important. Remember that the important thing is not perfection but improvement and that only training will allow you to achieve 100% of your goals.
Nap Hypnos
Find a quiet place and with your mask (charged), start a nap or a moment of rest for 10, 20 or 30 minutes. The goal is not to fall asleep but to rest.
/ Alternative if you cannot use the mask
“I am not sleeping, I am watching!”
At the first signs of digestion, take a moment to rest wherever you are. Discreetly, without changing your position or your location too much, close your eyes if you can and count around 5 seconds of inhalation and 5 seconds of exhalation for 5 minutes.
Morning
Midday/Day
Evening
Day 1
Morning
Goal setting
Determine your goal to increase your motivation
Midday/Day
The wave Tobacco (9mn)
Teach your mind to get rid of a feeling of lack in a few minutes with an innovative and very effective technique.
Day
Non Fumeur (16mn)
Devenir non fumeur, c’est avant tout modifier la représentation que l’on a de soi. Cette session vous aide à ancrer votre nouvelle identité. N’attendez pas d’avoir arrêté de fumer depuis 1 an pour devenir non fumeur.
Day 1
Morning
Goal setting
Determine your goal to increase your motivation
Midday/Day
The wave Tobacco (9mn)
Teach your mind to get rid of a feeling of lack in a few minutes with an innovative and very effective technique.
Evening
Non Fumeur (16mn)
Devenir non fumeur, c’est avant tout modifier la représentation que l’on a de soi. Cette session vous aide à ancrer votre nouvelle identité. N’attendez pas d’avoir arrêté de fumer depuis 1 an pour devenir non fumeur.
Day 2
Morning
L’agent clope (16mn)
Abordez la modification de vos mécanismes inconscients à travers cette métaphore qui vous aidera à vous libérer de la cigarette.
Midday/Day
Amazonia (9mn)
Enjoy the soothing and captivating sounds of Amazonia for a few minutes (you can choose another one). The goal is to relax by letting your thoughts go here and there.
Evening
Négociation intérieure +(24mn)
Rétablissez le dialogue entre plusieurs parties de vous qui avaient leur propre fonctionnement. Unifiez-les pour rassembler vos forces.
Day 2
Morning
L’agent clope (16mn)
Abordez la modification de vos mécanismes inconscients à travers cette métaphore qui vous aidera à vous libérer de la cigarette.
Midday/Day
Amazonia (9mn)
Enjoy the soothing and captivating sounds of Amazonia for a few minutes (you can choose another one). The goal is to relax by letting your thoughts go here and there.
Evening
Négociation intérieure +(24mn)
Rétablissez le dialogue entre plusieurs parties de vous qui avaient leur propre fonctionnement. Unifiez-les pour rassembler vos forces.
Day 3
Morning
Vivre au présent (22mn)
Installez-vous une représentation du temps vous permettant de placer derrière vous votre passé de fumeur et de vous projeter vers cet avenir proche.
Midday/Day
Switch off trigger technique 1/2
Make weaning easier with this extremely effective and easy to set up technique.
Evening
Phenix Santé (21mn)
Phenix vous emmène en vous, à la rencontre de vos cellules pour vous transmettre un puissant message.
Day 3
Morning
Vivre au présent (22mn)
Installez-vous une représentation du temps vous permettant de placer derrière vous votre passé de fumeur et de vous projeter vers cet avenir proche.
Midday/Day
Switch off trigger technique 1/2
Make weaning easier with this extremely effective and easy to set up technique.
Evening
Phenix Santé (21mn)
Phenix vous emmène en vous, à la rencontre de vos cellules pour vous transmettre un puissant message.
Day 4
Morning
Motivation (13mn)
Gardez une motivation intacte et chassez les peurs éventuelles qui pourraient enfumer l’atteinte rapide de votre objectif.
Midday/Day
Goal setting
Reaffirm and refine your goal to make it even more attractive.
Evening
Sleep Chp1,2,3 (32mn)
Activate Playlist Mode for a unique experience by living the chapters of the Sleep trilogy. Each chapter uses different techniques to deepen the work you have started.
Jour 4
Morning
Motivation (13mn)
Gardez une motivation intacte et chassez les peurs éventuelles qui pourraient enfumer l’atteinte rapide de votre objectif.
Midday/Day
Goal setting
Reaffirm and refine your goal to make it even more attractive.
Evening
Sleep Chp1,2,3 (32mn)
Activate Playlist Mode for a unique experience by living the chapters of the Sleep trilogy. Each chapter uses different techniques to deepen the work you have started.
Day 5
Morning
Stress 6br/mn (11mn)
Evacuate stress, stray thoughts and put yourself in a state conducive to a great day.
(Depending on your preferences you can adapt the breathing rate. 5 br / min = Slower – 7 br / min = Faster)
Midday/Day
The wave Tobacco (9mn)
Teach your mind to get rid of a feeling of lack in a few minutes with an innovative and very effective technique.
Evening
L’agent clope (16mn)
Poursuivez la modification de vos mécanismes inconscients à travers cette métaphore qui vous aide à vous libérer de la cigarette.
Jour 5
Morning
Stress 6br/mn (11mn)
Evacuate stress, stray thoughts and put yourself in a state conducive to a great day.
(Depending on your preferences you can adapt the breathing rate. 5 br / min = Slower – 7 br / min = Faster)
Midday/Day
The wave Tobacco (9mn)
Teach your mind to get rid of a feeling of lack in a few minutes with an innovative and very effective technique.
Evening
L’agent clope (16mn)
Poursuivez la modification de vos mécanismes inconscients à travers cette métaphore qui vous aide à vous libérer de la cigarette.
Day 6
Morning
Plus de temps
& Ressources (25mn)
Prenez le temps d’activer toutes les ressources qui vont vous permettre de mener à bien votre mission.
Activez le mode playlist pour lire ces 2 sessions.
Midday/Day
Switch off trigger technique 2/2
Make weaning easier with this extremely effective and easy to set up technique.
Evening
Sleep Chp1,2,3 (32mn)
Activate Playlist Mode for a unique experience by living the chapters of the Sleep trilogy. Each chapter uses different techniques to deepen the work you have started.
Jour 6
Morning
Plus de temps
& Ressources (25mn)
Prenez le temps d’activer toutes les ressources qui vont vous permettre de mener à bien votre mission.
Activez le mode playlist pour lire ces 2 sessions.
Midday/Day
Switch off trigger technique 2/2
Make weaning easier with this extremely effective and easy to set up technique.
Evening
Sleep Chp1,2,3 (32mn)
Activate Playlist Mode for a unique experience by living the chapters of the Sleep trilogy. Each chapter uses different techniques to deepen the work you have started.
Day 7
Morning
Breathe awakening (6mn)
Start the day with peace of mind by refueling with good energy. This session teaches you how to wake up on the right foot.
Midday/Day
Destructive association technique
Get rid of temptations with this foolproof technique.
Day
Non Fumeur (16mn)
Devenir non fumeur, c’est avant tout modifier la représentation que l’on a de soi. Cette session vous aide à ancrer votre nouvelle identité. N’attendez pas d’avoir arrêté de fumer depuis 1 an pour devenir non fumeur.
Day 7
Morning
Breathe awakening (6mn)
Start the day with peace of mind by refueling with good energy. This session teaches you how to wake up on the right foot.
Midday/Day
Destructive association technique
Get rid of temptations with this foolproof technique.
Evening
Non Fumeur (16mn)
Devenir non fumeur, c’est avant tout modifier la représentation que l’on a de soi. Cette session vous aide à ancrer votre nouvelle identité. N’attendez pas d’avoir arrêté de fumer depuis 1 an pour devenir non fumeur.
Day 8
Morning
Phenix Santé (21mn)
Phenix vous emmène en vous, à la rencontre de vos cellules pour vous transmettre un puissant message.
Midday/Day
Summer rain (10mn)
Enjoy the Summer Rain sphere for a few minutes (you can choose another one). The goal is to relax by letting your thoughts go here and there. Put a timer on 10 minutes, this session is unlimited 😉
Day
Destructive association technique
Get rid of temptations with this foolproof technique.
Day 8
Morning
Phenix Santé (21mn)
Phenix vous emmène en vous, à la rencontre de vos cellules pour vous transmettre un puissant message.
Midday/Day
Summer rain (10mn)
Enjoy the Summer Rain sphere for a few minutes (you can choose another one). The goal is to relax by letting your thoughts go here and there. Put a timer on 10 minutes, this session is unlimited 😉
Evening
Destructive association technique
Get rid of temptations with this foolproof technique.
Day 9
Morning
Gladiator Chp1,2,3 (27mn)
Strongly reinforce all the motivation and commitment that you have accumulated during this withdrawal.
Activate the playlist mode to read these 3 chapters.
Midday/Day
The wave Tobacco (9mn)
Maintain your learning. Get rid of a feeling of lack in a few minutes with an innovative and very effective technique.
Soir
Sleep Chp1,2,3 (32mn)
Activate Playlist Mode for a unique experience by living the chapters of the Sleep trilogy. Each chapter uses different techniques to deepen the work you have started.
Jour 9
Morning
Gladiator Chp1,2,3 (27mn)
Renforcez fortement toute la motivation et l’engagement que vous avez emmagasinés durant ce sevrage.
Activez le mode playlist pour lire ces 3 chapitres.
Midday/Day
The wave Tobacco (9mn)
Maintain your learning. Get rid of a feeling of lack in a few minutes with an innovative and very effective technique.
Evening
Sleep Chp1,2,3 (32mn)
Activate Playlist Mode for a unique experience by living the chapters of the Sleep trilogy. Each chapter uses different techniques to deepen the work you have started.
Day 10
Morning
Vivre au présent (22mn)
Installez-vous une représentation du temps vous permettant de placer derrière vous votre passé de fumeur et de vous projeter vers cet avenir proche.
Midday/Day
Négociation intérieure -(15mn)
Rétablissez le dialogue entre certaines parties de vous qui avaient encore leur propre fonctionnement. Unifiez-les pour rassembler enfin toutes vos forces.
Evening
Breathe Sleep (7mn)
This short session allows you to learn and automate a very simple and extremely effective sleep sequence.
Jour 10
Morning
Vivre au présent (22mn)
Installez-vous une représentation du temps vous permettant de placer derrière vous votre passé de fumeur et de vous projeter vers cet avenir proche.
Midday/Day
Négociation intérieure -(15mn)
Rétablissez le dialogue entre certaines parties de vous qui avaient encore leur propre fonctionnement. Unifiez-les pour rassembler enfin toutes vos forces.
Evening
Breathe Sleep (7mn)
This short session allows you to learn and automate a very simple and extremely effective sleep sequence.
The techniques
Find here all the techniques of your coaching.
Goal Setting
Ask yourself the right questions in 6 steps to start this coaching with clear ideas and all the energy necessary to achieve it. Do not hesitate to respond in writing, asking your ideas makes them more real.
Step 01
Define your goal positively, in less than 10 words.
ex. I want to get rid of cigarettes
Step 02
You reach your goal! What does this allow you on a daily basis?
ex. More money. More energy. Well being
Step 03
Why is this important to you? Are you sure you really want it?
ex. It is vital
Step 04
Close your eyes and imagine yourself in 1 week with your goal achieved. What do you feel? How do you see yourself?
ex. I feel better. I have more confidence in myself
Step 05
What qualities did you develop with the achievement of this objective?
ex. More control. More patience and tolerance.
Step 06
It’s your turn !
If you can dream it, you can do it! Walt disney
Switch off trigger technique 1/2
Theory
When you smoked, you associated moments of your daily life with the action of smoking. Take a break from work, share an aperitif with a friend, after eating, upon waking, etc. so many moments in your life that will disconnect from the thought of smoking. This technique allows you to clean all the triggers that your environment proposed to you in spite of you.
In Practice
Bring a piece of paper and a pencil (writing it down is important) and list all of the moments you identify as potential triggers for smoking. This brings them back to consciousness and weakens them. It is easier to fight an enemy than you can see. Once you have established this list, note from 0 to 5 (where 0 is a total disinterest and 5 a strong desire) the temptation that represented this moment in your daily life and the one that it represents today. (The number can be smaller or larger, it doesn’t matter, you’re weaning – so don’t give it much importance.)
Note: Keep this list for the rest of the coaching.
Example of a list of triggers:
Upon waking – 4/5 (before) – 2/5 (today – D3)
Barbecue with friends – 5/5 (before) – 3/5 (today – D3)
Coffee break – 3/5 (before) – 4/5 (today – D3)
Back to D3
Switch off trigger technique 2/2
Theory
When you smoked, you associated moments of your daily life with the action of smoking. Take a break from work, share an aperitif with a friend, after eating, upon waking, etc. so many moments in your life that will disconnect from the thought of smoking. This technique allows you to clean all the triggers that your environment proposed to you in spite of you.
In practice
Go over the list of all the moments that you identify as potential triggers for smoking. This brings them back to consciousness and weakens them. It is easier to fight an enemy than you can see.
In a few minutes you will take each of the situations on this list and by closing your eyes, you will observe yourself adopting a completely disinterested attitude at first and then being proud at a second time (if it is for example the coffee break, imagine a typical scene representative for you). Move on to another situation when you start to really feel the pleasure of mentally overcoming the attraction that still existed.
Finally, resume your list and add today’s note.
Example of a list of triggers:
Upon waking – 4/5 (before) – 2/5 (today – D3) – 0/5 (today – D6)
Barbecue with friends – 5/5 (before) – 3/5 (today – D3) – 2/5 (today – D6)
Coffee break – 3/5 (before) – 4/5 (today – D3) – 3/5 (today – D6)
Back to D6
Destructive association technique
Theory
In your mind but also in your body by extension, when you smoked it was to trigger a moment of immediate well-being within your reach. The guilt could interfere in this moment but rarely to the point of not lighting a cigarette.
This technique is based on a thought association system widely used in therapy and smoking cessation. Associating the action of smoking with an extremely unpleasant person or situation transforms the action of smoking and creates a form of disgust that will help you to separate yourself from the lack that you might still feel sometimes.
In practice
Go over the list of all the moments that you identify as potential triggers for smoking. By closing your eyes, you will think of the person towards whom you are experiencing a strong negative feeling today (resentment, anger, disgust, fear, …). Take the time to feel this negative emotion before you imagine lighting a cigarette at his request (requested as an order), in one of the moments in the list. Do this exercise for all the situations that you still think are useful to destroy.
If you still smoke a few cigarettes, do the same exercise before you light one and while you smoke it (if you smoke it).
Finally, resume your list and add today’s note.
Example of a list of triggers:
Upon waking – 4/5 (before) – … – 0/5 (today – D8)
Barbecue with friends – … – 0/5 (today – D8)
Coffee break – 3/5 (before) – … – 1/5 (today – D8)
