PROFESSIONAL EFT SMOKING CESSATION SCRIPT

Stop Smoking — Releasing the Need, Reclaiming Freedom

Practitioner Introduction

Before beginning, take a moment to become aware of your breathing.

You do not have to fight yourself.

You do not have to hate cigarettes.

You do not have to force yourself to stop.

Instead, we are going to understand what smoking has been doing for you, acknowledge the emotional and physical patterns attached to it, and begin releasing your need for cigarettes.

As we tap, allow whatever thoughts, emotions, memories, sensations or resistance arise to be present.

There is nothing you have to get right.

Your only job is to notice what is happening inside you.

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PART 1 — ESTABLISH THE STARTING POINT

Identify the craving

Think about smoking a cigarette right now.

Notice what happens in your body.

Where do you feel the desire?

Perhaps it is in your mouth.

Your throat.

Your chest.

Your stomach.

Your hands.

Your head.

Notice the intensity.

On a scale from 0 to 10, where 10 is the strongest possible urge to smoke, rate the craving now.

Craving intensity: ____ / 10

Do not try to change it yet.

Simply notice it.

EFT Setup — Karate Chop Point

Tap continuously on the Karate Chop point while saying:

Even though I have this craving to smoke, I deeply and completely accept that this is where I am right now.

Even though part of me wants a cigarette, I am willing to understand what this cigarette represents for me.

Even though my body and mind have learned to associate smoking with relief, comfort, pleasure, control or escape, I am open to discovering that I have other choices.

Round 1 — The Craving

Tap through the points:

Eyebrow:
This craving to smoke.

Side of Eye:
This urge for a cigarette.

Under Eye:
This feeling in my body.

Under Nose:
My body wants nicotine.

Chin:
My mind is asking for a cigarette.

Collarbone:
This familiar craving.

Under Arm:
This old smoking pattern.

Top of Head:
This urge to smoke.

Take a deep breath.

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PART 2 — DISCOVER WHAT THE CIGARETTE DOES FOR YOU

Ask:

“What does smoking give me?”

Do not judge the answer.

Perhaps it gives you:

• relaxation
• relief
• confidence
• concentration
• something to do
• a break
• comfort
• emotional regulation
• social connection
• stimulation
• escape
• pleasure
• control
• time alone
• a way to deal with stress
• a way to suppress uncomfortable feelings.

Choose whatever is true for you.

Setup

Even though cigarettes have been giving me something I believe I need, I am willing to discover what that something is.

Even though smoking has served a purpose in my life, I acknowledge that purpose without judging myself.

Even though I have used cigarettes to manage certain feelings, I am open to learning healthier ways to meet those same needs.

Tapping Round

Eyebrow:
Smoking has been doing something for me.

Side of Eye:
It has been giving me something.

Under Eye:
Perhaps relief.

Under Nose:
Perhaps comfort.

Chin:
Perhaps escape.

Collarbone:
Perhaps relaxation.

Under Arm:
Perhaps confidence.

Top of Head:
Perhaps something else.

Take a breath.

Ask:

“What do I really need instead?”

Allow the answer to emerge.

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PART 3 — IDENTIFY THE EMOTIONAL TRIGGERS

Think about when you most want to smoke.

Perhaps:

• when you wake up
• after eating
• when drinking coffee
• when drinking alcohol
• while driving
• when working
• when feeling stressed
• when feeling angry
• when feeling lonely
• when feeling bored
• when feeling rejected
• when feeling anxious
• when being around smokers
• when taking a break
• before going to sleep.

Choose one important trigger.

Setup

Even though this situation makes me want to smoke, I acknowledge this trigger.

Even though my mind has learned to connect this situation with smoking, I am open to breaking that connection.

Even though my body expects a cigarette when this happens, I can teach my body a new response.

Tapping

Eyebrow:
This trigger.

Side of Eye:
This situation makes me want to smoke.

Under Eye:
My old automatic response.

Under Nose:
Something happens…

Chin:
And I reach for a cigarette.

Collarbone:
That old connection.

Under Arm:
That old habit.

Top of Head:
I am ready to change this pattern.

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PART 4 — RELEASE THE STRESS CONNECTION

Many smokers learn:

Stress → cigarette → temporary relief.

We want to create a new pathway:

Stress → breathe → tap → regulate → choose.

Setup

Even though I have used cigarettes to manage stress, I now choose to discover a new way to respond to stress.

Even though smoking has felt like relief, I am open to experiencing genuine relaxation without nicotine.

Even though part of me believes I need smoking when life becomes difficult, I am teaching my mind and body that I can handle difficult moments without a cigarette.

Tapping

Eyebrow:
I can handle stress.

Side of Eye:
I don’t need to smoke to handle stress.

Under Eye:
My body can learn to relax naturally.

Under Nose:
I can breathe through discomfort.

Chin:
I can pause.

Collarbone:
I can tap.

Under Arm:
I can choose.

Top of Head:
I can remain calm without smoking.

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PART 5 — ADDRESS THE FEAR OF QUITTING

This is important.

Sometimes the person does not actually fear quitting.

They fear what life will feel like without cigarettes.

Ask:

“What am I afraid will happen if I stop smoking?”

Possible answers:

• I will become irritable.
• I will gain weight.
• I will not cope.
• I will be stressed.
• I will miss cigarettes.
• I will lose pleasure.
• I will not know what to do with myself.
• I will fail.
• I will relapse.
• I will feel deprived.
• I will lose part of myself.

Setup

Even though I am afraid of what life without cigarettes might feel like, I acknowledge this fear.

Even though part of me believes cigarettes protect me from discomfort, I am open to discovering that I am stronger than this habit.

Even though I am afraid of giving cigarettes up completely, I am willing to discover freedom one moment at a time.

Tapping

Eyebrow:
This fear of quitting.

Side of Eye:
What will happen without cigarettes?

Under Eye:
Will I cope?

Under Nose:
Will I feel uncomfortable?

Chin:
Will I miss smoking?

Collarbone:
This uncertainty.

Under Arm:
This fear of change.

Top of Head:
I can allow myself to change safely and gradually.

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PART 6 — ADDRESS THE PART THAT DOESN’T WANT TO QUIT

Ask:

“Is there any part of me that does not want to stop smoking?”

Do not fight that part.

Speak to it.

Even though a part of me still wants cigarettes, I am willing to listen to that part.

I acknowledge that this part of me has been trying to help me in some way.

I don’t need to fight myself anymore.

I can find a healthier way to meet the need this part of me has been trying to meet.

Tapping

Eyebrow:
Part of me still wants to smoke.

Side of Eye:
I acknowledge that part.

Under Eye:
I don’t have to fight myself.

Under Nose:
I can listen to myself.

Chin:
I can understand what I really need.

Collarbone:
I can give myself something healthier.

Under Arm:
I can release the cigarette.

Top of Head:
I can choose freedom.

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PART 7 — RELEASE THE IDENTITY OF “I AM A SMOKER”

This is a major psychological shift.

Instead of:

“I am a smoker.”

begin creating:

“I am a person who no longer needs cigarettes.”

Setup

Even though I have identified myself as a smoker, I am open to seeing myself differently.

Even though smoking has become part of my identity, I am more than this habit.

Even though I have said “I am a smoker,” I am ready to discover who I am without cigarettes.

Tapping

Eyebrow:
I have called myself a smoker.

Side of Eye:
But smoking is something I have done.

Under Eye:
It is not who I am.

Under Nose:
I am more than this habit.

Chin:
I am more than nicotine.

Collarbone:
I am more than my cravings.

Under Arm:
I am capable of change.

Top of Head:
I am becoming free.

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PART 8 — RELEASE THE EMOTIONAL ATTACHMENT

Think of your relationship with cigarettes.

Perhaps cigarettes have been there during difficult times.

Perhaps they have been there during celebrations.

Perhaps they have been a companion.

Perhaps they have been part of your daily rituals.

Acknowledge that relationship.

Setup

Even though cigarettes have been a familiar companion, I am grateful for what I learned from my relationship with them.

I release the need to continue that relationship.

I am allowed to move forward.

Tapping

Eyebrow:
Thank you for being there.

Side of Eye:
But I don’t need you anymore.

Under Eye:
I release this old relationship.

Under Nose:
I release the attachment.

Chin:
I release the ritual.

Collarbone:
I release the emotional dependence.

Under Arm:
I choose something healthier.

Top of Head:
I choose freedom.

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PART 9 — CRAVING INTERRUPTION ROUND

Imagine your favourite cigarette.

See it clearly.

Notice the cigarette.

Notice the smell.

The taste.

The feeling of holding it.

Now imagine choosing not to smoke it.

Tapping

Eyebrow:
I notice the cigarette.

Side of Eye:
I notice the craving.

Under Eye:
And I don’t have to obey it.

Under Nose:
A craving is a feeling.

Chin:
A feeling can pass.

Collarbone:
I can breathe.

Under Arm:
I can tap.

Top of Head:
I can let the craving pass.

Take a deep breath.

Imagine the craving decreasing.

Rate it again from 0–10.

Craving intensity: ____ / 10

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PART 10 — CHANGE THE MORNING PATTERN

For many smokers, the morning cigarette is deeply conditioned.

Imagine waking tomorrow.

You wake up.

You notice the old thought:

“I need a cigarette.”

Now replace it.

Tapping

Eyebrow:
I wake up and breathe.

Side of Eye:
I notice my body.

Under Eye:
I don’t need a cigarette.

Under Nose:
I choose fresh air.

Chin:
I choose freedom.

Collarbone:
I choose a healthier morning.

Under Arm:
My first thought can be different.

Top of Head:
I begin my day free.

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PART 11 — CHANGE THE AFTER-MEAL PATTERN

Imagine finishing a meal.

The old automatic thought appears:

“Now I need a cigarette.”

Tapping

Eyebrow:
After eating, I used to smoke.

Side of Eye:
That was the old pattern.

Under Eye:
My body learned that association.

Under Nose:
And now I can change it.

Chin:
I can breathe after eating.

Collarbone:
I can drink water.

Under Arm:
I can move.

Top of Head:
I can enjoy the feeling of not smoking.

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PART 12 — CHANGE THE COFFEE/SMOKING ASSOCIATION

Imagine your usual coffee.

Notice whether your mind automatically connects coffee with cigarettes.

Setup

Even though I have connected coffee with smoking, I am free to enjoy coffee without cigarettes.

Tapping

Eyebrow:
Coffee without cigarettes.

Side of Eye:
A new association.

Under Eye:
A new pattern.

Under Nose:
I can enjoy my coffee.

Chin:
I can breathe.

Collarbone:
I can relax.

Under Arm:
I don’t need nicotine.

Top of Head:
Coffee and cigarettes are no longer connected.

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PART 13 — RELEASE SOCIAL PRESSURE

Imagine being around someone who is smoking.

Setup

Even though seeing someone smoke can trigger me, I can remain in control of my choices.

Tapping

Eyebrow:
Someone else is smoking.

Side of Eye:
That doesn’t mean I need to smoke.

Under Eye:
Their cigarette is theirs.

Under Nose:
My choice is mine.

Chin:
I choose myself.

Collarbone:
I choose my health.

Under Arm:
I choose my freedom.

Top of Head:
I don’t have to follow the old pattern.

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PART 14 — DEAL WITH THE “JUST ONE CIGARETTE” THOUGHT

This thought can be powerful.

Setup

Even though my mind may say, “Just one cigarette,” I recognize this as an old pattern.

I don’t have to negotiate with the addiction.

I can choose my future instead of my old habit.

Tapping

Eyebrow:
Just one cigarette.

Side of Eye:
I know that thought.

Under Eye:
It is the old pattern.

Under Nose:
I don’t need to argue with it.

Chin:
I can simply let it pass.

Collarbone:
No negotiation.

Under Arm:
No need to fight.

Top of Head:
Just freedom.

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PART 15 — BUILD A NEW SELF-IMAGE

Close your eyes.

Imagine yourself six months from now.

You wake up without needing a cigarette.

You breathe deeply.

You walk outside.

You realize:

“I don’t smoke anymore.”

Feel that.

Tapping

Eyebrow:
I see myself free.

Side of Eye:
I see myself breathing.

Under Eye:
I see myself stronger.

Under Nose:
I see myself healthier.

Chin:
I see myself in control.

Collarbone:
I see myself without cigarettes.

Under Arm:
This is becoming normal.

Top of Head:
This is who I am becoming.

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PART 16 — INSTALL THE NEW BELIEFS

Tap gently through the points while repeating:

Eyebrow:
I am capable of change.

Side of Eye:
My body can learn new patterns.

Under Eye:
I can experience discomfort without smoking.

Under Nose:
I can handle cravings.

Chin:
I can let cravings pass.

Collarbone:
I can manage stress without cigarettes.

Under Arm:
I can relax without nicotine.

Top of Head:
I choose freedom.

Second round

Eyebrow:
I respect my body.

Side of Eye:
I choose clean breathing.

Under Eye:
I choose health.

Under Nose:
I choose strength.

Chin:
I choose freedom.

Collarbone:
I choose life.

Under Arm:
I choose myself.

Top of Head:
I am free to live without smoking.

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PART 17 — FUTURE-PACING

Imagine tomorrow.

See yourself waking up.

You don’t smoke.

Imagine your usual morning.

You remain calm.

Imagine your first trigger.

You breathe.

You tap.

The craving rises.

And then it falls.

Imagine another trigger.

You remain in control.

Imagine someone offering you a cigarette.

You simply say:

“No, thank you. I don’t smoke.”

Notice how different that feels.

Tapping

Eyebrow:
I see my future self.

Side of Eye:
A non-smoker.

Under Eye:
Calm.

Under Nose:
Strong.

Chin:
Confident.

Collarbone:
Free.

Under Arm:
In control.

Top of Head:
Living without cigarettes.

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PART 18 — EMERGENCY CRAVING PROTOCOL

When a craving appears, do not panic.

Use the STOP–BREATHE–TAP–CHOOSE process.

STEP 1 — STOP

Stop what you are doing for a moment.

STEP 2 — BREATHE

Take three slow breaths.

STEP 3 — TAP

Tap the points while saying:

This craving is here.

I don’t have to act on it.

I allow it to pass.

My body can settle.

I choose freedom.

STEP 4 — CHOOSE

Ask:

“What do I actually need right now?”

Maybe you need:

• rest
• water
• movement
• connection
• emotional release
• food
• fresh air
• relaxation
• a break.

Meet the real need rather than feeding the old pattern.

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PART 19 — RELAPSE-PREVENTION ROUND

A lapse does not have to become a relapse.

If you smoke a cigarette, do not say:

“I’ve failed.”

Instead say:

“What triggered me?”

Then tap on the trigger.

Setup

Even if I experience a setback, I refuse to turn one cigarette into a return to smoking.

I can learn from what happened.

I can forgive myself.

I can understand the trigger.

I can recommit immediately.

Tapping

Eyebrow:
I don’t need perfection.

Side of Eye:
I need awareness.

Under Eye:
I can learn from every experience.

Under Nose:
I can identify my triggers.

Chin:
I can strengthen my response.

Collarbone:
I can begin again immediately.

Under Arm:
I forgive myself.

Top of Head:
I return to freedom.

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PART 20 — FINAL RELEASE

Take a deep breath.

Place your hand over your heart.

Tap gently on the collarbone.

Repeat slowly:

I release the need to smoke.

I release the belief that cigarettes control me.

I release the emotional attachment.

I release the old rituals.

I release the old identity.

I release the fear of living without cigarettes.

I release the need to use nicotine to manage my emotions.

I release the belief that I cannot cope without smoking.

I am capable of change.

I am allowed to change.

My body can learn.

My mind can learn.

My emotions can be felt without being controlled by them.

A craving is not a command.

A thought is not a command.

An emotion is not a command.

I can pause.

I can breathe.

I can tap.

I can choose.

I choose freedom.

I choose health.

I choose life.

I choose myself.

Take another deep breath.

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FINAL 0–10 CHECK

Think about smoking again.

Notice the craving.

Rate it now:

Craving intensity: ____ / 10

Compare this with your original number.

If the intensity is still significant, do another round specifically on whatever remains.

Ask:

“What is still keeping this craving alive?”

Then tap directly on that answer.

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DAILY EFT SMOKING-FREEDOM ROUTINE

Morning — 5 minutes

Tap:

I begin this day free.

I don’t need cigarettes to get through today.

I can handle whatever today brings.

I choose to breathe freely.

I choose myself.

During a craving — 2 to 5 minutes

Tap:

This craving is temporary.

I don’t have to obey it.

I can breathe through it.

I can let it pass.

I choose freedom.

Evening — 5 minutes

Tap:

I am proud of every choice I made today.

I release today’s triggers.

I forgive myself for any difficulty.

My brain is learning a new pattern.

Tomorrow I become even stronger.

I am becoming a non-smoker.

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THE CORE EFT STATEMENT

Use this whenever necessary:

Even though part of me still wants to smoke, I deeply and completely accept myself, I acknowledge this craving, I understand that it is an old learned pattern, and I am choosing to release the need for cigarettes and discover the freedom, strength and peace of living without them.

Then tap:

Eyebrow:
This old smoking pattern.

Side of Eye:
This craving.

Under Eye:
This old association.

Under Nose:
I don’t need it anymore.

Chin:
I can let it go.

Collarbone:
My body can learn.

Under Arm:
My mind can change.

Top of Head:
I choose freedom.

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Practitioner Closing

Take three slow breaths.

Feel your feet on the floor.

Notice the room around you.

Allow yourself to recognize that change is a process.

You do not have to fight yourself.

You are learning a new response.

You are separating the craving from the action.

You are separating the emotion from the cigarette.

You are separating the trigger from the habit.

And you are separating your identity from smoking.

The goal is not to become someone who constantly fights the desire to smoke.

The goal is to become someone for whom smoking is no longer necessary.

And each time a craving comes and you allow it to rise, peak and pass without smoking, you strengthen the new pattern.

Breathe.

Tap.

Choose.

Freedom is the new pattern.