The anxiety around quitting smoking is huge. If I told you you were never allowed to smoke again the usual reaction is one of fear, panic or anxiety. This is a strange feeling to have for something that is merely a 'pleasurable pursuit'. If you were told you could not have your favorite meal for the next week or even the next month or year you might feel disappointment, but panic would not be something experienced by most.

So imagine now never able to smoke again, or even that you have just run out and that you can't get any more for a couple of days. How does that make you feel? Rate this on a scale of 0-10 and then tap to reduce the feeling to a 0. Here are some examples to help you, please change as needed:

'Even though I panic if I am unable to smoke, I deeply and completely accept myself'

'Even though I have this fear that drives me to keep smoking, I totally love and forgive myself'

'Even though my fear of going without a cigarette prevents me from stopping, I love and respect myself'

'Even though my anxiety about quitting makes me want to smoke more, I accept and forgive myself and see it for what it is. This releases me from its illusion, setting me free'