Reply To: Aftermath from quitting smoking

Paul McCabePaul McCabe
PSTEC Pro and Forum Moderator

Hi Clearingman,

Thanks for your update.

The explanation you gave makes perfect sense and, for many people, smoking gives a sense of comfort or spending time with a good friend. In truth, it is like spending time with a friend who trashes your house, gives you an illness and robs you of your energy.

So, lip-biting has become your substitute for that. It does not seem to be healthy for you ultimately. Did you use willpower to quit smoking or did you employ a particular modality?

You may wish to layer in some PP suggestions like “I used to smoke to reassure myself” and “When I stopped smoking, I used to bite my lips to reassure myself.” This can free some things up for you.

“I can feel reassured easily” might be a good general suggestion to layer in.

You could also layer in “When I feel excited, I….(insert new positive behaviour)” This could simply be “breathe deeply” or “smile.” PP works very well on triggered behaviours – e.g. “When (X), I (Y)”

It is definitely worth going with the CTs on anger and anxiety.

As far as PSTEC goes, I vouch for all of the tracks. PSTEC Advanced is excellent for therapists, or if you have a general interest in the mind.

For self-help, How to Achieve Almost Anything The Easy Way ( is superb.  It's a paid track.

Mindfulness with PSTEC is free and has some great tips and suggestions –

In my experience of working with people one-to-one and also from conversing with users of PSTEC, there is always a way to make the desired changes with the PSTEC tools. As a self-helper, I think you would benefit from consistency and also varying the tracks you use.

There are some published works which reference PSTEC and I imagine that this will grow in number. What sort of guide would be helpful for you? Are there any sticking points? I am sure I could write up a guide for you.

I look forward to learning more about how you are getting on,


Paul McCabe – PSTEC Master Practitioner

Please contact me anytime if you want any assistance in utilising PSTEC to help you live a life of tremendous freedom & possibility.

Recreate yourself with PSTEC.

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