Breathe Free: The Plan to Stop Smoking Session Two

Breathe Free:The Plan

to Stop Smoking

Breathe Free:The Plan

to Stop Smoking

Session Two

Welcome back. Welcome back.

Your next step is to set the exact time and date to stop smoking.

Your next step is to set the exact time and date to stop smoking.

Quit

Smoking

For the last 24-48 hours you recorded your own smoking

patterns. Let’s use that information to complete the

“SMOKER’S TEST.”

For the last 24-48 hours you recorded your own smoking

patterns. Let’s use that information to complete the

“SMOKER’S TEST.”

You may be surprised to realize you have smoked many cigarettes for reasons other than craving nicotine.

You may be surprised to realize you have smoked many cigarettes for reasons other than craving nicotine.

Let’s look at some weapons you can use to cope with your smoking behavior.

Let’s look at some weapons you can use to cope with your smoking behavior.

Do you smoke forDo you smoke for

STIMULATIONSTIMULATION??

Let’s look at some strategies you can use when an urge strikes. . .

Let’s look at some strategies you can use when an urge strikes. . . Splash cold water on your face.

Brush your teeth with mint-flavored toothpaste

Drink a glass of ice water with a twist of lemon.

Do some calisthenics. Take 10 deep breaths. Go for a walk. Floss your teeth. Think of your own

stimulating activities.

Maybe you are the

HANDLING type and you enjoy the routine of smoking.

Maybe you are the

HANDLING type and you enjoy the routine of smoking.

Instead, you could . . .Instead, you could . . . Doodle with a pencil. Play with a toothpick,

carrot, or celery stick. Flip a coin. Hull sunflower seeds. Pour water in a glass and

sip it slowly. Start a hobby like sewing,

knitting, wood-working. Snap a rubber band. Squeeze a power ball.Handling

Or could you be the type that wants to

REDUCE TENSION?

Or could you be the type that wants to

REDUCE TENSION?

To reduce stress, and tension you could . . .

Go for a leisurely walk. Get plenty of rest. Repeat to yourself: “I

choose to be tobacco free!” Do some relaxation

exercises. Plant or pick flowers. Soak in a warm tub of

water. Ask a friend to massage

your neck and shoulders.Tension Reduction

Some people find smoking PLEASURABLE

RELAXATION.

Some people find smoking PLEASURABLE

RELAXATION.

A strategy you might try . . .A strategy you might try . . . Sleep in some morning. Take a warm shower -

alternate warm with cold. Have breakfast in bed. Read a good story. Visit with a friend. Do relaxation exercises. Sun bathe Watch a classic movie.

Pleasurable Relaxation

Do you smoke out of

HABIT?

Do you smoke out of

HABIT?

Maybe you light up without realizing it. Instead you could . . .

Get a drink of water. Get up from the

table and immediately go for a walk.

Develop a new habit. Pour yourself a glass

of juice instead of alcohol.

Brush your teeth.Habit

or you could . . .

Play with a finger toy when talking on the phone.

Do some stretching exercises.

Repeat, “I choose to be tobacco free!”

Do you smoke because

of CRAVING AND ADDICTION?

Do you smoke because

of CRAVING AND ADDICTION?

Strategies you might use include . . .Strategies you might use include . . . Replacing coffee and cigarettes with

exercise. Look at your watch for three minutes or

count backwards from 100. Eat an abundance of fresh or cooked fresh

fruits and vegetables. Chew sugarless gum. Prepare and snack on finger foods. Drink water or fruit juice. Switch your mind to another subject. Try Zyban or Nicotine Gum.

So what is ADDICTION????

So what is ADDICTION????

According to the Surgeon General, tobacco usage is an addiction and should be treated.

JAMA 252: 2874, 1984

NicotineNicotine

6-8 times more addictive than alcohol

as addictive as cocaine and crack

(95-100% of people who use nicotine are addicted)

Criteria for an addiction is:Criteria for an addiction is: The user’s behavior is controlled by

a psychoactive substance. There is a compulsive use of the

drug despite damage to the individual or society, and this takes precedence over other important priorities.

The drug is reinforcing--that is, it is sufficiently self-rewarding to maintain usage.

Other criteria include:Other criteria include:

Tolerance to the drug develops. Physical dependence develops

leading to withdrawal symptoms when you can’t smoke or stop.

After cessation of drug use, you will find yourself fighting a strong tendency to relapse (go back to smoking).

The effects of nicotine on the brain are staggering.The effects of nicotine on the brain are staggering.

It stimulates the cells of the brain.

It acts fast. It mimics the action of

acetylcholine. It causes

neurotransmitters to be released.

These cravings and urges are often prompted by triggers.

These cravings and urges are often prompted by triggers.

A trigger is any event, habit, action, or thought that precedes the act of smoking or using any form of tobacco.

Try substituting other activities for smoking in situations that in the past led you to smoke.

Try substituting other activities for smoking in situations that in the past led you to smoke.

When an urge or craving comes, choose activities that change how you feel.

When an urge or craving comes, choose activities that change how you feel.

Exercise

Triggers are of short duration and will fade after the first few days.

Triggers are of short duration and will fade after the first few days.

Time is your friend.

Breaking the addiction is possible.

Breaking the addiction is possible.

The physical addiction to nicotine is relatively easy to break.

The physical addiction to nicotine is relatively easy to break.

Breaking the psychological addiction is more challenging.

Breaking the psychological addiction is more challenging.

Addictions are extremely powerful.Addictions are extremely powerful.

The support of friends, family, and ex-smokers will giveyou vital help in resisting your psychological urges.

Video Presentation

Video Presentation

Video DiscussionVideo Discussion What is the most important

principle of winning? Lou Holtz gives several special

principles he uses to motivate his football team to be #1. How can you relate these principles to your own experience as a non-smoker-to-be?

We discussed an essential strategy last session. Do you remember it?

We discussed an essential strategy last session. Do you remember it?

Importance of Exercise in Cessation

This session we will discuss a second strategy that is just as important.

Choose to refuse caffeine.

This session we will discuss a second strategy that is just as important.

Choose to refuse caffeine.

You need to avoid caffeine especially during the cessation process.

You need to avoid caffeine especially during the cessation process.

Why, you ask?Why, you ask?

Many smokers are known to drink more coffee than nonsmokers.

Caffeine is a psychoactive drug.

Caffeine consumption will likely increase once nicotine consumption has stopped.

Caffeine is a re-enforcer.B Med J. 1989; 298, p. 1075

And that’s just the beginning. And that’s just the beginning. Caffeine has psychological

effects as well. Caffeine is a saboteur. Coffee, like alcohol, acts as a

diuretic which causes excretion of water, calcium, iron, and magnesium.

Caffeine interferes with sleep.FDA Report 1978Am Psy. Bull. 1984 - 95; 301-326J. L.C.M. 1982, 99;46-JADA 1977: 71: 240

Caffeine withdrawal begins 18 to 24 hours after caffeine was last consumed and usually ends in 72 hours.NEJM. 1992: 327, 1109-1114

Caffeine withdrawal begins 18 to 24 hours after caffeine was last consumed and usually ends in 72 hours.NEJM. 1992: 327, 1109-1114

Plan to cope with the withdrawal period by:Plan to cope with the withdrawal period by:

avoiding high pressure situations; applying a cold pack to the head;

or if necessary, taking a mild painkiller (avoid

caffeine-containing headache medications and pain killers).

On page 23 of your Personal Plan Booklet, note the connection between caffeine, nicotine, and exercise

On page 23 of your Personal Plan Booklet, note the connection between caffeine, nicotine, and exercise

The Plan To Stop Smoking

Caffeine, Nicotine and

Exercise

Caffeine, Nicotine and

Exercise

Reasons for drinking Getting going in the

morning Gives me a lift Calms my nerves Gives me satisfaction

Reasons for Smoking The first thing I do It lifts me when I’m down Acts as a tranquilizer One of my pleasures(continued on next slide)

The Plan To Stop Smoking

Exercise gives you what you tried to get from caffeine and nicotine:

PPB Session Two 23

Reasons for Exercise Increases circulation and gets you

going Gives a lift Tranquilizes Pleasurable

The Plan To Stop Smoking

Caffeine, Nicotine and Exercise

PPB Session Two 23

Caffeine, Nicotine and

Exercise

Caffeine, Nicotine and

Exercise

Coffee Withdrawal Symptoms Restlessness and

irritability Headaches Fatigue, lethargy Palpitations Constipation,

diarrhea, tremors

Nicotine Withdrawal Symptoms Nervousness and

anxiety Headaches Fatigue, energy loss Palpitations Constipation,

diarrhea, tremors

The Plan To Stop Smoking

Exercise reduces withdrawal symptoms

PPB Session Two 23

Caffeine, Nicotine and Exercise

Caffeine, Nicotine and Exercise

Exercise Reduces Symptoms Calms and improves sleep Draws blood from head to muscles Energizes Regulates the heart Regulates the body systems

The Plan To Stop Smoking

PPB Session Two 23

JuiceBreak

The best preparation to stop smoking is to follow the same tips that bring success after you stop smoking.

The best preparation to stop smoking is to follow the same tips that bring success after you stop smoking.

Use your power of free choice to decide exactly when you will smoke your last cigarette prior to the next session.

People attempt to stop smoking in different ways.People attempt to stop smoking in different ways.

Aversion method Nicotine fading Nicotine Patches or Gum Cold Turkey Anti-Depressant Drug (Zyban)

You have enough

information now to say, “I choose to be free from smoking!”

You have enough

information now to say, “I choose to be free from smoking!”

Here’s a tip to help you make the decision to break free.Here’s a tip to help you make the decision to break free.

Identify the positives and negatives of smoking.

Decide to stop smoking. Evaluate the benefits of your

stopping and the consequences if you continue.

Act by setting a specific date to stop Learn from others how to be a

nonsmoker.

IDEAL

More than 40 million Americans have kicked the nicotine addiction.

More than 40 million Americans have kicked the nicotine addiction.

SO CAN YOU!

Here’s your checklist for breaking free:Here’s your checklist for breaking free:

Buy several varieties of frozen fruit juices. Avoid hot drinks such as coffee and tea. Drink eight glasses of water or juice daily. Get at least eight hours of sleep. Avoid stress-producing events. Make an appointment with your doctor for

exercise clearance. Set up a dental appointment for cleaning

teeth. Eat a good breakfast and two lighter meals

daily.

And for the next session, you should . . .And for the next session, you should . . .

Bring your signed Smoke-free Agreement to class.

Bring all the butts from cigarettes you smoke between now and the next session.

Bring your lighters, ash trays, and anything else associated with smoking.

Tell your family and friends of your decision and ask them to support you.

Before the next session, decide EXACTLY when to stop.

Before the next session, decide EXACTLY when to stop.

Inventory Your Spiritual Weapons Against SmokingInventory Your Spiritual Weapons Against Smoking

Dr. Lesley Weatherhead’s definition of health:Dr. Lesley Weatherhead’s definition of health: “Physical health means the

complete and successful functioning of every part of the body in harmonious relationship with every other part. The human being does not consist only of body and mind, but he is body, mind and spirit.”

“In such unity there cannot be disease at any point, at any level of being, without the whole personality being to some extent affected.”

Whether it is the influencing of the body affecting the mind; for example, impaired or diseased cells of the brain, deranging the function of thought;

“or the mind destroying physical health through ulcers, colitis, and functional troubles of all kinds; or again, certain spiritual afflictions such as jealousy, hatred, resentment, or worry which lead directly to trouble, either physical, psychical, or both.

“All of these show clearly that more often than not, it is an error to concentrate one’s attention exclusively on the soul, the mind, or the body.”

Psychology of Religion and Healing, pp. 317-319

Within the last 100 years social and physical scientists have recognized the importance of the spiritual, especially as it relates to changing behavior.

Take inventory of what spiritual weapons you have developed over the years that you can use to stop smoking.

Spiritual Values ISpiritual Values I

1. Respect Yourself - A physical masterpiece, you’re

worth it. Your relationships - they are

indispensable. You want to draw them closer.

Your environment - a work of art. You would not want to burn it.

The creative process - its perfect you want to build on it.

Spiritual Values IIDemonstrate Your Values

Spiritual Values IIDemonstrate Your Values A. You are Compassionate. Many of your

colleagues depend on you to be healthy. B. You are sensitive. Many are allergic to

tobacco smoke. C. You think critically. The less exposure to

tobacco the healthier you are. D. You are courageous. You will break a

harmful addiction. E. You are caring. You believe in the Golden

Rule.

Spiritual Values IIIExpress Responsibility

Through:

Spiritual Values IIIExpress Responsibility

Through: Self discipline - you are in control

of your life. Not RJR or P.M. Integrity - Your friends can trust

you to do the right thing. Honesty - you don’t have a good

reason to continue using tobacco.

We’ll See You Next Time!We’ll See You Next Time!