NIP IT IN THE BUTT - Understand Your Numbers€¦ · OACHING NIP IT IN THE BUTT 2 CONTENTS WELCOME Quite possibly this is your first time quitting or maybe your fifteenth. Wherever

PROGRAM WORKBOOK

NIP IT IN THE BUTT

IGNITE COACHING | NIP IT IN THE BUTT© 2015 ADURO, INC. ALL RIGHTS RESERVED. 2

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TSWELCOME Quite possibly this is your first time quitting or maybe your fifteenth. Wherever you are in your journey this program is designed to support you right where you are at. This program aims to promote healthy behavior and habit changes that can aid you in your choice to becoming tobacco-free. Quitting requires planning, preparation, and the development of strategies to cope with the urge to use tobacco products.

FEATURES OF THE PROGRAM: » Six weekly sessions

» Six weekly surveys

» Post-program follow-up survey

» Resources, tips, and tools to help you succeed

Week 1: Square One

Week 2: Support Systems, NRTs, & Drug-Free Tools

Week 3: Laying the Foundation

Week 4: Behaviors & Habits

Week 5: Celebrate Success & Reassess Barriers for Change

Week 6: Celebrate Wins & Forward Momentum

Appendix

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K 1

SQUARE ONE Let’s start fresh, at square one. This week is about understanding where you are right now and creating forward momentum to where you want to go.

There are many different contributors to creating positive behavior change, but most importantly, the choice is up to you. Begin by cultivating an understanding of why you are here.

Considering what you are wanting for yourself, why have you chosen to participate in this program?

Keeping your answer in mind, ask yourself the following questions.

What does smoking currently add to my life?

What does smoking currently take away from my life?

When thinking about quitting, what are the reasons that motivate me to quit?

Perhaps this program is your very first quit attempt or your fifteenth. To move forward, it is important to acknowledge past experiences, reflect on current experiences, and define clear action and goals. Think of each discovery as a small step, tackling habits, and experiences one by one.

To create a new, healthier behavior, it is crucial to understand within our own personal experiences why we make the choices that we currently do.

The first activity of week one is to begin to recognize the times of the day, specific places, foods, and emotions (positive or negative) that can spark the urge to use tobacco. You may begin to notice patterns in the places and emotions. This is defined as your “Smoking Triggers”. Each individual has unique experiences and therefore no “Smoking Trigger” is the same.

Once you have identified your trigger, you will be able to create new healthier behaviors to power through cravings successfully.


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K 1

ACTION STEPSIdentify your "Smoking Triggers".

JOURNALING OPPORTUNITYWhat has led me to want to be tobacco-free?


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K 2

SUPPORT SYSTEMS, NRTS, & DRUG-FREE TOOLSWhen thinking about tools to aid in your success, it is important to select options that fit well with your unique lifestyle and needs. There are many tools and replacement therapies that work well for others, that may not work for you. It is important to consult with a physician prior to using both prescribed and over-the-counter Nicotine Replacement Therapy (NRT) products.

Included in the appendix is a detailed handout on the FDA approved NRT products. This handout can be used as a guide while working with your physician to discover what will work best for you.

In addition to NRT products, there is also an array of drug -free tools and tricks that can be helpful when preparing to stop using tobacco and throughout the beginning stages of being tobacco-free. To view a list of common tools, please see the appendix. Circle the tools that sound supportive to you and make a trip to the store.

The last action step for this week is to identify and tap into the support structures that surround you. Your support system can help propel you towards success.

SUPPORT STRUCTURES Enroll others: family, friends, co-workers.

Get public about what you are up to. Declaration to others is a major contributor to success in any given goal.

Address your environment.

Habits are influenced by your environments. Where won’t you use tobacco? Where are you willing to stop using tobacco?

Do what you love.

Habits are changed through behavior modification. Now that you are not busy using tobacco, what are you going to do instead? What do you love?


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K 2

ACTION STEPSPrepare tools and NRT strategy.

Identify support structures; enroll friends and family.

Begin using the Craving Log (found on the next page).

JOURNALING OPPORTUNITYWhat am I committed to this week? How does this commitment move me towards success?

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K 3

LAYING THE FOUNDATION Before being able to fulfill on any goal, a solid foundation must be established. Week three will provide you with the opportunity to identify predictable excuses and to think through how and why these excuses hold you back. Clarity and commitment are the foundation of change. By dispelling and refuting excuses, there is nothing in the way to being successful.

DISPELLING EXCUSES » I have tried so many times and have not been successful, I will probably fail again.

» I am addicted and the craving is just too strong.

» If I stop using tobacco, I will gain weight.

» I am able to focus better when I have used tobacco.

Exploring these excuses will provide the opportunity to get clear on how your excuses continue to support your habit. Once you dispel your excuses, you can move forward by identifying your goal and the supportive resources that are available to you.

CRAVING LOGThe first action step this week is to work through the Craving Log. The purpose is to identify key behaviors and times in which you have cravings and the desire to use tobaco. After recognizing your personal themes, you will then use the proper tools and knowledge that you have acquired to cultivate new behaviors and habits.

HABIT LOOPBegin working through the Habit Loop. The purpose is to help you create more positive behaviors and habits.

» Identify the behavior that you want to change.

» Recognize what you are getting out of it.

» Isolate the trigger.

» Now replace the old habit with a more positive habit or even multiple habits.

» Practice, practice, and PRACTICE your new habit.


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K 3

QUIT DATECreate and commit to YOUR quit date. This is always your choice and it is a key factor in being successful in quitting or changing anything. Your quit date should be around 14-30 days from now. As you set your quit date, be thoughtful about any upcoming events, parties, special days, and abnormalities in your schedule that could change your stress level. Find tips for reducing stress in the appendix.

If you know there are certain events that will challenge you, be mindful and set your quit date away from those types of events. Envision this as a new schedule that fosters wonderful change and inspires newness, and sets you up for success. Think about choosing a day that has significance to you: birthday, anniversary, or special holiday.

ACTION STEPSContinue filling out your Craving Log.

Choose your quit date (14-30 days from now).

Identify a tiny habit that you would like to change and create the action.

JOURNALING OPPORTUNITYHow does my excuse for using tobacco limit my forward movement towards being tobacco-free?

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K 4

BEHAVIORS & HABITS Week four is focused on creating action, and identifying the triggers in order to gather information to support new action. Once you have committed to your action plan, it may be useful to “Clean Up and Clear Out”. This means preparing your environment and space to be tobacco-free.

CRAVING LOGOne of your action steps in week three was to continue filling out your Craving Log.

Now that you have worked through the Craving Log, what have you noticed?

» Circle common places where you used tobacco.

» Underline common times when you used tobacco.

» Highlight key physical, mental, and emotional responses.

CLEAN UP AND CLEAR OUTThe last action step for this week is to “Clean Up and Clear Out”. Taking time to clean things out and clear away the smells that remind you of your habit will greatly increase your chance of success.

Mentally and physically open up space to cultivate a new, cleaner, and healthier way of living. With clarity there is always forward movement.

This is the week of creation and action. With a clear vision of your goal in mind and a plan about what can be done differently, success is only a few steps away.


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K 4

ACTION STEPSContinue to identify, commit to, and create new habits and behaviors that you will perform instead of using tobacco.

Clean Up and Clear Out! Take the steps to create a tobacco-free environment.

JOURNALING OPPORTUNITYWhat am I committed to this week? How will my day-to-day be different when I am tobacco-free?

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K 5

CELEBRATE SUCCESS & REASSESS BARRIERS FOR CHANGE Take a few minutes to reflect on the last four weeks. Give yourself a big pat-on-the-back for what has gone well.

Are you tobacco-free?

Have you relapsed but gotten back on track?

Thinking about removing barriers, what opportunities are you seeing for yourself that will support your overall goals?

Are you empowered with the information, tools, support, and motivation to make the choice to quit?

USE THIS MOMENTUM TO PROPEL YOU TOWARDS CONTINUED SUCCESS!

You are making an incredibly valuable decision for your health and for your life. This is a great week to continue your Craving Log as you cut back one cigarette at a time. Just like in week four, commit to using your NRT or other tools each day and keep your supplies handy. If you notice a pattern with a certain place or time, begin to actively choose a new place to break, or use one of the Tools and Tricks found in the appendix. Notice the certain times when you experience cravings and take responsibility for finding other ways to occupy your free time.

Your action step this week is to begin to identify barriers that hold you back from quitting. In order to move forward, it is imperative to identify what or who may be a barrier for you.

As you have gained momentum through these last five weeks, what is standing out to you now?

Are you presented with complete freedom and acceptance? Or perhaps fear or resistance?

When we commit to changes, we are often times confronted with barriers that affect our ability to fully commit, even if the change is the best thing for us. To move forward, you must nip these barriers in the butt to create space for new habits. You are fully capable, in control and equipped with the proper tools for success.

What barriers do you need to remove to be successful?


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K 5

ACTION STEPSIdentify barriers that are keeping you or may keep you from being tobacco-free. Remove these barriers to set yourself up for long-term success.

JOURNALING OPPORTUNITYReflecting on the last four weeks, have I fully committed to change? What am I taking with me today and putting into action for forward movement?

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K 6

FORWARD MOMENTUM Wow, you are here — week six! You have done so much work up to this point. Applaud yourself for all of your efforts. From here on out, your mission is to live tobacco-free.

THIS IS JUST THE BEGINNINGNow is the time to re-commit to your goals, recognize triggers, and continually use the tools and techniques that you have armored yourself with.

REMIND YOUR FRIENDS AND FAMILY OF YOUR QUIT DATE. ASK FOR THEIR SUPPORT.

They will be there to help you through your ups and downs in these next few days and weeks as you begin to live tobacco-free.

In the past five weeks you have worked on many different action steps to prepare you and your body for being tobacco-free. Make sure that you are fully supplied on all fronts:

» NRT (see appendix)

» Tools and Tricks to Kick Cravings (see appendix)

Other handy objects that aid you in letting cravings pass: » Keep a water bottle handy and full at all times. Water helps to flush any residual toxins out of the body and in turn manages withdrawal symptoms.

» Actively avoid places, circumstances, and activities that once were a home for your habit. Instead choose to participate in one of your healthy alternatives discovered in week five every time you have the urge or temptation to recoil back to those old places.

There is too much to lose and only a healthy life to gain.

THE TIME IS NOW — NIP IT IN THE BUTT!


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K 6

ACTION STEPSCommit to being tobacco-free.

Stock up on NRT's and Tools for staying tobacco-free.

Ask for support. Remember you have access to 1:1 telephonic coaching if you need continued support. Please email [email protected] to set up an appointment.

JOURNALING OPPORTUNITYOver the course of the last six weeks, have I fully committed to change? Where have I been successful? Where are opportunities? Why is it important to me that I remain tobacco-free? Write this as if you are already tobacco-free – a place of power and confidence, and writing as if you are there, moving forward.

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AP

PEN

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Tobacco Cessation Drugs

Tools & Tricks to Kick Cravings

10 Tips for Reducing Stress

Withdrawl

Preparing to Quit

Sample Craving Log

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TOBACCO CESSATION DRUGS APPROVED BY THE FDA It is important to note that while all of these products are approved by the FDA, you must first consult your physician to more appropriately choose a method that will suit you. Statistics show that tobacco users who use an Nicotine Replacement Therapy (NRT) DOUBLE their chances of success when quitting.

NRT’s are designed to wean you from addiction. They use small doses of Nicotine over a longer period of time to reduce your body’s craving for tobacco.

OVER THE COUNTER NICOTINE REPLACEMENTSkin Patches: These are sold both as generic and brand name products. The patch is adhered to the skin and worn for either 16-24 hrs. The patch lends a consistent small dose of nicotine to the body, curbing the need to use tobacco.

Chewing Gum: This type of NRT is sold under generic and brand name. A proper chewing technique is crucial in order for this product to function properly, consult the labels and directions printed on the product packaging.

Lozenges: This product comes in both private label and generic brand. The lozenges come in an assortment of flavors and strength. The lozenge is not to be chewed but slowly dissolved in the area where the cheek and gum meet.

PRESCRIPTION ONLY NICOTINE REPLACEMENT Inhaler: This product is only found under the brand name Nicotrol. The inhaler is puffed on much to the same effect as a cigarette.

Nasal Spray: This product is only found under the brand name Nicotrol. The nasal spray is the quickest to deliver the dosage to the blood stream.

Prescription ONLY for Tobacco Cessation

Chantix (varenicline tartrate): This drug does not contain nicotine. It acts as sites in the brain affected by nicotine. It works by easing withdrawal symptoms and blocking the effects of nicotine if a person continues using tobacco. This is taken in pill form and regimented in a scheduled format by your health care provider. This medication requires dosage prior to a set quit date. Please work with your provider to select the proper dosage and regimine.

Zyban, Wellbutrin SR (BID), Wellbutrin XL (QD), Buproban, Budeprion (buproprion): This prescription does not contain nicotine. The exact functions of how this drug works have not been fully discovered. However, it is thought that it works by mimicking the feeling of ingesting nicotine by producing high levels of dopamine and affecting the action of the norepinephrine.


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TOOLS AND TRICKS TO KICK CRAVINGS

CANDY/FOOD » Hard candy

» Sunflower seeds (with shells)

» Raw veggies

» Fruits

» Cinnamon sticks

» Gum

» Mints

REFRESHMENTS » Bottled water

» Herbal teas

» Fruit juices

» Coconut water

» Sparkling water

TOOLS » Toothpicks

» Straws

» Coffee stirrers

» Pen and paper

» Hand held game/cellphone game

ACTIVITIES » Go for a walk

» Do 20 push ups

» Walk the stairs

» Brush your teeth

» Take a shower/bath

» Light incense or candles

» Make a phone call


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MEDITATIONTake five to ten minutes (or more) of a peaceful escape each day. Choose an activity where you can remain calm, sitting in silence, or taking a short walk.

ENVISION RELAXATION Picture what it would be like to feel totally relaxed, ignite your senses and go for a brief journey.

ENGAGE IN POSITIVE THINKINGWhether it is an affirmation of your efforts and successes, the people who surround you, or even a favorite memory. Take time to relish in what is going well.

PRACTICE CONTROLLED BREATHINGInhale and exhale with control and purposefulness. Be aware of your breathing throughout your day.

BE MINDFUL OF YOUR SURROUNDINGSTake a peak around and relish in the here and now. What is present? What do you see, hear, smell, and feel?

SKIP THE COFFEEDrink tea, try substituting one beverage a day for a cup of tea. Try sipping Chamomile, to calm your mind and reduce stressors.

EXERCISEWhether it is in a class setting, with a friend, or solo, find an activity that engages your body in movement and allows for freedom from the hustle and bustle of daily life.

CHOOSE YOUR FOODWhile making your selections for meals and snacks, choose foods that make you feel at your very best. Avoid choices that make you feel sluggish or uncomfortable.

SELF MASSAGEUse both hands on your shoulders and neck squeeze with fingers and palms, rub vigorously while keeping shoulders relaxed. Wrap one hand around the other forearm, squeeze the muscles and with the thumb and fingers, move up and down from your elbow to fingertips and back again. Repeat with other arm.

SLEEPYour body, mind and spirit function at their best when your body is well rested. Adjust your sleep schedule so you go to bed at the same time each night and wake at the same time each morning. Adults need to have between seven to nine hours of sleep each night.

10 TIPS FOR REDUCING STRESS

References: CDC- http://www.cdc.gov/features/sleep/. Stemose-Kovacs, Jenny/ “Blissing out:10 Relaxation Techniques To Reduces Stress On-the-Spot. WebMD feature. 21 OCT 2011. <http://www.webmd.com/balance/stress-management/features/blissing-out-10-relaxation-techniques-reduce-stress-spot>.


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PEN

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WITHDRAWLWhen beginning a tobacco cessation program, it is extremely common to go through mild to severe symptoms of withdrawal. Withdrawal comes in many different forms and is unique to each individual. These symptoms can on-set the first day of cessation and may last hours, days, or even weeks.

WITHDRAWAL IS NORMAL; YOU ARE NOT ALONE IN YOUR EFFORTS.

HOW TO BATTLE THROUGH WITHDRAWALRevisit Your Reason for Quitting: Acknowledge the very reasons why you choose to become tobacco-free. Keep these reasons on paper or in some written form so you can be re-inspired at any time.

The “Just One” Rationalization: Often times people experiencing withdrawal battle with the idea of “just one won’t hurt me”. It will! Stay on the road of willpower. Shift your focus to something empowering, and let this craving pass.

Know Your “Triggers”: Be aware of the habits you had created prior to cessation and work to avoid those locations, situations, or people. The desire to go back to tobacco can spur from any habitual memory or relapse in diligence. Know what situations will tempt you to fall back into old behaviors. Build a system of support. Your success is highly dependent on the support system you build around yourself. While family and friends are a great resource, don’t discount the wealth of services in your community, online, and through your health coaching service. Check them out and don’t be afraid to use them!

Don’t Discredit Victory: Each day you go without tobacco is a stride towards recovery. Honor your efforts and reward yourself.

Practice Positive Thinking: Give yourself positive mental feedback. Begin to acknowledge your thinking and practice positive thoughts. The life you want lives in your thoughts, so manifest your positive thinking into your daily life.

Resources: http://www.helpguide.org/mental/quit_smoking_cessation.htm


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PEN

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PREPARING TO QUITQuite possibly the thought of quitting seems daunting and overwhelming. Maybe you are ready and feel absolutely confidant in your decision. Wherever you are at in your journey, here a few pointers to prepare you for your first leap in to tobacco cessation. At the START of your journey, take these first initial steps into tobacco-free living.

S = Set a quit date.

T = Tell friends, family, and co-workers of your plan to quit.

A = Anticipate and plan for the challenges you will face while quitting.

R = Remove cigarettes, tobacco, and other smoking related products from your home, car, and work.

T = Talk with your doctor about resources available to you so they can give you a proper information.

ENGAGE WITH A COACH/MENTORWorking to resolve ambivalence towards tobacco use is better suited and successful when engaged in relationships that leave you feeling heard and understood. Teaming with a coach is a beneficial way to engage in helpful conversations about experiences and events in your life to ultimately lead you towards your best thinking in finding a solution for tobacco cessation.

Please email [email protected] to set up an appointment for 1:1 coaching.

Resources: http://www.smokefree.gov/qg-preparing-tell.aspx

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U CONGRATULATIONSYou completed the program. Thank you so much for making your life a priority and for sticking with it. You’ve already taken more action than most people - just finishing this program is no small feat. Acknowledge yourself for all that you’ve accomplished!.

Remember, persistence pays off. The road doesn’t stop here; it has only just begun. Use the tools you’ve learned during these six weeks to continue your success in all aspects of life. Keep up the amazing work that you’ve started; think of the momentum you’ve built up and use it to Ignite Your Life and bring fire to your world.

For questions or to start working with a coach 1:1, please email [email protected].

Documents

NIP IT IN THE BUTT - Understand Your Numbers€¦ · OACHING NIP IT IN THE BUTT 2 CONTENTS WELCOME Quite possibly this is your first time quitting or maybe your fifteenth. Wherever