Tobacco cessation techniquesSession 2

Nicotine Replacement Therapy My personal reasons to be tobacco free More Quitting Support Techniques Triggers Internet and phone support

What we will talk about in this session…

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1. Changed brands of tobacco.

2. Bought only one package at a time

3. Read my handbook.

4. Started a butt jar - a money jar.

6. Invited a support person to Session 3

7. Listed reasons to quit using tobacco in “My Quit Plan.”

Homework Review

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• Try to eliminate stress-causing events from your calendar over the next couple of weeks.

• Make a plan with your support person/people to help with everyday stress.

Preparation for Quit Plan

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Quitting Support Technique #4List of “My reasons to become tobacco free”

The good things about tobacco use The not so good things about Tobacco Use “Helps me feel relaxed” “I have to go outside in the cold to smoke”__________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ______________________________The not so good things about quitting The good things about quitting“I’ll have to avoid my friends who smoke” “ I will save lots of money”_____________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ______________________________

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TECHNIQUEChange my behaviour: Give up tobacco use in one difficult place. Separate smoking materials. Isolate tobacco use from anything enjoyable Buy nutritious and low-calorie snacks. Increase your physical activity level.

Behaviour Modification

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TECHNIQUEWhen you have an urge to use tobacco: Delay: a few minutes and the urge will pass Drink Water: sip it slowly Deep Breathe: take three slow, deep breaths Do Something Else: Take your mind off smoking

The 4 Ds

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GOALTo get social support from someone who is committed to helping you.

Quitting Support Technique #7

Quitting buddy

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GOALEnhance the ‘payoff’ for not using tobacco:

Use immediate and tangible rewards These are often “internal” ones you experience with

success and accomplishment Plan short and long term awards Discuss ideas as a group

Quitting Support Technique #8

Rewarding myself

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Quitting Support Technique #9

Avoiding tobacco cues/triggersGOALTo reduce the number

and intensity of urges to use tobacco

Use tracker sheet to keep list of situations where the craving level for tobacco was 4 or 5

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GOALTo use healthy alternatives to

reduce stress instead of “using tobacco to relax”

What techniques do you use to relax and reduce stress?

Quitting Support Technique #10

Deep relaxation

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AlbertaQuits: www.albertaquits.ca

Canadian Cancer Society: www.cancer.ca

Health Canada: www.gosmokefree.ca

Lung Association: www.ab.lung.ca

Quitting Support Technique #11

Internet support

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1. Stop using tobacco in at least one place.

2. Separate smoking materials or make tobacco difficult to access.

3. Prepare your grocery list with nutrition in mind.

4. Discuss with your support person how they can provide support as you quit using tobacco.

5. Review “Participant’s Manual”

Homework

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