Group Workbook. Copyright 2013 QuitGroups LLC

Transcription

1 Group Workbook

2 Triggers In order to quit, we need to better understand what makes us want to smoke. Do any of the following situations trigger you to want to smoke? Choose all that apply: Waking up Feeling stressed Feeling bored Talking on the phone Using the computer Drinking alcohol Watching TV Driving Feeling hungry Finishing a meal Playing cards Going from one task to another Taking a work break Being with other people who smoke Drinking coffee Seeing someone else smoke Feeling angry Feeling lonely Getting ready for bed Any other triggers that were not listed? What are your "top 3" triggers? 2

3 Cigarette scheduler To quit smoking, start by making small changes right away. Rather than smoke in response to your triggers, try to smoke on a schedule. Your triggers will start to loosen their grip, and you will be able to quit more easily. Date # Time On ( ) Off (-) schedule Reason off schedule Instructions Pick a day to use the Cigarette Scheduler. Determine the number of cigarettes you will smoke on that day. Fill in the times that you will smoke those cigarettes in the time column. 4. Cut out the Cigarette Scheduler. 5. Fold it in half and then in half again. 6. Place it in the sleeve of your cigarette pack with a pen or pencil. 7. Record a mark for every cigarette you smoke: a ( ) if on schedule, and a (-) if off schedule. 8. If you smoke off schedule, record the reason in the reason column. 9. If you smoke any unscheduled cigarettes, record the time and reason for each on the back of the Cigarette Scheduler. 3

4 Medication Quiz Answer the following: Medication can double your chances of quitting smoking. Medications taken together may be more effective than any one alone. Our quiz is for information purposes only. Discuss all medication decisions with your personal physician. How soon after waking do you first smoke? A. 60+ minutes B minutes C minutes How many cigarettes do you smoke per day? A. 1-5 cigs B cigs C. 21+ cigs How many major medical conditions do you have? A. 0 B. 1 C. 2 or more Our recommendations, based on your answers: Only A s? Any B s and no C s? Any C s? 0-1 medications 1-2 medications 2-3 medications Approved medications: What medications will you be using? 4

5 Support Some of us have close friends and family members who smoke. Others have supportive, non-smokers all around. At times, we are alone or feel isolated as closet smokers. No matter what situation we face, the right kind of support helps. How will you manage people in your life who smoke? How will you get support from people who don t smoke or have quit? How will you stay connected to QuitGroups? Chat live with other QuitGroups members. Write a blog. Post status updates. Comment on other blogs. "Like" QuitGroups on Facebook, and comment on our Facebook posts. Follow/read/comment on our blog. Share our Facebook and blog posts. 5

6 Stress Consider these tips to handle stress without smoking: H.A.L.T. If you are Hungry, Angry, Lonely, or Tired, HALT! Do something about it. Take a break. Just a few minutes can brighten your outlook. Exercise. Walking, climb stairs, or anything to get your blood pumping. Distract yourself. Put your mind on something other than a cigarette. Breathe Deeply. Slow, deep breaths can clear the air. Talk to someone. In person, on our community or seek professional assistance Visualize. Close your eyes, and imagine you are in a place where you feel relaxed. Relax your body. Stretch, exercise, nap, or get a massage. Focus on the here and now. Don t worry about the future. Accept that stress happens. No need to get stressed about stress! Help others. Take your mind off your own troubles. Keep a light schedule. Don t take on too many responsibilities while quitting smoking. Pray/meditate. Connect with a power greater than yourself. Say a mantra. For example Stress will not kill me, smoking will. List three ways you will handle stress without smoking: (Use our suggestions or anything else) 6

7 Pre-quit checklist Remind yourself Write down your top three most important reasons for quitting. Place pictures of friends and loved ones where you can see them. Post motivational reminders wherever you can Use your medication Buy the medication you will be using (enough for 30 days) Make sure you have medication with you at all times. Take as-needed medication before you get to a place that s triggering Get support Tell supportive people that you are planning a quit attempt. Tell people who smoke that you will not be as available over the next few weeks. Reach out to your friends at QuitGroups.com! Check in daily. 4. Prepare for the stress of cravings Refer to our tips on handling stress Remember H.A.L.T. Have things to do with your mouth and hands. 5. Plan, plan, plan. Schedule your time for the next two weeks. Keep in mind when you are likely to feel triggered. Avoid your triggers - alcohol, smoke breaks, coffee... Do some light exercise every day. 6. The days before Keep smoking as you normally do. Use our Cigarette Scheduler. Clean house. Throw away all smoking-related items. Check in to the QuitGroups community every day. Other things you need to do not listed above: 7

8 Visualize your plan How will you manage triggering parts of your day without smoking? Incorporate items from our pre-quit checklist. Example: Trigger #1: When I first wake up Plan: It's morning. I have the urge to smoke. Instead, I get out of bed and immediately brush my teeth (things to do with mouth and hands). I remind myself that the craving will pass in five minutes (dealing with stress). I put on my patch (medication) and go make breakfast. After breakfast, I walk the dogs (exercise) and then log on to the QuitGroups community and chat online for a few minutes (support) before heading out to work. Trigger #1: Plan: Trigger #2: Plan: Trigger #3: Plan: 8

9 Craving tracker Your cravings should decrease the longer you stay smoke-free. Start using the Craving Tracker on your quit day. Starting with your quit day, write in the days of the week in the day column. For example, if your quit day is on a Thursday, begin the day column with Thursday, followed by the other days of the week in order. In the first box of the week 1 column, record the number of cravings you have on your quit day. 4. Every day, tally your cravings. Keep short notes about each day if you wish. Example: day week 1 week 2 Thursday Friday QUIT DAY! tough day family trip feeling stronger day week 1 week 2 week 3 week 4 9

10 Staying Quit Thoughts can trip you up and lead you to start smoking again. Here are some types of thoughts that make it hard to stay quit: I ll smoke just one cigarette. You might be curious to see if it was really as much of a problem as before. You might tell yourself you could smoke just one cigarette and then put it down. I can t handle the withdrawal. I m just meant to be a smoker. Quitting smoking takes effort, and it s natural to doubt your ability to quit or stay quit 4. I can t handle the stress. Extreme stress, celebrations, or special milestones are examples of situations are often used as excuses to start smoking again. 5. There are too many temptations Make sure you re not putting yourself in situations where you are tempted to smoke.. 6. I had more fun when I was smoking. is a feeling we get when we think back and fondly remember when we were smoking. 7. I can t control my eating without cigarettes. 8. It s not worth it to stay quit. Health, money, appearance, setting an example. What are some of your thoughts that have made it hard to stay quit? 10

11 Month/Year: Quit Journal Quit Date: My reasons for quitting smoking: Instructions: Print out the Quit Journal Place it in a notebook or binder Fill out all the information 4. Print a new copy each month Notes: My medication plan is: My supports are: Three ways I will handle stress: Pre-quit checklist items: 11

12 Month/Year: January 2013 Quit Journal - EXAMPLE Quit Date: 1/15/2013 My reasons for quitting smoking: to feel better for my grandchildren for my grandchildren My medication plan is: the 21mg patch, Chantix, gum My supports are: my daughter my close friend Sally the QuitGroups community Three ways I will handle stress: take a walk during breaks take deep breaths pet and play with my dog Riley Pre-quit checklist items: Instructions: Print out the Quit Journal Place it in a notebook or binder Fill out all the information 4. Print a new copy each month Notes: I started using the patch the day before my quit day. I woke up in the morning and put it on right away. I feel good today - using the patch - had 3 pieces of gum My friend Jill keep forgetting that I quit and asks me to smoke with her at work. It s very tough, but I haven t smoked! Day 10 - the cravings are getting weaker. Day 12 - I had one puff of a cigarette. BAD IDEA. I felt very guilty, but decided not to let it get to me. Back on track. throw out all cigarettes and lighters wash my clothes avoid triggers at work Day 20 - still smoke free! ONE MONTH!! Go me! 12