Now that the presentation is behind me and I'm working on my paper I've been re-visiting the blog to look at the timeline of events in my program. It's amazing how far I've come from the first blog post! I was so uncertain how it would all play out; now I have more confidence in myself as a health educator and program planner than ever. My internship experience gave me more than just a check mark for a school requirement it has given me the opportunity to experience health education in a real setting as well as network with local health educators and become familiar with the system of health promotion. I feel incredibly fortunate to have been able to receive the free training that I did and become somewhat of an expert in the tobacco cessation field. Some of my most used resources during the program planning are:
http://www.lungusa.org/
http://www.ffsonline.org/
http://www.cimh.org/
http://www.samhsa.gov/
Monday, April 12, 2010
Tuesday, March 23, 2010
Presentation Report
“Lighting the Spark to put out the Flame”
Presented March 22, 2010 to:
Neighborhood of Dreams Staff
MHSA Program Managers:
“Lighting the Spark to put out the Flame” is a presentation targeted for staff of wellness and recovery facilities to spark interest in their roles in assisting consumers to quit smoking. This was spun from the collaboration between the public health tobacco cessation program director and mental health program managers. A health education intern contributing in mental health realized this would be a great way to bridge the two county divisions as well as address the evident need of cessation services targeted specifically to mental health consumers. This also coincides with the growing nation-wide movement to embark upon tobacco cessation for this population.
A briefing was developed to share current research on tobacco use among consumers as well as introduce staff to the shortened version of the U.S. Department of Health and Human Services guidelines for clinicians—ASK, ADVISE, REFER. Lastly the briefing provided information on resources, handouts, posters, and pens.
The staff were very engaged and excited to implement the information given. The greatest impact of the presentation was that they agreed to host a smoking cessation class for their consumers in the near future which they are coordinating through Public Health. MHSA can assume that other county wellness and recovery sites may be interested in the same.
Presented March 22, 2010 to:
Neighborhood of Dreams Staff
MHSA Program Managers:
“Lighting the Spark to put out the Flame” is a presentation targeted for staff of wellness and recovery facilities to spark interest in their roles in assisting consumers to quit smoking. This was spun from the collaboration between the public health tobacco cessation program director and mental health program managers. A health education intern contributing in mental health realized this would be a great way to bridge the two county divisions as well as address the evident need of cessation services targeted specifically to mental health consumers. This also coincides with the growing nation-wide movement to embark upon tobacco cessation for this population.
A briefing was developed to share current research on tobacco use among consumers as well as introduce staff to the shortened version of the U.S. Department of Health and Human Services guidelines for clinicians—ASK, ADVISE, REFER. Lastly the briefing provided information on resources, handouts, posters, and pens.
The staff were very engaged and excited to implement the information given. The greatest impact of the presentation was that they agreed to host a smoking cessation class for their consumers in the near future which they are coordinating through Public Health. MHSA can assume that other county wellness and recovery sites may be interested in the same.
Monday, March 22, 2010
Lighting the Spark to put out the Flame
Today I presented "Lighting the Spark to put out the Flame" to the wellness and recovery unit. There were 6 staff members in attendance and they all were very responsive and excited to hear the presentation. It went very well I thought and most importantly the director set up a tentative plan to have the county present a smoking cessation class to their consumers!!
Tuesday, March 16, 2010
3/16/2010
Since my last post I've met with my preceptor a couple times and fine-tuned my presentation for my training session which will happen on Monday March 22 at a wellness and recovery facility. Today I made packets for each participant which include handouts and a survey. I also collected 6 posters to give to the facility in hopes that they post them around their facility. The facility director informed me they do not have PowerPoint capibilities so I can borrow one from here (the mental health division) but I'm not sure if I want to hassle with it or not. I'm looking forward to getting the training done and starting on my final written assignment.
Tuesday, March 9, 2010
3/9/2010
Still in the works of setting the date and time of my staff training session. Right now it looks like it will be March 22. I've been meeting with my preceptor and she's giving me great advise and tips on how to present the information in a captivating and simple way. It looks like I may not be able to use PowerPoint so I'm brainstorming ways to... honestly... take all the eyes off me! I was thinking I might print the PowerPoint as a handout. I have another meeting tomorrow to get input on my staff survey that I'll be requesting the participants to fill out.
Monday, March 1, 2010
Since my last post I've been busy with many accomplishments on my internship.
Feb 10, 2010-
I was fortunate to attend 2 webinars on the topic of smoking cessation. The first was presented by the Center for Tobacco Cessation at UC San Dieago and was targeted for clinical providers. It explained how to "deliver effective and efficient clinical tobacco interventions to patients using systematic approaches." Although I was not a part of their target audience I gained knowledge on why tobacco use is the number one cause of preventable disease and death in the U.S., the importance of treating tobacco, and common usage patterns of tobacco dependence.
Feb 12, 2010-
The second webinar was presented by SAMSHA (Substance abuse & Mental Health Services Administration) was titled "Addressing Barriers to Delivering Tobacco Dependence Interventions Across Mental Health Settings". This webinar was very productive to me because it addressed all the issues I'm dealing with in developing my tobacco intervention in the mental health community. However it seemed to me the target audience was for more of health leaders because all information given was in a macro paradigm. For example the presenters mentioned statagies such as enforcing smoke free policies, training staff, standardizing assessments, developing protocals for pharmacotherapy...ect... Although these strategies are not possible at my level the webinar did provide a wealth of information that I can use in my intervention development such as mostly the aspects listed above as helpful from the first webinar only this one is particular to tobacco users with mental illness.
Feb 17, 2010-
After the webinars and much literature review I came to the conclusion that the best intervention I can develop is to have a provider training. Because the mental health delivery system is well behind ordinary health delivery in tobacco cessation; providers themselves are still unaware or unconvinced that mental ill patients want and can quit. I met with the director of tobacco cessation for my county and shared my idea with her. She is very enthusastic about it and agreed to help me in every way possible. She even asked if she could come along as well to support me during the training; which is great because then the participants could meet who they will be following up with. She also said she could get me some flyiers, and posters to hand out.
Feb 24, 2010-
I met with my internship preceptor to let her know my plans and ask if she had any contacts to find a treatment facility (like a wellness and recovery unit) that would allow me to present my provider training session. With only a few rejections we found a facility that was willing and excited to host. I've started putting my Powerpoint presentation together and have named the project "Lighting the Spark to put out the Flame".
Today March 1, 2010
I've been playing phone tag with Travis the director of the wellness and recovery unit who is hosting my training. But through voice mail we've agreed that March is a good month to hold the first session. Hopefully we'll work out the kinks soon such as, exactly when, where, and how many will be available to attend. Getting exciting around here... I also have to say that the instructor of the tobacco sessation class that I observed told me about an ALA tobacco cessation facilitator class coming up that I'm hoping to get into... more to come.
Feb 10, 2010-
I was fortunate to attend 2 webinars on the topic of smoking cessation. The first was presented by the Center for Tobacco Cessation at UC San Dieago and was targeted for clinical providers. It explained how to "deliver effective and efficient clinical tobacco interventions to patients using systematic approaches." Although I was not a part of their target audience I gained knowledge on why tobacco use is the number one cause of preventable disease and death in the U.S., the importance of treating tobacco, and common usage patterns of tobacco dependence.
Feb 12, 2010-
The second webinar was presented by SAMSHA (Substance abuse & Mental Health Services Administration) was titled "Addressing Barriers to Delivering Tobacco Dependence Interventions Across Mental Health Settings". This webinar was very productive to me because it addressed all the issues I'm dealing with in developing my tobacco intervention in the mental health community. However it seemed to me the target audience was for more of health leaders because all information given was in a macro paradigm. For example the presenters mentioned statagies such as enforcing smoke free policies, training staff, standardizing assessments, developing protocals for pharmacotherapy...ect... Although these strategies are not possible at my level the webinar did provide a wealth of information that I can use in my intervention development such as mostly the aspects listed above as helpful from the first webinar only this one is particular to tobacco users with mental illness.
Feb 17, 2010-
After the webinars and much literature review I came to the conclusion that the best intervention I can develop is to have a provider training. Because the mental health delivery system is well behind ordinary health delivery in tobacco cessation; providers themselves are still unaware or unconvinced that mental ill patients want and can quit. I met with the director of tobacco cessation for my county and shared my idea with her. She is very enthusastic about it and agreed to help me in every way possible. She even asked if she could come along as well to support me during the training; which is great because then the participants could meet who they will be following up with. She also said she could get me some flyiers, and posters to hand out.
Feb 24, 2010-
I met with my internship preceptor to let her know my plans and ask if she had any contacts to find a treatment facility (like a wellness and recovery unit) that would allow me to present my provider training session. With only a few rejections we found a facility that was willing and excited to host. I've started putting my Powerpoint presentation together and have named the project "Lighting the Spark to put out the Flame".
Today March 1, 2010
I've been playing phone tag with Travis the director of the wellness and recovery unit who is hosting my training. But through voice mail we've agreed that March is a good month to hold the first session. Hopefully we'll work out the kinks soon such as, exactly when, where, and how many will be available to attend. Getting exciting around here... I also have to say that the instructor of the tobacco sessation class that I observed told me about an ALA tobacco cessation facilitator class coming up that I'm hoping to get into... more to come.
Wednesday, February 10, 2010
Class Five
Class Five
Last class
2/9/10
Participant 1 -smoke free
Participant 2 -slipped and has been smoking 2-3 cigarettes daily
Participant 3 -slipped and has been smoking 2-3 cigarettes daily
Participant 4 -smoke free
Participant 5 -slipped but has been smokefree for the last two days
Participant 6 -smoke free
Instructor praised everyone’s hard work and used positive reinforcement to encourage them. She mentioned to be prepared for times you want to smoke, keep building better habits, and practice being a non-smoker. Thank you for doing what I and the program have asked you to do. I’m proud of your successes and we’re not comparing successes because everyone has made success.
Did everyone reward yourself this week?
Now is a good time to make more lifestyle changes because it can take your mind off quitting smoking as well as take up your time in a positive way.
P61 has a walking program guide
P 53-54 has tips to change your mind about food
Remember to makes goals enjoyable and realistic.
Also this is a good time to change your communication style. So many smokers communicate passively (because they hide behind their smoking)
ex scenario: a man is working and his boss comes out screaming and yelling profanities to him in front of his other co-workers; the man is very upset and angry at his boss but rather than confronting him or explaining the situation he goes out to the smoke pit and smokes then returns to work without talking to his boss.
3 types of communication styles
Aggressive- pushy, demanding, overbearing; it’s like saying “I count and you don’t”
Passive- wimpy, shy; it’s like saying “I don’t count but you do”
Assertive- respecting the rights of others and asking them to respect you; it’s like saying “I count and so do you”
P63
Assertive communication activity
Write down some assertive ways to respond when someone tries to get you to smoke.
P55-60
Tips for staying smoke free
Relapse prevention handout
We will be contacting you to see if your smoke free at 3 months and those who are will get a $25 target gift card.
Please fill out end of clinic questionnaire
Since this is the last class I won’t give you homework but I’ll give you “lifework”
Continue to reward yourself
Review your workbook regularly
Use coping strategies
Use support system
Take it one day at a time, don’t stop trying
Certificates to each participant and a personalized message from the instructor
Last class
2/9/10
Participant 1 -smoke free
Participant 2 -slipped and has been smoking 2-3 cigarettes daily
Participant 3 -slipped and has been smoking 2-3 cigarettes daily
Participant 4 -smoke free
Participant 5 -slipped but has been smokefree for the last two days
Participant 6 -smoke free
Instructor praised everyone’s hard work and used positive reinforcement to encourage them. She mentioned to be prepared for times you want to smoke, keep building better habits, and practice being a non-smoker. Thank you for doing what I and the program have asked you to do. I’m proud of your successes and we’re not comparing successes because everyone has made success.
Did everyone reward yourself this week?
Now is a good time to make more lifestyle changes because it can take your mind off quitting smoking as well as take up your time in a positive way.
P61 has a walking program guide
P 53-54 has tips to change your mind about food
Remember to makes goals enjoyable and realistic.
Also this is a good time to change your communication style. So many smokers communicate passively (because they hide behind their smoking)
ex scenario: a man is working and his boss comes out screaming and yelling profanities to him in front of his other co-workers; the man is very upset and angry at his boss but rather than confronting him or explaining the situation he goes out to the smoke pit and smokes then returns to work without talking to his boss.
3 types of communication styles
Aggressive- pushy, demanding, overbearing; it’s like saying “I count and you don’t”
Passive- wimpy, shy; it’s like saying “I don’t count but you do”
Assertive- respecting the rights of others and asking them to respect you; it’s like saying “I count and so do you”
P63
Assertive communication activity
Write down some assertive ways to respond when someone tries to get you to smoke.
P55-60
Tips for staying smoke free
Relapse prevention handout
We will be contacting you to see if your smoke free at 3 months and those who are will get a $25 target gift card.
Please fill out end of clinic questionnaire
Since this is the last class I won’t give you homework but I’ll give you “lifework”
Continue to reward yourself
Review your workbook regularly
Use coping strategies
Use support system
Take it one day at a time, don’t stop trying
Certificates to each participant and a personalized message from the instructor
Friday, February 5, 2010
Class Four
2/2/10
How is everyone doing? (Go around the room with the week’s experiences).
Participant 1- slipped and has been smoking 2-4 cigarettes per day
Facilitator- Did you use any coping strategies?
Participant 1- sunflower seeds, straws
Facilitator- write down more coping skills such as leaving the
environment and write down a quit day
Participant 2- stressful event pushed to slip
Facilitator- use visualization to prepare yourself for the event w/o
cigarettes
Participant 3- slipped but is now using rubber band and “reasons”
card
Participant 4- slipped when around old friends and alcohol but hasn’t
smoked since that night
Participant 5- SMOKE FREE, used distractions to keep busy
Participant 6- SMOKE FREE, kept thinking of rewards
Facilitator congratulated and praised all participants for their hard work even if they slipped they have still cut down their number of cigarettes smoked per day. The most important thing to take away from the class is to plan for triggers! Everyone that slipped did so because of a trigger they hadn’t planned for. Also a slip doesn’t mean you slipped in will power or determination; it’s a lack of planning.
P41 what to do if you slip
-Treat the slip as an emergency. Take immediate action to recover, ex: throw away the cigarettes or leave the party
-Remind yourself that a slip is just a mistake, not a total relapse back to smoking. You can be better prepared next time.
-Repeat your commitment to quit and your reasons for quitting.
-Review the actions that led to your slip
Activity
Place
Feeling
-Plan a specific coping plan for the next time.
-I could avoid smoking next time by:_______________
-Ask someone for help
I will call_____________ to discuss my plan and make a new
commitment.
Greif cycle
When people give up addictions some experience these emotions (not necessarily in order or all of them).
Denial (disease won’t happen to me)
Anger (towards other smokers, or non-smokers, or the facilitator)
Depression (true sadness or feeling deprived)
Bargaining (I haven’t smoked in 3 weeks, it’ll be ok for me to just have one)
Acceptance (I accept that I still may want to smoke but I’m not going to)
P43 benefits of stopping smoking
Activity- Write down some of the benefits you already notice
Some answers: breathing better, sleeping better, smelling better, time management
Write some benefits you are looking forward to- more stamina, saving money, cleaner (smelling) home
Go over sticker page (participants should have stickers for each day they were smoke free)
Did everyone reward themselves?
Write a new reward for next week
P 45 Plan ahead
Write a specific plan for a situation that was a trigger for you or you foresee being a trigger.
Situation ex
Drinks with co-workers
Instead ex
Don’t go; don’t drink, ask a friend to help you not smoke
P49 52 proven stress reducers
Examples
Get up earlier in the morning
Prepare for the morning the night before
Don’t rely on your memory, write it down
Homework
Connect with your buddy this week
Use the relaxation CD
Work on strategies
Reward yourself
Say out loud “I am a non-smoker”
2/2/10
How is everyone doing? (Go around the room with the week’s experiences).
Participant 1- slipped and has been smoking 2-4 cigarettes per day
Facilitator- Did you use any coping strategies?
Participant 1- sunflower seeds, straws
Facilitator- write down more coping skills such as leaving the
environment and write down a quit day
Participant 2- stressful event pushed to slip
Facilitator- use visualization to prepare yourself for the event w/o
cigarettes
Participant 3- slipped but is now using rubber band and “reasons”
card
Participant 4- slipped when around old friends and alcohol but hasn’t
smoked since that night
Participant 5- SMOKE FREE, used distractions to keep busy
Participant 6- SMOKE FREE, kept thinking of rewards
Facilitator congratulated and praised all participants for their hard work even if they slipped they have still cut down their number of cigarettes smoked per day. The most important thing to take away from the class is to plan for triggers! Everyone that slipped did so because of a trigger they hadn’t planned for. Also a slip doesn’t mean you slipped in will power or determination; it’s a lack of planning.
P41 what to do if you slip
-Treat the slip as an emergency. Take immediate action to recover, ex: throw away the cigarettes or leave the party
-Remind yourself that a slip is just a mistake, not a total relapse back to smoking. You can be better prepared next time.
-Repeat your commitment to quit and your reasons for quitting.
-Review the actions that led to your slip
Activity
Place
Feeling
-Plan a specific coping plan for the next time.
-I could avoid smoking next time by:_______________
-Ask someone for help
I will call_____________ to discuss my plan and make a new
commitment.
Greif cycle
When people give up addictions some experience these emotions (not necessarily in order or all of them).
Denial (disease won’t happen to me)
Anger (towards other smokers, or non-smokers, or the facilitator)
Depression (true sadness or feeling deprived)
Bargaining (I haven’t smoked in 3 weeks, it’ll be ok for me to just have one)
Acceptance (I accept that I still may want to smoke but I’m not going to)
P43 benefits of stopping smoking
Activity- Write down some of the benefits you already notice
Some answers: breathing better, sleeping better, smelling better, time management
Write some benefits you are looking forward to- more stamina, saving money, cleaner (smelling) home
Go over sticker page (participants should have stickers for each day they were smoke free)
Did everyone reward themselves?
Write a new reward for next week
P 45 Plan ahead
Write a specific plan for a situation that was a trigger for you or you foresee being a trigger.
Situation ex
Drinks with co-workers
Instead ex
Don’t go; don’t drink, ask a friend to help you not smoke
P49 52 proven stress reducers
Examples
Get up earlier in the morning
Prepare for the morning the night before
Don’t rely on your memory, write it down
Homework
Connect with your buddy this week
Use the relaxation CD
Work on strategies
Reward yourself
Say out loud “I am a non-smoker”
Wednesday, January 27, 2010
Class Three "Quit Day"
Class Three
January 26, 2010
“Quit Day”
See money burned handout
Got Money to Burn?
Quit smoking, save $$$
If you smoke a pack a day…
Quit for…
Save…
1 day= $5
1 week= $35
1 month= $150
1 year= $1,800
5 years= $9,000
Review everyone’s day; how did they get through the day with no smoking
Some comments: rubber band snap, deep breathing, drinking more coffee
Give out “quit kits” which include: rubber band, cloves, straws, sugar-free candy, cinnamon gum, sunflower seeds, toothpicks, help-line information, stress balls, playing cards
Ceremony saying goodbye to smoking
Begin with deep breathing; now visualize the beginning of class when you were feeling very anxious about quitting but look where we’ve gone since then; we’ve learned about our smoking habits, what our triggers are and how to bypass them.
So let’s read our dear Joe letters to our cigarettes and then throw away the smoking paraphernalia you brought.
Facilitator read sample note
Remember this is a journey; if you slip, it doesn’t have to mean you’ve lost the battle.
P25-27
Make a list of rewards that you’d like to do for yourself for staying quit. Sign contract saying you will reward yourself with a specific treat for all the hard work you’ve done in the following week. And if you slip… still reward yourself at the end of the week but the day you slip do a task that you don’t like i.e. clean toilets, pick weeds, organize garage.
P31-32
What to do when cravings come in addition to the strategies we’ve already planned
1. Think of your most important reason for wanting to stop. Say it out loud in front of the mirror.
2. Don’t feel sorry for yourself
3. Immediately turn your attention to something else.
4. Do something with your hands, knit, doodle, play with coins, write a letter
5. Seek the company of nonsmokers
6. Eat something
7. Talk to yourself
8. Distract yourself
9. Analyze if you really need a cigarette
10. Move- go for a walk, get some water, practice relaxation techniques
Stress the need of support within the group; encourage the group to call their buddies at least once this week
Video “Letting go of Stress”
Self-massage/acupressure
Pressure points- temples, front and back of head, around sinuses, nap of neck, shoulders, center of palms
Stretching
Chin to chest then rotate
Arm across chest
Shoulder rotate
P 35 Symptoms of Recovery
Irritability
Fatigue
Insomnia
Cough, dry throat, nasal drip
Dizziness
Lack of concentration
Constipation, gas, stomach pain
Hunger
Craving a cigarette
Homework assignment
Read wallet card (made last week) at least once everyday
Practice relaxing
Try quit kit samples
Reward yourself
Say out loud, “I am a nonsmoker”
January 26, 2010
“Quit Day”
See money burned handout
Got Money to Burn?
Quit smoking, save $$$
If you smoke a pack a day…
Quit for…
Save…
1 day= $5
1 week= $35
1 month= $150
1 year= $1,800
5 years= $9,000
Review everyone’s day; how did they get through the day with no smoking
Some comments: rubber band snap, deep breathing, drinking more coffee
Give out “quit kits” which include: rubber band, cloves, straws, sugar-free candy, cinnamon gum, sunflower seeds, toothpicks, help-line information, stress balls, playing cards
Ceremony saying goodbye to smoking
Begin with deep breathing; now visualize the beginning of class when you were feeling very anxious about quitting but look where we’ve gone since then; we’ve learned about our smoking habits, what our triggers are and how to bypass them.
So let’s read our dear Joe letters to our cigarettes and then throw away the smoking paraphernalia you brought.
Facilitator read sample note
Remember this is a journey; if you slip, it doesn’t have to mean you’ve lost the battle.
P25-27
Make a list of rewards that you’d like to do for yourself for staying quit. Sign contract saying you will reward yourself with a specific treat for all the hard work you’ve done in the following week. And if you slip… still reward yourself at the end of the week but the day you slip do a task that you don’t like i.e. clean toilets, pick weeds, organize garage.
P31-32
What to do when cravings come in addition to the strategies we’ve already planned
1. Think of your most important reason for wanting to stop. Say it out loud in front of the mirror.
2. Don’t feel sorry for yourself
3. Immediately turn your attention to something else.
4. Do something with your hands, knit, doodle, play with coins, write a letter
5. Seek the company of nonsmokers
6. Eat something
7. Talk to yourself
8. Distract yourself
9. Analyze if you really need a cigarette
10. Move- go for a walk, get some water, practice relaxation techniques
Stress the need of support within the group; encourage the group to call their buddies at least once this week
Video “Letting go of Stress”
Self-massage/acupressure
Pressure points- temples, front and back of head, around sinuses, nap of neck, shoulders, center of palms
Stretching
Chin to chest then rotate
Arm across chest
Shoulder rotate
P 35 Symptoms of Recovery
Irritability
Fatigue
Insomnia
Cough, dry throat, nasal drip
Dizziness
Lack of concentration
Constipation, gas, stomach pain
Hunger
Craving a cigarette
Homework assignment
Read wallet card (made last week) at least once everyday
Practice relaxing
Try quit kit samples
Reward yourself
Say out loud, “I am a nonsmoker”
Wednesday, January 20, 2010
Class Two
Class Two of Five
January 19, 2010
Review reasons why participants want to quit
Write top 5 reasons on wallet care and put with cigarettes
“The urge will pass whether you smoke or not”
Most urges last 3 minutes
Review each pack track
The big YES’s were
-Driving
-Morning and coffee (needed a pick me up)
-Boredom
-After work
-Relax
“Nicotine is a very interesting chemical usually people that take short/quick inhalations get a pick-me-up; and those who take long/deep inhalation it will relax them”
-Stress
“How is the cigarette helping you cope with stress?”
Plan specifically how to unlearn habit
“How are you going to fill the whole/void (from not smoking) with another habit?”
*Exercise- Write down the time of day that your big YES cigarettes are and write down some things you can do instead of smoking. Ex. Driving – drink water and eat sunflower seeds, morning- eat breakfast. Practice these interventions this week.
*Exercise- Put dominate hand behind your back and with the other hand write your name and phone number on a piece of paper. How did that make you feel? Responses were: awkward, hard, frustrated, helpless. These are the feelings you will feel while quitting smoking but if you could practice this all day everyday for these feelings would subside.
Emphasize the importance of the group’s support; exchange numbers and call once this week to check in with each other. Also touch on support at home; give loved ones the brochure (provided) which gives advice on how to support someone quitting smoking.
Introduce relaxation tool (provided).
A CD with deep breathing exercises, visualization exercises
Deep breathing simulates cigarette inhalations so may “trick” the mind
Visualize yourself as a non-smoker…doing things you enjoy but as a non-smoker
Homework Assignment
-Listen to CD
-Clean your environment- where you smoke
-Bring something to the next class that reminds you of your smoking habit (lighter, ashtray, ect..)
-Write a “Dear John” letter to your cigarettes- why you are breaking up with them
-Practice your specific plan
-Say “I can quit” out loud
January 19, 2010
Review reasons why participants want to quit
Write top 5 reasons on wallet care and put with cigarettes
“The urge will pass whether you smoke or not”
Most urges last 3 minutes
Review each pack track
The big YES’s were
-Driving
-Morning and coffee (needed a pick me up)
-Boredom
-After work
-Relax
“Nicotine is a very interesting chemical usually people that take short/quick inhalations get a pick-me-up; and those who take long/deep inhalation it will relax them”
-Stress
“How is the cigarette helping you cope with stress?”
Plan specifically how to unlearn habit
“How are you going to fill the whole/void (from not smoking) with another habit?”
*Exercise- Write down the time of day that your big YES cigarettes are and write down some things you can do instead of smoking. Ex. Driving – drink water and eat sunflower seeds, morning- eat breakfast. Practice these interventions this week.
*Exercise- Put dominate hand behind your back and with the other hand write your name and phone number on a piece of paper. How did that make you feel? Responses were: awkward, hard, frustrated, helpless. These are the feelings you will feel while quitting smoking but if you could practice this all day everyday for these feelings would subside.
Emphasize the importance of the group’s support; exchange numbers and call once this week to check in with each other. Also touch on support at home; give loved ones the brochure (provided) which gives advice on how to support someone quitting smoking.
Introduce relaxation tool (provided).
A CD with deep breathing exercises, visualization exercises
Deep breathing simulates cigarette inhalations so may “trick” the mind
Visualize yourself as a non-smoker…doing things you enjoy but as a non-smoker
Homework Assignment
-Listen to CD
-Clean your environment- where you smoke
-Bring something to the next class that reminds you of your smoking habit (lighter, ashtray, ect..)
-Write a “Dear John” letter to your cigarettes- why you are breaking up with them
-Practice your specific plan
-Say “I can quit” out loud
Friday, January 15, 2010
Friday, January 15, 2010
January 12, 2010
Class One of Five
Class is being held at an assisted living community free of charge for its employees.
Set up
Participant questionnaire completion (how long they've smoked, why, ect..)
Intro of facilitator Background and connection with work
Intro of participants (name, ect..., biggest fear in quitting)
Intro to the program (science to backup effectiveness)
Expectations (Rules, come to class and participate, no smoking during class, ect.)
Barriers to quit list (fear of failure, stress, relaxes me, I don't smoke enough to get a disease, I've smoked for so long it won't matter if I quit, ect..)
Motivation to quit list (loose the cough, whiter teeth, smell better, breathe easier, more freedom)
Tobacco Addiction – three heads
Biological –gone in 72 hours
Emotional – Stress, boredom
Habitual – “unlearn the behavior”
1 cig = 10 inhalations (bringing hand to mouth)
pack a day = 200 inhalations
pack a day for 1 years = 73,000 inhalations
pack a day for 20 years = 1,460,000 inhalations
Triggers list (stress, after meals, with coffee, ect..)
Medication overview (chantix, wellbutrin, the patch)
Homework assignments (pack tracks- before each cigarette list time of day and how much you need the cigarette (?, yes, YES,) and mood [:), :l, :( ]
January 12, 2010
Class One of Five
Class is being held at an assisted living community free of charge for its employees.
Set up
Participant questionnaire completion (how long they've smoked, why, ect..)
Intro of facilitator Background and connection with work
Intro of participants (name, ect..., biggest fear in quitting)
Intro to the program (science to backup effectiveness)
Expectations (Rules, come to class and participate, no smoking during class, ect.)
Barriers to quit list (fear of failure, stress, relaxes me, I don't smoke enough to get a disease, I've smoked for so long it won't matter if I quit, ect..)
Motivation to quit list (loose the cough, whiter teeth, smell better, breathe easier, more freedom)
Tobacco Addiction – three heads
Biological –gone in 72 hours
Emotional – Stress, boredom
Habitual – “unlearn the behavior”
1 cig = 10 inhalations (bringing hand to mouth)
pack a day = 200 inhalations
pack a day for 1 years = 73,000 inhalations
pack a day for 20 years = 1,460,000 inhalations
Triggers list (stress, after meals, with coffee, ect..)
Medication overview (chantix, wellbutrin, the patch)
Homework assignments (pack tracks- before each cigarette list time of day and how much you need the cigarette (?, yes, YES,) and mood [:), :l, :( ]
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