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”

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

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, :( ]