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”