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