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”