Countering Withdrawal Rationalizations You will find rationalizations that many smokers use to keep on smoking in your Personal Plan Booklet on pages 32 and 33 The Plan To Stop Smoking
Countering Withdrawal Rationalizations Rationalizations 1. It’s too hard to quit. 2. Going without is agony. 3. Smoking helps my concentration. The Plan To Stop Smoking Reality 1. Yes, it is hard, but withdrawal pains last less than a week. 2. If you use the ten weapons to kill an urge, it will be much easier. 3. Smoking deprives your brain of oxygen. PPB Session Four 33
Self-Image is what you believe about yourself based on: u What others tell you u Your own personal life experiences
$ The value you assign to someone’s opinion helps to determine whether it affects your sense of worth
Self-respect is your confidence and appreciation of your own worth u Being accepted by others is a contributing factor in self worth, u Self-respect is determined by the value you place on yourself. Self respect = self worth.
Think of your childhood Did you hear depreciating remarks directed toward yourself. u “You will never amount to anything.” u “You’re just like your mother/father.”
Or did you hear positive comments u “You remind me of your mother/father. You have drive and commitment.” u “I appreciate your ability to get things done. You are organized.”
You will find a worksheet called “Healthy Self-Image” on page 34 of your Personal Plan Booklet The Plan To Stop Smoking
Healthy Self-Image Leads to Positive Actions and Self-Respect I AM… Think of five positive beliefs you hold about yourself Think of specific strengths that can help you stop smoking. Start each sentence with “I am…” Example: I am self-reliant 1 2 3 4 5 PPB Session Four 34
“I am’s” are descriptive and analytical, not egotistical. “I am a detailed person.” See PPB p. 34
I Will… Think of five way you will use these strengths to counter your tobacco addiction. Example: I will counter my urge to smoke by repeating I choose to be tobacco free. I will assert my strong determination to say no 1 2 3 4 5 Healthy Self-Image The Plan To Stop Smoking PPB Session Four 34
Relate “I will” to your smoking addiction. Self-Image u “I will counter every urge to smoke with a positive benefit of cessation.”
Signs of a person with healthy respect u Good eye contact u Head held high, walks erect u Positive statements when referring to self u Forgives self u Feels able to handle situations u Accepts responsibility for self-care u Practices positive health habits
Signs of low self-respect Poor eye contact Holds head and shoulders down Puts self down Expresses guilt, shame Feels that he/she cannot handle situations Lacks responsibility for self-care Practices negative health habits
Self-respect is related to smoking in several ways
Most started smoking because of poor self-image When they do stop smoking, relapse causes a loss of self-respect u They feel guilty and it lowers self-respect u Feelings of failure cause them to give up u High self-respect helps one remain a non- smoker
To Improve Self-Respect u Develop a positive belief about your worth l You have the ability to develop high self-respect l Believe it’s possible
To Improve Self-Respect u Five techniques to improve self-respect u Choose to have self-respect u Can another give you self-respect - NO u Can he/she take it away - NO u Understand your emotions and feelings u Recognize that emotions come from thoughts u Identify distorted thoughts that produce negative emotions u Remember that you can change your thoughts
To Improve Self-Respect u Be willing to forgive yourself and others u Surround yourself with people who accept and support you l Find a non-smoking partner who will support your decision to become a non-smoker l Assess your current relationship with others u Every day do some activity you enjoy l Reading, aerobics, shopping, taking a bubble bath, walking, listening to music, or gardening l Fatigue is often depression in disguise
Remodel Your Self-Image u Think about who you would like to be u Create a positive mental blueprint u Unleash the boundaries of the mind u Mentally paint a new picture of your self u The new person you would like to be.
Seize the moment to make changes u Erase your past images of yourself u Daily strive to accomplish your new goals u Seek to grow and live up to your full potential
Spiritual Aspect to Self-Worth u Find people who will accept you as a new non-smoker. u Give yourself permission to be human u Realize that you’re part of the fallible human race u Realize you were created in the image of God - perfect. Genesis 1:26
u It is hard to be depressed when you are happy. Cessation often brings on depression.There is a better way to relieve depression. u Zyban could help. See your doctor if depression continues.
GET HAPPY u Happiness is not about u More money u Elite birth u Youthful age u Right gender
Happiness Is... u People who like themselves u People who are in control u People who are optimistic u People who like people u People who smile often u People who have worth Psy. Sci. 1995 IAW This is a description of a new non- smoker
u What were the strongest triggers you had to deal with? u What specific strategies helped you in your struggle to stop smoking? u What did you like best about the program? u How do you feel now compared to how you felt before you stopped smoking? ?????? Questions ????????
Cigarette smoke causes chronic irritation and inflammation of the airways
Smokers are more prone to respiratory infections and have longer duration of cough during acute respiratory illness
u Ninety percent of Chronic Obstructive Pulmonary Disease (COPD) is due to smoking l COPD includes chronic bronchitis and emphysema l COPD causes severely limited activity and premature disability due to loss of lung function Smoking and the Lung
The lungs deal with 10,000 liters of air daily u Equipped with sophisticated mechanisms to remove harmful materials u Air entering the nose is adjusted to body temperature, filtered and humidified u The nose removes dust and particles. This cleansing mechanism is inactivated when you inhale tobacco smoke u Hair-like cilia covering the lining of the trachea and major bronchi perform this critical work u The cilia sweeps in upward directional waves transporting debris towards the throat where it gets swallowed or spit out
The lungs exchange fresh oxygen for the carbon dioxide waste within the thin walled air-sacs called alveoli.
Lungs may be damaged for years before symptoms show " “ Small airway disease” " Pulmonary functions tests measure present lung function and capacity by use of a spirometer " The volume of air expired in one second (FEV) is usually 85% of total lung capacity " FEV decreases with age " Your future decline rate can improve to about the same as someone who never smoked " FEV decline was highest in cigar and cheroot smokers " Chronic bronchitis
If the alveoli are permanently damaged you cannot regain lost lung capacity but when you stop smoking your future decline rate will improve to about the same as someone who never smoked
FEV 1 (Liters) Non-smoker Smoker Ex-smoker (quit at age 45) Age 25 4.0 Age 65 3.1 2.2 2.8
Cigarette smoking has effects that lead to emphysema ! Smoke attracts macrophage and neutrophil cells to lungs ! Smoke partially inactivates alpha-1- protease inhibitor, an enzyme normally able to counteract the effect of elatase ! Smoke suppresses components of pulmonary elastin syntheses, preventing the development of new elastic tissue
Smoke damages alveolar tissues 8 consists of tarry particles suspended in a mixture of gases 8 alpha-1-protease inhibitor can be inactivated experimentally by free radicals from smoke 8 more than 1017 free radicals per puff in gas phase smoke 8 low tar cigarettes contain higher concentration of oxidants that cause emphysematous damage
Benefits of smoking cessation 4 Prevention of COPD 4 Small airway disease may completely reverse 4 Age-related decrease in FEV will revert to that of non-smoker 4 Risk of death from COPD slowly decreases over 15 to 20 years 4 May need to reduce medication containing theophylline
Video Discussion Who was responsible for the deaths of the cowboys? Was exercise and fresh air able to offset the damages of continued use of tobacco? How do you feel about the tobacco executives?
The A-B-C”s of Smoking u Instead of Death in the West Video you may want to use a new Video The A-B-C”s of Smoking u This video vividly demonstrates the more than 26 diseases and problems caused by tobacco.
Choose someone with the following characteristics ø Supportive ø Encouraging ø Sympathetic ø Concerned ø A good listener ø Not critical or judgmental ø Accessible ø Friendly ø Available by telephone ø Non-smoker ( preferably also an ex-smoker )
Caution u If you have arthritis or osteoporosis or any spinal or neck problem you may not be able to participate in these Relaxation Exercises unless you have a `clearance from your Physican.
Relaxation Will help you be able to deal more effectively with u stress u tension u anxiety
Deep Breathing Exercise ) l Place your hand over your diaphragm l Inhale deeply through your nose l Hold your breath for a moment l Relax l Exhale very slowly through your mouth l See p. 35 of PPB
Basic relaxation PPB 36,37 u Take a deep breath and exhale air u Select a muscle group and tense it for 5 seconds u Release and relax u Take a deep breath, exhale, and repeat by tensing another group of muscles
Head relaxation steps u Wrinkle your forehead u Squint your eyes tightly u Open your mouth wide u Push your tongue against the roof of your mouth u Clench your jaws tightly
Neck relaxation steps u Push your head back into a pillow u Bring your head forward to touch your check u Roll your head to your right shoulder u Roll your head to your left shoulder
Shoulder relaxation steps u Shrug your shoulders up as if to touch your ears u Shrug your right shoulder up as if to touch your ear u Shrug your left shoulder up as if to touch your ear
Arms and hands relaxation steps F Hold your arms and make a fist with each hand F Doing one side at a time, push your hands down against the surface where you are practicing F Doing one side at a time, make a fist, bend your arm at the elbows, then tighten up your arm while holding the fist
Chest and lungs relaxation steps u Take a deep breath u Tighten your chest muscles
Stomach relaxation steps u Tighten your stomach area u Push out your chest muscles u Pull your stomach area in
To relax hips, legs, and feet u Tighten your hips u Push the heels of your feet against the surface where you are practicing u Tighten your leg muscles below the knee u Curl your toes under as if to touch the bottom of your feet
Reward yourself at specific intervals to help re-enforce your decision to be smoke-free
Page 38 of your Personal Plan Booklet will help you plan ways to reward yourself u Always reward yourself at specific intervals l This helps re-enforce your decision to be smoke-free u We have rewards planned for YOU!
HOME ACTIVITY u Now it’s time to begin keeping an accurate record of your smoking cessation. u Page 26 of your Personal Plan Booklet has your Smoke-Free Calendar. Those of you who have already stopped fill in the correct days. u On page 34 list your personal strengths and how they will help you continue to be smoke- free.
Plan rewards for your victories during the next 12 months. (See page 38 of your Personal Plan Booklet)
Countering Withdrawal Rationalization on pages 32 and 33 of your Personal Plan Booklet The Plan To Stop Smoking
Smoking is in the past and its time to live for the future u “Acceptance of our past, acceptance of the conditions presently in our lives that we cannot change, brings relief. It brings the peacefulness we so often, so frantically, seek.
u “We can put the past behind us. Each day is a new beginning. And each day of abstinence offers us the chance to look ahead with hope. A power greater than ourselves helped us to find this program. That power is ever with us… Our Higher power is as close as our breath…”
u “We don’t always understand the ways of Almighty God - the crosses sent us, the sacrifices demanded… but we accept with faith and resignation the Holy Will with no looking back, and we are at peace.”