Let’s look at some strategies you can use when an urge strikes... Splash cold water on your face. Brush your teeth with mint-flavored toothpaste Drink a glass of ice water with a twist of lemon. Do some calisthenics. Take 10 deep breaths. Go for a walk. Floss your teeth. Think of your own stimulating activities.
Maybe you are the HANDLING type and you enjoy the routine of smoking.
Instead, you could... Doodle with a pencil. Play with a toothpick, carrot, or celery stick. Flip a coin. Hull sunflower seeds. Pour water in a glass and sip it slowly. Start a hobby like sewing, knitting, wood-working. Snap a rubber band. Squeeze a power ball. Handling
Or could you be the type that wants to REDUCE TENSION ?
To reduce stress, and tension you could... Go for a leisurely walk. Get plenty of rest. Repeat to yourself: “I choose to be tobacco free!” Do some relaxation exercises. Plant or pick flowers. Soak in a warm tub of water. Ask a friend to massage your neck and shoulders. Tension Reduction
Some people find smoking PLEASURABLE RELAXATION.
A strategy you might try... Sleep in some morning. Take a warm shower - alternate warm with cold. Have breakfast in bed. Read a good story. Visit with a friend. Do relaxation exercises. Sun bathe Watch a classic movie. Pleasurable Relaxation
Maybe you light up without realizing it. Instead you could... Get a drink of water. Get up from the table and immediately go for a walk. Develop a new habit. Pour yourself a glass of juice instead of alcohol. Brush your teeth. Habit
or you could... Play with a finger toy when talking on the phone. Do some stretching exercises. Repeat, “I choose to be tobacco free!”
Strategies you might use include... Replacing coffee and cigarettes with exercise. Look at your watch for three minutes or count backwards from 100. Eat an abundance of fresh or cooked fresh fruits and vegetables. Chew sugarless gum. Prepare and snack on finger foods. Drink water or fruit juice. Switch your mind to another subject. Try Zyban or Nicotine Gum.
According to the Surgeon General, tobacco usage is an addiction and should be treated. JAMA 252: 2874, 1984
Nicotine 6-8 times more addictive than alcohol as addictive as cocaine and crack (95-100% of people who use nicotine are addicted)
Criteria for an addiction is: The user’s behavior is controlled by a psychoactive substance. There is a compulsive use of the drug despite damage to the individual or society, and this takes precedence over other important priorities. The drug is reinforcing--that is, it is sufficiently self-rewarding to maintain usage.
Other criteria include: Tolerance to the drug develops. Physical dependence develops leading to withdrawal symptoms when you can’t smoke or stop. After cessation of drug use, you will find yourself fighting a strong tendency to relapse (go back to smoking).
The effects of nicotine on the brain are staggering. It stimulates the cells of the brain. It acts fast. It mimics the action of acetylcholine. It causes neurotransmitters to be released.
These cravings and urges are often prompted by triggers.
A trigger is any event, habit, action, or thought that precedes the act of smoking or using any form of tobacco.
Try substituting other activities for smoking in situations that in the past led you to smoke.
When an urge or craving comes, choose activities that change how you feel. Exercise
Triggers are of short duration and will fade after the first few days. Time is your friend.
Video Discussion What is the most important principle of winning? Lou Holtz gives several special principles he uses to motivate his football team to be #1. How can you relate these principles to your own experience as a non-smoker- to-be?
We discussed an essential strategy last session. Do you remember it? Importance of Exercise in Cessation
This session we will discuss a second strategy that is just as important. Choose to refuse caffeine.
You need to avoid caffeine especially during the cessation process.
Why, you ask? Many smokers are known to drink more coffee than nonsmokers. Caffeine is a psychoactive drug. Caffeine consumption will likely increase once nicotine consumption has stopped. Caffeine is a re-enforcer. B Med J. 1989; 298, p. 1075
And that’s just the beginning. Caffeine has psychological effects as well. Caffeine is a saboteur. Coffee, like alcohol, acts as a diuretic which causes excretion of water, calcium, iron, and magnesium. Caffeine interferes with sleep. FDA Report 1978 Am Psy. Bull. 1984 - 95; 301-326 J. L.C.M. 1982, 99;46- JADA 1977: 71: 240
Caffeine withdrawal begins 18 to 24 hours after caffeine was last consumed and usually ends in 72 hours. NEJM. 1992: 327, 1109-1114
Plan to cope with the withdrawal period by: avoiding high pressure situations; applying a cold pack to the head; or if necessary, taking a mild painkiller (avoid caffeine- containing headache medications and pain killers).
On page 23 of your Personal Plan Booklet, note the connection between caffeine, nicotine, and exercise The Plan To Stop Smoking
Caffeine, Nicotine and Exercise Reasons for drinking Getting going in the morning Gives me a lift Calms my nerves Gives me satisfaction Reasons for Smoking The first thing I do It lifts me when I’m down Acts as a tranquilizer One of my pleasures (continued on next slide) The Plan To Stop Smoking Exercise gives you what you tried to get from caffeine and nicotine: PPB Session Two 23
Reasons for Exercise Increases circulation and gets you going Gives a lift Tranquilizes Pleasurable The Plan To Stop Smoking Caffeine, Nicotine and Exercise PPB Session Two 23
Caffeine, Nicotine and Exercise Coffee Withdrawal Symptoms Restlessness and irritability Headaches Fatigue, lethargy Palpitations Constipation, diarrhea, tremors Nicotine Withdrawal Symptoms Nervousness and anxiety Headaches Fatigue, energy loss Palpitations Constipation, diarrhea, tremors The Plan To Stop Smoking Exercise reduces withdrawal symptoms PPB Session Two 23
Caffeine, Nicotine and Exercise Exercise Reduces Symptoms Calms and improves sleep Draws blood from head to muscles Energizes Regulates the heart Regulates the body systems The Plan To Stop Smoking PPB Session Two 23
The best preparation to stop smoking is to follow the same tips that bring success after you stop smoking.
Use your power of free choice to decide exactly when you will smoke your last cigarette prior to the next session.
People attempt to stop smoking in different ways. Aversion method Nicotine fading Nicotine Patches or Gum Cold Turkey Anti-Depressant Drug (Zyban)
You have enough information now to say, “I choose to be free from smoking!”
Here’s a tip to help you make the decision to break free. Identify the positives and negatives of smoking. Decide to stop smoking. Evaluate the benefits of your stopping and the consequences if you continue. Act by setting a specific date to stop Learn from others how to be a nonsmoker. I D E A L
More than 40 million Americans have kicked the nicotine addiction.
Here’s your checklist for breaking free: Buy several varieties of frozen fruit juices. Avoid hot drinks such as coffee and tea. Drink eight glasses of water or juice daily. Get at least eight hours of sleep. Avoid stress-producing events. Make an appointment with your doctor for exercise clearance. Set up a dental appointment for cleaning teeth. Eat a good breakfast and two lighter meals daily.
And for the next session, you should... Bring your signed Smoke-free Agreement to class. Bring all the butts from cigarettes you smoke between now and the next session. Bring your lighters, ash trays, and anything else associated with smoking. Tell your family and friends of your decision and ask them to support you.
Before the next session, decide EXACTLY when to stop.
Inventory Your Spiritual Weapons Against Smoking
Dr. Lesley Weatherhead’s definition of health: “Physical health means the complete and successful functioning of every part of the body in harmonious relationship with every other part. The human being does not consist only of body and mind, but he is body, mind and spirit.”
“In such unity there cannot be disease at any point, at any level of being, without the whole personality being to some extent affected.”
Whether it is the influencing of the body affecting the mind; for example, impaired or diseased cells of the brain, deranging the function of thought;
“or the mind destroying physical health through ulcers, colitis, and functional troubles of all kinds; or again, certain spiritual afflictions such as jealousy, hatred, resentment, or worry which lead directly to trouble, either physical, psychical, or both.
“All of these show clearly that more often than not, it is an error to concentrate one’s attention exclusively on the soul, the mind, or the body.” Psychology of Religion and Healing, pp. 317-319
Within the last 100 years social and physical scientists have recognized the importance of the spiritual, especially as it relates to changing behavior.
Bernard Burleson in his book Human Behavior “In as much as it appears to be anchored in man’s behavior, the supernatural has validity and human beings have to come to terms with the spiritual dimensions of their life.”
Take inventory of what spiritual weapons you have developed over the years that you can use to stop smoking.
Spiritual Values I 1. Respect Yourself - A physical masterpiece, you’re worth it. Your relationships - they are indispensable. You want to draw them closer. Your environment - a work of art. You would not want to burn it. The creative process - its perfect you want to build on it.
Spiritual Values II Demonstrate Your Values A. You are Compassionate. Many of your colleagues depend on you to be healthy. B. You are sensitive. Many are allergic to tobacco smoke. C. You think critically. The less exposure to tobacco the healthier you are. D. You are courageous. You will break a harmful addiction. E. You are caring. You believe in the Golden Rule.
Spiritual Values III Express Responsibility Through: Self discipline - you are in control of your life. Not RJR or P.M. Integrity - Your friends can trust you to do the right thing. Honesty - you don’t have a good reason to continue using tobacco.