1. Partnership to Assist with Cessation of Tobacco
NEW ME –
SMOKE FREE!
PACT
Partnership to Assist with Cessation of Tobacco

2. Outline Session #4 Welcome and introductions
Group expectations and behaviour
Withdrawal symptoms
Triggers
Strategies
The 4 Ds
PACT - MHG

3. Group Expectations Review…
Review flipchart or insert slide from week 1 for review
Ask for a volunteer to read out loud
PACT - MHG

4. Withdrawal Symptoms Cough Headache Irritable, grumpy
Tired, can’t sleep
Restless, can’t concentrate
Hungry
PACT - MHG

5. Cough
WHY:
lungs work better and clear mucous which has blocked airways
TIME:
a few days
DO:
drink lots of fluids, hot water with lemon/honey
Sugarless cough drops or hard candies
PACT - MHG

6. Headache WHY: TIME: DO: more oxygen, less carbon monoxide in body
1-2 weeks
DO:
drink lots of water, take pain reliever, relaxation exercise, warm bath
PACT - MHG

7. Irritable, Grumpy WHY: TIME: DO:
body craves nicotine, missing pleasure feeling
TIME:
2-4 weeks
DO:
reduce caffeine, walk or other exercise, deep breathing, hot bath, relaxing music
(Let family & friends know this might happen – ask for their help)
PACT - MHG

8. Tired, can’t sleep WHY: TIME: DO:
Brain is adjusting to lack of nicotine
TIME:
2-4 weeks
DO:
reduce caffeine, avoid caffeine in afternoon/evening, exercise, deep breathing, bedtime routine, hot bath/shower, relaxing music
PACT - MHG

9. Restless, can’t concentrate
WHY:
Brain is adjusting to lack of nicotine stimulation
TIME:
Less than 2 weeks
DO:
Make to-do lists, allow extra time for tasks, exercise, deep breathing
PACT - MHG

10. Hunger WHY: TIME: DO: Hand-mouth habit Food smells and tastes better
10-12 weeks
DO:
Drink lots of water, low-calorie, healthy snacks, keep hands busy (crafts, puzzles, hobbies) exercise
PACT - MHG

11. Common strategy?
EXERCISE!
PACT - MHG

12. Remember…
Withdrawal symptoms are normal – they are positive signs that your body is starting to heal!!
PACT - MHG

13. Some advise is not helpful!
PACT - MHG

14. Wiggle Break!!
PACT - MHG

15. Triggers Activity or situation strongly associated with smoking
Know your triggers – plan how to cope
PACT - MHG

16. Our Triggers ….
Record ideas from group discussion
PACT - MHG

17. Our strategies to cope …. Record ideas from group discussion
PACT - MHG

18. Try using the 4 Ds Drink plenty of water Delay for 5-7 minutes
Do something else
Deep breathing
PACT - MHG

19. Why reduce or quit? ….
Record ideas from group discussion
PACT - MHG

20. Why reduce or quit? Quick improvements in health
sleep & breathe easier
sense of taste and smell improve
reduce blood pressure
Long term health improvements
Heart, lungs, cancer, diabetes
Longer life – improved quality
More money!
More confidence – better life balance
PACT - MHG

21. Motivation Motivation is internal No one else can do it for you
PACT - MHG

22. Are you thinking of reducing or quitting?
Yes No
Not sure
PACT - MHG

23. Challenge for the week:
Reduce tobacco use
Choose two ways you can handle withdrawal symptoms
Walk for minutes every day
PACT - MHG

24. Partnership to Assist with Cessation of Tobacco
NEW ME –
SMOKE FREE!
PACT
Partnership to Assist with Cessation of Tobacco
PACT - MHG