1. Quit/change plan night, former tobacco users visit Session 3

2. What we will talk about in this session…
New techniques to overcome my tobacco
use habits;
Techniques used by others who quit using
tobacco;
How to apply what I learned from the former tobacco users to my own change plan
If you feel the same, please feel free to switch it for the information below:
New techniques to overcome my tobacco use habits;
Techniques used by others who quit using tobacco;
How to apply what I learned from the former tobacco users to my own quit plan; and
Make tonight the night to confirm my quit plan if I have set a goal to become tobacco free

3. Discussion Did anyone cut down or made any other changes?
Who has identified their personal reasons for change?
What strategies have you identified to replace the role tobacco has had in your life?
How have you rewarded yourself?
What good things have you noticed?

4. Former Tobacco User Stories
Guest Speaker
Heather, Jim, and Pat videos
What have you learned from your own experiences?
If you have someone who has previously stopped smoking after attending QuitCore, and has stayed abstinent, who is willing to share their story invite them to session 3
If you have someone who has previously stopped smoking through Helpline, website, your counselling support – use them as an alternative
If no one in person available you can use our QuitCore story videos and chat with participants about what they learned from their previous experiences – what worked for them, what led to them starting again – how can we avoid this next time.
Story videos can be streamed or downloaded from
* Note* if you are hosting an optional support person session tonight – have the support people listen to this part before separating to their session.

5. Recovery symptoms
As your body begins to repair itself, instead of feeling better, you may temporarily feel worse - ‘Withdrawal pangs’ are really symptoms of recovery.
They are unpleasant but not serious.
They will last a few minutes, a few hours or a few days.
Page 50 participant manual
Print the Nicotine Withdrawal and Coping Strategies Handout from the QuitCore Facilitators handouts or the downloadable tobacco cessation toolkit

6. Examples of recovery symptoms
Hunger
Constipation
Perspiration
Occasional dizziness
Sore scalp, itchy hands or feet
Increased cough
Insomnia
Sleepiness

7. Psychological recovery symptoms
Irritability
Anger
Crying
Grieving
Giddiness
Laughter
Page 51 or participant manual

8. Checking our beliefs about tobacco
It can’t happen to me.
It’s impossible to quit.
Using tobacco is relaxing.
Page 52

9. The sneaky thoughts! What beliefs are left?
I’ll just have one
I like it.
It relaxes me.
It's too hard
I am always one cigarette a day away from a pack a day – allowing myself just one cigarette can lead to relapse
Page 53 of participant manual

10. Quitting Support Technique #12 Positive self-statements
Write a list of
Your reasons for quitting;
The positive changes in your life that will result.
Keep that paper with you at all times.
Page 54 of participant manual

11. Quitting Support Technique #14 Ways to nurture yourself
GOAL To be able to use a variety of methods to distract you from using tobacco and reward you for staying tobacco free
Page 56 and 57

12. Quitting Support Technique #15 Dos and don’ts for poor sleepers
GOAL
To develop healthy sleeping habits
Page 58 and 59 or participant manual

13. Quitting Support Technique #15 Dos and don’ts for poor sleepers
What helps you get a good nights sleep? What hinders a good nights sleep?

14. Homework Choose a quit date. Use the quitting support techniques.
Reward yourself regularly for staying tobacco free.
If you have problems sleeping, use one or more techniques to support sleep.
Review and update “My Tobacco Change Plan” or “Quit Plan”