1. BREATHE FREE: The Plan to Stop Smoking Session One

2. WELCOME!

3. Where Are You? Most of you already know a lot about how to stop smoking Some are highly motivated to stop smoking Some were forced here by well-meaning family and friends Probably all of you have some mixed feelings Some came feeling hopelessness because you’re convinced you don’t have enough will power The fact that you came demonstrates that you wish to have more control over your life

4. Objectives of the Program We are going to lead you step-by-step through this program

5. This program is designed to help you improve your entire lifestyle including nutritional and physical activity patterns.

6. After Finishing This Program Breathe Free Promises : You will feel good. You will feel good about yourself. You will be in control of yourself.

7. History of Breathe Free: The Plan to Stop Smoking In 1959, five years before the first U.S. Surgeon General’s report on smoking and health, J. Wayne McFarland, MD, a physical medicine specialist, and Elman J. Folkenberg, a clergyman with experience in counseling, developed the Five-Day Plan.

8. Stoy Proctor and a team of experts revised the Five-Day Plan material and renamed it The Breathe Free Plan to Stop Smoking in 1984 Between 1987-1991 Loma Linda University Center for Health Promotion tested and evaluated Breathe Free

9. Overview of Breathe Free A state-of-the-art lifestyle-management program A practical and interactive program which will help you discover how to prepare for Cessation through –physical preparation –mental control –social support

10. Physical Preparation Begin and maintain an aerobic exercise program accompanied by relaxation exercises Break free of all drugs which impair judgment or free will Learn to modify your diet to compensate for the damage caused by years of smoking

11. Mental Preparation _Begin thinking and acting like a non- smoker _Find creative ways to replace your physical urges to smoke with rational and healthy alternatives _Experience success mentally, then physically _Explore alternative sources for help and assistance

12. Social Preparation Prepare strategies to politely avoid smoking and drinking friends, smoking family members, office parties, or any occasion where old friends may pressure you to return to smoking ; Especially during these four weeks Counter tobacco promotion by learning to resist sales appeal Learn value of networking with individuals and groups that support smoke-free lifestyle Find or return to a group which will give support Explore the spiritual, moral, and ethical aspects of smoking cessation

13. Attendance at all nine sessions is important to your success

14. IHHGGGFFFFEEEEEDDDDDDCCCCCCCBBBBBBBBAAAAAAAAAIHHGGGFFFFEEEEEDDDDDDCCCCCCCBBBBBBBBAAAAAAAAAH Each Session Builds Before on the one

15. It is important that you follow the program The more closely you follow it, the more likely you are to succeed. A study reported in the American Journal of Public Health, noted that participants who followed the program with the greatest regularity were more likely to quit smoking and to maintain abstinence over 24 months than those who participated less actively. AJPH 1992.82:4:838

16. Plan to Bring Your Personal Plan Booklet To Each Session. Please Print Your Name on the Booklet. The Plan To Stop Smoking

17. Phases in Breathe Free Program 1 Preparation Phase – gives you 48 hours to decide whether you are ready to stop smoking 2 Celebration Phase - the day you stop smoking 3 Detoxification Phase – when your body is throwing off nicotine and recovering from effects of tobacco addiction 4 Normalization Phase- Nicotine is like an earthquake or tornado -the aftermath of addiction requires a period of adjustment and rebuilding

18. Phases in Breathe Free Program 5 Graduation Phase -B.N.S. - our last meeting together will include the graduation ceremony. It will mark the first day of the best of your life as a new, strong and free person 6 Stabilization Phase -3 months after graduation a visit, letter, or phone call -6 months after graduation - M.N.S. -12 months after graduation - D.N.S.

19. Physical Benefits Return of five senses to optimum performance Return of heart, lung, and circulation to near normal function Risk of lung cancer and heart disease is reduced up to 50% during first year Increased circulation, improved stamina, and halting of skin wrinkling NIDA 1979, 26,27 USDAHs 1983, 1990 SGR 285, 349

20. Most Rewarding Benefit New self-confidence and self- esteem

21. Please note - there is a summary of the immediate and long-term physical benefits of smoking cessation on pages 2 and 3 of your Personal Plan Booklet The Plan To Stop Smoking

22. PPB Session One 2 Within one week : Taste and smell dramatically improve. Most physical withdrawal symptoms disappear. Fetus is free of nicotine. Teeth are whiter and mouth is fresher. Within one Month: Circulation improves. Blood Platelets are activated. Respiratory problems decrease. Energy and stamina increase. Pulse rate and blood pressure lower. Short-Term Benefits of Smoking Cessation The Plan to Stop Smoking

23. Short-Term Benefits of Smoking Cessation Hands and feet are warmer. Heart beat returns to normal. Stomach ulcer risk is minimized. Shortness of breath is reduced. Immune system is boosted. Skin color and tone are improved. PPB Session One 2 The Plan to Stop Smoking

24. Juice Break

25. Let’s take a 10 minute juice break so you can introduce yourself to as many fellow participants as possible

26. To help get acquainted, do the exercise on page 4 of your Personal Plan Booklet The Plan To Stop Smoking

27. Find A Friend Find Four friends here who meet this criteria: 1. Someone who has read an article about smoking and health in the past month. 2. Someone who has been asked by his or her friend or spouse to stop smoking. 3. Someone who has been asked by his or her doctor to stop smoking. 4. Someone who has participated in some form of vigorous exercise this past week. The Plan to Stop Smoking PPB Session One 4

28. Video Presentation

29. How To Beat Cigarettes

30. Video Discussion  What are common excuses smokers give for smoking? –Prevent weight gain –Help concentration –Help in thinking –Help to relax  Are there better ways to accomplish these goals?  What are your reasons to stop smoking?

31. The Smoking Diary Will Help You Find Out

32. If you are speeding down the highway and realize you are going in the wrong direction, you don’t make a U-turn at full speed.

33. Look in your Personal Plan Booklet on pages 5-8 at the “The Smoking Diary”

34. The Smoking Diary Column #1 Number each cigarette you smoke consecutively during the next 24 to 48 hours Column #2 Exact time you smoke each cigarette Column #3 Exact place Column #4, 5, & 6 Describe the situation, who was with you, and your feelings afterwards Column #7 Write the numerical code that indicates whether the urge was weak, moderate, or strong Column #8 Describe your reason to smoke or not Column #9 Analyze the amount of enjoyment each cigarette brought you Column #10 Record any other comments or thoughts

35. Carry the diary with you at all times The Plan To Stop Smoking