1. 1 Quit night, former tobacco users visit Session 3

2.  Techniques to help me become tobacco free  How to apply what I learned from the former tobacco users to my own Quit Plan  Set a quit date for myself What we will talk about in this session… 2

3.  Did anyone cut down or made any other changes?  Is anyone trying NRT’s or using any of the QST’s  How have you rewarded yourself?  What good things have you noticed? Discussion 3

4.  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. Recovery symptoms 4

5.  Hunger  Constipation  Perspiration  Occasional dizziness  Sore scalp, itchy hands or feet  Increased cough  Insomnia  Sleepiness Examples of recovery symptoms 5

6.  Irritability  Anger  Crying  Grieving  Giddiness  Laughter Psychological recovery symptoms 6

7. 1.It can’t happen to me. 2.It’s impossible to quit. 3.Using tobacco is relaxing. Irrational beliefs already conquered! 7

8. 1.I’ll just have one 2.I like it. 3.It relaxes me. 4.It's too hard The sneaky thoughts! What irrational beliefs are left? 8

9. TECHNIQUE 1.Write a list of  Your reasons for quitting;  The positive changes in your life that will result. 2.Keep that paper with you at all times. Quitting Support Technique #12 Positive self-statements 9

10. GOAL To be able to use a variety of methods to distract you from using tobacco and reward you for staying tobacco free Quitting Support Technique #14 Ways to nurture yourself 10

11. GOAL To develop healthy sleeping habits Quitting Support Technique #15 Dos and don’ts for poor sleepers 11

12. What helps you get a good nights sleep? What hinders a good nights sleep? Quitting Support Technique #15 Dos and don’ts for poor sleepers 12

13. 1.Choose a quit date. 2.Use the quitting support techniques. 3.Reward yourself regularly for staying tobacco free. 4.If you have problems sleeping, use one or more techniques to support sleep. 5.Review and update “My Quit Plan.” Homework 13