I’m ready to try to quit again! - Amazon S3 · 2016-01-11 · Stop Smoking: I’m Ready To Try To...

I’m ready to try to quit again!

Stop Smoking Workbook

Stop Smoking: I’m Ready To Try To Quit Again

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I’m ready to try to quit again!Congratulations on having tried to quit before! Staying smoke-free for any length of time is a big accomplishment. The key to your success this time will be to:

1. Reaffirm your commitment to quit smoking.

2. Learn from your past quitting attempt(s) so that you can bemore strategic in your new quit-smoking plan,

3. Try something new (e.g. add a nicotine replacementproduct to your plan) or try something you did before butchange something about how you did it.

Your next attempt will follow this step-by-step strategy:

Step 1: Learn from your past quit attempts (1–2 hours)

You can improve your chances of success if you reflect on why you started smoking again after you quit, and what you learned from trying to quit before.

Step 2: Renew your commitment (1–2 hours)

A strong commitment to quit smoking is the foundation of a good quit-smoking plan.

Step 3: Choose your support person (1 or 2 days)

Choose a person who can support your efforts to quit smoking and celebrate your successes. Identify a person who will be your key support. They may be a friend, family member, or someone who is quitting smoking along with you.

Step 4: Identify your triggers (3-7 days)

Start a smoking diary to identify circumstances that trigger you to smoke (e.g. events, people, routines).

Step 5: Plan coping strategies (1-3 days)

Now that you know why you smoke, you can plan new behaviours and new ways of thinking. Investigate options to reduce your physical addiction to smoking and help you cope with cravings and withdrawal symptoms.

Step 6: Choose a quit date (5 days for preparation)

By the time you reach this step, you are ready to quit smoking again. Choose a quit date and perform some activities for a few days prior to that date (e.g. practice cutting back on smoking, reviewing your quitting plan).

*This course focuses on smoking cigarettes. The same techniques apply to other forms of consuming tobacco.

Every step is a success.Feel proud of every effort you’ve made towards becoming a non-smoker.


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Step 1: Learn from your past quit attemptsWhy did you start smoking again? Did you start smoking gradually or return to your old habit quickly? Was your decision conscious or did you just find yourself with a cigarette in your hand one day without even knowing why? Whatever the reason, don’t feel badly about starting smoking again. It’s time to learn from your experience and move forward!

1. Since you’ve tried to quit smoking before, think back to the last time you quit. Check the reason(s) why you started smokingagain:

• I had one or two cigarettes and I thought that meant I failed at quitting. So I gave up and continued smoking.

• I was unable to quit smoking at all. The cravings were too strong.

• I felt dizzy, “not normal”, I couldn’t think properly

• I was under a lot of stress

• I gained too much weight

• Other reasons (add your own)

2. There are several keys to a good quit-smoking plan. Which of the following did you have as part of your previous quit smokingplan?• a strong commitment to quit smoking with very specific reasons;

• a specific “quit smoking” date and a few days of preparation before that date arrived to gradually reduce the amount youwere smoking;

• a smoking diary to identify the circumstances that triggered your smoking (e.g. routines, people, events);

• substitutes for smoking when your desire to smoke was triggered;

• new behaviours and new ways of thinking that could help you manage cravings and change your pattern of smoking;

• visualizing what it would be like to reach your goal and be a non-smoker;

• support from a close friend, family member or co-worker;

• use of a nicotine replacement product (e.g. patch);

• an emergency plan in the event you had a slip or relapse.

3. How will you resist the temptation to smoke this time?

4. What did you learn from your past quit-smoking attempt? About yourself? About routines and events and people that triggeryour smoking?

Note:

• After you quit smoking, having one or two cigarettes (called a “slip”) doesn’t mean you have failed. Slips are part of thequit-smoking process. They are normal and expected. Failure is if you give up on that process and you start smokingagain. Next time, throw away the cigarette as soon as you realize you’ve lit up again, and put your plan back into action.Distract yourself, talk to a friend, get active, remind yourself of your commitment, figure out why you had anothercigarette and take steps to do something about that.

• If you experienced withdrawal symptoms when you quit, they might have passed fairly quickly. Your body needs timeto adjust to not smoking. If the symptoms were too strong or went on for too long, however, you should talk to yourdoctor about a nicotine replacement product (e.g. a medication). There is more information about nicotine replacementproducts later in the workbook.


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Step 2: Renew your commitmentJust as you were certain why you wanted to quit before, you need to be equally certain this time. The more specific your reasons to quit smoking, and the stronger your commitment, the more likely you will be to succeed. Answer the following questions to be certain that your commitment is strong and to provide information that you are going to refer to later in the course.

1. Why did you want to quit smoking before? Why do youwant to try quitting smoking this time?

2. If you quit smoking, what are the benefits to you (e.g. moreenergy, better health)?

3. If you quit smoking, what are the benefits to your family(e.g. spouse or partner, children)?

4. How much money will you save each year when you quitsmoking (multiply your daily cost of smoking by 365).

5. Which benefits are the most important to you?

6. When you quit smoking, how can you continue to remindyourself of these important benefits so that you keep yourcommitment strong (e.g. keep notes with you at all times,post a reminder on your nightstand or workstation)?

Want personalized coaching?

Ready to quit and need help with your quit-smoking plan? We can help! We have trained

specialists available to help coach you.


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I’m concerned about withdrawal symptoms

Everyone experiences withdrawal symptoms when they quit smoking. Sometimes these are minor; sometimes more troublesome. But all withdrawal symptoms can be managed. Sometimes it’s a small change (e.g. drinking more water) and sometimes medication helps (e.g. a nicotine replacement product like a patch).

I’m concerned about gaining weight

Some people (about 1 in 5) gain weight when they quit smoking. Weight gain may be due to changes in metabolism or eating patterns. The solution? Make sure your quit-smoking plan includes regular exercise, low calorie snacks, and a balanced diet.

I’m concerned about how much stress I will feel

Any stress you feel after you first quit smoking is likely due to your cravings and your change of behaviours. As time passes, your body will start becoming more and more relaxed, your heart rate will slow, you will start sleeping better, and your body will use oxygen more efficiently.

I’m concerned about losing my friends

You don’t have to lose anything when you quit smoking except smoking itself. Yes, you might need to avoid friends who smoke until you are strong enough to not light up with them, but eventually you will rejoin them. If you encourage them to spend time with you doing activities that don’t involve smoking, you won’t have to spend time away from them at all. You might even be a good role model for these friends, inpsiring them to quit smoking with you.

I’m concerned that I will fail

Occasional setbacks are part of the quit-smoking process. The only failure is never trying again. As long as you keep your commitment high and you adjust your quit smoking plan to reflect what you learn from setbacks, you will be a success!

What are your concerns about quitting smoking?Any concerns you have about quitting smoking are roadblocks to trying. The solution? List your concerns and educate yourself about them. When you create your quit-smoking plan, you can include specific steps to address these concerns.

1. What are your concerns about quitting smoking? List them here.

2. For each of your concerns, what can you do to address them?

Still have concerns? Sometimes you need to take action despite them. Ask yourself: “What step can I take right now to make my commitment to quit smoking stronger than any concern that I have?” (e.g. talk to a friend who successfully quit smoking, remind yourself of successful changes you’ve made in the past).


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Cravings. Cravings usually peak during the first few days after quitting smoking. You have three options that you can use alone or in combination—(1) wait out the craving (they only last a few minutes), (2) reduce the craving (breathe deeply and slowly and/or use a nicotine replacement product), or (3) distract yourself (get active, focus on work, run an errand, etc.).

Headaches, nervousness or irritability. Remind yourself to stay calm and use relaxation techniques (e.g. deep breathing). Drink lots of water and juice to flush the nicotine and other by-products of smoking out of your body faster. If your headache gets too bad try a mild painkiller. Cut your caffeine intake by at least half (caffeine is absorbed much faster when you are a smoker. So when you quit smoking, that same amount of caffeine can feel much too strong).

Cough, dry throat or nasal drip. In order to clear your breathing passages, your body starts ridding itself of mucus. Drink plenty of fluids, use lozenges, chew sugar-free gum.

Constipation, gas. Your intestinal movement may slow for a brief period after quitting smoking. Drink plenty of fluids, add more fibre to your diet (fruits, vegetables, whole-grains) and exercise regularly.

Low mood. Do activities you enjoy, talk to friends and family. If your low mood persists or becomes troublesome, visit your doctor.

When you first stop smoking, your body and your mind take time to adjust. Consequently, cravings and other

withdrawal symptoms can occur, usually peaking in the first few days after you quit and lasting for a few weeks beyond

that. Here’s what you can expect—and what you can do.

Difficulty concentrating. Plan your workload and commitments accordingly and avoid additional stress during the first few weeks after quitting.

Dizziness. As your lungs become healthier, they will be more efficient at moving oxygen into your bloodstream which can cause a few seconds of dizziness once or twice a day for a few days. Change positions slowly and sit or lie down until the dizziness subsides.

Fatigue, tiredness. Nicotine is a stimulant. Without it, you can feel tired until your body adjusts. Nap as needed, don’t push yourself too hard, and consider trying a nicotine replacement product.

Hunger. Cravings can be confused with hunger. Drink water and low-calorie fluids. Have low-calorie snacks available.

Insomnia or disrupted sleep. Nicotine can influence your sleep pattern so when you quit smoking your sleep patterns needs to adjust once again. Limit caffeine intake, use relaxation techniques to help you sleep, do not exercise or have a big meal within a few hours of going to bed, and stick to a regular sleep/wake schedule (including weekends).

Concerned about withdrawal?Your plan can include steps to make quitting as comfortable as possible.


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What happens when you stop smoking?

Positive changes will start happening soon after you quit smoking. Some of these changes are subtle and others are more obvious.

After 20 minutes your blood pressure and pulse rate drop to normal.

After 8 hours the oxygen and carbon monoxide levels in your body return to normal.

After 1 day your lungs work better and you can breathe more easily. Your chances of heart attack and stroke start decreasing.

After 2 days your senses of taste and smell start returning to normal. Nicotine by-products start leaving your body.

After 3 days your lung capacity continues to improve and breathing continues to become easier.

After 7 days blood flow to your hands and feet improves.

After 1 month your blood circulation improves and you start experiencing more energy.

After 1-3 months your lung function increases by up to 30% and your energy level continues to increase.

After 1-12 months you cough less, your sinuses clear, you aren’t as short of breath.

After 1 year your risk of dying from a heart attack is reduced by 50%.

After 2 years your body’s ability to heal itself after illness and injury greatly improves.

After 3 years your risk of heart attack is about the same as someone who has never smoked.

After 5 years your risk of developing cancer of the mouth, throat and bladder are all reduced by 50%.

After 5-15 years your risk of stroke is now the same as someone who has never smoked.

After 10-15 years your risk of developing heart disease is the same as someone who has never smoked.

After 15 years your life expectancy is now the same as someone who has never smoked!

Visualize yourself as a non-smokerHow great will it be when you quit smoking? Can you visualize what it will be like?

Top athletes, entertainers, and businesspeople use visualization as a way of making their goals clear in their minds, which in turn strengthens their commitment to reach those goals. Similarly, many successful ex-smokers say that visualizing themselves as a non-smoker was one of the keys to reaching their goal.

1. For the next 5 or 10 minutes, close your eyes and visualizeyourself in the future as a non-smoker.

2. Imagine everything as if you are watching a movie...in vividdetail. Where are you? What are you doing? Who are youwith? How do you feel?

3. Visualize yourself without any cigarettes and withoutany desire for a cigarette…having fun with friends andfamily…solving a stressful problem…feeling stronger andhealthier...feeling relaxed and confident.

When you’re finished with the visualization, write down what it feels like to be a non-smoker. Here are some ideas.

• Ifeelintotalcontrol;

• Iamproudofmyself;

• Ihavealotofenergyand feel strong;

• Icanbreathedeeplywithout coughing;

• Ihaveextramoney to save

or spend.


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My key support person will be:

Talk to your support person about:

• your quit date;

• your quit smoking plan;

• your smoking triggers and any ways they can help youchange or avoid these triggers;

• ideas for spending time together that don’t involvesmoking;

• your emergency plan if you have a cigarette;

• ways that you can celebrate your milestones together.

Once this person has agreed to be your support person, give them a copy of the tipsheet “How you can help me quit smoking.” Talk about this information together and confirm the specifics of the part they can play in your quit-smoking plan.

Step 3: Choose your support personSupport from others is a critical step that you must have in place in order to succeed. Nearly every former smoker had encouragement to quit smoking from family, friends, or other smokers who were also quitting. This support can be a congratulatory ‘good for you,’ practical advice, or just encouragement to stick to your quit-smoking plan. A supportive friend can also distract you from your cravings and help you create new routines in your life that don’t involve smoking.


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How you can help me quit smokingTo:

Thank you for helping me with my plans to quit smoking. This is something I will put my best effort toward and I know I can greatly increase my chance of success if you are there to support me. I’ve chosen you as the person I trust to help me do this. Here are some helpful tips for you to know:

1. It’s okay to ask me how you can help. Some of the things I need to do as part of my quit-smoking plan involve you!

2. I’ll need occasional reminders of why I want to quit smoking (particularly the first few days after I quit). Here is what I want youto know about why I am quitting smoking so you can help remind me:

3. Be patient with me! My body and mind are going to want to go back to my old habits. I might be irritable, tired, stressed,fidgety, or ‘not myself.’ These moods are temporary and will pass. It’s nothing to do with you—it’s me moving forwardphysically, socially, and mentally to a place free of nicotine.

4. Sometimes I might just want you to leave me alone. But even in these times, pay attention to whether or not I appear to beslipping off my plan and step in if you think I need the help.

5. It will help me to talk about what I’m experiencing. You don’t have to come up with solutions. I just want you to listen.

6. One of the challenges I face is finding new activities that don’t involve smoking. I also need to break free from my smokingfriends or at least find ways to encourage them not to smoke around me. I welcome your ideas and look forward to trying newthings with you.

7. If I slip and have a cigarette, don’t criticize me, just be supportive. I’ve learned that it’s common for smokers to try severaltimes before they quit smoking for good. You can remind me what was working and help me find out what I need to dodifferently so it doesn’t happen again.

8. Celebrate my milestones with me—a few days, a week, a month!

I, _________________ (support person) promise to do everything I can to help you achieve your goal of quitting smoking. We have agreed that I will help in the following ways:

Signature: (person quitting) Date:

Signature: (person supporting) Date:


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Step 4: Identify your triggersDo you know when, where and why you smoke? You probably smoke when you perform certain routines (e.g. getting out of bed), at certain times (e.g. after a meal), with certain people (e.g. when you’re with friends who smoke), with certain events (e.g. a stressful deadline), or when you feel a certain way (e.g. bored). When you know the specific triggers for your smoking you can create a plan to deal with these triggers. You might avoid them, change them, or choose different ways to respond to them.

The most accurate way to identify triggers is to keep a diary of your smoking behaviour. For the next several days, monitor every cigarette you have and the circumstances surrounding that cigarette. Pay attention to each and every cigarette and make notes in your diary.

Some common triggers are:

• Drinking coffee or alcohol

• Being around other people who are smoking

• The time of day

• Talking on your cellphone

• Driving your car

• After a meal

• At a party

• Unwelcome feelings (boredom, stress, tiredness)

• Being inactive (e.g. watching television)

Some triggers you can’t avoid (you have to eat, you have to get out of bed in the morning) but you don’t have to smoke when these things occur. You just need to figure out what you can do differently in response to them.

Keep a smoking diaryA smoking diary helps you become more aware of the events in you daily life that trigger your urge to smoke. The diary can also help you determine when your need for a cigarette is highest. With this information you can create a quit-smoking plan that helps you anticipate these events and times. The more you know about your smoking triggers, the more options you have to change how you respond to them.

Instructions:

Keep track of your cigarettes on a piece of paper or in a small book (a sample is printed in this workbook). Keep your diary somewhere that is easy to access (e.g. wrapped around your cigarette pack). Don’t skip a single entry. If you get to the end of the day and you haven’t accounted for every cigarette you smoked, try to be more accurate the next day.

Remember:

1. Keep track of each and every cigarette you smoke.

2. Keep your diary where you will remember to use it, and in whatever form is easy for you to use.

3. Keep track of your craving for each cigarette using a scale of 1 (low need/craving) to 5 (high need/craving).

4. Keep using your diary until patterns start to emerge. It may take a few days; it may take a week. Your goal is to identify someof your smoking triggers. With this information you will be able to plan different ways to respond to these triggers that don’tinvolve smoking.


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Cigarette No. Time of day Craving Level1 (low) to 5 (high)

What was I doing?

Where was I? Who was I with?

Why did I have this cigarette?

Date:


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1. Review your diary and list all of your triggers. Who are youwith when you smoke? What are you doing? What time of day isit when you smoke? When are your cravings the highest?

2. Next, write “avoid” beside triggers you can avoid (e.g.smelling other people’s smoke) and write “change” besidetriggers you can’t avoid but you can change how you respond(e.g. go for a walk instead of smoking).

Step 5: Plan coping strategiesStrategies that require you to change your behaviourAfter keeping your diary for several days (ideally one week) review it and identify the circumstances surrounding your smoking. The times when your craving is highest are probably going to be the most challenging for you when you quit smoking. Knowing this ahead of time allows you the opportunity to plan when you will have to use your coping strategies.

Example: My craving is highest when I’m bored.

Example: I smoke whenever my friend, Tom, comes over.

Example: I’m always smoking after work when I go for a drink with friends.

Example: I smoke when I’m driving home from work.

Change: I can find something that needs to be fixed around the house and work at it until it’s finished.

Avoid: I’ll ask Tom if he can stop smoking when I’m around. If he can’t, I’ll postpone spending time with him until I have more confidence about my ability not to smoke.

Change: I can walk my dog after work instead of going to a bar.

Change: I can open the car window, breathe the fresh air, and sing to the music on the radio.

Ideas that help you plan coping strategies for your triggers• Get active. Go for a walk or jog, go swimming, etc. Do anything to get active. If you sit in one place you’re going to be

that much more susceptible to your cravings.

• Make healthy food choices so that you don’t substitute eating for smoking. Remember to eat in moderation,follow a balanced diet, and snack on healthy foods (e.g. carrot or celery sticks, a few nuts). And drink lots of fluids butavoid caffeinated products like coffee, tea, colas, and energy drinks.

• Learn to spend your relaxation time without smoking. If you want to relax, choose a healthy form of relaxation likemeditation, yoga, stretching, walking, or deep breathing. If you can’t relax when facing pressures and stressors, and youare tempted to light up a cigarette, avoid these stressors or do something to change them so they aren’t as stressful.


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Strategies that require you to change your thinkingCravings are temporary and will pass after 5 or 10 minutes. You can make them pass faster, and be more assured that you won’t give in to them, if you tell yourself positive and encouraging things. This is called “self-talk.” A key to your success at quitting smoking will be your ability to use self-talk to stay motivated, committed, and distracted from your cravings and temptations to smoke.

Distract yourself

When you want to smoke, deliberately think about something else. Focus your mind on writing a letter, cooking dinner, talking to someone, solving a puzzle, visualizing your future as a non-smoker.

Think about positive things

There are many things you can say to yourself that will boost your confidence and help you quit smoking. Some examples:

• Remind yourself why you are quitting smoking.

• Remind yourself that cravings are temporary and passquickly.

• Tell yourself “I can do this” and remember other times inyour life when you successfully changed something aboutyourself.

• Tell yourself “this is just a feeling and it’s going to pass in afew minutes.”

• Tell yourself “I’m well prepared and I can handle anythingthat comes my way.”

• Tell yourself “this withdrawal is a sign that my body ishealing itself.”

Change your view of yourself

You are a now a non-smoker. Non-smokers do not give in to cravings, they do things that don’t involve smoking, and they are proud of going through each day without having a cigarette. When you’re faced with the temptation to smoke, ask yourself “as a non-smoker, what would I do in this situation?”.

Use visualization to boost your confidence

Prepare for your triggers by visualizing how best to handle them. For example, envision what would happen if you were offered a cigarette by a friend. Mentally craft a response and rehearse it in your mind.

Start your day with positive thinking

As soon as you arise from bed in the morning, tell yourself “I am proud that I made it one more day without smoking. I can do it again today.”

Changing your psychological addiction to smoking is as important as changing your physical addiction.Changing your thinking is a key to success.


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What is your level of addiction?Some research suggests that the more addicted you are to nicotine, the more important it is to try a nicotine replacement product. The following test from the Canadian Cancer Society can help you determine your level of addiction;

Answer yes or no to these questions:

On average I smoke 15 or more cigarettes each day.

I usually smoke within 30 minutes of waking up in the morning.

I find it difficult to go for more than four hours without smoking.

When I try to quit or cut back on the amount I smoke, I experience irritability, difficulty concentrating, trouble sleeping, dizziness, frustration or changes in my appetite.

If you answered NO to all of these questions you probably have a low level of addiction to nicotine and you might not benefit from a nicotine replacement product. There’s no reason for you not to try one, but it may not be necessary.

If you answered YES to 1 or 2 of these questions, it probably means you are moderately addicted to nicotine. A nicotine replacement product may be useful as part of your quit-smoking plan.

If you answered YES to 3 or 4 of these questions, you are probably highly addicted to nicotine. You should definitely include a nicotine replacement product (and likely a prescribed product) as part of your quit-smoking plan.

Educate yourself about nicotine replacement productsThere are many products that can help reduce your craving for nicotine and increase your chances of successfully quitting smoking. These products use various forms of nicotine delivery to replace the nicotine you obtain from smoking. Consequently, they can help manage cravings, reduce withdrawal symptoms, and/or make smoking less pleasurable. They are intended to be used in combination with a quit-smoking plan (like this one). Some of these products are listed below.

Talk to your doctor or pharmacist about nicotine replacement products. Talk to friends who may have tried them to quit smoking. Visit a drugstore and look at what is available on the shelf, research these options using the internet, and talk to a pharmacist. If you want to try a prescription medication, speak with your doctor. The more you know, the better prepared you will be to include a nicotine replacement product as part of your quit-smoking plan, if you choose to put that plan into action. The use of some nicotine replacement therapies (e.g the patch) may be covered by your benefits plan. Be certain to check with your plan advisor.

Nicotine patch. The nicotine patch releases a constant amount of nicotine. Similar to adhesive bandages, patches are available in different shapes, sizes, and amount of nicotine replacement.

Nicotine gum. Nicotine gum is not designed to be chewed like normal gum but instead to be chewed for a few moments and then left in place between your gum and cheek (called “parking” the gum).

Nicotine inhaler. Inhalers deliver nicotine via small particles that are absorbed into your body through the back of your throat. Because inhalers are held between your fingers like a cigarette, they can help you gradually overcome the habit of holding a cigarette that you associate with smoking.

Prescription pills/tablets (Chantix). Chantix® (varenicline) is one of the newest prescription medications for use as part of a quit-smoking plan. The drug reduces the pleasure of smoking and also reduces withdrawal symptoms.

Zyban® (bupropion) is another prescription medication and has been around longer than Chantix. Both of these medications can be helpful, but one may be preferred over the other. Talk to your doctor and educate yourself before making a choice.

NOTE: As with any medication, it is important to follow the directions for any nicotine replacement product you choose. As well, you must use these products in combination with the techniques in this course or some other form of smoking cessation counselling. These products are not meant to be used without a quit-smoking plan. Remember, quitting is more than stopping the addiction. It is also mental and behavioural.


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Step 6: Choose a quit date*It’s time to set a date for when you are going to quit smoking and make this date known to your support person(s). Most ex-smokers say that setting their quit date and making it know to others was one of the most important steps in their quit smoking plan.

My quit date is:

Write this date on a calendar. Consider this “Day 0”. Make sure your support person knows that this is your quit date and that they will be available on that day. The following plan is adapted from the Canadian Cancer Society.

Next, label 5 days before, and 5 days after, your quit date.

About setting your quit dateThere is no perfect day to quit, but some days are better than others. Consider the following:

• Choose a date within the next few weeks.

• Don’t select an unusually stressful day.

• Pick a date when your days will be relatively routine.

• Women who experience PMS should pick a day duringthe two weeks after their monthly period to minimizewithdrawal symptoms.

• Consider beginning on a weekend so you can planactivities that will distract you from thinking aboutsmoking. You can even pick a date when you aretravelling because the change of routine can work inyour favour.

• Mark your quit date on a calendar and look at it everyday as a reminder. Think about the reasons you want toquit and all you have to gain.

*Note: If you are using a nicotine replacement product, refer to the directions you were given for that product. You may need to modify this quit-smoking plan accordingly.

-5 -4 -3 -2 -1 0 (quit day) 1 2 3 4 5


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*Note: If you are using a nicotine replacement product, refer to the directions you were given for that product. You may need to modify this quit-smoking plan accordingly.

5 days before your quit dateYou’ve set the day you are going to quit and it is five days from now. Today you are going to list all of the specifics of your quit-smoking plan. Review the work you’ve done in Steps 1-4 to help you complete this list.

From Step 1: Maximize your commitment

My top 3 reasons why I am quitting smoking:

My top 3 concerns that I have (or had) about quitting smoking and why these concerns are not going to stop me:

Five things I have learned about cravings and withdrawal symptoms that I will use to manage them:

The top 3 things I look forward to experiencing as a non-smoker (from your visualization exercise):

From Step 2: Choose your support person

My key support person, how I will stay in contact with them, and how they have agreed to help me:

From Step 3: Identify your triggers

List the triggers for your smoking. What triggers can you change? What triggers can you avoid? For triggers you can’t change or avoid, what can you do differently other than smoke?

From Step 4: Plan coping strategies

What have you learned about nicotine replacement products?

What are the specific ways that you will change your behaviour when you encounter a craving to smoke, a temptation to fall back into your old habit of smoking, or a withdrawal symptom?

What are the specific ways that you will use your thinking when you encounter a craving to smoke, a temptation to fall back into your old habit of smoking, or a withdrawal symptom?

What are 5 things you will say to yourself to keep your confidence level high?


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Days 4 and 3 before your quit dateThis step will help build confidence that you can change your smoking-related behaviour. The more familiar you are with changing the circumstances that trigger your smoking, the more confident you will feel on your quit date. You need to begin making new choices for your behaviour that do not involve smoking and you need to start new behaviours now. This is going to take effort. You can continue to smoke, but start smoking differently.

• Put into practice your plan to change or avoid your triggers. It is now time to change your routines so that they don’t involvesmoking. It is also now time to avoid certain situations that you associate with smoking.

• If you usually smoke along with a friend, don’t. This might mean that you avoid them when they are smoking, or you spendtime with them but do not, yourself, have a cigarette.

• When you smoke, do nothing else. Do not smoke with other people, do not smoke while you are performing some other task.Isolate your smoking behaviour so that smoking is now just you and a cigarette, alone. It is like you are hitting the “pause” button in your day, having your cigarette, and then pressing “play.” Leave the situation (e.g. go outside, get out of your car) ,stand alone, have your cigarette. Then continue with whatever it is you were doing before you had your cigarette.

• If you need to buy a pack of cigarettes, choose a different brand. Make new choices that help you become more aware of yoursmoking-related behaviour and how much a part of your day-to-day life it has become.

Remember to change your self-talkFrom Step 4 write three statements that you will tell yourself to keep yourself encouraged, motivated, and focused on quitting smoking. Use these statements whenever you encounter your triggers and are trying to change your behaviour. Practice using this encouraging self-talk starting now (days 4 and 3 before your quit date).

Encouraging and positive self-talk:




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2 days before your quit date: Reduce the amount you smokeContinue what you have been doing for the past 2 days (changing your smoking routines, patterns, triggers).

This step will help build confidence that you can reduce the amount you smoke. The more familiar you are with what to expect if you try quitting, the more confident you will feel. These are samples of ways to reduce the amount you smoke (adapted from the Canadian Cancer Society).

Do one or more of the following.

• Delay your first cigarette of the day by at least 30 minutes. For example, if your first cigarette is at 8 am, delay it until 8:30 orlater.

• Reduce your daily intake of cigarettes by one-quarter.

My current daily intake of cigarettes is _________ divided by 4 is ________ (no. of cigarettes you will cut out of your day)

My new daily intake of cigarettes is: ___________

Example:

My current daily intake of cigarettes is 20 divided by 4 is 5.

My new daily intake of cigarettes is 20-5 = 15.

• Develop a strict schedule for smoking that involves no more than one cigarette every hour or two hours. When you have eachcigarette, remember that it must be in isolation, separate from any routines you associated with smoking in the past.

• Draw a line in the middle of each cigarette. Only smoke to the line. This will cut your intake in half.

Continue using your positive self-talkContinue using your encouraging and positive self-talk each time you encounter a smoking trigger. Also, use this self-talk (or any positive self-talk you have created for yourself ) when you are delaying or cutting back on your cigarettes.

Try cutting back a bit.Small steps can lead to big changes!


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The day before you quitTomorrow will be your first day as a non-smoker.

• You have begun to use encouraging self-talk to keep your commitment level high and to help remind you of your desireto stop smoking.

• You have changed some of the circumstances that you associate with smoking.

• You have cut back on smoking.

Prepare to deal with your cravingsYour biggest challenge will occur when you face your first day as a non-smoker. Find something you can do that will distract you from your cravings until they subside. Distract yourself until the craving subsides or keep your hands occupied so you don’t automatically reach for a cigarette.

List 5 ways to deal with your cravings:

1.

2.

3.

4.

5.

Prepare to deal with your withdrawal symptomsWhat are you going to do when you experience withdrawal symptoms? Review earlier sections of the workbook and list the things you can do if any of the following occur:

• If I have cravings I can...

• If I have headaches I can...

• If I experience nervousness or feel fidgety I can...

• If I am irritable I can...

• If I have a cough or dry throat or nasal drip I can...

• If my mood is low I can...

• If I have I have trouble sleeping I can...

• If I have constipation or gas I can...

• If I have difficulty concentrating I can...

• If I get dizzy I can...

• I feel tired I can...

• If I am hungry or want to snack I can...

The day before you quit (continued)Prepare yourself for tomorrow--the day you will quit smoking. Do all of the following:

• Get rid of your cigarettes, ashtrays, lighters, matches. Look through every possible location where you may have storedthem (jacket pockets, bottom of your purse, glove compartment, kitchen cupboard, nightstand, etc.).

• Clean things that smell of smoke (your house, car, clothes). You can’t get rid of the smell of smoking completely, but doyour best to freshen these things up and air them out.

• Review your schedule for tomorrow and plan how you will cope with your triggers.

• Talk to your support person and make sure they will be available tomorrow. Find out how you will contact them.

• Remind yourself of your commitment to succeed.

• Remind yourself that you have made specific plans for this day (all the work you’ve done in this workbook) and realizethat you have created your own set of conditions that will help you succeed. Remind yourself:

• Complete these statements:

• “I have a strong commitment to stop smoking. I want this because...”

• “I know what triggers my smoking. When I encounter ___________ I am going to ____________”

• “I know how I can distract myself if I have the urge to smoke. I will _______”

• “I have a great person available to talk to as I do this. I’m going to talk to ____________ “

• Plan to change your morning routine.

• Prepare your emergency plan (next section).

Your emergency planIf you have a cigarette or two after quitting smoking it’s normal and part of the quitting process. It doesn’t happen to everybody but it’s common and not a sign of failure. It’s called a “slip” when it’s a cigarette or two. If you start smoking regularly again, it’s called a “relapse.”

If you feel the urge to smoke or are tempted to slip:

• Stop smoking immediately and throw your cigarette(s) away.

• Leave the room or situation and do something that makes it impossible to smoke (e.g. take a shower).

• Talk positively to yourself. Remind yourself how far you’ve come.

• Make your mouth feel differently. Chew mint-flavoured gum.

• Do something active. Go for a brisk walk outside in the fresh air.

• If your craving is strong, do deep breathing until the feeling passes.

• If you absolutely cannot distract yourself, make a pledge with yourself that you will wait 10 minutes before you give in tothe craving. If you delay, the craving will pass.

• Renew your commitment to quitting by getting support from people you trust.


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Quit dayToday is the day! Today is the day your body is healing from the damage caused by smoking. Today is the day you are in control of a habit that has been controlling you for a very long time. Today is the day you start increasing your lifespan and today is the day you start saving money that you used to spend on cigarettes.

• You’ve changed your routine. Keep changing routines as you need to so you aren’t reminded to smoke.

• Try to exercise. Stay active.

• Avoid people who encourage you to smoke with them.

• Talk to your support person. They will help keep you motivated.

• Keep yourself busy especially at times you used to smoke.

• If you know someone who has successfully quit smoking, talk to them.

• Continue using your encouraging and positive self-talk.

• If you feel tense, distract yourself as needed or relax with deep breathing, positive thinking, getting active, etc.

• Eat at regular times and snack on healthy foods. Don’t allow yourself to get unusually hungry because you might confusehunger for a craving.

• Put the money that you saved from smoking into a jar and keep contributing to that money jar as you continue to savemore from not smoking.

• If you slip and smoke don’t get discouraged. Put your emergency plan into action.

• If you have a craving, take a deep breath, hold it for a few seconds, and exhale slowly.

• As long as you feel an urge to smoke, keep busy with something, anything.


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From this day forward...Congratulations on your efforts to quit smoking! You’ve accomplished a major milestone getting this far.

• Keep putting effort towards managing your cravings.

• Keep your triggers in mind and what you need to do to break the association between smoking and these circumstances.

• Keep in touch with your support person. Talk about what’s working, what’s not working, and what you are trying to do tostay smoke-free.

• Reward yourself with something special for getting this far, and whenever you feel you’ve overcome a major hurdle inyour plan to quit smoking.

• Keep adding to the jar that contains the money you are saving by not smoking.

• Consume less caffeine (colas, tea, coffee, energy drinks). Remember that you are metabolizing (absorbing) caffeine at amuch slower rate now that you are a non-smoker. You will feel the effects of caffeine too strongly if you do not cut back.

• If you feel the urge to smoke or are tempted to slip, put your emergency plan in place.

Staying smoke-free (information adapted from the Canadian Cancer Society)Just like you needed to plan for your quit day, you need to plan for staying smoke-free. Remember:

• Continue to deal with cravings by distracting yourself, waiting the craving out, using deep breathing, etc.

• Continue talking with your support person.

• Continue reminding yourself of your most important reasons why you quit smoking.

• Continue to avoid places where you will want to smoke, or circumstances and routines that you associate with smoking.

• Continue to avoid other smokers until you feel confident enough that you can spend time with them and not be temptedto smoke.

• Keep using encouraging self-talk. Tell yourself “I want to be a lifelong non-smoker”, “I can change my behaviour.”

• Join a group that provides ongoing support for ex-smokers and people who are trying to quit smoking. See the Resourcessection for suggestions.

• If you need more support from friends or family, ask for it.

When you make it through the first few days and weeks of quitting smoking, you have plenty to be proud of. And when you make it past the first few months, you have even more to celebrate.

It’s not just a new and healthy body that you’re gaining by stopping smoking, you’re gaining a new and healthy way to live. You are getting the life back that you gave away the first time you had a cigarette!


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Quit Smoking ResourcesThe following is a list of helplines and resources. New resources are continually available, and the contact information for some of these resources may change. For the most up-to-date information, do an internet search for “quit smoking programs.”

Provincial Smokers’ Helplines

• British Columbia (1.877.455.2233)

• Yukon (1.866.221.8393)

• Nunavut (1.866.877.3845)

• Northwest Territories (1.867.920.8826)

• Alberta (1.866.332-2322 and alberta.quitnet.com)

• Saskatchewan, Manitoba, Ontario, New Brunswick,Nova Scotia (1.877.513.5333)

• Prince Edward Island (1.888.818.6300)

• Quebec (1.866.527.7383)

• Newfoundland, Labrador (1.800.363.5864)

Resources For Youths

Quit4Life (www.quit4life.ca) is a Health Canada program for 12 to 18 year olds.

Smoke-FX (www.smoke-fx.com) is Ontario-based and has many useful resources to aid in quitting smoking as well as an advocacy tool kit.

Smoking Zine (www.smokingzine.org) is a University of Toronto smoking cessation program for teens.

Other Resources

Inventory of Canadian Tobacco Cessation Programs and Resources (http://www.hc-sc.gc.ca/hl-vs/pubs/tobac-tabac/ictcpr-rrpcrt/index-eng.php). A listing of smoking cessation programs that are available nation-wide or province-wide.

Health Canada (http://www.hc-sc.gc.ca). Health Canada has numerous resources to help smokers quit. Search the “It’s your health” section of the Health Canada site or use the A-Z index to find out about the latest programs and information they offer.

Canadian Cancer Society (www.cancer.ca or 1.888.939.3333)

Canadian Lung Association (www.lung.ca)

Heart and Stroke Foundation of Canada (www.heartandstroke.ca)

National Clearinghouse on Tobacco and Health (www.ncth.ca/NCHweb.nsf )

Non-smoker’s right association (www.nsra-adnf.ca)

Physicians for a smoke-free Canada (www.smoke-free.ca)

Conseil québécois sur le tabac et la santé (www.cqts.qc.ca)

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