I-QUIT Smoking Work Book

Transcription

1 I-QUIT Smoking Work Book By Jackie Hill Page1

2 UK Expert in Helping People Quit Smoking for Life Congratulations on Embarking on the I-QUIT Smoking Course The objectives of this workbook are to: Work alongside the IQUIT Smoking Programme Guide and the recorded sessions to help you be successful in attaining your goal as a person who doesn t need or want tobacco or cigarettes in their life. Give you a step-by-step process to help you understand your relationship with smoking, and what areas you need to focus on to quit permanently. Keep you inspired and motivated in your pursuit of your worthy goal. Learn where the pitfalls lie, and be ready for them with cast iron strategies. Help you get in the right mind-set to achieve your goal for life. Provide useful tools so that you have all the weapons you need to fight the war against smoking. Page2

3 Name: The Date I became a non-smoker:. Read Step 1 in the Programme Guide and write down your personal commitment below. Spend plenty of time thinking about your commitment and what you will put into this programme. Identify and write down what you think are your biggest challenges. DO NOT skip this exercise, as you it forms a solid foundation for your personal success. Explore your views in completing Question 1 on page 4 and use the Questions to Ask section on page 5 to help you. My commitment to this programme is: My biggest challenges are: Page3

4 1. What are my views on smoking? Page4

5 Questions to Ask? 1. Do I want to quit smoking for myself - yes/no 2. If no, who am I quitting for? 3. Is quitting smoking a priority for me - yes/no 4. If not, what would make it a priority? 5. How much do I want to stop smoking? Rate yourself between 1 to being not very much to 10 being 100%. 6. Have I tried to quit smoking before? Yes/no 7. What methods have I tried? 8. What triggered me to start smoking again? 9. What worked well on these methods? 10. What didn t work for me? 11. Am I ready to commit my time and effort to this programme however tough it gets? 12. Do I still believe smoking hype or do I genuinely feel I have seen through it and want to quit? Yes/No 13. Do I really believe that smoking is dangerous to my health? 14. Do I genuinely want to improve my health and respect my body? Yes/No 15. Are my family, friends, and co-workers willing to offer support to help me quit? 16. What are my reasons to quit? 17. Can I really see myself choosing and doing healthy options to deal with overcoming boredom, anxiety and stress? Yes/no 18. Do I understand that quitting smoking is a process ~ if I slip up will I be patient and kind to myself and carry on with the programme? Page5

6 Step 2 ~ The Financial Cost of My Smoking Habit 2. Work out how much you have spent on smoking. How much do you spend a day? Multiply by 7 = Multiply by 52 = I spend /$ a year on smoking. Now multiply yearly amount by the amount of years you ve been smoking. I ve spent /$ on smoking. Now multiply the yearly amount by the number of years you have until you are 80 years old I ll spend /$. On smoking in the future if I don t stop NOW Page6

7 3. Take the amount of money you spend a year and list down some things that you intend to do with the money you will save (and make sure you tell everyone what you intend to do with the money you ve saved) Page7

8 Step 3: Preparing to Quit Smoking - My Action Plan Sit down and write down your goal (what you want to achieve from following this programme) and your reasons why you want to stop smoking. Perhaps it is to be fitter, more healthier. Maybe you find the increasing social exclusion at work or amongst friends and family difficult and want to feel more included. Perhaps your financial circumstances are a reason for you to quit. Whatever they are write them all down. It doesn t matter if some are more important to you than others. These will form additional goals for you to work towards in your action plan. In purposefully focusing on the benefits these goals will bring you will take your attention away from the problem of smoking, and you will find your mind will think less about cigarettes. It s a fact that the more we focus on something the bigger it grows so the idea is not to focus on trying to stop smoking (the problem) and instead focus on the benefits of your new lifestyle (the solution). Now ask yourself ask yourself this question with every goal on your list: How will I possibly achieve my goal and allow your mind to focus on the question. Write down any answers that come into your mind without censoring them. Do this same exercise for 2-3 days. Now look at your answers and list them in order of priority and write them here. Follow this formula to structure your action plan. 4. My Goal is: 5. I Want to.<goal> Because I. 6. HOW will I possibly achieve my goals? Page8

9 7. My Pleasure List (List all the things you enjoy doing already, other than smoking, then ask yourself the question below) What things would I possibly enjoy doing? (List at least 20) Page9

10 8. Tick of all the things you can do. Take up an exercise join gym, swimming, running, walking Get rid of all smoking paraphernalia ashtrays, matches, lighters, pipes. Buy a new toothbrush and mouthwash visit a dental hygienist. Tell all my friends, relatives and work colleagues that they will never see me smoke again. Sort out my clothes, have my car valeted, clean my house and work space. Reward myself regularly with the money I m saving from not smoking. Focus my thoughts on my goal. Avoid the company of smokers especially during the early days. Drink plenty of water Buy a new perfume or after shave and enjoy the scent. Breathe slowly and deeply at regular intervals. State positive affirmations Become present in the moment Take regular breaks from tasks Keep away from visiting places/people/situations that might trigger a craving. Avoid drinking alcohol Ask family and friends to be understanding Join a support group Seek support from groups I already belong to. i.e. church, sport, associations etc Voice your feelings Spend time with people who care about you. Raise funds for your favourite charity Eat balanced meals Drink less caffeine Get a good nights sleep Page10

11 9. My Action Plan Date. WEEK ONE Add to these lists your own ideas Day To Do Yes/no Monday Drink 2 litres of water Join Gym/fitness class Make an appointment with dentist/ nutritionist Make an appointment with therapist Book a massage Go to bed early Do breathing exercises Tuesday Take clothes to dry cleaners, clean house and workspace. Valet car. Buy new fitness/swimwear Drink 2 litres of water Go to bed early Do breathing exercises Wednesday Drink 2 litres of water Do breathing exercises Tell everyone Decide on what to spend money you ve saved Buy nice toiletries Go to bed early Page11

12 Thursday Drink plenty of water Stick up reminder notes Listen to music Start fitness routine Do breathing exercises Go to bed early Friday Monitor nutrition Make time to relax Drink plenty of water Breathing exercises Go to bed early Saturday Drink plenty of water Monitor nutrition Swim Buy something nice for yourself as a reward Breathing exercises Go to bed early Sunday Drink plenty of water Breathing exercises Monitor nutrition Review progress Celebrate success Go to bed early Page12

13 13. My Rewards are: Page13

14 14. Now create your action plan for weeks 2, 3, and 4 Date WEEK TWO Day To Do Yes/No Monday Tuesday Wednesday Thursday Friday Page14

15 Saturday Sunday Page15

16 Date WEEK THREE Day To Do Yes/No Monday Tuesday Wednesday Thursday Friday Page16

17 Saturday Sunday Page17

18 Date WEEK FOUR Day To Do Yes/No Monday Tuesday Wednesday Thursday Friday Page18

19 Saturday Sunday Page19

20 Stop Smoking Contract I,, hereby agree and commit to take the following steps to improve my accountability to myself and increase my chances to quit smoking once and for all. 1. I will quit smoking on. 2. I will no longer abuse my body through smoking cigarettes or using tobacco products in any way. 3. I realize that quitting smoking takes courage and commitment. I hereby declare that I have the courage and commitment needed and promise never to smoke again for the rest of my life. 4. I have thrown out all my cigarettes and tobacco products, including ashtrays, lighters and other items linked to smoking. 5. I deserve to live a long and healthy life. I will look after my body and my body will reward me. 6. I will reward myself often and celebrate my success. 7. I will carry out the things I ve listed on my action plan. Is something does not work for me I will substitute it with something else that is healthy and in no way linked to smoking. 8. I will not let one small slip-up or past failures convince me that I'm stupid, worthless, or a lost cause. I will respect myself by refusing to engage in verbal self-abuse, and I will find positive ways to comfort and support myself when I m having a hard time. Specifically, I will (Make a list of concrete things you will do instead of beating up on yourself or deciding your problems are too big to handle.) 9. I will not sacrifice my own needs to make other people happy, or do for them what they can and should be doing for themselves. When there is a conflict between my decision to quit smoking and what other people want me to do, I will stand firm on my decision to not smoke or have anything to do with tobacco products. 10. I choose to take responsibility for my own health and behaviour. I will not blame others for my actions. 11. I choose to commit to quitting smoking and diligently carry out all the suggestions for my own health and benefit. 12. I choose to be a life- long non-smoker. Signed Co- Signed. Page20

21 My Relationship with Smoking Now we will explore what triggers you to smoke 15. How many cigarettes do I smoke in a typical day? Be Honest! 16. I am a smoker and I feel. about myself. Page21

22 17. What are all the possible reasons why I started smoking? 18. What are all the possible reasons why I want to stop smoking? Page22

23 19. List all the times you ve stopped smoking in the past. (If you haven t tried quitting before, write down what the reasons might be why you haven t). Use additional paper if you run out of space. a) What are the possible reasons why I started smoking again? b) How long did I stop smoking? c) What have I learnt from those experiences? Page23

24 20. Think through a typical day and list down your smoking habits, with the following information by each one: a) Where? B) Who with? C) When? D) What time of day/night? E) What else was I doing at the time? F) How many did I smoke? Page24

25 21. What new behaviours or habits could I create to start doing instead? Page25

26 WHAT TRIGGERS Me to Smoke? 22. I am likely to smoke when I am with.write a list of people in your day to day life that smoke (tick those people you can avoid for the first few days) 23. I am likely to smoke when I go to. List all the places you go that could trigger you to smoke. (tick those places you can avoid for the first few days) Page26

27 24. I am likely to smoke if I do List all tasks that could trigger you to smoke (tick those tasks you can avoid for the first few days) 25. I am likely to smoke if I feel List all feelings (i.e. boredom, stress,etc) that could trigger you to smoke Page27

28 26. Try to list on each column. What do I Gain by Stopping Smoking? What do I miss from not smoking? Page28

29 a) Which list was the most difficult? b) Why do you think that is? c) What do I feel about the lists? d) Was this an easy exercise overall? Page29

30 Step 4 - Getting in the Right Mind-Set 27. CLOSE YOUR EYES AND IMAGINE YOURSELF AS A NON-SMOKER ~WRITE DOWN WHAT YOU SAW WRITE DOWN HOW YOU FELT Page30

31 28. Visualisations Write down experience and emotions - what did you feel? With each new visualisation note down any changes. Page31

32 29. IMAGINE IT IS A YEARS TIME AND IMAGINE THAT YOU DID NOT ACHIEVE YOUR GOAL AND YOU ARE STILL SMOKING NOTICE HOW IT FEELS TO HAVE TRIED AND FAILED ANSWER THIS QUESTION: I D BE A NON-SMOKER NOW IF ONLY I D. WRITE DOWN YOUR ANSWERS Page32

33 30. NOW IMAGINE IT IS A YEARS TIME AND THAT YOU HAVE ACHIEVED YOUR GOAL AND ARE A NON-SMOKER NOTICE HOW IT FEELS TO BE A SUCCESS ANSWER THIS QUESTION: I AM A NON-SMOKER BECAUSE I. WRITE DOWN YOUR ANSWERS (MAKE SURE THEY ARE NOT THE OPPOSITES OF THE PREVIOUS QUESTION YOU ARE LOOKING FOR NEW ANSWERS) Page33

34 31. Write down a list of positive affirmations that you can make as a non-smoker I feel fantastic every time I say no to cigarettes I am set free from the slavery of tobacco and enjoy a healthy life I feel powerful and strong every time I resist a craving Page34

35 32. Write down a list of things you can say to people when they offer cigarettes 33. Anticipate and rehearse difficult situations. Think of a typical day, and write down how you can overcome challenges and habits. Page35

36 Step 5 - Coping with Withdrawal Symptoms 34. Rehearse the Day Ahead. Describe visualisation experience focus on feelings. Create the perfect day and see yourself successful and not needing or wanting to smoke in all the tasks and situations you face in the day ahead. Page36

37 35. Things I can do to deal with withdrawal Repeat affirmations I accept cravings are just thoughts and I can change my thoughts I have choice over what I think and do I am responsible for my thoughts and I have the power to change them I am not a victim of circumstance or situations I am not my thoughts I am not my feelings I am in control and no one else has the power to make me do things that are against my wishes Page37

38 Step 8 ~ Denial and Fear 36. List any fears you may have about stopping smoking. Page38

39 37. Now take an inventory of your beliefs about smoking. Complete the lists below of what you believe about your self in relation to smoking. I ve done a few common ones to get you started Empowering Beliefs Smoking stresses me My mind is clear and alert without the fog of smoking I respect my body and it will reward me with good health I can do anything I put my mind to I can stop smoking Disempowering Beliefs Smoking calms me Smoking helps me to concentrate Everyone dies of something I m so addicted I can t stop smoking Page39

40 37. Research and List the Health Risks of Smoking Page40

41 38. Research and List the Benefits of Stopping Smoking Page41

42 39. List down all the people that you know who have positive attitude to life? 40. Write a list of people who you know who have a negative attitude to life? 41. Tick those names of people on the negative list who you can avoid. Page42

43 42. Complete these lists in relation to your smoking habit. What Are My Strengths What Are My Weaknesses Page43

44 43. Transform negative weaknesses into positive qualities by re-framing them. For example, tenacity can be seen as strength, stubbornness as a weakness, but they are very similar and mean the same thing It is a matter of perspective. Write out each one below; I am Page44

45 44. Write down the phrases you have used in the past to tell people that you are no longer a smoker. 45. Look at your list and notice how many negative words you have used. Now create a new list formed with positive sentences. Avoid negative words such as don t and trying. Page45

46 46. Form a list of things you can do to manage stress in a healthy way. (see my stress guide 7 Solid Gold Stress Busting Techniques for Staying Sane in a Crazy World for ideas) Page46

47 47. Things I can do to stop feeling bored 48. Things I can do to avoid turning to food or alcohol Page47

48 Step 9 ~ Establish Your Support Network 49. Write down a list of people who you think would be supportive to you. 50. Is there someone you know who you could buddy up with? 51. What support groups or forums could I join 1) Page48

49 Step 10 ~ Your Health Matters 52. List down any health issues you currently have 53. What action are you currently taking? 54. What action or additional action do you need to take? Page49

50 Step 11 ~ Avoiding Relapse and Just In Case You Ever Slip Relapse Prevention Plan Checklist # Answer Each Question honestly: o Do I feel over-confident - thinking that I have smoking under control can be very risky? o How long do I think it should be before I am completely free of smoking? o How long have I been smoke-free? o Am I dealing with stress in a healthy manner? o Am I handling negative feelings such as loneliness, anger, and boredom in a positive way? o Am I dealing with cravings and urges to smoke positively using the tools and skills I ve learnt? o Am I coping with life generally? o Am I drawing support from those people and groups in my life that are positive to my commitment to quit smoking? o Am I positively affirming my new life as a non-smoker? o Am I slipping back into old negative behaviour patterns that I ve associated with smoking? o Do I need to avoid smokers for a while? Page50

51 o If I give up and go back to smoking will I want to quit again at some point in the future? o When will that be? o Will it be too late? o Will it be easier next time I try to stop smoking? o Is it worth giving up being a non smoker? Page51

52 Relapse Prevention Plan Use this space to write down your own Relapse Prevention Plan. What things can you do to avoid relapse? Page52

53 My Plan for High-Risk Situations The following may serve as a guide to help you form your personal Relapse Prevention Plan Identify the high-risk situations that might lead you to start smoking. 1. What days am I more susceptible to start smoking? 2. What times of the day am I most likely to start smoking? 3. In what locations am I most likely to start smoking? 4. Who am I most likely to start smoking with? 5. What moods or feelings are most likely to lead me to start smoking? 6. a) What positive things does smoking do for me? b) List some high-risk situations that may result from the above. (Example; A friends birthday party) Page53

54 7. For each high-risk situation, think of three things you can do to handle the situation so you won't start to smoke. (Example: Plan 1. Have 3 responses ready for when people offer me a cigarette. Plan 2. Decide to drink only soft drinks so I can maintain my resolve. Plan 3 Leave the party early. ) Page54

55 And if I do slip up? 57. What triggered me to have a cigarette? 58. What I could have done instead? 59. Whose support could I have drawn from? Page55

56 5. I will repeat out loud positive affirmations such as I am in control and I am able to achieve anything I put my mind to". This continues reinforcing your subconscious that you are serious about stopping smoking the blip as temporary. 9. I will always be on my guard and watch out for relapse. Forewarned is being forearmed. Run through the relapse prevention Checklist regularly to make sure you are always on form! 10. I will never test my resolve by "just having one". Remind yourself by looking back in your journal and read what you wrote about having that first cigarette. That one cigarette got you hooked in the first place and will do again. A lot of people test their willpower in this way, and think they are strong enough to stop at just having one. But remember willpower has Page56

57 nothing to do with giving up smoking. You may think that by having a few drags on a cigarette might remind you just how unpleasant smoking is Whatever you do, don t test this, this is just a trick of the drug. Instead, remind yourself again of that first experience and how unpleasant it was. Maybe you coughed and choked, may be you felt sick. Smoking is never enjoyable and never the reason why you smoked. It was all about an addiction. By having just one cigarette or a few puffs, you will awaken the nicotine monster and you ll also undermine all the renewal in your thinking within your subconscious. Congratulations on finishing this workbook - please use it to refer back on and add to as you continue your journey in life as a non-smoker. Remember, if you have come across or are struggling with any specific area of this smoking cessation workbook and need additional help, please contact me by at jackie@want-to-stop-smoking.com or visit my page on facebook Page57