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Quit night, former tobacco users visitSession 3

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…

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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

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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

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Hunger Constipation Perspiration Occasional dizziness Sore scalp, itchy hands or feet Increased cough Insomnia Sleepiness

Examples of recovery symptoms

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Irritability Anger Crying Grieving Giddiness Laughter

Psychological recovery symptoms

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1. It can’t happen to me.

2. It’s impossible to quit.

3. Using tobacco is relaxing.

Irrational beliefs already conquered!

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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?

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TECHNIQUE1. Write a list of

Your reasons for quitting; The positive changes in your life

that will result.

2. Keep that paper with youat all times.

Quitting Support Technique #12 Positive self-statements

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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 #14Ways to nurture yourself

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GOAL

To develop healthy sleeping habits

Quitting Support Technique #15

Dos and don’ts for poor sleepers

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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

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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

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