i-quit smoking” · e 8 step 3: preparing to quit smoking - my action plan sit down and write down...
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“I-QUIT Smoking”
Work Book ”
By
Jackie Hill
www.jackiehillcounselling.com
www.want-to-stop-smoking.com
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“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.
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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:
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1. What are my views on smoking?
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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 10. 1 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?
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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
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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)
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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?
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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)
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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
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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
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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
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13. My Rewards are:
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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
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Saturday
Sunday
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Date……………………… WEEK THREE
Day To Do Yes/No
Monday
Tuesday
Wednesday
Thursday
Friday
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Saturday
Sunday
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Date……………………… WEEK FOUR
Day To Do Yes/No
Monday
Tuesday
Wednesday
Thursday
Friday
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Saturday
Sunday
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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 ………………………………….
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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.
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17. What are all the possible reasons why I started smoking?
18. What are all the possible reasons why I want to stop smoking?
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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?
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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?
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21. What new behaviours or habits could I create to start
doing instead?
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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)
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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
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26. Try to list 10-20+ on each column.
What do I Gain by
Stopping Smoking?
What do I miss from not
smoking?
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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?
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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 …
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28. Visualisations
Write down experience and emotions - what did you
feel? With each new visualisation note down any
changes.
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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…
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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)
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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”
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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.
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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.
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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
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Step 8 ~ Denial and Fear
36. List any fears you may have about stopping smoking.
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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 Disempowering Beliefs
Smoking stresses me Smoking calms me
My mind is clear and alert without the fog of smoking
Smoking helps me to concentrate
I respect my body and it will reward me with good health
Everyone dies of something
I can do anything I put my mind to
I’m so addicted
I can stop smoking I can’t stop smoking
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37. Research and List the Health Risks of Smoking
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38. Research and List the Benefits of Stopping Smoking
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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.
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42. Complete these lists in relation to your smoking
habit.
What Are My Strengths
What Are My Weaknesses
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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 ……………………
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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”.
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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)
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47. Things I can do to stop feeling bored
48. Things I can do to avoid turning to food or alcohol
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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) www.facebook.com/wanttostopsmoking
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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?
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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?
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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?
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Relapse Prevention Plan
Use this space to write down your own Relapse Prevention Plan. What things can you do to avoid relapse?
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My Plan for High-Risk Situations
The following may serve as a guide to help you form your personal Relapse Prevention Plan.
56.. 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)
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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. )
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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?
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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
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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 email at
jackie@want-to-stop-smoking.com or visit my page on
facebook www.facebook.com/wanttostopsmoking
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