breathe free: the plan to stop smoking session four
TRANSCRIPT
Breathe Free:The Plan to
Stop Smoking
Session Four
WELCOME BACK!
Countering Withdrawal Rationalizations
You will find rationalizations that many smokers use to keep on smoking in your Personal Plan Booklet on pages 32 and 33
The Plan To Stop Smoking
Countering Withdrawal
Rationalizations
Rationalizations1. It’s too hard to quit.
2. Going without is agony.
3. Smoking helps my concentration.
The Plan To Stop Smoking
Reality1. Yes, it is hard, but
withdrawal pains last less than a week.
2. If you use the ten weapons to kill an urge, it will be much easier.
3. Smoking deprives your brain of oxygen.PPB Session Four 33
Group Dynamics and Sharing
SELF-IMAGE AND
SMOKING
Self-Image is what you believe about yourself based on:
What others tell you Your own personal life experiences
$The value you
assign to someone’s opinion helps to
determine whether it affects your sense
of worth
Self-respect is your confidence and appreciation of your own worth
Being accepted by others is a contributing factor in self worth,
Self-respect is determined by the value you place on yourself. Self respect = self worth.
Think of your childhoodDid you hear depreciating
remarks directed toward yourself.
“You will never amount to anything.”
“You’re just like your mother/father.”
Or did you hear positive comments
“You remind me of your mother/father. You have drive and commitment.”
“I appreciate your ability to get things done. You are organized.”
You will find a worksheet called “Healthy Self-Image”
on page 34 of your Personal Plan Booklet
The Plan To Stop Smoking
The Plan To Stop SmokingHealthy Self-Image
Leads to Positive Actions and Self-Respect
I AM… Think of five positive beliefs you hold about yourself
Think of specific strengths that can help you stop smoking. Start each sentence with “I am…”
Example: I am self-reliant12345
PPB Session Four 34
“I am’s” are descriptive and analytical, not egotistical.
“I am a detailed person.”
See PPB p. 34
I Will… Think of five way you will use these
strengths to counter your tobacco addiction.Example: I will counter my urge to smoke byrepeating I choose to be tobacco free.I will assert my strong determination to say no12345
Healthy Self-ImageThe Plan To Stop Smoking
PPB Session Four 34
Relate “I will” to your smoking addiction.
Self-Image
“I will counter every urge to smoke with a positive benefit of cessation.”
Signs of a person with healthy respect
Good eye contact Head held high, walks erect Positive statements when
referring to self Forgives self Feels able to handle situations Accepts responsibility for self-care Practices positive health habits
Signs of low self-respect
Poor eye contact Holds head and shoulders down Puts self down Expresses guilt, shame Feels that he/she cannot handle
situations Lacks responsibility for self-care Practices negative health habits
Self-respect is related to smoking in several ways
Most started smoking because of poor self-image
When they do stop smoking, relapse causes a loss of self-respect
They feel guilty and it lowers self-respect Feelings of failure cause them to give up High self-respect helps one remain a non-
smoker
To Improve Self-Respect
Develop a positive belief about your worth You have the ability to develop
high self-respect Believe it’s possible
To Improve Self-Respect Five techniques to improve self-respect
Choose to have self-respect Can another give you self-respect - NO Can he/she take it away - NO
Understand your emotions and feelings Recognize that emotions come from thoughts Identify distorted thoughts that produce
negative emotions Remember that you can change your thoughts
To Improve Self-Respect Be willing to forgive yourself and others Surround yourself with people who accept and
support you Find a non-smoking partner who will support
your decision to become a non-smoker Assess your current relationship with others
Every day do some activity you enjoy Reading, aerobics, shopping, taking a
bubble bath, walking, listening to music, or gardening
Fatigue is often depression in disguise
Remodel Your Self-Image
Think about who you would like to be Create a positive mental blueprint Unleash the boundaries of the mind Mentally paint a new picture of your self The new person you would like to be.
Seize the moment to make changes
Erase your past images of yourself Daily strive to accomplish your
new goals Seek to grow and live up to your
full potential
Spiritual Aspect to Self-Worth
Find people who will accept you as a new non-smoker.
Give yourself permission to be human
Realize that you’re part of the fallible human race
Realize you were created in the image of God - perfect. Genesis 1:26
It is hard to be depressed when you are happy.
Cessation often brings on depression. There is a better way to relieve depression.
Zyban could help. See your doctor if depression continues.
GET HAPPY
Happiness is not about More money Elite birth Youthful age Right gender
Happiness Is... People who like themselves People who are in control People who are optimistic People who like people People who smile often People who have worthPsy. Sci. 1995 IAW
This is a description of a new non-smoker
ALUMNI
THANK YOU FOR COMING!
What were the strongest triggers you had to deal with?
What specific strategies helped you in your struggle to stop smoking?
What did you like best about the program?
How do you feel now compared to how you felt before you stopped smoking?
?????? Questions ????????
Cigarette smoke causes chronic irritation and
inflammation of the airways
Smokers are more prone to respiratory infections and have longer duration of cough during
acute respiratory illness
Ninety percent of Chronic Obstructive Pulmonary Disease (COPD) is due to smoking COPD includes chronic bronchitis
and emphysema COPD causes severely limited
activity and premature disability due to loss of lung function
Smoking and the Lung
The lungs deal with 10,000 liters of air daily
Equipped with sophisticated mechanisms to remove harmful materials
Air entering the nose is adjusted to body temperature, filtered and humidified
The nose removes dust and particles. This cleansing mechanism is inactivated when you inhale tobacco smoke
Hair-like cilia covering the lining of the trachea and major bronchi perform this critical work
The cilia sweeps in upward directional waves transporting debris towards the throat where it gets swallowed or spit out
The lungs exchange fresh oxygen for the carbon dioxide waste within the thin walled air-sacs called alveoli.
Lungs may be damaged for years before symptoms show
“Small airway disease” Pulmonary functions tests measure present lung
function and capacity by use of a spirometer The volume of air expired in one second (FEV) is
usually 85% of total lung capacity FEV decreases with age Your future decline rate can improve to about the
same as someone who never smoked FEV decline was highest in cigar and cheroot smokers Chronic bronchitis
If the alveoli are permanently damaged you cannot regain lost lung capacity but when you stop smoking your future decline rate
will improve to about the same as someone who never smoked
FEV1 (Liters)
Non-smoker
SmokerEx-smoker (quit at age 45)
Age 25
4.0
4.0
4.0
Age 65
3.1
2.2
2.8
Cigarette smoking has effects that lead to
emphysema Smoke attracts macrophage and
neutrophil cells to lungs Smoke partially inactivates alpha-1-
protease inhibitor, an enzyme normally able to counteract the effect of elatase
Smoke suppresses components of pulmonary elastin syntheses, preventing the development of new elastic tissue
Smoke damages alveolar tissues consists of tarry particles suspended in a
mixture of gases alpha-1-protease inhibitor can be
inactivated experimentally by free radicals from smoke
more than 1017 free radicals per puff in gas phase smoke
low tar cigarettes contain higher concentration of oxidants that cause emphysematous damage
Benefits of smoking cessation Prevention of COPD Small airway disease may completely
reverse Age-related decrease in FEV will revert
to that of non-smoker Risk of death from COPD slowly
decreases over 15 to 20 years May need to reduce medication
containing theophylline
Video Presentation
Video Presentation
Video Discussion
Who was responsible for the deaths of the cowboys?
Was exercise and fresh air able to offset the damages of continued use of tobacco?
How do you feel about the tobacco executives?
The A-B-C”s of Smoking
Instead of Death in the West Video you may want to use a new Video The A-B-C”s of Smoking
This video vividly demonstrates the more than 26 diseases and problems caused by tobacco.
JuiceBreak
Smoker’s Lungs
Choose a special partner to encourage you
Choose someone with the following characteristics
Supportive Encouraging Sympathetic Concerned
A good listener Not critical or judgmental
Accessible Friendly
Available by telephone Non-smoker (preferably also an ex-smoker)
Caution
If you have arthritis or osteoporosis or any spinal or neck problem you may not be able to participate in these Relaxation Exercises unless you have a `clearance from your Physican.
Relaxation
Will help you be able to deal
more effectively with stress tension anxiety
Deep Breathing Exercise)
Place your hand over your diaphragm Inhale deeply through your nose Hold your breath for a moment Relax Exhale very slowly through your mouth See p. 35 of PPB
Basic relaxation PPB 36,37
Take a deep breath and exhale air Select a muscle group and tense it
for 5 seconds Release and relax Take a deep breath, exhale, and
repeat by tensing another group of muscles
Head relaxation steps
Wrinkle your forehead Squint your eyes tightly
Open your mouth wide Push your tongue against the roof of your mouth
Clench your jaws tightly
Neck relaxation steps Push your head back into a
pillow Bring your head forward to
touch your check Roll your head to your right
shoulder Roll your head to your left
shoulder
Shoulder relaxation steps
Shrug your shoulders up as if to touch your ears
Shrug your right shoulder up as if to touch your ear
Shrug your left shoulder up as if to touch your ear
Arms and hands relaxation steps
Hold your arms and make a fist with each hand
Doing one side at a time, push your hands down against the surface where you are practicing
Doing one side at a time, make a fist, bend your arm at the elbows, then tighten up your arm while holding the fist
Chest and lungs relaxation steps
Take a deep breath Tighten your chest muscles
Simply arch your back to relax it
Stomach relaxation steps
Tighten your stomach area Push out your chest muscles Pull your stomach area in
To relax hips, legs, and feet
Tighten your hips Push the heels of your feet against
the surface where you are practicing
Tighten your leg muscles below the knee
Curl your toes under as if to touch the bottom of your feet
Reward yourself at specific intervals to help re-enforce your decision
to be smoke-free
Page 38 of your Personal Plan Booklet will help you plan ways to
reward yourself
Always reward yourself at specific intervals This helps re-enforce your decision to
be smoke-free We have rewards planned for YOU!
HOME ACTIVITY Now it’s time to begin keeping an accurate
record of your smoking cessation. Page 26 of your Personal Plan
Booklet has your Smoke-Free Calendar. Those of you who have already stopped fill in the correct days.
On page 34 list your personal strengths and how they will help you continue to be
smoke- free.
Plan rewards for your victories during the next 12 months.
(See page 38 of your Personal Plan Booklet)
Countering Withdrawal Rationalization on pages 32 and 33 of your Personal Plan Booklet
The Plan To Stop Smoking
Smoking is in the past and its time to live for the future
“Acceptance of our past, acceptance of the conditions presently in our lives that we cannot change, brings relief. It brings the peacefulness we so often, so frantically, seek.
“We can put the past behind us. Each day is a new beginning. And each day of abstinence offers us the chance to look ahead with hope. A power greater than ourselves helped us to find this program. That power is ever with us… Our Higher power is as close as our breath…”
“We don’t always understand the ways of Almighty God - the crosses sent us, the sacrifices demanded… but we accept with faith and resignation the Holy Will with no looking back, and we are at peace.”
See You Tomorrow
Night!