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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