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QUIT FOR GOOD 7 DAY STOP

SMOKING PROGRAM

www.quitguide.com

• Instruction Book

• Progress Chart

• Daily Reduction Cards

• Rubber band – Not supplied! You will need a rubber band large enough and strong enough to go over your packet of cigarettes. Put this rubber band around your pack when you start the course.

• Certificate

QUIT FOR GOOD 7 DAY STOP SMOKING PROGRAM Box 136 North Sydney NSW 2059 Australia

PHONE/FAX: +61 2 9955 1444 EMAIL: meg@quitguide.com

www.quitguide.com

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DAILY REDUCTION CARDS Cut around each day’s instructions (two panels, side by side for each day)

Don’t cut down the middle, but fold instead. Put between cellophane and pack or under rubber band around your cigarette pack.

Cut Fold Cut

Quit for Good Program Day 1 – Tuesday/Wednesday

AM PM 12-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12

Quit for Good Program Tuesday/Wednesday

1. Program 1 – NURD 2. Program 2 – STD

3. Relaxation

4. The Eight Steps 5. Avoid alcohol

Quit for Good Program Day 2 – Wednesday/Thursday

AM PM 12-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12

Quit for Good Program Wednesday/Thursday

1. Program 1 – NURD 2. Record every

cigarette 3. Recite often:

“I’m losing the desire to smoke.”

Quit for Good Program Day 3 – Thursday/Friday

AM PM 12-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12

Quit for Good Program Thursday/Friday

1. Program 1 – NURD 2. Program 2 – STD

3. Relaxation

4. The Eight Steps 5. Avoid alcohol

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Quit for Good Program Day 4 – Friday/Saturday

AM PM 12-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12

Quit for Good Program Friday/Saturday

6. Program 1 – NURD 7. Program 2 – STD

8. Reprogram

Quit for Good Program Day 5 – Saturday/Sunday

AM PM 12-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12

Quit for Good Program Saturday/Sunday

1. Program 1 – NURD 2. Program 2 – STD

3. Relaxation

4. The Eight Steps

Quit for Good Program Day 6 – Sunday/Monday

AM PM 12-1 1-2 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12

Quit for Good Program Sunday/Monday

1. Program 1 – NURD

2. Program 2 – STD

3. Calm your mind using deep relaxation

4. Lose the desire, use the relaxation method

5. Enjoy the process of becoming an ex-smoker

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Days of the Quit For Good 7 Day Plan

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Progress Chart

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I Quit for Good

Date ...........................................................

Signed ........................................................

Quit for Good 7 Day Stop Smoking Program

www.quitguide.com

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QUIT FOR GOOD 7 DAY STOP SMOKING PROGRAM

By Megan Carter

Original author: Paul E Sulzberger, M.A. (Hons).

Further research and updates by: Michael N Bates, Ph.D.

Quit For Good Program: Copyright owned by Isis Group Seminars Ltd. Wellington NZ

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PLEASE READ THIS INSTRUCTION BOOK BEFORE YOU BEGIN THE COURSE

The Quit for Good Stop Smoking Program is a highly effective, self-administered smoking cessation program. It takes place over one week, using six audio sessions. This booklet provides essential background information, including details of necessary preparations, and it should be carefully read well before beginning the course. You may choose to go through the course by yourself or with a group of friends also wanting to quit. The course takes one week to complete. Each session is for one day only; 6 sessions in all with a rest day in the weekend. To ensure 100% success, it is very important you commit to doing the course over a one week period, and not miss a day’s session. Please do not start until you know you have a clear week that allows you to do each day’s session. Also important is that you start your first session on a Tuesday and finish the following Monday. It is deliberately structured to take you over 4 weekdays first, then the weekend, followed by a final day on the Monday. This covers your different lifestyle patterns, traits and triggers etc. (If your work and leisure week is structured differently than normal, eg: you work Tues to Sun, then it’s ok to change the days you do this course.) The actual session listening lengths are as follows: Tuesday … … … … 1 hour 15 minutes Wednesday … … … … 1 hour 10 minutes Thursday … … … … 1 hour 15 minutes Friday … … … … … … 40 minutes Saturday OR Sunday … … … 30 minutes Monday ... … … … 1 hour 05 minutes Occasionally you will hear instructions to ‘pause’ or ‘turn off the tape now.’ Both these instructions means to pause the audio session – whether played on tape, CD, MP3 player or computer - whilst you follow other instructions. So do not turn your player off, use the pause button or you may find you get sent back to the beginning. Initially you will be smoking as part of the course, so it is important that you choose a place to listen to the sessions and participate in the course, where you are able to smoke, eg: not a smoke-free building.

All set… let’s begin

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THE QUIT FOR GOOD PROGRAM: AN INTRODUCTION

Congratulations! If you are reading these words you have probably made the most important decision of your life - to quit smoking permanently. At the very least you would like to quit, but have doubts about your ability to do so. You have probably tried various methods before, but in the end, they all failed. You wonder if the Quit for Good course an will be any different. Well, it is different, and it works! Provided you follow the instructions it cannot fail. In one week you will be an ex smoker - for good! It is no exaggeration to say that for you, as for almost every other smoker, there is probably no other lifestyle change that you make that will do so much to increase the length of your life and to improve its quality. Cigarette smoking is the major preventable cause of illness and premature death in all developed countries. It is never too late to stop smoking! The decrease in health risk begins straight away, and the longer you have been an ex-smoker the longer your life expectancy becomes as you lessen your risk of an early death from diseases such as cancer, heart attack and stroke. Not only that, you have immediate social benefits from not smoking. No longer will your breath and clothes smell bad, and no longer will you feel like a social outcast at gatherings where nobody else seems to smoke. You will feel fitter, food will taste better, and there will be a lot more money in your pocket. It is difficult to imagine any other behavior change that could bring you such a wide range of benefits. Before you decide exactly when you will begin the process of stopping smoking with the audio sessions of the Quit for Good course, please read the rest of this booklet. It will describe for you the "journey" you will undertake and the simple preparations you first need to make. It will tell you something about the nature of the Quit For Good approach to stopping smoking and why it is so successful, even for people who have tried many times before to stop smoking, but without success. If you are intending to listen to this program with one or two friends who are also keen to quit smoking, please make sure they each read through this booklet before you all commence.

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What is the Quit for Good Program? The Quit for Good Program makes available to individuals or groups of two or three people, a method which has proved highly effective in group therapy sessions, originally known as the Isis Stop Smoking Program. It is a structured group of behavioral change techniques designed to help people eliminate their psychological dependence on cigarette smoking and to minimize the physical symptoms associated with withdrawal from nicotine. Some of the innovative techniques are not known to be used in other smoking cessation programs. The original Isis approach to stopping smoking was first developed from experimental work done by one of the authors, Paul Sulzberger, in the Psychology Department of the University of Otago in Dunedin, New Zealand. In fact, Paul used the program on himself to kick his own 30-a-day habit! Since then, many thousands of previously heavy and moderate smokers, even supposedly “hopeless” cases have successfully quit smoking through this method. Since its inception, a number of highly trained clinical psychologists have participated in the further development of the original Isis approach to stopping smoking, which has now been adapted into this audio set. This means that many more people, like you, can now benefit from the proven techniques used without having to attend a course.

What happens in the Quit for Good Program? The Quit for Good Program takes place in six sessions spread out over the course of a week. It is very important that you start the course on a Tuesday, and that you only listen to one session each day. The sessions are highly structured and involve a series of exercises, including techniques such as imagery rehearsal, fantasy exploration, and stress management. You don't need to understand the meaning of these terms. You will be told exactly what you should do. It is all very straightforward. Surprisingly simple, in fact. There is also a large section on weight control for the ex-smoker. In the course of the sessions you will learn a variety of techniques for limiting your smoking behavior. Once learned, these techniques can always be put into practice anytime if ever you feel the urge to start smoking again. You can expect your smoking rate to rapidly drop off, approximately along the lines of a well-defined exponential curve, as shown in Figure 1. Your quitting day is likely to be sometime during the weekend after you start the course. (That is why it is so important to commence your first session on the preceding Tuesday.) Therefore, the sixth and final tape (Monday) concentrates on providing you with additional tools to reinforce and maintain your new non-smoking behavior.

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Figure 1.

Progress Chart

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Why is it so hard to stop smoking?

You already know how hard it is to kick the smoking habit. That craving for just one more cigarette keeps you hooked. As soon as you try to quit, those feelings of tension and discomfort begin to grow. Eventually the tension and discomfort overwhelms your desire to quit, and you give in and have another cigarette. Why is smoking so difficult to give up on your own? Smoking is one of the most difficult addictions to break, partly because tobacco contains nicotine. Like heroin, nicotine is a powerfully addictive drug, so that when your body is deprived of nicotine, you feel an intense craving for it. The more you smoke, the more you need to smoke to satisfy your craving. Like most smokers who want to kick the habit, you have probably tried to stop smoking before, perhaps many times. The failure rate is extremely high, mostly because people don't understand the nature of the addiction - both its physical and psychological components. We will explain the differences between these shortly. Most people don't have easy access to methods and techniques that can change their behavior and break the addiction. Your brain is a kind of "biocomputer," controlling your thoughts and behavior, and as a smoker, you have been "programmed" to smoke. Advertising, social pressure, and the addictive effects of nicotine all contribute to the powerful programming that keeps you smoking.

Why does the Quit for Good method work so well? The Quit for Good method is usually very successful when many other individual and group programs have failed. Why is this?

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The approaches most often used to quit smoking rely on willpower to overcome an addiction more powerful than that of heroin! The problem is that using willpower causes stress. And what is the smoker's usual response to stress? Another cigarette, of course! Paradoxical as it may seem, many attempts to stop smoking are doomed to failure by the very instrument used to quit. However, the Quit for Good method avoids this stress through the use of a wide range of techniques to help smokers permanently rid themselves of the desire to smoke. You stop smoking because you no longer want to smoke. You no longer have an automatic program in your brain ordering you to do something that seriously damages your health, and which is likely to significantly shorten your life. Many thousands of people have successfully stopped smoking with this method, when all other methods had failed. You are no different from them. If you follow the simple instructions that we provide, you will be an ex-smoker within a week! Another reason for the success of the Quit for Good course is its speed, taking place over less than a week. In the 24 hours following the first session you will notice a dramatic reduction in the number of cigarettes you smoke. This immediate success will generate its own momentum, leading you to participate in each of the following sessions with increasing enthusiasm and faith in the effectiveness of the techniques you are applying each day. This breaks down one of the major barriers to success in stopping smoking - lack of self-confidence. Most would-be ex smokers simply don't believe that they could be successful quitters, because they have tried and failed so often in the past. But by following this proven method over the next week you will experience dramatic changes in your smoking behavior. Your perception of what it feels like to smoke will alter. You will change a number of automatic behaviors over which you previously had no conscious control. Your level of self-confidence will increase as your ability to take control of your life, particularly your smoking habit, becomes a reality. The anxiety and discomfort that you would normally experience when you try to give up smoking will be kept to a minimum. You will discover new ways to become more relaxed, plus easier and healthier ways to manage stress. Most importantly, you are going to enjoy the transition from smoker to ex smoker.

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To make the change, however, you must practice the techniques learned in this program. The Quit for Good Program will show you how to stop smoking permanently, and will give you encouragement and support, but first it's up to you to make the decision to stop smoking. The Quit for Good Program cannot force you to stop smoking. You, personally, must want to stop smoking, and the Quit for Good Program will show you how to do it. There are two basic principles to remember, and these will be emphasized throughout this course. 1. Be positive. If you are convinced that you have little chance of ever giving up cigarettes for good, that very attitude can easily sabotage the most carefully designed program in the world. In fact, it is the insidious nature of the nicotine addiction that is reducing your self-confidence. If you are confident that you can quit, you will do it! So be very optimistic! This program works! Tell yourself that in one week you will be an ex-smoker, and will be enjoying your achievement – and your new freedom! You don't have to worry or go to extreme lengths to change your behavior. As you will see, changing behavior, learning new skills, and unlearning old ones can be done in a perfectly natural, relaxed, and enjoyable way. In fact, the more you relax and enjoy this program, the easier it will be to stop smoking. 2. Do not use willpower. The curve in Figure 1 shows the average drop in cigarette consumption of people who have followed the Quit for Good Program. Almost all the people who go through this course stop smoking completely by the end of the week! Your smoking pattern will approximately follow this dramatic downward curve. You may find that in the first 24 hours after starting, your cigarette consumption is down by as much as 50 percent, and you won't have missed those other cigarettes! Do you need to use willpower to achieve this? No, absolutely not! Why willpower won’t work! Let's go over the reasons why willpower is ineffective in helping you quit smoking. If you stop to think about it, two parts of your personality are at odds right now. One part of you definitely wants to stop smoking, and the other part just as definitely wants to keep right on smoking. As soon as you employ your willpower to resolve this conflict, you feel tense and anxious, and that makes you want to smoke even more. You have probably experienced this "war from within" before. With the Quit for Good Program, you will find that you will learn techniques that are far more subtle and effective than the use of willpower. As we have already mentioned, the addiction to nicotine has two components - the physical and the psychological. The physical addiction manifests itself in terms of a

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number of symptoms familiar to most cigarette addicts who have tried to stop smoking. These include a craving for cigarettes, irritability, restlessness, anxiety, concentration difficulties, hunger, and disturbed sleep. These symptoms commonly appear within the first 24 hours of quitting, but rapidly diminish over the next few days or one or two weeks. More insidious and subtle, however, is the psychological component of the addiction. This has to do with habitual behaviors that have become deeply ingrained and repeatedly reinforced over the smoking lifetime – so called “conditioned responses”. These will not simply diminish over the next few days or weeks. They must be recognized and dealt with directly, or they are likely to be responsible for a relapse back into old smoking habits, even long after you have quit. The Quit for Good Program is based on the view that the primary addiction to cigarettes is psychological; therefore the course focuses on how your mind controls what you do, and how to change its functioning. At the same time, the Program recognizes that the physical component of the addiction cannot be ignored, even though it will go away of its own accord after a short while. Therefore, you also learn techniques that will eliminate, or at least greatly reduce, the physical withdrawal symptoms, until they are no longer a threat. As you listen to the sessions and use the techniques described, you will discover that your dependence on nicotine and your desire to smoke will diminish rapidly. The techniques are very easy to learn, and you will use them mainly when you are actually smoking or feeling the desire to smoke. Let's look at what has to happen, and what has to change, between now and the end of the course.

What Will Change?

The first thing that will change is your awareness, or perception of what it feels like to inhale cigarette smoke into your lungs. If you think you enjoy cigarette smoking, you are going to discover what it really feels like to smoke. Toward the end of the Quit for Good Program some people actually feel sick when they light up. On the first day of the course you will begin this change in your perception of what it feels like to smoke. Within 24 hours you will already have gone through some major changes, and smoking will be beginning to seem more and more unpleasant. Next you will change a range of automatic behavior patterns. At the moment, you have no conscious control over these behavior patterns. A good example of this is when (if you are a typical smoker) you automatically light up when you get a telephone call.

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Many years ago, the famous Russian psychologist Pavlov, trained dogs to salivate at the sound of a bell. He would show the dogs food and ring a bell at the same time. When the dogs saw the food, their mouths began to water. Very soon the dogs would salivate every time they heard the bell, even if no food was there. Psychologists call this salivation without food a conditioned reflex. Just as Pavlov's dogs became conditioned to salivate at the sound of a bell, many smokers have been conditioned to feel like smoking when a bell rings. The sound of the phone ringing automatically sets off the desire to smoke. This is also a conditioned reflex. Right now you have no control over when you feel like having a cigarette. On the second day of the Quit for Good Program you will begin to "de-program", or break the link between such things as telephones ringing and the desire to smoke. Your whole self-concept is going to change. Until now you have defined yourself as a smoker. You will soon begin to feel like an ex smoker, and that will give you something to feel good about. It's not enough to just stop smoking. It is not enough just to be a smoker who is not smoking at the moment. You must go through a major change in your self-concept. You will begin to recognize the changes within yourself. You will know that you are no longer "a smoker". Are you thinking right now that you just don't know if you can actually do all this? Others might be able to do it, but you are different. By the end of this course you will know that you are just like the others, because you will no longer want to smoke. You will soon begin to lose your emotional attachment to cigarettes. Many people smoke when they're lonely or depressed. Cigarettes seem like their "friends" and the thought of "losing their friends" makes them unhappy. Well, as the old saying goes: With friends like these, who needs enemies? What caused your smoking behaviour? Are you aware of the high value you place on your cigarettes? For example, if your children were to start breaking up your cigarettes, you would probably feel angry, maybe a little panicky. If you lost a pack of sweets, would you feel the same as if you lost a pack of cigarettes? If you discovered that you had run out of cigarettes at 10 o'clock at night, would you rush out to the store to get some more? Would you do the same for a loaf of bread? Despite the fact that each cigarette contains a large number of highly toxic chemicals, you have learned to value each one.

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The cigarette companies have spent millions of dollars in promotion and advertising to build up this value in your mind. Cigarette packs are made to appear expensive and attractive, each cigarette is precision-made, and looks very elegant, with an emblem on it - all done so that you will place a high value on it. By the end of this course you will find that you feel very differently about cigarettes. Each puff of cigarette smoke is laden with thousands of different chemical substances, none of which are likely to be good for you. When you stop smoking, there are going to be some massive, immediate improvements to your health and your chances of a longer life. You will have stopped sucking in all those toxic chemicals, tars and gases. There is absolutely nothing better that you could do for yourself! Overcoming withdrawal symptoms People who quit smoking experience withdrawal symptoms differently. Some people feel anxious or have difficulty in concentrating, some feel extremely irritable or restless, and others have disturbed sleep. All these symptoms are caused by the same thing. When you deprive yourself of nicotine, when you stop smoking, your stress level goes up. Most people don't know how to release the build-up of tension. The tension keeps building, and people become so tense and irritable that the only way they know to relieve the tension is to smoke another cigarette. In the Quit for Good Program a good part of the time is spent learning "stress management” techniques. These techniques will help you relieve the build-up of tension and stress, so that you just don't experience the usual withdrawal symptoms. If you are able to calm your mind, you will be more able to feed in new ideas and let go of some of the worries that cause tension. This makes the withdrawal from nicotine a far more agreeable experience. You will find these relaxation techniques very powerful, and that the transition from smoker to ex-smoker can be calm and easy. You may actually enjoy the experience of changing from being a smoker to an ex-smoker. The more you actually enjoy the transition, the easier you will find it.

You Will Stop! This course has been designed to help you make the transition from smoker to ex-smoker very rapidly. The techniques are not only easy to learn and use, but also very powerful. However, you must take the responsibility of actually learning and doing them yourself, and follow on with continuous practice until you are free of your addiction.

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There is no doubt at all that you will stop smoking without any major hassles if you use these simple techniques. But you will have to study the techniques well and use them consistently. It's not enough just to read this booklet and listen to the sessions. You have to make the effort to actively and consciously use all the techniques. If you do, you'll stop smoking easily! It’s all in your mind! Everything that you will learn is aimed at changing the structures or patterns in your brain that keep you smoking. They have been designed in accordance with how the brain functions. Our brains all function in much the same way and there is no reason why you can't stop smoking and feel completely free of the desire to smoke by the end of this course. One of the major reasons why the Quit for Good Program works so well is that it uses a multi-dimensional approach. That is, it uses a lot of different techniques, all of which are very effective, but some will be more effective than others for different types of smokers. Together, in combination, they are extremely effective. The assertiveness-training techniques in this course are designed to keep your self-confidence high. Low self-confidence is a great handicap. If you go around saying to yourself "I don't think I'll be able to stop smoking, I'm always a failure, everyone else can do it except me, I won't make it," it won't matter what techniques you learn. By putting yourself down from the start, you will make the change a lot harder. The more you enjoy the process and the more confident you feel about your ability to stop, the easier it will actually be. You will find that your self-confidence will grow as you proceed through the course. Remember, you will be going through what will probably be the most significant and beneficial change in your life. You will be going through not only major behavior changes and biochemical changes, but also social changes. You'll begin acting and talking like a non-smoker, and won't have to worry any longer that some people may be avoiding you or discriminating against you, just because you were a smoker.

Does the Quit for Good Program use nicotine patches, nicotine inhalers or nicotine chewing gum?

This is a question we are often asked. The answer is no. We believe that for almost all participants in the Quit for Good Program it should not be necessary to use these devices. The Program includes techniques that should eliminate, or at least make tolerable, any withdrawal symptoms.

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However, we accept that for a small percentage of heavily addicted smokers, who suffer particularly badly from withdrawal symptoms, nicotine replacement devices (gum, inhalers or patches) may be useful in conjunction with the Quit for Good Program. Unfortunately these drugs are expensive; nicotine is a toxic chemical, and we believe its use merely prolongs the physical component of the addiction. Therefore, in our opinion it is better to avoid the use of nicotine replacement, if possible. We offer several pieces of advice to anyone who does decide to use such devices: • During the six days you follow the course you will actually be smoking some

cigarettes in a prescribed way on certain days to begin with. Nicotine is a toxic substance and the chances of adverse effects will be increased if you are obtaining nicotine both from cigarettes and other sources.

That is why we advise you not to use nicotine patches, inhalers or gum until you have actually reduced your cigarette consumption to zero, (and then only if you find that you have been unable to adequately control the severity of the symptoms with methods in this course.

• Use them strictly in accordance with the manufacturer's instructions.

IMPORTANT MEDICAL NOTE

The first session of the Quit for Good Program uses a well-established and very effective technique called “rapid smoking”. Thousands of people have used this technique in the original group therapy Programs, and there has not been even a single serious medical problem arising. However, in the interests of caution, we believe it is better that the rapid smoking technique not be done by people with known or suspected cardiovascular or lung disease, high blood pressure, or diabetes. If you are not sure whether it is safe for you to attempt this technique, you should consult your doctor first.

What You Will Need

As mentioned, The Quit for Good Program takes place over the course of a week. There is a session during the weekend, on a day of your choice (Session 5). It is preferable that the sessions take place at approximately the same time of the day. Evening is usually best for most people. However, for the weekend session you should simply choose a convenient time after you have quit. You will need to start during a week when you can devote up to two hours a night (Tuesday to Friday, and the following Monday) to listening and to practicing the techniques.

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You will need a quiet room with a comfortable chair or chairs if you listen with friends, and of course, an audio player. You should try to arrange things so that you are not disturbed. This is particularly important during the relaxation exercises. We suggest you take the receiver off the telephone for the duration of the sessions, or at least arrange for someone else to answer it and take messages. It is a good idea also to exclude pets from the room while you listen to the tapes, as pets, like children, can be demanding of attention at just the wrong moments! Your chances of success in quitting will be enhanced if you pick a week when you are not under more stress than usual. There is some evidence to suggest that, for women, this may be shortly after the end of their menstrual period. You are free to continue to smoke during the week that you go through this course, and you will need your cigarettes and an ashtray for some exercises during the first few sessions. You will also need a pen or pencil, a rubber band, and a handy supply of water or fruit juice is also helpful. Note: It is not appropriate to listen while you are traveling in a vehicle. To work properly, you will need to give this your full attention. In particular, you must actively participate in the exercises and relax with your eyes closed at some points during the sessions. This would be extremely dangerous if done while traveling in a vehicle. You may listen on your own, or have others go through the Quit for Good Program with you. There are benefits for some smokers in reinforcing each other’s new non-smoking behavior. If you prefer to listen on your own then we strongly suggest you have available at least, a “special friend” who is committed to helping you quit. This person will know of your decision to quit and is handy for you to call on.

Your special friend If you will be with a group of friends doing the program together then you can act as each other’s special friends. However, just to reinforce again, if you are intending to go through the course alone, it helps to have the support of a friend. It may be your spouse, partner, a person at work, or a friend who is willing to help you break the habit. Your friend does not need to be present when you listen to the tapes, but should agree to be available to talk to you at least once a day for the duration of the week you go through the Quit for Good Program, and preferably also for about the first month of your new life as an ex-smoker. Both of you should be flexible about when this time is.

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Your friend is there primarily to give you support, to listen to you in a non judgmental way, and to help you go through the transition. It's important that your friend not nag, blame, or preach to you. This person needs to be alert to your feelings and ask you how they can best help. Most people quitting smoking need to hear words of encouragement and praise, and a little sympathy and understanding that they are going through a major life change. It's an important job, so choose this person carefully. There's another good reason to ask a friend to help you: By "going public" with your decision to quit smoking, you are more likely to stick to it. What if your special friend is also a smoker and both of you decide to quit together (possibly as part of a larger group of friends)? That's great - who else will be better able to understand what it's like? But also you should be aware of one thing - if your friend starts to backslide, he or she can sometimes undermine your efforts, or you could similarly affect your friend’s efforts. So, you both must be firmly committed to quit from the start. We suggest this friend (and anyone else intending to join you) to read this booklet before you begin, so that they are very clear about just what will be expected of them. So now you know everything you need to know to begin the Quit for Good Program. If necessary, re-read all instructions about how to prepare, and carefully plan when you are going to start.

Appendix 1 (Programs 1 & 2) This appendix contains two of the important programs that are used on the sessions. They are set out here as a reminder for you to use once you’ve begun the course. Program 1 1. This cigarette is giving me no satisfaction. 2. This is an unpleasant experience. 3. This cigarette is making me feel rotten. 4. I'm losing the desire to smoke. Program 2 1. Stop. Don't light up yet. 2. Think. "What is triggering the desire to smoke?"

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3. Start deprogramming. Talk to yourself in a forceful and emphatic way. Repeat the instructions again and again to make a strong impression on your biocomputer. Appendix 2: List of items on each session After you have finished the Quit for Good Program, you may decide that there was something that you would like to listen to again. This is a list of items, to help you find what you would like to hear. Tuesday (Session 1): The beginning of the end. • The progress chart • Using the daily reduction cards • The Biocomputer Model of the brain • What’s in a cigarette? • What happens when you smoke? • Why smokers don't get these feelings every time they smoke • Program 1 (an understanding of what tobacco smoke is doing to you) • Deliberate smoking exercise • Imagery rehearsal (and exercises) • Relaxation exercise Wednesday (Session 2): Dealing with the triggers • Triggering the desire to smoke • What is an automatic response? • Triggers • How do these programs become so deeply embedded in our minds? • Program 2 (to de-program your triggers) • Strong verbal commands and how to use them • Dealing with craving for a cigarette • Deliberate smoking exercise • Reprogramming with "imagery rehearsal" • How does imagery rehearsal help you stop smoking? Thursday (Session 3): Learning to relax • Fantasy journey exercise • Smoking using the eight steps • The relaxation response • The internal dialogue • How to meditate • Meditation exercise Friday (Session 4): Preparing for the weekend • Anticipating situations • Exercise: Imagining yourself as an ex-smoker • Smoking and your health • Famous people killed by smoking • The benefits of quitting

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• Planning for the weekend • Warning: Alcohol--your main enemy! The weekend (Session 5): Sticking with it • Distract yourself • Get physical! • Relaxation exercise • Breathing away the desire to smoke: emergency procedure • Smoking a cigarette through in your mind • Thought stopping • Fantasy technique: Create a space Monday (Session 6): You've made it! • Phony pro-cigarette arguments and the counter-arguments to them • Use imagery rehearsal to practice avoiding arguments with smokers • You don't have to gain weight • Increasing your energy expenditure • Positive thinking • Danger situations: Imagery rehearsal technique • Cigarette advertising • Rewarding yourself • Fantasy journey • Congratulations--you've made it!

Yes, it’s great to be a non-smoker!

Quit For Good Program: Copyright owned by Isis Group Seminars Ltd. Wellington NZ