my quit smoking plan

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My Quit Plan www.Inspired2Quit.com Quit Smoking Program By Scott Irwin, PhD, CTTS If You’re Ready to Quit … We’re Ready To Help! (305) 942-6378

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If you are ready to quit ... I'm ready to help. Virtual Quit Coach - Scott Irwin, PhD, CTTS guides you through the process, from NRT to dealing with triggers. Live coaching is now available at www.inspired2quit.com

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Page 1: My QUIT SMOKING PLAN

My Quit Plan www.Inspired2Quit.com

Quit Smoking Program

By Scott Irwin, PhD, CTTS

If You’re Ready to Quit … We’re Ready To Help! (305) 942-6378

Page 2: My QUIT SMOKING PLAN

Congratulations! Congratulations for embarking on this journey! I look forward to working together and supporting you in achieving what you really want ... freedom from your tobacco addiction. This section is designed to help you understand the nature of Quit Coaching and how to get the most from our partnership. What Is Quit Coaching? Quit Coaching is a tool that successful ex-smokers have used to help them achieve tobacco free lives. Through regular coaching contacts, (classes, email, text, telephone calls, video calls, tele-classes and individual sessions), we will identify your reasons for wanting to quit smoking and what is most important to you in your life as a whole. We will work together to help you get the results that you really want. We will identify negative thoughts and beliefs that block your success and align your thoughts, words, and actions, accordingly. As your quit coach, I work to identify what you want most personally and professionally, and support you in achieving the life that you really want and love. Having a life you love starts with gaining clarity on your values, enabling more meaningful choices, successfully quitting smoking, eating better, exercising and focusing on consistent actions.

Your Quit Coach Will … • Encourage you to set goals that you

truly want. • Ask you to do more than you may

have done on your own. • Help you focus better in order to

produce results more quickly. • Provide you with the evidence based

tools, support, and structure to accomplish more.

Who Works With A Quit Coach? People who are determined to break free from their smoking addiction are the people who work closely with a Quit Coach. Regardless of their professional endeavor or place in life, all of my clients have one thing in common: they are all smokers who want to quit smoking so they can get even more out of their lives. What professional athlete hasn’t used a coach to win? An athlete understands the value that comes from having someone work directly with them, someone to point out things they can’t see, someone to keep encouraging and challenging them to achieve their greatest potential. That’s what I am for you. Quit Coaching is like having a personal trainer for your life while you deal with the challenges of the most difficult and deadly addiction – nicotine! If you’re ready to quit … I’m ready to help!

Page 3: My QUIT SMOKING PLAN

Name: ___________________ Your Quit Plan Please take the time to create your Quit Plan. This plan will help you get ready to quit smoking and stay quit!

#1 Contact

As your Quit Coach, there are several ways to reach out and get the support you need. I invite you to contact me here to schedule a video, phone or in-person meeting: mailto:[email protected] By contacting me here, you have the following options: • Get the extra help you may need to

get started or overcome challenges with a face-to-face individual session, video meeting, or telephone session.

• Missed a meeting, arrange to pick up your patches.

• Check in, report your progress, stay in touch.

Text & Email Support Texting or emailing is a great way to stay in touch. If you like to send texts or email messages, then I invite you to take advantage of this type of support. Send me messages daily. Share your success. Report your progress. Send an S.O.S for help. Having a bad craving, get fast advice and immediate support! Reaching out this way is a fast is an effective way to stay on track. Contact with your Quit Coach increase your chances of becoming smoke free. And don’t be shy! You’re not bothering me. I love to get your messages! Please send a text or email message to enroll in this service.

Text: 305-942-6378

Email: [email protected] Then say, “Hi this is John Smith and I would like text or email support.”

Page 4: My QUIT SMOKING PLAN

#2 Picking a Quit Day

Pick a specific day within the next month to quit smoking - if you use pre-cessation nicotine patch treatment or Chantix, I suggest a quit day in about 2 to 4 weeks from your start date. Don't set your quit day too far in the future, or you may find it hard to follow through. But don't do it before you have a quit-smoking plan in place, either. Having a day in mind can help you prepare for what to expect and to line up helpful support. Pick a random day as your quit day or pick a day that holds special meaning for you, such as a birthday, a holiday or a day of the week that's generally less stressful for you.

What if you decide to quit smoking on the spur of the moment? Follow the quit day advice and go for it. Enter below your quit day

My Quit Date is: ________________

Page 5: My QUIT SMOKING PLAN

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#3 Choosing the Medication Right for You It doesn't matter which quit smoking medication you choose, just that you actually consider using one. They’re an important part of your quit smoking plan. Remember, these medications have been shown to DOUBLE your chances of stopping smoking. And if you’re pregnant and trying to quit smoking, it’s okay to use a quit smoking medication. Just be sure to talk to your doctor before taking any new medication.

I choose the following nicotine replacement therapies (NRT): [ ] Patches [ ] Gum [ ] Lozenges [ ] Nicotrol Inhaler [ ] Nasal Spray Remember combination NRT has better results.

I choose Chantix

I choose bupropion (brand name: Zyban®) plus NRT

I have another idea in mind (explain below)

[ ] Cold Laser Therapy [ ] Acupuncture [ ] Hypnosis [ ] Electronic Cigarettes (not recommended)

Page 6: My QUIT SMOKING PLAN

#4 Talk to Your Health Care Provider If you haven't talked to your doctor or health care provider yet about quitting smoking, do so now. As your Quit Coach, you can ask me about stop-smoking counseling and medications. If you have a serious medical condition, then you should talk to your doctor about your concerns. Using either counseling or medication improves your odds of success. And combining them is even more effective. If you'll be using the prescription medication varenicline (Chantix), you must start the medication a week to four weeks before your quit day to give it time to begin working. [ ] Yes… I am interested in using medication that requires a prescription and ...

I have a doctor and will set up an appointment to get a prescription this week

I don't have a doctor but will find one and make an appointment this week

I have health insurance and will check to see if the prescription is covered this week

I don't have health insurance and will pay for it out of pocket

I don't have insurance coverage and I can't afford it on my income

I am interested in Pfizer's Connection to Care Prescription Assistance Program for free Chantix or the Nicotrol Inhaler

I am interested in using the free Nicotrol Inhaler and need a coupon voucher. Ask your Quit Smoking Coach for a valid voucher. Remember, you also need a prescription for the Nicotrol Inhaler.

I have other concerns:

Page 7: My QUIT SMOKING PLAN

#5 Tell people. Let family, friends and co-workers know about your quit day. Make them your allies. They can provide a lot of moral support. Tell them how they can be most supportive of your effort to quit smoking. List the people that you will let know about your quit day:

_____________________ ____________________

_____________________ ____________________

_____________________ ____________________

#6 Clean House Rid your home, car, office and other places of your smoking and tobacco supplies. Don't keep any cigarettes on hand "just in case" — you might not be able to resist the temptation.

If you smoke in the house, stop immediately and only smoke outside.

Stop smoking in the car too. Smoke before your car ride and after only. If you need to, pull over and have a cigarette. And keep them in the trunk in case you are tempted to cave in to the urge while you are driving.

Also, consider getting your teeth professionally cleaned as motivation to stay quit. Make a list of things you will do to help you quit smoking:

Rid my house of ash trays and cigarettes

Clean the car to remove all signs of smoking

Make a dentist appointment to clean my teeth on or before my quit day

Clean house, wash clothes that smell of smoke, curtains and shampoo rugs

Make a list of things you can do to help keep yourself busy

Page 8: My QUIT SMOKING PLAN

#7 Stock Up Have on hand items that can substitute for the cigarette you're used to having in your mouth, such as sugarless gum, hard candy, cinnamon sticks and crunchy vegetables. Make a list of things you will stock up on to help you quit smoking:

Gum, hard candy, suckers and Tootsie Pops

Baby carrots, celery sticks, fresh fruit

Cinnamon sticks, tooth picks, straws

Nuts, seeds, healthy snacks

Make a list of things you can stock up on to help you substitute for a cigarette

_____________________ ____________________

_____________________ ____________________

_____________________ ____________________

#8 Join Up The more support you have, the more likely you are to stop smoking successfully. Find local quit-smoking support groups like the Quit Smoking Now Program.

You can also join online quit-smoking support groups or programs. You can even get cell phone apps or get text messages or alerts to help you quit. Here is a short list of things you could join to help you quit smoking:

• Become an EX - Online support community - www.becomeanex.org

• QuitNet Support: www.quitnet.com

• Nicotine Anonymous www.nicotine-anonymous.org

• www.TobaccoFreeFlorida.com (Telephone Coaching, Web Coaching, Apps)

Page 9: My QUIT SMOKING PLAN

#8 Join Up - Continued

Make a list of things you can join to help you quit smoking: [ ] the gym [ ] Spinning [ ] Senior Aqua Fit [ ] Tennis [ ] Tai chi [ ] Zumba [ ] Boot Camp [ ] Reiki [ ] Yoga [ ] Pilates [ ] Church [ ] Meet Up Groups

#9 Reflection If you've tried to quit smoking before but took it up again, think about what challenges you faced and why you started again. Why did you start again?

Page 10: My QUIT SMOKING PLAN

____________________________________________________________________________________________________________________

#10 Reflection Think about what you can do differently this time. For example, make a list of your triggers and how you will deal with them.

Make a list of your triggers:

Make a list of things you can do differently this time to help you quit smoking:

Keeping a journal about your quit-smoking efforts may help you monitor feelings and situations that ignite your smoking urges.

________________________________________________________________________________________________________________

Page 11: My QUIT SMOKING PLAN

#11 Track Your Cigarettes Re-learning Habit starts with understanding what your personal smoking triggers are. Triggers are the things that make you want to smoke, like having a cup of coffee, driving or dealing with stress. When you quit smoking, you'll need to know how to deal with these smoking triggers without reaching for a cigarette.

That's why we suggest that before you quit, you should track your cigarettes for a few days. Lots of people already know what most of their triggers are. But chances are you'll find that there are some other ones you don't know about. Most importantly, you'll also find out which of these triggers are your biggest - those are the ones you'll need to focus on the most when you quit.

Use the Cigarette Tracker link (below) to keep track of every cigarette you smoke for three days. Note what you were doing when you smoked and how strong the urge was. Be sure to track during a weekday as well as the weekend.

Once you've tracked your cigarettes for three days, look at your lists. See any triggers you didn't know you had? How many did you mark the urge as "strong"? In order to re-learn how to deal with all of these triggers without a cigarette, you need to start separating the cigarette from the trigger.

#12 Identify Your Smoking Risk Situations.

Smoking can become "automatic" for a lot of people. You may not even realize when and why you smoke. If you filled out your "Cigarette Tracker" you may have seen some patterns. Part of preparing for your quit is knowing what these situations may be. That way you can be prepared with strategies to beat your smoking triggers.

Times of Day You Smoke

Mealtimes, or just after a meal

When I get home from work

Talking on the phone

Having a cup of coffee or tea

When I first wake up

List other situations when you smoke: ________________________________________________________________________________________________________________________

Page 12: My QUIT SMOKING PLAN

Identify Your Smoking Risk Situations People

Being with other smokers

When someone offers me a cigarette

Family stress

Meeting a friend who smokes

Places

At work

At home

Outdoors

Driving

Drinking

Feelings

Angry

Bored

Happy or relaxed

Stressed

Worry / Anxiety

Tired

Lonely

Hungry

List other situations with people when you smoke:

________________________________________________________________________

List other places where you smoke:

________________________________________________________________________

List other feelings when you smoke:

________________________________________________________________________

Page 13: My QUIT SMOKING PLAN

#13 Reflection How important to you is it to quit?

not at all important somewhat important very important extremely important

1 2 3 4 5 6 7 8 9 10

How confident are you that you can quit?

not at all confident somewhat confident very confident extremely confident

1 2 3 4 5 6 7 8 9 10

#14 Your Reasons to Quit.

There are many reasons to quit smoking. Which ones are most important to you? Look at the list below, check off the reasons that apply to you, and add any extras you can think of.

This list can be used as motivation to stick with your decision to quit.

I'm ready for a change.

Smoking is affecting my relationships.

I want to improve my health.

I want to save money by not buying cigarettes.

I'm planning on having a baby.

I feel like I'm looked down upon as a smoker.

I spend too much time alone smoking.

It's becoming harder to find places to smoke.

Almost everywhere I go smoking is not allowed.

I don't want to expose my family and friends to secondhand smoke.

What is your top reason to quit?

_______________________________________________________________________________________________

Page 14: My QUIT SMOKING PLAN

#15 Being Prepared with Quit Strategies A Quit Strategy is a concrete way to fight an urge to smoke. Having a Quit Strategy ready in advance may help you overcome risk situations. Take a look at the following common Quit Strategies and come up with some specific ideas for yourself:

Talk it out.

Calling someone or visiting a supportive friend may be just the distraction you need to keep you from thinking about smoking. Remember as your Quit Coach ... I am here to help you through tough moments. Call me, text or email me.

Who will you call or visit for support?

Scott Irwin, PhD, CTTS – Quit Coach (305) 942-6378

_________________________________________

_________________________________________

Do Something Active

Exercise, walk, work in the garden, keep your body moving. These may energize you and make you feel healthier. Please be sure to consult your doctor before taking on a new physical activity.

The 4 D's listed in your Participant Workbook can help you deal with cravings. Keep in mind that how often and how strong your cravings are will decrease the longer you are tobacco free.

Deep Breathing, Drink Water, Distract, Delay

What will you do to get active if you have a strong urge to smoke?

_________________________________

_________________________________

_________________________________

Page 15: My QUIT SMOKING PLAN

Go somewhere you can't smoke

Visit a non-smoking friend's home, or go to the movies or a mall. Knowing that you're in a place where you can't smoke can take some of the pressure off of you.

Where will you go that is smoke free?

_________________________________

_________________________________

Keep your hands busy

Carry a water bottle - Drinking lots of water will keep you hydrated. And it gives your mouth and hands something to do.

Try squeezing a stress ball, or knitting. If you've got a computer, go online, play a game. There are lots of free games to play. You can try searching for yourself online and see what turns up! Play with your cell phone. Search for new apps.

What else will you do to keep your hands and mouth busy?

________________________________

________________________________

Leave the situation

Your urge to smoke may go away if what's causing it is no longer in front of you. Go for a walk and focus on something else. It can help you clear your head. If you're in a situation you can't quite leave, try taking a quit bathroom break. Give yourself about 5 minutes to get past the urge to smoke.

What will you do if you can't leave the situation?

___________________________________

_________________________________

_________________________________

Page 16: My QUIT SMOKING PLAN

Take several deep breaths

Take the deepest breath you can and slowly exhale while bringing your chin to your chest. As you exhale, close your eyes and imagine tension being gently expelled from your body. Go slowly and repeat 3 times. By the time you're done, the urge to smoke may be gone.

What other breath exercises will you do if you have a strong urge to smoke?

_________________________________

_________________________________

Cigarette Tracking Form

Instructions: cut out this form, fold it, and put it in your cigarette package or another convenient place. Record every cigarette you smoke until the chart is complete. Then answer the questions at the end of this page.

For the column on mood put:

G if your mood is good or happy before smoking B if you're in a bad mood, angry or sad before smoking ? if you're not sure how you feel before smoking

For the column marked "Rate", put in a number between 1 and 5 where,

1 = I could have done without this smoke 5 = I really had to have this cigarette

Keep Track for 3 Days

Page 17: My QUIT SMOKING PLAN

Cigarette Tracking Form

Page 18: My QUIT SMOKING PLAN

Cigarette Tracking Form

When the forms are completed after 3 days, use them to answer these questions:

About how much do you smoke each day? _________________ What time of day do you usually smoke? __________________ When do you usually smoke your first cigarette of the day? _____________ In which places do you smoke the most? ___________________________ Could you avoid these places for a couple of weeks after you quit smoking?

Yes

No

Do you tend to smoke around certain people?

Yes

No

Would you feel comfortable asking them for help to quit smoking?

Yes

No

Do you have friends whom you don't smoke around?

Yes

No

Page 19: My QUIT SMOKING PLAN

Cigarette Tracking Form

Would it be possible to see these people more often during the time you are trying to quit?

Yes

No

Do you feel a certain way before, during or after you smoke? If yes, explain?

Yes, please explain:

No

Are there ways, other than smoking, that you could use to deal with negative feelings or produce positive feelings?

How many times did you smoke, even when you didn't have a strong desire to have a cigarette? _____________

Which cigarettes are most important to you? ________________________

I promise to follow my quit plan the very best I can!

Yes

No

__________________________________________

Page 20: My QUIT SMOKING PLAN

As of ______________________, my official "quit date," I commit to quitting smoking! My top reason for quitting smoking is: ___________________________________ I have a Quit Smoking Coach that I will contact when ever needed. I recognize that this may be one of the greatest challenges of my life, but I also know that choosing to quit smoking is the best decision I can make to protect and improve my health. Upon signing this contract, I make a life-long commitment to myself to be smoke free. I don't know what will happen, or how difficult it will be to quit or stay quit, but I do know that I can always get help from my Quit Coach and my Quit Smoking Support Group. I also know that staying smoke-free (not having "just one") after the initial smoke free period is important, and I have asked my friends and family to support me and to not smoke around me. I will also reach out for on-going support for at least 6 months. By committing to a smoke free life, I will ensure a healthier future for myself, and I will protect the well-being of my loved ones and everyone around me who will no longer be exposed to the dangers of secondhand smoke. I am not only motivated but also committed and willing to make my very best effort, no matter how hard it may be, to become a nonsmoker. I pledge and commit myself, with all my heart, to this life-long process and promise myself to never give up trying even if I slip or relapse. I will keep trying until I am smoke free again no matter how many tries it takes. I deserve to give myself the healthiest life possible -- to live smoke free!

_______________________________________________

Signature/Date

By signing this quit-smoking contract, I commit to quit!

My Quit Smoking Pledge

Page 21: My QUIT SMOKING PLAN

COMPANY

SCOTT IRWIN, PH.D WWW.INSPIRED2QUIT.COM