Session Five Making a Plan

1
Session FiveMaking a Plan

• Insert name of hospital and post, state, and zip
  code

2
Session Objectives

• Learn ways to identify your personal hurdles to
  success.
• Learn ways to identify stress before it leads to
  tobacco use.
• Learn ways to cope with your personal triggers.

 

3
One-Day Food Record

• Tobacco use and food are they related?
• Other ways to manage unhappy feelings?

4
Planning for Success

• Make a plan to get where you want to be.
• Identify potential bumps in the road.
• Develop a plan to deal with those bumps.
• Was your plan effective? If not, revise and try
  again.

5
Preparing for Hurdles
Tobacco Use LogWhat patterns do you see?
6
Stress The Sneaky Hurdle
7
Spotting Stress BEFORE You Lose Control

• How do you feel when you are stressed?

8
Reactions to StressThoughts and Feelings
9
Reactions to Stress Behaviors
10
Reactions to Stress Physical Symptoms the
best early warning sign of stress

• Tingling in your fingertips or toes.
• Arms and legs feel cold.
• Increased heart rate.
• Dizziness.
• Headache.
• Butterflies in your stomach.

• Muscle tension.
• Upset stomach.
• Shallow breathing.
• Diarrhea.
• Feeling tired or listless.
• Watery or irritated eyes.

11
Catch the Stress ? Break the Pattern

• Identify the early warning signs of stress.
• Calm down.
• Avoid tobacco use.

12
Small Changes Big Results

• Small changes can help reduce the overall stress
  in life.
• Small changes can often get big results.

13
Planning for Triggers

• Those everyday experiences that have become
  associated with tobacco are called triggers.

14
Planning for Triggers Avoidance/Substitution

• Some triggers can be avoided outright.
• Removing a trigger will make it easier to quit
  tobacco.
• Replace the trigger with something equally
  pleasurable.

15
Planning for Triggers You Cant Change Delay

• A simple but effective technique to help you
  avoid tobacco in situations you cant change.

16
Progressive Relaxation

• Sit back and relax!

17
Homework for this week

• Practice one relaxation technique from the
  Session 4 workbook each day.

18
Next Week Last Class of the Program and
Graduation Ceremony!