Session One:

Quit-Day Celebration!
Welcome Back!
 Congratulations!
 Our objectives tonight:
 Make a personal commitment to break free from
tobacco
 Make a public commitment
 Prepare for withdrawal
 Learn to choose healthy foods and drinks
Discussion
 How would saying “I can’t change” affect the outcome of your
goal to stop smoking?
 What is the value of rehearsing a change mentally before you
actually make it in real life?
 When we say “some day I will change” that day never comes.
What is a better way to set a goal?
 How can you stop smoking without transferring from one bad
habit to another?
 For whom should you stop smoking? First and foremost, yourself
 Can someone else make you smoking? No, no one can make you
do anything! You choose your response and actions
Possible Withdrawal Symptoms
Symptom How Long? Thing to help!
Lightheadedness 2-3 days Careful standing up, walk, eat regularly

Insomnia 3-4 days Walk several times per day, relaxation exercises

Headaches 6-7 days Drink more fluids, eat at regular intervals

Constipation 1-2 weeks Drink plenty of water, eat whole grains, walk.

Irritability 1-2 weeks Walk, relax, sleep extra

Tiredness/Fatigue 6-7 days Sleep extra, take a break, exercise

Cough/ nasal drip 1-2 weeks Sign of healing, carry some tissue

Poor concentration 1-2 weeks Extra sleep, relaxation exercises, walk

Increased appetite 2-4 weeks Careful meal planning, no snacking, exercise

H.A.L.T. the Urge

Each of these feelings can sabotage success:

 H= Hungry – Regular meals will help your body keep a constant
rhythm. Irregular eating produces swings in blood sugar that affect the
brain’s ability to function normally and rationally.
 A =Angry – Built up anger and resentment towards a person or
situation which frustrates you is a good way to start craving a smoke
to break the tension. Instead, deal with the situation or anger right
away.
 L = Lonely – Loneliness may lead to a case of self-pity that can
prompt a search for the comfort of a cigarette.
 T = Tired – Lack of adequate rest on a regular basis affects your
emotional stability. When you are tired, you are more likely to over-
react to stress and be more likely to seek a chemical solution.
Feeding the Hunger
 If you feel the need to snack…make them
healthy choices.
 Healthy snacks can help:

 prevent hunger from triggering an urge to smoke

 keep blood sugar levels normal so your brain can
reason through and resist urges
 help provide necessary vitamins, minerals, and
energy to heal the body
 minimize weight gain.
What to Eat?
 Whole foods
 Fresh fruits and veggies cut up into convenient
snacks
 Raw or dry roasted nuts for healthy fats and protein
 Lighter, regular and more consistent mealtimes
What to Drink?
 WATER! Lots of water will help keep your kidneys
healthy and leave you feeling energized.
 8-10 glasses per day. Keep a water bottle with you
wherever you go!
 100% pure fruit juices (only in moderation).
 No fruit cocktails, which have lots of added sugar
 No sodas or even diet sodas, as these can promote
dehydration
 Sparkling water or mineral water can be a good
substitute if you miss something “fizzy”.
Refreshment Break
Myth Video
 Start video!
Video Discussion
 How does this video apply to us now?
 Which of our goals are worth the frustrations we
may encounter reaching them?

Never stop trying to achieve what is

truly important!
Group Sharing

 Share the major reason you decided to stop

smoking.
 Remember this reason when you are discouraged.
 Share what has helped you in the past and what you
are planning to do today and this week.
The Counterattack
 Repeat often your motto: “I Choose to be Tobacco
Free!”
 Expand your sights to other factors.
 Emphasize the positive!
 Eliminate those places and people where you might
face the fiercest battles.
 Eliminate the use of alcohol.
Your Personal Attack Plan

1. Face the mirror in the morning and say, “I

Choose to be Tobacco Free.”
2. Ask God for His help for this day.
3. Find positive activities to occupy time
normally spent smoking.
4. Call a non-smoking support person for
encouragement.
5. Other helpful activities…
In Closing and Opening A New…
 Share the major reason you’ve decided to stop
smoking.
 Remember this reason for when you are
discouraged.
 Share what has helped you in the past and what you
are planning to do today and this week.

See at the Next Session