Session #4 Triggers & Coping Strategies

Outline Session #4 Welcome and introductions Group expectations and behaviour Withdrawal symptoms Triggers Strategies The 4 Ds PACT - MHG

Group Guidelines Review… Review flipchart or insert slide from week 1 for review Ask for a volunteer to read out loud PACT - MHG

Withdrawal Symptoms Cough Headache Irritable, grumpy Tired, can’t sleep Restless, can’t concentrate Hungry PACT - MHG

Cough WHY: lungs work better and clear mucous which has blocked airways TIME: a few days DO: drink lots of fluids, hot water with lemon/honey Sugarless cough drops or hard candies PACT - MHG

Headache WHY: TIME: DO: more oxygen, less carbon monoxide in body 1-2 weeks DO: drink lots of water, take pain reliever, relaxation exercise, warm bath PACT - MHG

Irritable, Grumpy WHY: TIME: DO: body craves nicotine, missing pleasure feeling TIME: 2-4 weeks DO: reduce caffeine, walk or other exercise, deep breathing, hot bath, relaxing music (Let family & friends know this might happen – ask for their help) PACT - MHG

Tired, can’t sleep WHY: TIME: DO: Brain is adjusting to lack of nicotine TIME: 2-4 weeks DO: reduce caffeine, avoid caffeine in afternoon/evening, exercise, deep breathing, bedtime routine, hot bath/shower, relaxing music PACT - MHG

Restless, can’t concentrate WHY: Brain is adjusting to lack of nicotine stimulation TIME: Less than 2 weeks DO: Make to-do lists, allow extra time for tasks, exercise, deep breathing PACT - MHG

Hunger WHY: TIME: DO: Hand-mouth habit Food smells and tastes better 10-12 weeks DO: Drink lots of water, low-calorie, healthy snacks, keep hands busy (crafts, puzzles, hobbies) exercise PACT - MHG

Common strategy? EXERCISE! PACT - MHG

Remember… Withdrawal symptoms are normal – they are positive signs that your body is starting to heal!! PACT - MHG

Some advise is not helpful! PACT - MHG

Wiggle Break!! PACT - MHG

Triggers Activity or situation strongly associated with smoking Know your triggers – plan how to cope PACT - MHG

Our Triggers …. Record ideas from group discussion. May use Triggers and Strategies handout (3K). PACT - MHG

Our strategies to cope …. Record ideas from group discussion PACT - MHG

Try using the 4 Ds Drink plenty of water Delay for 5-7 minutes Do something else Deep breathing PACT - MHG

Why reduce or quit? …. Record ideas from group discussion PACT - MHG

Why reduce or quit? Quick improvements in health sleep & breathe easier sense of taste and smell improve reduce blood pressure Long term health improvements Heart, lungs, cancer, diabetes Longer life – improved quality More money! More confidence – better life balance PACT - MHG

Motivation Motivation is internal No one else can do it for you PACT - MHG

Are you thinking of reducing or quitting? Yes No Not sure PACT - MHG

Weekly Activity Reduce tobacco use Choose two ways you can handle withdrawal symptoms Walk for 15-30 minutes every day PACT - MHG

See you next week! PACT - MHG