Quit/change plan night, former tobacco users visit Session 3

What we will talk about in this session… New techniques to overcome my tobacco use habits; Techniques used by others who quit using tobacco; How to apply what I learned from the former tobacco users to my own change plan If you feel the same, please feel free to switch it for the information below: New techniques to overcome my tobacco use habits; Techniques used by others who quit using tobacco; How to apply what I learned from the former tobacco users to my own quit plan; and Make tonight the night to confirm my quit plan if I have set a goal to become tobacco free

Discussion Did anyone cut down or made any other changes? Who has identified their personal reasons for change? What strategies have you identified to replace the role tobacco has had in your life? How have you rewarded yourself? What good things have you noticed?

Former Tobacco User Stories Guest Speaker Heather, Jim, and Pat videos What have you learned from your own experiences? If you have someone who has previously stopped smoking after attending QuitCore, and has stayed abstinent, who is willing to share their story invite them to session 3 If you have someone who has previously stopped smoking through Helpline, website, your counselling support – use them as an alternative If no one in person available you can use our QuitCore story videos and chat with participants about what they learned from their previous experiences – what worked for them, what led to them starting again – how can we avoid this next time. Story videos can be streamed or downloaded from https://healthcareproviders.albertaquits.ca/courses/learning-videos-and-materials/albertaquits-cessation-supportsservices * Note* if you are hosting an optional support person session tonight – have the support people listen to this part before separating to their session.

Recovery symptoms As your body begins to repair itself, instead of feeling better, you may temporarily feel worse - ‘Withdrawal pangs’ are really symptoms of recovery. They are unpleasant but not serious. They will last a few minutes, a few hours or a few days. Page 50 participant manual Print the Nicotine Withdrawal and Coping Strategies Handout from the QuitCore Facilitators handouts or the downloadable tobacco cessation toolkit

Examples of recovery symptoms Hunger Constipation Perspiration Occasional dizziness Sore scalp, itchy hands or feet Increased cough Insomnia Sleepiness

Psychological recovery symptoms Irritability Anger Crying Grieving Giddiness Laughter Page 51 or participant manual

Checking our beliefs about tobacco It can’t happen to me. It’s impossible to quit. Using tobacco is relaxing. Page 52

The sneaky thoughts! What beliefs are left? I’ll just have one I like it. It relaxes me. It's too hard I am always one cigarette a day away from a pack a day – allowing myself just one cigarette can lead to relapse Page 53 of participant manual

Quitting Support Technique #12 Positive self-statements Write a list of Your reasons for quitting; The positive changes in your life that will result. Keep that paper with you at all times. Page 54 of participant manual

Quitting Support Technique #14 Ways to nurture yourself GOAL To be able to use a variety of methods to distract you from using tobacco and reward you for staying tobacco free Page 56 and 57

Quitting Support Technique #15 Dos and don’ts for poor sleepers GOAL To develop healthy sleeping habits Page 58 and 59 or participant manual

Quitting Support Technique #15 Dos and don’ts for poor sleepers What helps you get a good nights sleep? What hinders a good nights sleep?

Homework Choose a quit date. Use the quitting support techniques. Reward yourself regularly for staying tobacco free. If you have problems sleeping, use one or more techniques to support sleep. Review and update “My Tobacco Change Plan” or “Quit Plan”