A WORKBOOK TO HELP YOU QUIT SMOKING Introduction Congratulations!!! You have decided to quit smoking. You are taking big step towards a healthier life. This guide is divided into 3 sections. It will help you get ready, get set and go on your journey to quit smoking. You can do it at your own speed and in your own way. Only you will know what is best for you. This guide is packed with ideas to help you making a quitting plan. So take it one step at a time DO IT FOR YOU!!! CONTENT Section 1: Get ready!! this section will help you to get ready for your new life as a non-smoker. Getting ready for change is important. This section will help you learn how you feel about quitting. Find out if you're ready to take a step towards a healthier life. What will be covered in this section: 1. Why do you smoke??? Why do you want to quit?? 2. Tobacco Addiction 3. Think about the costs of smoking 4. Think about the benefits of Quiting 5. What to expect when quitting smoking 6. Weight gain 7. Stress 8. Imagine it!! Section 2 : GET SET!!!! Your journey continues in this second section. You will learn to make a plan for quitting. You will make decisions about how to quit and who will support you. You will learn how to cope with cravings. Finally, this section will help you to pick a quit date that is right for you. (ps, the smoking counsellor told me to stress to everyone you can have free little mini trials where you try for 10 hours first and see how you do, try it a 2nd time for lets say a day, then when you are ready try it for 2 days, record how you did, look ands see how you did and see if something else will help, practice, practice!!! Remember this is at your own pace.....if you aren't ready yet, your not ready yet, don't beat your self up, quitting is a process, not an event. Your quit day can be 3 months from now, or 6 months from now.) 1. Look Back, Move forward 2. You have options for Quitting 3. Tracing your triggers 4. What triggers you? 5. Support sytems 6. Creating a smoke free environment 7. What are your reason??? 8. Set a quit date 9. Your plan Section 3 Go!!!! Your journey continue in this third section. Put your plan into action. You have quit smoking, now you need to learn how to live as a non-smoker 1. Day before you quit 2. Quit day 3. Change it up 4. Reward your self 5. Excercise 6. Track your progress 7. Dealing with a set back 8. What if I start smoking again?? 9, Maintenance
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