Breathe Free: The Plan to Stop Smoking Session Five.

Breathe Free:Breathe Free:The Plan The Plan

to Stop Smokingto Stop Smoking

Session Five

WELCOME!WELCOME!

CONGRATULATIONS!CONGRATULATIONS!

I Love Being Smoke Free!

Relief from Grief

Many smokers come to feel that cigarettes are friends

Most people go through certain stages of grief, but not everyone goes through all stages

Stages of GriefStages of Grief DENIAL BARGAINING EMOTION or ANGER DEPRESSION and

LONELINESS PANIC GUILT HOPE, REALITY,

ACCEPTANCE

Grief from the loss Grief from the loss of a loved one or a of a loved one or a cigarette is realitycigarette is reality

Group Dynamics Group Dynamics and and

SharingSharing

ALUMNI

THANK YOU FOR COMING!

Smoking and CancerSmoking and Cancer

30% of all cancer deaths are attributable to smoking

Cigarette smoking is major cause of several cancers

Lung, trachea and bronchus (90%)

Larynx (84%)

Oral cavity including lip,

tongue, mouth,

and pharynx (92%)

Cigarette smoking is major cause of several cancers

Esophagus (78%)

Other cancers caused from cigarette smoking

Pancreas 29%

Other cancers caused from cigarette smoking

Pancreas 29%

Kidney 48%

Bladder 47%

Other cancers caused from cigarette smoking

Stomach

Cervix

CONTENTS OF CIGARETTES > 4000 chemicals 43 are carcinogenic including

* N- nitrosamine * polynuclear aromatic hydrocarbons (PAH)

300 known poisons * nicotine * arsenic * cyanide * asbestos * formaldehyde * carbon monoxide

* benzene

Smoking & Immune Smoking & Immune SystemSystem

* alteration in balance of * alteration in balance of TcellsTcells

*decrease in NK cells*decrease in NK cells*reduction of Langerhan *reduction of Langerhan

cellscells

Smoking and Lung Cancer

1950: Lung Cancer unknown

1988: Lung Cancer accounted for 35% cancer deaths in men

Now: Lung Cancer overtakes breast cancer

Link Between Smoking and Lung Cancer

1950 Study of 684 cases of Lung Cancer & the role of tobacco in the etiology

(by Dr. Evert Graham & Ernest Wynder, senior medical student)

Link Between Smoking and Lung Cancer

Since then studies show excess risk in both sexes is directly proportional to the:

• number of cigarettes smoked per day • the duration of smoking

Link Between Smoking and Lung Cancer

Heavy smoker

1 in 10 chance

Lung Cancer

Link Between Smoking and Lung Cancer

1982-1986 Prospective study of 1.2 million men and women from all 50 states

* relative risk of current male smokers for lung cancer death is 22 in excess to male who have never smoked

* female smokers have a relative risk of 12

American Cancer Society’s new Cancer Prevention Study II

Link Between Smoking and Lung Cancer

Low tar nicotine cigarettes shows slightly reduced risk of lung and other cancers but still several-fold that of a non-smoker

Reduction of risks

• When a person stops smoking -- decrease in lung cancer mortality ~ number of years since cessation (5 years stopping ~ risk 40% of smoker)

• 1 tumor cell -- 30 doublings : detectable. (volume-doubling time: 2 months for lung cancer)

• Takes 5 years before detected (causing micro-metastases to other parts--lack of success in treatment)

• Lung cancer diagnosed in advanced stage

American Cancer

Society 1991

Estimates 168,000 new cases of lung cancer diagnosed this

year and 148,000 will die*9 out of 10 diagnosed will die

* 1 out of 10 will survive

Video Presentation

Video Presentation

Video DiscussionVideo Discussion

• What are the chances of surviving lung cancer?

• Is it better to claim your second chance before you have lung cancer or after being diagnosed?

• If you were diagnosed with lung cancer, what would the effect be on you and your family?

For long-term success you need

• Self-respect

• Self-control

• Self-confidence

• High commitment

• Willingness to comply with the various strategies suggested

• Good social support

JuiceBreak

Mental Relaxation

• Electrical circuits break, water pipes burst, foundations crack, all because of too much tension and pressure

• The MIND needs REST just like the body

• You need to learn to RELAX

• Sleep is the best way to give your mind (brain) a rest

Look at your Personal Plan Booklet on page 40 for

techniques to avoid over stimulation and to rest your mind

during the day

The Plan To Stop Smoking

Mind Renewal• 1. Find a quiet place-easy chair, thick

carpet, soft bed.

• 2. Sit or lie down and get comfortable.

• 3. Close your eyes.

• 4. Tense and relax each muscle group.

• 5. Focus on a beautiful landscape or seascape.

(continued on next page)

The Plan To Stop Smoking

PPB Session Five 40

• 6. Repeat by memory a peaceful poem or tranquil lullaby.

• 7. Remember a good deed you have done for another. Relive it.

• 8. Replay a deep spiritual experience• 9. Think on an object or experience of your

childhood that gave you special comfort.• 10. Replay the most rewarding story you ever

read or heard.• Repeat this exercise daily. Choose one or more

of the above each day to contemplate.

The Plan To Stop SmokingMind Renewal

PPB Session Five 40

HABIT

=

“An act repeated so often at regular intervals that it becomes automatic.”

Your Personal Plan Booklet gives steps to “Changing Habits” on

page 41

The Plan To Stop Smoking

Changing Habits• Devise negative consequences for the behavior

that you want to annihilate• Understand your old habit• Choose a new habit

– exercise– drink non-alcoholic beverages– stop smoking

• Desire to establish a new habit and erase old• Believe you can change

Changing Habits

• Mentally rehearse the advantages or benefits of smoking cessation

• Review negative consequences of old habit• Enlist friends support of your decision• Don’t allow escape clause• Recognize that a temporary

relapse is not failure• Positive rewards following an

action strengthens new habit

Changing Habits

• Write a contract committing yourself to stop smoking

• Remind yourself to strengthen new behavior

• Model a non-smoker

• Avoid negative peer models

• Study diary and change situations in the past that preceded smoking

Changing Habits

• Create a strong mental picture– Think it– Write it– Read it many times– Say it– Imagine it– Do it– Repeat it

• Replace self-defeating thoughts with positive ones

Changing Habits

• Examine your own beliefs and values for moral reasons to stop smoking

• Keep your eye on your goal and move toward it

The Lemon The Lemon SqueezeSqueeze

What is relapse?

A process, not an eventWarning signs are more than

tobacco-related

Warnings signs of relapse are given on page 44 of your Personal Plan Booklet

The Plan To Stop Smoking

H - A - L - T

H = Hungry

A = Angry

L = Lonely

T = Tired

Learning to COPE with early warning signs,

PREVENTS your return to smoking

When a person eats more than their body needs, they are usually eating for emotional reasons.

Healthy diet and exercise solve problem of emotional eating

Determine reason for compulsive eating & solve it

Reasons for emotional eating

dependency fear anger, desire to take revenge desire for perfection, achievement emotional isolation depression

Using food/engaging in compulsive behaviors such as smoking, drinking, unhealthy sex, unhealthy relationships, work, etc, is DISAPPOINTING inmeeting emotional needs

The choice is Yours!

Blocking Triggers

Trigger is an event or thought that precedes and prompts a

smoker to light up a cigarette

• hot cup of coffee

• a reprimand by a boss

• a put-down by a friend

• disturbing news

• a glass of alcohol

Strategies to Block Triggers

• Study your smoking diary for events and situations which preceded your smoking

• Anticipate where and when you may encounter these problems

• Create specific plans to handle these triggers

HOME ACTIVITY

• Calculate basic costs of smoking– Depending on the number of years you have smoked,

some may find you have burned up more money than the future cost of your habit

– calculate the money you can save after quitting

• Calculate “Financial Benefits of Breaking Free”

• Collect cigarette ads

• Review “Benefits of Smoking Cessation” on pg 42 & 43 Personal Plan Booklet

Find Your Source of Power

First Century Itinerant Traveler

• He didn’t understand himself at all

• I want to do what is right, but can’t do it.

• I hate myself for it.

• This was the Apostle Paul.

Depend on the Power Available to you by focusing on your goal

• Isaiah had an answer

• “Don’t you know by now that the everlasting God gives power to the tired and worn out and strength to the weak? Even the youth shall mount up with wings of an eagle. They shall run and not be weary, they shall be free.”

Have A Good Evening!