GRADE SIX

GRADE SIX

DRUG USE & ABUSE

Data on Drugs

A drug is a substance other than food, which is takento change the way the body or the mind functions.A drug changes the way you feel and act.A drug’s effects depend on: The kind of drug you take How much of the drug you take When you take the drug How often you take the drug What else you have taken with the drugOnce a drug has been taken, you cannot control the drug’seffects. It will continue to work in your body until the bodybreaks it down and removes it. For example, if you takea drug that makes you drowsy, you will continue to feel drowsyuntil the drug wears off.

Medicines, Legally available drugs, Illegal or ‘street’ drugs

• sleeping pills and antibiotics are prescription drugs that are available only by visiting the doctor and pharmacist

medicines• many kinds of eye drops, cold and cough remedies and pain relievers are

non-prescription or ‘over-the-counter’ drugs medicines• tea, coffee and cola drinks contain caffeine, which is a legally available drug legally available drugs• cigarettes, cigars, pipe tobacco and chewing tobacco contain nicotine, a

legally available drug for people over 18 legally available drugs• cannabis (also called marijuana)illegal drugs

Medicines, Legally available drugs, Illegal or ‘street’ drugs

• insulin (to help people with Diabetes), inhalers (to help people with Asthma) and medicated epi-pens (for severe allergic reactions) are prescription drugs for people with specific conditions

medicines• wine, beer and liquor are legally available drugs for people over 18 legally available drugs• illegal drugs are against the law to purchase illegal drugs• illegal drugs are also called ‘street’ drugs illegal drugs

Drug Effects• Drugs can be poisonous if you take too much of them (taking a lot

at one time or taking small amounts often)• It is risky to take a drug for a longer period of time than is needed• You can become seriously ill if you take a drug that your body

does not need• It can be harmful to mix different kinds of drugs• Some people are more sensitive or allergic to certain drugs; they

can get sick, even if they use small amounts• Many drugs can cause side-effects, like drowsiness; this makes it

dangerous to do certain activities that require alertness• It is unsafe to take a drug without following proper instructions

Fact or fiction?

Read through the following questions and circlethe best answer:1. Almost half of the smokers in Ontario smoked their first whole cigarette between which ages?a) 14 and 17b) 18 and 21c) 22 and 25

a) 14 and 17 (early smokers are likely to continuethe habit)

Fact or fiction?

2. A common reason people use drugs is to do what?a) Punish themselvesb) Form an addictionc) Change the way they feel or think

c) Change the way they feel or think (for some, drugs provide an easy substitute for taking control of their lives in a stressful world)

Fact or fiction?3. What is the best definition of a drug?a) It is a substance that is very habit formingb) It is a substance that can change the way your bodyand/or mind functionc) It is an illegal substance that can harm you

b) It is a substance that can change the way your bodyand/or mind function (there are three categoriesof drugs — medicines, legally available drugs andillegal or ’street’ drugs)

Fact or fiction?

4. What percentage of Alberta students from Grade 7-9do not drink any alcohol?a) 86%b) 64%c) 22%

b) 64% (it is a misconception that “everybody is doing it")

Fact or fiction?

5. Why do people gamble?a) For fun, excitement or challengeb) To win money or escape problemsc) Both of the above

c) Both of the above (people who gamble to escapeproblems or focus primarily on winning back moneymay have a problem with gambling)

Fact or fiction?

6. What percentage of Ontario students from Grade 7-9 are non-smokers?a) Almost 93%b) Almost 25%d) Almost 46%

a) Almost 93% (it is a misconception that most teenagers smoke)

Fact or fiction?

7. Which is the most effective way to say “no” to alcohol, drugs and gambling?a) Pretend they don’t existb) Think about risky situations and have a plan of actionc) Hang out with people who don’t know anything about these things

b) Think about risky situations and have a plan of action(knowing your choices and acting in your best interestis more effective than not knowing)

Fact or fiction?

8. What percentage of Alberta students from Grade 7-9 do not use the illegal drug cannabis (also known as marijuana)?a) 72%b) 12%c) 40%

a) 72% (it is a misconception that most teenagerssmoke pot)

Fact or fiction?9. What is the best definition of gambling?a) Any activity where somebody wins andsomebody losesb) An activity that you will win if you are a lucky personc) Risking something of value on an activity withan uncertain outcome

c) Risking something of value on an activity with anuncertain outcome (you can win or lose a basketballgame, which would depend on the skill of the teamsinvolved; winning and losing in gambling activitiesare completely random - it has nothing to do withskill or luck)

Fact or fiction?10. Which is the most effective way to stop an addictionbefore it has a chance to start?a) Hang out with people who have alcohol, drug orgambling problems and promise yourself thatyou’ll never let that happenb) Think about what you want in life and howalcohol, drugs and gambling might mess with thatc) Think about all the bad effects of alcohol, drugs andgambling and swear them off for good

b) Think about what you want in life and how alcohol,drugs and gambling might mess with that (it is moreeffective to think about the benefits of non-use, ratherthan the ill effects of use)

Cannabis• Marijuana, hash and hash oil come from the Cannabis sativa

plant. The main psychoactive (or mind altering) substance of cannabis is a "cannabinoid" called THC (9-delta tetrahydrocannabinol). THC is what makes the user feel 'high'.

• Also Known As: acapulco gold, ace, bhang, bud, california sinsemilla, chronic, colombian, dope (cannabis), doobie, ganja, grass, green, hemp, herb, hippy, indian hemp, hydro, jamaican, jive (sticks), joint, kush, marihuana, marijuana, mary jane, mauie wowie, mexican, panama gold, panama red, pot, ragweed, reefer, sativa, sinse, stink, thai sticks, weed hashish, hash, hash oil, honey oil, weed oil.

• Category: Hallucinogens

Different Forms of Cannabis

• Marijuana• Marijuana is the dried leaves and flower buds of

the plant, but may also contain seeds and stems. The colour can vary from green to grayish-green to brown. It often has a pungent or spicy smell. Users will most frequently smoke it in hand-rolled cigarettes (joints, spliffs), in pipes or water pipes (bongs) or wrapped in cigar tobacco (blunts). It is sometimes cooked with food and eaten.

Different Forms of Cannabis

• Hash• Hashish or hash is made from resin that is collected

and compressed from the Cannabis plant. It can range in colour from blonde to brown to black, and may be soft and pliable or firm and brittle. Hashish that has significant quantities of leaf material in it can also be green. Hashish is generally smoked, but may be eaten like marijuana. It generally contains more THC than marijuana.

Different Forms of Cannabis

• Hash Oil• Hash oil, also called cannabis oil, is produced

by extracting resins from cannabis plant material using an organic solvent. Cannabis oil is usually a thick, sticky liquid and can range in colour from gold, to red, to dark brown. Cannabis oil is generally smoked. The THC content of hash oil is usually higher than that of marijuana.

Different Forms of Cannabis

• Hemp• Hemp is a type of cannabis with very low THC

content and is used for its fibre. Industrial uses of hemp include the production of rope, fabric, paper, food and cosmetics.

Different Forms of Cannabis• THC• The amount of THC depends on how the cannabis is prepared.• In marijuana it ranges from 1% to 20%• In hash it varies depending on the source and how it is prepared• Hash oil generally contains 10% to 20% but concentrations of

THC as high as 70% have been reported. It is generally considered the most concentrated form of the drug.

• The amount of THC in marijuana depends on: how it was grown the genetic makeup of the plant the amounts of flower parts, leaves, stems, and seeds

How Does Cannabis Affect the Body?

• After using cannabis, THC is absorbed into the bloodstream and it travels to the brain. In the brain, THC binds to specific receptors, called cannabinoid receptors. This binding reaction in the brain produces the effects felt by the user.

• How quickly cannabis reaches the brain varies. After smoking, the effects are felt almost immediately and last for one to three hours. After eating, it takes about an hour for it to take effect and the effects may last for as long as four hours.

• THC is stored in fat cells. It takes a long time to completely clear from the body. Although this does not produce long-lasting psychoactive effects (effects which affect the mind, mood or mental processes), it can result in a positive drug test long after the drug has been taken and the effects have worn off.

Cannabis Short-Term Effects

• As THC enters the brain, users may feel anxious, euphoric, 'high' and/or fearful. Others may feel relaxed and talkative. Some people enjoy the perceptual distortions produced by cannabis; other people find these effects to be unpleasant. When first using cannabis, many people do not experience psychoactive effects (effects which affect the mind, mood or mental processes), but with repeated use they do.

• Short-term use of cannabis can produce many other effects:• red eyes• spontaneous laughter• drowsiness• increased hunger (often called "munchies")• mild paranoia, anxiety or panic• impaired reaction time, coordination and motor skills• impaired short-term memory• increased heart rate and decrease in blood pressure (may lead to fainting)• dry mouth and throat• irritation of the respiratory tract (with smoking)• In addition, a person could potentially experience:• hallucinations (seeing something that does not exist)• pseudo-hallucinations (seeing colours or patterns that the user knows are not real)• paranoia• severe agitation• disorientation• abdominal pain

Cannabis Long-Term Effects

• Cannabis smoke irritates the respiratory passages. This can lead to bronchitis, especially if used regularly. Cannabis smoke has some of the same toxic substances that are found in tobacco smoke that can cause cancer.

• Frequent cannabis use affects motivation and concentration. It can interfere with school and job performance.

• Long-term heavy use may also precipitate psychosis or schizophrenia in individuals with a genetic predisposition. Schizophrenia is a psychiatric disorder. People with schizophrenia lose touch with reality and may:

experience paranoia have delusions hallucinate• Cannabis use can complicate the course and treatment of this disorder, for

example it can enhance the symptoms of schizophrenia.

Different Kinds of Inhalants

• There are four main types of inhalants: volatile solvents, gases, aerosols, and nitrites. Volatile solvents, gases, and aerosols can alter moods and create a high. Nitrites are believed to create sexual stimulation and enhancement

Volatile solvents

• Volatile solvents are liquids that become a gas at room temperature. Some examples are paint thinners and removers, gasoline, glues, and felt-tip marker fluids.

Gases

• Gases include medical gases (ether, nitrous oxide) and household or commercial products (butane lighters, propane tanks, whipped cream dispensers that contain nitrous oxide, and refrigerants).

Aerosol sprays

• Aerosol sprays are some of the most prevalent inhalants in the home and include spray paint, deodorant and hairsprays, vegetable oil cooking sprays, and static cling sprays.

Nitrites

• Nitrites include cyclohexyl nitrite, amyl nitrite, and butyl nitrite. On the street, they're called "poppers" or "snappers." They're found in some room deodorizers and capsules that release vapors when opened.

Inhalants Effects on the Body

• People inhale chemical vapors in several ways, including sniffing, snorting, or spraying the inhalant directly into the nose or mouth, putting it into a bag or other container and then inhaling from there, putting the vapor onto a rag, or inhaling nitrous oxide from balloons.

Inhalants Effects on the Body

• Because the high from inhalants only lasts a few minutes, some people may inhale over and over again for long periods of time to maintain the high, increasing the amount of dangerous chemicals entering and damaging the body.

Inhalants Effects on the Body

• Inhalants can cause many changes in the body. Once the vapors enter the body, some are absorbed by parts of the brain and nervous system. All of the inhalants (except nitrites) slow down the body's functions, similar to the effects of drinking alcohol. At first someone gets excited, but then gets tired, has trouble speaking clearly or walking well, gets dizzy, loses inhibitions, and may get agitated. It can sometimes take up to 2 weeks for the chemical to completely pass from the body.

Inhalants Effects on the Body

• Other short-term effects of inhaling chemicals include:

o increased heart rateo hallucinations or delusionso losing feeling or consciousnesso nausea and vomitingo loss of coordinationo slurred speech

Inhalants Effects on the Body

• People who become addicted to using inhalants are likely to become long-term users. This puts them at risk for these health problems:

• brain damage (toxic chemicals may make people become slow or clumsy, have trouble solving problems or planning ahead, suffer from memory loss, or become unable to learn new things)

• muscle weakness• depression• headaches and nosebleeds• loss of sense of smell or hearing

How Inhalants Kill

• Like most street drugs, inhalants can be deadly. Someone can die from abusing inhalants after trying it only once. Causes of death include:

• "Sudden Sniffing Death" — This is the most common cause of death from inhalant use. The heart beats quickly and irregularly, and then suddenly stops (cardiac arrest). This can happen even the first time a person tries an inhalant and is experimenting.

• Asphyxia — Toxic fumes replace oxygen in the lungs so that a person stops breathing.• Choking — A user can choke on his or her vomit.• Suffocation — When vapors are inhaled from a plastic bag placed over the head, the

bag can block air from entering the lungs.• Injuries — Since people high on inhalants often make poor decisions, they might try to

drive under the influence or do something irrational, such as jump off a roof. They could also get burned or start explosions if a spark ignites flammable inhalants.

• Suicide — Some people become depressed when their high wears off

ADDICTIONForming an addiction is a process. It does not happen all of a sudden. When people introduce alcohol, drugs or gambling into their lives, negative consequences may occur, but they are not overwhelming in the beginning. Progressively, the negative consequences increase. More time is spent on the addiction, and this decreases the attention given to Important Life Areas, such as school, work, family, friends, responsibilities and interests. These Important Life Areas begin to deteriorate; and as a result, trying to make changes becomes more difficult. Often, people battling addictions feel very badly about what they are doing, but their ability to make wise decisions is limited, due to their physical and/or psychological dependence. They feel that they have few supports and lack the positive skills to seek change. The process itself becomes half the reason why an addiction is so challenging to overcome.

Addiction:

An addiction is when people depend so strongly on a drug (such as alcohol) or an activity (such as gambling), that they continue the behaviour, even though they may be hurting themselves or others. Addiction includes: Physical dependency — the person’s body becomes so used to the drug or activity that it cannot function normally without it Psychological dependency — the person believes that thoughts, emotions and activities are less satisfying or even impossible without the drug or activity

Tolerance

Tolerance is the body getting used to a drug or an activity. As people become addicted to something, they increase their tolerance for it. This means that over time the body changes and needs more and more of the drug or the activity to get the same effect.

Withdrawal

People who are addicted to a drug or an activity experience withdrawal when they stop. This is a change in the body and mind when the person no longer gets the drug or does the activity. It is the body and mind trying to return to normal.

Alcohol Acceptance

1. Sahir’s mom and dad have an occasional drink, usually during social events. Sahir’s chances of developing a drinking problemare lower than they are for somebody who comes from a family of heavy drink.......................F TT People may use drugs because of family environment

Alcohol Acceptance

2. Teresa feels nervous and awkward around people, especially at parties. Teresa has seen her older brother loosen up after having a few drinks. He becomes the “life of the party!”Social pressure is one of the reasons people drink. ........................F TT People may use drugs because of social pressure

Alcohol Acceptance

3. Tony wonders what it’s like to be drunk. He thinks about it a lot and he is very curious to try it. This is unusual. Few people try drinking out of curiosity. ...................F TF People may use drugs out of curiosity

Alcohol Acceptance

4. Darcy is having difficulty controlling her anger and relieving her stress. When she is not angry or stressed, she feels depressed. Some people will use alcohol to deal with emotional problems. ..................F T• T People may use drugs because of emotional

problems such as anger, stress, anxiety, boredom or depression

Alcohol Acceptance

5. Lee’s parents do not drink alcohol. They tell Lee about the dangers of alcohol and forbid him to use it. Lee has a tendency to rebel against authority. He will probably not experiment with drinking because of his parents’ wishes. ....................................F TF People may use drugs to rebel against authority

Alcohol Acceptance

6. Personal image is very important to Aria. She hangs out with the “cool” crowd at school. Lately, her friends have begun drinking beer at parties. This does not increase Aria’s chanceof experimenting with alcohol because it doesn’t have anything to do with personal image. .................................F T• F People may use drugs to help them create a

personal image of themselves

Alcohol Acceptance

7. Jim has a drink with his buddies once and a while. Usually, it makes him laugh and feel carefree. Sometimes, he experiences relaxation and sleepiness. One reason why people use alcohol is to change the way they feel or think. ....................................F T• T People may use drugs to change the way the

body or the mind functions

Alcohol Acceptance

8. Ever since Darcy can remember, the people around her have been heavy drinkers. They brag about getting “hammered” and being able to “hold their liquor.” Darcy thinks it’s okay to drinka lot of alcohol. This accepting attitude does not increase her chances of having a drinking problem. .....................F TF People may use drugs because of group pressures

Alcohol is a Drug

It is important to remember that alcohol is a drug and should never be mixed with any other drugs. Alcohol is a depressant drug that slows down the central nervous system. Alcohol affects the way your body and mind function by slowing down the messages that get sent to and from the brain. If you drink too much alcohol, your body slows down so much that you go to sleep or become unconscious. Drinking an extreme amount of alcohol may result in alcohol poisoning, which can cause death. Drinking heavily over a long period of time can have serious consequences, such as brain damage, ulcers, liver disease, malnutrition, heart damage and various forms of cancer.

How much alcohol is too much?

One beer, one 120 mL glass of wine and one drink with 45 mL of hard liquor contain the same amount of alcohol. Each is considered one drink. A person who has had one drink may feel or act differently than another person who has also had one drink. Alcohol affects people in different ways. It is difficult to determine what effects alcohol will have on a person because it depends on many factors; these include how a person feels, the company he or she is with and the place and time of day. People tend to feel the effects of alcohol more so if they: · Do not drink on a regular basis · Have a lower metabolism · Are smaller in size · Are women · Drink quickly

When does drinking become a problem?

Anyone who drinks may develop a problem with alcohol. This can be the result of drinking too much at one time or patterns of drinking over a period of time. A drinking problem happens when a person’s use of alcohol results in negative consequences. Someone may have a problem with alcohol if his or her drinking causes: · Difficulties with money · Trouble with the law (drinking and driving, inappropriate behaviour in

public) · Physical suffering (loss of appetite, sleeplessness, nausea) · Emotional suffering (feeling guilty, anxious, depressed) · Pain to others (insults, hurtful words and actions)People who drink to cope with stress or cannot control the amount they drink are at a high risk of developing a problem with alcohol.

What is the difference between use and abuse?

Alcohol is one of the most widely used drugs in Canada. People drink for many reasons: to add pleasure to social events, to relax or refresh themselves or to participate in religious or festive celebrations. Most people are social or occasional drinkers. These are people who drink moderately (reasonable amounts in responsible situations). Generally, their drinking does not cause problems with physical or mental health, family, friendships, work, money, driving abilities or the law. People who drink moderately do not abuse alcohol by drinking too much at one time, developing patterns of drinking over a period of time or combining alcohol with other drugs.

Alcohol, your body and your brain

Alcohol is not digested (broken down in the stomach) the same way that food is. Alcohol is absorbed through the lining of your stomach and intestines and quickly enters your bloodstream. Once it gets into your blood it is circulated to all parts of your body including your brain. Your brain is the part of your body that is the most sensitive to alcohol. Alcohol upsets your brain’s ability to send and receive messages. Alcohol’s effect on your brain can cause dizziness, confusion, slurred speech, fuzzy vision and poor muscle control.

Alcohol and your liver

After alcohol gets into your blood it goes directly to your liver. Your liver is the organ responsible for cleaning the impurities out of your blood. Your liver must work hard to change the alcohol into water and carbon dioxide. It is then removed from your body through your breath, sweat and urine. This process happens slowly. When people drink alcohol faster than their liver can get rid of it, they will quickly feel the effects of the alcohol. That is why you cannot make yourself less drunk by drinking coffee, running in fresh air or taking a shower. You must wait for your liver to break down the alcohol.

Drinking Dilemma

What comes to mind as you read each of the statements? • 1. Television beer commercials always show

people laughing and having a good time when they drink.

That makes me think...

Drinking Dilemma

2. The media report that violent crimes are sometimes associated with alcohol use. That makes me think...

Drinking Dilemma

3. Alcohol is served at important celebrations like weddings. That makes me think...

Drinking Dilemma

4. Some people choose not to drink alcohol. That makes me think...

Drinking Dilemma

5. I’ve heard that a number of famous people are “alcoholics.” That makes me think...

Drinking Dilemma

6. Some of the people whom I admire also drink. That makes me think...

Drinking Dilemma

7. Many news stories report that drunk drivers kill people.

That makes me think...

Drinking Dilemma

8. In Ontario it is illegal for anyone under the age of 19 to drink alcohol. That makes me think...

Alcohol Facts

Alcohol addiction affects everyone in a family because a change in one person’s behaviour often evokes change in other family members. Alcoholics Anonymous provides help to adults who are suffering from drinking problems; Alateen assists teenagers experiencing drinking problems; and Al-Anon offers support to family members.

Alcohol Facts

Regular drinking increases tolerance — you need more alcohol to get the same effect.

Alcohol Facts

People who have a lower metabolism break down alcohol at a slower rate; and as a result, they feel the effects longer.

Alcohol Facts

Your weight and amount of body fat make a difference. The effects of alcohol depend on the percentage of alcohol in your bloodstream, which in turn depends on the amount of blood in your body. A smaller person becomes more intoxicated than a larger person drinking the same amount. This is because the concentration of alcohol in the blood is greater in the smaller person.

Alcohol Facts

Women generally have a higher ration of body fat to water. Alcohol does not dissolve in fat the way it does in water. With less water to dilute alcohol, women tend to feel the effects of alcohol sooner than men.

Personal Progress Report

1. I am able to let go of something bothering me. Almost always Rarely Sometimes Usually Almost never2. I believe in myself and my ability to do things well. Almost always Rarely Sometimes Usually Almost never3. I trust others. Almost always Rarely Sometimes Usually Almost never4. I am welcoming toward others. Almost always Rarely Sometimes Usually Almost never5. I lean on a friend when I am down. Almost always Rarely Sometimes Usually Almost never6. I am a good listener. Almost always Rarely Sometimes Usually Almost never

Personal Progress Report7. I recognize and appreciate that I am unique. Almost always Rarely Sometimes Usually Almost never8. I celebrate my differences from others. Almost always Rarely Sometimes Usually Almost never9. I am independent. Almost always Rarely Sometimes Usually Almost never10. I learn from my mistakes. Almost always Rarely Sometimes Usually Almost never11. I forgive others. Almost always Rarely Sometimes Usually Almost never12. I praise people, rather than criticize them. Almost always Rarely Sometimes Usually Almost never13. I accept people the way they are. Almost always Rarely Sometimes Usually Almost never

Personal Progress Report14. I am honest. Almost always Rarely Sometimes Usually Almost never15. I like to just be myself, rather than somebody I am not. Almost always Rarely Sometimes Usually Almost never16. I show my emotions. Almost always Rarely Sometimes Usually Almost never17. I am happy for others, not jealous of them. Almost always Rarely Sometimes Usually Almost never18. I express my feelings. Almost always Rarely Sometimes Usually Almost never19. I stand up for my beliefs and values. Almost always Rarely Sometimes Usually Almost never

Personal Progress Report20. I am a loyal friend. Almost always Rarely Sometimes Usually Almost never21. I make responsible decisions. Almost always Rarely Sometimes Usually Almost never22. I keep promises to myself and others. Almost always Rarely Sometimes Usually Almost never23. I avoid comparing myself with others. Almost always Rarely Sometimes Usually Almost never24. I have realistic expectations for myself and others. Almost always Rarely Sometimes Usually Almost never25. I am able to laugh at myself. Almost always Rarely Sometimes Usually Almost never

Personal Progress Evaluation

Look at your list and decide which three areas are strengths for you and which three areas need improvement. Think about the qualities that help you strengthen your self-esteem and build supportive relationships with others.

Student strengths andindividual interests

Activities I am involved in are...Special abilities I have are...I feel determined to succeed when...My accomplishments are...In my neighbourhood I like to...When I think about the future, I hope that...At school I am good at...At home, my interests include...When I am alone I enjoy...When I am with other people I often...People compliment me about...

Student strengths andindividual interests

Responsibilities I have are...Family is important to me because...Friends are special to me for many reasons...People like me because...I think I make a difference by...Three of my best qualities are...I am a positive influence for others when I...I like to relax by...I am grateful for...The time when I feel the happiest is...The thing I like about myself the most is...My greatest quality is...Things that I value the most are...I am a good listener when...

Stress • Changing because you are growing up and getting older• Experiencing peer influence• Moving to a new neighbourhood• Attending a new school• Desiring to do well in school• Being bullied• Making friends• Fitting in with others• Doing school homework• Being bored• Arguing at home• Experiencing money difficulties at home• Going through a divorce in the family• Grieving as a result of the death of a loved one• Striving to improve in a sport or hobby

Relaxation

Rule 1: Positive self-talkThink of a variety of positive statements you can say to yourself when you need a boost of confidence. Write down a list of ideas and commit this list to memory. With your partner, discuss three positive statements you will include on your list.

RelaxationRule 2: Tensing and relaxing musclesSit or lie down in a quiet place. Close your eyes and try to relax. Start at your toes. Tense all of the muscles in your toes and hold for about ten seconds. Next, relax your toes for another ten seconds. Move to your feet. Tense all of the muscles in your feet and hold for ten seconds. Relax your feet for another ten seconds. Continue doing this with your calf muscles, your thigh muscles, your stomach muscles, etc. Work slowly all the way to your facial muscles. Try this out with your partner. Begin with your fingers first, your hands next and your arms last. Remember to close your eyes, clear your mind and focus on the task at hand. Your partner will count to ten for you as you tense and relax. Afterwards, you will count for your partner.

RelaxationRule 3: VisualizingExample (a) Close your eyes. Imagine a picture of a peaceful place you would like to be. This can be a place you have already visited or a place you have only heard about. Try to imagine every detail. See yourself relaxing in the picture. Example (b) Close your eyes. Imagine achieving a goal you have identified for yourself. This picture should be still, like a snap shot. You feel proud because you have succeeded. Think about who else is in this picture with you. Together with your partner, close your eyes and imagine a picture. This may be a picture of a peaceful place or a picture of personal success. After about one minute, tell your partner about your picture.

Relaxation

Rule 4: Deep breathingFind a quiet place to sit or lie down. While counting to five slowly, take in a deep breath through your nose. Hold your breath for another five seconds. Next, let your breath out through your mouth while counting to five slowly. Repeat this several times. Have your partner count for you as you breathe in, hold and breathe out. Repeat this five times before counting for your partner. Try to breathe, making as little noise as possible.

Relaxation

Rule 5: ExerciseExercise is a popular way of dealing with stress. Many people jog, work out at the gym or participate in sports. You can choose any form of exercise that you enjoy. You may choose to exercise alone or with a friend. Try to allow yourself time each day to be active and to exercise. At the same time as your partner, complete a series of jumping jacks for one minute. If you feel yourself getting tired, simply slow down your pace. Try not to stop before one minute passes. When you finish, relax for one minute.

RelaxationRule 6: Lighten UpLaughing, having fun and taking time to enjoy the moment are other popular ways of dealing with stress. Make a list of ways to “lighten up!” Think of activities, sayings or jokes that help you smile and cheer you up. Try to do at least one thing from your list each day. Your list can have as many as 50 items on it. Start small and add new ideas each week. With your partner, brainstorm five items you would like to include on your list. Here are a few examples:• Play with a pet• Start a pillow fight• Make up a silly song• Run through the sprinkler• Invent a new laugh

RelaxationRule 7:Reward YourselfReward yourself regularly! Think of a treat to give yourself each day. Remember, a treat does not have to be something that you buy. Talk about ideas for treating yourself with your partner. Together, you can think of a variety of rewards. Some examples are:• Eating a favourite snack• Watching a T.V. show• Making a craft• Playing a video game• Giving yourself a sticker

Relaxation

What is your favourite rule for relaxation? Think about:• Why this is your favourite rule• When it will help you most• How often you will use it• The results you expect to see

Declaration of Decline

1. Polite and to the point:“No thanks”2. Be honest about your feelings:“I’m not comfortable doing that”3. Repeat your answer:“No thank you...No thanks...No...I’m not interested...”4. Lighten up your answer:“I like my lung/brain/health (whatever is appropriate)the way it is”5. Turn the pressure around:“Why do you need me to join you?”

Declaration of Decline

6. Accept the person, but not the behaviour:“I like you as a friend, but I don’t like doing that”7. Do not respond:Simply walk away8. Change the subject:“I have a suggestion, let’s go to a movie instead”9. Lean on a friend nearby:“I’m not interested, what about you?”10. Lean on your parents:“My parents trust me and that’s important to me”11. Prediction:If you can see a difficult situation beginning to takeplace, avoid it

Refusal Role-Plays

1. A school-mate offers you a cigarette2. A friend dares you to try his or her medicine3. A friend’s older brother has been drinkingand offers you a ride home4. An aunt invites you to take a sip of her wine

Important Life Areas

• Health (physical, emotional, spiritual)• Family• Friends• Recreation• School• Job• Responsibilities• Personal Beliefs• Money

Scenario 1:

WHAT IF...your good friend pressures you to try smoking. You really value being independent and making wise choices. You don’t want to lose this friend and you are worried that if you don’t smoke, you won’t fit in. BUT...you really value making healthy decisions on your own. You quickly decide to let go of your PERSONAL BELIEFS just this once. You try a cigarette.

Scenario 2:

WHAT IF...you get a $5.00 a week allowance. Usually, you spend some of your money on things that you want to buy, you save some of it and you use the rest on RECREATION and having fun with your friends. Lately, you have been losing all of your money betting on card games after school. You can’t even afford to go to a movie on the weekend anymore.

Scenario 3:

WHAT IF...you have a headache. Your mom is busy and has asked that you do not disturb her. Your dad is still at work. You try to lie down, but it isn’t helping. Feeling frustrated, you get up and go to the medicine chest. You take two pills because you figure it can’t hurt. You don’t realize that you have taken adult, extra strength medicine. You feel very dizzy, like you might faint. You think, “Oh no, what have I done to my HEALTH?"

Scenario 4:

WHAT IF...you have two FRIENDS that you have known since kindergarten. You do everything with them. Lately, you have made some new friends who have been pressuring you to make fun of others, to start fights and to “get rid” of your “goody-two-shoe” buddies. Your two friends see a big difference in you. You have started swearing and you brag about trying cigarettes and beer. They don’t want to be around you very much anymore.

Scenario 5:

WHAT IF...you are staying up very late at night and you are not eating properly. You’re tired, but you try to ignore it. You snack most of the day, rather than eating healthy meals. You have tried coffee to help you stay awake, but it gives you a bad headache. You’re having trouble focusing in SCHOOL and your marks have been going down.

Scenario 6:

WHAT IF...when you first tried smoking, you never thought it would become a habit. But now, you’re doing it once a day. Your mom smelled smoke on your clothes, but you said it was because some older kids were smoking at the park. She believed you then, but now she has found a cigarette in your coat. Your FAMILY does not feel that they can trust you now. They are very concerned about what else you are doing and if you are being dishonest about other activities.

Generating goals

Remember to consider:• Are your goals achievable or unrealistic?• What can you do today towards achieving your

goals?• What results do you expect to see?• What changes can be made as a result of setting

these goals?Important Life Area:Goal to achieve:

Personal Promise

I will make a personal commitment, which is a promise to myself. My personal commitment will help me reach the goals that I have set out to achieve. To be the person that I want to be, I will remember to:• Surround myself with supportive people• Believe in myself and recognize my strengths• Use relaxation techniques to manage stress• Figure out what is important in life and how alcohol,

other drugs and gambling might hinder that