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    01 BF2 Session 1

    Uploaded by

    Buyisile Ngqina
    This document summarizes the first session of a smoking cessation program. The objectives are to make a personal and public commitment to quitting smoking, prepare for withdrawal symptoms, and learn healthy eating and lifestyle habits. Potential withdrawal symptoms and their durations are listed. Coping strategies include staying hydrated, managing stress and emotions, eating regularly and healthy snacks, and developing a personal plan to resist cravings. The session aims to educate and support participants in their efforts to quit smoking.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd

    01 BF2 Session 1

    Uploaded by

    Buyisile Ngqina
    20 views15 pages
    This document summarizes the first session of a smoking cessation program. The objectives are to make a personal and public commitment to quitting smoking, prepare for withdrawal symptoms, and learn healthy eating and lifestyle habits. Potential withdrawal symptoms and their durations are listed. Coping strategies include staying hydrated, managing stress and emotions, eating regularly and healthy snacks, and developing a personal plan to resist cravings. The session aims to educate and support participants in their efforts to quit smoking.

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    © © All Rights Reserved

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    This document summarizes the first session of a smoking cessation program. The objectives are to make a personal and public commitment to quitting smoking, prepare for withdrawal symptoms, and learn healthy eating and lifestyle habits. Potential withdrawal symptoms and their durations are listed. Coping strategies include staying hydrated, managing stress and emotions, eating regularly and healthy snacks, and developing a personal plan to resist cravings. The session aims to educate and support participants in their efforts to quit smoking.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    20 views15 pages

    01 BF2 Session 1

    Uploaded by

    Buyisile Ngqina
    This document summarizes the first session of a smoking cessation program. The objectives are to make a personal and public commitment to quitting smoking, prepare for withdrawal symptoms, and learn healthy eating and lifestyle habits. Potential withdrawal symptoms and their durations are listed. Coping strategies include staying hydrated, managing stress and emotions, eating regularly and healthy snacks, and developing a personal plan to resist cravings. The session aims to educate and support participants in their efforts to quit smoking.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 15

    Session One:

    Quit-Day Celebration!
    Welcome Back!
     Congratulations!
     Our objectives tonight:
     Make a personal commitment to break free from
    tobacco
     Make a public commitment
     Prepare for withdrawal
     Learn to choose healthy foods and drinks
    Discussion
     How would saying “I can’t change” affect the outcome of your
    goal to stop smoking?
     What is the value of rehearsing a change mentally before you
    actually make it in real life?
     When we say “some day I will change” that day never comes.
    What is a better way to set a goal?
     How can you stop smoking without transferring from one bad
    habit to another?
     For whom should you stop smoking? First and foremost, yourself
     Can someone else make you smoking? No, no one can make you
    do anything! You choose your response and actions
    Possible Withdrawal Symptoms
    Symptom How Long? Thing to help!
    Lightheadedness 2-3 days Careful standing up, walk, eat regularly

    Insomnia 3-4 days Walk several times per day, relaxation exercises

    Headaches 6-7 days Drink more fluids, eat at regular intervals

    Constipation 1-2 weeks Drink plenty of water, eat whole grains, walk.

    Irritability 1-2 weeks Walk, relax, sleep extra


    Tiredness/Fatigue 6-7 days Sleep extra, take a break, exercise

    Cough/ nasal drip 1-2 weeks Sign of healing, carry some tissue

    Poor concentration 1-2 weeks Extra sleep, relaxation exercises, walk

    Increased appetite 2-4 weeks Careful meal planning, no snacking, exercise


    H.A.L.T. the Urge

    Each of these feelings can sabotage success:


     H= Hungry – Regular meals will help your body keep a constant
    rhythm. Irregular eating produces swings in blood sugar that affect the
    brain’s ability to function normally and rationally.
     A =Angry – Built up anger and resentment towards a person or
    situation which frustrates you is a good way to start craving a smoke
    to break the tension. Instead, deal with the situation or anger right
    away.
     L = Lonely – Loneliness may lead to a case of self-pity that can
    prompt a search for the comfort of a cigarette.
     T = Tired – Lack of adequate rest on a regular basis affects your
    emotional stability. When you are tired, you are more likely to over-
    react to stress and be more likely to seek a chemical solution.
    Feeding the Hunger
     If you feel the need to snack…make them
    healthy choices.
     Healthy snacks can help:

     prevent hunger from triggering an urge to smoke


     keep blood sugar levels normal so your brain can
    reason through and resist urges
     help provide necessary vitamins, minerals, and
    energy to heal the body
     minimize weight gain.
    What to Eat?
     Whole foods
     Fresh fruits and veggies cut up into convenient
    snacks
     Raw or dry roasted nuts for healthy fats and protein
     Lighter, regular and more consistent mealtimes
    What to Drink?
     WATER! Lots of water will help keep your kidneys
    healthy and leave you feeling energized.
     8-10 glasses per day. Keep a water bottle with you
    wherever you go!
     100% pure fruit juices (only in moderation).
     No fruit cocktails, which have lots of added sugar
     No sodas or even diet sodas, as these can promote
    dehydration
     Sparkling water or mineral water can be a good
    substitute if you miss something “fizzy”.
    Refreshment Break
    Myth Video
     Start video!
    Video Discussion
     How does this video apply to us now?
     Which of our goals are worth the frustrations we
    may encounter reaching them?

    Never stop trying to achieve what is


    truly important!
    Group Sharing

     Share the major reason you decided to stop


    smoking.
     Remember this reason when you are discouraged.
     Share what has helped you in the past and what you
    are planning to do today and this week.
    The Counterattack
     Repeat often your motto: “I Choose to be Tobacco
    Free!”
     Expand your sights to other factors.
     Emphasize the positive!
     Eliminate those places and people where you might
    face the fiercest battles.
     Eliminate the use of alcohol.
    Your Personal Attack Plan

    1. Face the mirror in the morning and say, “I


    Choose to be Tobacco Free.”
    2. Ask God for His help for this day.
    3. Find positive activities to occupy time
    normally spent smoking.
    4. Call a non-smoking support person for
    encouragement.
    5. Other helpful activities…
    In Closing and Opening A New…
     Share the major reason you’ve decided to stop
    smoking.
     Remember this reason for when you are
    discouraged.
     Share what has helped you in the past and what you
    are planning to do today and this week.

    See at the Next Session

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