breathe easy program workbook - mywellnessnumbers.com€¦ · breathe easy is designed to support...

BREATHE EASY PROGRAM

WORKBOOK

IGNITE COACHING | BREATHE EASY© 2016 ADURO, INC. ALL RIGHTS RESERVED. 2

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TSWELCOME!Whether this is your first time quitting or you’ve tried many times before, Breathe Easy is designed to support you — right where you are today. This six-week program promotes healthy behavior and habit changes that can help you in your choice to become tobacco-free. Quitting requires planning, preparation and the development of strategies to cope with the urge to use tobacco products. You can do it!

HOW TO COMPLETE BREATHE EASY:

» Complete all six weekly webinars via live sessions or recordings.

» Finish the survey that is sent after each session.

» Complete a follow-up survey at the conclusion of the program.

» That’s it!

Week 1: Square One

Week 2: Support Systems, NRTs, and Drug-Free Tools

Week 3: Laying the Foundation

Week 4: Behaviors and Habits

Week 5: Celebrate Success and Reassess Barriers to Change

Week 6: Celebrate Wins and Forward Momentum

Appendix

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IGNITE COACHING | BREATHE EASY 3

WEE

K 1

SQUARE ONE Considering what you are wanting for yourself, why have you chosen to participate in this program?

KEEPING YOUR ANSWER IN MIND, ASK YOURSELF THE FOLLOWING QUESTIONS: What does smoking currently add to my life?

What does smoking currently take away from my life?

When thinking about quitting, what are the reasons that motivate me to quit?

Whether this program is your first or your 15th attempt to quit, it is important to acknowledge past experiences, reflect on current experiences and define clear actions and goals. Think of each discovery as a small step — tackle your habits and experiences one by one.

The first activity of Week 1 is to begin to recognize the times of the day, specific places, foods and emotions (positive or negative) that can spark the urge to use tobacco. You may notice patterns in the places and emotions. These are defined as your “smoking triggers.” Each individual is different, so your triggers are unique — they are based on your personal experiences.

Once you have identified your triggers, you will be able to create new healthier behaviors to power through cravings successfully.


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K 1

ACTION STEPS:Identify your smoking triggers.

JOURNALING OPPORTUNITY:What has led me to want to be tobacco-free?


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K 2

SUPPORT SYSTEMS, NRTs, AND DRUG-FREE TOOLSWhen thinking about tools to aid in your success, it is important to select options that fit with your unique lifestyle and needs. Some tools and replacement therapies may work well for others, but not for you. Remember, before using prescribed or over-the-counter Nicotine Replacement Therapies (NRTs), be sure to consult with a physician or medical professional.

Included in the workbook appendix is a detailed handout on FDA-approved NRT products. Use this as a guide while working with your physician to discover what will work best for you.

In addition to NRTs, there are many drug-free tools and tricks that can be helpful during your journey to a tobacco-free life. The appendix has a list of common tools — circle the ones that sound supportive to you and go get them!

The last action step for this week is to identify and tap into the support structures that surround you. Your support system can propel you toward success.

SUPPORT STRUCTURES Enlist others: family, friends, co-workers.

Get public about what you are doing. Declaring your goal to others is a major contributor to success.

Address your environment.

Habits are influenced by your environment. Where are you willing to create a “No Zone” — a place where you will not use tobacco?

Do what you love.

Habits are changed through behavior modification. Now that you are not busy using tobacco, what are you going to do instead? What do you love?


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K 2

ACTION STEPS:Prepare tools and NRT strategy.

Identify support structures; enlist friends and family.

Begin using the Craving Log (found on the next page).

JOURNALING OPPORTUNITY:What am I committed to this week? How does this commitment move me toward success?

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K 3

LAYING THE FOUNDATION To achieve any goal, you first must establish a solid foundation. This week will provide you with the opportunity to identify predictable excuses and learn how they hold you back. Clarity and commitment are the foundations of change. Dispelling and refuting excuses will remove the obstacles to being successful.

DISPELLING EXCUSES » I have tried so many times and have not been successful. I will probably fail again.

» I am addicted and the craving is just too strong.

» If I stop using tobacco, I will gain weight.

» I am able to focus better when I use tobacco.

Exploring these excuses will provide the opportunity to get clear on how your excuses continue to support your habit. Once you dispel your excuses, you can move forward by identifying your goal and supportive resources that are available to you.

CRAVING LOGThe first action step this week is to work through the Craving Log to identify key behaviors and times in which you have cravings and the desire to use tobacco. After recognizing your personal themes, you then can use the proper tools and knowledge to cultivate new habits.

HABIT LOOPBegin working through the Habit Loop. This will help you create more positive behaviors and habits.

» Identify the behavior that you want to change.

» Recognize what you are getting out of it.

» Isolate the trigger.

» Now replace the old habit with a more positive habit.

» Practice, practice, and PRACTICE your new habit!


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K 3

QUIT DATECreate and commit to your quit date — it is a key factor in being successful! Your quit date should be 14-30 days from now, but as you set the date, be thoughtful about upcoming events, parties, special days or abnormalities in your schedule that could change your stress level. If you know there are certain events that will challenge you, set your quit date away from them. Remember, you can find tips for reducing stress in the appendix.

Envision this as a new schedule that fosters wonderful change and sets you up for success. Think about choosing a day that has significance to you: your birthday, anniversary, or a special holiday.

ACTION STEPS:Continue filling out your Craving Log.

Choose your quit date (14-30 days from now).

Identify a Tiny Habit that you would like to change, and create the action.

JOURNALING OPPORTUNITY:How does my excuse for using tobacco limit my forward movement toward being tobacco-free?

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K 4

BEHAVIORS & HABITS Week 4 is focused on creating action and identifying triggers to gather information in support of that new action. Once you have committed to your action plan, it may be useful to “Clean Up and Clear Out” — this means preparing your environment to be tobacco-free.

CRAVING LOGOne of your action steps in Week 3 was to continue filling out your Craving Log. Now that you have worked through the Craving Log, what have you noticed?

» Circle common places where you used tobacco. » Underline common times when you used tobacco. » Highlight key physical, mental, and emotional responses.

CLEAN UP AND CLEAR OUTThe last action step for this week is to Clean Up and Clear Out. Taking time to clean and clear away the things and smells that remind you of your habit will greatly increase your likelihood of success.

Mentally and physically open up space to cultivate a new, cleaner and healthier way of living. With clarity, you can achieve forward movement!

This is the week of creation and action. With a clear vision of your goal, and a plan about what you can do differently, success is only a few steps away.


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K 4

ACTION STEPS:Continue to identify, commit to, and create new habits and behaviors that you will perform instead of using tobacco.

Clean Up and Clear Out! Take the steps to create a tobacco-free environment.

JOURNALING OPPORTUNITY:What am I committed to this week? How will my day-to-day life be different when I am tobacco-free?

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K 5

CELEBRATE SUCCESS AND REASSESS BARRIERS TO CHANGE Take a few minutes to reflect on the last four weeks. Give yourself a big pat on the back for what has gone well.

Are you tobacco-free?

Have you relapsed but gotten back on track?

Thinking about removing barriers, what opportunities are you seeing for yourself that will support your overall goals?

Are you empowered with the information, tools, support and motivation to make the choice to quit?

USE THIS MOMENTUM TO PROPEL YOU TOWARD SUCCESS!

You are making an incredibly valuable decision for your health and for your life. This is a great week to continue your Craving Log — and just like in Week 4, commit to using your NRTs or other tools each day. If you are having trouble with a certain place or time, choose a new place to take a break, or use one of the Tools and Tricks found in the appendix. Notice the times when you experience cravings and take responsibility for finding other ways to occupy your free time.

Your action step this week is to identify barriers that hold you back from quitting. In order to move forward, it is imperative to identify what or who may be a barrier for you.

As you have gained momentum through these last four weeks, what is standing out to you now?

When we commit to changes, we often are confronted with barriers that affect our ability to fully commit — even when the change is the best thing for us. To move forward, you must remove these barriers to create space for new habits. You are fully capable, in control and equipped with the proper tools for success.

What barriers do you need to remove to be successful?


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K 5

ACTION STEPS:Identify barriers that are keeping you or may keep you from being tobacco-free. Remove these barriers to set yourself up for long-term success.

JOURNALING OPPORTUNITY:Reflecting on the last four weeks, have I fully committed to change? What am I taking with me today and putting into action for forward movement?

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K 6

CELEBRATE WINS AND FORWARD MOMENTUM Wow — you made it to Week 6! You have done so much work up to this point. Applaud yourself for all of your efforts. From here on out, your mission is to live tobacco-free.

THIS IS JUST THE BEGINNINGNow is the time to recommit to your goals, recognize triggers and continually use the tools and techniques that you have learned.

REMIND YOUR FRIENDS AND FAMILY OF YOUR QUIT DATE. ASK FOR THEIR SUPPORT.

They will be there to help you through your ups and downs in these next few days and weeks as you begin to live tobacco-free.

In the past five weeks, you have worked on many different action steps to prepare you for being tobacco-free. Make sure you are fully supplied on all fronts:

» NRTs (see appendix)

» Tools and Tricks to Kick Cravings (see appendix)

Other things that will help you when cravings hit: » Keep a water bottle handy and full at all times. Water helps to flush residual toxins out of the body, and in turn, manages withdrawal symptoms.

» Actively avoid places, circumstances and activities that once were a home for your habit. Instead, every time you have the temptation to return to those old places, choose to participate in one of the healthy alternatives you discovered in Week 5.

There is too much to lose — and only a healthy life to gain.

THE TIME IS NOW!


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K 6

ACTION STEPS:Commit to being tobacco-free.

Stock up on NRTs and Tools for staying tobacco-free.

Ask for support. Remember, you have access to one-on-one telephone coaching if you need continued assistance. Please email [email protected] to set up an appointment.

JOURNALING OPPORTUNITY:Over the course of the last six weeks, have I fully committed to change? Where have I been successful? Where are opportunities? Why is it important to me that I remain tobacco-free? Write this as if you are already tobacco-free — from a place of power and confidence. Write as if you have achieved your goal and are moving forward.

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PEN

DIX

Tobacco Cessation Drugs

Tools and Tricks to Kick Cravings

10 Tips for Reducing Stress

Withdrawal

Preparing to Quit

Sample Craving Log

21

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PEN

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TOBACCO CESSATION DRUGS APPROVED BY THE FDA It is important to note that while all of these products are approved by the Food and Drug Administration, you must first consult your physician to appropriately choose a method that will suit you. Statistics show that tobacco users who use a Nicotine Replacement Therapy (NRT) when quitting double their likelihood of success.

NRTs are designed to wean you from addiction. They use small doses of nicotine over a period of time to reduce your body’s craving for tobacco.

OVER-THE-COUNTER NICOTINE REPLACEMENT Skin patches: These are sold both as generic and brand-name products. The patch adheres to the skin and is worn for 16-24 hours. It provides a consistent small dose of nicotine to the body, curbing the need to use tobacco.

Chewing gum: This type of NRT also is sold under generic and brand names. Proper chewing technique is crucial in order for this product to function properly, so consult the label and directions printed on the product packaging.

Lozenges: Also available as a branded or generic product, lozenges come in an assortment of flavors and strengths. They are not to be chewed; instead, they slowly dissolve when placed between your cheek and gum.

PRESCRIPTION-ONLY NICOTINE REPLACEMENT Inhaler: This product is available only under the brand name Nicotrol. The inhaler is puffed on, similar to how one would smoke a cigarette.

Nasal Spray: This product also is found only under the brand name Nicotrol. The nasal spray provides the fastest delivery of nicotine to the bloodstream.

PRESRCIPTION-ONLY FOR TOBACCO CESSATIONChantix (varenicline tartrate): This drug does not contain nicotine, but affects sites in the brain that respond to nicotine. It works by easing withdrawal symptoms and blocking the effects of nicotine if a person continues to use tobacco. Chantix is taken in pill form and regimented in a scheduled format by your healthcare provider. This medication also requires dosage prior to your quit date — you begin taking it while you still are using tobacco. Please work with a medical professional to select the proper dosage and regimen.

Zyban, Wellbutrin SR (BID), Wellbutrin XL (QD), Buproban, Budeprion (buproprion): This prescription does not contain nicotine. While the exact functions of this drug are not fully known, it is thought that it mimics the feeling of ingesting nicotine by producing high levels of dopamine and affecting the body’s norepinephrine.


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TOOLS AND TRICKS TO KICK CRAVINGS

CANDY/FOOD » Hard candy

» Sunflower seeds (with shells)

» Raw veggies

» Fruits

» Cinnamon sticks

» Gum

» Mints

REFRESHMENTS » Bottled water

» Herbal teas

» Fruit juices

» Coconut water

» Sparkling water

TOOLS » Toothpicks

» Straws

» Coffee stirrers

» Pen and paper

» Hand-held games/cellphone games

ACTIVITIES » Go for a walk

» Do 20 push-ups

» Walk the stairs

» Brush your teeth

» Take a shower/bath

» Light incense or candles

» Make a phone call


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MEDITATIONTake 5 to 10 minutes (or more) of a peaceful escape each day. Choose an activity that allows you to remain calm, such as sitting in silence or taking a short walk.

ENVISION RELAXATION Picture what it would be like to feel totally relaxed. Ignite your senses and go for a brief journey.

ENGAGE IN POSITIVE THINKINGWhether it is an affirmation of your efforts and successes, the people who surround you or even a favorite memory, take time to relish what is going well.

PRACTICE CONTROLLED BREATHINGInhale and exhale with control and purpose. Be aware of your breathing throughout the day.

BE MINDFUL OF YOUR SURROUNDINGSTake a peek around and enjoy the here and now. What is present? What do you see, hear, smell and feel?

SKIP THE COFFEETry substituting one beverage a day for a cup of tea. Sipping Chamomile can calm your mind and reduce stressors.

EXERCISEWhether it is in a class setting, with a friend or solo, find an activity that engages your body in movement and allows for freedom from the hustle and bustle of daily life.

CHOOSE YOUR FOOD WISELYWhile selecting meals and snacks, choose foods that make you feel at your very best. Avoid those that make you feel sluggish or uncomfortable.

SELF-MASSAGEWith both hands on your shoulders, squeeze your neck with your fingers and palms, and rub vigorously while keeping your shoulders relaxed. Wrap one hand around the other forearm and squeeze the muscles. With your thumb and fingers, move up and down from your elbow to fingertips and back again. Repeat with the other arm.

SLEEPYour body, mind and spirit function at their best when your body is well rested. Adjust your sleep schedule so you go to bed at the same time each night and wake at the same time each morning. Adults need to have between 7-9 hours of sleep each night.

10 TIPS FOR REDUCING STRESS

References: CDC- http://www.cdc.gov/features/sleep/. Stemose-Kovacs, Jenny/ “Blissing out:10 Relaxation Techniques To Reduces Stress On-the-Spot. WebMD feature. 21 OCT 2011. <http://www.webmd.com/balance/stress-management/features/blissing-out-10-relaxation-techniques-reduce-stress-spot>.


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PEN

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WITHDRAWALWhen beginning a tobacco cessation program, it is extremely common to go through mild to severe symptoms of withdrawal. This comes in many different forms and is unique to each individual. These symptoms can strike on the first day of cessation and may last hours, days or even weeks.

WITHDRAWAL IS NORMAL; YOU ARE NOT ALONE IN YOUR EFFORTS.

HOW TO BATTLE THROUGH WITHDRAWALRevisit your reason for quitting: Acknowledge the reasons you chose to become tobacco- free. Keep these reasons on paper or in some written form so you can be re-inspired at any time.

The “Just One” rationalization: People experiencing withdrawal often battle with the idea that “just one won’t hurt me.” But it will! Stay on the road of willpower. Shift your focus to something empowering, and let this craving pass.

Know your triggers: Be aware of the habits you created prior to cessation and work to avoid those locations, situations or people. The urge to go back to tobacco can come from any habitual memory or relapse in diligence. Know what situations will tempt you to fall back into old behaviors. Build a system of support, because your success is highly dependent on it. Family and friends are a great resource, but don’t discount the wealth of services in your community, online and through your health-coaching program. Check them out and don’t be afraid to use them!

Don’t discredit victories: Each day you go without tobacco is a stride toward recovery. Honor your efforts and reward yourself.

Practice positive thinking: Give yourself positive mental feedback. Begin to acknowledge your thinking and practice positive thoughts. The life you want lives in your thoughts, so manifest your positive thinking into your daily life!

Resources: http://www.helpguide.org/mental/quit_smoking_cessation.htm


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PREPARING TO QUITThe thought of quitting can seem daunting and overwhelming. Maybe you are ready and feel absolutely confident in your decision. Wherever you are in your journey, here are a few pointers to prepare you for your leap into tobacco cessation. At the START of your journey, take these initial steps into tobacco-free living.

S = Set a quit date.

T = Tell friends, family and co-workers of your plan to quit.

A = Anticipate and plan for the challenges you will face while quitting.

R = Remove cigarettes, tobacco and other smoking-related products from your home, car and work.

T = Talk to your doctor and gather information about resources available to you.

ENGAGE WITH A COACH/MENTORWorking to resolve ambivalence toward tobacco use is most successful when you engage in relationships that leave you feeling heard and understood. Teaming with a coach is a beneficial way to have helpful conversations about experiences and events in your life. Those conversations ultimately will lead to your best thinking — and a solution to quitting tobacco.

Please email [email protected] to set up an appointment for one-on-one coaching.

Resources: http://www.smokefree.gov/qg-preparing-tell.aspx


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THA

NK

YO

U CONGRATULATIONS!You have completed Breathe Easy! Quitting tobacco is difficult for many people, and by finishing this six-week program, you already have taken more action than most. Acknowledge yourself for all that you’ve accomplished, but also remember that your road is just beginning.

Use the tools you’ve learned during this program to continue your success and keep up the work you’ve started. Refer back to this workbook to access the information you need to maintain your momentum and your new life.

If you need further support, have questions or want to start working with a coach individually, please email [email protected]. Good luck!


breathe easy program workbook - mywellnessnumbers.com€¦ · breathe easy is designed to support...

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