breathe free: the plan to stop smoking session five
TRANSCRIPT
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
Cigarette smoking is major cause of several cancers
Lung, trachea and bronchus (90%)
Larynx (84%)
Oral cavity including lip,
tongue, mouth,
and pharynx (92%)
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
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 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
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
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
Warnings signs of relapse are given on page 44 of your Personal Plan Booklet
The Plan To Stop 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
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
• 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
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.”