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B B B h B B B B B B B B B B B B B . 7 : Coping With Common Triggers And Finding Alternatives To Smoking
Sometimes certain cues are associated with smoking. For some people it might be helpful to avoid or remove such cues to reduce urges to smoke (e.g. lighters, ashtrays, matches, and other smokers). What cues, if any, might exist in your environment that might serve as a cue or trigger to smoke?
COMMON TRIGGERS ALTERNATIVES TO SMOKING
Check any of the following that you think might cause you problems.____Being around others who smoke
Try to avoid them or leave the situation
Tell others you are trying to quit
Think of your reasons for quitting
Other__________________________Talking on the phone
Have healthy snacks available
Doodle with a pen
Break your usual phone routine (sit down, stand up, change rooms)
Other__________________________Taking breaks at work/home/school
Eat a snack, chew gum or drink water
Go where smokers are not
Read a book/newspaper/article in a magazine
Take a walk
Other__________________________Feeling bad or down
Call a friend for support
Picture yourself as a nonsmoker
Start a hobby or plan new activities (read a book, jog, do other exercises)
Other__________________________Drinking alcohol
Switch beverages (e.g. from beer to wine)
Drink nonalcoholic beverages for a while
Other__________________________Drinking caffeinated beveragesSwitch beverages (e.g. from coffee to tea)
Drink decaffeinated beverages for a while
Mix decaf with regular
Other__________________________After a meal
Get up after the meal, leave the table
Gargle or brush your teeth
Chew gum
Other______________________ ____Driving
Remove all cigarettes from the car
Clean out the ashtrays
Chew gum
Other__________________________Coping with anxiety/stressful situations (i.e. after an argument with spouse/co-workers)Take a deep breath and go for a walk
Do something you enjoy (listen to music, read a book, watch TV)
Think of the reasons why you want to stop smoking
Other______________________
DEALING WITH URGES TO SMOKE
THINGS YOU MIGHT CONSIDER:
Delay: When the urge strikes, tell yourself that you will wait 10-15 minutes. By not satisfying the urge immediately, you begin to interfere with the routine of smoking and increase the probability that you will experience a reduction in the intensity of the urge.
Behavior Substitution: This strategy is often used with the delay technique. It is the replacement of one behavior, smoking, with another behavior. For example, when you have the urge to smoke, you might decide to have a piece of gum, take a walk, draw or doodle, knit, play a game, brush your teeth, or any number of other things that would work for you.
Rewarding yourself: This is an important strategy. Reward yourself when you have been successful at not smoking for a certain period of time. For example, go to a movie after not smoking for two weeks; buy yourself a CD or video after not smoking for one month, etc.
Escape: When you are in a situation where you are tempted to smoke, leave, rather than smoke.
Seek Support From Others: Talk to someone who will be understanding of your situation and will give you encouragement.
Rearrange Your Environment: Put your ashtrays away, do not have cigarettes around, put reasons for quitting in key places, stock up on gum, nuts, fruit and vegetables to snack on, visit dentist and have your teeth cleaned, clean your house and car thoroughly.
Rearrange Your Activities: Cut back on drinks associated with smoking, at least temporarily; put yourself into no smoking situations and places, try out new activities and places.
STOP AND THINK ABOUT
Think about the positive benefits of not smoking.
Think about the negative effects of smoking.
Distract yourself by thinking about other things, especially positive things that hold your attention.
Imagine yourself as a nonsmoker.
Recognize that while quitting may seem difficult, many people have done it, so it is very do-able.
Imagine your friends or familys positive reactions as you stop smoking.
WHAT COULD TRIGGER A RETURN TO SMOKING?
What types of situations have been associated with your smoking that might put you at risk of a relapse? (check all that apply)
___ Missed the feeling
___ Missed holding something / having my hands busy
___ Social gatherings (parties, sporting events)
___ Relaxing at home
___ After dinner
___ When Im happy or celebrating ___ Upon waking
___ During work/office/school breaks
___ See others smoking
___ Drinking coffee or tea
___ Boredom
___ Depressed
___ Work pressure or other stresses (frustration, anger)
___ Withdrawal symptoms from quitting
___ Weight gain
___ Other ________________________________________________________
___ Other ________________________________________________________
PLAN AHEAD FOR HOW TO DEAL WITH TRIGGERS
For example, if you know that being around others who smoke has been a trigger for going back to smoking in the past, you could plan to sit in the non-smoking section at restaurants, ask relatives and friends who smoke not to smoke around you, and so on.
For the trigger situations you listed above, list on the next page how you plan to deal with those situations other than smoking.
(((
WHAT ARE YOUR FOUR HIGHEST RISK
SITUATIONS FOR SMOKING?
Trigger Situation #1
___________________________________________________________________________________
My plan for dealing with this situation is: ___________________________________________________________________________________
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Trigger Situation #2
___________________________________________________________________________________
My plan for dealing with this situation is: ___________________________________________________________________________________
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Trigger Situation #3
___________________________________________________________________________________
My plan for dealing with this situation is: ___________________________________________________________________________________
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Trigger Situation #4
___________________________________________________________________________________
My plan for dealing with this situation is: ___________________________________________________________________________________
_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Identifying Triggers HANDOUT and EXERCISE 3A PAGE 3
FILENAME 3A.HandoutExercise.IDCopeTrig.v2.doc
Identifying Triggers and Developing Action Plans HANDOUT and EXERCISE 3A PAGE 4
FILENAME 3A.HandoutExercise.IDCopeTrig.v2.doc DATE \@ "M/d/yy" 12/9/08
PAGE
Coping with Triggers and Urges HANDOUT and EXERCISE 3A
PAGE 1
FILENAME 3A.HandoutExercise.IDCopeTrig.v2.doc
FILENAME 3A.HandoutExercise.IDCopeTrig.v2.doc
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