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Stop Smoking Help Index
INFORMATION ADVICE A simple, successful stop-smoking program In Dr. Tom Stevens' and Dr. Robert Kapche's previous stop-smoking research program, they used a combination of the rapid smoking technique, a supportive weekly group, a contract to give a substantial amount of money to a cause opposed to smoker's views, and cognitive therapy for defeating pro-smoking thoughts and encouraging healthier thoughts. Over 75% of the group were not smoking a year later. This program was based upon a literature review of the most powerful techniques to stop smoking. You can use these same simple techniques on yourself. 1. Rapid Smoking Technique. Of the above techniques, the rapid smoking technique seems to be is the single most effective to end craving. You can do it yourself by (1) going into a small room such as a closet or bathroom and closing the door, (2) smoking one cigarette after another until you get a raw throat and very queasy stomach [not until you vomit], and (3) leaving the room and throwing all smoking paraphernalia into the trash. In the future when you get the urge to smoke vividly imagine the dry throat and queasy feeling you got. 2. Contract. Make a contract that the first time you smoke one cigarette, a person you can trust will mail a prewritten check (e.g. say $100) to a cause you don't like. You can build in special treats and rewards for going the first day, first week, first month, etc. without smoking. Make the significant rewards that you really look forward to. Make the contract before you begin. 3. Avoid tempting situations and people. At first, avoid all situations where you are tempted to smoke (e.g. bars, friends who smoke, high tension situations, etc.). In the next few weeks or months, as you gain strength, you can begin to gradually start exposing yourself to many of these situations. Although use good judgment and avoid indefinitely those that you know might be too tempting. Plan these before you begin. 4. Coping with stress and negative emotions (anxiety, depression, boredom, frustration). For most people smoking is often used as a stress-reducer or way to cope with emotions. Learn and use other ways to cope with negative feelings (take SHAQ and follow help-links to find some such as exercise, visualization, and relaxation techniques, listening to music, solving the underlying problem [best idea], reading something inspirational or helpful or thinking positive thoughts). Overwhelmingly stressful situations are one of the main causes of relapse. Plan for what you will do if such a situation occurs. And if it does, remember that all the work you have done may be wasted if you don't avoid smoking during this difficult time. 5. Support from others. Before you start your program, if possible get into a stop-smoking support group. Also, talk with all those near to you and those who might tempt to to smoke. Ask for their help in supporting your efforts. Think about what each could do that would help and ask them directly for their help. 6. Finding new rewards. For most people smoking is often used as a reward. Think about how you use it as a reward and what other rewards you could substitute. 7. Replacing pro-smoking thoughts. Many smokers associate smoking with positive self-concepts like independence, extraversion, creativity, rebelliousness, or strength. As they stop smoking they begin to feel as though they are abandoning their traditional group of people or giving up part of their identity. Search out these underlying beliefs or assumptions and confront them with anti-smoking thoughts such as "Cigarettes don't make me free, they make me addicted to them and are ruining my health so that I may become an invalid some day that others have to take care of." Search for any underlying beliefs that may be contributing to your continued smoking and confront them with more realistic ones. INTERNET
LINKS American Cancer Society National Cancer Institute ***Mayo Clinic Stop Smoking Help University of California San Francisco Medical Center
Internet Stop-Smoking Program Quit Smoking at Quit Smoking TryToStop Giving up smoking - Homepage Stop-tabac: Welcome to the Smoker Aid Program University of Michigan Heath S - How to Stop Smoking GO TO: book_sites.htm
CSULB Student Health Center Counseling and
Psychological Services (CAPS) Other student services and
student organizations may also be helpful |
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Home Page Free, full-length self-help manuals.
Psychologist Dr.Tom Stevens' Web Site
at www.csulb.edu/~tstevens California State University, Long Beach (CSULB) Copyright 2006, Tom G. Stevens PhD URL of this web site is www.csulb.edu/~tstevens/success
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