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CLEAN-BREAKStop Smoking Through Learning to FOCUS

The Workbook

Copyright 1991-2013 Diane Zimberoff, LMFT

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any meanswithout the express written consent of the author.

Published by Wellness Press

The Wellness Institute3716 - 274th Avenue SEIssaquah, WA 98029(425) 391-97161-800-326-4418

The information in this workbook is not intended as medical advice. Its intention is solely informational andeducational. It is recommended that the reader consult a medical or health professional should the need for onebe warranted.

Printed in the United States of America


The Workbook

Contents

Introduction to CLEAN-BREAK

Week OneGetting Ready to Quit 1

Week TwoQuitting 9

Week ThreeBecoming a Clean-Air-Breather 19

Week FourMaking Healthy Choices 29

Stop Smoking through Learning to FOCUS

Welcome to the CLEAN-BREAK Stop-Smoking Program!

This is a four-week program, and you can expect to be a non-smoker by the end of the fourth week. TheWorkbook is divided into four weekly sections, and is intended to be used in conjunction with the group classes.Each section has Weekly Instructions, with assignments which have proven to be highly effective in assistingpeople to stop smoking. In order to succeed in your desire to quit, you must follow the instructions and do everyassignment.

During Week One, you will be setting a Quit Date for next week, and then getting very clear about yourcommitment to that Quit Date. You will be changing brands for this week to the lowest tar cigarettes available.You will be discovering what events and emotions in your life trigger your desire to smoke, and developing healthyalternatives.

During Week Two, you will quit smoking, make your home a smoke-free environment, and learn many Toolsto insure success.

In Week Three, you will focus on the positive aspects of withdrawal, and establish three new healthy behaviorswhich satisfy your reasons for smoking without smoking.

In Week Four, you will create strategies to overcome all possible obstacles to your successfully quitting.

There is a Check List at the end of each weekly section. Check off each assignment as you do it. And thereis an audio program on CD for each week. Listen to it at least once every day.

Now, let's get started!

Diane ZimberoffDirector, The Wellness Institute


Week One

Getting Ready to Quit



Getting Ready to Quit - Week 1

Smoking Facts

1. Smoking does not relax you.1. Nicotine is a stimulant, and the more of it that you use the more anxiety you create (caffeine

works the same way).2. Smoking restricts breathing and oxygen intake, which causes anxiety.3. Nicotine destroys vitamins, especially B Vitamin, the stress-reduction vitamin.

2. Stop smoking and you reduce your chances of getting lung cancer by 80%.

3. The number of Americans who died of cigarette-induced lung cancer during the first 6 years of the SurgeonGeneral’s Report on Smoking is ten times the number of deaths caused by the atomic bombing of Hiroshima inWorld War II.

4. The number of women who smoke increased 350% since 1930, and deaths among women from lung cancerincreased 400% over the same time. Lung cancer rates among women have doubled in the past ten years alone.

5. Breast cancer among women is increasing because cancer-causing tars and nicotine collect in the breast fluidsof women who smoke.

6. The death rate of chronic bronchitis and emphasema is 500% higher for smokers than for non-smokers.

7. “Smoking is the single greatest preventible health hazard in the world,” says Dr. Thomas Mulvaney, HarvardMedical School.

8. Sidestream smoke has twice as much tar and nicotine, 3 times the benzpyrene, 5 times the carbon monoxide,and 50 times as much cadmium and ammonia as mainstream smoke.

9. Hydrogen cyanide, the deadly gas used in gas chamber executions, is found in cigarette smoke in concentrationsof 1600 parts per million. Ten parts per million is considered dangerous.

10. Smoking one pack of cigarettes per day results in the inhalation of one cup of tar each year into the lungs.

11. Smokers have twice as many automobile accidents and housefires as non-smokers.

12. Children who reside with a smoker have more respiratory diseases, higher blood pressure, and higher incidenceof asthma than those who reside with non-smokers.

1



Weekly Instructions

Congratulations! This week you are joining the 35 million Americans who have successfully quit smoking. If 35million people have done it, so can you!

1. Write down the benefits to you of quitting smoking, and the benefits of continuing to smoke. Continue adding to your Benefits List throughout the week.

2. Play your CD audio program one to three times per day.

3. Use anchors to relax with FOCUS techniques.

4. Set your Quit Date, and record it on your Quit Smoking Pledge. Acknowledge your commitment to your Quit Date frequently through the week.

5. Write out 25 times per day your personal statement of commitment.

6. Change brands of cigarettes to Carlton, and throw all of your current cigarettes in the garbage.

7. Write down, on the Daily Smoking Log, the time and place of every cigarette you smoke this week , and the triggering emotion and/or situation of each.

2



Benefits to me if I Quit Benefits to me if I Continue to Smoke

1.

2.

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Circle the top three in each list.Check the #1 most important benefit in each list.

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The three ‘hooks’ of smoking:

1. Habit

2. Chemical addiction

3. Psycho-social dependency

CLEAN- BREAK will:

1. Provide you with clear steps to break the habit byrecognizing and changing the ‘triggers’.

2. Help you to recognize withdrawal signs. You will be givenmany tools to deal with ‘cravings’.

3. Show you healthy ways to relax and to deal with triggeringemotions.

4

Itemize your pain if you continue to smoke:



QUIT-SMOKING PLEDGE

I hereby pledge to give up my smoking habit. I signify that I am aware of the following facts andagree to the following provisions:

Stopping for only a short period of time, or without aprogram to follow, will not usually break the habit. I willlearn and use the available techniques to resist the cravingto smoke.

On my chosen "Quit Day", I will stop all smoking, sincethis has been proven to maximize success rates and is themost effective method.

I will follow all instructions, and carefully study allprogram materials.

This certifies that I am determined to succeed and will make the strongest possible effort to doso.

My "Quit Day" is ________.

______________________________________________(signature )

_________________________(date)

YYYYYes,es,es,es,es,I Quit!I Quit!I Quit!I Quit!I Quit!

5



Daily Smoking Log ~ Day of the week: Date:

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Quitting - Week 2


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Quitting - Week 2


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Quitting - Week 2


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Quitting - Week 2


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Quitting - Week 2


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Quitting - Week 2


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Summary of Smoking Experience:

Time & Place of smoking Emotion/situation

Day one:

Day Two:

Day three:

Day four:

Day Five:

Day six:

Day seven:

6



7

1. Continue adding to your Benefits List all week.

2. Play your CD audio program one to three times per day.

3. Use anchors to relax with FOCUS techniques.

4. Acknowledge your commitment to your Quit Date.

5. Write out 25 times per day your personal commitment.

6. Change brand to Carlton, and throw away your cigarettes.

7. Keep your Daily Smoking Log for every day this week.




Week Two

Quitting



Quitting - Week 2

Important Facts to Remember

1. You may have reasons why today is not a good day to quit smoking. There willalways be some reasons - lots of them. Today is the very best day to quitsmoking because it is the first day of your life as a non-smoker.

2. You will learn lots of tools to use - these techniques will become your friends.

3. Guarantee: the process of quitting will end!

4. Nicotine will leave your body in two days. It gets easier everyday after that.

9


10

Quitting - Week 2


Quitting - Week 2

Weekly Instructions

1.Stop smoking today!

2. Throw away all cigarettes and smoking paraphenalia (lighters, ashtrays, matches, etc.).

3. Make your home a smoke-free environment!

4. Review the "Tool Box" and have your tools handy.

5. Write down what you learned from any previous attempts to quit smoking.

6. Write your weekly affirmations.

11


Quitting - Week 2

Tool Box

1. Drink water all day longbenefits:1. counters cravings2. keeps you feeling filled up so you don’t overeat3. keeps your hands occupied4. satisfies your oral needs5. speeds up the release of nicotine and tars from your body6. acts as a diuretic, keeping weight off7. keeps you occupied busy filling the bottle or glass, getting ice, cutting lemons, eliminating, etc.

2. Drink fruit juice to reduce sugar cravings

3. Drink herb tea for relaxation (chamomile, valarian, peppermint)

4. Chew or suck on cinnamon sticks, tooth picks, carrot sticks, sugar-free mints or gumbenefits:1. satisfies your oral needs2. eliminates the craving to smoke3. is only a temporary tool - soon you can release it

5. Physical exercisebenefits:1. positive way to reduce stress2. keeps weight down3. releases endorphines, nature’s pain killers4. improves circulation and breathing5. quickly releases nicotine and tars from the lungs and body6. further helps to reduce risk of heart attacks, diabetes, osteoporosis, and cancer7. improves the immune system8. increases energy9. reduces cravings

12


Quitting - Week 2

Tool Box continued

6. Physical exercise you can do in your office or anywhere1. touch your toes 25 times2. push-ups 25 times3. jump rope for 5 minutes4. jumping jacks 25 times5. go for a walk around the the block once

7. Vitaminsbenefits:1. increased energy (B-complex).2. improved immune system (especially vitamins B and C).3. reduces cravings (B-complex).4. replaces destroyed vitamins (vitamins B and C).5. a natural way to reduce stress (B-complex).

8. FOCUS audio programs for relaxationbenefits:1. immediate healthy relaxation.2. reduces blood pressure.3. releases body tension.4. fills up ‘smoking time’.

9. Deep breathing - take `time out' to sit and relax and breathe - take à breather'

10. Affirmations - personal statements which remind your inner Self of what you’re doing, and establishesthe expectation of succeeding

11. Support system - call a buddy

13


Quitting - Week 2

If You Have Quit Before and Didn’t Stay Quit - Remember:

1. This time is unique because you now have all the support and tools of CLEAN-BREAK.

2. You may have had some false starts - but so has everyone who has finally quit onceand for all.

3. Everything requires practice. Just see the other attempts to quit as practice. This timeis the real thing!

4. It is easier if you don’t take a single puff, but if you do, ignore it and continue with the

14


Quitting - Week 2

Previous Attempts to Quit Smoking:

1. The main thing I learned is ____________________________________________.

2. Another important thing I learned is ____________________________________.

3. How many times have you previously been serious about quitting?

4. What should you have done differently?

5. What is different this time that will work better?

6. Did alcohol or drugs play a part in your returning to smoking?

7. If so, how will you handle this differently now?

8. What worked the best for you?

9. List anything that may be an obstacle to staying quit.

15


Quitting - Week 2

Affirmations for Week 2

1. As of ___________, I ________________________ am now and forever a non-smoker.

2. As of ___________, I ________________________ now enjoy being free of unhealthy habits.

3. I, _____________________, use my tools such as drinking water, exercising, and practicinginstant relaxation.

4. I, _____________________, feel excited about my new freedom from addictions.

5. I, _____________________, find healthy ways to reduce my stress.

6. I, _____________________, call on my support network whenever I need to.

7. I, _____________________, am adding healthy habits to my life daily.

8. Write your own affirmations, in your own words:

quit date name

namequit date

16


Quitting - Week 2

Quitting - Week 2

17

1. Drink lots of lemon ice water.

2. Use cinnamon and carrot sticks, sugar-free mints or gum .

3. Do 25 toe touches or jumping jacks if the urge to smoke comes up.

4. Use your "calm and relaxed" anchor for instant relaxation.

5. Listen to your CLEAN-BREAK audio program as often as possible.

6. Repeat and write your affirmations daily.

7. Take supplemental vitamins daily.

8. Have support phone numbers ready to use, and call your buddies.

9. Write down what you learned from previous attempts to quit.


18

Smoke - free !


Week Three

Becoming a Clean-Air Breather



Becoming a Clean-Air-Breather - Week 3

Weekly Instructions

1. Write down your benefits of quitting.

2. Write down your "triggers" and how to change each one.

3. Review your "Tool Box".

4. Have your exercise program in place.

5. Play your audio program daily.

19



If you are tense, ask yourself “What am I Focusing on?”Change your focus to the positive.

Remember that whatever you focus on magnifies.

Positive Benefits of Quitting Smoking:

1. All poisons are gone from your tissues, organs, and lungs.

2. It’s easier to breathe fully.

3. All senses are improved, especially smell and taste (notice that you use less salt).

4. You now smell fresh - your breath, clothes, car, house, or office.

5. You now wake up without coughing.

6. Your exercise feels better, and you are more motivated to exercise.

7. You are more relaxed, you handle stress more easily.

8. You have more money to spend on healthy habits.

9. You feel confident: if I’ve done this, I can do anything.

10. You have just added 15-20 years to your life.

11. You have greatly reduced your risk of cancer, heart disease, or emphasema.

12. You are adding to the health of family and friends.

20



Focus on the benefits I am receiving:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

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Positive Aspects of Withdrawal:

1. Light headedness

2. Tingling

3. Increased coughing

4. Loss of concentration

5. Dry mouth

6. Headaches

7. Nervousness

8. Cravings

1. Good sign: there is more oxygen in your brainnow.

2. Good sign: your circulation is improving.

3. Good sign: your ‘vacuum cleaner’ is working tocleanse the lungs.

4. This will pass. Take a brief break every hour totouch your toes 25 times. And take additional Vita-min B-complex. Take a ̀ breather' to get oxygen toyour brain.

5. Drink lots of water.

6. Take an aspirin and listen to your audiotape.

7. Good sign: the drug is being released from yourbody. Drink valarian, peppermint, or chamomileherb tea. Go for a walk or do 25 toe touches or 25push-ups. Listen to your relaxation tape. Each monthyour permanent relaxation level will improve.

8. This only lasts 20 seconds, so use the tools youknow to handle it: get busy and immediately changeyour FOCUS! Drink water, breathe, touch yourtoes, chew on a cinnamon stick, relax, review yourpersonal statements, go for a walk.

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To Break a Habit, Change a Habit

Triggers to be aware of:

1. a cup of coffee (example)

2. alcohol (example)

3.

4.

5.

6.

7.

8.

9.

10.

How to change this trigger:

1. drink herb tea or fruit juice instead (example)

2. drink soda water with cranberry juice and lime(example)

3.

4.

5.

6.

7.

8.

9.

10.

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to relaxanywhereanytimeany day

Change your FOCUS and breathe

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Reframing for Non-smoking

I. My intention in smoking was:

II. Three new healthy behaviors which satisfy that intent, without smoking:

1.

2.

3.

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Affirmations for Week 3(write out one 25 times each day)

1. I, _________________, now focus on the positive benefits I receive daily as a non-smoker.

2. I, _________________, have greatly increased my overall health and added 15-20 years to my life.

3. I, _________________, now breathe easily and deeply. This increases the flow of oxygen to my organs andimproves my ability to relax.

4. I, _________________, now visualize clean lungs, healthy tissue, and lots of oxygen flowing to my organs.

5. I, _________________, enjoy smelling fresh, having more energy, and my increased health.

6. I, _________________, feel great knowing that I can conquer anything!

7. I, _________________, enjoy contributing to my own health as well as the health of others.

8. I, __________________, improve my personal appearance by eliminating stained teeth and fingers, bad breath,coughing, and smoke odor on clothes.

9. I, __________________, improve my personal satisfaction by regaining my sense of taste and smell, feelingmore energized and active, sleeping better, eliminating smokers cough.

10. I, _________________, save money, as much as $10,000 in ten years. I can now use that money for life.

11. I, __________________, increase my productivity by regaining the time I spent maintaining my smoking habit.

12. I, _________________, now that I breathe fully, can enjoy exercising and naturally control my weight.

13. I, _________________, ___________________________________________________________.

14. I, _________________, ___________________________________________________________.

15. I, _________________, ___________________________________________________________.add your own statement

add your own statement

add your own statement

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27

1. FOCUS on positive aspects of withdrawal.

2. Write down benefits you’re receiving.

3. Write out triggers: ̀ break a habit', ̀ change a habit'.

4. Daily deep breathing for relaxation.

5. Play your CD audio program daily.

6. Review your "Tool Box".


Week Four

Making Healthy Choices


Making Healthy Choices - Week 4


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Important Facts to Remember:

1. Stay alert! Don't get overconfident. Don't take that first puff: it is the only thingthat will increase your craving.

2. The ̀ occassional cigarette' issue: forget it! It is like an alcoholic saying he/shecan have one drink. Only people who were never addicted can do this.

3. If you slip, stop immediately! Continue with the program. Don't beatyourself up about it, just get back on track.

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Weekly Instructions

1. Make healthy food and beverage choices.

2. Eliminate fats and refined sugars.

3. Choose more fresh fruits, vegetables, low-fat proteins.

4. Reduce the amount of salt intake.

5. Daily exercise or sports.

6. Become aware of your feelings.

7. Begin a personal growth program, or therapy, to learn to express your feelings ina healthy way (if you choose).

8. Write down your rationalizations vs. the real truth behind them.

9. Write down possible obstacles to quitting,and strategies to overcome each one.

10. Write out your favorite affirmation each day.

11. Listen to your CD audio program every day.

12. Draw a picture of yourself as a non-smoker one year from now.

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I. Weight management1. 75% of non-smokers did not gain weight when they stopped smoking.2. Weight gain does not automatically follow stopping smoking.

II. How do you use food?1. Food as an oral substitute?

A. Use water instead of eatingB. Identify low-cal or non-calorie foods (cinnamon sticks, fresh vegetables ...)C. Suck or chew on ice

2. Food as a reward?A. Instead, put the money you save on cigarettes into a jar, and buy yourself a non-food

gift, like a rebounder or bicycle or skates or skisB. Identify activities that are fun and rewarding to you

3. Food to calm nerves and reduce anxiety?A. Instead of eating, take Vitamin B-complexB. Keep full on waterC. Add quantities of crunchy raw vegetables - without dip or dressing - more roughage

will satisfy you and calm you downD. Use your relaxation tapesE. Treat yourself to a warm bath, shower, or hot tub, or to a massage

4. Craving sweets?A. Drink fruit juiceB. Eat fresh fruitsC. Choose something sour

5. Food to stuff emotions?A. Yell instead - into a pillow, your hands, in your car or walking by the water, or have a

tantrum on your bedB. Utilize counseling to learn to express your feelings in healthy waysC. Write down in a journal your feelings, especially your resentments and fearsD. Talk to a friend about your feelingsE. Express your feelings directly to the person involved in the interaction

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How does your Inner Child feel now?

These are feelings that you might be having this week, so refer to this chartfrequently to identify your feelings when you experience the urge tosmoke, or to eat as a substitute.

Afraid

Abandoned

Loss of a friend

Grief

Sad

Empty

Lonely

Weak

Discouraged

Excited

Hopeful

Confident

Powerful

Healthy

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Rationalizations

Rationalization:

Ì can have one cigarette - I deserve it.'

`My grandfather lived to 97 and smoked every day for80 years.'

Ì'm driving everyone crazy. If I don't start smokingagain, my spouse will probably leave me.'

Rationalization:

The truth:

Ì don't deserve to die, and I know one will likely leadto more.'

Ì can't count on that for me - he may have been theexception to the rule. He may have also ruined thehealth of everyone around him for all those years.'

There has never been a documented case of drivingsomeone crazy by stopping smoking. If you sit downand explain to your family how you feel, you will getsupport from them. They all want you to add 15-20years onto your life.

The truth:

List your rationalizations, and the truth. Keep adding to this list whenever youbecome aware of how you use this avoidance technique:

vs.

vs.

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List all the temptations, unexpected occurances, obstacles you've encountered or heard about others' having,events that in the past lead you back to smoking. Then think of and write out strategies that will work for youto overcome each one.

Strategies to overcome it

1. encourage him/her to quit again2. ask him/her to smoke outdoors , or in only

one specified room of the house3. focus on your success, and that you don't

have to fail to make him/her feel better

1.

1.

1.

1.

Possible obstacles

Example: if my spouse started smoking again

Obstacle:

Obstacle:

Obstacle:

Obstacle:

Use FOCUS to relax.Then mentally rehearse each possible obstacle, and the strategies to overcome them.

34



35

1. Make healthy food and beverage choices.

2. Daily exercise or sports.

3. Begin a personal growth program, or therapy, to learn toexpress your feelings in a healthy way (if you choose).

4. Write down your rationalizations vs. the real truth behind them.

5. Write down possible obstacles to quitting,and strategies to overcome each one.

6. Write out your favorite affirmation each day.

7. Listen to your audio program every day.

8. Draw a picture of yourself as a non-smoker one year from now.

Documents

CB booklet title pages - f.hubspotusercontent20.net