week 6 download list - smokendersonline.com · week 6 download list 6-1 weekly action review 6-2...

Week 6 Download List

6-1 Weekly Action Review

6-2 Emotional Reactions to Quitting

6-3 Dealing with Problems

6-4 More benefit of Being a NONSMOKER

6-5 Get Slim and Stay Slim (Calorie Expenditure Chart)

6-6 Snack Choices and the Food Exchange Description

6-7 Select your Calorie Intake Chart

6-8 The Food Exchange

6-9 Eater Meter

6-A Refrigerator Reminder

6-B Instant Helpers

6-C Weekly Action Steps

6-D Session 6 Review

Weekly Action Review

Please use this sheet to check off your weekly action steps that you completed in Week 5.

Celebrated your smoking Cut-Off day

Continued with Action Steps:

Oral Gratification

Calming Techniques

Mirror Talk

Relaxation, Affirmation and Visualization

Breathe Right exercises

Got sufficient rest

Ate light, nourishing meals

Moderated alcohol and caffeine

Drank 8 glasses of water a day

Rewarded yourself

Read and added to your list of Reasons to Quit

Used fresh fruit or juice for a natural energy lift

Took Vitamin C

Stress Periods from the previous two weeks

Added to daily exercise

Began a record of the benefits of quitting smoking

Observed smokers with a sense of compassion

Put cigarette savings into your FUN MONEY container

6-1

Began collecting facts on smoking and health

Recognized any Symptoms of Recovery

Positive thinking

Decoded your cravings, thoughts and urges to smoke as

soon as they occurred

If anyone offered you a cigarette, your response was: “No

thanks, I don’t smoke anymore”

Cleaned the inside of your car, if appropriate

Participate in discussion forum at

www.SmokendersOnline.com for additional support.

6-1

http://www.smokendersonline.com/

Emotional Reactions to Quitting

You may have sailed through the last week or two, feeling as if a burden has been lifted from

your shoulders. If so, that’s great. On the other hand, you may be feeling that something is

missing from your life. You may be feeling some of the fears we discussed in Session One.

Quitting smoking can be emotional roller coaster. You may feel alternately happy or angry, self-

confident or irritable, proud of yourself or sorry for yourself.

If you’ve encountered emotional challenges, don’t be discouraged. You will level off, physically

and emotionally, at your own rate. Individual reactions can vary based on such factors as

personal background and current lifestyle, as well as on how dedicated you have been in

following this program.

Remember that all symptoms of recovery, including emotional reactions, are transient. They

may be annoying or uncomfortable, but they’re nothing to fear.

Attitude is important: Credit all the positive symptoms to the fact that you’re quitting smoking,

and blame all the uncomfortable ones on the fact that you smoked.

Or the next two pages, you’ll find some ideas about how to deal with specific emotions, as well

as other symptoms of recovery, by decoding, distracting, and re-patterning.

6-2

Take a moment now to make a note about your predominant feelings of the past week:

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

Dealing with Problems: Decode, Distract, Re-pattern

Now that you’re a nonsmoker, you’ll discover that sometimes problems can stimulate positive action. In other words, you used to light up at the first hint of a problem. The cigarette didn’t solve anything, but it gave you something to do while you thought about the problem. Now, you have a lot of things you can do. Refer to this guide and think of other ideas you can add to the list. Instructions: First, use the Decode column—find the nature of your problem. Find an immediate solution in the Distract column. Third, find a way to Re-pattern so you don’t get caught short the next time.

Decode Distract Re-pattern

Hungry, “Snack” Oral Gratification: Brush, floss, rinse. Chew on a clove, cinnamon stick, lemon wedge or piece of ginger root. Drink water.

Learn to use the snack choices on Page 6-6

Angry/Frustrated “Breathe Right”. Do something physical like punch a pillow or punching bag or bang a drum.

Resolve to avoid the source of your anger in the future, or change your approach to it.

Lonely Call or write a friend. Visit someone lonelier than you. Reward yourself (check your reward list).

Become involved with people. Join a group. Do someone a favor.

Tired Take a break and stretch. Do some deep breathing. Drink juice or broth.

Get adequate rest at night if you want to cope. Take a nap if you can.

Bored/Restless Do something physical! Start a new project or finish an old one (see your rewards).

Take a class or learn a new hobby. Change daily routine.

Depressed Do something physical. Look your best—get a haircut or a new hair style. Have a good cry and get it over with.

Get involved with people. Plan rewards. Check possibility of water retention.

Worried Use the relaxation audio. Go for a walk—a run, something energetic.

Put things in perspective. Attack smallest problem first and solve it.

Hurt Feelings

Write down what happened, and think about it. (See “Rewards and Distractions”).

Develop a sense of humor. Try to see other point of view.

6-3

6-3

Decode Distract Re-pattern

Disappointed Talk to yourself—“Mirror Talk”. Reward yourself.

Plan ahead, develop an alternative strategy. Accept disappointment with a mature attitude, and set a new goal.

Embarrassment Try your sense of humor. You’re only human!

Don’t be so concerned about what others think. Rely on your new sense of self-esteem.

Tension Relaxation exercises, deep breathing, hot shower, nice walk.

Increase Vitamin B complex. Examine the stressors in your life. Stress management.

Concentration Take a breath. Deep breathing. Tackle the task at a more productive time, if you can.

Stress/Pressure Deep breathing. Exercise. Relaxation exercises.

Same as “Tension” above. Learn to control your response, and be flexible.

Insomnia Relaxation exercises. Drink something warm, like herbal tea or milk and honey. Warm bath. Read something really boring.

Change the time you go to bed. Don’t take day naps. No caffeine. Examine the pattern—for example, do you have insomnia on vacation?

Weight Gain Don’t panic. Increase exercise and use the “Food Exchange”.

Re-pattern your eating.

Too Rushed Slow down, regardless. Take some deep breaths and don’t be afraid to tell someone you need more time.

Try to start earlier. Anticipate those situations that might slow you down, and allow time.

Feeling Bloated Elevate your legs and drink water (if reduced salt intake). This can be a symptom of recovery.

Learn about high sodium foods and avoid salt.

Nibbling Chew on ginger root or clove. Drink water, do oral gratification routine.

Pinpoint your unhealthy eating habits and change them. Re-stock your kitchen with light snacks.

Familiar Trigger Recognize it as a former smoking trigger and go for a walk, do deep breathing exercises.

Anticipate this will happen and plan what to do.

Pleasure Count your blessings and enjoy the feeling.

Nothing more is needed.

More Benefits of Being a Nonsmoker It’s great to be a nonsmoker!

People tend to take the good things for granted and get all hung up on the difficulties and problems. That’s human nature. But now, as you approach your goal of total freedom from nicotine and the cigarette, you need to concentrate on the positive improvements you are already experiencing and will continue to experience. Take a minute to go back and read your lists of “Benefits of Being a Nonsmoker”. Knowing that you probably don’t even realize all of the benefits you are experiencing, we have added some authentic lists (volunteered by SMOKENDERS® graduates) to stimulate your thinking. Study them carefully and underline the ones that apply to you.

Physical Benefits Emotional Benefits Social Benefits

Improved sense of smell. I have more self-esteem. Able to come through social situations with flying colors.

Feeling more fit and energetic. I have a sense of power and self mastery.

People don’t keep having to wave my smoke away at dinner.

General feeling of well-being. I have a sense of pride. The number of potential close friends has increased since I quit smoking.

Less short-winded. No more guilt about smoking. Opportunity for dating has increased.

No dry mouth or brown tongue.

Those close to me are proud of me.

Don’t rush through meals to get to my cigarettes-enjoy dinner companions more.

Clear eyes. I’m satisfied by this accomplishment.

More comfortable with people.

A radiant, clear complexion. I feel younger. Less clumsy without cigarettes.

Easier to exercise. I’m more secure. No longer have to scramble for cigarette money.

Feel like I’ve lost weight. Am more open—more willing to take a change.

I’m better at getting my point across without smoking.

Like not craving nicotine. Am more able to cope. Enjoy social gatherings more.

Breathing easier. Feel calmer. Don’t have to sneak out for a cigarette. 6-4

Throat feels better. Am more sensitive to nature. Don’t have to weather a storm for a cigarette.

Hair stays cleaner longer. Have a new sense of freedom. Don’t put off doing things to have a cigarette.

Lost the morning cough. Don’t have to worry about whether or not I left a cigarette burning.

Don’t have to miss part of an event because I need a smoke.

Able to breathe deeper. Don’t worry about forgetting my cigarettes and matches.

No longer feel limited because I smoke.

Nasal passages not burning. Feels more well-balanced. Not as fidgety in front of others.

Can breathe through my nose. Handle stress more directly. Don’t run the risk of burning other people’s things.

Easier to climb stairs. Relieved that I won’t suffer smoking illness.

It’s easier being socially accepted.

Can talk while climbing stairs. Sharper on the job. Easier to be on time.

Not so tired. More In touch with feeling. Friends are supportive.

Chores are not as tiring. Am happy my body is recovering so quickly.

No longer worry about nonsmokers wanting to avoid me.

Have a better taste in my mouth.

Seem more stable, not so “emotional”.

Am better able to keep up with active friends.

Fall asleep more easily; Wake up more refreshed.

Handle problems better and more quickly than when I smoked.

I’m more pleasant to be around now that I don’t smell like a dirty ashtray.

No more heart palpitations. Able to resist temptation when it occurs.

I get to the point a lot faster.

Can swim better. Have more confidence. I like the positive feedback from the people I love.

Able to last longer at tennis. Am more positive about everything, not just quitting smoking.

Discovering it’s a lot better to be a nonsmoker these days.

Can hold my breath longer. Don’t even think of cigarettes when aggravated.

Able to communicate more directly with people.

No more chest pain when I laugh.

Feel good about the process of change.

I fit in better because I don’t have a habit that is socially offensive.

I feel younger. Know how to avoid self-pity. Don’t have to juggle cigarettes to handle other things.

6-4

No need to clear the throat constantly.

Spent time with a heavy smoker and didn’t want or need a cigarette.

Can mingle at parties without having to stay near an ashtray.

I don’t smell like stake smoke. Extremely self-satisfied. Am being asked to join the group more often.

No dark sputum. Felt good when I was introduced as a nonsmoker.

Don’t have to feel guilty about secondhand smoke.

Acid indigestion is gone. Life is easier, less panicky. Don’t have to search for a place to put out a cigarette.

Have more pep and stamina. Like this elevated feeling of not smoking.

I’m saving money.

No pain in my lungs after I exert myself.

Can’t help thinking, “I don’t have that filthy habit anymore”.

It’s nice to be so positive I can actually encourage others to quit.

No more smoker’s breath. I’m happy after I get through a difficult situation without smoking.

I’m no longer embarrassed about the way my house or office smells.

Nose is clear, not crusty. Feel like a winner. Now that I realize smoking is aesthetically ugly, I’m glad I don’t do it.

Body seems less tense. Smile a lot more. I receive more respect.

People say I look better. More direct—say what’s really on my mind.

Have fewer headaches. The “no concessions” attitude is beginning to permeate other aspects of my life.

Have no more tobacco taste.

I feel much calmer, more relaxed.

Yellow fingers are gone.

My teeth look better, brighter.

No “rattle” in my chest.

Seem to have more feeling in my toes.

Crave orange juice, not nicotine.

Meals are more enjoyable.

Can keep up with my active friends/family.

Feel like doing more. 6-4

Get Slim and Stay Slim Without Smoking!

Weight gain is one of the first concerns of smokers when they stop lighting up. You already learned that your mouth had almost constant attention when you were smoking, and to gratify that acquired need without nibbling, you practice “oral gratification”. You are also breathing right and exercising more. In fact, you may be like many SMOKENDERS® ONLINE participants, and find that you have actually lost weight since you stopped smoking, rather than gained pounds, as feared. Use the following pages to help you eat right and control your weight. Spending Calories One of the secrets of weight control is keeping your metabolism in high gear. Metabolism is the process by which your body transforms the food you eat into the energy you need and into body heat. The more energy you expend, the more calories you burn. If your energy output is low, the fat input will be high. Use the following list of activities to help increase your energy output based on the number of calories burned per hour by each activity. (Note that these are estimates and the actual number of calories burned varies according to your weight and amount of exertion). If you are really interested in weight control, you will raise your overall level of activity each day. You have already accomplished some activity increase by adding 15 minutes of exercise to your daily routine. Now you must THINK ACTIVE! Squirm in your chair. Move quickly to get something done. Walk briskly. Stretch frequently. Be active as much as possible. Simply be aware of what you are doing and how.

6-5

Calorie Expenditure Chart Activity Calories Burned

Per Hour Activity Calories Burned

Per Hour

Bicycle riding 200-600 Ping Pong 180

Moderate walking 215 Standing at parties 20

Jogging 500 Playing golf (no cart) 133

Playing soccer or football

560 Reaching for items on a high shelf regularly

150

Playing basketball 500 Make phone calls standing up

20

Frisbee throwing 200 Take stairs instead of elevator

150

Kite flying 30 Start every morning with a big stretch

150

Ice skating 200-600 Scrub floors, windows 165

Dancing 200-400 Iron 165

Rowing 500-900 Wash dishes by hand 50

Roller skating 200-500 Sweep floors 100

Playing tennis 500-700 Paint walls 150-200

Scrape and sand floors

180-200 Put on some music and march around the room

550

Horseback riding 400-500 Hang wallpaper 150-200

Judo 800 Mow the lawn 300

Exercise class 250-820 Shovel snow 300-700

Skiing downhill 350-500 Skipping rope 300

Skiing cross country 650-1000 Card playing 100

Playing volleyball 300 Billiards 250

Weight lifting 500

6-5

Snack Choices

Choose one of these: ITEM AMOUNT CALORIES

Celery 3 stalks 24

Cucumber 10 slices 20

Green pepper 1 cup sliced 10

Radishes 4 small 15

Tomato 1 small 20

Apple 1 small 40

Low fat milk 1 cup 35

Onion soup 1 cup 35

Cherries 12 medium 68

Roast beef small, thin slice 75

Veg. soup 1/2 cup 50

Pear 1 medium 50

Bouillon 1 cup 20

Plum 2 medium 40

Tangerine 1 large 40

Nabisco wafers 2 50

Chicken breast 1 small slice 75

Boiled egg 1 75

Orange 1 small 40

Raw carrot 3 sticks 15

Dill pickle any amount 0

Strawberries 1 cup 40

Grapefruit 1/2 medium 70

Peach 1 medium 40

Plain Jello 1 serving 65

Vanilla wafer 1 25

Orange juice 4 oz. 55

Tomato juice 4 oz. 25

Diet cola 12 oz. 2

Fruit salad 4 oz. 57

Instead of one of these: ITEM AMOUNT CALORIES

Sherbet 1 cup 240

Beer 12 oz. 175

Pizza 4 oz. 250

Raisins 1/2 cup 235

Corn chips 1 oz. 164

Vanilla fudge 2 oz. 226

Whole milk 8 oz. 170

Cola 12 oz. 160

Frosted cupcake 1 184

Gingerbread 1 slice 174

Custard pie 1 slice 330

“Ding Dong” 1 167

Apple turnover 1 315

Fig Newton 2 208

Banana cream pie 4 oz. slice 485

Cheese cake 4 oz. slice 306

Nut fudge brownie 2 oz. 265

Peanut butter cup 1 281

Peanut brittle 2 oz. 240

Frosted layer cake medium slice 300

Chocolate malt 10 oz. 500

Jello pudding 1/2 cup 165

Ice cream sand. 1 173

Chocolate covered

peanuts 2 oz. 320

Read some literature on fats, carbohydrates and calories, and make sure your meals are balanced.

6-6

Avoid High Sodium Foods

Another consideration in food health and weight control involves eliminating excessive

sodium intake. Sodium is found in most of the foods you eat and your body needs a certain

amount of it every day, but far less than you probably now consume. Eating more sodium

than you need causes your body to retain fluid rather than excrete it normally. If you are

experiencing sudden weight gain, puffiness of the extremities and even mild depression, you

may be retaining fluid. To reduce fluid retention, try salt substitutes and limit the

consumption of foods high in sodium, including…

Table salt

Salted & smoked fish

Salted & smoked meats

Bacon and bacon fat

Ham

Salt pork

Sausages

Lunch meat

Chipped & corned beef

Hot dogs

meat extracts

meat sauces

meat tenderizers

Anchovies

Caviar

Dried cod

Herring

Sardine

Sauerkraut

Potato chips

Pretzels

Cheeses

Salted popcorn

Olives

Regular bouillon

Ketchup

Celery salt

Garlic salt

Onion salt

Prepared mustard

Pickles

Relishes

Regular soy sauce

Worcestershire

Chili sauce

Salted nuts

Check other sources for low sodium food lists.

THE FOOD EXCHANGE

A great way to eat food you like and maintain or even lose weight.

Chances are, if you are practicing oral gratification and re-patterning, you are not gaining

weight and you are not concerned about it. But, if you are looking for an easy way to avoid

weight gain or lose pounds, The Food Exchange is perfect, especially for busy people.

No calorie counting – no special foods! Simply choose from the food exchange groups listed

on the following pages – and you have got a wide variety to choose from.

6-6

Hereʼs how it works:

1. Select the daily meal plan that is best for you from the chart on the next page. 2. Circle the column that indicates the number of calories you want to consume each

day.

3. Then choose foods from each exchange group in the amounts indicated. You will find

the six exchange groups on the pages that follow.

For best results, do not add or omit exchanges, and eat the suggested amounts which

help you get essential proteins, carbohydrates, fats, vitamins and minerals.

6-6

Select your Daily Calorie Intake

Breakfast 1000 1100 1200 1300 1400 1500 1600 1700

List 1 Vegetable Exchange

-

-

-

-

-

-

-

-

List 2 Fruit Exchange

1

1

1

1

1

1

1

1

List 3 Bread Exchange

1

1

1

1

1

1

2

2

List 4 Meat Exchange

1

1

1

1

1

1

1

1

List 5 Fat Exchange

-

1

1

1

1

1

1

1

List 6 Milk Exchange

1

1

1

1

1

1

1

1

Breakfast 1800 1900 2000 2100 2200 2300 2400 2500


-

-

-

-

-

-

-

-


1

2

2

2

2

2

2

2


2

3

3

3

3

3

3

3


2

1

2

2

2

2

2

2

List 5 Fat Exchange

1

2

2

2

2

2

2

3


1

1

1

1

1

1

1

1

6-7

Lunch 1000 1100 1200 1300 1400 1500 1600 1700


-

-

-

-

-

-

-

-


1

2

2

2

1

2

2

2


1

1

2

1

2

2

2

2


2

2

2

2

2

2

2

2

List 5 Fat Exchange

-

-

1

1

1

1

2

2


½

½

½

½

½

½

½

½

Lunch 1800 1900 2000 2100 2200 2300 2400 2500


1

1

1

1

1

1

1

1


1

2

2

2

2

2

2

2


2

2

2

2

3

3

3

3


2

3

3

3

3

3

3

3

List 5 Fat Exchange

2

1

1

2

2

3

3

3


½

½

½

½

½

½

½

1

6-7

Dinner 1000 1100 1200 1300 1400 1500 1600 1700


1

1

1

1

1

1

1

1


1

1

1

1

1

1

1

1


-

1

1

2

2

2

2

2


2

2

2

2

2

2

2

2

List 5 Fat Exchange

-

1

1

2

1

2

2

2


½

½

½

½

½

½

½

½

Dinner 1800 1900 2000 2100 2200 2300 2400 2500


1

1

1

1

1

1

1

1


2

1

1

2

2

2

2

2


2

2

2 ½

2 ½

3

4

4

4


2

3

3

3

3

3

3

3

List 5 Fat Exchange

2

2

2

2

2

2

2

2


1

1

1

1

1

1

1

1

Adapted from “Meal Planning with Exchange Lists”, developed by committees of The

American Dietetic Association and The American Diabetes Association in cooperation with

the Chronic Disease Program of The United States Public Health Service.

6-7

The Food Exchange

Use with the Daily Calorie Intake chart (Page 6-7)

LIST 1: Vegetable Exchanges

If the vegetable you select is raw, eat as much as you want.

GROUP A: One serving equals a single, cooked cupful. Asparagus Chicory Lettuce Rhubarb (no sugar)

Beet Greens Collards Mushrooms Romaine

Broccoli Cucumber Mustard Greens Sauerkraut

Brussels Sprouts Dandelion Greens Okra Spinach

Cabbage Eggplant Parsley String Beans

Cauliflower Escarole Peppers Summer Squash

Celery Greens Poke Tomatoes

Chard Kale Radishes Watercress

GROUP B: One serving equals only half a cup.

Beets Rutabagas

Carrots Pumpkin

Onions Turnips

Peas, Green Winter Squash

List 2: Fruit Exchanges

Apple, 1 small Apricots, 2 med. fresh Applesauce, 1/2 cup

Apricots, 4 dried halves Banana, 1/2 small Berries, 1 cup

Blueberries, 2/3 cup Cantaloupe, ¼ Cherries, 10 large

Dates, 2 Figs, 1 large fresh Figs, 1 large dried

Grapefruit, 1/2 small Grapes, 12 Grape juice, 1/4 cup

Honeydew melon, 1/8 Mango, 1/2 small Orange, 1 small

Orange juice, 1/2 cup Papaya, 1/3 med. Pear, 1 small

Pineapple, 1/2 cup Pineapple juice, 1/3 cup Plums, 2 med.

Prunes, 2 dried Raisins, 2 Tbsp. Tangerine, 1 large

Watermelon, 1 cup

6-8

List 3: Bread Exchanges

Bread, 1 slice

Biscuit or roll, 1

Cornbread, 1 1-1/2” cube

Muffin, 1

Crackers, Graham, 2

Crackers, Thin Round, 6-8

Crackers, Oyster, 20

Crackers, Saltine, 5

Crackers, Soda, 3 -----------------------------------

Beans (Navy, Lima, etc.) dry cooked, 1/2 cup

Peas (Split, etc.) dry, cooked, 1/2 cup

Baked Beans (no pork), 1/4 cup

Corn, 1/3 cup Parsnips, 2/3 cup Pasta, 1/2 cup

Potatoes (Sweet or Yams), 1/4 cup

Potatoes, White, baked or boiled, 1

Potatoes, White, mashed, 1/2 cup

Rice or Grits, cooked, 1/2 cup

-----------------------------------

Ice Cream, 1/2 cup (and omit 2 fat exchanges)

Sponge Cake, plain, 1 1/2” cube

LIST 4: Meat Exchanges Meat and poultry (Beef, Pork Liver, Lamb, Chicken, Turkey, etc.), 1 slice (2”x2”x1/8”)

Hot Dog, 1

-----------------------------------

Codfish (Halibut, etc.), 1 slice (2”x2”x1/8”)

Salmon (Tuna, Crab, Lobster), 1/2 cup

Oysters (Shrimp, Clams), 5 med.

Sardines, 3 med.

Cheese (Cheddar, American), 1 slice

Cheese, Cottage, ¼ cup

Egg, 1

Peanut Butter, 1 Tbsp. (limit to one exchange.)

6-8

LIST 5: Fat Exchanges

Avocado, 1/8 (4” diameter)

Butter/Margarine, 1 tsp.

Bacon, crisp, 1 slice

Cream, Light (Sweet or Sour),

2 Tbsp. Cream, Heavy, 1 Tbsp.

Cream Cheese, 1 Tbsp.

French Dressing, 1 Tbsp.

Mayonnaise, 1 tsp.

Nuts, 6 small

Oil/Cooking Fat, 1 tsp.

Olives, 5 small

LIST 6: Milk Exchanges (If milk is fat-free, add two fat exchanges.)

Milk, Whole, 1 cup

Milk, Evaporated, 1/2 cup

Milk, Powdered, 1/4 cup

Milk, Skim, 1 cup

Buttermilk, 1 cup

EXTRA LIST: As much as you want. (calories are insignificant) Coffee/Tea (caffeine-free preferred) Clear Broth Bouillon (fat-free) Lemon

Gelatin (unsweetened Cranberries (unsweetened) Non-caloric

Sweeteners

Pepper, Herbs, Seasonings and other spices

Vinegar

6-8

Eater Meter

Yes/Often Sometimes No/Rarely

1. Do you feel you should eat everything on your plate?

2. Do you have seconds?

3. Is your meal schedule irregular?

4. Do you eat a meal standing up?

5. Do you keep nuts, crackers, cookies, etc.,

handy?

6. Do you keep snacks near the TV?

7. Do you eat candy or popcorn at the

movies?

8. Do you carry gum and/or candy with you?

9. Do you munch something or chew gum

when you drive?

10. Do you drink non-diet soft drinks?

11. Do you have more than one alcoholic drink

before dinner?

12. Do you eat in bed?

13. Do you have a “night cap” (drink or dessert)

before bed?

14. Do you wake up and raid the refrigerator?

15. Do you nibble when you get angry or

depressed?

16. Do you nibble when you have an

unpleasant thing to do?

6-9

17. Do you eat when you're bored?

18. Do you think some people are happier when they are fat?

19. Do you get angry when someone suggests

you shouldnʼt nibble?

20. Do you get angry if someone eats a snack you were saving for you?

21. Do you salt your food before tasting?

22. Do you gulp your food?

23. Do you eat on cue to outside stimuli, like

the sight of pastry?

24. Do you skip breakfast?

25. Do you skip lunch?

26. Do you skip dinner?

27. Do you eat “take-out” foods (pizza,

hamburger, etc.)?

28. Do you ever food shop when youʼre

hungry?

29. Do you feel you have to finish othersʼ

leftovers?

6-9

really

think is your stomach

hungry? will eating now

solve the problem?

Reminders are an important part of helping us stay on track about anything in life. If you wish

to cut out the label on this page and, using magnets or tape, attach it to your refrigerator

door—or any location where you feel it would be most helpful to you.

6-A

Instant Helpers

When you want to boost your energy, or calm down, or get a good night’s sleep, try the

following “instant helpers”.

Instant Get-Up-And-Go in the Morning

Instant Tension Relievers Instant Calmers

Stretch slowly and gently. Take 5 deep breaths. Use your Calming Technique.

Take a lukewarm, needle-sharp shower.

Bend from the waist and hang there like a rag doll for a minute or so.

Smile a warm, sincere smile at the next 10 people you interact with.

Stand straight and tall. Walk everywhere. Sincerely appreciate all the efforts of the people you are working with—and tell them!

Maintain good posture. Say something nice to someone at least once a day.

Instant Energy Boosters

Instant Sleep Helpers

Stretch slowly, deliberately. Use relaxation audio.

Smile. Breathe deeply while focusing on one positive word, like “Peace”

Increase Vitamin B complex. Use your Calming Technique.

Eat lightly every three hours instead of three big meals a day.

Make a list of every problem or concern that’s on your mind, and decide on what time the next day you’ll think constructively about the items on your list.

Splash cold water on face, neck and wrists. Drink a cup of warm herbal tea, or warm milk and honey.

Drink some orange juice. Think of one thing you can look forward to for the next day.

Move briskly for a minute or two and take some deep breaths.

Forgive yourself for not being perfect.

6-B

Weekly Action Steps—Week 6

(To be completed AFTER watching the Session Six Video Presentation on www.SmokendersOnline.com)

1. Continue with the following Action Steps:

Oral Gratification

Calming Techniques

Mirror Talk

Relaxation, Affirmation and Visualization

Breathe Right exercises

Get sufficient rest

Eat light, nourishing meals

Drink 8 glasses of water a day

Reward yourself

Read and add to your list of Reasons to Quit

Take Vitamin C

2. Concentrate on building your list of “Benefits of Being a Nonsmoker”.

3. When problems arise, use the suggestions on page 6-3, “Dealing with Problems”.

4. Use some of the “Instant Helpers” on page 6-A.

5. Begin to compile a list of possible future triggers—events you haven’t encountered yet

which you anticipate will or could happen to you within the next year, and that will likely

include triggers to smoke. Examples include seasonal holidays, vacations, and crises

such as accidents and illness.

6. Continue to observe smokers, and begin to observe nonsmokers as well. Note how they

deal with stress and problems.

7. Continue to moderate your use of caffeine. Avoid alcohol entirely for a few weeks, if

possible; if not, then at least water down your drinks, and limit your intake as much as

possible.

6-C

8. Add another 5 minutes to your daily exercise routine.

9. Continue to save the daily amount you used to spend on cigarettes in your Fun Money

container.

10. Continue collecting facts on smoking and health.

11. Anticipate some lingering Symptoms of Recovery and continue to treat them by using

the most appropriate methods. If you have any concerns at all, don’t hesitate to consult

your physician.

12. Do not feed your old smoking habit in any way.

13. Go to www.SmokendersOnline.com and participate in the online forum with other

nonsmokers.

NOTES:

6-C


Session Six Review

1. Why can quitting smoking be like an emotional roller coaster?

2. What could you be expressing that others may mistake for irritability?

3. Name three foods that can be used to change the taste or feeling in your mouth if you

are “mouth hungry”:

4. In dealing with problems, what purpose does distraction serve?

5. Name three instant energy boosters:

6. What type of foods can contribute to water retention?

6-D

7. Why is it important to anticipate future triggers?

8. Name three healthy snack choices:

9. What does it mean if you have a dream in which you are smoking?

10. Why is it a good idea to avoid alcohol when you are quitting smoking?

Congratulations! You have completed Session Six. Next week (preferably one week from today),

log into www.SmokendersOnline.com to begin Session Seven. Have a confident, rewarding

week!!

Remember: Your Calming Techniques, Affirmation/Visualization exercises and/or the Relaxation

exercises can help you remain calm, confident and positive. Also, engaging in the online

discussion forums with other SMOKENDER® ONLINE participants may be a useful support for

you!

6-D


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