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Slips and Relapse: Tips for Managing Cravings and Stress

In this session, we will discuss slips and relapse, stress management techniques, and ongoing support services. Learn how to avoid slips, keep a quit diary, and effectively manage stress. Discover the 4A's technique for stress relief and celebrate your progress!

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Slips and Relapse: Tips for Managing Cravings and Stress

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  1. Session # 7 Slips and Relapse

  2. Outline Session #7 • Welcome and introductions • Group expectations and behaviour • Sharing quit experiences • Slips and Relapse • Stress management • Review • On-going support services • Evaluation PACT - MHG

  3. Group Guidelines • Review… PACT - MHG

  4. Sharing quit experiences • Has anyone quit • during this program? • recently? • for 6 months or more? • What helped the most? PACT - MHG

  5. Slips • A slip is NOT a failure! • accept it and return to your plan • learn from it – make plan for next craving or temptation • Use the 4Ds • Remember – • an urge or craving passes quickly PACT - MHG

  6. Relapse • Using tobacco again on regular basis • A learning opportunity for the future • Remember what worked this time and what did not • Apply this information to next quit attempt • Be positive! Be PROUD of the time you were tobacco free PACT - MHG

  7. Tips to avoid slips and relapse • Never smoke a cigarette you did not buy • Never buy cigarettes in a place you are about to relapse • If you buy a pack, smoke only one, throw rest away PACT - MHG

  8. Keep a quit diary • Record your progress on a daily basis • Record cravings, coping skills, successes • Written record is encouraging • Watch successes ↑ and slips ↓ PACT - MHG

  9. Tips for stress management • Make time for yourself • Read, hot bath, craft/hobby, exercise, museum, friends/family • Random act of kindness • Positive self-talk • Laugh every day • Deep breath • Exercise every day • ↓ stress, bp, weight • ↑energy, well-being, positive attitude PACT - MHG

  10. Stress Relief – 4A’s Avoid • Take control of your surroundings • Avoid people who bother you • Learn to say no • Ditch part of your list However, some problems can't be avoided. For those situations, try another technique. PACT - MHG

  11. Stress Relief – 4A’s Alter • Respectfully ask others to change their behavior • Communicate your feelings openly • Manage your time better • State limits in advance PACT - MHG

  12. Stress Relief – 4A’s Accept • Talk with someone • Forgive • Practice positive self-talk • Learn from your mistakes PACT - MHG

  13. Stress Relief – 4A’s Adapt • Adjust your standards • Practice thought-stopping • Reframe the issue • Adopt a mantra • Create an assets column • Look at the big picture Choosing the right technique: • Stressors good and bad are a part of every life. Practice applying these techniques to balance your stress equation. With practice, that once-hefty backpack will become your private bag of tricks. Soon, you'll be able to pull out just the tool that will keep you hiking through life at a steady clip. PACT - MHG

  14. Wiggle Break!! PACT - MHG

  15. Review • Tobacco use is mostly addiction---part habit • Risk to overall health, quality of life, early death – very high • Expensive – would you rather spend money on rent, healthy food, personal items? • Withdrawal and cravings can be managed – make a plan using your new skills PACT - MHG

  16. Review • Medication can help IF you have decided to reduce or quit • Assistance is available – ask your pharmacist or doctor • ALWAYS tell your doctor if you have reduced or quit – some medication doses might need to be adjusted PACT - MHG

  17. On-going support available • Part of the cessation program • Phone, email, in-person • Support, encouragement, problem-solving • More frequently at first, increased interval as you progress – plus whenever needed • Smoker’s Helpline 1-877-513-5333 PACT - MHG

  18. Remember the 4 Ds • Drink plenty of water • Delay for 5-7 minutes • Do something else • Deep breathing PACT - MHG

  19. Have you quit or reduced tobacco since the classes started? • Yes • No PACT - MHG

  20. Was this program helpful? • Yes • No • Somewhat PACT - MHG

  21. What was most helpful? • Why tobacco is harmful • Tobacco impact on mood disorders • Benefits of reducing or quitting • Tips for withdrawal or cravings • Medications • Nutrition • Stress management/relaxation PACT - MHG

  22. Did you learn some new skills? • Yes • No PACT - MHG

  23. Challenge • Continue – or start – to reduce or quit • Be aware of • healthy food choices • healthy serving sizes • healthy stress reduction • Walk (or other exercise) for 30 minutes every day • Set small goals – CELEBRATE every success! PACT - MHG

  24. What could make this class better for next time? • … PACT - MHG

  25. Celebrate! You did it!!

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