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Excerpt from the
Stop Smoking
With Biofeedback workbook
HOW TO USE THIS PROGRAM
STOP SMOKING WITH BIOFEEDBACK is an interactive experience involving the audio CDs, written material and the GSR 2. You will be instructed to stop the CD occasionally and write in the booklet provided. It is extremely important that you follow the instructions on the CD and complete the assignments. This program has been carefully designed to make it easier for you to quit smoking and more importantly, to stay quit. If you don't follow the instructions carefully, the impact of the program will be lessened and quitting smoking will be more difficult for you.
The program is divided into three phases: PREPARATION, TERMINATION, and MAINTENANCE. As you listen to the audio CD, turn to the corresponding section in the booklet. You will find information that will be useful during each phase, spaces to complete assignments and to take notes and a pocket size form which you can carry with you during the quitting process.
Before you begin, consider finding a friend or several friends who want to quit smoking too and invite them to go through the STOP SMOKING WITH BIOFEEDBACK program with you. It makes the process of quitting more interesting, less lonely and provides support and encouragement that can be valuable.
To begin, get a pen or pencil, open your booklet to the Preparation section and then listen to CD 1, Track 1 labeled: PREPARATION PREPARATION: WEEK #1
QUITTING TIME: I will quit smoking on________________at ______________ AM/PM.
INSTRUCTIONS FOR RECORD- KEEPING
At the back of the booklet is a one week record-keeping form, entitled "Why Did I Smoke That Cigarette?" Following the instructions given on the CDs, you will keep a record of the cigarettes you smoke over a 7 day period. Each time you smoke a cigarette, ask yourself the question "Why did I smoke that cigarette?" and choose one of the reasons from the list on the back of the form entitled "Why Did I Smoke that Cigarette?" routine, craving, boredom, reward, stress, social, or relaxation. Use the abbreviations at the bottom of the record-keeping form.
WHY DID I SMOKE THAT CIGARETTE?
ROUTINE: Routine cigarettes are smoked reflexively, automatically, without thinking, for example with coffee, after a meal or on the telephone. These are habit cigarettes and usually most of the cigarettes people smoke are habit cigarettes.
CRAVING: Craving cigarettes are smoked after a period of abstinence from smoking - usually after approximately 20 to 30 minutes. They are a reflection of your addiction to nicotine. After church, after a meeting, a movie, when your body is yelling "I need a cigarette!," these are craving cigarettes.
STRESS: Stress cigarettes are worry, pressure, deadline, problem cigarettes and are usually smoked in bunches. When you are nervous, angry, depressed or irritable and find yourself smoking three cigarettes at once, these are stress cigarettes.
SOCIAL: When drinking with friends, talking with family or associates, or interacting with strangers, you smoke social cigarettes. When you punctuate your conversation with dramatic pauses by smoking, these are social cigarettes.
RELAXATION: Many people mention that cigarettes help them relax. This is a false impression because nicotine is a stimulant, but if you are craving for a cigarette they will help calm you down. Also, if you associate smoking with relaxing times over and over, they become associated with relaxation.
REWARD: Reward cigarettes are smoked during coffee breaks at work or when you have just completed a tough job. You don't consciously say to yourself "I am going to reward myself with a cigarette," but in effect that is what you do. They can be confused with Relaxation cigarettes, but if you question yourself carefully you will recognize the difference.
This is a brief excerpt from the Stop Smoking With Biofeedback workbook.
Main Biofeedback Page | GSR 2 Device | Prevention Magazine Article
Stop Smoking With Biofeedback is only $105.00
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value) when you purchase this program