Stress Management as Relapse Prevention for Smoking Cessation

1

• Stress Management as Relapse Prevention for
  Smoking Cessation
• Joy Edwards John Rudy,PhD

2
Stress Managementas Relapse Prevention for
Smoking Cessation

• Smoking Cessation Quit Rates
• Stress Warning Signs
• Energy Management

• Emotion Regulation Skills
• 5 Step Plan

3
(No Transcript)
4
Stress Warning Signs

• Physical
• Behavioral
• Emotional
• What can I do?!

• Cognitive
• Spiritual
• Relational

5
Energy Management

• The endless treadmill
• Average stress response triggered each day
• Fight or flight

• Study of athletes
• Rituals of recovery
• Recouping energy

6
Two Things We Need

• A way to calm the stress reaction regular
  relaxation practice
• Balance in our lives to alternate the releasing
  and recouping of energy

7
The Breath

• Chest Breathing
• - relatively shallow
• -shoulders rise
• -constricted, tightness
• Belly Breathing
• -relaxed
• -deep breathing the breath, the key
• to
  relaxation

8
Physical Capacity

• Eating breakfast
• Food that releases energy more slowly
• Portion control
• Time of day we eat
• Lots of water
• unlock your
• potential

• Problem with sleep deprivation
• Importance of exercise
• Seek recovery every 90-120 minutes

9
Emotional Capacity

• Positive emotions ignite energy, negative
  emotions drain.
• Find enjoyable activities.
• Friendship

• Observing emotions, not being hijacked by them
• Cultivating gratitude

10
Mental Capacity

• The value of realistic optimism
• Positive self-talk
• Creativity requires a rhythmic movement between
  engagement and disengagement.

• Visualizing the desired outcome
• Meditation prayer

11
Spiritual Capacity

• Most powerful source of our motivation,
  perseverance, and direction.
• Alignment with our deepest values.
• Connecting with values and beliefs.

• Reflection, journaling,
• service to others
• He who has a why to live can bear almost any
  how

12
Self Soothe

• Note the feeling
• Breathe into the feeling

13
Self Define

• Accept the feeling
• Remind yourself that you are more than the feeling

• Feeling will fade, you remain
• How do I wish to respond to the feeling?

14
Self Transcend

• Acting in a way that takes in the greater good.
• Letting go of painful emotions.

• Forgiveness
• Courage
• Empathy

15
5 Step Plan

• Mindfulness
• Pause Button
• 5 Minute Vacation
• Visualization
• Practice