Quit and Stay Quit - A Personal Program to Stop Smoking: Quit & Stay Quit Nicotine Cessation Program

509 Pages·1996·1.8 MB·English

by  Terry A. Rustin

Quit & Stay Quit : A Personal Program to
title:
Stop Smoking
author: Rustin, Terry A.
publisher: Hazelden Publishing
isbn10 | asin: 1568381093
print isbn13: 9781568381091
ebook isbn13: 9780585368764
language: English
Cigarette smokers--Rehabilitation, Tobacco
subject
habit--Treatment, Self-help techniques.
publication date: 1994
lcc: HV5740.R77 1994eb
ddc: 613/.85
Cigarette smokers--Rehabilitation, Tobacco
subject:
habit--Treatment, Self-help techniques.
Page iii
Quit & Stay Quit
A Personal Program to Stop Smoking
Terry A. Rustin, M.D.
Page iv
Hazelden
Center City, Minnesota
©1991, 1994 by Terry A. Rustin, M.D.
All rights reserved. Published 1991. Second Edition 1994
Printed in the United States of America. No portion of
this publication may be reproduced in any manner
without the written permission of the publisher
02 01 00 9 8 7 6
Library of Congress Cataloging-in-Publication Data
Rustin, Terry A.
Quit and stay quit: a personal program to stop smoking / Terry A.
Rustin.
p. cm.
"A slightly revised ed. of the same title."
Includes bibliographical references and index.
ISBN 1-56838-109-3 (pbk.)
1. Cigarette smokersRehabilitation. 2. Tobacco habitTreatment.
3. Self-help techniques. I. Title.
HV5740.R77 1996
613' .85dc20 95-52695
CIP
Page v
This book is dedicated to the memory of Ted R., one of the finest addic-
tion counselors I ever knew. Ted's recovery from alcoholism was an inspira-
tion to many; his professional work in recovery treatment helped hundreds
of alcoholics and drug addicts reshape their lives. Ted never took a drink as
long as I knew him, but he was rarely without a cigarette. He would prob-
ably still be working with addicts today had he not died from cancer. Ted
was one of 300,000 Americans who died prematurely that year because of
tobacco. I dedicate this book to his memory, that others may recover.
Page vii
CONTENTS
Dedication v
Acknowledgments ix
Part I: Get Ready . . .
1. Getting Started: Goals of Part I 3
2. Stages of Change I 15
3. Cigarette Smoking Is an Addiction 21
4. Medications for Treating Withdrawal from Nicotine 47
5. Taking the First Step to Freedom from Smoking 51
6. Attitudes about Smoking I 61
7. Questions and Answers I 67
Part II: Get Set . . .
1. Goals of Part II 77
2. Stages of Change II 79
3. History of Nicotine Dependence Treatment 85
4. Cigarettes Are Your Best Friend 91
5. Getting in Touch with the Pain 105
6. Understanding Your Emotions 115
7. Relaxation Techniques 129
8. Letter to Your Doctor 137
9. Attitudes about Smoking II 147
10. Questions and Answers II 149
Part III: Go! . . .
1. Goals of Part III 165
2. Stages of Change III 167
3. History of Addiction Treatment 173
4. Dropping to a Lower Plateau 179
5. Finishing Your Last Pack 189
6. Making a Relapse Prevention Plan 207
7. Skills of Staying Quit 219
Page viii
8. Imagination 229
9. Making Amends 233
10. A Look at Your Success and Setting Goals for the 243
Future
11. Attitudes about Smoking III 245
12. Questions and Answers III 247
13. Setting Goals for the Future 259
Bibliography 261
Index 265
About the Author 276
Page ix
ACKNOWLEDGMENTS
For their help and support in the creation of this book I want to thank
the many colleagues and patients who have helped me understand
what dependence on nicotine and smoking is like, and the many others
who have encouraged me to provide some tangible material to help
smokers recover from their addiction. I owe particular thanks to the
physicians, staff, and administration of the Student Health Service at
the University of Houston, where I ran my first successful smoking
cessation groups; and to my wife, Laura, who has patiently reviewed
every version of this material since 1985.
I am especially grateful to my editor, Tim McIndoo, who believed in
the importance and potential of this project when others did not. If
you find this book of value in your own recovery, Tim's patient editing
deserves much of the credit.
Page 1
PART I
GET READY . . .
1. Getting Started: Goals of Part I 3
2. Stages of Change I 15
3. Cigarette Smoking Is an Addiction 21
4. Medications for Treating Withdrawal from Nicotine 47
5. Taking the First Step to Freedom from Smoking 51
6. Attitudes about Smoking I 61
7. Questions and Answers I 67
Page 3
1
Getting Started:
Goals of Part I
Welcome to an opportunity.
Most smokers have a part that wants to quit and a part that wants to
keep smoking. This book recognizes both parts of you. Today, the part
that wants to keep on smoking may be bigger and stronger than the
part that wants to become smoke-free. That's normal.
You know you will be better off when you quit smoking, but you have
not yet succeeded in quitting. You may have tried to quit several times
in the past and suffered so much you gave up the effort. With the help
of this book, you can succeed and become smoke-free without undue
suffering as long as you are willing to keep reading and working the
projects in the pages ahead.
You may have tried other methods to quit smoking. Perhaps you once
tossed away your cigarettes, vowing never to smoke again. Perhaps
you took acupuncture treatments, hypnosis, injections in the nose, or
aversion therapy that made you puff until you felt nauseated. One of
your friends may have recommended you try a new method. If there is
a method that appeals to you, by all means give it a try. Your goal
should be to quit smoking, and you should select a system you believe
will work for you.
But if you're still looking for help, Quit and Stay Quit may be just
right for you. In this book you will learn about tobacco and you will
also learn a great deal about yourself. You will identify your own
goals and will work toward them at your own pace. You can do this by
yourself, with someone you trust, in a small group, with a self-help