Part 4: Taking Off

Negative Reinforcement

If you are punished for doing something, you are less likely to keep doing it. If a person threw a bucket of water in your face each time you walked around the block, you would take fewer walks.

 

Urge Zapper

1. Place a stretchy band on your wrist.

2. Snap your wristband whenever you have an urge to use tobacco/nicotine.

 

Tobacco Consequence Control

When you get an urge, think of something you want to avoid—shortness of breath, cancer, heart disease, or letting someone down. What do you want to avoid?

 

As the urge goes away, reward yourself by thinking of something you are looking forward to with quitting—feeling in control, breathing more easily, or having more money. What do you look forward to?

 

Butt Bottle Revival

1. Keep your butt bottle where you can see it.

2. Open it up and smell.

3. Add water to highlight the foul odor.

Practice Relaxation Techniques

Relaxation Techniques

Relaxation Reflex

Mental Imagery

Deep Natural Breathing

Spend Time with Animals

Cutting Back

Practice Change

Action Planning

Recovery Signals

Review & Prepare

RELATED ARTICLES

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