Tobacco Quit Curriculum for Organizations & Wellness Coaches

Week 1 Objective

Week 1 is all about deciding to quit! This week, begin to understand:

• Nicotine addiction
• Health concerns associated with tobacco use
• The benefits of quitting
• Determine readiness to quit

Activities

• Take a quiz to learn more about nicotine addiction. Understanding how nicotine affects the body, the easier it will be to address cravings and overcome them.
• Learn the benefits of quitting smoking over time.
• Fill out the tobacco readiness worksheet.
• Schedule a time to see a coach.

Week 2 Objective

This week, it’s time to plan how to quit. Preparing includes learning from past actions – what worked, what didn’t. Learn about the medications that are available to increase success in quitting. Seek out existing social support. Think about the people that will be there for you no matter what. Finally, create a customized quit plan.

Activities

• Learn about available medications. Consider talking to a healthcare provider and checking insurance benefits to see what medications might be covered at no cost.
• Create a customized quit plan. Having a plan increases a successful quit attempt.
• Review App Card for online quit resources.
• Write in a journal and consider reflecting on previous quit attempts by answering these questions:
  • How have you tried to quit in the past?
  • Have you tried medications to help you quit?
  • What has worked?
  • What hasn’t?
• Continue to see a coach.

Week 3 Objective

Congratulations on making it to this point in your journey! This week it’s all about coping with nicotine withdrawal symptoms, considering triggers and thinking about what to do instead of using tobacco. Determine some ways to positively reinforce progress made and then think about ways to manage stress.

Activities

• Take a withdrawal quiz to understand withdrawal symptoms. Knowledge is powerful.
• Better understand triggers for using tobacco. Try writing down ten things that to do and have that list ready when a craving or an urge to use tobacco arrives.
• Track your progress and think about ways to reward accomplishments.
• Reflect on ways to help manage stress. Here are a few ideas:
  • Use a distraction tool
  • Go for a walk
  • Talk to a coach
  • Reach out to those who are a part of your support system.
• Continue to see a coach.

Week 4 Objective

During this last week, it’s time to consider ways to address relapse. Think about building a success toolbox that can help with quitting. Think about the health benefits over time, and get excited about maintaining a new lifestyle free from tobacco.

Activities

• Things to do instead of using tobacco. Consider alternative ways to spend free time. It is important to have a plan for what to do instead of using tobacco.
• Utilize support networks. Think about someone to call when having a hard time. Who are the people that have always been there? Think about writing down the names and numbers of three people to consider calling for some extra support.
• Continue to see a coach.