Top of the BCDM programs.
Healthylife® QuitWell™ Part 4 This skill involves relaxing 4 basic muscle groups. Tightening and releasing the muscles produces a soothing effect which helps you relax. Taking slow deep breaths and dropping the head and shoulders forward add to the effect. Practice every day for about 5-10 minutes. Divide the body into 4 muscle groups. Tense […]
Relaxation Reflex 2 Read More »
Healthylife® QuitWell™ Part 4 We will teach you four skills to relax: *Relaxation Reflex:Getting rid of muscle tension. *Mental Imagery:Thinking of calm, restful places. *Deep Natural Breathing:Feeling relaxed by breathing in more oxygen. *Spend Time with Animals:Feeling relaxed, happy and secure. These relaxation strategies are not designed to take your stress away. Done correctly, they
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Healthylife® QuitWell™ Part 3 By the time you arrive at this section, you have already taken steps towards successfully quitting. Even if you haven’t changed any behaviors yet, lining up your mindset will pay off as you go forward. Wanting to quit is just part of success. Willpower is not very reliable but having a
Making A Quit Plan Read More »
Healthylife® QuitWell™ Part 6 You can make copies of this page to use. Place a slash in the box which indicated the time you used tobacco or nicotine. Action Planning Remember, an “okay” plan today beats a “great” plan tomorrow. Use this template to write out your quit plan. By this point, you probably know
Tobacco Scorecard & Action Planning Read More »
Healthylife® QuitWell™ Part 4 This section provided strategies to manage urges that you have for tobacco/nicotine. You also learned tools to manage yourself in a demanding, often stressful world. * Which urge tamers and other strategies have you practiced already? * Which tools have worked well for you? Add these to your quit plan. *
Review And Prepare 7 Read More »
Healthylife® QuitWell™ Part 1 Secondhand smoke is the smoke that occurs when a cigarette, pipe, or cigar is lit. The secondhand smoke going into the room from the end of a burning cigarette is not filtered. People breathing in secondhand smoke are breathing in this smoke, as well as what the smoker blows into the
Healthylife® QuitWell™ Part 4 This section adds to the Skill Development phase of quitting. You have already learned a few “Urge Tamers,” skills and techniques to help you be successful at quitting. You will learn many more in this section. The following “Urge Tamers” can help stop urges before you have them and help you
Healthylife® QuitWell™ Part 2 Many times you may feel that you want to smoke, dip, or vape when what you really want is something else. When uncomfortable feelings arise, such as anger, sadness, boredom, or frustration, you may reach for a cigarette (or can or vape pen) without even pausing. You have worn a deep
Separate Tobacco/Nicotine From Situations Read More »
Healthylife® QuitWell™ Part 5 This section gave you more strategies to add to your quitting toolbox. By knowing more about yourself and what may trip you up, you can be more prepared to succeed when challenges arise. Taking a whole-body approach to quitting by adding exercise and healthy eating to your quit plan can also
Review & Prepare 3 Read More »
Healthylife® QuitWell™ Part 4 This is one of the best Urge Tamers you will learn. Do this deep breathing when you have an urge. 1. Breathe in deeply through your nose. 2. Hold your breath for 3 seconds. 3. Slowly breathe out through pursed lips to make a “whooshing” sound. 4. Keep breathing this way
Smokeless Inhalation Read More »
