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    Butt Out: A Compassionate Guide to Helping Yourself Quit Smoking With or Without a Partner
    Butt Out: A Compassionate Guide to Helping Yourself Quit Smoking With or Without a Partner
    Butt Out: A Compassionate Guide to Helping Yourself Quit Smoking With or Without a Partner
    Ebook207 pages1 hour

    Butt Out: A Compassionate Guide to Helping Yourself Quit Smoking With or Without a Partner

    By David Antonuccio

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    About this ebook

    "Butt Out: A Compassionate Guide to Helping Yourself Quit Smoking With or Without a Partner" is two books in one, one for a smoker who wants to quit or is thinking about quitting, and one for a partner who wants to help. It is based on the scientific literature on quitting smoking but it is written in a way that is easy to read. Quitting smoking is hard to do and many smokers feel judged about their smoking and pressure from everyone to quit. The author, Dr. David Antonuccio, understands the challenge of quitting smoking and has worked for over 30 years helping people do so. He has sprinkled cartoons throughout the book to help lighten the mood while systematically teaching skills that have been shown to be helpful in quitting smoking. The books can be purchased separately or together for a discount. This book was used for years to help veterans quit smoking at the Reno V.A. Medical Center where some of the most highly dependent smokers sought treatment. It has been systematically evaluated in research at that facility (Graybar, Antonuccio, & Boutilier, 1993) with good results. Now you can use what has been learned to help you or a partner quit smoking.

    LanguageEnglish
    PublisherDavid Antonuccio
    Release dateJan 1, 2013
    ISBN9781301654062
    Butt Out: A Compassionate Guide to Helping Yourself Quit Smoking With or Without a Partner
    Author

    David Antonuccio

    David O. Antonuccio received his B.A. (1975) in psychology (honors) and economics from Stanford University. He received his M.A. (1979) and Ph.D. (1980) in Clinical Psychology from the University of Oregon. He is a Professor Emeritus in the Dept. of Psychiatry and Behavioral Sciences at the University of Nevada School of Medicine and a former faculty member at the Fielding Graduate University. He lives in Reno and served on the Nevada State Board of Psychological Examiners from 1990 to 1998. His clinical and research interests include the behavioral treatment of depression, anxiety, and smoking. He holds a diplomate in Clinical Psychology from the American Board of Professional Psychology and is a Fellow of both the American Psychological Association and the American Psychological Society. He was named Outstanding Psychologist in 1993 by the Nevada State Psychological Association (NSPA), received an Award of Achievement from NSPA in 1999 for his work on depression, was named the 2000 recipient of the McReynolds Foundation Psychological Services Award for "outstanding contributions to clinical science", and received the APAHC (Association for Psychologists in Academic Health Settings) Bud Ogel Award for Distinguished Achievement in Research in 2006. He was named the 2011 recipient of the Ira Pauly Award for outstanding residency teaching in psychiatry at the University of Nevada School of Medicine. His articles on the comparative effects of psychotherapy and pharmacotherapy have received extensive coverage by the national media and are models of careful scholarship. He is author or coauthor of Psychotherapy vs. medication for depression: Challenging the conventional wisdom with data (1995), Psychotherapy for depression: No stronger medicine (1995), Separating good marketing from good science (1996), No need to panic (1997), Depression: Psychotherapy is the best medicine (1997), A cost-effectiveness analysis of cognitive behavior therapy and fluoxetine (Prozac) in the treatment of depression (1997), Raising questions about antidepressants (1999), Antidepressants vs. placebos: Meaningful advantages are lacking (2002), Antidepressants: A triumph of marketing over science? (2002), Psychology in the prescription era: Building a Firewall between Marketing and Science (2003), a Patient Bill of Rights for Psychotropic Medications (2011), and Relabeling the Medication We Call Antidepressants (2012).

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      Book preview

      Butt Out - David Antonuccio

      TABLE OF CONTENTS

      SMOKER’S BOOK

      EXPERIENCES OF FORMER SMOKERS

      DEDICATION

      FOREWARD

      HOW TO USE THIS BOOK

      PHASE 1: Thinking About Quitting Smoking

      MAKING THE COMMITMENT

      REMEMBERING WHEN

      THE BUDDY SYSTEM

      HOW COMMON IS CIGARETTE SMOKING?

      MEDICAL PROBLEMS CAUSED BY SMOKING

      MEDICAL BENEFITS OF QUITTING

      WHAT ARE YOUR REASONS FOR QUITTING?

      HOW DO YOU HANDLE SUGGESTION?

      STAGES OF CHANGE IN SMOKING

      PHASE 2: Preparing to Take Action

      SETTING A TARGET QUIT DATE

      KEEPING TRACK

      NICOTINE FADING

      PRACTICING QUITTING: ELIMINATING A FEW CIGARETTES

      DEVELOPING A POSITIVE ADDICTION

      SELF-HYPNOSIS

      SMOKE HOLDING OR TASTE AVERSION

      GETTING THROUGH QUIT DAY

      WITHDRAWAL SYMPTOMS

      CONTRACTING WITH YOURSELF

      THE MONEY JAR TECHNIQUE

      AVOIDING WEIGHT GAIN

      NICOTINE REPLACEMENT AND OTHER MEDICAL TREATMENTS

      PHASE 3: Taking Action

      DAILY ASSIGNMENTS

      PREDICTING THE FUTURE

      RESUMPTION THOUGHTS

      RELAPSE PREVENTION

      THE SMOKER'S CHALLENGE

      THE MORNINGS AFTER

      COMMUNITY RESOURCES

      AN OUTLINE FOR THERAPISTS

      ABOUT THE AUTHOR

      REFERENCES

      ~~~* * *~~~

      PARTNER’S BOOK

      EXPERIENCES OF FORMER PARTNERS

      DEDICATION AND ACKNOWLEDGEMENTS

      FOREWARD

      HOW TO USE THIS BOOK

      PHASE 1: Helping Your Smoking Partner Think About Quitting

      INTRODUCTION

      GIVING THE BOOK TO YOUR PARTNER

      THE BUDDY SYSTEM

      HOW COMMON IS CIGARETTE SMOKING?

      MEDICAL PROBLEMS CAUSED BY SMOKING

      MEDICAL BENEFITS OF QUITTING

      STAGES OF CHANGE IN SMOKING

      PHASE 2: Helping Your Smoking Partner Prepare To Quit

      HELPING YOUR PARTNER SET A TARGET QUIT DATE

      HELPING YOUR PARTNER KEEP TRACK

      NICOTINE FADING

      HELPING YOUR PARTNER PRACTICE QUITTING

      HELPING YOUR PARTNER DEVELOP A POSITIVE ADDICTION

      SELF-HYPNOSIS

      SMOKE HOLDING OR TASTE AVERSION

      HELPING YOUR PARTNER GET THROUGH QUIT DAY

      CONTRACTING

      THE MONEY JAR TECHNIQUE

      PHASE 3: Helping Your Smoking Partner Take Action

      DAILY ASSIGNMENTS

      RELAPSE PREVENTION

      THE SMOKER'S CHALLENGE

      THE MORNINGS AFTER

      ABOUT THE AUTHOR

      REFERENCES

      ~~~* * *~~~

      THE SMOKER'S BOOK

      A COMPASSIONATE GUIDE TO HELPING YOURSELF QUIT SMOKING, WITH OR WITHOUT A PARTNER

      (back to Partner’s Book)

      ~~~* * *~~~

      EXPERIENCES OF FORMER SMOKERS

      This approach uses a positive attitude in presentation and support. My partner's support was especially important.

      ––Ray

      The most important aspect of the program is the daily listing of the cigarettes you are smoking. When I saw that I could cut down that much in that short of a time, I quit.

      ––Grant

      What helped me was becoming aware of my smoking triggers and learning to believe there actually was a possibility of success. I wanted to quit so I could stop exposing my 18 month old son to smoke.

      ––Dan

      The tracking sheets were the most beneficial thing to me. I finally quit because I couldn't stand the paperwork. Also, learning the medical information puts the fear of God in you.

      ––Paul

      All the strategies and encouragement and assurance that the agony would indeed pass, contributed to successfully quitting. This was coupled with the nicotine gum and having a new husband who also quit at the same time. We quit the day we returned from our honeymoon so the dramatics and emotional level were critical.

      ––Gina

      I wanted a longer life with my family. But I quit mostly for myself. Keeping track of my cigarettes made me angry at how much control the cigarettes had over me. I wanted to control them. So I quit. Support from family and friends was very important.

      ––Dean

      When the first carbon monoxide test registered high and the second test two weeks after I quit showed up very low, that's what finally turned it around for me. I didn't realize my body could improve so much, so quickly.

      ––Gary

      I was able to substitute a lot of other activities for smoking, such as relaxation exercises, walking, and a lot of reading. I feel more in control of my life now.

      ––Phil

      The nicotine fading caused the withdrawal to take place gradually so the stress and physical pain were greatly reduced when the target quit date arrived. It was surprising to find out from the tracking sheets how often I smoked. It was helpful to be more conscious of how badly addicted I was. Self-hypnosis was helpful but I can't explain why.

      ––Dave

      ~~~* * *~~~

      DEDICATION

      To the 1.3 million Americans who will quit smoking this year. Congratulations in advance on your accomplishment!

      ~~~* * *~~~

      FOREWARD

      This book can help you stop smoking! The fact that you are reading it–even if you didn't buy it yourself–shows that you have at least some interest in quitting. If you're willing to read on, this book can fan your interest and provide you with the necessary information, strategies, and techniques to help you get rid of your smoking habit.

      In the last 25 years, there has been an enormous amount of research on cigarette smoking and smoking cessation. Unfortunately, most of the information from this research is buried away in professional journals, books, and reports that are not very accessible to the average citizen. David Antonuccio, the author of this book, knows this research literature and knows which parts of it are most useful to someone wanting to quit. Even more importantly, he knows how to present this information in a useful, interesting, and even entertaining way. As you read this book, you'll know that you're getting the best of what the scientific literature has to offer and you're getting it in a way that you can use.

      There are at least two ways to use this book. The more structured approach would be to follow the specific programs, exercises, and activities that are outlined for you, whether you are trying to quit or the partner of a quitter. Those of you who are willing to take this approach will probably get the most benefit from the book. But many of us don't take easily to such a structured approach. I confess that I don't. But you can also benefit from this book if you simply read through and take from it those ideas, tips, and suggestions that seem most useful for you and try them out. There are many good ideas in this book, more than any one person trying to quit can use. Take what you want and try to use what you take. And remember that quitting smoking is the single best thing that you can do for your health and you'll also be serving as a good role model for those around you.

      Edward Lichtenstein, Ph.D.

      Research Scientist

      Oregon Research Institute and

      Professor Emeritus of Psychology

      University of Oregon

      ~~~* * *~~~

      HOW TO USE THIS BOOK

      Butt Out probably sounds like a silly title for a stop smoking book. Frankly Butt Out describes exactly what most smokers would like their friends and loved ones to do. That's why this book is two books in one. You are to give the partner book to a friend or loved one from whom you would like some positive support. The companion book will help your partner provide support without nagging you.

      If you have not bought this book for yourself, more than likely someone who cares about you has purchased this book for you. If it is a gift, it is suggested that you simply accept it with gratitude as you would most any gift. It is still your decision as to if and when to begin quitting. Not even your doctor can force you to quit.

      Let your partner know that when you are ready and willing to quit you would appreciate assistance only if it is supportive. If you've purchased this book for your partner, let your partner know that you have a companion book that you are supposed to use. When you decide to proceed, you may give your partner a homework assignment each week. You will be totally in charge.

      You will notice that your book is divided into three major sections or phases. Phase 1 gives you background information on smoking and has some brief questionnaires designed to test your motivation. Phase 1 is designed for people who are at least thinking about quitting smoking but you don't have to actually be ready to quit smoking to learn from the first section. When you are ready to learn how to quit, Phase 2 will provide this information. It will simply educate you as to all the steps involved. After reading the second section, you may wait to begin the quitting process until you feel ready. Then you may set a target quit date and begin Phase 3. Phase 3 will give you (and your partner, if you have one) daily assignments designed to prepare you for your Quit Day. Wait to start each phase until you are ready.

      Quitting smoking is not easy but it can be done. There are no guarantees that you will quit smoking by reading this book but you are guaranteed to learn something about how to quit smoking. Once you've made the decision to quit smoking, don't ever give up giving up smoking. In all likelihood, you will eventually succeed. It takes believing you can quit, learning the skills necessary for quitting, and then practicing those skills. The steps helpful in quitting are outlined here in a simple, step-by-step fashion.

      Just remember there is no one right way to quit smoking. The right way is whatever works for you. You may choose to use only one technique outlined in a particular chapter without doing or reading anything else. That's OK. Whatever fits your style of doing things and whatever works for you is fine.

      ~~~* * *~~~

      ~~~* * *~~~

      PHASE 1:

      THINKING ABOUT QUITTING SMOKING

      ~~~* * *~~~

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