As a smoker, you know how comforting stepping out for a smoke can be. Smoke breaks are relaxing rituals that can help you cope with stress, keep perspective, and feel good. So why give them up? With The Smoke-Free Smoke Break, you don’t have to. This groundbreaking approach presents a complete plan for quitting smoking safely by helping you transform your smoke breaks into a powerful self-care routine for managing stress and cravings.
The exercises and meditations in this program are designed to make it easy for you to mindfully manage stress, control cravings, and prevent relapse. Long after you’ve quit, you’ll continue to enjoy smoke-free smoke breaks to help you feel calm, relaxed, and in control throughout the day.
About the Author
Pavel G. Somov, PhD, is a licensed psychologist in private practice in Pittsburgh, PA. He is author of Eating the Moment, Present Perfect, and The Lotus Effect. Visit his website at www.eatingthemoment.com.
Marla J. Somova, PhD, is a licensed psychologist in private practice and a faculty member in the department of psychology and counseling at Carlow University in Pittsburgh, PA. Somova received specialized training in smoking cessation treatment methods and has led multiple smoking cessation groups in hospital and community settings.
Foreword writer Andrew Tatarsky, PhD, has specialized in the field of substance use treatment for over thirty years as a psychologist, supervisor, program director, lecturer, and author. He is director of the Center for Integrative Psychotherapy for Substance Misuse, a treatment and training institute, and is author of Harm Reduction Psychotherapy.
Table of Contents
Part 1 Flying High: The Psychology of Smoking and Quitting
1 Smoking as Such 7
2 An Unofficial Apology 19
3 Skip the Drive-Through and Sit Down 27
Part 2 Reducing Altitude: Preparing to Quit
4 Awakening the Smoking Zombie: Mind Work 37
5 The Breath Wind of Change: Breath Work 93
Part 3 Destination Abstinence: Craving-Control Training
6 Craving-Control Skillpower 105
7 Smoking Air 111
8 Training as If You Were on Fire 117
Part 4 Landing Gear: Recovery-Maintenance Skills
9 Platform of Choice Awareness 129
10 Platform of Self-Acceptance 133
11 Broadening the Margin of Error 141
12 Platform of Dosed Self-Care 149
13 Mindful Oral Coping 155
Part 5 The Final Approach: Testing and Quitting
14 Testing Your Skills Readiness 167
15 Touchdown on a Quit Date 171
Part 6 Destination Harm Reduction: Mindful Smoking
16 Seven-Plus Paths of Tobacco Harm Reduction 183
17 Mindful Smoking 195
18 Final Destination: Life! 205