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Tips and Tactics Of handling Tobacco addiction
- 1. Dr Neeta Gupta Associate Professor Certified Practitioner of EFT & REBT (London) & CBT (Scotland) DAV PG College Dehradun Tips & Tactics Of Dealing with Tobacco Addiction
- 2. Tobacco is dangerous. Centers for Disease Control and Prevention (CDC) says that smoking is the most common "preventable cause of death" in the United States. While the effects of smoking may not be immediate, the complications and damage can last for years.
- 3. Nicotine creates pleasant feelings in the body and mind. When you use tobacco, your brain releases neurotransmitters such as dopamine, the feel-good chemical. This creates a brief feeling of contentment and pleasure.
- 5. Nicotine is a highly addictive chemical found in the tobacco plant. The addiction may be 1.Physical-habitual users come to crave the chemical, 2.Mental- users consciously desire nicotine’s effects and 3.Behavioral- People become dependent on actions involved with using tobacco. They also become accustomed to using tobacco in certain situations, such as after meals or when under stress.
- 6. MYTH # 1: SMOKING HELPS In RELAXATION MYTH # 3: SMOKING HELPS IN FOCUS MYTH # 2: SMOKING HELPS IN SOCIAL INTERACTIONS MYTH # 4: I LIKE THE SMOKING PROCESS
- 7. CAB Model of Smoking: C= Cognitions A=Affect B=Behaviour
- 8. It relaxes (+) It is good (+) It is injurious to health (-) Parents dont like it (-) It causes throat cancer (-) It causes lung cancer (-) Friends dont like it (-) It is addictive (-)
- 9. INFORMATIONS = COGNITIONS +,- = AFFECT = BEHAVIOUR
- 10. Activating Events Personal Expce Future Self World Hope ,Happiness /Anxiety, Anger Beliefs Irrational Rational Beh(f)= AxBxC Flexible Rigid Intolerance Evaluation Consequent Emotions
- 11. Types of Cognitive Distortions: 1. Deletions: We all have this habit of being conveniently forgetful at times, and we call this forgetfulness or cognitive deletions. We delete about 80% of the data that reaches our brain.
- 12. 2.EMOTIONAL REASONING Often if we depend heavily on our feelings as a guide, this sometimes leads us away from the path of reality. Any observed evidence is disregarded or dismissed in favor of the assumed “truth” of their feelings.
- 13. 3.MENTAL FILTER When we are presented with a collection of ideas or experiences in close concession, and our minds filter all these experiences together through one funnel to come up with one conclusion. This cognitive distortion plays part largely when it comes to negative experiences, which magnify the negative aspects of past experience and then ultimately trigger an automatic response for future events.
- 14. 4.BLACK OR WHITE THINKING / POLARISED THINKING It is extreme thinking that often leads to intense emotions and behaviours. We’re either perfect, or a complete failure and there’s no middle way. Unfortunately, we fall into all-or-nothing traps very quickly.For example you start your new ‘healthy habits’for healthy life style, and you give in to the temptation of a cigerrette.Black or white thinking might lead you to conclude that you have failed your plan then proceed to smoke the entire box of cigerrette
- 15. 5.BLAMING AND IRRESPONSIBILITY People find it relieving and liberating to blame other people for the way their life is the way it is: it’s X’s fault they are addicted, it’s Y’s fault they feel depressed, it’s Z’s fault things didn’t go to plan. While it may be satisfying to place blame but blaming others doesn’t alleviate or solve the problems you’re dealing with.
- 16. 6.LABELLING When we ‘label’ ourselves based on our behaviour in specific situations. We define ourselves by one specific behaviour (usually a negative behaviour) and fail to consider other positive characteristics and actions.
- 17. QUESTIONS FOR SELF-REFLECTION How many of these cognitive distortions can you recognise inside of your own thinking? Unhelpful Thought Category
- 18. Thought Challenging converts the ABC model intoABCDEapproach Activating Events(A) Beliefs(B) Consequent Emotion(C) Disputation of Belief(Truth Focused)(D) Effect(cognitive Shift)(E)
- 19. HIT-STOPP & Learn this 1 Crucial Life Skill: S=STOP T=THINK O=OBSERVE P=PULLBACK P=PROCEED H=Need of the Hour I=Introspection T=Transform
- 20. Thank You