ALL EPISODES

Part One & Two

Preparing to Quit — 12 mini-sessions:

1. The Power to Quit.
2. The Decision to Quit.
3. What Quitting Smoking Can Teach.
4. Self-reflection.
5. Why Quit.
6. Living with a Smoker.
7. Being Assertive with Other Smokers.
8. Quitting Alcohol and Smoking.
9. Sad and Blue Every Day.
10. Smoking by the Clock.
11. Walk the Walk.
12. Quit Day Checklist.

Planning a Specific Quit Day — 2 mini-sessions:

1. How to Set Your Quit Day.
2. Welcome to Quit Day.

Part Three

Assessing Different Kinds of Smokers — 8 mini-sessions:

1. What Kind of Smoker am I?
2. The Emotion Triggered Smoker.
3. The Recreational or Social Smoker.
4. The Alcoholic Smoker.
5. The Scared to Quit Smoker.
6. The Situational Smoker.
7. The Worried About Weight Smoker.
8. The Addictive Personality.

Part Four

Instant Help for Smoking Relapse Prevention — 15 mini-sessions:

1. Change Your Environment.
2. Consider Leaving Immediately.
3. Talk Yourself Out of Smoking.
4. Call a Supportive Friend.
5. Tolerate Your Bad Mood.
6. Distract Yourself.
7. Fast Forward.
8. Reaffirm Your Commitment.
9. Drink Water.
10. Know There Are Firsts for Everything.
11. Avoid Alcohol.
12. Avoid Emotional Topics.
13. Avoid Romanticizing Smoking.
14. Avoid Smoke.
15. A-Z Detour.

Part Five

Triggers for Smoking — 9 mini-sessions:

1. Happiness.
2. Being Around Other Smokers.
3. When Drinking Alcohol.
4. Anger.
5. Depression.
6. Fear.
7. Relationship Problems.
8. When Drinking Coffee.
9. After a Meal.

Part Six

Outsmarting Nicotine Withdrawal — 10 mini-sessions:

1. Learn About Cravings.
2. Anger.
3. Anxiety.
4. Coughing.
5. Depression.
6. Difficulty Concentrating.
7. Increased Appetite.
8. Insomnia.
9. Restlessness.
10. NRT Basics and Beyond.

Part Seven

Quitting Smoking Techniques — 10 mini-sessions:

1. Challenge Your Beliefs.
2. Mood and Smoking.
3. Coming to Your Senses.
4. Behavior and Smoking.
5. Weight Concerns.
6. Why People Change.
7. About Mindfulness Meditation.
8. Protect Your Body.
9. Battle for Control.
10. Breathe Deeply.