Smoking Management modules
Five modules for people wanting to control their smoking and perhaps eventually quit.
| Videos | |
|---|---|
| Module 1 | Goals: To understand the nature of nicotine addiction, how nicotine addiction and smoking behaviour is measured and how it might best be managed – for you. |
| Module 2 | Goal: To PREPARE yourself for giving up smoking for life. |
| Module 3 | Goal:Be ready for what happens when you quit. Know what’s available to help you. Don’t be confused by myths and fallacies. |
| Module 4 | Goal: The best plans are often interrupted by unexpected events. This can be the case with any planned behaviour change aimed at improving our health, and so it’s best to be prepared for such events. Of course, they can’t all be predicted and hence it’s useful to be prepared for the possibility of that as well. |
| Module 5 | Goal: Prevent relapses – short and long term. Use treatments and tactics long term. Practice alternative activities – for life. |
| Resources | |
|---|---|
| Workbook | Work book that accompanies the modules. |
| Video | Why is it so hard? Mayo Clinic: |
| Reputable apps, online & phone support | Quit line telephone counselling. My Quitbuddy app; QUIT |
| Eating plan | The Lifestyle Medicine Plan for Eating and the Planet – very inspiring |
| Mental health support | |
| ACT, BELONG, COMMIT |
Practice alternative activities to smoking… for life.
|
| Meditations |
The smoking meditations do not have to be done while sitting down. Fine to use while walking around. |
| When in Doubt, Breathe out. (6 minutes) |
This meditation offers a simple, soothing technique for moments of overwhelm: when in doubt, breathe out. By gently extending the exhale, we signal safety to the nervous system and ease back into presence. Take these minutes to unwind, recalibrate, and reconnect with a sense of ease in your body. |
| Anchor to the Present Moment (10 minutes) |
This is a guidance through different possible anchors in meditation to help steady and calm the mind. |
| Progressive Muscular Relaxation (16 minutes) |
When we are calm and peaceful we can attend to our bodies more easily. PMR helps us be aware of the body and relax the tension. PMR has been shown to be effective as a relaxation and stress-relieving technique since the 1930s. |
| Surfing the Urge (6 minutes) |
This short practice invites you to pause and bring mindfulness to the urge to smoke. You’ll learn to name what’s happening — “my brain is wanting nicotine” or “my body is remembering smoking” — and to surf the wave of craving with awareness, knowing it will pass. You’ll also be guided to recognise thoughts like “just one won’t hurt” with kindness and wisdom — understanding they’re the brain’s way of trying to protect you but not acting on them. Each moment of mindful awareness helps you strengthen freedom, choice, and self-compassion — whether you’re quitting, cutting down with the help of medication, or simply becoming more conscious. |
| Identifying as a Non Smoker (10 minutes) |
This meditation helps you begin to shift your identity from being a smoker to knowing yourself as a non-smoker — grounded, calm, and free. You’ll be guided to acknowledge the old smoking identity with compassion, release it gently, and invite a new sense of self that breathes easily and lives with vitality and choice. Through mindfulness, breath, and visualization, you’ll begin to feel what freedom from smoking truly feels like — in your body, your breath, and your sense of self. Each moment of awareness strengthens this new identity — the part of you that chooses health, calm, and self-respect. |