Thank you for your interest in Quit for Life!

If you have already purchased the book, you may download the Cigarette Monitoring Form and No Smoking Contract PDF (Portable Document Format) files below.

About the Book

The vast majority of people who try to quit smoking do not succeed because they do not have the knowledge and tools they need. This clinical guide helps individuals to develop their own individual smoking cessation program. It can be used with or without nicotine patches, gum or bupropion (Zyban). The six chapters are designed to be read and utilized on a weekly basis, allowing 7 days between chapters to integrate the knowledge and skills into everyday life. This weekly step-by-step program is similar to the one that Dr. Vullo uses in her clinical practice and public education classes. This format is effective because it provides a hands-on approach which becomes individually tailored and well integrated into ones personal life. This book allows smokers to learn about their smoking patterns, habits, and personal stressors while identifying how to change these behaviors for life. Unlike most smoking books, this guide spends as much time teaching you how to remain nicotine free as it does on successfully quitting. Take control over your life and Quit for Life!

About the Authors

Dr. Kathryn Vullo received her doctorate in Clinical Psychology from the University of Buffalo in 1993, with specialization in health psychology. Her private practice centers around helping people understand how their thoughts and feelings affect their daily choices. By educating people how to recognize their stressors and behavioral patterns and teaching them how to take control over her life, she has helped hundreds of people change their health behaviors, including smoking, diet, and pain management.

Dr. Ronald Vullo received his doctorate in Education from the University of Buffalo in 1992. He is a Tenured Associate Professor at Rochester Institute of Technology and is an acknowledged international leader in the fields of educational technology and health care informatics.

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How is this Program Different?

As you know from past attempts to stop smoking, lighting a cigarette is not the only behavior that needs to change. In addition to breaking the physical addiction to nicotine, you must change many factors including social factors, coping skills, self-confidence, and social support, while substituting alternative behaviors to successfully break the smoking habit. This program addresses the physical and emotional addiction processes, as well as social factors while teaching you to use new coping strategies, relaxation, and relapse prevention.

Most smoking cessation programs focus on either breaking the physical addiction or breaking the emotional dependency on cigarettes. If a program is comprehensive enough to address both of these vital issues, they often fail in providing the support needed during this difficult time, as well as teaching substitute methods of coping with stress. The Quit for Life program is designed to address all of these issues, as well as to educate you about yourself and your choices of behavior. It will enable you to gain control over your behavior, and your health. It will allow you to identify your strengths and use them to make permanent changes. Hopefully you will use these skills to help you succeed in other aspects of your life.

How This Program Works

This program is designed to take you through the quitting process step by step. While we set the pace, week by week, you are free to set your own schedule within the weeks. For example, if its easiest for you to set aside Monday evenings, then thats when you should focus on the program. You should set aside a specific time each week to read and complete the assignments. This shouldnt require more than 20-30 minutes each week. You owe it to yourself to dedicate your full attention for a brief period of time to each chapter, and not read it intermittently like a novel.

In addition to the topics briefly discussed so far, other topics include:

• Reasons for quitting
• Should I wean off cigarettes, or go Cold Turkey?
• The patch, or not the patch - that is the question!
• Hypnosis: does it really work?
• Avoiding weight gain
• Cravings
• Self-rewards for a job well done
• Coping with stress
• Self-talk
• Substituting other pleasurable activities
• How to remain a nonsmoker

Downloads:

• Monitoring Form Front (PDF)
• Monitoring Form Back (PDF)
• No Smoking Contract (PDF)