The Smoke-Free Smoke Break: Stop Smoking Now with Mindfulness and Acceptance Book

Foreword v

Introduction 1

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

References 207