Self-Management Strategies Self-management strategies involve identifying situations that trigger the desire for tobacco use and developing techniques to resist temptation. Once people who use tobacco understand situations or feelings that lead them to want to use tobacco, they can respond with two techniques— stimulus control and response substitution. Stimulus control is trying to avoid tempting situations and managing feelings that lead to nicotine use. With response substitution, people respond to difficult feelings and situations using stress management, relaxation, and coping skills instead of tobacco use. If you are trying to quit using tobacco, you can take the following steps to use self-management strategies: 1. Set a “quit date” within the next month and note that date on your calendar. Make a strong commitment to actually stop using tobacco on that date. 2. Tell friends and family members about your quit date and ask them to support your efforts. Ask people who smoke, vape, or chew tobacco not to do so around you. 3. Get rid of tobacco products and their accessories in your environment. Avoid exposure to tobacco advertisements on social media. stimulus control treatment for nicotine addiction that involves avoiding tempting situations and managing feelings that lead to nicotine use response substitution treatment for nicotine addiction where people practice responding to difficult feelings and situations using stress management, relaxation, and coping skills instead of tobacco use Skills for Health and Wellness Refusing Tobacco Even if your friends do not smoke, vape, or chew tobacco, you may find yourself in a situation where others want you to use tobacco products. In a situation like this, the choice you make will impact your health in the moment and for years to come. Practice Your Skills Communicate with Others Partner with two of your classmates to form a group of three. Then, in your group, role-play a situation in which two of your friends want you to smoke, vape, or chew tobacco. During your refusal, follow these steps: 1. Reflect on what you have learned about the harmful effects of tobacco and nicotine. 2. If your friends are using tobacco, express concern. You might say, “I don’t want to see you get sick.” 3. State your refusal. Sometimes a simple “No, I don’t smoke” is enough to end the conversation. If it is not, try giving a reason, telling a story, asking a question, or changing the subject. Make eye contact and speak firmly. You might say: ● ● “My dad has lung cancer because he smoked. There’s no way I’m trying that.” ● ● “If my family finds out, I’ll get grounded and won’t be able to go to the concert.” 4. Stick to your refusal. Think about the consequences of tobacco use. Are the long-term health effects really worth trying a new vape flavor or fitting in? State your refusal as many times as you need to and leave the situation, if needed. Rotate roles in the role-play and practice using three to five different phrases to state your refusal. Afterward, discuss which statements were most and least effective. Also discuss what it means if you have to leave a situation because your friends keep pressuring you to use tobacco. If your friends do not respect your decision, are they really your friends? Smoking, vaping, or chewing tobacco even one time can harm your health and lead you on the path to a serious addiction. Do you know what you would say if one of your classmates offered you tobacco? Copyright Goodheart-Willcox Co., Inc. 388 Unit 4 Avoiding Hazardous Substances