MindCotine Program Activities Guide
MindCotine Program Activities Guide
Introduction
The MindCotine program helps users quit smoking through a structured series of activities involving virtual reality (VR), cognitive-behavioral therapy (CBT), and mindfulness techniques. Below is the comprehensive list of all activities in the program along with their descriptions, organized by week, to ensure users can fully utilize the program’s offerings and navigate through the sessions effectively.
Program Activities by Week
Week 1
Mindfulness (Video)
• Title: Breathing Technique
• Description: Being aware of your breath represents a complete transformation in your life. We breathe from birth to death. Do you notice it? Most of us do not! Improving our breathing technique helps us perceive our reality. It’s harder than it sounds, but you could feel the results right away. Come check it out yourself. It’s only 10 min.
CBT Reflection (Reading)
• Title: Motivation
• Description: You may think many things about motivation, and it may be a key component when attempting to quit. But, most important of all, is to align yourself with your inner motivation. Try connecting with yourself to answer the question below.
VR-MET (VR)
• Title: Be Aware
• Description: Record every sense, movement, and breathing involved in the moment of smoking. You can even hold a cigarette and simulate smoking to better experience what kind of emotions appear. Start to be aware of each cigarette you smoke. There is so much to learn.
Mindfulness (Video)
• Title: Breathe In, Breathe Out
• Description: Per day, we breathe about 21,000 times. It requires a lot of attention and training to be present in each one of them. The more you become aware of the whole breathing process, the less you will want to continue smoking.
Mindfulness (Audio)
• Title: Here and Now
• Description: Most of us are never fully present in the now, because unconsciously we believe that the next moment must be more important than this one. Learn how to feel the gift of being alive right here and now.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
Mindfulness (Audio)
• Title: Stress and Worry
• Description: Feeling stressed or worried represents top triggers that may lead you to smoke. Did you ever wonder why? Start by understanding what happens within you and learn new responses instead of smoking.
Week 2
CBT Reflection (Reading)
• Title: Your Reason
• Description: Connect with your inner self and explore within you what is it that you want to accomplish by quitting. Is the motive behind all, the little voice in your head and your heart that answers to the why.
VR-MET (VR)
• Title: Contemplating the Body
• Description: There is so much to consider every time you think about smoking and perform some kind of physical activity. Learn how to get the signals your body is constantly sending you.
Mindfulness (Video)
• Title: Body Scan
• Description: Our unconscious resides within our bodies. It receives stimuli, internal and external, and it communicates each perception through bodily sensations. Learn how to recognize them and surf the urge to smoke.
Mindfulness (Audio)
• Title: Anxiety Moments
• Description: Every time we feel anxious, we lose clarity and we may behave differently. Learn how to manage your anxiety levels and bring yourself to a balanced state of mind.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
Mindfulness (Video)
• Title: Your Thoughts
• Description: The mind lives oscillating between attachment to the past and anxiety for the future. Bring your attention to the present learning how to curiously explore your thoughts.
CBT Reflection (Reading)
• Title: Your “Favorite” Places
• Description: Every cigarette you smoke strengthens the association between the action you are doing while smoking and the feeling of pleasure nicotine brings. All of this happens, usually, in a set of places that you may know too well.
Week 3
VR-MET (VR)
• Title: Stress and Work
• Description: Work can be a source of stress. Never-ending tasks, pressure from your bosses or colleagues, and even having a job you don’t like. Learn to empower yourself and start choosing new responses to surf cravings related to stress.
Mindfulness (Audio)
• Title: Avoid the Next Cigarette
• Description: Learn how to stop when you most need it. Every time you feel the craving arising, there is a way to avoid reacting with the habit of smoking. Take this 2-minute experience and use it every time you need it.
Mindfulness (Video)
• Title: The Craving
• Description: Recognizing the urge to smoke is the first big step toward freedom of choice. Learn to feel it in your body, to understand it with your mind, and most importantly, to let it pass. Cravings are going to be with you for life, so you better get control over them.
VR-MET (VR)
• Title: Support Group
• Description: Opening our feelings with others frees us. Listening with empathy empowers us. Feel how each story resonates within you and connect with those emotions. Bring them to life and share your experiences more often.
Mindfulness (Video)
• Title: Emotions
• Description: Nurture your emotional intelligence by starting to get in contact with each emotion you feel. At every moment, our actions are governed by emotions and most of the time we don’t realize it.
CBT Reflection (Reading)
• Title: Visualization
• Description: Can you see yourself as a non-smoker? Create a future image of yourself doing all kinds of activities without cigarettes involved. Once you can see it in your mind, you can make it happen.
VR-MET (VR)
• Title: Heavy Emotions
• Description: Going through feelings of guilt and shame about the way you behave can help you understand the groundings of your habits. The deeper you go, the shiner the light you reflect.
Week 4
Mindfulness (Video)
• Title: Body Scan
• Description: Our unconscious resides within our bodies. It receives stimuli, internal and external, and it communicates each perception through bodily sensations. Learn how to recognize them and surf the urge to smoke.
CBT Reflection (Reading)
• Title: Your Children
• Description: There is a big chance you don’t like to smoke, even if you do it. Seeing a friend smoking is one thing, but can you see a child smoke?
VR-MET (VR)
• Title: Contemplating the Body
• Description: There is so much to consider every time you think about smoking and perform some kind of physical activity. Learn how to get the signals your body is constantly sending you.
Mindfulness (Audio)
• Title: Avoid the Next Cigarette
• Description: Learn how to stop when you most need it. Every time you feel the craving arising, there is a way to avoid reacting with the habit of smoking. Take this 2-minute experience and use it every time you need it.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: About Stress
• Description: We cannot control any external situation, but we do have the power (barely) to control our responses to those situations. Most of the time, we live stressful moments, and it’s always better if we can be aware of them.
Week 5
Mindfulness (Video)
Title: Emotions
• Description: Nurture your emotional intelligence by starting to get in contact with each emotion you feel. At every moment, our actions are governed by emotions and most of the time we don’t realize it.
VR-MET (VR)
• Title: Stress and Work
• Description: Work can be a source of stress. Never-ending tasks, pressure from your bosses or colleagues, and even having a job you don’t like. Learn to empower yourself and start choosing new responses to surf cravings related to stress.
Mindfulness (Audio)
• Title: Peace of Mind
• Description: Do you find yourself out of balance? Can you identify by now the flow of your thoughts and how they impact your mood? Learn how to reach a state of stillness, of relaxation.
CBT Reflection (Reading)
• Title: Cognitive Distortion
• Description: Our minds can be tricky and can easily deceive us. Every time we have a fact presented to us, we can choose how to interpret it. And the process of interpretation happens in our minds. Can you see the relationship?
Mindfulness (Video)
• Title: The Craving
• Description: Recognizing the urge to smoke is the first big step toward freedom of choice. Learn to feel it in your body, to understand it with your mind, and most importantly, to let it pass. Cravings are going to be with you for life, so you better get control over them.
Mindfulness (Video)
• Title: Breathe In, Breathe Out
• Description: Per day, we breathe about 21,000 times. It requires a lot of attention and training to be present in each one of them. The more you become aware of the whole breathing process, the less you will want to continue smoking.
CBT Reflection (Reading)
• Title: Advice
• Description: You are probably sick of people telling you what to do or not to do. But be honest, sometime, somewhere, someone told you something that had a huge impact on you.
Week 6
VR-MET (VR)
• Title: Support Group
• Description: Opening our feelings with others frees us. Listening with empathy empowers us. Feel how each story resonates within you and connect with those emotions. Bring them to life and share your experiences more often.
CBT Reflection (Reading)
• Title: Lifestyle
• Description: We are defined by our actions. A set of routines can give us a determined structure, and it may help us create a healthier lifestyle. Sometimes we need to think about it before taking action, and sometimes we can just act, and think about it later.
Mindfulness (Video)
• Title: Your Thoughts
• Description: The mind lives oscillating between attachment to the past and anxiety for the future. Bring your attention to the present learning how to curiously explore your thoughts.
VR-MET (VR)
• Title: Heavy Emotions
• Description: Going through feelings of guilt and shame about the way you behave can help you understand the groundings of your habits. The deeper you go, the shiner the light you reflect.
CBT Reflection (Reading)
• Title: D-Day
• Description: If you didn’t set up your quit date yet, what are you waiting for? The D-day represents commitment, but also resilience because it is the first day of a new life. It is where the journey of being a non-smoker starts.
Mindfulness (Video)
• Title: Body Scan
• Description: Our unconscious resides within our bodies. It receives stimuli, internal and external, and it communicates each perception through bodily sensations. Learn how to recognize them and surf the urge to smoke.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
Week 7 - Abstinence Module
CBT Reflection (Reading)
• Title: Openness I
• Description: Sharing with others your accomplishments, even if you consider they may be tiny ones, it is a particularly important aspect of becoming a resilient person. Don’t be afraid, nothing bad happens from telling others you are stepping into a new path.
CBT Reflection (Reading)
• Title: Risky Triggers
• Description: Some of your habits are still not helping you to stay quit. You have to make an extra effort in the following days to understand what kind of triggers, this time food-related, you can identify.
Mindfulness (Video)
• Title: What Happens to Your Body When You Quit
• Description: The very moment you quit smoking you are going to start experiencing changes in your body. It is always better to understand what to expect so you can make something up from it.
CBT Reflection (Reading)
• Title: Risky Triggers II
• Description: You may not be aware of how your body has habituated to smoking in the same places every time. The same goes for those people around you that are usually there when you are smoking. Bring your attention to your reality.
CBT Reflection (Reading)
• Title: Your Home
• Description: Your home is your temple. It represents your sacred space, and as a non-smoker, you shouldn’t have a zero-tolerance attitude towards any sign of cigarettes. Wouldn’t you agree?
VR-MET (VR)
• Title: Contemplating the Body
• Description: There is so much to consider every time you think about smoking and perform some kind of physical activity. Learn how to get the signals your body is constantly sending you.
CBT Reflection (Reading)
• Title: Check-in
• Description: Your last few days have probably been difficult. When large changes happen in our lives, we tend to deceive ourselves and move forward, regardless of our feelings or needs. Take a moment to receive the following question and answer accordingly.
CBT Reflection (Reading)
• Title: Awareness I
• Description: You may be feeling different in some ways. Either some of your senses are back, or things around you have changed, or even people are telling you that something is different in you. But most important of all is how you perceive yourself.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: Smell and Taste
• Description: The smell of cigarettes is notorious, and probably one of the things you disliked the most about smoking. The food you have been eating may be the same, but for sure has a different taste.
CBT Reflection (Reading)
• Title: Your Environment
• Description: When you go outside to have lunch, or to a bar, or to the movies, or even when you have a flight, can you remember that it was allowed to smoke in any of those places? Wow.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: Relapse I
• Description: Relapse means to smoke again. If you smoke one cigarette at that party, or in that event, and then you didn’t smoke anymore, it’s not considered a relapse. But if you start doing it every single time, then you must go back to square one and set a new quit-date asap.
CBT Reflection (Reading)
• Title: Lifestyle Change
• Description: Once you change, your life changes. And because you managed to remove a bad habit from your life, you are much more than able to add a new healthy habit to your routine. It will improve many aspects of your Self.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
CBT Reflection (Reading)
- Title: Openness II
- Description: If you did it, then more people can do it. And you know it can be hard to take the step. As an ex-smoker, you probably have friends that still smoke, and they saw how you changed. Usually, change can be scary for those who watch it happen, not for those who make it happen.
CBT Reflection (Reading)
• Title: Awareness I
• Description: Take yourself back to the time when you were a professional smoker. Your thoughts and perception of cigarettes were probably very different from what it is now. When you change, your attitude changes with you.
VR-MET (VR)
• Title: Heavy Emotions
• Description: Going through feelings of guilt and shame about the way you behave can help you understand the groundings of your habits. The deeper you go, the shiner the light you reflect.
CBT Reflection (Reading)
• Title: Your Environment II
• Description: Usually, the activities that we tag along with our families are different from the ones we go on ourselves. But being a smoker and a non-smoker is different, so some activities may also vary. Are you aware of this now?
CBT Reflection (Reading)
• Title: Awareness II
• Description: Your family members, your friends, your coworkers, everybody you know that still smokes. Are they any different because you are different? Remember, when we change, people are the ones observing us transform, and maybe difficult for them to accept the change.
VR-MET (VR)
• Title: Stress and Work
• Description: Work can be a source of stress. Never-ending tasks, pressure from your bosses or colleagues, and even having a job you don’t like. Learn to empower yourself and start choosing new responses to surf cravings related to stress.
CBT Reflection (Reading)
• Title: Anxiety Management
• Description: Nicotine changed your mood and the way you think about yourself. Being an ex-smoker also has changed your mood, but some anxiety and stress are usually arising within the first two to six weeks. It is expected and essential to watch for healthy alternatives to cope with it.
CBT Reflection (Reading)
• Title: Night Lifestyle
• Description: In the first weeks as a non-smoker, it is recommended you don’t attend bars or places where alcohol can trigger you to smoke, social meetings with old friends (who smoke), or events that may trigger you to light a cigarette. But this is not true for everybody.
VR-MET (VR)
• Title: Support Group
• Description: Opening our feelings with others frees us. Listening with empathy empowers us. Feel how each story resonates within you and connect with those emotions. Bring them to life and share your experiences more often.
CBT Reflection (Reading)
• Title: Your Emotions
• Description: Can you remember yourself telling your friends and family that you wanted to quit smoking? That you were trying to do it? That you tried and failed? Thousands of people go through the same. Have you met someone in that position?
CBT Reflection (Reading)
• Title: Old Habits
• Description: Some habits never die, and some others already did. Smoking associates moments with pleasure, and it takes time to decouple the cognitive distortion threaded by nicotine. Still, memories are memories after all.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
CBT Reflection (Reading)
• Title: Coaching Sessions
• Description: Changing your lifestyle may take time, dedication, and perseverance. And it may be the most rewarding thing you ever do. Being guided to have healthier habits, to strengthen the ones you are good at, to keep your attention focused on your objectives, can often help.
CBT Reflection (Reading)
• Title: New Lifestyle
• Description: You have come a long way, my friend. Congratulations on that. When you look back at where you started, can you believe it? Observe yourself for a moment, take a deep breath, and open yourself to answer the following question.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: Who Are You?
• Description: Who do you want to be? What kind of example do you want to set for your family? Take the following question to your true Self, and answer it from the bottom of your heart.
This detailed list of activities and their descriptions helps users navigate the MindCotine program effectively, ensuring they understand each activity’s purpose and how it contributes to their journey to quit smoking.
Introduction
The MindCotine program helps users quit smoking through a structured series of activities involving virtual reality (VR), cognitive-behavioral therapy (CBT), and mindfulness techniques. Below is the comprehensive list of all activities in the program along with their descriptions, organized by week, to ensure users can fully utilize the program’s offerings and navigate through the sessions effectively.
Program Activities by Week
Week 1
Mindfulness (Video)
• Title: Breathing Technique
• Description: Being aware of your breath represents a complete transformation in your life. We breathe from birth to death. Do you notice it? Most of us do not! Improving our breathing technique helps us perceive our reality. It’s harder than it sounds, but you could feel the results right away. Come check it out yourself. It’s only 10 min.
CBT Reflection (Reading)
• Title: Motivation
• Description: You may think many things about motivation, and it may be a key component when attempting to quit. But, most important of all, is to align yourself with your inner motivation. Try connecting with yourself to answer the question below.
VR-MET (VR)
• Title: Be Aware
• Description: Record every sense, movement, and breathing involved in the moment of smoking. You can even hold a cigarette and simulate smoking to better experience what kind of emotions appear. Start to be aware of each cigarette you smoke. There is so much to learn.
Mindfulness (Video)
• Title: Breathe In, Breathe Out
• Description: Per day, we breathe about 21,000 times. It requires a lot of attention and training to be present in each one of them. The more you become aware of the whole breathing process, the less you will want to continue smoking.
Mindfulness (Audio)
• Title: Here and Now
• Description: Most of us are never fully present in the now, because unconsciously we believe that the next moment must be more important than this one. Learn how to feel the gift of being alive right here and now.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
Mindfulness (Audio)
• Title: Stress and Worry
• Description: Feeling stressed or worried represents top triggers that may lead you to smoke. Did you ever wonder why? Start by understanding what happens within you and learn new responses instead of smoking.
Week 2
CBT Reflection (Reading)
• Title: Your Reason
• Description: Connect with your inner self and explore within you what is it that you want to accomplish by quitting. Is the motive behind all, the little voice in your head and your heart that answers to the why.
VR-MET (VR)
• Title: Contemplating the Body
• Description: There is so much to consider every time you think about smoking and perform some kind of physical activity. Learn how to get the signals your body is constantly sending you.
Mindfulness (Video)
• Title: Body Scan
• Description: Our unconscious resides within our bodies. It receives stimuli, internal and external, and it communicates each perception through bodily sensations. Learn how to recognize them and surf the urge to smoke.
Mindfulness (Audio)
• Title: Anxiety Moments
• Description: Every time we feel anxious, we lose clarity and we may behave differently. Learn how to manage your anxiety levels and bring yourself to a balanced state of mind.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
Mindfulness (Video)
• Title: Your Thoughts
• Description: The mind lives oscillating between attachment to the past and anxiety for the future. Bring your attention to the present learning how to curiously explore your thoughts.
CBT Reflection (Reading)
• Title: Your “Favorite” Places
• Description: Every cigarette you smoke strengthens the association between the action you are doing while smoking and the feeling of pleasure nicotine brings. All of this happens, usually, in a set of places that you may know too well.
Week 3
VR-MET (VR)
• Title: Stress and Work
• Description: Work can be a source of stress. Never-ending tasks, pressure from your bosses or colleagues, and even having a job you don’t like. Learn to empower yourself and start choosing new responses to surf cravings related to stress.
Mindfulness (Audio)
• Title: Avoid the Next Cigarette
• Description: Learn how to stop when you most need it. Every time you feel the craving arising, there is a way to avoid reacting with the habit of smoking. Take this 2-minute experience and use it every time you need it.
Mindfulness (Video)
• Title: The Craving
• Description: Recognizing the urge to smoke is the first big step toward freedom of choice. Learn to feel it in your body, to understand it with your mind, and most importantly, to let it pass. Cravings are going to be with you for life, so you better get control over them.
VR-MET (VR)
• Title: Support Group
• Description: Opening our feelings with others frees us. Listening with empathy empowers us. Feel how each story resonates within you and connect with those emotions. Bring them to life and share your experiences more often.
Mindfulness (Video)
• Title: Emotions
• Description: Nurture your emotional intelligence by starting to get in contact with each emotion you feel. At every moment, our actions are governed by emotions and most of the time we don’t realize it.
CBT Reflection (Reading)
• Title: Visualization
• Description: Can you see yourself as a non-smoker? Create a future image of yourself doing all kinds of activities without cigarettes involved. Once you can see it in your mind, you can make it happen.
VR-MET (VR)
• Title: Heavy Emotions
• Description: Going through feelings of guilt and shame about the way you behave can help you understand the groundings of your habits. The deeper you go, the shiner the light you reflect.
Week 4
Mindfulness (Video)
• Title: Body Scan
• Description: Our unconscious resides within our bodies. It receives stimuli, internal and external, and it communicates each perception through bodily sensations. Learn how to recognize them and surf the urge to smoke.
CBT Reflection (Reading)
• Title: Your Children
• Description: There is a big chance you don’t like to smoke, even if you do it. Seeing a friend smoking is one thing, but can you see a child smoke?
VR-MET (VR)
• Title: Contemplating the Body
• Description: There is so much to consider every time you think about smoking and perform some kind of physical activity. Learn how to get the signals your body is constantly sending you.
Mindfulness (Audio)
• Title: Avoid the Next Cigarette
• Description: Learn how to stop when you most need it. Every time you feel the craving arising, there is a way to avoid reacting with the habit of smoking. Take this 2-minute experience and use it every time you need it.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: About Stress
• Description: We cannot control any external situation, but we do have the power (barely) to control our responses to those situations. Most of the time, we live stressful moments, and it’s always better if we can be aware of them.
Week 5
Mindfulness (Video)
Title: Emotions
• Description: Nurture your emotional intelligence by starting to get in contact with each emotion you feel. At every moment, our actions are governed by emotions and most of the time we don’t realize it.
VR-MET (VR)
• Title: Stress and Work
• Description: Work can be a source of stress. Never-ending tasks, pressure from your bosses or colleagues, and even having a job you don’t like. Learn to empower yourself and start choosing new responses to surf cravings related to stress.
Mindfulness (Audio)
• Title: Peace of Mind
• Description: Do you find yourself out of balance? Can you identify by now the flow of your thoughts and how they impact your mood? Learn how to reach a state of stillness, of relaxation.
CBT Reflection (Reading)
• Title: Cognitive Distortion
• Description: Our minds can be tricky and can easily deceive us. Every time we have a fact presented to us, we can choose how to interpret it. And the process of interpretation happens in our minds. Can you see the relationship?
Mindfulness (Video)
• Title: The Craving
• Description: Recognizing the urge to smoke is the first big step toward freedom of choice. Learn to feel it in your body, to understand it with your mind, and most importantly, to let it pass. Cravings are going to be with you for life, so you better get control over them.
Mindfulness (Video)
• Title: Breathe In, Breathe Out
• Description: Per day, we breathe about 21,000 times. It requires a lot of attention and training to be present in each one of them. The more you become aware of the whole breathing process, the less you will want to continue smoking.
CBT Reflection (Reading)
• Title: Advice
• Description: You are probably sick of people telling you what to do or not to do. But be honest, sometime, somewhere, someone told you something that had a huge impact on you.
Week 6
VR-MET (VR)
• Title: Support Group
• Description: Opening our feelings with others frees us. Listening with empathy empowers us. Feel how each story resonates within you and connect with those emotions. Bring them to life and share your experiences more often.
CBT Reflection (Reading)
• Title: Lifestyle
• Description: We are defined by our actions. A set of routines can give us a determined structure, and it may help us create a healthier lifestyle. Sometimes we need to think about it before taking action, and sometimes we can just act, and think about it later.
Mindfulness (Video)
• Title: Your Thoughts
• Description: The mind lives oscillating between attachment to the past and anxiety for the future. Bring your attention to the present learning how to curiously explore your thoughts.
VR-MET (VR)
• Title: Heavy Emotions
• Description: Going through feelings of guilt and shame about the way you behave can help you understand the groundings of your habits. The deeper you go, the shiner the light you reflect.
CBT Reflection (Reading)
• Title: D-Day
• Description: If you didn’t set up your quit date yet, what are you waiting for? The D-day represents commitment, but also resilience because it is the first day of a new life. It is where the journey of being a non-smoker starts.
Mindfulness (Video)
• Title: Body Scan
• Description: Our unconscious resides within our bodies. It receives stimuli, internal and external, and it communicates each perception through bodily sensations. Learn how to recognize them and surf the urge to smoke.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
Week 7 - Abstinence Module
CBT Reflection (Reading)
• Title: Openness I
• Description: Sharing with others your accomplishments, even if you consider they may be tiny ones, it is a particularly important aspect of becoming a resilient person. Don’t be afraid, nothing bad happens from telling others you are stepping into a new path.
CBT Reflection (Reading)
• Title: Risky Triggers
• Description: Some of your habits are still not helping you to stay quit. You have to make an extra effort in the following days to understand what kind of triggers, this time food-related, you can identify.
Mindfulness (Video)
• Title: What Happens to Your Body When You Quit
• Description: The very moment you quit smoking you are going to start experiencing changes in your body. It is always better to understand what to expect so you can make something up from it.
CBT Reflection (Reading)
• Title: Risky Triggers II
• Description: You may not be aware of how your body has habituated to smoking in the same places every time. The same goes for those people around you that are usually there when you are smoking. Bring your attention to your reality.
CBT Reflection (Reading)
• Title: Your Home
• Description: Your home is your temple. It represents your sacred space, and as a non-smoker, you shouldn’t have a zero-tolerance attitude towards any sign of cigarettes. Wouldn’t you agree?
VR-MET (VR)
• Title: Contemplating the Body
• Description: There is so much to consider every time you think about smoking and perform some kind of physical activity. Learn how to get the signals your body is constantly sending you.
CBT Reflection (Reading)
• Title: Check-in
• Description: Your last few days have probably been difficult. When large changes happen in our lives, we tend to deceive ourselves and move forward, regardless of our feelings or needs. Take a moment to receive the following question and answer accordingly.
CBT Reflection (Reading)
• Title: Awareness I
• Description: You may be feeling different in some ways. Either some of your senses are back, or things around you have changed, or even people are telling you that something is different in you. But most important of all is how you perceive yourself.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: Smell and Taste
• Description: The smell of cigarettes is notorious, and probably one of the things you disliked the most about smoking. The food you have been eating may be the same, but for sure has a different taste.
CBT Reflection (Reading)
• Title: Your Environment
• Description: When you go outside to have lunch, or to a bar, or to the movies, or even when you have a flight, can you remember that it was allowed to smoke in any of those places? Wow.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: Relapse I
• Description: Relapse means to smoke again. If you smoke one cigarette at that party, or in that event, and then you didn’t smoke anymore, it’s not considered a relapse. But if you start doing it every single time, then you must go back to square one and set a new quit-date asap.
CBT Reflection (Reading)
• Title: Lifestyle Change
• Description: Once you change, your life changes. And because you managed to remove a bad habit from your life, you are much more than able to add a new healthy habit to your routine. It will improve many aspects of your Self.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
CBT Reflection (Reading)
- Title: Openness II
- Description: If you did it, then more people can do it. And you know it can be hard to take the step. As an ex-smoker, you probably have friends that still smoke, and they saw how you changed. Usually, change can be scary for those who watch it happen, not for those who make it happen.
CBT Reflection (Reading)
• Title: Awareness I
• Description: Take yourself back to the time when you were a professional smoker. Your thoughts and perception of cigarettes were probably very different from what it is now. When you change, your attitude changes with you.
VR-MET (VR)
• Title: Heavy Emotions
• Description: Going through feelings of guilt and shame about the way you behave can help you understand the groundings of your habits. The deeper you go, the shiner the light you reflect.
CBT Reflection (Reading)
• Title: Your Environment II
• Description: Usually, the activities that we tag along with our families are different from the ones we go on ourselves. But being a smoker and a non-smoker is different, so some activities may also vary. Are you aware of this now?
CBT Reflection (Reading)
• Title: Awareness II
• Description: Your family members, your friends, your coworkers, everybody you know that still smokes. Are they any different because you are different? Remember, when we change, people are the ones observing us transform, and maybe difficult for them to accept the change.
VR-MET (VR)
• Title: Stress and Work
• Description: Work can be a source of stress. Never-ending tasks, pressure from your bosses or colleagues, and even having a job you don’t like. Learn to empower yourself and start choosing new responses to surf cravings related to stress.
CBT Reflection (Reading)
• Title: Anxiety Management
• Description: Nicotine changed your mood and the way you think about yourself. Being an ex-smoker also has changed your mood, but some anxiety and stress are usually arising within the first two to six weeks. It is expected and essential to watch for healthy alternatives to cope with it.
CBT Reflection (Reading)
• Title: Night Lifestyle
• Description: In the first weeks as a non-smoker, it is recommended you don’t attend bars or places where alcohol can trigger you to smoke, social meetings with old friends (who smoke), or events that may trigger you to light a cigarette. But this is not true for everybody.
VR-MET (VR)
• Title: Support Group
• Description: Opening our feelings with others frees us. Listening with empathy empowers us. Feel how each story resonates within you and connect with those emotions. Bring them to life and share your experiences more often.
CBT Reflection (Reading)
• Title: Your Emotions
• Description: Can you remember yourself telling your friends and family that you wanted to quit smoking? That you were trying to do it? That you tried and failed? Thousands of people go through the same. Have you met someone in that position?
CBT Reflection (Reading)
• Title: Old Habits
• Description: Some habits never die, and some others already did. Smoking associates moments with pleasure, and it takes time to decouple the cognitive distortion threaded by nicotine. Still, memories are memories after all.
VR-MET (VR)
• Title: Coffee and Cigarettes
• Description: You can learn a very powerful lesson in this exercise. It is all about feeling the sensations of craving, accepting them in the present moment, investigating what happens in your body, and learning to nourish your heart with compassion. Be open to receive the feelings that will emerge.
CBT Reflection (Reading)
• Title: Coaching Sessions
• Description: Changing your lifestyle may take time, dedication, and perseverance. And it may be the most rewarding thing you ever do. Being guided to have healthier habits, to strengthen the ones you are good at, to keep your attention focused on your objectives, can often help.
CBT Reflection (Reading)
• Title: New Lifestyle
• Description: You have come a long way, my friend. Congratulations on that. When you look back at where you started, can you believe it? Observe yourself for a moment, take a deep breath, and open yourself to answer the following question.
VR-MET (VR)
• Title: Surfing Temptation
• Description: There are more influential triggers in the environment than others. Alcohol is one of them and the urge is stronger when we are with friends, at a party, or in different social events. Can you identify what it generates in you?
CBT Reflection (Reading)
• Title: Who Are You?
• Description: Who do you want to be? What kind of example do you want to set for your family? Take the following question to your true Self, and answer it from the bottom of your heart.
This detailed list of activities and their descriptions helps users navigate the MindCotine program effectively, ensuring they understand each activity’s purpose and how it contributes to their journey to quit smoking.
Updated on: 29/08/2024
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