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T obacco NET Home

T ipsheets

Getting
Started

TobaccoNET Syllabus

rint and use this checklist as a guide

the program

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Session 1:
Getting
Ready
to Quit

Read Chat & Stats Session 1

Tipsheet:

Getting Ready to Quit

Personal Activity:

I Choose to Quit

Welcome to Inova TobaccoNET. Your tobacco cessation journey begins here, with all the information you
need to prepare yourself to be successful as you quit tobacco. Review this page before getting started, and
contact your Inova TobaccoNET Quit Coach if you have any questions.

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Session 2:
Health
Aspects

Read Chat & Stats Session 2

Worksheet:

obacco Journal

Personal Activity:

Tobacco Journal

& Stop Smoking Aids

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Session 3:
Why Smoke?
How to Beat It

Read Chat & Stats Session 3

Tipsheets:

Planning for Success

The Four D's

Personal Activity:

Triggers and Coping Mech

anisms

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Session 4:
Stress
Management

Read Chat & Stats Session 4

Tipsheets:

he Relaxing Sigh and Breath

Worksheet:

Personal Activity:

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Session 5:
Tobacco-Free
You

Read Chat & Stats Session 5

Tipsheets:

vercoming the Urge

or Nicotine

Personal Activity:

Quit Week Goals

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Session 6:
I've Quit.
Now What?

Read Chat & Stats Session 6

Tipsheets:

Personal Activity:

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Session 7:
Physical
Activity

Read Chat & Stats Session 7

Tipsheet:

The

nefits of Physical Activity

Personal Activity

Move

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Session 8:
Nutrition

Read Chat & Stats Session 8

Tipsheet:

Stress & Eating

Personal Activity:

Weight Management Strategies

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Session 9:
Avoiding
Relapse

Read Chat & Stats Session 9

Tipsheets:

Avoiding Relapse

Relapse Prevention Analysis

Dealing with a Lapse

Personal Activity:

Relapse Prevention Plan

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Session 10:
Staying Quit
Wrap Up

Read Chat & Stats Session 10

Tipsheets:

Quit Maintenance Tips

The Big R

wards

Personal Activity:

You Did It!

Click here to complete the Satisfaction Survey. Your feedback is important!

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Session 11:
Maintenance
Check In

Check in from Coach

Depending on your needs,

ill occur within 4 weeks

Session 10

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Session 12:
Maintenance
Check In

Check in from Coach

Depending on your needs,

ill occur within 4 weeks

Session 1

Expect a 3-Month and 6-Month Email Requesting your Tobacco-Use Status

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