Deciding to stop smoking is one of the greatest challenges, but it can also be one of your greatest personal achievements.

Smoking is one of the most complex addictions and affects not only physical health but also emotional and psychological well-being.

More than simply helping you stop smoking, with the right strategies, the EASY programme will equip you with tools to transform your habits and mindset, as you will see throughout this article.

It is a programme that is both innovative and sustainable, and we invite you to find out more.

What is the EASY Programme?

The EASY Programme! aims to help smokers overcome their addiction to tobacco, vaporisers and e-cigarettes in a comprehensive way, using a holistic approach that combines habit change, well-being practices, emotional support and coaching techniques for sustainable change.

Through integrative health coaching, the programme supports the holistic transformation of the individual, addressing not only the physical behaviour of smoking but also the emotional and mental aspects surrounding the addiction.

The programme is divided into four fundamental pillars:

  • E – Empower, by strengthening participants' confidence in their ability to change, helping them understand that it is possible to overcome tobacco addiction.
  • A – Believe, which builds and encourages belief in the transformation process by developing a positive mindset.
  • S – Overcome, equipping individuals with tools and strategies to overcome the challenges, temptations and difficulties that arise during the smoking cessation process.
  • Y - Yes! (Yes!). I can, I want to, I can do it. It is the rallying cry for every victory and step forward along this journey, maintaining motivation and focusing on the small achievements that will become great ones.

How does this five-phase programme to stop smoking work?

The EASY Programme is divided into five phases, with ongoing support over 12 months to ensure that the change is sustainable and lasting, putting an end to this addiction


Phase 1: Preparing for Change (Month 1 - Weekly Sessions)

Aim: Raise the coachee's awareness of the benefits of stopping smoking, increase motivation and create a plan for "Quit Day".

Steps:

  1. Identifying personal reasons for stopping smoking, such as health, finances and personal well-being.
  2. Assessing the stage reached in the process of change
  3. Creating the "Quit Day" plan: Set the day on which the coachee will stop smoking. During the sessions, they will be encouraged to prepare mentally and physically for that day.
  4. Strategies for facing reality and managing anxiety and stress without turning to cigarettes, such as meditation, deep breathing and physical activity.
  5. Commitment to change, as "Quit Day" will be an important milestone in the journey to stop smoking.

Phase 2: "Quit Day" (Start of Month 2 - Weekly Sessions)

Aim: Put smoking cessation into practice with "Quit Day", strengthening the commitment to change and offering emotional and behavioural support.

Steps:

  1. The arrival of "Quit Day": This is the moment set for stopping smoking. During the previous week's sessions, discussions will cover how to cope with the first day without smoking, how to minimise withdrawal symptoms and how to apply the strategies for living this new reality.
  2. Daily monitoring and ongoing support: During the week of "Quit Day", the coachee should keep a progress diary, documenting feelings, challenges and victories. The integrative health coach will provide daily follow-up or supportive messages to ensure they remain encouraged and motivated.
  3. Reflection after "Quit Day": After "Quit Day", reflect on the first 48 hours, the challenges faced and the victories, helping to consolidate the change and reinforce commitment.
  4. Building self-esteem: Discuss feelings of pride and achievement in not giving in to the addiction.
Deixar de fumar

Phase 3: Continuing the Change (Month 2 - Fortnightly Sessions)

Aim: Ensure that the change is sustainable, preventing relapses.

Steps:

  1. Supporting the adjustment to life without cigarettes, monitoring how the individual is coping with withdrawal and emotional or social triggers.
  2. Reviewing progress and difficulties. It is time to assess the positive impact of stopping smoking on overall well-being and discuss any difficulties (anxiety, irritability, weight gain, etc.).
  3. Building confidence, as it is necessary to continue working on strengthening self-confidence, reinforcing the coachee's commitment to the benefits of change.

Preventing relapses in high-risk situations (times of stress, parties, alcohol consumption, etc.).

Phase 4: Consolidation and Maintenance (Month 3 - Fortnightly Sessions)

Aim: Consolidate the change and ensure that the coachee remains firm in their decision not to smoke.

Steps:

  1. Maintaining motivation, staying focused on the reasons for not smoking and the rewards experienced.
  2. Preventing long-term relapses, strengthening strategies to keep smoking off the list of options.
  3. Ongoing psychological support, as it is crucial to offer emotional support to equip participants with tools to deal with challenging situations without turning to tobacco.

Creating a relapse prevention plan (e.g. finding alternatives for social situations that used to be triggers).

Phase 5: Final Consolidation (Monthly Follow-up Sessions - 6 Months)

Aim: Ensure that the behaviour is maintained and prevent relapses.

Steps:

  1. Ongoing support to maintain change. The monthly sessions aim to sustain the decision to stop smoking and manage relapses.
  2. Developing skills to deal with new challenges, without turning to tobacco.

Ongoing emotional and psychological support, through reinforcement sessions to ensure support, preparation and maintenance.

Benefits of signing up for and taking part in this programme

The EASY programme does not just help people stop smoking, but offers a holistic transformation, helping participants improve various aspects of their lives:

  • Holistic transformation: beyond giving up cigarettes, there is an improvement in physical, mental and emotional health;
  • Ongoing, personalised support;
  • Lasting results, through effective techniques to ensure sustainable change;
  • Financial savings by eliminating the costs of smoking;
  • Reduced stress and anxiety, with methods to balance emotions;
  • Improved sleep quality, allowing deep sleep to be restored;
  • Comprehensive health support, particularly through pulmonary and cardiovascular regeneration;
  • Greater vitality, energy and enthusiasm for daily activities;
  • Increased self-confidence, enabling the development of a stronger mindset;
  • A supportive community, with shared experiences and mutual support.

Available packages for this programme, which you can complete entirely online

The EASY Programme is available in two formats, so you can choose the option that best suits your needs:

EASY Basic: Includes health coaching sessions + therapeutic chi kung sessions.

    • In-person consultations: Vila Franca de Xira and Vila Velha de Rodão;
    • Online consultations: The rest of the country.

EASY Premium: Includes EASY Basic + Access to a multidisciplinary team at affordable prices (GP, naturopath, personal trainer, psychologist, etc.).

    • Online and in-person consultations, subject to the professionals' availability.

Registration opens on 17 March. Secure your place on the EASY programme now

Registration for the EASY Programme is about to open and places are limited. Do not miss the opportunity to transform your life: take the first step towards a future free from tobacco addiction. Say YES! to your health and well-being!