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Final Day


Welcome to your Final Day
This is an exciting time – you now have the ability and confidence to change any part of our life.

– We all have greatness locked inside us – so let’s find those keys.

Congratulations you receive the Gold Quit Reward

P3 Quit Method + Complete ToolBox

Protect with QuitGuard

The QuitGuard is a barrier between teeth and your inner cheek lining.

  • Use at times when you’re likely to nibble.
  • Always have it handy, carry it with you and use it when you have the biting urge.
  • Remember QuitGuard can’t protect you in its case – so get it out.

Puff your Cheeks Out

Here’s the P2 Puff technique:

  • Close your mouth
  • Slightly puff your cheeks out – creating a small air gap between your inner cheeks and teeth
  • This gap stops any rubbing or abrasion, allowing your cheeks to heal
  • Breathe normally through your nose, but with slightly inflated cheeks
  • Experiment in the mirror to determine the minimum amount of air gap needed to look normal and natural

The Cheek Puff allows your mouth skin to heal quickly, by preventing irritations or unwanted rubbing from your teeth.

Park your Tongue

Here’s the P3 Park technique:

  • Flatten your tongue up against the roof of your mouth
  • Apply a little pressure at the back of your tongue
  • Continue to breathe normally
  • You may notice a calming sensation in your tongue as it no longer has to do any ‘work’
  • Your tongue should not touch your front teeth and barely touch your lower teeth
  • Avoid having a floppy or loose tongue; always keep it parked on the roof of your mouth

This technique is especially useful when you’re unable to wear your QuitGuard.

No Face Touching

One of the crucial habits to break is your hands constantly leaning on or touching your face. This posture is the easiest way to push your cheek skin over and start nibbling.

So the focus here is to catch yourself touching your face and stop immediately. The simple act of removing hands from your face will make it difficult for you to bite hard inside your mouth.

Salt / Saline Rinse

Rinse or gargle with lightly salted water (saline) 2-3 times per day until any mouth discomfort and swelling subsides.

To prepare Saline; dissolve a half teaspoon of salt in a glass of warm water and swill in your mouth for up to 2 minutes before spitting out.

No Chewing gum

Our research has shown that chewing gum is NOT helpful for quitting. There’s more opportunity for teeth to accidentally bite your cheek skin.

In addition, chewing gum dries out your mouth, further hindering the healing process. For these reasons we advise to avoid chewing gum whilst quitting.

Refresh Your Mouth

Start nurturing your inner mouth skin, as it begins to heal and regenerate. The broken skin and lesions in your mouth will repair faster with the right care.

We suggest gentle teeth brushing and swilling water in your mouth after meals and particularly after coffee.

This is an excellent way to aid oral hygiene and keep your mouth fresh.

Positive Distraction

The power of distraction is always there for us. We merely need to tune into something else when we feel like a bite or nibble.

Alter your state by changing what you’re doing; take a walk, read a book, chat to a friend. Anything to take your mind off the urge to bite.

Motivational app

The Quitzilla app is a useful tool to support your Quit Path.  The app allows you to add motivational reasons for quitting and tracks your progress minute, hourly and daily.

It’s a fun app and the notifications help you “check-in” on your progress throughout the day.

Support People

Find a support person who understands why you want to quit; someone who’s non-judgemental of your journey.

Share the quit course outline and ask them to reward you with the tokens as you progress.

Re-hydrate - Water

Your inner mouth skin has been damaged and needs extra nourishment.

Water will keep the skin soft and support its natural healing ability. Drink and swill with water throughout the day.

Observe Yourself

Take a moment to check your body language and posture. You can stop any unwanted biting simply by moving your hands away from you face.

It’s particularly important to check yourself when you go into ‘autopilot’. This is the time when you’re tempted to bite or nibble without realising it.

Hand Position

Now is the time to review your old hand and body positions. You may find that you automatically put your hand to your face when you are anxious or at a party.

You can retrain your hand postures by:

  • Sitting on your hands in front of the TV
  • Clasping your hands together
  • Placing your hands behind you if standing

Check yourself and see if you can improve your hand position – we are trying to eliminate those old habits that assisted you with biting and nibbling.

Check Your Progress

An exciting part of this Quit course is charting your progress on a calendar, app or chart.

We are surrounded by technology and the ongoing tracking support it can give us is powerful.

Accidental Bite - ahhh

So you accidentally chomped down on your inner cheek skin? Or maybe you had a quiet nibble without realising?

If this happens, don’t despair, just get back on track and keep going. As you begin to break the habit of biting you’ll become more aware of those moments when you’re about to take a bite and you’ll be more likely to “stop” yourself in that moment.

Review Your Quit Plan

Your Quit Plan has the main reasons to motivate you to Quit. It outlines all that is important to you and we recommend you review your answers and check-in to ensure you are on the right path.

This Plan is a very powerful document at times when you do not have access to outside support.

P3 Relaxing

Next time you feel the urge to bite, try this simple relaxation technique:

  • Puff your cheeks out P2 Method
  • Park your tongue in its correct position P3 Method
  • Inhale slowly and deeply through your nose
  • Keep your shoulders relaxed
  • Your abdomen should expand and your chest rises a little
  • Exhale slowly through your mouth

Repeat for several minutes.

Evolve Further

Our lifetimes are spent searching through the maze of life and seeking some meaning.

Unfortunately, a lot of what we’ve been taught is how to fit in, get by and do what we’re told. Now that’s fine for the youth. But there comes a time in everyone’s life when you should start thinking for yourself.

Now is a great time to start your new authentic journey and find happiness and fulfilment. You can alter anything you wish in your life and this course has proven you have the stamina to change.

You are aware and responsible for your surroundings which means you can evolve yourself to whatever you desire.

Final Quit Article

Article 1

Put Yourself First

Having nearly completed the Quit course, it’s a good time to reflect on ‘you’. In a world of constant busyness, it’s healthy to drop any feelings of guilt and put yourself first.

At the beginning of this course, you spent time creating a personal Quit Plan, which may have raised some interesting points. You could take this moment to reflect on your life; see what’s working, what’s not working and make some gentle changes.

Are you the eldest in your family; are you the one who’s taking care of your younger siblings or elderly parents?
Or are you a single person making your way in the business world? Maybe you have young children, family or a spouse that needs extra care? Do you have parents who have certain expectations of you?

There are many scenarios that create who you are today.

Despite our circumstances, we’re all human and we all have needs; we get overwhelmed, tired and scared. This is a normal reaction to life’s stresses and needs to be processed and dealt with. You can only be the best “you” when you’re not exhausted and burnt out; and that’s where you should put your needs before others. This may sound selfish; but you cannot care and support others, if you don’t first take care of yourself.

So how do you put yourself first? How do you drop the guilt?

Having nearly completed the Quit course, it’s a good time to reflect on ‘you’

Let’s look at the reasons why to put you first:

  • Your new positivity benefits everyone and everything around you
  • You’ll be happier, healthier and brighter
  • Your relationships will flourish
  • Once you’re nourished you’ll have more energy to help others
  • You’ll open yourself up to new opportunities for growth

This Quit course has been the perfect opportunity to focus on yourself. You’ve invested time and money into quitting a habit which has likely bothered you for some time. You’ve made a big change in your life, so why not consider making some more.

Good luck with your future as a non-biter

Final Day

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