smoke-free living
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Smoke-Free Living. Are You Ready?. Are You Ready to Go Smoke-Free?. Many people are surprised how good they feel when they go smoke-free They feel in charge They ’ ve won a big victory They look and feel better They feel good about themselves for being able to quit They have more energy - PowerPoint PPT PresentationTRANSCRIPT
Are You Ready to Go Smoke-Free?−Many people are surprised how good they
feel when they go smoke-free– They feel in charge
• They’ve won a big victory
– They look and feel better• They feel good about themselves
for being able to quit• They have more energy• Their skin looks healthier• They can taste and smell better
Making the Decision−This can be a difficult step. You’re likely to
have mixed feelings about quitting.−Allow yourself to work through these feelings.
They’re only natural.−If you’re not ready now, leave it open as a
possibility for a later date.
Why Do You Want to Quit?– For your health?– For your loved ones?– To save money?– To have a more active life?– To be a role model for your
children or grandchildren?– To lower your risk for disease?– To live longer?
Some Other Good Reasons to Quit– Within 20 minutes, your heart
rate and blood pressure begin to drop
– Within 12 hours, the carbon monoxide level in your blood drops to normal
– Within 3 months, your circulation and lung function improves
– Within 9 months, you will cough less and breathe easier
Some Other Good Reasons to Quit– Within 1 year, your risk of coronary heart disease is
cut in half
– After 5 years, your risk of cancer of the mouth, throat, esophagus, and bladder are cut in half
– After 10 years, you are half as likely to die from lung cancer, and your risk of larynx or pancreatic cancer decreases
– After 15 years, your risk of coronary heart disease is the same as a non-smoker’s
Taking the First Steps−Write down your reasons for quitting and
keep this list to refer back to as you go through the quitting process
−Write down—on the same piece of paper—ways that you can fight the urge to smoke, such as:– Picking up a carrot, apple slices, a piece of gum– Start a household chore to keep your hands busy– Go for a walk to take your mind off of your craving
Ready to S-T-A-R-T?Use S-T-A-R-T to get you going– Set a quit date
– Tell family, friends, and coworkers of your plan to quit
– Anticipate and plan for the challenges you’ll face while quitting
– Remove cigarettes and other tobacco products from your home, vehicle, and work
– Talk to your healthcare provider about getting help to quit
Setting a Quit Date−When you’re ready,
set a quit date.– This is an important
first step.
– Decide if you’re ready in a week, a month, or three months from now.
Tell Others−Tell family, friends,
and coworkers of your plan to quit.
−Also, share your quit date with them. This will make it more concrete.
Plan for Challenges−Since nicotine is an
addictive substance, you may have cravings and other challenges
−Be prepared. Make an action plan so that you are prepared for any obstacles or challenges you may face
Remove Tobacco from Your Life−Remember to remove tobacco and anything
related to it from your life– Locate all your stashes and throw any
tobacco products, lighters, etc., away
– Remove tobacco from your car — get it cleaned if it smells of tobacco (This gives you the incentive to stay smoke-free to keep it clean smelling.)
Get Help−Talk to the tobacco cessation program
available through your work, or speak with your physician– They can give you information on
what strategies may be best for you– The added information
and expertise can get you off on the right foot
Your Triggers−Know what triggers you to smoke−Be aware of situations where
having a cigarette seems like the thing to do
−This can help you anticipate when you’ll need to use somestrategies to stay smoke-free
What Makes You Want to Smoke?−Feeling stressed−Feeling down−Talking on the phone−Drinking liquor−Being with other
smokers−Drinking coffee−Taking a break at work
− Finishing a meal− Watching TV− Seeing someone else
smoke− Driving− Playing cards− Cooling off after a fight
Victory Over Challenges−Some ways to be victorious when you face
challenges (cravings and triggers) include:– Healthier alternatives to grabbing a cigarette
• Try cut fruits and vegetables (carrots, apple, celery), chewing gum, etc.
– Alternative stress relievers• Deep breathing, visualize a favorite location (for
example, a beach where you recently vacationed), take a walk, meditate
Victory Over Challenges– Changing your thought patterns
Have a positive and affirming phrase that can help you through the challenges, such as
–I’m strong and getting healthy.–I’m willing to change and grow.–I’m now the new me.
– Giving yourself a reminderKeep a reminder (a list of reasons, a picture of a loved one, etc.) to look at when you’re experiencing challenges
Victory Over Challenges– Getting a change of scenery
Leave the situation that is challenging youto give yourself time to breath and relax
– Find new activities that divert your attention
The Day Has Come−Hooray! The day has come—it’s your first day
of being smoke-free!– Remind your family, friends, and coworkers– Make sure you have strong support– Have back-up plans for any cravings you
experience– Find a way to reward yourself for taking the first
step (and ways to reward yourself along the way as you continue your smoke-free journey)
Help with the Process−FOH Smoking Cessation Programs
– www.foh.hhs.gov/Quit
– HHS, NIH, and USA.gov partnership– Smokefree.gov