tobacco cessation: accept the challenge

Accept the Challenge:Kick Your Tobacco Habit in the Butt!

Office of Health Education and PromotionUNH Health Services

(603) 862-3823www.unh.edu/health-services

Did You Know…

Source: 2011 NH Higher Education Alcohol, Tobacco and Other Drug survey and American Lung Association

Stopping smoking improves your health, by avoiding long term problems that can occur from smoking and also immediately by boosting your immune system.

Save money. If you smoke one pack of cigarettes per day you could save up to $150 per month.

Why Become a Non-Smoker…

Source: American Cancer Society, www.cancer.org

Your sense of smell returns

to normal

The benefits of quitting smoking can improve your

day-to-day life a lot!

These benefits can improve your day-to-day life a lot.


Food will taste better





Your breath, hair, and

clothes smell better.





Your teeth and

fingernails stop

yellowing.





Ordinary activities leave you less out of breath (for example, climbing a flight of stairs).

The benefits can improve your day-to-day life a lot!



Quitting tobacco helps stop the damaging effects it has on your appearance, including premature wrinkling of your skin and gum disease.

The benefits can improve your day-to-day life a lot!



12 hours after quitting: The carbon monoxide level in your blood drops to normal.

2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.

1 to 9 months after quitting: Coughing and shortness of breath decreases; cilia (tiny hair-like structures that move mucus out of the lungs) regain normal functioning in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.

When Smokers Quit Health Benefits Over Time

1 year after quitting: The excess risk of coronary heart disease is half that of a smoker's.

10 years after quitting: The lung cancer death rate is about half that of a continuing smoker's.

When Smokers Quit Health Benefits Over Time

How To Get Started!


Set a quit date Any date can work for you. Try to avoid high stress times. A great date to try is the Great American Smokeout, which it is November 15, 2012.

Get support Tell others your plan. Most people find greater success achieving a goal when they involve others in the plan. Have someone adopt you and help you stop smoking.

How to Get Started!

Many people who stop smoking “cold turkey” with no other interventions will find themselves less successful than people who use multiple strategies.

UNH Health Services offers the following to help you become a non-smoker…

Individual counseling* Design the most effective approach to quit using tobacco products

which may include nicotine replacement therapy, support groups, hypnosis, and/or medical acupuncture.

Identify and design a plan to cope with triggers. Chose an appropriate quit date. Provide follow-up and referral to outside sources, as appropriate.

(603) 862-3823, Health Services Room 249*free for students who have paid the health fee

Health Services

Free* Quit KitsEach kit contains educational information on tobacco cessation and fun items to help you stop the cravings!

Pick up at Quit Kit at the Health Services Pharmacy!

Health Services

The Patch, Zyban and Nicotine Gum The Patch, Zyban and Nicotine Gum are available at local drugstores. If you have questions about any of these products, talk with a Health Services health care provider or stop by the Health Services Pharmacy.

Make an appointment by calling (603) 862-2856

Hypnosis and Medical Acupuncture available to UNH students with Dr. Jerry Collins:

Hypnosis - Under hypnosis, the cognitive part of the brain becomes more active, directly changing the perceptions of the subconscious minds so the need and urge to smoke are no longer a habitual behavior.

Medical Acupuncture - Medical Acupuncture has been used for treatment of withdrawal and detoxification of habit forming substances, such as tobacco

Pricing varies. Make an appointment by

calling (603) 862-2856

Health Services

Health ServicesAdditional Counseling Resources

Stress management counseling can be beneficial to anyone trying to quit but can be especially helpful for those who relied heavily on the use of tobacco products as a means to deal with stress

Nutrition counseling for those who are concerned about weight gain after they have stopped using tobacco products, or who are looking to safely and effectively lose the weight gained after quitting.

Both of these services are free to UNH students who have paid the health fee. For an appointment, call (603) 862-

3823.

Cope with Nicotine Cravings and Withdrawal

Source: Quit Smoking at About.com

Use the Five D's Delay until the urge passes -

usually within 3 to 5 minutes.

Distract yourself. Call a friend or go for a walk.

Drink water to fight off cravings.

Deep Breaths - Relax! Close your eyes and take 10 slow, deep breaths.

Discuss your feelings with someone close to you, a counselor or at a support group.

Strategies to Minimize Withdrawal

Exercise. Get More Rest. If you are having

trouble sleeping, take a long walk several hours before bed, try deep breathing exercises, drink warm milk before bed, try to minimize stressors before bed.

Take a Multivitamin. Relaxation and Rewards.

Stay a Non-Smoker Recognize that stopping smoking is a challenge Talk with a health care provider Utilize the services available to you at UNH Avoid being around smoking Keep a positive attitude - know that YOU CAN DO IT! Sometimes you may be tempted, you may even “slip”

but don’t give up. Try again soon. Try a new strategy and get back on track.

Remember WHY you want to stop smoking, that will keep you motivated!

tobacco cessation: accept the challenge

Health & Medicine