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1 Tbacc Cessatiɳ Wrkbk Suthwestern University Cunseling & Health Center

2 ABOUT THE GUIDE This guide will serve as a resurce fr students, faculty, and staff members f Suthwestern University, wh are cnsidering quitting tbacc (smking r smkeless). After reading thrugh this guide yu will be better able t: Understand the risks f using tbacc prducts Learn hw tbacc prducts can affect yur physical, scial, and mental well-being Understand the benefits f quitting tbacc prducts Learn what t expect nce yu quit using tbacc prducts Build a plan fr success Understand yur current level f tbacc usage and identify yur current reasns fr smking r using tbacc prducts Learn abut yur triggers and what yu can d t cmbat them Identify medicatins and resurces t help yu quit

3 UNDERSTANDING YOUR RISK CDC, 2010 Did yu knw that cigarette smke cntains mre than 7,000 chemicals and chemical cmpunds that reach yur lungs every time yu inhale? Mst f the chemicals interfere with yur immune system. Did yu knw that there is NO safe level f expsure t cigarette smke? Any expsure t cigarette smke is harmful. Did yu knw that tbacc use is the largest preventable cause f disease, disability, and death in the United States? Did yu knw that smkeless tbacc prducts can lead t multiple types f ral diseases and cancers? Spit Tbacc gives yu a lt f nictine. In fact, smene wh uses 2 tins per week f mist snuff, such as Cpenhagen, is getting abut the same amunt f nictine as a persn wh smkes 30 cigarettes per day!

4 WHAT ABOUT E-CIGARETTES? What are Electrnic Cigarettes? E-Cigarettes are designed t deliver nictine r ther substances t a user in the frm f a vapr. They typically have a rechargeable, battery perated heating element, a replaceable cartridge that may cntain nictine r ther chemicals, and an atmizer (when heated) that cnverts the cntents int a vapr. Cncerns abut E-Cigarettes While testing f E-Cigarettes is still underway, the Fd and Drug Administratin (FDA) is very cncerned abut a number f issues. Sme f thse cncerns include that E-Cigarettes may include ingredients that are knwn t be txic t humans. A very real prblem is that studies f the harmful effects f E-Cigarettes take time. Therefre, peple wh are currently using E-Cigarettes d nt knw hw much nictine they are cnsuming, and d nt knw the full harm f the ther chemicals that they are ingesting. Additinally, sme E-Cigarette users have suffered frm burns and ther serius injuries after their E-Cigarette caught n fire, r explded. E-Cigarettes vs. Traditinal Cigarettes If we take a lk back at the use f traditinal cigarettes, it tk time t identify the true harm f the prduct, and that there was a direct link t lung cancer and ther diseases. Advertising E-Cigarettes as a safer alternative isn t really saying much at all, especially cnsidering the fact that traditinal cigarettes were the leading cause f preventable death and disease in the United States in Saying that E-Cigarettes are safer, is a very smart marketing ply, particularly because there is a windw f time where there aren t studies t prve therwise. Hwever, as time ges frward, research will be the real indicatr as t hw much safer these prducts really are. Until then, it is imprtant t be cautius until we knw the real harmful effects f E-Cigarettes. Can I g frm Traditinal Cigarettes t E-Cigarettes? As mentined abve, we still d nt knw the full risks invlved with smking E-Cigarettes, which is why this guide will nt recmmend using that technique t quit. There are ther ptins available t quit utlined in this guide. In additin, there are nictine replacement ptins (gums, lzenges, patches) that are utlined in this guide as well. Thse ptins are safer alternatives t receiving nictine thrugh an E-Cigarette, which may als cntain txic chemicals.

5 TOBACCO AFFECTS YOUR WELL-BEING Physical Well-Being When yu smke r use tbacc prducts, yu can start t see the negative health cnsequences n yur physical health. Yu ve seen the harm that using tbacc prducts can bring t yur bdy ver a perid f time, but what ther challenges can tbacc use bring? Changes in Appearance: Skin less yuthful lking, teeth and nails appear t be stained in yellw. Wrinkles arund the muth, bags under the eyes. Tth lss and gum prblems. Thinning hair r hair lss, premature greying f hair. Signs that yur bdy is changing: Cughing mre frequently, hacking up phlegm, getting sick mre ften, lss f muscle mass, difficulty breathing while ding physical activity r exercise. Mental Well-Being Tbacc is meant t be addictive t keep yu using the prduct. An addictin can take a mental tll n yu. Whether yu cnstantly feel the need t use tbacc, r feel anxiety when yu can t, having t think abut tbacc cnstantly isn t healthy! It can als be difficult t kick the habit withut help. 70% f current smkers want t quit, but dn t knw hw r have had truble in the past. When yu fail r struggle t quit, yur cnfidence can g dwn. Being in a cnstant battle against addictin can be mentally exhausting. Scial Well-Being When yu smke r use tbacc prducts, yu may be hindering yur wn scial well-being. New plicies prhibiting smking r tbacc prducts frm universities, wrkplaces, and ther public areas are beginning t becme a regular ccurrence. Think abut the places that yu will have t avid if yu want t light up a cigarette. Dn t miss ut n scial events with yur friends because yu need t smke! Als, think abut the dangers f secnd hand smke. Wh else are yu putting at risk when yu smke? Smking can strain relatinships between family members, friends, and significant thers. Kicking the habit can help yu t maintain healthy relatinships.

6 THE GOOD NEWS While there are many negative cnsequences f smking r using tbacc prducts, deciding t quit using tbacc prducts can bring benefits within the first 20 minutes f quitting. It s never t late t quit! 20 MINUTES Bld pressure and pulse drp t nrmal Bdy temperature f hands and feet increases t nrmal 8 HOURS Carbn mnxide levels in bld drp t nrmal Oxygen levels in bld increase t nrmal 24 HOURS Chance f heart attack decreases 48 HOURS Nerve endings start t re-grw Smell and taste abilities are enhanced 2 WEEKS TO 3 MONTHS Circulatin imprves Walking becmes easier Lung functin increases by up t 30% 1 TO 9 MONTHS Cughing, fatigue, shrtness f breath and sinus cngestin decrease Cilia re-grw in lungs, increasing the lungs ability t clean itself, handle mucus and reduce infectin 1 YEAR Excess risk f crnary heart disease is half that f a smker 5 YEARS Lung cancer death rate decreases by almst half, fr average (1 pack a day) frmer smker Strke risk reduced t that f a nn-smker Risk f cancer f the muth, thrat and esphagus is half that f a smker 10 YEARS Lung cancer death is similar t that f a nn-smker Precancerus cells are replaced Risk f cancer f muth, thrat, esphagus, bladder, kidney, cervix and pancreas decreases 15 YEARS Risk f crnary heart disease is that f a nn-smker

7 WHAT TO EXPECT WHEN YOU QUIT When yu decide t quit, yur mtivatin is at its highest level. Hwever, it can be a difficult jurney because whether yu like it r nt, yur bdy is addicted t nictine. PHYSICAL WITHDRAWAL SYMPTOMS Yur bdy will crave nictine and yu will feel urges t use tbacc. Yu culd suffer frm fatigue and/r have sleeping prblems. Other symptms include difficulty cncentrating, nausea, headache, sweating, tingling f the hands r feet, increased appetite, and the pssibility f cld symptms. It s imprtant t nte that these symptms will peak 48 hurs after quitting, and culd last fr weeks. This is why it is imprtant t remind yurself f the reasns fr quitting because these symptms wn t last frever! PSYCHOLOGICAL WITHDRAWAL While there are numerus physical symptms that ccur due t nictine withdrawal, there is als a psychlgical aspect t quitting smking. Think abut yur daily rutine and hw natural smking has becme in yur everyday life. One f the hardest parts f smking is un-linking smking frm yur everyday activities and rutines. Yu can becme mre irritable nce yu quit smking, which is why it is imprtant t let thse arund yu knw that yu quit smking. Yu may als deal with anxiety, feelings f dependency, and pssibly even shrt buts f depressin. It s imprtant t knw that preparing and planning fr yur quit date will help yu t cpe with these ptential symptms. Yu dn t have t face these symptms alne. Fcus n the next sectin, Building a Plan, t learn mre abut what yu can d t lead yurself t success!

8 BUILDING A PLAN SET A QUIT DATE Pick a date within the next mnth. If yu can, pick a date that yu expect t be less stressful, which will help yu with yur first day challenges. Smetimes, picking a day that is busy helps t keep yur mind ff using tbacc. Give yurself at least a cuple f weeks t prepare yurself fr this date. The date that I WILL quit is TELL OTHERS ABOUT YOUR PLAN In rder t hld yurself accuntable, tell yur friends and family members abut yur plan. Tell them t check in n hw yu are ding. Als, let them knw that yu need their supprt during this time. If yu have a friend r family member wh smkes, then ask them nt t smke when yu are arund, and t supprt yu alng yur jurney. Identify the peple yu believe will be there t supprt yu: CREATE AN ENVIRONMENT FOR SUCCESS By nw yu already knw that yu will be facing many challenges nce yu quit. The best way t set yurself up fr success is by making sure that yur envirnment supprts yur success, and des nt hinder it. Think f where yu spend yur time. Are yu at schl, wrk, hme? Everywhere yu spend time must nw be a supprtive envirnment. Get rid f all f yur cigarettes, dip, ash trays, matches, lighters, etc. frm yur car, hme, and wrkplace. Clean yur huse, car, and clthes t get rid f the smell f tbacc. Lastly, NEVER keep ne pack f cigarettes fr just in case mments. This will be an easy way fr yu t give in when yu are craving tbacc. Lastly, envirnment als applies t peple! Make sure yu aren t arund ther s wh smke. Cmplete the checklist n the next page t help set yurself up fr success.

9 ENVIRONMENT CHECKLIST Checklist fr the hme: Thrw away all ashtrays, lighters, cigarettes, snuff r chew tins Clean yur bed sheets and pillw cases t start fresh Add in healthy snack bwls filled with sunflwer seeds r nuts t chew n in places where yu used t smke r chew in yur huse Add sticky ntes t areas in yur huse with the reasns why yu are quitting Checklist fr yur car: Thrw away all ashtrays, lighters, cigarettes, snuff r chew tins Take car t a car wash and vaccum the inside. Leave windws dwn while driving t help air ut yur car Add an air freshener t yur car t blck ld cigarette r tbacc smells Add in healthy snacks (that can last) in yur car fr when yu crave nictine Keep nictine gum, lzenges, etc. in yur car Checklist fr yur wrkplace r schl envirnment: Thrw away all ashtrays, cigarettes, snuff r chew tins. Identify areas t take a break during schl/wrk that are smke free Add healthy snacks t yur wrkplace/schl bag fr when yu have urges Tell yur friends r cwrkers wh smke t avid smking arund yu Checklist fr yur things: Empty ut yur backpack, purse, bags t remve all tbacc prducts Wash yur clthes, blankets, etc. t rid yurself f the smell f tbacc prducts

10 WHAT S YOUR USAGE? Day Time Where I am Amunt Smked/Used EXAMPLE Mrning Evening Waiting fr bus At hme 2 cigarettes 1 dip MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY KEEP TRACK OF A FULL 7 DAYS OF USAGE TO DETERMINE YOUR TYPICAL WEEK OF TOBACCO HABITS.

11 WHAT S YOUR USAGE? Circle r Fill in the answer fr the fllwing questins: Hw lng have yu used tbacc prducts? Year(s) Mnth(s) What kind f tbacc prducts d yu typically use? A. Cigarettes B. Smkeless Tbacc (snuff r chew) C. Other (please describe): Hw many cigarettes d yu usually smke per day? (1 pack = 20 cigarettes) cigarettes Hw much smkeless tbacc d yu use per day? dips Hw many times have yu tried t quit tbacc prducts? What is the lngest time yu have gne withut using tbacc? Year(s) Mnth(s) Day(s) Hur(s) OR A. I ve never tried t quit

12 BUILDING A PLAN IDENTIFY YOUR TRIGGERS On the previus pages, yu are able t track yur verall tbacc usage and yur usage fr 7 days. This will help yu t identify when yu are smking and if there is a pattern. This will als help yu t prepare fr urges that will take place nce yu quit. The gal f this planning sectin is t replace every trigger with healthy behavir that will benefit yu. Cmplete the What s Yur Usage sectin t understand yur tbacc habits. USING SUBSTITUTIONS Did yu knw that urges r cravings t smke will nly last a few minutes? Therefre, if yu can use substitutins t replace yur triggers, then yu can beat the urge t smke! After filling ut the What s Yur Usage sectin, yu shuld be better able t predict when yu might have urges. The fllwing are examples f replacements fr triggers: Urges while in the car: Empty and remve yur ashtray and replace it with a bwl r cup filled with a healthy snack. Add an air freshener t keep yur car frm smelling like yur previus tbacc prducts. Urges when yu wake up: Immediately take a shwer r immediately make breakfast. Brush yur teeth right after eating t keep yurself frm smking. Urges during wrk breaks: Hang ut r g t lunch at nn-smking areas. Take a walk during yur break instead f smking r dipping. Always have snacks t munch n when yu feel an urge at wrk. Urges while bred: Take a walk r wrkut t keep yur mind ff f tbacc. Take up a new hbby t keep yurself ccupied (reading, vide games, crsswrd puzzle, etc.). Urges when stressed: Talk t ne f yu friends r family members wh knws that yu quit. Write the reasns yu want t quit n sticky ntes, and place them where yu typically smke. Try yga and deep breathing exercises t calm yur mind during urges. Think abut the mney yu are saving by nt buying tbacc prducts. REFLECT ON THE REASONS FOR QUITTING The wrksheet n the next page will help yu t identify sme f the reasns t give up tbacc. These reasns will als help yu t stay mtivated and cmmitted t quitting.

13 WHY ARE YOU QUITTING? I m wrried abut my appearance (teeth, nails, skin) CIRCLE ALL THAT APPLY I spend t much mney n tbacc prducts I m afraid that the secnd hand smke may be hurting the peple I lve My dctr tld me that I shuld quit I m setting a bad example fr my lved nes I m wrried abut the lng-term cnsequences t my health I feel embarrassed when I have t leave a place t g utside and smke I m cughing frequently My clthes, breath, hair, car, huse smell bad I ve seen peple arund me quit I dn t like feeling cntrlled by tbacc prducts I have ther health prblems, and they may get better if I quit List ANY ther reasns that are mtivating yu t quit: List yur TOP 2 REASONS fr quitting? Visualize yurself as a nn-smker/nn-tbacc user: Hw will yur life be different nce yu quit?

14 MEDICATIONS AND RESOURCES ASKING YOUR DOCTOR ABOUT CESSATION MEDICATION When yu decide t quit using tbacc prducts yu dn t always have t d it alne. As mentined previusly, yur bdy is addicted t nictine. This means that yu will at sme level experience nictine withdrawal symptms. The gd news is that there a numerus prducts ut n the market t help yu with the quitting prcess. Here are a few ptins that yu can discuss with yur dctr: Nictine Patches Nictine Gum Nictine Lzenges Over The Cunter Prducts The patch is placed n the skin and gives users a small and steady amunt f nictine. The gum is chewed t release nictine. The user chews the gum until it prduces a tingling feeling, and then places it between their cheek and gums. They lk like hard candy and are placed in the muth. The lzenge releases nictine as it slwly disslves in the muth. Varenicline (Chantix) Buprpin (Zyban) Nictine Inhaler Nictine Nasal Spray Prescriptin Prducts Helps t reduce withdrawal symptms and the urge t smke. It als blcks the effects f nictine frm cigarettes if the user starts smking again. Mnitr side effects clsely with dctr. Helps t reduce withdrawal symptms and the urge t smke. A cartridge attached t a muthpiece. Inhaling thrugh the muthpiece gives the user a specific amunt f nictine. A nasal spray pump bttle cntaining nictine, which is put int the nse and sprayed. USING TECHNOLOGY TO HELP YOU STAY ON TRACK APP - LIVESTRONG MyQuit Cach - Dare t Quit Smking Helps t prepare yu fr yur quit date and it helps yu t stay n track. Add reminders t yur phne t hld yurself accuntable.

15 RESOURCES VISIT THE HEALTH CENTER TO ASK ABOUT CESSATION MEDICATION Visit the health center t talk t a dctr r nurse practitiner abut yur ptins fr tbacc cessatin medicatin. Give yurself the best chance at quitting TALK TO A COUNSELOR ABOUT YOUR ADDICTION Suthwestern University has an excellent cunseling center that ffers cunseling sessins t students enrlled at the university. There are cunselrs wh are very knwledgeable abut addictin and can help yur thrugh the prcess CREATE A TOBACCO QUIT GROUP ON CAMPUS Develp yur wn supprt grup n campus. Find peple wh are mtivated t quit using tbacc prducts. Have discussins abut what has wrked fr each persn, talk abut the struggles f quitting, and hld each ther accuntable when quitting gets tugh. MEET WITH A HEALTH EDUCATOR If yu want t meet with smene t help yu identify yur triggers, build gals, and keep yu accuntable, visit a Health Educatr in the Cunseling and Health Center. Health Educatr, Kelli Becerra, M.Ed., CHES at becerrak@suthwestern.edu r call

16 SOURCES Current Cigarette Smking Amng Adults in the United States. (2015). Retrieved January 28, 2016, frm I Want T Quit Smking. (n.d.). Retrieved January 27, 2016, frm Medicatins & Manufacturers. (n.d.). Retrieved January 27, 2016, frm Tbacc and Cancer. (n.d.). Retrieved January 27, 2016, frm Tbacc Use. (2013). Retrieved January 27, 2016, frm Tls & Tips. (n.d.). Retrieved January 27, 2016, frm U.S. Fd and Drug Administratin. (n.d.). Retrieved January 28, 2016, frm frcnsumers/cnsumerupdates/ucm h U.S. Fd and Drug Administratin. (n.d.). Retrieved January 28, 2016, frm frcnsumers/cnsumerupdates/ucm htm Quit smking. (n.d.). Retrieved January 27, 2016, frm