Commit to Quit! 95424 3/08 1 Copyright
How addicted are you? The following quiz will help you understand how addicted you are to nicotine. If you smoke, check the statements that are true for you. I smoke within 30 minutes of waking up in the morning. My favorite cigarette is the first one in the morning. It s hard for me to be places where I can t smoke, such as on airplanes and in movie theaters. I smoke a pack or more of cigarettes each day. I smoke even when I m sick. If you use smokeless tobacco, check the statements that are true for you. I take my first dip or chew in the morning. I ve switched to a brand with higher nicotine. I regularly swallow juice from the tobacco. Sometimes I sleep with tobacco in my mouth. It s hard for me to go more than a few hours without dipping or chewing. If you didn t check any boxes or if you checked just one, tobacco is probably more of a habit than an addiction for you. You should quit, but quitting may not be as hard for you as for someone with a nicotine addiction. If you checked two or more boxes, you are probably addicted to nicotine. The more statements you checked, the greater your addiction and the more you might benefit from nicotine replacement therapy or another type of medication. To quit, you will need to focus on changing your behavior and routines. 2 Copyright
Dealing with triggers and temptations This chart lists common triggers for tobacco use. Use the blank spaces to list your own triggers and what you might do instead. If I smoke, dip, or chew when I... drink coffee I ll try this instead Switch to tea, hot chocolate, or juice. Drink coffee in a new place, such as at a coffee shop that doesn t allow smoking. drive Take public transportation. Carpool. Drive a different route to work. drink alcohol Drink juice mixed with seltzer or another favorite beverage. Relax with meditation, walking, or deep breathing. feel tense Practice deep breathing. Take a mini-vacation by closing my eyes and picturing myself doing something I enjoy. Get out and walk. take a break Take a walk. 3 Copyright
If I smoke, dip, or chew when I... watch TV I ll try this instead Go to the movies. Sit in a different chair than usual. Watch TV with a nonsmoking friend. finish a meal Get up from the table immediately. Brush my teeth. Go for a walk. Do something that will keep my hands busy, such as washing the dishes or playing an instrument. Go out with a nonsmoking friend. feel bored Do something, such as wash the car or solve a crossword puzzle. Take up a new hobby or resume a former one. Adding up the savings If you pay $4.49 for a pack of cigarettes and smoke one pack a day, you ll save: $404 after three months $808 after six months $1,639 after one year $8,194 after five years $16,388 after 10 years $24,583 after 15 years $40,971 after 25 years 4 Copyright
Coping with cravings During your first few weeks without tobacco there are likely to be times when you want to light a cigarette or use tobacco. Here are some ways to cope with the cravings. Check off the ones that you find work for you. Take deep breaths. Smoking is relaxing because you re breathing deeply and taking a break from your routine. Some people find it helpful to suck through a straw because it feels like a cigarette. Exercise. Being active boosts your mood and curbs cravings. It will also help keep you from putting on weight, which may be a concern. Take a brisk walk when you would ordinarily have a cigarette or use tobacco, such as the first thing in the morning or after dinner. Over time you ll feel more fit and want to continue exercising. Relax. Find a way to relax that works for you meditation, yoga, deep breathing, exercise. Spend a few minutes of quiet time by yourself each day. Close your eyes and picture yourself free of tobacco. Treat yourself to things that make you feel good. Using tobacco lifts your mood, so it s a good idea to find other things you like to do: be with friends, take naps, read good books, watch funny movies, go to concerts. Fill your time with fun and relaxing things to do and people who make you happy. (But be careful not to overspend. And avoid alcohol.) Drink plenty of water and eat fruits and vegetables. Water and herbal tea will ease the cough and runny nose, while fruits, vegetables, and whole grains will help with your digestion. Don t act on your cravings. The urge to use tobacco should pass within 10 minutes. Busy yourself with something else until the danger has passed. Take a shower if you have to, or get up and move around. Use the space below to write down other ways that you can cope with cravings to use tobacco. 5 Copyright
Handling a setback Most people who quit tobacco try several times before quitting for good. If you slip up and smoke a cigarette, don t give up for good. Even if you have a total relapse and start using tobacco regularly, just try again. Think about what went wrong and learn how you can do better next time. Don t give up if you slip. Sometimes people feel so bad when they slip that they talk themselves out of quitting. They might decide they ll never be able to quit, so there s no use in trying. If this happens to you, remind yourself that a slip is just a slip; it doesn t mean you re going back to tobacco for good. If you bought cigarettes or smokeless tobacco, throw the package away. Also stay away from smokers and other tobacco users and places where you can easily get tobacco, such as bars. Figure out why you used tobacco again. Maybe willpower wasn t enough and you should try nicotine replacement therapy or another type of medication. Or you may need to work on ways to relax. Look back at the Dealing with triggers and temptations chart. Did any of these triggers lead you back to tobacco? What can you do differently next time? Quit again today. Don t put off quitting again; otherwise your body will get used to the nicotine, which will make it harder to quit. Quit today. 6 Copyright
Resources 800-QUIT-NOW (800-784-8669) This national toll-free number will direct you to a quit hot line in your state or to the National Cancer Institute s quit line if your state does not offer a quitsmoking hotline. American Cancer Society www.cancer.org This Web site offers information on quitting tobacco, including an online guide. American Lung Association www.lungusa.org This organization s Web site offers information, resources, and a free online smoking-cessation program. Become an Ex www.becomeanex.org This Web site offers a variety of tools that will help with your quit attempt, including a step-by-step online personalized quit plan, a free EX Quit Plan book that you can order and follow on your own, and a toll-free number that will connect to state tobacco quit lines for free cessation information. Centers for Disease Control and Prevention www.cdc.gov/tobacco This Web site provides information, data and statistics, and resources. Nicotine Anonymous www.nicotine-anonymous.org Nicotine Anonymous uses the 12-step philosophy of Alcoholics Anonymous to help smokers give up nicotine. 7 Copyright
United States Department of Health and Human Services www.surgeongeneral.gov/tobacco This Web site offers the latest news and information to help people stop smoking. QuitNet www.quitnet.org This online community for smokers and ex-smokers contains news, articles, and a national directory of smoking-cessation programs. The Web site operates in association with the Boston University School of Public Health. Smokefree.gov www.smokefree.gov This Web site provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking. Smoke-Free Families www.smokefreefamilies.org The Robert Wood Johnson Foundation supports this national program to help women stop smoking during and after pregnancy. 8 Copyright
Commit to Quit! Strategies to Stop Smoking You will be able to... Understand the facts and myths about addiction. Review short and long-term benefits of quitting. Identify your smoking triggers and articulate your motivation to quit. Describe a three-step method for quitting. Learn strategies for coping with cravings and staying smoke-free. 2 Quiz: true or false? 1. It usually takes four attempts to quit smoking and stay smoke-free. 2. Low tar or nicotine cigarettes are safer than regular cigarettes. 3. Nicotine acts on the brain within seven seconds. 4. Smoking deprives the blood of oxygen. 5. Withdrawal does not affect the quality of sleep. 6. Smoking doesn t affect smell and taste. 7. Smoking has no effect on cholesterol. 3 1
Quiz: true or false? 8. Smoking increases the risk for osteoporosis. 9. Relapses usually occur during the first week after quitting. 10. The stimulant effect of nicotine lasts about 60 minutes. 11. Fifty percent of all heart disease is attributed to smoking. 12. Cigarettes contain about 40 cancer-causing chemicals. 13. People tend to gain about 5-10 pounds when they quit smoking. 4 Reasons to continue to smoke stop smoking 5 The rewards of overcoming addiction When you stop smoking, you are not giving up something; you are getting something that is very valuable and important. By not smoking, you are becoming healthy. This is one of fthe greatest tgifts you can give to yourself and your family. It is definitely worth it to become a nonsmoker! 6 2
Immediate benefits of quitting 20 minutes Blood pressure decreases. Pulse rate drops. Body temperature of hands and feet increases. 8 hours Carbon monoxide and oxygen levels in blood return to normal. 24 hours Heart attack risk decreases. Lung function begins to improve. 48 hours Nerve endings start re-growing. Ability to smell and taste improves. 7 Long term benefits 1-9 months Coughing and shortness of breath decreases. Sinus congestion and fatigue decrease. 1 year Risk of coronary heart disease decreases to half that of a smoker. 5years Stroke risk reduces to that of nonsmoker s 5-15 years after quitting. 10 years Risk of lung cancer drops to half that of smoker. Risk of cancer of mouth, throat, esophagus, bladder, kidney, and pancreas decreases. 15 years Risk of coronary heart disease and death is now similar to that of people who ve never smoked. 8 Smoking triggers environment routines people events moods HALT Do you want to smoke because you feel... Hungry? Angry? Lonely? Tired? 9 3
Substitute behaviors: what to do instead of smoking 10 Three steps to becoming smoke-free 1. Prepare to be a quitter. 2. Act like a quitter. 3. Stay a quitter. 11 1. Prepare to be a quitter Identify your motivation; write it in a sentence and keep it with you. Know what to expect during withdrawal. Believe in your ability to quit. Carry a picture of your family with you. Choose a quit date; circle it on a calendar. Consider past attempts to quit. List the positives of being smoke-free. Ask someone to be your official supporter and ask your family to cooperate. 12 4
1. Prepare to be a quitter, cont d Make a list of your smoking triggers. Make a list of five things you can do when you crave a cigarette. Make a list of rewards to give yourself at specific intervals. Speak with your physician about medications that t can ease cravings. Get your teeth cleaned. Prepare your home, car, and office. Tear up cigarette and flush them down the toilet! 13 2. Act like a quitter Tell yourself that you no longer smoke. Visualize yourself as a nonsmoker; think positively. Know your triggers; use the substitutes you ve designated for them. Delay the urge to smoke by taking a deep breath and distracting yourself with activities. Exercise everyday, eat nutritionally, and drink lots of water. Reward yourself at regular intervals to reinforce your success. Do something you enjoy every day. Stay away from people who smoke. 14 3. Stay a quitter Take pride and pleasure in being a nonsmoker! Continue to get support, encouragement, and cooperation from family and friends. Consider joining a support group. Continue to exercise and eat nutritionally. Continue to get sufficient sleep and manage stress. Continue to take one day at a time. 15 5
Stages of quitting anticipation withdrawal first success doubt second success relapse third success 16 How to manage a relapse Tell yourself that you are human and that you will get back on track. Remind yourself how well you ve done so far. Seek help from your official support person. Return to your motivation statement t t and focus on the reasons why you want to quit. Remind yourself of the over 40 harmful chemicals in cigarettes and your commitment to become healthy. 17 Reasons for weight gain When smoking: Nicotine speeds up metabolism and decreases appetite. Smokers tend to reach for cigarette instead of food. When quitting: Quitters tend to use food as a substitute for smoking. Nicotine isn t present to speed up metabolism. 18 6
Ways to manage weight Exercise. Eat low-calories foods, such as raw and cooked vegetables, fruits, lean meat, chicken, fish, low-fat dairy products, and whole grains. Eat low-fat snack foods, like popcorn, sugarless hard candies, gum, pretzels, seeds, nuts. Watch portion sizes. Eat slowly. Leave the table as soon as you finish eating; follow meals with a ritual such as brushing your teeth or taking a walk. Limit or avoid your alcohol intake. 19 7