WG14403 Fresh Start manual A guide to getting you on the road to a fresh start P15630 Quit Manual.indd 1 03/08/2012 09:48
Fresh Start Wales can help you become smoke free for good and reading this pack is the first step. The following pages will guide you through everything you need to know. You ll find out about the dangerous chemicals second-hand smoke contains, the illnesses it can cause and how you can take positive steps to improve your heath and the health of those around you. This booklet will also explain why the risks are so great when you smoke in the car. When you light-up you re filling your vehicle with second-hand smoke. 80% of which is invisible and can stay in the car for up to two hours after you have put out the cigarette. Even opening the window will not get rid of the danger. P15630 Quit Manual.indd 2-3 03/08/2012 09:48
What are the benefits of stopping smoking in front of others? It helps protect your family from the dangerous chemicals and poisons that can damage their health It helps protect the health of unborn children Your children are less likely to smoke when they are older It keeps your cars and clothes smelling fresh It reduces the amount you smoke and can help you give up smoking for good Facts about second-hand smoke Did you know that? Second-hand smoke is smoke that is breathed out by a smoker or comes from the burning end of a cigarette Second-hand smoke contains over 4,000 chemicals such as rat poison and radioactive gas many of which have been confirmed as causing cancer. Take a look at our What s in a cigarette card to find out more There is no safe level of exposure to second-hand smoke One of the best things you can do to protect your children from the dangers of second-hand smoke is to stop smoking altogether. However why not start your journey today by making your car completely smoke free. P15630 Quit Manual.indd 4-5 03/08/2012 09:49
Make your car smoke free There are lots of easy steps you can take to make your car a smoke free zone. Make your car smoke free at all times for everyone Have your cigarette before and after your journey Remove cigarette lighters and clear out ash trays to avoid temptation Put up a Fresh Start sticker Tell all your friends and family that your car is smoke free Fantastic! You have taken a big step by making your car completely smoke free. But have you thought about taking the biggest step to protecting your own health and your children from the harms of tobacco smoke? Benefits of stopping completely More money for you and your family Improved sense of smell, taste and fresher breath Less stress and anxiety Keeping healthy for the sake of your children Cleaner lungs and a healthy heart Set a good example for your children You will look better and have more energy If you feel ready and willing to try to stop smoking altogether then the next pages in this booklet and the tools in this pack will help to support you through the days and weeks ahead. P15630 Quit Manual.indd 6-7 03/08/2012 09:49
Stopping smoking is also good for your wealth If you smoke around 20 cigarettes a day, it means you re smoking over 7,300 cigarettes a year. That s 365 packets a year, costing 7.46 each. Over a year that costs, you may want to take a seat before you read this, 2,723. Why not use the Health Wealth Wheel that s included as part of this kit. It will help you discover how much money smoking is really costing you and your family. Or you could assemble the Fresh Start moneybox and put some of the money you save towards a family treat. Just think what you could afford if you gave up? 1 day = 7 A trip to the cinema 1 week = 52 2 new computer games 1 month = 231 A shopping spree 3 months = 694 A new laptop 6 months = 1,388 A family holiday 1 year = 2,723 A new kitchen How will you treat yourself with the money? 1. 2. 3. P15630 Quit Manual.indd 8-9 03/08/2012 09:49
We all know that giving up smoking can be a little daunting, but preparing for the day can really improve your chances to kicking the habit for good. P15630 Quit Manual.indd 10-11 03/08/2012 09:49
How can you prepare? Choose a quit date that s unlikely to be stressful and stick to it Avoid temptation by removing matches, ash trays or lighters Avoid places or situations that you associate with smoking List the places/situations that you could avoid 1. 2. 3. Remind yourself of why you want to quit. List the reason why you are quitting. 1. 2. 3. Get through the first week. Keep busy and get plenty of fresh air Create a different regular routine Remind yourself why you re quitting Tell your friends and family that you are quitting - they can help motivate you Ask someone to quit with you two heads are better than one Take a look at the Help and Support leaflet to find out more about the further support available to you Mark your progress using the Fresh Start planner it will help you stay focused and motivated during the first four weeks P15630 Quit Manual.indd 12-13 03/08/2012 09:49
Nicotine There s one reason why smoking is so difficult to stop. It s called nicotine. Nicotine is a powerful drug and it is highly addictive. Withdrawal symptoms usually start within hours and peak within two to three days after your last cigarette. Sometimes they disappear in a few days, but they might continue for a few weeks. Just remember they always disappear at some point. Turn over to discover how you can break those cravings P15630 Quit Manual.indd 14-15 03/08/2012 09:49
How can you beat your cravings? Remember, cravings only last for a few short minutes they always pass Use patches and gum Distract yourself. Listen to music or make a phone call Talk to someone. Call a friend or relative to get some support Exercise It helps relieve stress and improves your mood Use your tangle it s a great way to keep your hands busy Drink a glass of water or juice Change of scenery Move to another room can help or step outside and get some fresh air List the ways that you can beat your cravings 1. 2. 3. P15630 Quit Manual.indd 16-17 03/08/2012 09:49
How addicted are you? These quick questions will give you an idea of your level of dependence on nicotine at the moment. There are also some exercises for you to do once you have completed the test to help you train yourself to improve your chances of stopping smoking for good. How long after you have woken up in the morning can you last before having a cigarette? Add up your score: a = 1 point b = 2 points c = 3 points 5-8 points Your score shows your addiction to nicotine is likely to be high, so you may benefit from contacting the NHS Stop Smoking Wales service. They can talk to you about different forms of nicotine replacement therapy and other stop smoking medicines available as willpower alone may not be enough. Check out the Help and Support leaflet for more help. a Less than 1 hour b 1-2 hours c 2 hours + How easy is it for you to sit through a film or travel on a plane without smoking? a Not easy at all b Fairly easy c Easy How many cigarettes do you smoke per day? a 21+ b 11 20 c 10 or less How confident are you that you could go without a cigarette for 24 hours? a Not confident b Fairly confident c Very confident Do you smoke even if you are so ill you are in bed most of the day? a Always b Sometimes c Never 9-12 points Your addiction to nicotine is likely to be moderate, but you will still experience cravings. Take a look at the distraction tips at the beginning of the leaflet for some handy tips and consider contacting the NHS Smokers Helpline who can talk to you about further support which is available. 13-15 points Your addiction to nicotine is likely to be low. However, even with low levels of addiction it can be difficult to stop smoking. Have a look at the distraction techniques throughout this kit. It also helps to tell friends and family, so they can keep you motivated and provide support. P15630 Quit Manual.indd 18-19 03/08/2012 09:49
Boost your Willpower... Just as you build up fitness by exercising, you can actually improve your willpower with practice. Why not try one of these exercises? Exercise 1 Imagine yourself as a non-smoker. Picture yourself buying the paper and milk and not getting any cigarettes. OR imagine a friend asks if you want a smoke. Picture yourself saying No thanks, I don t smoke. Exercise 2 Think of a time when you achieved something you never thought you could. Think about how you went from can t do it to ought to do it to want to do it to done it. Now see yourself doing the same with stopping smoking. Exercise 3 Think about the times when you need a cigarette, think about how it feels. This is a craving. Don t fight it, just watch it and know that it will pass in a very short space of time. Cravings are natural and each one you beat means you are one step closer to becoming a non-smoker. Now you re armed with the tools that can help you make a Fresh Start, it s time to make a plan of action. P15630 Quit Manual.indd 20-21 03/08/2012 09:49
Fresh Start Date: / / Week 1 What will I be doing this week? (outside of work) Who will I be spending time with? What triggers will I need to avoid? End of the week treat? Week 2 Week 3 Week 4 P15630 Quit Manual.indd 22-23 03/08/2012 09:49
Remember you are not alone. There is plenty of available! help Your NHS Smokers Helpline is on hand to talk to offer you friendly information to help you to find the support that is right for you at the right time. They can also advise you on how you can get the most out of your Fresh start pack. You can speak to a Health Information Advisor on 0800 169 0 169 free of charge Monday to Friday between 9am and 7pm and on weekends between 10am and 4pm. For more details on the advice, support and medical options available see the Help & Support lealflet in this pack. Some of the items contained in this pack have been adapted from the Department of Health Quit Kits. P15630 Quit Manual.indd 24 03/08/2012 09:49