Quit for You Quit for your Baby Quit Smoking Self Help Guide for Pregnant Women
I am strong. I can do anything I put my mind to. I will raise my baby to be as strong as I am. And I will start today, by planning my quit today! Name: Date: A special thank you to North Carolina Healthy Start Foundation, North Carolina Public Health & the North Carolina Health & Wellness Trust Fund's 'You Quit, Two Quit' program for providing the information in this guide. 1-800-QUIT-NOW Page 1
As your healthcare provider, we want you to know that quitting smoking, and staying smoke free is one of the most important things you can do to help your baby grow strong and healthy while also keeping your own body healthy. Quitting smoking and remaining smoke-free, is difficult but we are here to help support you! Having a plan is the most important step you can take to help quit smoking. It's never too late to quit. Let's get started! SmokeFreeMOM Text the word MOM to 222888 Page 2
Benefits of Quitting During Your Pregnancy Quitting smoking any time during your pregnancy will improve your baby's chances of being born healthy. Decreases chances you will miscarry or have a stillbirth Lowers the chance of having a baby born too early (before 37 weeks) Decreases chances of birth defects Increases the chances your baby will be born at a normal weight at birth (5.5 pounds or more) Lowers the risk of Sudden Infant Death Syndrome (SIDS) What are some of the benefits of quitting smoking for you and your baby? 1-800-QUIT-NOW Page 3
Why Does Smoking Harm My Baby When I'm Pregnant? Your baby gets oxygen and food supply from your blood. When you smoke, chemicals like nicotine, carbon monoxide and tar go into your blood that goes to your baby. The chemicals cause your baby to get less oxygen. Your baby needs oxygen to develop a healthy heart, brain, and lungs. What questions do you have for your healthcare provider about why smoking can harm your baby when you are pregnant? SmokeFreeMOM Text the word MOM to 222888 Page 4
Benefits to Quitting Smoking Timeline Quitting smoking is the best gift you can give to yourself and the ones you care about. You do not need to wait long after smoking before your body begins to get better. The longer you wait between smoking, the better the health benefits. In 20 Minutes Blood pressure and pulse rate return to normal. In 8 Hours Nicotine and carbon monoxide levels in your blood reduce by half. The amount of oxygen in your body goes back to normal. In 1 Day Carbon monoxide leaves the body. Your lungs get healthier by clearing out mucus and smoking debris. In 2 Days There is no nicotine in the body. Your ability to taste and smell improve. In 3 Days Breathing becomes easier and you will have more energy. In 2-12 Weeks The movement (circulation) of your blood improves. In 3-9 Months Coughs, wheezing and breathing problems will get better. Your lungs will be working better- 10 percent increase in lung function In 5 Years The risk of having a heart attack falls about half that of a current smoker. In 10 Years The risk of getting lung cancer falls to half that of a smoker. The risk of a heart attack falls to the same as someone who has never smoked. What are your thoughts about this timeline? 1-800-QUIT-NOW Page 5
Why Should I Quit? You will have more money You won't have to take smoke breaks in the cold or rain Your hair and clothes will no longer smell like smoke You will be able to smell and taste more You will be able to be more active without losing your breath You are less likely to get wrinkles and look older Your home will be cleaner and smell better Your teeth and nails will be whiter You will be a role model You will feel better Circle what motivates you. Start thinking about other motivations you have to quit smoking and stay quit. SmokeFreeMOM Text the word MOM to 222888 Page 6
Other Kinds of Smoke Exposure Second Hand Smoke Second hand smoke is the smoke that is puffed out by smokers It affects the health of others around you (asthma, etc.) Secondhand smoke affects developing babies - even when their mothers do not smoke It increases risk of Sudden Infant Death Syndrome (SIDS) Third Hand Smoke Third hand smoke is what you can smell or see on clothing, carpet, walls, and furniture in the same area where someone is smoking. The smoke is made of smallparticles and gases (nicotine). 90% of these small particles and nicotine stick to floors, walls, clothing, carpet, furniture, and skin Nursing babies, crawling babies, toddlers and older children may get these particles on their hands and then put them in their mouths, by breathing it in or absorbing it through their skin Are you around 2nd or 3rd hand smoke? Let's make a plan to create a smoke-free home and/or smoke-free spaces. 1-800-QUIT-NOW Page 7
What Else Should I Think About? I've already tried to quit, why should I try again? Most people who quit smoking try many times before becoming non-smokers Each time you try to stop smoking, your chances of quitting forever get better Don't give up! Understanding Possible Withdrawal Symptoms (See Page 16) Many smokers have no withdrawal symptoms. Others may have more than one. They are signs that your body is healing! Coughing: This means that cigarette tars are being cleared out of your lungs. Strong Urge to Smoke: Your body is going through with withdrawal from nicotine, a highly addictive drug. Nervousness & Tension: Withdrawal from nicotine can cause you to feel nervous or tense. This will get better in 1-2 weeks after quitting. Drink lots of water in the first few days to help flush nicotine out of your system and stay active to relieve tension. Dizziness and Lack of Concentration: The brain gets more oxygen instead of poisonous carbon monoxide gas after you quit. Your brain also releases less adrenaline. These are both healthy for you! Sore Throat: Smoke irritates and numbs the throat. You may experience a slightly sore throat as the numbness wears off and the throat heals. SmokeFreeMOM Text the word MOM to 222888 Page 8
My Plan for Quitting Smoking Quitting smoking is difficult, Having a plan will help you more successfully deal with the changes and stressful times as you quit. Motivations for Quitting What are your motivations for quitting smoking and staying smoke free? 1.) 2.) 3.) 4.) Supporters Who can help support you during your quit attempt? How would you like them to help support you? 1.) How? 2.) How? 1-800-QUIT-NOW Page 9
My Plan for Quitting Smoking Let's start by thinking about when you smoke... Smoking Schedule Are there certain times of the day that you typically smoke? When waking up, after eating lunch, going to the store, smoke breaks at work, etc. How Much? How much do you typically smoke at this time? # Do you notice places in your smoking schedule where you can cut back on how much you are smoking? SmokeFreeMOM Text the word MOM to 222888 Page 10
My Plan for Quitting Smoking Let's explore what makes you want to smoke... Triggers What triggers make you want to smoke? Other people smoking around you, the smell of smoke, being stressed or anxious, etc. Take Control of the Urge When you have an urge to smoke, what can you do during these times? Your mouth: sugar free gum, sunflower seeds Your hands: text/play game, hold pen, doodle What may be hard about changing your smoking schedule, finding triggers, and taking control of the urges? 1-800-QUIT-NOW Page 11
My Quit Smoking Checklist I have talked to my healthcare provider about the benefits of quitting I understand possible withdrawal symptoms- they are signs that my body is healing I have listed my motivations for quitting I know my 'smoking schedule' I know what triggers make me want to smoke I have a plan to throw away all of my smoking products I have decided on ways to overcome the urge to smoke by having something to distract my mouth and hands I have learned about second hand smoke and have a plan for a smokefree home or smoke-free space I have a friend or family member who I will ask to support me- I know how to talk to them to let them know how I want to be supported I have enrolled in the Ohio Tobacco Quit Line and/or SmokeFreeMoms I understand the importance of staying smoke-free after I have my baby and have a plan to stay smoke-free after the birth of my baby I understand that quitting smoking is hard- If I have tried to stop smoking before, I can learn what helped and what didn't work making me more likely to be successful now Words of Encouragement: SmokeFreeMOM Text the word MOM to 222888 Page 12
My Quit Date I am I can do anything I put my mind to. I will raise my baby to be as as I am. AND I WILL START TODAY, BY SETTING MY QUIT DATE TODAY! Quit Date: Your Signature Healthcare Provider Signature Today's Date: 1-800-QUIT-NOW Page 13
My Goals Setting goals is important on the journey to quit smoking! Today I will: Tomorrow I will: In one week I will: In two weeks I will: In one month I will: After I have my baby I will: What else do you need to be successful in your goals? SmokeFreeMOM Text the word MOM to 222888 Page 14
After Your Baby Is Born It can be tempting to start smoking again after your baby is born. Staying smoke-free is important for you and your baby. When you are smoke-free, your baby will have: Fewer coughs and colds Fewer ear infections and may have less ear pain Better lung development Less risk of asthma (triggered by secondhand smoke) A better start for healthier brain development Less risk of dying from Sudden Infant Death Syndrome (SIDS) What support do you need to help you stay smoke free after your baby is born? 1-800-QUIT-NOW Page 15
If You Start To Smoke Again... It is hard to change everyday habits and to overcome nicotine addiction. You only fail when you stop trying. So, try again... Each quit attempt allows you to be better prepared for becoming smoke free. You learn what worked and what didn't work. What caused you to start smoking again? Let's make a plan to help deal with this and other difficult situations Who could you ask for support from those who want to help you become a non-smoker? My new goal: SmokeFreeMOM Text the word MOM to 222888 Page 16
Notes: 1-800-QUIT-NOW Page 17
Notes Continued: SmokeFreeMOM Text the word MOM to 222888 Page 18
Resources There are many resources to help support you the way you would like to be supported! Ohio Tobacco Quit Line Pregnancy Program The Ohio Tobacco Quit Line Pregnancy Program is a free program to help pregnant women quit and stay quit. You will receive support and advice from an experienced 'Quit Specialist' who will help you create a personalized plan and will share self-help materials. The program offers special rewards to pregnant callers, including: - $5 rewards card after your first call - $5 rewards card per completed call during pregnancy (up to $25) - $10 rewards card per completed call after childbirth (up to $40) You can call to sign up: 1-(800) QUIT-NOW 1-(800) 764-8669 Ask your healthcare provider to send in a fax or online referral: 1-800-261-6259 SmokeFreeMom Quitting smoking on your phone, on your own terms SmokeFreeMom is a text messaging program that provides 24/7 tips, advice, and encouragement supporting pregnant women in quitting smoking. T e x t t h e w o r d ' M O M ' t o t h i s n u m b e r : 2 2 2 8 8 8 Local Resources There are local resources available to help support you in quitting smoking. Please visit www.cradlecincinnati.org www.cradlecincinnati.org