Getting Ready to Get Ready to Quit Tobacco

Getting Ready to Get Ready to Quit Tobacco

OVERCOMING CHALLENGES 1 Overcoming Nicotine Dependence 1 Finding a New Normal 2 Timing 3 GETTING READY TO GET READY 4 CHOOSING YOUR NEXT STEPS 4 If you re not ready 5 If you have mixed feelings 6 If you re feeling ready 7 EMPOWER YOURSELF 8 RESOURCES 9 Publications 9 Phone Services 10 Online Programs and Tools 10 In-Person Programs 11 Community Resources 11 KP Northern California 12 Health Education Center Phone Numbers

It is difficult these days to find someone who doesn t know tobacco is bad for their health. Prices are rising and it s getting harder to find a place where smoking is tolerated. And most people who smoke about 75 percent say they want to quit. Why, then, is it so hard to give up? OVERCOMING CHALLENGES Quitting tobacco may be one of the hardest things you ever do. You may have tried to quit in the past and found yourself back at it before too long. Most people make several serious attempts before finding success. These attempts are not failures. Instead, each attempt can teach you something about which strategies help you stay tobacco-free and which don t. Think about other things you have accomplished in your life. You have been able to meet and overcome challenges in the past and you can do it again. You have the power to be tobacco-free. Getting ready is about accepting the challenge of figuring out the right tools and strategies to help you do it. The only way to fail is to stop trying. Overcoming Nicotine Dependence Nicotine is the addictive drug in tobacco. When you quit tobacco, you may experience symptoms of withdrawal from nicotine, such as irritability, lack of focus or trouble 1

sleeping. These symptoms vary for each person, but are usually the most intense during the first week, then gradually improve over several weeks. Quit tobacco medications can help relieve these symptoms. Finding healthy ways to reduce stress and get support will also help you stay on track. Your body has changed as a result of using tobacco, and it may be helpful to think of this time as a transition period for your body and your emotions to return to normal. Finding a New Normal Tobacco may currently play more than one role in your life. It may be a way to cope with stress or to keep your weight down. Maybe you always have cigarettes with your coffee or when you go out with friends. Or tobacco may occupy an emotional place in your life it s there for you when you are lonely, angry, or bored. If this is true for you, quitting will be not only about nicotine addiction, but can also mean making other changes to reduce stress, be active, build new routines, and find emotional support without tobacco. Timing Quitting tobacco is often a major life change. You probably juggle many responsibilities, any of which can make it challenging, but not impossible, to prioritize becoming tobacco-free. Finding the right time to quit can feel daunting. On the other hand, 2

I can accept failure; everyone fails at something. But I can t accept not trying. Michael Jordan changes in life such as starting a new job, moving to a new town, or having a baby can serve as motivation to quit tobacco. Spend a few minutes to reflect on whether you feel the timing is right for you to quit. 3

GETTING READY TO GET READY This guide can help you determine how ready you are to quit tobacco. Being ready to quit tobacco usually means: Acknowledging that tobacco use is addictive and can harm you and persons around you. Believing that quitting will provide both short and long-term benefits. Feeling motivated to quit. Feeling confident you are capable of quitting. Your confidence in your ability to quit is a more powerful and lasting force than outside pressure. Feeling confident doesn t mean that you believe it will be easy, but that you feel you can successfully navigate the challenges that might be in the way. It s helpful to remember that, while it may be tough, people quit tobacco every day. In fact, there are more people who have quit tobacco in the United States today than people who currently use it. CHOOSING YOUR NEXT STEPS Not everyone feels the same way when they think about quitting tobacco. Becoming tobacco-free is a process that can mean making big personal changes. Do you feel that you are ready to quit smoking now? 4

On a scale of 1 to 10 (where 1 is I am not ready and 10 is I am definitely ready ), where are you? Your next steps will depend on where you are on the scale and how ready you feel to quit tobacco. If you re not ready (1-3 on the scale) Perhaps you feel like this isn t the best time, or there may be other things going on that take your focus away from quitting. This may be a good time to think more about tobacco and its place in your life, even if you re not ready to quit right now. Some helpful ways to think more about it are to: Make a list of tobacco pros and cons: all the things that you like about tobacco and all the reasons you think you might be ready to make a change in the future. Seek out friends who have recently quit tobacco. Ask them to describe how they did it. When you feel an urge for a cigarette, wait one minute before lighting up. Experience the urge fully and think of other ways you might respond to it. 5

Make a list of what would need to be different for you to quit tobacco, from small changes to big changes. Think about changing some of these things so you are more ready to quit tobacco. If you have mixed feelings (4 6 on the scale) People often have mixed feelings when they think about quitting tobacco. On the one hand, there may be reasons to make a change. On the other hand, there may be reasons to keep things as they are. If you feel this way, consider the following: Reflect on your personal reasons for continuing to use tobacco and whether they outweigh your reasons for wanting to quit. Take small steps to make tobacco a less automatic part of your life. For example, switch to a brand you like less or purchase by the pack instead of the carton. Choose regular intervals during the day and evening to practice being tobacco free. Adopt a healthy new activity that is incompatible with tobacco, such as swimming, going to concerts, hiking, or joining a singing group. Keep a pack track or log for a day or two. Record information including the times you smoke; how you feel before, during and after; who you re with; and 6

how much you needed the cigarette. When you look back on your records, see if any patterns jump out at you. It may be that you really rely on tobacco to get you through stressful situations, or that certain triggers (drinking coffee, driving, etc.) always cause you to smoke. Understanding the role tobacco plays in your daily life can help you begin to think about other ways to meet those needs without tobacco. If and when you feel ready to quit, those ideas can become part of your quit strategy. If you re feeling ready (7 10 on the scale) If you feel you re ready to quit right now, it s important not to move so fast that you don t have time to plan. Being very clear about your own personal motivations for quitting can provide you with the strength to follow through if the going gets rough. In addition to the previous exercises, consider the following: Ask yourself what your main reasons are for quitting. Make a list of those reasons that are most important to you, and keep the list in your wallet as a constant reminder. Talk about quitting with someone who can support you. Studies show that the amount of support you get can be one of the things that determine whether you ll be successful. 7

Consider the challenges you might experience when quitting. Make a list of possible challenges and brainstorm ways to overcome them. Create a quit plan, including ways to get ready to quit and strategies for overcoming your challenges once you do quit. Consider your options for quit tobacco medications. They can ease the cravings and other symptoms you might feel as your body withdraws from nicotine. Using medications as part of your quit plan has been proven to increase your chances of quitting successfully. Speak with your doctor for more details. Explore classes and resources in your area. (See Resources for more information.) EMPOWER YOURSELF While giving up tobacco means giving up something, it also means gaining a lot. Take a minute to close your eyes and take a deep breath. Imagine yourself tobacco-free and consider the benefits: The air you breathe in will be clearer. You will no longer cough as much. You will have more spending money for yourself, your family and your friends. You will feel more energized throughout the day, and be able to sleep better at night. Your skin will look better. You will be healthier. 8

The things that surround you will smell better. You will relish in the new sense of control you have over your life. Focusing on positive gains can empower you to get ready to quit tobacco. The resources below and on the following pages can help you on your journey to quitting tobacco. RESOURCES The following tools and programs are created to help you quit tobacco. You can try out one or all of these resources depending on your own needs and preferences. In addition, consider using tobacco cessation aids, such as the nicotine replacement or bupropion SF (Wellbutrin, Zyban) when you do quit tobacco. Learn more about these medications at kp.org/tobaccomedications. You can also ask your doctor about meeting individually with a Clinical Health Educator to help you develop a quitting plan. Publications: Clearing the Air A Guide to Quitting Smoking. This booklet provides information to help you quit on your own. Contact your Kaiser Permanente Health Education Center or Department for a free copy. 9

Phone Services: Kaiser Permanente Wellness Coaching: Our personal coaches can help you create and stick with a plan to help you quit tobacco. You and your coach talk one-to-one by phone at a time that s convenient for you. Make the first move by calling 1-866-251-4514 (toll free), 6 a.m. to midnight daily, to schedule your coaching appointment. Coaching sessions are offered without charge to Kaiser Permanente members and are available weekdays from 8:30 a.m. to 7 p.m. California Smokers Helpline at 1-800- NO BUTTS provides free counseling in multiple languages. Nicotine Anonymous: 1-800-642-0666. Online Programs and Tools: Visit kp.org/mydoctor and click on Staying Healthy for more information and tools about quitting tobacco. These tools include Breathe an award-winning online program to explore your own motivations for quitting and make a personalized quit plan. Find information about medications at kp.org/tobaccomedications. Becomeanex.org is a free online-based quit tobacco program based on personal experiences from ex-smokers as well as scientific research. You can also download the EX Plan iphone app for access on the go. 10

Smokefree.gov, created by the National Cancer Institute, provides free, accurate, evidence-based information and professional assistance to help support the immediate and long-term needs of people trying to quit smoking. Nicotine-anonymous.org is a non-profit, 12-step program for people helping each other live nicotine-free lives. In-Person Programs: Declare your freedom and learn about the nature of nicotine addiction, how to develop a personal quit plan, and how to deal with withdrawal with the Freedom from Tobacco multi-session group or the single-session Quit Tobacco Workshop. Call your local Kaiser Permanente Health Education Center or Department for a course catalog, or visit kp.org/quitsmoking for more information. One-on-one sessions with a Clinical Health Educator to discuss effective quit strategies and medications may also be available at your local medical center. Community Resources: Local chapters of the American Lung Association, American Cancer Society, or the American Heart Association also have written materials, self-help tobacco cessation guides, ongoing classes, and helpful online programs. 11

Kaiser Permanente Northern Alameda: 510-752-6150 (Oakland Medical Center) Antioch Deer Valley: 925-813-3560 Antioch Delta Fair: 925-779-5147 Campbell: 408-871-6463 Clovis: 559-324-5030 Daly City: 650-301-4445 Davis: 916-614-4035 Elk Grove: 916-478-5680 Fairfield: 707-427-4466 Folsom: 916-817-5278 Fremont: 510-248-3455 Fresno: 559-448-4415 Gilroy: 408-848-4690 Hayward: 510-784-4531 Livermore: 925-243-2920 Manteca: 209-824-5070 Martinez: 925-372-1198 Milpitas: 408-945-2732 Modesto: 209-735-6060 Mountain View: 650-903-2636 Napa: 707-258-4490 Novato: 415-444-2173 Oakhurst: 559-448-4415 Oakland: 510-752-6150 12

California Health Education Park Shadelands: 925-906-2190 Petaluma: 707-765-3485 Pinole: 510-243-4020 Pleasanton: 925-847-5172 Rancho Cordova: 916-631-2027 Redwood City: 650-299-2433 Richmond: 510-307-2210 Roseville - Eureka Rd.: 916-784-5775 Roseville - Riverside: 916-746-4513 Sacramento Fair Oaks: 916-480-6900 Sacramento Point West: 916-614-4035 San Francisco: 415-833-3450 San Rafael: 415-444-2173 Santa Clara - Homestead: 408-851-3800 Santa Rosa: 707-393-4167 San Jose: 408-972-3340 Selma: 559-898-6030 South Sacramento: 916-688-2428 South San Francisco: 650-742-2439 Stockton: 209-476-3299 Tracy: 209-839-6130 Union City: 510-784-4531 Vacaville: 707-624-2225 Vallejo: 707-651-2692 Walnut Creek: 925-295-4410 13

This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only. 2011, TPMG, Inc. All rights reserved. Regional Health Education. 94059 (Revised 8-11)