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BALANCING LIFE’S ISSUES INC.
You Can Be Smoke Free!
"Quitting smoking is easy. I've done it a thousand times.”
Mark Twain
Objectives
Understand the facts about the dangers of smoking
and the benefits of stopping
Raise awareness about your body’s response to
being a non smoker
Develop a personal action plan
Manage weight gain and other possible
consequences to quitting
Scary Statistics
Tobacco use accounts for 30% of all cancer related deaths
Smoking causes 87% of all lung cancer deaths
COPD is the 4th leading cause of death in the U.S.
Tobacco causes nearly 1 in 5 deathsLives are shorten by more than
thirteen years due to smokingCigarette-ignited fires are the
leading cause of home fire deaths in the United States, killing 700 to 900 people annually.
Reassuring Facts
20 minutes after quitting Your heart rate and blood pressure drop.
12 hours after quitting The carbon monoxide level in your blood drops to normal.
2 weeks to 3 months after quitting Your circulation improves and your lung function increases.
Reassuring Facts (cont.)
1 to 9 months after quitting
Coughing and shortness of breath decrease; cilia (tiny hair-like structures
that move mucus out of the lungs) regain normal function in the lungs,
increasing the ability to handle mucus, clean the lungs, and reduce the risk of
infection.
1 year after quitting
The excess risk of coronary heart disease is
half that of a smoker's.
More Reassuring Facts
5 years after quitting Your stroke risk is reduced to that of a non-smoker 5 to 15 years after quitting.
10 years after quitting The lung cancer death rate is about half that of a person who is still smoking. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.
15 years after quitting The risk of coronary heart disease is that of a non-smoker's.
What does it feel like to quit?
Withdrawal symptoms can include any of the following: dizziness (which may only last 1 to 2 days after
quitting) depression feelings of frustration, impatience, and anger anxiety irritability sleep disturbances, including having trouble
falling asleep and staying asleep, and having bad dreams or even nightmares
trouble concentrating
What if feels like to quit (cont.)
restlessness or boredom headaches tiredness increased appetite weight gain constipation and gas cough, dry mouth, sore throat, and nasal drip chest tightness
Positive Effects on Simple Daily Pleasures
Heighten sense of taste You can smell things again – flowers, fresh cut
grass, ocean breezes. Personal hygiene gets a boost: no more smelly
clothes, hair or skin. Teeth and nails stop yellowingBreathing improves so that you can
do ordinary activitiesExtra cash! 4-5 dollars a pack adds
up fast!Cleaner home, cleaner car
Personal Action PlanPreparing to Become a Non-Smoker
Pick a target start date (Great American Smoke is November 18, 2010 or your birthday)
Tell everyone you know so you can garner supportGet rid of all smoking reminders/triggers (matchbook
collections, favorite lighters, etc.)Keep a list of times/settings/people who trigger an urge
so you can avoid themGet a complete physical and a dental check upClean your house/car/officeBrainstorm list of things to do instead of smokingReflect on past successes and failures
Act Like a Non-smoker
Practice healthy stress management techniques
Swap the unhealthy habit of smoking for a healthy one like walking
Keep your mouth busy with gum, water, healthy snacks
Avoid other smokers and smoking areas
Remind yourself with words and visuals that you are a nonsmoker
Reach out for support when you need it
MANAGING WEIGHTGAIN
Practice healthy eating habits: portion control, low fat choices, plenty of water
Incorporate more fitness into your daily routine
Stay away from the naysayers who doubt your success!
Cravings pass – give yourself some time to think before you act
Reward yourself with non food treats
Distract yourself: take a shower, drink a cup of tea
Develop new hobbies and interest that don’t remind you of smoking
BE A NON-SMOKER
Acknowledge your hard work and how far you have come
Join or start a support group in |your community or at work
Continue your new healthy habits: eating right, exercise, stress management
Focus on the positives and all that you have GAINED from losing the smoking habit
Remind yourself how good you feel since quitting!!
Review your Personal Action Plan
Resources
Toll-free number: 1-800-227-2345 Web site: www.cancer.org
American Heart AssociationToll-free number: 1-800-AHA-USA-1 (1-800-242-8721) Web site: www.americanheart.org
American Lung AssociationToll-free number: 1-800-LUNG-USA (1-800-586-4872) Web site: www.lungusa.orgTobacco cessation program "Freedom from Smoking Online" at www.ffsonline.org
National Cancer InstituteCancer Information Service Toll-free number: 1-800-4-CANCER (1-800-422-6237) for cancer information Toll-free smoking cessation/tobacco line: 1-877-448-7848 Web site: www.cancer.gov Smoking cessation Web site: www.smokefree.gov
Nicotine AnonymousToll-free number: 1-877-879-6422 Web site: www.nicotine-anonymous.org
Centers for Disease Control and Prevention Toll-free number: 1-800-CDC-INFO (1-800-232-4636) Web site: www.cdc.govTobacco information at www.cdc.gov/tobacco/quit_smoking/index.htm
BALANCING LIFE’S ISSUES INC.
You Can Be Smoke Free!