Going Up in Smoke?Get a grip on your tobacco habit

© 2008 Purdue Research Foundation

Program Goals By the end of this class you should be able to:

Understand nicotine addiction Recognize and identify health problems from

tobacco use Create a timeline to stop using tobacco Review resources available to help quit smoking

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Facts about smoking In Indiana:

3,990 deaths will be caused by lung and bronchus cancer. This is more than a third of all cancer deaths.

About 59% of people will live at least 5 years after they are diagnosed.

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Facts about smoking In the US:

tobacco caused nearly 1 in 5 deaths 438,000 premature deaths per year from 1997 to 2001

3,400 non-smoking adults die yearly of lung cancer as a result of breathing secondhand smoke

35,000 deaths from heart disease because of living with smokers

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What is nicotine addiction? A need to smoke cigarettes, cigars, pipes, or

chew smokeless tobacco products. How often?

Nicotine withdrawal begins 30 minutes after last dose

80% of smokers will smoke at least once per day It affects chemistry in the brain and may lead

to mood changes of the smoker.

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Addiction Cycle

Ingest Nicotine

Nicotine Wears Off

Stimulates CentralNervous System

Seek more nicotine

Depression andFatigue

Feel Good

30 Minutes

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Effects of Nicotine on the BodyGI Distress

Vomiting

Pain Reliever

Anti-psychotic

Neuro-protection

RespiratoryDistress

Anti-anxiety

Seizures

Hypothermia

Hypertension

Cerebro-vasodilation

Cognitive Enhancement

NICOTINE

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Why smoke? Social

Friends Bars

Stimulant Addiction/euphoria

Hunger Appetite suppressant

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Short-Term Risks Shortness of breath Worsening of asthma

conditions Infertility Increased CO2 and

decreased O2 blood levels

Impotence

Long-Term Risks Heart attack Stroke Cancer Chronic Obstructive

Pulmonary Disease

Problems from smoking

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Benefits of quitting Improve your health Improve the health of those around you Save money Food tastes better Lower blood pressure More oxygen to the body

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Create an Action Plan Assess your readiness level Select a quitting method Talk to your doctor Set a quit date Develop problem-solving strategies Build a support system Create a relapse plan

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Are you Ready to Quit? When will you quit? Are you ready to change your lifestyle? Is it the right time? Have you tried to quit before? If you intend to quit soon, do you have a plan?

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Ways to Quit Cold turkey Gradual Combination of methods Alternative methods Nicotine replacement Medications

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Talk to your Doctor Your doctor can assist in your success:

Get advice from your doctor Discuss quitting options Discuss possible Rx options

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Common Withdrawal Symptoms Anxiety/crankiness Insomnia/fatigue Dizziness Problems concentrating Depression Constipation Hunger

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Strive to Succeed Find ways to overcome cravings Plan ahead to avoid weight gain Change your lifestyle

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Weight Gain Weight gain isn’t a given Ways to decrease the chance of weight gain:

Exercise Chew sugarless gum or suck on sugarless hard

candy Drink more water Snack on high fiber foods Find things to do with your hands

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Overcoming Cravings Follow the 5 D’s

Delay a minute or two until craving passes Drink water to fight off cravings Do something else until craving passes Deep breathe Discuss your thoughts and feelings with a friend

or an ex-smoker

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Change Your Lifestyle Break habits that lead to smoking

With coffee While driving

Adopt healthy habits Exercise Take up a hobby

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Use Your Plan Post your quit date in a common area as a

reminder Tell people you plan to quit

Ask others for patience and/or support Stick to your date!

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Dealing with Relapse If minor- get right back to your plan If major- accept that it happens

Average person quits 4 times before completely successful

Learn from the mistakes or challenges Be stronger next time

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Summary Smoking is an addiction that will be hard to

kick Health habits for you and your family far

outweigh any effort necessary Create a plan and stick to it!

© 2008 Purdue Research Foundation

Resources Philip Morris Quit Assist

www.quitassist.com Indiana Tobacco Quitline

www.indianaquitline.net 1-800-784-8669

American Cancer Society www.cancer.org 1-877-937-7848

© 2008 Purdue Research Foundation

Acknowledgements This class was designed by:

Allison Bryan MS

Certified Health Education Specialist

This product was funded by a grant awarded under the Workforce Innovation in Regional Economic Development (WIRED) Initiative as implemented by the U.S. Department of Labor’s Employment & Training Administration.  The information contained in this product was created by a grantee organization and does not necessarily reflect the official position of the U.S. Department of Labor. All references to non-governmental companies or organizations, their services, products, or resources are offered for informational purposes and should not be construed as an endorsement by the Department of Labor.  This product is copyrighted by the institution that created it and is intended for individual organizational, non-commercial use only

© 2008 Purdue Research Foundation