U KNOW U WANT 2... help a friend quit smoking

LEAV

E T

HE PACK BEHIN

D

· SINCE 2000 ·

Based on the original work of:Sandy Dupuis, MSc; Kelli-an Lawrance, PhD; Sharon Lawler, RN, MEd; Heather Travis, BA

This is your guide to helping a friend quit smoking.

» Your friend will thank you for it.

This booklet is for

anyone

who wants to help

a friend or loved one quit smoking

Topics in this booklet include:

» Steps to help your friend quit » Understanding why your friend smokes » Stress & other triggers for smoking » How to avoid being a roadblock

Authors: Jennifer O’Brien, BA; Alison Behring, BPH; Heather Travis, MA; Kelli-an Lawrance, PhD

Design: Stephen Agnew

All rights reserved. No part of this book may be reproduced or adapted in any form by photostat, microfilm, retrieval system or any other means without prior written permission of Brock University and the authors.

Leave The Pack Behind is funded by the Government of Ontario.

Copyright © 2014 The Authors

Leave The Pack BehindBrock University

ltpboffice@brocku.ca(905) 688-5550 ext. 5144

www.LeaveThePackBehind.org

Other Leave The Pack Behind Resources:

QUIT

SMOKE

QUITA booklet for smokers who are thinking of or trying to quit.

SMOKEA booklet for smokers who don’t want to quit right now.

120

Are You a Roadblock to Your Friend’s Quitting Success?Oops! Without knowing it, you could be interfering with your friend’s plan to quit.

» Assuming that quitting should be easy for them

» Forgetting to congratulate your friend when they resist the temptation to smoke

» Coming on too strong with your support or giving too much advice about when, why or how they should quit

» Letting your friend give into a craving to smoke (A craving passes after a few minutes; help your friend get through it by distracting them)

» Smoking around your friend, offering them a cigarette, or letting them have a drag of your cigarette

You might be hindering your friend’s success if you are:

Be a good friend. Read this booklet to learn more ways to encourage and support your friend to quit.

320

Is Your Friend a 1 or a 2?

My friend gets pissed off when I tell them,

“You really should quit”1

My friend has been thinking about quitting or seems ready

to quit smoking.2

» Someone who smokes needs to make their own

decision about when and why to quit.

» Smoking is not just a habit (like brushing your

teeth). It is a chronic addiction where the brain

and body are physically addicted and wired to

crave nicotine. Did you know that nicotine is

more addictive than cocaine?1

» Quitting can be hard. Read this book so you

know more about quitting and can support

your friend when they seem more interested in

quitting.

Butt out!Your friend is not ready to quit.

Keep readingto learn how to support your friend as

they quit smoking.

420

How

to U

se T

his

Book

Whe

n Yo

ur F

riend

W

ants

to Q

uit

Rem

embe

r qui

tting

sm

okin

g m

ight

take

a w

hile

.

Rem

embe

r it’s

you

r frie

nd’s

cho

ice:

W

hen

/ Whe

re /

Why

/ Ho

w to

qui

t.

Get i

nfor

med

- R

ead

ever

ythi

ng in

this

boo

klet

.

Only

use

the

tips

and

stra

tegi

es th

at y

our f

riend

nee

ds

or w

ants

. Stay

pos

itive

. Lot

s of

peo

ple

quit

smok

ing

ever

y ye

ar. Y

our f

riend

will

too.

Say

to y

ours

elf:

“I’m

not

a h

ealth

pro

fess

iona

l. M

y fri

end

may

nee

d m

ore

help

than

I ca

n gi

ve.”

1 2 3 4

»Yo

ur fr

iend

did

not

bec

ome

a sm

oker

ove

rnig

ht.

7 20

Real Things You Can Do to Help Your Friend Get Ready to Quit… First things first… find out how you can be the best support for your friend. And don’t be offended if they want to do it on their own.

Reasons for Quitting

Setting a Quit Date

Triggers to Smoke

Making a Fresh Start

Everyone has their own personal reasons for quitting. You will want to know your friend’s reasons. Encourage your friend to write down their reasons for quitting where they’ll constantly see them (e.g., on Facebook, on a sticky note posted on their bathroom mirror, in their phone, etc.).

Suggest they pick a day to quit – it will give them a goal to work towards. Could be the first Monday of the month, an anniversary, birthday, holiday, or any old day. Suggest they set their quit day as their password for a little while...

» E.G., quitMay4, breatheEZ1231

Talk about triggers – the people, places and things that make them want to smoke, and ways to deal with these triggers.

Help them get rid of ashtrays, lighters, matches… and anything else that makes them want a smoke. Consider picking up an air freshener or hey, maybe you could even offer to help clean their place or car!

» Page 11 may help with this!

» Check out pages 12-13 & help your friend plan for quitting.

Advance planning increases the odds of quitting for good. Planning includes choosing how to quit. Cold turkey works for lots of people. Some people also use the patch, gum, or something else.

Include:

» Gum, mints or sunflower seeds

» Water bottle

» Stress ball or rubber bands

» A personal message of support

Why not create a quit kit for them?

920

820

» Distract - keep busy, change it up

» Delay - cravings go away

» Drink water - lots of it

» Deep Breathe - slowly!

Teach your friend 4Ds for DEALING WITH CRAVINGS

Healthy Ways Your Friend Can Deal With Triggers to SmokeSome triggers to smoke can be avoided and some can’t. Your friend needs a plan to deal with both types of triggers. Here are some ideas that might help your friend.

» Switch to a smoothie, juice, water or tea

» Jump in the shower right away

Waking upDrinking coffee

» Go brush teeth

» Take a different route » Throw away any cigarette

packs in the car

Driving

After eating a meal

» Keep hands busy - text friends » Keep mouth busy - chew gum,

eat licorice, drink water » Eat a healthy snack » Stay inside or go for a walk

Taking a break

Being bored

» Walk away

» Switch to non-alcoholic drinks » Avoid outdoor smoking areas

at bars

Drinking alcohol

Being around others who light up

» Do something active » Talk it out with a friend

Feeling stressed, depressed or angry

Avoid these triggers

Deal withthese

triggers

1120

The Many Ways to Quit...Deciding to quit smoking is a big step and if your friend has tried to quit before, maybe they are open to trying a different approach this time. No matter what, respect your friend’s decision regarding how and when they choose to quit.

Cold Turkey

Some smokers quit smoking cold turkey. They might stop suddenly, or they might

gradually reduce and then quit. No matter which way they go, having a personal plan for dealing with urges to smoke is key! So, be ready to help your friend resist temptations to smoke and stay quit for good.

Quit Smoking Booklets

Leave The Pack Behind has mini-booklets about quitting. They offer the latest info about

quitting. They explain how to deal with nicotine withdrawal, cravings and stressors that can make a smoker start smoking again. And they work! Visit www.LeaveThePackBehind.org for more info.

With a Friend

Having the support of friends or family helps smokers quit. To help your

friend quit, keep them busy... and if you smoke, don’t offer a cigarette or smoke around them. Remember to congratulate them every step of the way! If they slip, don’t be too harsh, encourage them to keep trying.

Nicotine Replacement

Therapy

Smokers can easily buy nicotine patches, gum, inhalers and lozenges at

grocery stores and drug stores. They don’t need a prescription. Using these products correctly will double smokers’ chances of quitting for good.2 If your friend is interested in these, they should speak to a pharmacist to make sure they get the product that’s right for them.

Zyban orChampix

These are the prescription meds smokers get from their doctor. These medications

double smokers’ chances of quitting.2 They work with chemicals in the brain to reduce nicotine cravings, ease withdrawal, and generally make smoking less pleasurable.

Smokers’Helpline

Smokers can pick what works for them: online programs, 1-1 coaching by phone,

or support and motivation by text message. No judgement, and nothing preachy, and it is all free. Your friend can call 1-877-513-5333 or visit smokershelpline.ca.* Working with a Quit Coach can more than double their chances of quitting successfully.

* except in BC (quitnow.ca), AB (albertaquits.ca) & NL (smokershelp.net)

Herbals,Lasers, or Hypnosis†

There’s no clear evidence that herbals, lasers or hypnosis help smokers quit smoking.

Sometimes, things work simply because we so strongly believe that they will work. Considering that these treatments can be expensive, your friend might want to think carefully about using them.

Did you know, smokers who speak with their doctor about quitting have a higher chance of staying quit?

Vapes†

Some people say vapes (electronic cigarettes) help smokers quit, but there’s

no proof of this. Vapes don’t have cancer-causing tar, but they do have cancer-causing heavy metals, chemicals and gasses. Some vapes deliver hits of nicotine that keep the smoker addicted.3 Overall, vapes may help your friend stop using regular cigarettes, but they’ll still be smoking.

† The

jury

is s

till o

ut o

n th

ese

quit

aids

. The

re’s

not e

noug

h ev

iden

ce to

pro

ve th

at th

ey w

ork.

1220

1320

Common Side Effects

While quitting, your friend will likely experience withdrawal.

» Have strong cravings

» Be irritable, have mood

swings or feel depressed

» Feel like crap

» Cough a lot and have

nasty phlegm

They might:

Remember: These

symptoms are the worst

in the first 7-10 days. Your

friend may need extra

encouragement then. Keep

in mind that symptoms are

signs of healing & usually

fade after a few weeks!

» Quitting can be stressful

for both of you.

» Get headaches

» Feel hungry

» Gain a bit of weight

» Have trouble sleeping

» Have trouble

concentrating

STRE

SS

BUST

ERS

For bothof you

» Drink lots of water

» Work out

» Get some extra sleep

» Take deep a breath

» Reward yourself

Don’t forget how awesome it is that you’re helping a friend achieve their goal!

» It’s important to spend time with other friends too!

1520

1420

Quit

Pact

Wha

t are

YOU

add

icte

d to

? –

Coffe

e? S

oft d

rinks

? Ju

nk fo

od?

Givi

ng u

p an

add

ictio

n is

n’t e

asy,

whe

ther

it’s

quitt

ing

smok

ing

or g

ivin

g up

som

ethi

ng e

lse.

So,

why

not

giv

e up

so

met

hing

you

’re a

ddic

ted

to?

Your

frie

nd m

ay fe

el m

ore

com

mitt

ed to

thei

r ow

n qu

ittin

g pl

an if

you

giv

e up

som

ethi

ng to

geth

er! M

ake

a qu

it pa

ct w

ith y

our f

riend

. Whe

n yo

ur

frien

d ne

eds

enco

urag

emen

t or i

s te

mpt

ed to

sm

oke,

rem

ind

them

of y

our q

uit p

act.

If yo

u sm

oke

and

if th

is is

the

right

tim

e fo

r you

, may

be y

ou a

nd y

our f

riend

cou

ld m

ake

a pa

ct to

qui

t sm

okin

g to

geth

er. I

f now

isn’

t a g

ood

time

for y

ou to

qui

t, yo

u ca

n st

ill s

uppo

rt yo

ur fr

iend

by

usin

g th

e id

eas

in th

is b

ookl

et. Y

our s

uppo

rt w

ill m

ean

a lo

t to

your

frie

nd.

Whe

ther

or n

ot y

ou s

mok

e, y

ou a

nd y

our f

riend

can

mak

e a

pact

to e

nter

the

wou

ldur

athe

r… c

onte

st th

at L

eave

The

Pac

k Be

hind

hos

ts e

very

Jan

uary

. Qui

t, re

duce

, or

sta

y sm

oke-

free

for a

cha

nce

to w

in s

ome

swee

t cas

h pr

izes

. Or j

ust b

e yo

ur fr

iend

’s

“bud

dy”

whi

le th

ey’re

in th

e co

ntes

t. Ente

r Qui

t For

Goo

d an

d pl

edge

to q

uit s

mok

ing

for

6 w

eeks

!

Pled

ge to

not

sm

oke

whe

n dr

inki

ng a

lcoh

ol in

Par

ty

With

out t

he S

mok

e.

Join

Don

’t St

art a

nd W

in

and

stay

sm

oke-

free.

Ente

r Kee

p Th

e Co

unt a

nd

cut b

ack

by 5

0%. T

hat’s

it.

Regu

lar s

mok

ers

who

are

read

yto

qui

t

Regu

lar s

mok

ers

who

are

n’t r

eady

to

quit

com

plet

ely

Anyo

ne w

ho

smok

es w

hen

they

par

ty

Non-

smok

ers

& Ex

-sm

oker

s

Visi

t wou

ldur

athe

r.ca

for m

ore

info

.17 20

Othe

r Pos

sibl

e Ro

adbl

ocks

to S

ucce

ssDi

d yo

u kn

ow a

lcoh

ol, m

ariju

ana

and

shis

ha c

an a

ll ne

gativ

ely

impa

ct y

our f

riend

’s

succ

ess

at q

uitti

ng s

mok

ing?

Usi

ng th

ese

subs

tanc

es c

an in

crea

se y

our f

riend

’s ri

sk o

f re

laps

e w

hen

tryi

ng to

qui

t.

ÇM

ARIJ

UANAÇ

ALCO

HOL Ç

SHIS

HA

Drin

king

mak

es it

har

d to

STA

Y qu

it.Fo

r lot

s of

peo

ple,

sm

okin

g an

d dr

inki

ng g

o to

geth

er li

ke m

ilk

and

cook

ies:

can

’t ha

ve o

ne w

ithou

t the

oth

er. I

f you

r frie

nd

deci

des

to s

top

drin

king

whi

le q

uitti

ng, s

uppo

rt th

eir d

ecis

ion.

If

you

do g

o ou

t with

them

, con

side

r mak

ing

a sa

crifi

ce y

ours

elf t

o ke

ep th

em a

way

from

cig

aret

tes.

For

exa

mpl

e, b

oth

of y

ou c

an

switc

h to

pop

inst

ead

of a

lcoh

ol, a

void

gro

ups

of s

mok

ers,

or

leav

e ea

rly if

the

tem

ptat

ion

to s

mok

e is

too

stro

ng.

You

mig

ht th

ink

that

qui

tting

toba

cco

and

mar

ijuan

a at

the

sam

e tim

e w

ould

mak

e w

ithdr

awal

sym

ptom

s tw

ice

as b

ad.

BUT

- th

at’s

not

wha

t hap

pens

. On

aver

age,

sm

oker

s ra

te th

eir

with

draw

al s

ympt

oms

the

SAM

E w

heth

er th

ey a

re q

uitti

ng

toba

cco,

or m

ariju

ana,

or B

OTH

toge

ther

. BON

US: S

mok

ers

who

qu

it bo

th m

ariju

ana

and

toba

cco

toge

ther

, are

mor

e lik

ely

to

beco

me

ex-s

mok

ers

and

stay

ex-

smok

ers.

4

Quitt

ing

ciga

rette

s bu

t sm

okin

g sh

isha

is li

ke s

witc

hing

fro

m b

ottle

s to

can

s. C

igar

ette

s an

d sh

isha

are

bot

h to

bacc

o+ta

r+ni

cotin

e –

they

’re ju

st p

acka

ged

diffe

rent

ly. T

he

amou

nt o

f tar

and

nic

otin

e in

hale

d du

ring

20-8

0 m

inut

es o

f ho

okah

use

is th

e sa

me

as 4

-5 p

acks

of c

igar

ette

s.5,

6 So,

don

’t le

t you

r frie

nd b

elie

ve th

e m

yth

that

shi

sha

is s

afer

and

hea

lthie

r th

an c

igar

ette

s. T

he tr

uth

is, b

oth

are

toxi

c. Q

uitti

ng s

mok

ing

mea

ns q

uitti

ng b

oth.

19 20

Final ThoughtsRemember to congratulate your friend for going without a smoke, for trying to quit & for every day they stay smoke-free.

» Reward yourself too!

Don’t be harsh if your friend doesn’t quit in the end… nagging is never productive. You are a good friend for trying to help.

If your friend has a smoke or a few drags, don’t beat them up… it doesn’t mean they’ve had a huge setback. Encourage them to keep trying.

References1. Lopez-Quintero, C., Pérez de los Cobos, J., Hasin, D.S., Okuda, M., Wang, S., Grant,

B.F., & Blanco, C. (2011). Probability and predictors of transition from first use to dependence on nicotine, alcohol, cannabis, and cocaine: results of the National Epidemiologic Survey on Alcohol and Related Conditions (NESARC). Drug and Alcohol Dependence, 115, 120-130.

2. Fiore, M.C., Jaén, C.R., Baker, T.B., Bailey, W.C., Benowitz, N.L, Curry, S.J., … Wewers, M.E. (2008). Treating Tobacco Use and Dependence: 2008 Update. Clinical Practice Guideline. Rockville, MD: U.S. Department of Health and Human Services.

3. Dawkins, L. & Corcoran, O. (2014). Acute electronic cigarette use: nicotine delivery and subjective effects in regular users. Psychopharmacology, 231(2), 401-407.

4. Agrawal, A., Budney, A.J., & Lynskey, M.T. (2012). The co-occurring use and misuse of cannabis and tobacco: a review. Addiction, 107(7), 1221-1233.

5. Shihadeh, A., Azar, A., Antonios, C., & Haddad, A. (2004). Towards a topographical model of narghile water-pip café smoking: a pilot study in a high socioeconomic status neighborhood of Beirut, Lebanon. Pharmacology, Biochemistry, and Behavior, 79(1), 75-82.

6. World Health Organization Study Group on Tobacco Product Regulation. (2005). Waterpipe tobacco smoking: health effects, research needs and recommended actions by regulators. Geneva: World Health Organization.

Your friend can visit www.LeaveThePackBehind.org for more info and free stuff that will help them quit smoking for good.

2020

LEAV

E T

HE PACK BEHIN

D

· SINCE 2000 ·

LeaveThePackBehind.org