Clearing the Air 508

7/31/2019 Clearing the Air 508

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Q U I T S M O K I N GT O D A Y

NationalCancerIn

stitute

U.S. DEPARTMENT

OF HEALTH AND

HUMAN SERVICES

National Institutes

of Health


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Table o Contents

Introduction ..........................................................................................1

Beore you START a Smoke-Free Lie ..............................................2

Quitting is Hard .....................................................................................2

Preparing to Quit ....................................................................................3

Now Lets START................................................................................12

Set a Quit Date .....................................................................................12

ell your Family, Friends, and Coworkers You Plan to Quit ..................13Anticipate and Plan or the Challenges You Will

Face While Quitting ..........................................................................14

Remove Cigarettes and Other obacco Products romYour Home, Car, and Workplace .......................................................16

alk to Your Doctor about Getting Help to Quit .................................17

My Quitting Worksheet ........................................................................19

Todays the Big Day Your Quit Date ..............................................21

Keep Busy and Find New Tings to Do ................................................21

Stay Away From What empts You ........................................................23

Plan to Reward Yoursel .........................................................................25

Quitting or Good You Can Do It! ..................................................27

Keep Your Guard Up .............................................................................27Dont Get Discouraged i You Slip .........................................................28

Stay Upbeat ...........................................................................................29

Focus on a New, Healthier Liestyle .......................................................30

Remember the Long-Term Rewards................................................32

For More Inormation ........................................................................34

National Cancer Institute ......................................................................34

American Cancer Society .......................................................................35

American Heart Association ..................................................................35

American Legacy Foundation ................................................................35

American Lung Association ...................................................................36

Centers or Disease Control and Prevention ..........................................36


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IntroductionFrom those o us at the National Cancer Institute:Congratulations! You are taking the rst step toquitting cigarette smoking.

We wrote this booklet with the help o ex-smokersand experts. It can help you prepare to quit andsupport you in the days and weeks ater you quit.It also describes problems to expect when youquit. Being prepared can help you through thehard times.

Many tips are oered in this bookletchoosewhat works best or you. You can quit or good,even i youve tried beore. In act, most smokerstry to quit many times beore they succeed.

Stay upbeat. Keep trying. Use what you learn eachstep o the way until you quit or good. Soon, you

too will be an ex-smoker.

The National Cancer Institute (NCI) is part o the National Institutes oHealth, one o 11 agencies in the U.S. Department o Health and HumanServices. NCI is the U.S. Governments principal agency or cancer researchand training.


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2

Beore you

TARTa Smoke-Free LieSQuitting is hardMany ex-smokers say quitting was the hardest thing they ever did.

Do you eel hooked? Youre probably addicted to nicotine. Nicotine is inall tobacco products. It makes you eel calm and satised, yet also alertand ocused. But the more you smoke, the more nicotine you need toeel good. Soon, you dont eel normal without nicotine. Tis is

nicotine addiction.It takes time to break ree rom nicotine addiction. It may take morethan one try to quit or good. So dont give up too soon. You willeelgood again.

Quitting is also hard because smoking is a big part o your lie. You mayenjoy holding a cigarette and pung on it. You may smoke when youare stressed, bored, or angry. You may light up when you drink coee oralcohol, talk on the phone, drive, or are with other smokers. Ater monthsand years, smoking has become part o your daily routine. You may lightup without even thinking about it.

Quitting isnt easy. Just reading this booklet wont do it. You may try toquit several times beore youre nally done with cigarettes. But you willlearn something each time you try. It takes willpower and strength to beat

your addiction to nicotine. Remember that millions o people have quitsmoking or good. You can be one o them.

Just thinking about quitting may make you anxious. But your chanceswill be better i you get ready rst. Quitting works best when youreprepared.


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Preparing to quit

Think about why you want to quit

Decide or sure that you want to quit, and thenpromise yoursel youll do it. Its okay to have mixedeelings. Dont let that stop you. Tere will be timesevery day that you dont eel like quitting. You will

have to stick with it anyway. Find reasons that areimportant to you.

Tink o health reasons, such as:

My body will start healing right away.

I will have more energy and ocus.

I will eel more physically t.

I will have whiter teeth and healthier gums.

I will cough less and breathe easier.

I will lower my risk o cancer, heart attack, stroke,emphysema, chronic bronchitis, and cataracts.

I will reduce the risk o ertility problems,premature births, and lower birthweight babies.

I will no longer expose my amily and riends tosecondhand smoke.

3

KEEP IN MIND

Your body gets more

than nicotine when

you smoke.

Cigarette smoke

contains more than

4,000 chemicals. Some

o these chemicals are

also ound in wood

varnish, the

insecticide DDT,

rat poison, and nailpolish remover.

The ashes, tar, gases,

and other poisons

such as arsenicin

cigarettes harm your

body over time. They

damage your heart

and lungs. They alsomake it harder or

you to taste and smell

things and to ght

inection.

Source: U.S. Department oHealth and Human Services.Reducing Tobacco Use:A Report of the SurgeonGeneral. Atlanta, GA: U.S.Department o Health andHuman Services, Centersor Disease Control andPrevention, NationalCenter or Chronic DiseasePrevention and HealthPromotion, Ofce onSmoking and Health, 2000.


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Even a little secondhand smoke is dangerous.

Secondhand smokealso called environmental tobacco

smokecomes rom a burning tobacco product and rom the

smoke exhaled by smokers. Inhaling secondhand smoke is

called involuntary or passive smoking.

Nonsmokers who breathe secondhand smoke may:

develop cancer or heart disease

have breathing problems

get colds and the fu more easily

die younger than people who dont breathe

secondhand smoke

Pregnant women who breathe secondhand smoke may:

give birth to low-weight babies

have babies who are more likely to die o sudden inantdeath syndrome (SIDS)

Children who breathe secondhand smoke may:

have breathing problems, such as asthma

get more ear inections

develop more lung inections, such as pneumonia

Source: U.S. Department o Health and Human Services. The HealthConsequences of Involuntary Exposure to Tobacco Smoke: A Report of

the Surgeon General. Atlanta, GA: U.S. Department o Health and HumanServices, Centers or Disease Control and Prevention, Coordinating Centeror Health Promotion, National Center or Chronic Disease Prevention andHealth Promotion, Ofce on Smoking and Health, 2006.

KEEP IN MIND


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Tink o some other reasons to quit, such as:

I will be proud o mysel.

I will make my amily, riends, and coworkersproud o me.

I will be a better role model or others, especiallymy kids.

I will eel more in control o my lie.

I will have more money to spend.

I will save time by not taking cigarette breaks,buying cigarettes, or searching or a light.

Write down why you want to quit

Write down all the reasons you want to quit.Keep your list where youll see it oten. Good placesor your list are:

where you keep your cigarettes

in your wallet or purse

in your kitchen

in your car

When you reach or a cigarette, nd your list oreasons or quitting. It will remind you whyyou want to stop.

My reasons to quit are

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

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KEEP IN MIND

Pregnancy and smoking are not a good mix.

I you are pregnant or thinking about having a baby, theres

no better time to quit smoking than now. Women who smoke

have a harder time getting pregnant. I they do get pregnant,

they risk losing the baby or having a stillborn baby. And

babies born to mothers who smoke:

may be smaller than normal at birth

are more likely to die o sudden inant death

syndrome (SIDS)

may be cranky, restless, and get sick more oten

are more likely to have learning problems as they develop

The good news is that quitting can help you have a healthy

baby. It helps to quit any time during your pregnancy,

but its even better to quit beore you become pregnant.

Inormation to help you stop smoking is available in English

and Spanish at www.smokeree.gov/resources.html .

Source: U.S. Department o Health and Human Services. Women andSmoking: A Report of the Surgeon General. Atlanta, GA: U.S. Department oHealth and Human Services, Centers or Disease Control and Prevention,National Center or Chronic Disease Prevention and Health Promotion,Ofce on Smoking and Health, 2001.


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Learn how much you depend on nicotine

Knowing how addicted you are to nicotine can helpyou quit. It can help you decide i you need extrasupport, such as joining a quit-smoking program or

taking medication to help you quit.

Answer the six simple questions in this nicotineaddiction test. Your score will help you gure outhow much you depend on nicotine.

Nicotine Addiction Test

Points Your

Points

1. How soon ater you wake up do you Less than 3

smoke your rst cigarette? 5 minutes

630 minutes 2

3160 minutes 1

Ater 1 hour 0

2. Do you smoke more requently in the Yes 1hours ater waking than during the No 0rest o the day?

3. Do you nd it dicult not to smoke? Yes 1

No 0

4. Which cigarettes would you most The rst one in 1

hate to give up? the morning

Any other 0

5. How many cigarettes do you 10 or less 0

smoke a day? 1120 1

2130 231 or more 3

6. Do you smoke when youre so sick Yes 1 that youre home in bed? No 0

Your Score

Understand what your score means

I you scored even a single point, you may be dependenton nicotine. Te higher your score, the more dependentyou are. Rememberno matter what your score, youllhave to work hard to quit.

Source: Heatherton, TF, Kozlowski LT, Frecker RC, Fagerstrom KO. TheFagerstrom Test or Nicotine Dependence: a revision o the FagerstromTolerance Questionnaire. British Journal of Addictions. 1991; 86:11191127.

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Understand what makes you want to smokeWanting to smoke is not just an unhealthy habit.You want to smoke because your body now relies onnicotine. When the amount o nicotine in your bodyruns low, it triggers a cravinga strong, almostuncontrollable urgeor another cigarette. You mayeel jittery, short-tempered, or anxious when youhavent smoked. Your body wants nicotine.

riggerspeople, places, activities, and eelings youassociate with smokingalso make you want tosmoke. Your triggers might be hearing the sounds oa party, nishing a task, or smelling coee. Whateveryour triggers, they can make you crave a cigarette.

Know your triggers

I you know your triggers, you have a head start onavoiding situations that tempt you to smoke.

Tink about what might tempt you to smoke. Put acheck next to the triggers on page 9 that apply to you.Many smokers nd that all these triggers make themwant to smoke. You may only check a ew. Te point is

to recognize all the situations that trigger your cravingor a cigarette.

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Know your options or quitting smokingQuitting is hard. Success partly depends on how much you depend onnicotine. With many quit methods to choose rom, be aware that nosingle approach works best or everyone. And you may need to try morethan one method beore you quit or good.

Some quit methods require a doctors prescription. While others do not,its always a good idea to discuss your plan to quit smoking with yourdoctor. Check the box o the options you want to talk about withyour doctor.

Cold turkeyFor some smokers, going cold turkey seems like the easiest way to quit:Just stop smoking and tell yoursel youll never light up again. Tisworks or some smokersusually those with the lowest level o nicotine

dependencebut not many. Fewer than 5 percent o smokers canquit this way. Most people arent prepared when smoking habits andwithdrawal symptoms trigger an intense urge to smoke. Research showsthat most smokers have more success with one o the assisted quitmethods discussed below. Tese methods have been tested and all othem are included in the U.S. Public Health Service guidelines ortreating tobacco use and dependence.

Over-the-counter medicationsYou dont need a prescription to buy certain medications that canimprove your success with quitting. Nicotine replacement therapy (NR)productslozenges, gum, or a patchprovide nicotine to help reduceyour craving or nicotine and withdrawal symptoms, i any. Tis allowsyou to ocus on changing the behavior and habits that trigger your urge tosmoke. o read more about NR, see page 18.


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Prescription medicationsYour doctor can prescribe medications to help you quitsmoking. Someinhalers and nasal spraysact muchlike nonprescription nicotine replacement therapy.Other medications do not contain nicotine and workin dierent ways to help reduce your urge to smoke. oread more about prescription medications, see page 18.

Counseling and group supportMany smokers quit with support provided by individualcounseling or group treatment. You can combinethese therapies with over-the-counter or prescriptionmedications. Counseling can help you identiy andovercome situations that trigger the urge to smoke.Research shows that success rates or all quit methods

are higher when they are combined with a supportprogram that provides encouragement through regularlyscheduled one-on-one or group meetings, or quitlines.

QuitlinesQuitlines are ree, telephone-based counseling programsthat are available nationwide. When you call a quitline,you are teamed with a trained counselor who can help

you develop a strategy or quitting or help you stayon the program you have chosen. Te counselor otenprovides material that can improve your chances oquitting. You can call the National Cancer InstitutesSmoking Quitline at 187744UQuit (18774487848) or the National Quitline at 1800QUINOW(18007848669). Tese are national quitlines that

can help you anywhere in the United States.

KEEP IN MIND

Not everyone has

eelings o withdrawal,

but many smokers do.You may experience

one or many

symptoms o

withdrawal and they

may last or dierent

periods o time.

Common eelings o

smoking withdrawalinclude:

eeling down, blue,

or depressed

eeling anxious,

nervous, or

restless

having troublethinking clearly

being unable

to sleep

eeling tired or

run down

eeling hungry or

gaining weight


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KEEP IN MIND

Some smokers nd

it dicult to quit atcertain times

ater a bad day or

personal loss,

during a crisis, or

at a stressul time,

such as a divorce.

Examine how you

view such times in

your lie. Can you

aord to wait beore

setting your quit

date?

Now Lets

TART

TARTet a quit dateS

Finding a time to quit isnt easy. Any time can be a goodtime to quit when you are ready to try. Some smokerslike to pick a day that is meaningul to them, such as:

a birthday or wedding anniversary

the rst day o vacation

New Years Day (January 1)

Independence Day (July 4)

World No obacco Day (May 31)

Te Great American Smokeout(the third Tursday o each November)

It doesnt have to be a special day to quit. For manypeople, today is the day. You can choose any day to beyour quit day. When you are ready to take the rst steptoward quitting, take it.

START: Five important steps toward quitting or good

S Set a quit date

T Tell amily, riends, and coworkers you plan to quit

A Anticipate and plan or the challenges you willace while quitting

R Remove cigarettes and other tobacco productsrom your home, car, and workplace

T Talk to your doctor about getting help to quit

My quit date is

______________

S


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Tell your amily, riends, and coworkers you plan to quitS ARTQuitting smoking is easier with the support o others.ell your amily, riends, and coworkers you plan toquit and how they can help you.

Some people like to have others ask them how thingsare going, while some nd it annoying. ell the peopleyou care about exactly how they can help you. Here

are some ideas: Ask everyone to understand i you have a change inmood; assure them it wont last long.

Ask smokers who are close to you to quit with youor at least not smoke around you.

ell yoursel and others: Te longer I go withoutcigarettes, the sooner Ill eel better.

ell yoursel and others: Te worst withdrawalsymptoms rom smokingirritability and troublesleepingmay be over within 2 weeks.

In addition to the support o amily, riends, andcoworkers, you can get support i you:

talk one-on-one or in a group with others

who are quitting text-message experts on LiveHelp atwww.smokeree.gov.

call the National Cancer Institute Quitline at187744UQUI (18774487848)

contact the National Quitline at1800QUINOW (18007848669)

The family, friends,

and coworkers

I want to tell are

_________________

_________________

_________________

_________________

_________________

_________________

_________________

_________________

_________________

__________________________________

_________________

_________________

_________________


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nticipate and plan or the challenges

you will ace while quitting

ST RT

Expecting challenges is an important part o getting ready to quit.Quitting presents both short- and long-term challenges. You may needdierent strategies or handling each.

Short-term challenges

Most people who have a hard time quitting and resume smoking do so inthe rst 3 months ater trying to quit. Diculty quitting is oten caused bywithdrawal symptomsthe physical discomort smokers eel when theygive up nicotine. It is your bodys way o telling you it is learning to benicotine-ree. Tese eelings will go away in time.

Long-term challenges

Even as your physical withdrawal is decreasing, you may still be tempted

to smoke when you eel stressed or down. Although its a challenge to beready or these times, knowing that certain eelings can trigger a cravingto smoke will help you handle the tough times.

Smoking journal

o understand your short- and long-term challenges, start by examining yoursmoking habits. Keeping a smoking journal can help you track how manycigarettes you smoke a day and what you are doing when you light up.

Check or patterns in your smoking. You may nd triggers you arent evenaware o. Perhaps cigarettes you smoke at certain times or circumstancesmean dierent things to you. Some may be more important than others.Understanding what tempts you to smoke in the short and long term willhelp you control the urge to smoke beore it hits.

A


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You can copy the journal in this booklet or make yourown. Keep your journal with you so you can easily useit. Be sure to record the time you smoke, where youare, what you are doing, and what you are thinking or

eeling. Rate how much you want the cigarette eachtime you smoke.

ry this activity or at least a ew days, making sureto record 1 day during the week and 1 day on theweekend. You may even nd that the time you take tocomplete the journal helps you smoke less.

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My Smoking Journal

Cigarette Time Craving Activity Who I Was MoodNumber o Day Level With

Example 10:45 3 At work Alone Stressed

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

0 None1 Just a little

2 Some

3 A lot


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KEEP IN MINDAll forms of tobacco

are harmful.

Tobacco products

and delivery methods

come in many forms.

However tobacco

is packaged or

delivered, it causes

disease and

addiction. Light or

low-tar cigarettes

are just as harmful as

regular cigarettes.

Clear your home, car,

and workplace of allforms of tobacco.

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STARTemove cigfrom your

arettes and other tobacco products

home, car, and workplace

Getting rid of things that remind you of smoking alsowill help you get ready to quit. You should:

Trow away all your tobacco supplies (cigarettes,lighters, matches, and ashtrays). Dont forget tocheck your drawers, coats, and bags.

Make things clean and fresh in your home andcar and at work; for instance, clean your drapes,carpets, and clothes.

Have your teeth cleaned and remove thosenicotine stains.

Dont save the just in case pack of cigarettes!

Saving one pack just makes it easier to startsmoking again.

I can remove reminders of smoking by

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________


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STARTalk to your doctor about gettinghelp to quit

It is important to tell your doctor when you are readyto quitespecially i you are pregnant, thinking obecoming pregnant, or have a serious medicalcondition. Your doctor can help you connect with theright resources to make your quit attempt successul.

Rememberquitting cold turkey isnt your onlychoice.

Make sure to let your doctor or pharmacist knowwhat medications you are taking. Nicotine changeshow some drugs work. Your doctor may need toadjust some o your medications ater you quit.

You can learn more about medications beore yousee your doctor rom the summaries below and theup-to-date medication guide atwww.smokeree.gov/quit-smoking/medicationguide.

Medications to help you quit

Te Food and Drug Administration (FDA) hasapproved nicotine and non-nicotine cessation

products to reduce withdrawal symptoms and theurge to smoke. Studies show that these medications,compared with trying to quit without them, candouble or triple your chances o quitting or good. Youwill get the most benet rom these medications whenyou ollow the instructions completely. You should notuse any product that has not been tested and approved

by the FDA.


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Nicotine cessation productsNicotine cessation productsalso called nicotinereplacement therapy (NR)contain small amountso nicotine but not the hundreds o other harmulchemicals ound in cigarettes. NR helps you handlethe physical symptoms o quitting by providingnicotine at much lower levels than ound in cigarettes.

Tis satises your nicotine craving and lessens yoururge to smoke. Over-the-counter NR optionsinclude a patch, gum, or lozenges that containnicotine. Nicotine inhalers and nasal sprays areavailable only by prescription.

Non-nicotine cessation products

Some products that help withdrawal symptoms and

nicotine cravings dont contain nicotine. Tey help byreducing symptoms and smoking urges. A prescriptionis needed or these medications. See your physician todiscuss the details o your medication plan and to get aprescription.

My next doctors appointment is

Date________________________Time_________________

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KEEP IN MIND

Medications alone

cant do all the work.They can help with

cravings and

withdrawal, but they

wont completely

prevent withdrawal

symptoms. Even i

you use medication

to help you stop

smoking, quitting may

still be hard at times.

Many people nd

it helps to combine

medication with

behavior strategies.

For example, you

can keep healthysnacks handy to beat

cravings, limit time

with smokers, and

enroll in a smoking

cessation program.


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Review what you have done so ar to prepare yoursel to quit smoking

successully.

My reasons to quit are

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

My nicotine addiction test score is _______________________________

My triggers

Waking in the morning

Drinking coee, tea, or

alcohol

Smelling a cigarette

Being with other smokers

Seeing someone smoke

Taking a break

Talking on the phone

Checking email

Surng the Internet

Watching TV

Driving my car

Being a passenger

Ater eating

Ater having sex

Ater completing a task

Feeling stressed

Feeling lonely or depressed

Being or eeling less tolerant Feeling bored

Feeling angry, irritable,

or impatient

I will deal with my triggers by

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

My Quitting Worksheet

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My Quitting Worksheet

The quit method Im interested in

Cold turkey

Over-the-counter medication (gum, patch, lozenges)

Prescription medication (inhaler, nasal spray)

Counseling and group support

Quitlines

My quit date is _______________________________________________

The amily, riends, and coworkers I want to tell are

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

I can remove reminders o smoking by

_____________________________________________________

__________________________________________________________________________________________________________

_____________________________________________________

_____________________________________________________

_____________________________________________________

My next doctors appointment is

Date____________________________Time__________________________

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Todays the

Big DayYour Quit DateSo today is the big dayyour quit date. Quitting is noteasy, so to help you get through your rst smoke-reedays, we suggest that you:

keep busy and nd new things to do

stay away rom what tempts you

plan to reward yoursel

Keep busy and fnd new things to doKeep busy today, spending as much time as you can innonsmoking places. Create some new habits and mixup your daily routine. oday and the days ahead willbe easier i you avoid things that remind you osmoking. Rememberits harder to smoke i you are

keeping yoursel busy and nding new things to do.Here are some examples to get you started.

Go to nonsmoking places

gyms

libraries

malls

museums

places o worship

smoke-ree restaurants

Be active

walk or run

take a bike ride

go or a swim

shoot hoops

try a yoga class


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Distract your hands Distract your mind

hold somethinga do a crossword puzzletennis ball, pen, or coin

read a book squeeze Silly Putty

play cards knit or crochet

Fool your mouthwrite a letter

try a toothpick or strawDrink the right stuf eat a lollipop

avoid alcoholic drinks chew sugar-ree gum

drink a lot o water and eat carrot or celery sticks

low-sugar ruit juice brush your teeth oten

replace coee or tea with and use mouthwasha new healthy beverage

You may have a hard time concentrating in your earlydays as a nonsmoker. Mental activities, such as doingcrossword puzzles or even reading a book or magazine,may be more challenging. Recognize that it may bedicult to stay mentally ocused in the early stageso quitting. Rememberyour skill in these activitieswill return.

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Stay away rom what tempts youYou now understand that certain things trigger yoururge to smoke. oday and as youre trying to quit,review your list o triggers. Ten think o how you canavoid them. Other helpul tips to avoid triggers arenoted below.

Change your routineChanges in your routine help you avoid times andplaces that trigger the urge to smoke. Do things andgo places where smoking is not allowed. Keep this upuntil you eel more relaxed and condent about beingsmoke-ree.

Instead o smoking Tryater meals getting up rom the table, brushing and

fossing your teeth, and taking a walk.

while driving listening to a new radio station, trying a

dierent route, or taking a train, carpool, or

bus, i possible.

while drinking coee switching to water, juice, or tea. Or, change

the time you drink your coee.

at a party standing with nonsmokers and keeping your

hands busy.


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When you really crave a cigaretteRememberthe urge to smoke usually lasts only a ew minutes. ry towait it out. One reason its important to get rid o all your cigarettes is togive yoursel the time you need or these cravings to ade. Drink water ordo something else until the urge passes. Look at the plan you made whenyou were getting ready to quit. You wrote down steps to take at a time likethis. ry them! You also can use any o the tips below.

Tips Examples

Pick up something Try carrot or celery sticks, pickles, popsicles,

other than a cigarette. sunfower seeds, apples, raisins, or pretzels.

Have a list o things you Organize your computer les, delete messages

can do at a moments notice. rom your cell phone, or call a riend to chat.

Take a deep breath. Take 10 slow, deep breaths and hold the

last one. Then breathe out slowly. Relax.

Clean something. Wash your hands or the dishes, vacuum,

or clean out your car.

Make a move. Go outside or to a dierent room, or change

what you are doing or who you are with.

No matter what, dont think, Just one wont hurt. It will hurt. It willslow your progress toward your goal o being smoke-ree. Remembertrying something to beat the urge is always better than trying nothing.Te craving will go away, whether you smoke a cigarette or not.


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Plan to reward yourselDont think o it as stopping smoking. Tink o it asstarting a new, healthier lie style. Staying smoke-ree ischallenging. It takes some time. Be patient. You willbegin to eel better. Set up rewards to remind yourselhow hard youre working. For example, you could:

buy yoursel something special to celebrate quitting

splurge on a massage or dinner at a new restaurant

see a movie or sporting event

start a new hobby

begin exercising

My list o rewards

Make your own list o rewards. I they require apurchase, gure out the cost. Ten plan or rewardsthat equal the amount o time youve succeeded inquitting (1 day, 1 week, 1 month, and so on). Put asidecigarette money to save or or buy some o them. Youllbe amazed at how ast the money you used to spend oncigarettes adds up and how soon youll be able to buy

your rewards.

I would like to reward myself by

_________________________________________________________

_________________________________________________________

_________________________________________________________

KEEP IN MIND

You have to be

careul with ood

rewards.

Its a great idea to go

out to dinner or have

a scoop o ice cream.

Just be reasonable.

Treat yoursel without

overeating. Make

sure you are really

hungry and not justsearching or a

substitute or a

cigarette craving.


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Now that you arent buying cigarettes, you probablyhave more spending money. For example, i you smokeone pack a day:*

Ater Youve Saved

1 day $5.00

1 week $35.00

1 month $150.00

1 year $1,825.00

10 years $18,250.00

20 years $36,500.00

*Prices are based on an average o $5.00 per pack o cigarettes. The cost o

a pack may dier, depending on where they are bought.


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Quitting orGoodYou Can Do It!Beating an addiction to nicotine takes a lot more than just willpower anddetermination. You should eel great about yoursel or making it this ar.Nows the time to ocus on sticking with it. o continue your success,make sure you:

keep your guard up

dont get discouraged i you slip

stay upbeat ocus on a new, healthier liestyle

Keep your guard upYour brain has learned to crave nicotine. Although you have quit, the urgeto smoke oten hits at the same time as when you smoked. For a longtime, you have connected certain people, places, activities, and eelings

with smoking a cigarette. Although you have quit, triggers such asdrinking coee or using your cell phone dont just disappear. Tesetriggers may cause you to smoke again.

Be cautious and understand that most o the cravings connected to yourtriggers should disappear within a ew months. But others may last longer.Tats why you should never take a pu again, no matter how long itsbeen since you quit.

Continue to review your smoking journal to see when you might betempted. Ten use the skills youve learned to continue to get throughyour urges without smoking.


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Dont get discouraged i you slipDont be discouraged i you slip and smoke one or twocigarettes. Its not a lost cause. One cigarette is betterthan an empty pack. But that doesnt mean you cansaely smoke every now and then, no matter how longago you quit. One cigarette may seem harmless, but itcan quickly lead back to your old smoking habits.

Many ex-smokers tried stopping many times beorenally succeeding. When people slip, its usually withinthe rst ew months ater quitting, when resisting theurge to smoke can be especially challenging. I you doslip, here are some strategies that can help you get backon track.

Realize you slippedAcknowledge that you slipped. Youve had a smallsetback. Tis doesnt make you a smoker again. Feelgood about all the time you went without smoking.Focus on strengthening your coping skills.

Dont be too hard on yoursel

One slip doesnt make you a ailure. It doesnt meanyou cant quit or good. But dont be too easy onyoursel, either. I you slip, dont say, Well, Ive blownit. I might as well smoke the rest o this pack. Itsimportant to get back on the nonsmoking track rightaway. Remember, your goal is no cigarettesnot evenone pu.


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Understand why you slippedFind the trigger. Exactly what was it that made yousmoke? Be aware o that trigger. I you are usingmedication to help you quit, dont assume that itisnt working i you slip and have a cigarette or two.Stay with it. It will help you get back on track.

Learn rom your experienceWhat has helped you the most to keep rom smoking?Make sure to do that on your next try. I you need tovisit your doctor or other health proessional again,do so. He or she can help motivate you to continueyour eort to quit. alk to your amily and riends.Its okay to ask or support.

Know and use the tips in this booklet. Peoplewith even one coping skill are more likely to stayex-smokers than those who dont know any.SAR to stop again! Its never too late to try.

Stay upbeatAs you go through the rst days and weeks without

smoking, stay positive. Dont blame yoursel i youslip and smoke a cigarette. Dont think o smoking asall or nothing. ake it one day at a time.

Rememberyou didnt learn to smoke overnight.You may have taken months or even longer toadjust your routines to smoking. Quitting is a learningprocess, too. Staying positive will help you choose

new activities and patterns to replace old habits.


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Focus on a new, healthier liestyleWatch your weight

Many ex-smokers gain some weight because ood tastes and smells betterater quitting. You may notice that you snack more as a way to cope withthe stress o quitting. Because your body uses ood more slowly when yourst stop smoking, you may gain weight.

I youre worried about gaining weight, remember that the benets romquitting ar outweigh the initial possibility o a ew extra pounds. Andby being aware o possible weight gain, you can do something about it.Get in shape and eat regular, nutritious meals to prevent unhealthy weightgain. alk to your doctor or a nutritionist about meals and snacks withhealthy amounts o protein, ruits, and vegetables. Also, check thesuggestions below.

Get in shapeExercise is a great distraction rom smoking. It lowers the stress andreduces the cravings that make you want a cigarette. ry to make timeto be physically active every day. Experts recommend:

30 minutes a day o moderate physical activity or at least 5 daysa week, or

at least 20 minutes o vigorous physical activity at least 3 days a week

Keep in mind most physical activities will help you burn calories andcontrol weight gain. When you talk to your doctor about quitting, askabout exercises or activities that can get you back on the road to being t.Find activities you like to do and that will t into your schedule. You canalso add activity to your day by walking during lunch, taking the stairs,


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parking arther away rom your destination, orstretching during breaks. Possible activities include:

walking or running

dancing

martial arts

yoga

tennis

basketball

aerobics

cycling

Eat healthy oods

Dont stress over your eating patterns. Just try to make healthy oodchoices as you begin to increase your exercise. Any small changes willhelp. Here are some tips to get you started today:

replace high-calorie oods with healthy, low-calorie ones, such as reshruits, vegetables, juices, yogurt, or air-popped popcorn without butter

eat sugar-ree candy or juice pops, or chew sugar-ree gum

choose oods that take longer to eat and keep your hands busy, such asoranges or sunfower seeds

try crunchy oods, such as pretzels and rice cakes, so your mouthhas to work

drink water beore and between meals.

I you need to have something sweet on occasion, choose oods that tastesweet but have reduced at and sugar, such as low-at rozen yogurt.

For more inormation on how to eat healthy oods, talk to your doctor ornutritionist. Remember to be patient. It takes time to get good at eatinghealthily and staying smoke-ree!


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obacco use in the United States causes more than 440,000 deaths eachyear. O those deaths, 170,000 are rom cancer.

Once you quit smoking, you will add healthy days and years to your lie.And you will signicantly lower your risk o death rom lung cancer andother diseases, including:

heart disease

stroke emphysema

cervical cancer

kidney cancer

acute myeloid leukemia

pancreatic cancer

Remember he Long-Term Rewards

T stomach cancer

bladder cancer esophageal cancer

laryngeal cancer

oral cancer

throat cancer

Te health o your loved ones also will benet rom your quittingtheyll no longer be exposed to dangerous secondhand smoke. Finally, byquitting smoking, youre setting a good example. Youre showing others,especially young people, that a lie without cigarettes is a longer, healthier,happier lie.

Within 20 minutes o smoking that last cigarette, your body starts making

healthy changes that will continue or years. You can look orward to theollowing dramatic changes the moment you become an ex-smoker.


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20 minutes after quittingYour heart rate drops.

12 hours after quittingTe carbon monoxide level in your blood dropsto normal.

2 weeks to 3 months after quittingYour heart attack risk begins to drop. Your lung

unction begins to improve.

1 to 9 months after quittingYour coughing and shortness o breath decrease.

1 year after quittingYour added risk o coronary heart disease is hal thato a smokers.

5 years after quittingYour stroke risk is reduced to that o a nonsmokers515 years ater quitting.

10 years after quittingYour lung cancer death rate is about hal that oa smokers.

15 years after quitting

Your risk o coronary heart disease is back to that oa nonsmokers.

Source: U.S. Department o Health and Human Services. The HealthConsequences of Smoking: What It Means to You. Atlanta, GA: U.S.Department o Health and Human Services, Centers or Disease Controland Prevention, National Center or Chronic Disease Prevention andHealth Promotion, Ofce on Smoking and Health, 2004.

Con

gratu

lation

s!


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IFor More normationNational Cancer Institutewww.cancer.gov

Te National Cancer Institute (NCI) website provides two key tools tohelp you quit smoking: LiveHelp, an online text messaging service, andthe toll-ree number to NCIs Smoking Quitline. LiveHelp oers you live,online assistance rom inormation specialists who provide cancerinormation and can help you navigate the NCI website. Click on theLiveHelp link, Monday through Friday.

NCIs Smoking Quitline also is staed by specialists who can help youquit smoking. Call 187744UQuit (18774487848),Monday through Friday.

Cancer Inormation Service

http://cis.nci.nih.gov

NCIs Cancer Inormation Service provides accurate, up-to-dateinormation on cancer. Inormation specialists can help you quit smokingand explain the latest cancer inormation in easy-to-understand Englishor Spanish. Call 18004CANCER (18004226237); Y,18003328615.


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American Cancer Society www.cancer.org

Te American Cancer Society (ACS) has volunteers and oces all overthe country. ACS can help you learn about the health hazards o smokingand how to become an ex-smoker. Its programs include the Great AmericanSmokeout each November. ACS also has many booklets and otherinormation to help you quit. Check online or call 1800ACS2345(18002272345) to nd your local oce or or more inormation.

American Heart Association www.americanheart.org

Te American Heart Association (AHA) has thousands o volunteersand 130,000 membersdoctors, scientists, and othersin 55 state and

regional groups. AHA oers books, tapes, and videos on how smokingaects the heart. It also has a guidebook on weight control in quit-smokingprograms. Check online or call 1800AHAUSA1 (18002428721)to nd your local oce or or more inormation.

American Legacy Foundation www.americanlegacy.org

Te American Legacy Foundation develops programs that address thehealth eects o tobacco use. Trough grants, training, partnerships, andgrassroots marketing, the Foundation aims to help young people rejecttobacco and give everyone access to tobacco prevention and cessationservices. Vulnerable populations are a key ocus. Check online or moreinormation.


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American Lung Association www.lungusa.org

Te American Lung Association (ALA) helps smokerswho want to quit through its Freedom From Smokingsel-help quit-smoking program. ALA actively supportslaws and inormation campaigns or nonsmokers

rights. It also provides public inormation programson the health eects o smoking. Check online or call1800LUNGUSA (18005864872) to nd yourlocal oce or or more inormation.

Centers or Disease Control

and Prevention

www.cdc.gov/tobacco/osh/Te Oce on Smoking and Health, a programoce within the Centers or Disease Control andPrevention (CDC), unds booklets on smoking topicssuch as relapse, helping a riend or amily memberquit smoking, the health hazards o smoking, and theeects o parental smoking on teenagers. Check online

or call 1800CDCINFO (18002324636) ormore inormation.


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My Notes

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NIH-Publication No. 11-1647

Printed October 2008

Clearing the Air 508

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Transcript of Clearing the Air 508