Smoke-Free LivingAre You Ready?

Are You Ready to Go Smoke-Free?−Many people are surprised how good they

feel when they go smoke-free– They feel in charge

• They’ve won a big victory

– They look and feel better• They feel good about themselves

for being able to quit• They have more energy• Their skin looks healthier• They can taste and smell better

Making the Decision−This can be a difficult step. You’re likely to

have mixed feelings about quitting.−Allow yourself to work through these feelings.

They’re only natural.−If you’re not ready now, leave it open as a

possibility for a later date.

Why Do You Want to Quit?– For your health?– For your loved ones?– To save money?– To have a more active life?– To be a role model for your

children or grandchildren?– To lower your risk for disease?– To live longer?

Some Other Good Reasons to Quit– Within 20 minutes, your heart

rate and blood pressure begin to drop

– Within 12 hours, the carbon monoxide level in your blood drops to normal

– Within 3 months, your circulation and lung function improves

– Within 9 months, you will cough less and breathe easier

Some Other Good Reasons to Quit– Within 1 year, your risk of coronary heart disease is

cut in half

– After 5 years, your risk of cancer of the mouth, throat, esophagus, and bladder are cut in half

– After 10 years, you are half as likely to die from lung cancer, and your risk of larynx or pancreatic cancer decreases

– After 15 years, your risk of coronary heart disease is the same as a non-smoker’s

Taking the First Steps−Write down your reasons for quitting and

keep this list to refer back to as you go through the quitting process

−Write down—on the same piece of paper—ways that you can fight the urge to smoke, such as:– Picking up a carrot, apple slices, a piece of gum– Start a household chore to keep your hands busy– Go for a walk to take your mind off of your craving

Ready to S-T-A-R-T?Use S-T-A-R-T to get you going– Set a quit date

– Tell family, friends, and coworkers of your plan to quit

– Anticipate and plan for the challenges you’ll face while quitting

– Remove cigarettes and other tobacco products from your home, vehicle, and work

– Talk to your healthcare provider about getting help to quit

Setting a Quit Date−When you’re ready,

set a quit date.– This is an important

first step.

– Decide if you’re ready in a week, a month, or three months from now.

Tell Others−Tell family, friends,

and coworkers of your plan to quit.

−Also, share your quit date with them. This will make it more concrete.

Plan for Challenges−Since nicotine is an

addictive substance, you may have cravings and other challenges

−Be prepared. Make an action plan so that you are prepared for any obstacles or challenges you may face

Remove Tobacco from Your Life−Remember to remove tobacco and anything

related to it from your life– Locate all your stashes and throw any

tobacco products, lighters, etc., away

– Remove tobacco from your car — get it cleaned if it smells of tobacco (This gives you the incentive to stay smoke-free to keep it clean smelling.)

Get Help−Talk to the tobacco cessation program

available through your work, or speak with your physician– They can give you information on

what strategies may be best for you– The added information

and expertise can get you off on the right foot

Your Triggers−Know what triggers you to smoke−Be aware of situations where

having a cigarette seems like the thing to do

−This can help you anticipate when you’ll need to use somestrategies to stay smoke-free

What Makes You Want to Smoke?−Feeling stressed−Feeling down−Talking on the phone−Drinking liquor−Being with other

smokers−Drinking coffee−Taking a break at work

− Finishing a meal− Watching TV− Seeing someone else

smoke− Driving− Playing cards− Cooling off after a fight

Victory Over Challenges−Some ways to be victorious when you face

challenges (cravings and triggers) include:– Healthier alternatives to grabbing a cigarette

• Try cut fruits and vegetables (carrots, apple, celery), chewing gum, etc.

– Alternative stress relievers• Deep breathing, visualize a favorite location (for

example, a beach where you recently vacationed), take a walk, meditate

Victory Over Challenges– Changing your thought patterns

Have a positive and affirming phrase that can help you through the challenges, such as

–I’m strong and getting healthy.–I’m willing to change and grow.–I’m now the new me.

– Giving yourself a reminderKeep a reminder (a list of reasons, a picture of a loved one, etc.) to look at when you’re experiencing challenges

Victory Over Challenges– Getting a change of scenery

Leave the situation that is challenging youto give yourself time to breath and relax

– Find new activities that divert your attention

The Day Has Come−Hooray! The day has come—it’s your first day

of being smoke-free!– Remind your family, friends, and coworkers– Make sure you have strong support– Have back-up plans for any cravings you

experience– Find a way to reward yourself for taking the first

step (and ways to reward yourself along the way as you continue your smoke-free journey)

Help with the Process−FOH Smoking Cessation Programs

– www.foh.hhs.gov/Quit

– HHS, NIH, and USA.gov partnership– Smokefree.gov