By Bradyn Musich Smoking is addictive but a habit worth dropping In 2011 190 of all adults 216 of males and 165 of females 438 million people smoke cigarettes Each day nearly 4000 persons younger than 18 years of age smoke their first cigarette ID: 555785
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Quitting smoking… Why you should drop the habit and how your life will improve if you do
By: Bradyn Musich Slide2
Smoking is addictive but a habit worth dropping
In 2011 19.0% of all adults: 21.6% of males, and 16.5% of females (43.8 million people)
smoke cigarettes.Each day, nearly 4,000 persons younger than 18 years of age smoke their first cigarette.
Each day, about 1,000 persons younger than 18 years of age become new daily cigarette smokers.Approximately 69% of smokers want to quit completely and in 2010 approximately 52% of smokers attempted to
quit .
(
Healton
)Slide3
Smoking is addictive but a habit worth dropping
Worldwide, tobacco use causes more than 5 million deaths per year, and current trends show that tobacco use will cause more than 8 million deaths annually by 2030.Cigarette
smoking is responsible for about one in five deathsSmoking causes cancer, heart disease, stroke, and lung diseases (including emphysema, bronchitis, and chronic airway obstruction
)(Sander L. Gilman and Xun Zhou).Slide4
Live Longer and healthier
The benefits of quitting start immediately! 20 Minutes after quitting: You’re
heart rate drops.12 Hours after quitting: Carbon monoxide levels in you’re blood drop to normal.
2 weeks to 3 months after quitting: You’re risk of a heart attack drops and lung function begins to improve(
Rabinoff
). Slide5
Live Longer and healthier
1 to 9 months after quitting: You’re coughing and shortness of breath decrease1 Year after quitting:
You’re added risk of coronary heart disease is half that of a smoker’s5 to 15 years after quitting:
You’re stroke risk is reduced to that of a nonsmoker (Rabinoff)Slide6
Don’t worry…. You can quit!Slide7
Alternatives for quitting
There are alternatives to help you quitCommon methods today are Electronic Cigarettes, nicotine patches, and medication.Slide8
If your serious about quitting and wanting to be A successful quitter..
You need to be ready to changeYou need to be motivated to quit
You need to know that you ARE strong enough to quit, it will be hard, but YOU CAN DO IT!99.9% of the people who quit are happier with their lives after they quitSlide9
If you plan On quitting, you need a plan!
Steps to quitting:1. Get Ready2. Get Support
3. Learn new skills and behaviors4. Get medication – if recommended by your doctor – and use it correctly
5. Be prepared for cravings and withdrawal symptomsSlide10
Step 1: Get Ready
Set a quit dateGet rid of all cigarettes and ashtrays, at home, at work, and in your car. Keep a diary of when and why you
smokeCall 1-800-QUIT-NOW for free materials
Tell friends and family you’re are going to stop(""Center For Disease Control And Prevention" ").Slide11
Step 2: Get support
Your chances of success increase if you have a support networkAsk friends, family, and coworkers for their support in helping you quitAsk others not to smoke around you or leave cigarettes out in the
openTalk to your family physician about tobacco’s effects on the body, choosing a quit plan, and dealing with withdrawal
Get individual, group, or telephone counselingSlide12
Step 3: Learn new skills and behaviors
Distract yourself from wanting to smokeGood ways to do this are:Talk to someone
Go for a walkGet busy with a taskGo somewhere that you are not allowed to smokeSlide13
Step 3 Continued:
Get out of your old routine and into a new oneHere are a few ideas:Take a different route to work
Wake up at a different timeEat breakfast in a different place
Substitute a piece of gum after a meal instead of a cigaretteReduce stress – take a hot bath, exercise, or read a book
Plan something enjoyable to do every daySlide14
Step 4: Get Medication
Your family physician may recommend one of these nicotine substitutes to help you quit:Nicotine Gum
Nicotine InhalerNicotine Nasal SprayNicotine PatchesSlide15
Step 5: Avoid relapse
Most relapses occur within the first three months(Current Cigarette Smoking Among Adults — United States).
Avoid drinking alcohol – drinking lowers your chances of successAvoid being around other smokers – can make you want to
smokeEat a healthy dietStay Active
Look for ways besides smoking to improve your moodSlide16
YOU CAN too!Slide17
Managing withdrawals
SymptomsAre most intense within the first 3 to 7 days and may continue for several weeks but will get less severe.Triggers will queue your cravings
Anxiety and restlessness will be commonSlide18
Managing withdrawals
Exercise: it will take away stress and help motivate youReduce or avoid other stimulants like coffee and other caffeinated products
When craving a cigarette relax and take deep breathsRelax before going to bed and formulate a nightly routineDrink plenty of waterSlide19
Managing Withdrawals
When quitting it can be hard to concentrate: Here are a few tips to helpAdjust your schedule to a lighter workloadLower your expectations on the amount of work you can do
Understand the amount of energy and time it takes to stop smokingSlide20
Conclusion:
Smoking is addictive but by quitting your life will be improved as well as the lives of those around you. You’re life time will increase significantly along with your health. By using a plan that works for you, you can make progress, track you’re progress, and if you stick with it eventually quit smoking completely. The alternatives like nicotine patches do help but the best policy is to just quit!Slide21
References:
Sander L. Gilman and Xun Zhou, "Introduction" in Smoke: A Global History of Smoking; p. 26
Rabinoff, Michael. Ending The Tobacco Holocaust. 1st ed. Santa Rosa, CA: Elite books, 2006.Print.Healton
, Cheryl. Smoking Risk, Perceptions, & Policy. 1st ed. Thousand Oaks, California: Sage Publications, 2001. Print.
"Center For Disease Control And Prevention."
CDC 24/7 Saving Lives. Protecting People
.
N.p
., 05 Jun 2013. Web. 23 Jul 2013. <http://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_facts/>.
"Current Cigarette Smoking Among Adults — United States, 2011."
Center for Disease Control Prevention
. (2012): 889-894. Web. 23 Jul. 2013.