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Smoke-Free Living Are 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.

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Presentation on theme: "Smoke-Free Living Are 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."— Presentation transcript:

1 Smoke-Free Living Are You Ready?

2 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

3 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.

4 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?

5 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

6 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

7 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

8 Ready to S-T-A-R-T? Use S-T-A-R-T to get you going – S et a quit date – T ell family, friends, and coworkers of your plan to quit – A nticipate and plan for the challenges you’ll face while quitting – R emove cigarettes and other tobacco products from your home, vehicle, and work – T alk to your healthcare provider about getting help to quit

9 Setting a QuitDate −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.

10 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.

11 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

12 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.)

13 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

14 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 some strategies to stay smoke-free

15 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

16 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

17 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 reminder Keep a reminder (a list of reasons, a picture of a loved one, etc.) to look at when you’re experiencing challenges

18 Victory Over Challenges – Getting a change of scenery Leave the situation that is challenging you to give yourself time to breath and relax – Find new activities that divert your attention – Biking – Running – Swimming – Painting – Knitting – Crafts – Some other new hobby

19 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)

20 Help with the Process −FOH Smoking Cessation Programs – – HHS, NIH, and USA.gov partnership – Smokefree.gov

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