Quitting Tobacco Campus-Specific Subtitle Presenters Name Campus/Organization Date

About Us Add information about your organization/affiliation here.

Topics 1)Tobacco Use and Addiction 2)Why Quit, How to Quit 3)Support for Quitting

TOBACCO USE & ADDICTION Understanding the Problem

Tobacco Realities Tobacco is the single most preventable cause of death in the United States. Tobacco Smoke contains more than 7,000 chemicals. Tobacco use causes serious health problems, and half of people who use tobacco die from it. Most smokers (68%) want to quit, and nearly half of smokers try to quit every year.

Tobacco Use & Addiction Not just a bad habit, it’s an addiction. – Nicotine is as addictive as cocaine, heroin, or alcohol. – Nicotine is the drug in tobacco products that produces dependence. Quitting tobacco can be difficult, and it is common to try multiple times – If a person needs to try many times to quit, they have not “failed,” they are just normal. – When a person quits, they may experience irritability, anxiety, difficulty concentrating, nicotine cravings, increased appetite and other symptoms for a period of time.

Non-Daily Tobacco Use (Social Smoking) Intermittent/Occasional Tobacco Users – May be transitioning From no tobacco use  tobacco experimentation From daily tobacco use  cutting back/ cessation – More likely to make a quit attempt than daily smokers There is no safe level of tobacco use. Even occasional tobacco use is harmful Tindle, H.A., Shiffman, S. (2011). Smoking cessation behavior among intermittent smoker versus daily smokers. American Journal of Public Health. 107(7) e1-e3.

Benefits of Quitting Quitting immediately reduces the risk of disease and death from tobacco, and the benefits of quitting increase over time. In the short term… improve appearance, stop smelling like tobacco, save money, gain greater sense of control in life. Other benefits: What is important to you?

HOW TO QUIT Understanding Tobacco Cessation

Tobacco Cessation Tobacco use is a behavioral and physical problem – Behavioral Problem: Habitual use of tobacco Treatment: Behavior change support – Increase motivation to quit – Address different ways that tobacco use affects daily life – Physical Problem: Addiction to nicotine Treatment: Medications – Help make people more comfortable – Reduce withdrawal symptoms – Improve chances of quitting Rx for Change, UCSF rxforchange.ucsf.edu/

Quitting Tobacco Behavioral Factors Keep a log of tobacco use to understand how tobacco fits into your day Identify problem situations/people and make a plan for how to deal with them without using tobacco What will you have to “re- learn” without tobacco? Physical Factors Consider using a medication to make withdrawal from nicotine more tolerable There are FDA-approved nicotine replacement medication and non-nicotine options Talk to your medical provider or a pharmacist about options E-Cigarettes are not recommended as a cessation tool

Helping a Friend Quit Tobacco Behavioral Understand that there is more to quitting than just stopping a bad habit. Quitting an addiction is hard work Support your friend emotionally and by offering tobacco-free activities Help identify and problem solve challenges Be patient It’s better to be a good listener than offer advice Refrain from nagging Physical Understand that stopping nicotine use can be uncomfortable Remind your friend that the cravings fade over time Help your friend identify options, including medications to make withdrawal symptoms more comfortable.

6 D’s for Quitting Tobacco Delay: delay tobacco use until the craving passes. This is usually less than 5 minutes. Distract: keep your hands and mind busy. Drink Water: drinking water helps you manage feeling hungry, and helps flush nicotine out of your system. Deep Breathing: inhale and exhale slowly, deep breathing helps with stress management. Discuss: Talk about your experience quitting (the good and the bad) with people who care about you. Don’t Give Up: it may take several tries, but you can quit!

Tips for Helping a Friend Quit Tobacco Listen more, talk less. Offer social support to the person quitting. Help with problem solving and practical skills for quitting, such as how to deal with triggers. Believe that anyone who wants to quit, eventually will. Understand that it takes often takes many quitting attempts before being successful. Each try is practice for the time a person will successfully quit. If your friend it grumpy or irritable, don’t take it personally. Celebrate successes large and small.

Making a Quit Plan (STAR) S – Set a quit date, ideally within 2 weeks T – Tell friends and family that you’re quitting A – Anticipate challenges, especially in first few weeks R – Remove tobacco products and things that remind you of tobacco from your home/ car/work

SUPPORT FOR QUITTING Help in quitting tobacco can be found in many places

In Person In person/On campus: – Insert information about your campus tobacco cessation services here.

California Smokers’ Helpline NO-BUTTS Free tobacco cessation counseling by phone – Languages: English, Chinese (Mandarin and Cantonese), Korean, Spanish, and Vietmanese – TDD Line for hard of hearing – Specialized services for teens, pregnant women, and smokeless tobacco users – Proxy program: for non-smokers helping others quit

Live Chat Quit Tobacco, Make Everyone Proud – – Free, anonymous live chat – Excellent for military service members and veterans National Cancer Institute –

Web Communities Become An Ex – – An online community for tobacco cessation American Lung Association Freedom From Smoking –

Text SmokefreeTXT – Texting service to support tobacco cessation –

Apps for Quitting? QuitGuide NCI QuitPal QuitSTART There are hundreds of apps for quitting, but beware – only a few of them are based on evidence of what really works. Some may even promote smoking! has several free apps that are based on what works.

Other Products Smokeless tobacco, hookah and e-cigarettes are examples of other tobacco products. – It’s better to quit tobacco completely than to switch to any of these other products. – There is no safe level of tobacco use. – No matter what type of tobacco product you use, quitting all tobacco and nicotine products is recommended. – Other tobacco products are NOT tobacco quit aids.

Questions or Comments? Session Overview Enter your name and as contact information here. Contact 1)Tobacco Use and Addiction 2)Why Quit, and How to Quit 3)Support for Quitting