BALANCING LIFE’S ISSUES INC.

You Can Be Smoke Free!

"Quitting smoking is easy. I've done it a thousand times.”

Mark Twain

Objectives

Understand the facts about the dangers of smoking

and the benefits of stopping

Raise awareness about your body’s response to

being a non smoker

Develop a personal action plan

Manage weight gain and other possible

consequences to quitting

Scary Statistics

Tobacco use accounts for 30% of all cancer related deaths

Smoking causes 87% of all lung cancer deaths

COPD is the 4th leading cause of death in the U.S.

Tobacco causes nearly 1 in 5 deathsLives are shorten by more than

thirteen years due to smokingCigarette-ignited fires are the

leading cause of home fire deaths in the United States, killing 700 to 900 people annually.

Reassuring Facts

20 minutes after quitting Your heart rate and blood pressure drop.

12 hours after quitting The carbon monoxide level in your blood drops to normal.

2 weeks to 3 months after quitting Your circulation improves and your lung function increases.

Reassuring Facts (cont.)

1 to 9 months after quitting

Coughing and shortness of breath decrease; cilia (tiny hair-like structures

that move mucus out of the lungs) regain normal function in the lungs,

increasing the ability to handle mucus, clean the lungs, and reduce the risk of

infection.

1 year after quitting

The excess risk of coronary heart disease is

half that of a smoker's.

More Reassuring Facts

5 years after quitting Your stroke risk is reduced to that of a non-smoker 5 to 15 years after quitting.

10 years after quitting The lung cancer death rate is about half that of a person who is still smoking. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.

15 years after quitting The risk of coronary heart disease is that of a non-smoker's.

What does it feel like to quit?

Withdrawal symptoms can include any of the following: dizziness (which may only last 1 to 2 days after

quitting) depression feelings of frustration, impatience, and anger anxiety irritability sleep disturbances, including having trouble

falling asleep and staying asleep, and having bad dreams or even nightmares

trouble concentrating

What if feels like to quit (cont.)

restlessness or boredom headaches tiredness increased appetite weight gain constipation and gas cough, dry mouth, sore throat, and nasal drip chest tightness

Positive Effects on Simple Daily Pleasures

Heighten sense of taste You can smell things again – flowers, fresh cut

grass, ocean breezes. Personal hygiene gets a boost: no more smelly

clothes, hair or skin. Teeth and nails stop yellowingBreathing improves so that you can

do ordinary activitiesExtra cash! 4-5 dollars a pack adds

up fast!Cleaner home, cleaner car

Personal Action PlanPreparing to Become a Non-Smoker

Pick a target start date (Great American Smoke is November 18, 2010 or your birthday)

Tell everyone you know so you can garner supportGet rid of all smoking reminders/triggers (matchbook

collections, favorite lighters, etc.)Keep a list of times/settings/people who trigger an urge

so you can avoid themGet a complete physical and a dental check upClean your house/car/officeBrainstorm list of things to do instead of smokingReflect on past successes and failures

Act Like a Non-smoker

Practice healthy stress management techniques

Swap the unhealthy habit of smoking for a healthy one like walking

Keep your mouth busy with gum, water, healthy snacks

Avoid other smokers and smoking areas

Remind yourself with words and visuals that you are a nonsmoker

Reach out for support when you need it

MANAGING WEIGHTGAIN

Practice healthy eating habits: portion control, low fat choices, plenty of water

Incorporate more fitness into your daily routine

Stay away from the naysayers who doubt your success!

Cravings pass – give yourself some time to think before you act

Reward yourself with non food treats

Distract yourself: take a shower, drink a cup of tea

Develop new hobbies and interest that don’t remind you of smoking

BE A NON-SMOKER

Acknowledge your hard work and how far you have come

Join or start a support group in |your community or at work

Continue your new healthy habits: eating right, exercise, stress management

Focus on the positives and all that you have GAINED from losing the smoking habit

Remind yourself how good you feel since quitting!!

Review your Personal Action Plan

Resources

Toll-free number: 1-800-227-2345 Web site: www.cancer.org

American Heart AssociationToll-free number: 1-800-AHA-USA-1 (1-800-242-8721) Web site: www.americanheart.org

American Lung AssociationToll-free number: 1-800-LUNG-USA (1-800-586-4872) Web site: www.lungusa.orgTobacco cessation program "Freedom from Smoking Online" at www.ffsonline.org

National Cancer InstituteCancer Information Service Toll-free number: 1-800-4-CANCER (1-800-422-6237) for cancer information Toll-free smoking cessation/tobacco line: 1-877-448-7848 Web site: www.cancer.gov Smoking cessation Web site: www.smokefree.gov

Nicotine AnonymousToll-free number: 1-877-879-6422 Web site: www.nicotine-anonymous.org

Centers for Disease Control and Prevention Toll-free number: 1-800-CDC-INFO (1-800-232-4636) Web site: www.cdc.govTobacco information at www.cdc.gov/tobacco/quit_smoking/index.htm

BALANCING LIFE’S ISSUES INC.

You Can Be Smoke Free!