Tobacco Prevention & Cessation
Quitting Smoking
The Dangers of Continuing to Smoke
Smokers are twice as likely to die from a major heart attack as
non-smokers. If you continue to smoke you also greatly increase your chances
of getting lung cancer, stroke, emphysema, bronchitis, cancer of the mouth,
esophagus, pancreas, bladder and kidney.
Women who smoke have increased risks of cervical and breast cancer. If
you are pregnant and smoke your child has much greater chance of being
stillborn, suffering from childhood diseases, or dying of S.I.D.S. (Sudden
Infant Death Syndrome). Children who live with parents who smoke near them
have greater rates of asthma, bronchitis, ear infections, pneumonia, and
coughs and colds.
The Benefits of Quitting Smoking
When you quit smoking, your overall health and energy dramatically
improves. Here are some specific short and long term benefits that you will
experience when you quit smoking.
20 minutes after you quit: Your blood pressure drops to normal.
8 hours
after you quit: The oxygen level in your blood increases to normal.
24 hours
after you quit: Your chance of heart attack starts to decrease
48 hours
after your quit: Your sense of smell and taste improve
1-9 months after you
quit: Your cough clears up and your energy increases
1 year after you quit:
Your excess risk of heart disease drops to ˝ that of a non-smoker.
5 years after you quit:
Your chance of dying of lung cancer decreases by almost half.
10 years after
you quit: Your chances of dying of lung cancer lung are similar to that of
non-smoker.
If You’ve Tried to Quit Before
Don’t be discouraged if you’ve tried to quit before and have started to
smoke again. Most people try to quit several times before they quit smoking
successfully. Remind yourself of what worked and what didn’t work from your
previous quit attempts and say to yourself “This time I will be successful.”
How to Quit Smoking Now
There is no one correct way to quit smoking. Many smokers quit cold
turkey - they completely stop smoking one day and never smoke again. Others
quit gradually by reducing the number of cigarettes they smoke or smoking
only part of their cigarettes until they’ve stopped smoking completely.
Nicotine Replacement Therapies and Medication
Studies show that smokers can double their chances of quitting for good
by using medication to help ease their withdrawal symptoms. These
medications include Nicotine gum, Nicotine patches, and Nicotine lozenges,
which are available over the counter and Nicotine inhalers and nasal sprays,
which are available by prescription. Also available by prescription only is
are the medications Bupropion and Chantrix.
If you have used one or more of these in past quit smoking attempts and
have not been successful, it is suggested to try a type of nicotine
replacement therapy which you haven’t used before. Different nicotine
therapies and medications work better for some people than others.
Support, Programs & Counseling to Help You Quit Smoking
The people who
are the most successful at quitting smoking get support while they’re trying
to quit. These are some ways to get help quitting smoking:
- Ask family, friends and co-workers for their encouragement while you’re
trying to quit and ask them not to smoke around you.
- Buddy up with another
smoker to quit smoking together.
- Talk to your Health Care Provider for
additional help and information on nicotine replacement therapies and
medication for quitting smoking.
- Get free phone counseling to help you
quit smoking from the ACS Quitline at 1-877-YES-QUIT.
- Participate in an
online quit smoking program like Quitnet.com
- Join a quit smoking class,
program, or group in your area.
Pick a Quit Date
The first thing most people who have had success at quitting smoking do
is to pick a date that they will plan to stop smoking. Here are some
suggestions when choosing your Quit Date:
- Pick a Quit Date that isn’t during an overly stressful period.
- Mark
your Quit Date on all your calendars.
- Tell your friends and family about
your Quit Date (you’ll need their support).
- Pick a Quit Date that’s not
too far info the future (so you’ll stick to it).
What to Do When You Quit
When you give up cigarettes – practicing new behaviors and habits such as
these will help you fight the urge to start to smoke again.
- Make a list of reasons why you want to quit and read it several times
daily.
- Change your habits – if you smoked after dinner – try chewing gum
after dinner instead.
- Reward yourself for not smoking – treat yourself to
a movie or a new CD.
- Avoid or reduce alcohol consumption – alcohol can be
a trigger to smoke.
- Avoid situations where there is smoking.
- Make a list
of your triggers – what makes you want to smoke. If you smoke when you’re
stressed – try breathing exercises or relaxation tapes.
- Create a list of
things to do instead of smoking and incorporate these into your day – like
riding your bicycle, reading a good book or magazine, or listening to your
favorite music.
- Start a Quit Smoking Bank – put in the money you would be
spending on cigarettes (a pack a day smoker spends about $1,800 a year) and
buy yourself something nice.
- If you get the urge to smoke – remember to
use the 5D’s:
The 5 D’s
- Delay
- Deep Breathe
- Drink water
- Do something else
- Discuss your
feelings
How to Avoid Weight Gain
When you quit smoking you don’t have to gain weight. Unfortunately when
many people quit smoking – they use food as a substitute for cigarettes. But
if you know this in advance, eat healthy foods in moderation and stay
physically active – your weight gain (if any) should be minimal.
Drinking lots of water and cutting back on alcohol and caffeine can help,
in addition to avoiding high fat and sugar foods. Snack on carrots, celery,
grapes, or low-fat popcorn. If you haven’t been very physically active as a
smoker – start incorporating moderate exercise like walking or yoga into
your weekly routine. Exercise improves your mood, curbs your appetite and
burns calories.
Dealing with Withdrawal
When you quit smoking your body has to get used to not having nicotine in
its system. Unfortunately – this can lead to different levels of nicotine
withdrawal. Usually withdrawal doesn’t last for more than 2 or 3 weeks after
you quit. But here are some ways to deal with withdrawal if you experience
it:
Irritability – Do deep breathing/relaxation exercises, slow down, and
cut back on caffeine.
Trouble concentrating – Take more breaks, simplify
your schedule for a few weeks.
Fatigue – Go to bed early, take naps, and
don’t push yourself.
Trouble sleeping - Drink milk or herbal tea. Take
warm baths.
If You Slip
If you smoke a cigarette after your Quit Date – don’t be discouraged.
Just remind yourself that quitting takes practice. Go back over the reasons
why you want to quit, what might have triggered you to smoke, and what you
might be able to do differently to assure success. And then begin again.
Remember – most people who quit have tried a few times before they’ve been
successful. Remind yourself that this is your time to quit for good.
For A Free Quit Smoking Packet
The HCPHES Tobacco Prevention & Cessation
Initiative can provide you with a free packet of material (in English or
Spanish) to help you quit smoking. We can also refer you to other smoking
cessation programs and resources. Please call us at (713) 439-6115 for your
free packet.
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Thinking about Quitting Tobacco?
Call the ACS Quitline
1-877-YES-QUIT
It’s FREE, confidential, and 24-7 |
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Tobacco Cessation Resources
Tobacco Cessation Programs – list of tobacco cessation programs in
Houston
Fax Referral Form – Fill out this form and have your health care provider
complete it and fax it to the ACS Quitline at 1-877-747-9528 and you could
receive a free two month supply of nicotine replacement patches (while
supplies last). Available in Word or
PDF format.
Surgeon General's 2004 Report − The
Health Consequences of Smoking on the Human Body
Tobacco Cessation Websites
The American Lung Association –
Freedom from Smoking program.
Select "Quit Smoking" tab.
Quitnet
– resources, tips, community support.
Aspire Program –
cessation program for teens.
CHAMPSS –
Children
Helping and Motivating Parents to Stop Smoking.
Free and Clear –
advantages of cessation programs for companies.
Avoid alcohol for the first few weeks after quitting.
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