Tobacco smoking cessation

What are the health risks related to smoking?

Increased risk of cancers of:

  1. Oral cavity
  2. Lung
  3. Breast
  4. Pancrease
  5. Esophagus
  6. Bladder
  7. Colorectal
  8. Ovary

Increased risk of cardiovascular diseases such as:

  1. Coronoary heart disease
  2. Stroke
  3. Small Vessle Disease

Increased risk of lung infections and diseases such as:

  1. Asthma
  2. Emphysema
  3. COPD
  4. Respiratory infections

Smoking during pregnancy increases chance of:

  1. Low birth weight, abortion and small for gestational age (SGA)

Benefits of Quitting Smoking

  • Decreases chance of heart disease
  • Improved sense of taste and smell
  • Increased lung capacity and breathing
  • Improved fitness for physical activity
  • Reduced risk of cancer

How to prepare for quit day?

  • Restrict smoking access or locations
  • Practice going without one cigarette
  • Set a specific quit day and time
  • Start buying cigarettes by the pack, rather than by the carton
  • Identify and practice coping skills
  • Enlist support
  • Build and maintain your motivation
  • Remove all cigarettes, lighters, matches and ashtrays the night before Quit Day
  • Put together a “survival kit” of gum, hard candies, rubber bands, bottled water, carrot sticks, etc. for Quit Day

Trigger Cues

Create a list of trigger cues:

  • Physical settings
  • Emotional settings
  • Environmental settings

Alternatives to drug use

  • Create a list of alternatives to each of trigger cues that could replace drug use craving

What should you do on quit day?

  • Plan out the entire day
  • Practice coping skills
  • Identify and maintain your reward system
  • Use your survival kit
  • Have your teeth cleaned
  • Air out your home, car, office
  • Utilize your support network
  • Go to bed early, if necessary!

How to maintaining your motivation?

  • Keep track of your nonsmoking days on a calendar
  • Start a walking program
  • Purchase a reward with your newfound savings
  • Never allow smoking to be an option

Using nicotine replacement therapy?

  • Nicotine replacement therapy (NRT) comes in a variety of forms such as patches, gums and inhalers.
  • The amount of daily dose that you would need depends on the number of daily cigarettes that you smoke, the length of times that you have been a smoker and the severity of your nicotine dependence.
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