Smoking Cessation. Contact Information Phone: With Permission from Memorial Hermann TMC Wellness Center

Transcription

1 Smking Cessatin Cntact Infrmatin Phne: With Permissin frm Memrial Hermann TMC Wellness Center

2 YOUR SMOKING CESSATION CONTRACT Fill ut this cntract. Then, make a cpy and carry it with yu. Put it smewhere yu will be sure t see it. Let yur cntract remind yu that yu are quitting fr gd. I, prmise t stp smking n this date at this time. I smked because. I am quitting: Cld turkey By tapering ff By using nictine replacement I am getting supprt frm: Signed Date: Witnessed by:

3 Health Benefits f Smking Cessatin Regardless f hw lng yu ve smked, yur risk f disease begins t decrease immediately when yu quit smking. Once yu quit, yur risk f develping heart disease is almst half that f a current smker and yur chances f having a clt develp als decrease. The risk f cancer r emphysema decreases. Yu may als experience increased energy and endurance and an increased sense f taste and smell. The fllwing changes begin t ccur frm the time f yur last cigarette: 20 minutes- Bld pressure and pulse drp t nrmal Bdy temperature f hands and feet returns t nrmal 8 hurs- Carbn mnxide level in the bld drps and xygen level in the bld increases bth returning t nrmal 24 hurs- Risk f heart attack decreases 48 hurs- Nerve endings start t regrw Heightened sense f taste and smell 2 weeks t 3 mnths- Circulatin imprves, walking becmes easier, and lung functin increases nearly 30 percent 1 t 9 mnths- Cughing, sinus infectin, fatigue, shrtness f breath decrease Cilia regrw in the lungs increasing the ability t handle mucus, clean the lungs, and reduce infectin Overall energy increases 1 year- Risk f heart attack is half that f a smker 5 years- Death rate frm lung cancer drps t 50 percent Strke risk is reduced t that f a nn-smker Risk f muth, thrat, r esphagus cancer is half that f a smker 10 years- Lung cancer death rate is similar t nn-smker Precancerus cells are replaced Risk f cancer t the bladder, kidney, and pancreas decrease 15 years- Risk f crnary heart disease is equal t that f a nn-smker

4 FIVE-DAY COUNTDOWN 5 DAYS BEFORE YOU QUIT SMOKING Think abut yur reasns fr quitting Tell yur friends and family yu are planning t quit Stp buying cigarettes 4 DAYS BEFORE YOU QUIT SMOKING Pay attentin t when and why yu smke Think f ther things t hld in yur hand ther than a cigarette Think f habits r rutines t change 3 DAYS BEFORE YOU QUIT SMOKING What will yu d with the extra mney when yu stp buying cigarettes? Think f whm t reach ut t when yu need help 2 DAYS BEFORE YOU QUIT SMOKING Buy the nictine patch r gum OR See yur dctr t get the nictine inhaler, nasal spray, r the nnnictine pill 1 DAY BEFORE YOU QUIT SMOKING Put away lighters and ashtrays Thrw away all cigarettes and matches Clean yur clthes t get rid f the smell f cigarette smke QUIT DAY Keep very busy Remind family and friends that this is yur quit day Stay away frm alchl Give yurself a treat r d smething special SMOKE FREE Cngratulatins!!!!!! If yu slip and smke, dn t give up. Get back n track! Call a friend r a quit smking supprt grup Eat healthy fds and get plenty f exercise

5 General Infrmatin: Hw t stp smking Why shuld I quit smking cigarettes? The number ne reasn t quit smking is that it reduces yur risk f dying. Death frm smking is preventable. As a smker, yu are at higher risk than a nn-smker f having heart prblems and many types f cancer. This includes cancers f the lip, muth, and pharynx; esphagus; pancreas; larynx, lung; cervix; bladder; and kidney. Yu are at a higher risk f getting respiratry tract infectins (clds), and life-lng breathing prblems such as chrnic bstructive pulmnary disease (COPD). Yu are at a higher risk fr develping ulcers, cataracts, and steprsis, as well as having medical prblems f dying after surgery. Cigarettes are expensive, and smkers have higher medical csts ver their lifetime than nn-smkers. Hw des smking affect pregnancy and childbirth? It may be harder fr a wman t get pregnant if she r her partner smkes. If yu smke and are pregnant, yu are at higher risk f serius health prblems fr bth yurself and yur unbrn baby. Yur baby has a greater chance f being brn t early, nt weighing enugh at birth, and dying. Scientists have fund that nictine spreads thrughut yur bdy when yu smke and is als fund in breast mile. This means that if yu use nictine during the time yu are breast-feeding, yu are feeding yur baby this harmful chemical. Hw des my use f nictine hurt thers? Secndhand smke has many f the same chemicals fund in cigarettes. Expsure t secndhand smke happens when breathing the smke f smene else s cigarette, r frm a persn breathing ut while smking a cigarette. This kind f smke als causes cancer and places a persn at a higher risk f heart disease. In yung children, their risk f SIDS (sudden infant death syndrme), pneumnia, asthma, and brnchitis als increases. A child s risk is even higher than an adult s because their lungs are nt yet fully develped. An asthmatic child s cnditin will get wrse if he/she is expsed t secndhand smke. A child may als have mre ear infectins. Parents wh smke are als mre likely t have children wh grw up t be smkers. What shuld I knw abut ther cigarettes and cigarette like prducts? Lw-yield, light, ultra-light, and cigarette-like prducts are called PREPs (ptentially reduced expsure prducts). These prducts were made t deliver less f the harmful chemicals a persn gets when they smke. Because peple may use mre f these prducts and fr ther reasns, these prducts may carry the same health risks as regular cigarettes. Bidis are thin, hand-rlled, imprted cigarettes. They are filled with tbacc, usually tied with string at the ends, and may be chclate f fruit flavred. Kreteks (AKA clve cigarettes) are imprted and cntain nictine plus ther additives. Bidis and Kreteks may be even mre harmful t yur health than regular cigarettes. Why shuld I quit using pipes and cigars? Large cigars, cigarills, and little cigars have the same chemicals fund in cigarettes and are as harmful t yur health. If yu smke pipes r cigars, yu are at increased risk f lung, esphagus, larynx, and ral cavity cancers. Why shuld I quit using smkeless tbacc? Chewing tbacc and snuff are tw kinds f smkeless tbacc. Smkeless tbacc can be put in yur muth, then sucked and spit ut, r it may be sniffed. D nt use smkeless tbacc as a substitute fr smking cigarettes if yu are trying t quit. Smkeless tbacc has mst f the same harmful effects as cigarette smking in additin t muth sres and gum prblems. Like cigarette smkers, yu can becme addicted and dependent n the nictine in smkeless tbacc. Scientists have fund that nictine is as addictive as alchl and street drugs, such as herin and ccaine. Yu are als mre likely than a nn-smker t start using cigarettes after having used smkeless tbacc.

6 Wh will supprt me as I try t quit using nictine? Ask yur caregiver fr help. Ways that have been fund t help peple quit smking include cunseling, behavir therapy, and hypnsis. Frequent ne-n-ne, grup, and telephne discussins are helpful if yu are trying t quit smking r using nictine in any frm. Supprt and encuragement frm thers and learning ways t deal with stress are very imprtant. What are nictine replacement prducts? Nictine replacement prducts include gum, skin patches, lzenges, nse spray, inhalers, and a pill. Nictine is addictive. Using these prducts will help relieve the prblems that cme when yu stp using nictine (nictine withdrawal). Nictine replacement prducts cntain a safe frm f nictine. They d nt cntain the harmful gases in smke, r cancer-causing elements that are fund in tbacc. These prducts are mst helpful when they are used with a cmplete prgram t help yu stp smking. If yu are pregnant, have heart disease, r any ther medical cnditin, talk t yur caregiver befre using these prducts, After selecting a prduct, always read and fllw the directins fr its use, and be aware f its side affects. Certain prducts can cause stmach upset and ther mre serius prblems if they are used incrrectly. If yu need t have a medical test called an MRI, tell the persn ding the test if yu wear a nictine patch. Leaving a patch n yur skin during this test can cause a burn. What is the best way t stp smking? A large percentage f peple have tried t stp smking at least nce. Mst peple wh try t quit smking g thrugh a series f stages. Fllwing are the stages yu may g thrugh t stp smking: Thinking abut quitting Deciding t quit n a certain day Quitting smking Successfully becming an Ex-smker Yu must be strng in rder t quit smking. When yu decide t quit, yu can get help frm yur caregiver r thers. Yu will learn that there are many ways t quit smking. Call r write the fllwing fr mre infrmatin abut the risks f smking: Smkefree.gv Phne: Web address: American lung Assciatin 61 Bradway, 6 th flr New Yrk City, NY Phne: Web address: Natinal Cancer Institute Phne: Web address:

7 Cigarette Smking and the Health Risks General Infrmatin: Smking and yur health: Cigarette smking is the mst preventable cause f illness and death in the United States. A large number f American smke cigarettes and each year mre than 1 millin children and adults start smking cigarettes. Many peple die each year f illnesses caused by smking. Peple wh smke die earlier than thse wh d nt. The risk f death increases if yu smke a lt, inhale deeply, r smke many years. Why are cigarettes bad fr yu? Cigarettes are filled with pisn that ges int the lungs when yu inhale. Cughing, dizziness, and burning f the eyes, nse and thrat are early signs that smking is harming yu. Smking increases yur health risks if yu have diabetes, high bld pressure, r high bld chlesterl. Lng-term prblems f cigarette smking are: Cancer: Cigarette smking may play a rle in develping many kinds f cancer. Lung cancer is the mst cmmn kind f cancer cause by smking. A smker is at greater risk f getting cancer f lip, muth, thrat, r larynx. Smkers als have a higher risk f getting esphagus, stmach, kidney, pancreas, cervix, bladder, and skin cancer. Heart and bld vessel disease: If yu already have heart r bld vessel prblems and yu smke, yu are at even greater risk f having cntinued r wrse health prblems. The nictine in the tbacc causes an increase in yur heart rate and bld pressure. The arteries (bld vessels) in yur arms and legs tighten and narrw because f the nictine in cigarette smke. Cigarette smke increases bld cltting and may damage the lining f yur heart s arteries and ther bld vessels. Carbn mnxide is a harmful gas that gets int the bld and decreases xygen ging t the heart and the bdy. Cigarette smke cntains this gas. Hardening f the arteries happens mre ften in smkers than in nnsmkers. This may make it mre likely fr yu t have a strke (bld clt in yur brain). The mre cigarettes yu smke, the greater yur risk is f a heart attack. Lung disease: The yunger yu are when yu start smking, the greater yur risk f getting lung diseases. Many smkers have a cugh, which is caused by the chemicals in smke. These chemicals harm the cilia (tiny hairs) that line the lungs and help remve dirt and waste prducts. Depending n hw much yu smke, yur lungs becme gray and dirty (they lk like charcal). Healthy lungs are pink. Chrnic brnchitis is a serius lung infectin that is ften caused by smking. Emphysema is a lng-term lung disease that maybe caused by smking cigarettes. Cigarette smking als makes asthma wrse. Yu are at a higher risk f getting clds, pneumnia, and ther lung infectins if yu smke. Gastrintestinal disease: Cigarette smking increases the amunt f acid that is made by yur stmach and may cause a peptic ulcer. A peptic ulcer is an pen sre tin the stmach r dudenum (part f the intestine). Yu may als get gastr-esphageal reflux frm smking, which is a backflw f stmach acid int yur esphagus (fd tube). Other prblems: The fllwing are ther prblems that smking cigarettes can cause: Bad breath Bad smell in yur clthes, hair and skin Decreased ability t play sprts r participate in ther physical activities due t breathing trubles. Premature wrinkling f the skin, mst f n the face Higher risk f bne fractures such as: hip, wrist, r spine Higher risk f starting a fire Men may have prblems having an erectin Sleeping prblems

8 1 st steps t quit smking: Pick a date and mark it n a calendar. Chse a day that is easy fr yu t remember s yu can celebrate every year. If yu smke a lt at wrk, quit during a vacatin. Write the fllwing activities n y ur calendar and plan t d them: Ask a friend r spuse t quit with yu. Talk abut it and plan hw yu will supprt each ther. Clean ut ashtrays and start putting them away ne by ne. Clean ther things that smell f smke such as: drapes, yur car, and yur ffice Decrease the number f cigarettes yu smke each day. Try smking nly half a cigarette rather than a whle ne. Limit smking t nly the even r dd hurs f the day. Start exercising. Switch t a brand f cigarettes yu d nt like as much Thrw away spare lighters. Only smke alne if yu like smking with ther peple. Making it difficult and undesirable will make it easier fr yu t quit. Try t be aware f why yu smke each cigarette. Then, practice aviding things that causes yu t smke. Write dwn all the reasns why yu want t quit smking. Review them every night befre yu g t bed. Make big plans fr the day yu plan t quit smking. Keep very busy and treat yurself t smething special t celebrate. Thrw away yur cigarettes, tbacc, and all ther nictine prducts. Dispse f any remaining ashtrays. On the day yur quit, change what yu d during that day. Fr examples, sit at a different place at the table when yu eat, drink tea instead f cffee, and hld yur cup in the ppsite hand. Celebrate with the peple supprting yu. Hw t cpe with withdrawal: Nictine withdrawal symptms may begin several hurs t days after decreasing the amunt f nictine yu are using. Withdrawal symptms may include: Increased hand tremrs (shaking) Insmnia (truble falling asleep r truble staying asleep) Nausea r vmiting Restlessness r anxiety Seeing, hearing, r feeling things that are nt truly there Sweating r fast heartbeat Yu may want t use nictine t decrease r avid withdrawal symptms, but a healthy diet, exercise plan, and finding ways t relax may help yu better cpe with the symptms. Hw t cpe with cravings: After quitting smking, there may be times when yu really want t smke r use nictine. Even thugh they usually d nt last very lng, the FOUR D s can help yu manage the cravings: Delay. D nt act n the urge t smke. It will pass. D nt give in. Deep breathing. Take deep breaths. Breathe in slwly and deeply. Keep breathing until yu frget abut the urge t smke. Drink water. Drink the water slwly and hld it in yur muth fr lnger than nrmal. Distract. Take yur mind ff smking. Get up and mve arund. D anything t distract yur thughts. What can yu d t avid ging back t nictine? Get supprt and d things that help yu remain a nn-smker. Avid ld activities that trigger the urge t smke. Try new, healthy activities such as swimming r cycling. Keep yur list f why yu want t quit handy and review it ften. Talk t yur friends and family everyday. Ask them t supprt yur effrt t quit. D things with yur hands such as knitting, writing, crsswrd puzzles, gardening, r washing the car. Playing with things such as pencils, marbles, and squeeze tys will als help keep yur hands busy.

9 Keep cigarette substitutes arund, such as carrt/celery sticks, sunflwer seeds, apples, raisins, r sugar-free gum. Use them when yu feel the urge t smke. Mark every successful day n yur calendar Reward yurself ften. This will help yu keep a psitive feeling. Chse healthy rewards such as taking a lng bath r trying a new exercise r craft class. Start saving the mney that yu wuld have spent n cigarettes and by yurself r smene special a gift. If yu d smke, d nt give up. Stp and think f hw many hurs, days, r weeks yu have already been thrugh. Try t identify what caused yu t smke and add it t yur list f things t avid. If yu cannt avid the trigger, practice hw t deal with it better next time. Ways t manage stress withut using nictine: Stress will always be there, but nw yu must find ther ways t cpe with it. Tine pressures, deadline, arguments, and disagreements may be stressful fr yu. Ntice and write dwn what makes yur feel stressed. Listen t music, g fr a walk, take a bath, call a friend, read a bk, r g t a quiet place alne fr a few minutes. D what it takes t manage yur stress withut using alchl r ther dugs t cpe. The three R s may help yu deal with stressful events: Remind. Remind yurself why yu quit smking. G back t yur reasns fr quitting and read them ver again. Rehearse. Rehearse r practice what t d when yu feel the urge t smke. Reward. Each time yu win ver the urge t smke, reward yurself. Praise yurself fr yur willpwer and curage. Other things yu can d t cpe after quitting nictine: Avid cmmn trigger. Avid drinking alchl, being arund peple wh smke, r being in places where smking is allwed. D nt skip meals. Take ne day at a time. In any way yu can, fcus n getting thrugh each day withut cigarettes. Repeat t yurself I WILL NOT SMOKE TODAY. Think like a nn-smker. D nt think f yurself as a smker trying t quit. Think f yurself as a nn-smker, and yu sn will be. Weight Management. Nt everyne gains weight when they stp smking. D nt wrry abut gaining a few punds. Remember all f the serius health risks that cme with smking and celebrate yur victry ver the deadly habit. The fllwing are sme ways yu can avid weight gain: Brush yur teeth r use muthwash ften. Keep yur muth feeling fresh. Drink water befre meals. Mst adults shuld drink at least 8 cups f water each day. Drink mre than this if yu are exercising. Eat healthy, well-balanced meals and decrease the amunt f high-calrie fds that yu eat. Get up frm the table as sn as yu are finished with yur meal. If yu becme hungry between meals eat sugarless, lw-calrie snacks r chew sugarless gum. Take a walk r d sme kind f exercise every day. Exercise will als help yu cpe with stress. Where t g fr Supprt: Smkerfree.gv American Cancer Sciety Phne: Phne: American Heart Assciatin Natinal Center American Lung Assciatin 7272 Greenville Avenue 61 Bradway, 6 th Flr Dallas, TX New Yrk City, NY 10006

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