Knowing What to Expect When You Quit Smoking

Transcription

1 Knowing What to Expect When You Quit Smoking Congratulations! You ve made a great decision to quit smoking. We know quitting isn t easy, but being prepared may help. You may experience urges to smoke and other nicotine withdrawal symptoms after you quit. Knowing what to expect may help you stick to your goal. Use this activity sheet to get the facts. Why smokers experience nicotine withdrawal Nicotine Receptor site Nerve When you smoke, nicotine reaches the brain in about 10 to 20 seconds. This causes a chemical called dopamine to be released in the brain. Dopamine provides a feeling of pleasure. Over time, if you re a smoker, you may become addicted to nicotine. Dopamine is released For most smokers, smoking is more than just a habit. It is an addiction. And as with most addictions, when you take away the thing that you re addicted to, you may experience physical withdrawal symptoms. When you quit smoking, it s no different. You take away the nicotine, and that may cause your body to go through nicotine withdrawal symptoms. It can be tough, but the symptoms can lessen over time. Remember, if you do slip up and smoke, don t give up. A slip-up isn t a failure. It doesn t have to be a relapse. Common signs of nicotine withdrawal The symptoms may be different for everyone, but here s what to look for: Urge to smoke Depressed mood Insomnia Irritability, frustration, or anger Anxiety Difficulty concentrating Restlessness Decreased heart rate Increased appetite or weight gain And don t forget, no matter how tough nicotine withdrawal symptoms may seem at first, they can lessen over time. Until then, think of the symptoms as a sign that your body is cleansing itself of nicotine and that s a positive thing. Make a follow-up appointment with your doctor to discuss your progress and any withdrawal symptoms you may be experiencing. Find out more about a plan to quit smoking and a prescription treatment option at riteaid.com/quit.

2 Knowing What to Expect When You Quit Smoking When do you feel the urge to smoke? The urge to smoke may also be a habit linked to a daily activity. And identifying those situations may help you prepare for urges before they happen. Take a look at the lists below. Identify your smoking risk situations in the left column. Then, choose a quit strategy from the right column. SITUATION Mealtimes, or just after a meal When I get home from work Watching TV or listening to the radio Talking on the phone Having a cup of coffee or tea When I first wake up Having a drink Being with other smokers When someone offers me a cigarette Feeling stressed QUIT STRATEGY Do something active CHOOSE A QUIT STRATEGY Talk it out. Go somewhere you can t smoke. Switch up your routine. Take a shower. Take several deep breaths. Do something active. Leave the situation. Meditate. Visualize the future. Keep your mouth busy. Carry a water bottle/drink water. Other Make a plan to quit smoking Everyone s experience with nicotine withdrawal symptoms is different. So it s important to recognize when you re experiencing them. That makes it easier to understand that nicotine withdrawal symptoms are a normal part of the quitting process. Then you can make a plan to deal with them. As you get on the path to quitting smoking, following these 3 steps may help: Recognize your risk situations. Try to understand the situations that put you at risk for smoking after you ve quit. Then, think about how you could use your quit strategies from above to deal with them. Build a support network. First, set a quit date. Then, let your closest friends and family know you re quitting. It may help you stick to your goal. Sign up for a quit-smoking support plan. Get expert advice and support. It can teach you how to change the way you think about and act on smoking. So when you re faced with an urge, you ll be better prepared for it. Find out more about a plan to quit smoking and a prescription treatment option at riteaid.com/quit.

3 Helpful Tips Remove cigarettes and other tobacco from your home, car, and work Getting rid of things that remind you of smoking will also help you get ready to quit. Try these ideas: Make things clean and fresh at work, in your car, and at home. Clean your curtains and clothes. Wash your car. Buy yourself flowers. You will enjoy their scent as your sense of smell returns. Have your dentist clean your teeth to get rid of smoking stains. See how great they look. Try to keep them that way. Throw away all of your cigarettes and matches. Get rid of your lighters and ashtrays. Keep busy Be active. Take long walks. Go bike riding. Start a new hobby. Spend as much free time as you can where smoking isn t allowed. Some good places are malls, libraries, museums, theaters, and places of worship. If you miss having a cigarette in your hand, hold something else. Try a pen or a paper clip. If the craving gets bad, take a shower you don t smoke in the shower. If you miss having something in your mouth, try toothpicks, cinnamon sticks, lollipops, hard candy, sugarfree gum, or carrot sticks. Stay away from what tempts you If you always smoke while driving, try something new. Listen to a new radio station or take a different route. Take the train or bus for a while, if you can. Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk. Stay away from things that you connect with smoking or chew. These may include: - Watching your favorite TV show. - Sitting in your favorite chair. - Having a drink before dinner. If you must be somewhere you ll be tempted to smoke, for example at a party or in a bar, try to be near non-smokers. Plan to reward yourself You will save money by becoming tobaccofree. Is there something you d like to buy for yourself or someone else? Figure out what these things cost. Then start putting aside cigarette money to buy some of them. Buy yourself something special today to celebrate. Or go to a movie. Be careful with food treats. You need less food when you don t smoke. This is true no matter how much you want to put something in your mouth. When you really crave tobacco Remember: the urge to smoke usually lasts only four to six minutes. Try to wait it out. Or look at the plan you made. You wrote down steps to take at a time like this. Try them! Try these ideas: Learn to relax. Take 10 slow, deep breaths and hold the last one. Then breathe out slowly. Relax all your muscles. Picture a soothing, pleasant scene. Think only about that peaceful image and nothing else. Light a candle or incense instead of a cigarette. Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing. No matter what, don t think, just one won t hurt. Remember: trying something to beat the urge is always better than trying nothing. Remember NOPE: Not One Puff Ever. Health Dialog Services Corporation All rights reserved.

4 Will I gain weight when I stop smoking? Many people who stop smoking worry about gaining weight. Your body uses food more slowly when you first stop smoking. You may eat more when you quit, too. There is a good chance you will gain weight. But not everyone does. Are you worried about gaining weight? Think about this: you d have to gain a lot of weight to offset the health rewards of quitting. Here are some tips to keep off those extra pounds. How to avoid gaining weight after quitting Make time to exercise everyday. Even walking will improve your health. And all exercise burns calories, which helps you gain less weight. Exercising can distract you from smoking. It lowers the stress that makes you crave a cigarette. Exercise with a friend to help you stick to it! Are you starting a new exercise program? Begin with as little as 10 minutes. Slowly build up to longer periods of time. It s a good idea to talk to your doctor before you start. Your doctor can suggest what will keep you safe and get you healthy. As you get in shape, you will build muscle. Muscle weighs more than fat. So you may find that clothes become looser even if you don t lose weight. Get plenty of rest. Staying up late can lead to unhealthy late night snacks. Eating tips for the new non-smoker Because you may eat more when you quit, it is important to eat healthy foods. It is important to have small portions to avoid eating too much. Stay away from sweets and high-calorie foods. But don t cut back on eating to lose weight. Craving both food and cigarettes is tough to handle. Have healthy, low-calorie foods on hand if you like to snack. Try fresh fruits and vegetables, yogurt, or air-popped popcorn without butter. Bring a healthy lunch and snacks to work. This can help you eat well and save money. Chew sugarfree gum or suck on sugarfree candy if you crave sweets. Drink water before your meals and between meals. Drinking plenty of water is healthy for everyone. It can also keep you from over-eating and give you something to do instead of smoking a cigarette. NOTE: If you are on fluid restrictions, please check with your doctor. Health Dialog Services Corporation All rights reserved.

5 RITE Time to Quit Smoking Committment Name: Today s Date: My quit date: My Medications: Medication name: Medication name: Medication name: Instructions for use: Instructions for use: Instructions for use: My Trigger Avoidance Plan: When I feel like I need to smoke, I will: My Follow up Appointment: With my Pharmacist: Date: Time: Appointment type (check one): Phone call Face to Face Questions I have for the Pharmacist: Family and Friend Support Person(s):

6 Preventing Relapse Stay upbeat! As you go through the first days and weeks without smoking, keep a positive outlook. Don t blame or punish yourself if you do have a cigarette. Instead, take it one day at a time. Remember that quitting is a learning process, and remember to look at what you are gaining and not what you are giving up. If you do slip, you have not failed! If you have a slip or relapse, don t be too hard on yourself. A slip is defined as smoking for an isolated period of time that is not longer than six consecutive days, following at least 24 hours of not smoking. Relapse is defined as continuous smoking, at least one puff a day, beyond six consecutive days. A slip or relapse doesn t mean that you can t be a non-smoker, but it s important to get yourself back on the non-smoking track RIGHT AWAY. Relapse is not failure it can take an average of 10 tries before quitting for good. Find the trigger. What was it that led you to smoke? Be aware of the trigger and decide NOW about how you ll cope with it when it comes up again. List the reason(s) for your relapse (i.e. stress, social event, driving): Think about the slip or relapse, and ask yourself: Where was I? What was I doing? Who was I with? What was I thinking? What could I do besides smoke? What can I do differently next time? If you slip up and smoke one or two cigarettes, you can still quit for good! When people slip up, it s usually within the first three months after quitting. Here s what you can do if this happens: Understand that you ve had a slip. You ve had a small setback. This doesn t mean you are a smoker again. Don t be too hard on yourself! One slip up doesn t make you a failure. It doesn t mean you can t quit for good. Don t be too easy on yourself either! If you slip up, don t say, Well, I ve blown it. I might as well smoke the rest of this pack. It s important to get back on the non-smoking track right away! Remember, your goal is no cigarettes not one puff ever! Feel good about all the time you went without smoking! Try to learn how to make your coping skills better. Find the trigger! Exactly what was it that made you smoke? Be aware of that trigger. Decide now how you will face it when it comes up again. Learn from your experience. What has helped the most to keep you from smoking? Make sure to do that on your next try. Are you using a medicine to help you quit? Don t stop using your medicine after only one or two cigarettes. Stay with it! It will help you get back on track! People with just one coping skill are more likely to stay non-smokers than those who don t know any. Health Dialog Services Corporation All rights reserved.

7 Find out more about quitting smoking at riteaid.com/quit. TAKE MY FAMILY ON VACATION. Your Plan-To-Quit Tool RA4546

8 BEFORE Your YOUR Plan-To-Quit QUIT DATE: Tool SUBHEAD X BEFORE YOUR QUIT DATE: SUBHEAD X Congratulations You re considering quitting smoking, and that s a great first step. The Plan-to-Quit Cards can help guide you. These cards are designed to give you the information you need to know while preparing for your quit and for the early part of your quit. But they don t take the place of a plan that includes treatment and support. So be sure to talk to your doctor about a smoking cessation treatment option that s right for you. And help set yourself up for success by getting support. Why it s hard to quit For most people, quitting is a physical and behavioral challenge. For many people, smoking is an addiction. Plus, over the years, people develop smoking routines. Most people try to quit 6-9 times in their lifetime. So if you ve tried to quit before, don t be discouraged. It s still possible to quit. So be confident, you re going to do great. WHY NICOTINE IS ADDICTIVE 2 3 When you smoke, nicotine goes from a cigarette into the brain in about 10 to 20 seconds. Represents nicotine from smoking Nicotine attaches to nicotine receptors in the brain, and that sends a message to release a chemical called dopamine. Dopamine provides a feeling of pleasure. But it doesn t last long.that s why your body craves more nicotine. Nicotine addiction can be a cycle that can be very difficult to break. Represents dopamine For illustrative purposes only 2

9 Example: BEFORE YOUR QUIT DATE: BEFORE YOUR QUIT DATE: SUBHEAD X TREATMENT AND SUPPORT A MORE EFFECTIVE WAY TO QUIT According to the US Public Health Service, treatment combined with support is shown to be more effective in quitting smoking than either alone. Quitting smoking is a physical and behavioral challenge. So pack a one-two punch with an approach that includes treatment and support. Treatment About 95% of smokers who try quitting cold turkey are unsuccessful at the end of 1 year, according to clinical guidelines. So talk to your doctor about the right treatment option for you. Studies have shown that a combination of treatment and support can be a more effective way to quit. Support Set yourself up for success by enrolling in a quitsmoking program to help you whenever you need support during your quit. Programs like these can help you create a quit plan, so you can be prepared for every stage of the quitting process. Also, be sure to tell a few key friends and family members that you re quitting. They can provide support when you need it most. How to use the Plan-to-Quit Cards. These quick yet powerful activities are designed to help jump-start your quit and keep you on track during your first week of not smoking. Read both sides, and do all of the activities. Do them at your own pace. And in order from before your Quit Date to after your Quit Date. Take a single activity with you if you need it. Once you ve filled them out, you can review them anytime to remind yourself of your commitment to quit. BEFORE YOUR QUIT DATE: REASONS TO QUIT Your Reasons to Quit There are many reasons to quit smoking. Which ones are most important to you? Look at the list below, check off the reasons that apply to you, and add any extras you can think of. Keep your list handy and use it as motivation to stick with your decision to quit. I m ready for a change. Smoking is affecting my relationships. I want to improve my health. I want to save money by not buying cigarettes. I m planning on having a baby. I feel like I m looked down upon as a smoker. I spend too much time alone smoking. It s becoming harder to find places to smoke. Almost everywhere I go smoking is not allowed. I don t want to expose my family and friends to secondhand smoke. A Before Your Quit Date Use these Plan-to-Quit Cards to prepare yourself for your Quit Date. On Your Quit Date and Beyond Use these Plan-to-Quit Cards on and after your Quit Date. BEFORE ON YOUR YOUR QUIT QUIT DATE: DATE: It s your quit. No one can force you to do it. And everyone has their own reasons for quitting. So make it personal. Take an active role in your quit by completing these cards. That way you can start to develop a plan that works just for you and your life. 24-HOUR ACTION SUBHEAD PLAN XF 24-Hour Action Plan. This card is designed to help you get through your Quit Date. Doing a little prep work can take some of the guesswork out of your day. And that should help boost your self-confidence. Remember, you have 1 goal for the day to get through it without smoking. Create Your Action Plan. Find the cards titled Risk Situations (QuitCard C) and Quit Strategies (QuitCard D). Now take a moment to think about today. What situations might you run into? Which Quit Strategies can help you get past them? Use both cards to create your plan on the reverse side. Smoking Risk Situations MORNING morning coffee drive to work AFTERNOON lunch break Your Strategies drink tea instead sing along to music in car take a walk 3 4

10 BEFORE YOUR QUIT DATE: REASONS TO QUIT A Your Reasons to Quit There are many reasons to quit smoking. Which ones are most important to you? Look at the list below, check off the reasons that apply to you, and add any extras you can think of. Keep your list handy and use it as motivation to stick with your decision to quit. Stay Inspired One of your reasons to quit could be someone in your family. It could be an activity, or a vacation you want to take. Whatever it is, create a quick visual reminder by taping a photograph below. Take this card with you. Put it in your car, up on your fridge, or prop it up at work. I m ready for a change. Smoking is affecting my relationships. I want to improve my health. I want to save money by not buying cigarettes. I m planning on having a baby. I feel like I m looked down upon as a smoker. I spend too much time alone smoking. It s becoming harder to find places to smoke. My Inspiration to Quit Tape a photograph here. Almost everywhere I go smoking is not allowed. I don t want to expose my family and friends to secondhand smoke. 5 6

11 BEFORE YOUR QUIT DATE: SMOKING LOG B Your 24-Hour Smoking Log Many smokers light up during specific times of the day, while in particular situations, or when they feel a certain way. Taking one day to identify these moments may help you avoid them when you re ready to quit. Just cut out your Smoking Log and wrap it around a cigarette pack. CUT ON DOTTED LINE. My Smoking Log When, where, and why I smoked My Smoking Log When, where, and why I smoked WHY? Be sure to log each cigarette you smoke. A Smoking Log can help you learn when, where, and why you smoke. This can be a first step as you learn to trade your old smoking routines for new nonsmoking ones. Example: My Smoking Log When, where, and why I smoked During breakfast at home, with coffee. Driving in my car, to pass time. After lunch outside office, break from work. 7 8

12 BEFORE YOUR QUIT DATE: RISK SITUATIONS C Identify Your Smoking Risk Situations Smoking can become automatic for a lot of people. You may not even realize when and why you smoke. If you filled out your Smoking Log (B) you may have seen some patterns. Use what you wrote to check off your Smoking Risk Situations below. Use the blanks to fill in any others you can think of. People Being with other smokers When someone offers me a cigarette Family stress Meeting a friend who smokes WHY? Part of preparing for your quit is knowing what these situations may be. That way you can be prepared with strategies to work around them. Times of day Mealtimes, or just after a meal When I get home from work Watching TV or listening to the radio Talking on the phone Having a cup of coffee or tea When I first wake up Places At work At home Outdoors Feelings Angry Bored Happy or relaxed 9 10

13 BEFORE YOUR QUIT DATE: QUIT STRATEGIES D Being Prepared with Quit Strategies. A Quit Strategy is a concrete way to fight an urge to smoke. It can help you deal with specific situations. Having a Quit Strategy ready in advance may help you overcome risk situations. Take a look at the following common Quit Strategies for ideas. Talk it out Do something active Go somewhere you can t smoke COMMON QUIT STRATEGIES Calling someone or visiting a supportive friend may be just the distraction you need to keep you from thinking about smoking. Remember, there are quit hotlines that can help you through tough moments. Exercise. Walk. Work in the garden. Keep your body moving. This may energize you and make you feel healthier. Please be sure to consult your doctor before taking on a new physical activity. Visit a non-smoking friend s home, or go to the movies or a mall. Knowing that you re in a place where you can t smoke can take some of the pressure off of you. Keep your hands busy Leave the situation Switch up your routine Take several deep breaths Try squeezing a stress ball. Or knitting. If you ve got a computer, go online. There are lots of free online games to play. You can even try searching for yourself online and see what turns up! Your urge to smoke may go away if what s causing it is no longer in front of you. Go for a walk and focus on something else. It can help you clear your head. If you re in a situation you can t quite leave, try taking a quick bathroom break. Give yourself 5 minutes to get past the urge to smoke. By switching up your routine, you re breaking links you ve formed between smoking and certain activities. Try something new, like taking a different route on your way home from work. Take the deepest breath you can and slowly exhale while bringing your chin to your chest. As you exhale, close your eyes and imagine tension being gently expelled from your body. Go slowly and repeat 3 times. By the time you re done, the urge to smoke may be gone. Carry a water bottle Drinking water will keep you hydrated. And it gives your mouth and hands something to do. My Personal Quit Strategies: 11 12

14 BEFORE YOUR QUIT DATE: CIGARETTE-FREE ZONE E Create a Cigarette-Free Zone! Go through every place you may have cigarettes and get rid of them. Look in your bags and the glove compartment of your car. Check coat pockets. And don t just throw the cigarettes in the trash. Destroy them! Tear them in half. Run water over them. Flush them down the toilet. Oh, and get rid of all the butts, too. Make sure to get rid of all of your cigarettes; don t keep an emergency pack hidden anywhere, because that s planning for failure. And this quit is all about planning for success. Take a look at the blueprint below, follow the suggestions on the reverse, and make a clean sweep of your home. Laundry Room: Wash that smoke out of your clothes, towels, and sheets. Try using a fabric sheet in the dryer to scent your clothes. Kitchen: Do you smoke with your morning coffee or while reading the paper? Buy tea instead to try to break that link. Read the paper somewhere else. And if you smoke after meals, try getting up from the table and doing something else, like washing the dishes. Bedroom: Go through all of your closets and check your pockets, handbags, briefcases, and suitcases for cigarettes, lighters, and matches. Buy an air freshener to create a more pleasant atmosphere. Laundry Room Kitchen Bedroom Living Room Patio Garage Garage: Cigarettes, lighters, empty packs trash them. Vacuum the interior of your car. Wipe down surfaces. Really clean out that ashtray. Consider buying a car air freshener as well. Patio: Do a clean sweep. Search for old cigarette butts on the ground and get rid of outdoor ashtrays. Living Room: Vacuum and use carpet freshener. Dump the ashtrays and replace them with a dish of sugar-free candy. Move your favorite smoking chair to help avoid old habits

15 BEFORE ON YOUR YOUR QUIT QUIT DATE: DATE: 24-HOUR ACTION PLAN F 24-Hour Action Plan. This card is designed to help you get through your Quit Date. Doing a little prep work can take some of the guesswork out of your day. And that should help boost your self-confidence. Remember, you have 1 goal for the day to get through it without smoking. Create Your Action Plan. Find the cards titled Risk Situations (QuitCard C) and Quit Strategies (QuitCard D). Now take a moment to think about today. What situations might you run into? Which Quit Strategies can help you get past them? Use both cards to create your plan on the reverse side. Example: Fill Out Your 24-Hour Action Plan and Keep It With You Today. MORNING AFTERNOON Smoking Risk Situations Your Strategies Smoking Risk Situations MORNING morning coffee drive to work 3. AFTERNOON 1. lunch break Your Strategies drink tea instead sing along to music in car take a walk EVENING NIGHT

16 BEFORE YOUR QUIT DATE: NICOTINE WITHDRAWAL G Understanding Nicotine Withdrawal Symptoms How to Think About Nicotine Withdrawal Symptoms. When you stop smoking, your body may go through a physical withdrawal from nicotine, which may lessen over time. Here are a few of the common nicotine withdrawal symptoms to be aware of: Depressed mood Feelings of frustration, impatience, or anger Anxiety Irritability Urge to smoke Difficulty concentrating Restlessness Insomnia Increased appetite Remember, when you stop smoking, your body may go through a physical withdrawal from nicotine. Important changes are taking place in your body now that you ve stopped smoking. Knowing all the good things that are happening in your body might help keep you on track. For example, within: 24 hours Blood pressure and pulse rate may drop. 48 hours The carbon monoxide level in your blood may return to normal. 2 to 12 weeks Circulation may improve and lung function can increase 1 year Excess risk of coronary heart disease is half that of a smoker s. WHY? Why talk about nicotine withdrawal symptoms? For many people, nicotine withdrawal symptoms are a part of the quitting process. For those who have symptoms, knowing what to expect can help them be better prepared

17 AFTER BEFORE YOUR QUIT DATE: SUBHEAD X URGE DISTRACTIONS H Getting Past Urges How long does an urge last? An urge to smoke may last only 5 minutes. If you can get through 5 minutes after you feel the urge, the worst is probably over. If you have an urge, try to find everyday objects to distract you. Here are some suggestions: The ordinary object Your cell phone Your wallet How to distract yourself Update the numbers programmed into your cell phone. Or just call a friend for a quick 5-minute chat. Or why not play a quick game if you have one on your phone? Clean out your wallet. See if you have any receipts or business cards that you don t need anymore, or that you can keep in some other place. An orange and a glass of water A letter Your desk A computer You might enjoy a glass of water if you squeeze a lemon, lime, or orange into it. There s something refreshing about that citrus taste. And it might make a cigarette less appealing. Write a good old-fashioned letter to somebody who s important to you. It can help keep you occupied until that urge is gone. Take a look at your desk. Organize the drawers. Clean your desktop. Throw away pens that don t work. Cleaning up your clutter can be distracting and productive. If it s allowed where you work, play a computer game. Many computers have simple games like solitaire. Playing a hand or 2 could help get you past that immediate urge. Your sneakers A brisk walk or a little light exercise might help you stop thinking about smoking. Please be sure to consult your doctor before taking on a new physical activity. Write down other 5-minute distractions you can think of: 19 20

18 AFTER BEFORE YOUR QUIT DATE: SUBHEAD X EMERGENCY KIT I Create an Emergency Kit Make an Emergency Kit you can turn to if you have an urge to smoke. It can help you substitute healthier habits for cigarettes. Here s how: First, get a container that s at least big enough for a bottle of water. Maybe a plastic food container, quart size. Anything will do. You might even want to make more than one Emergency Kit. Flip this card over for a few ideas that might help distract you the next time you feel the urge to smoke. In your backpack or purse: That way you can be prepared when you re on the go. SOME PLACES TO STORE YOUR EMERGENCY KIT SOME THINGS TO PACK IN YOUR EMERGENCY KIT: A small water bottle that you can refill. We recommend that you drink 8 cups of water a day in the first few weeks after quitting. A pack of sugarless gum. It can help keep your mouth active and breath fresh. A photocopy or picture of your inspiration for quitting. You could even just include somebody s name. Something to remind you why quitting smoking is important to you. A small pack of toothpicks or coffee stirrers. Licorice or cinnamon sticks would work, too. You can find any of these at many grocery stores. They re just there to chew on, to keep your mouth occupied. In your refrigerator: Then you ll have something else to reach for when you re having an urge at home. In your briefcase or a drawer at work: Instead of taking a smoke break, use your kit. Some healthy snacks in a small bag. Carrot sticks, celery, or crackers are good choices

19 AFTER BEFORE YOUR QUIT DATE: SUBHEAD X CALCULATE YOUR SUCCESS J Add Up Your Successes Remember, anytime you get past an urge to smoke, count that as a success. That s something you can be really proud of. You can do this exercise at the end of your first week of not smoking. That way you can see how much money and time you could be saving by not buying and smoking cigarettes. Calculate Your Money Saved by not buying cigarettes this week: Calculate Your Time Saved by not buying cigarettes this week: Number of cigarettes you would ve smoked today: 5 minutes* 7 days Number of packs you would have smoked this week: Cost per pack: Number of minutes saved this week: How will you use the time you save by not buying cigarettes? Amount of money saved this week: How will you use the money you save by not buying cigarettes? * Based on the average time it takes to smoke a cigarette

20 AFTER BEFORE YOUR QUIT DATE: SUBHEAD X A WORD ABOUT WEIGHT K Step Away from the Scales For many, weight gain is a common concern when quitting. But in this early stage of your quit, it s important to focus on the health benefits of quitting smoking, not your weight. Focus on Ways to Stay Healthy Your goal right now is to quit smoking. So try not to start any strict diets at this time. Stressing about your weight can make it harder to quit. For now: GIVE YOURSELF A BREAK. Try looking at the bigger picture. You re kicking one of the toughest addictions there is. You have to stay focused on that goal. And many people eventually start to lose the weight they may have gained as they adjust to being a nonsmoker. The skinny on weight gain According to the American Cancer Society (ACS), many smokers do gain some weight when they quit. The weight gain is on average 6-12 pounds. The US Surgeon General believes that the health benefits of quitting smoking are far greater than any risks from the small weight gain. So stick to your quit. When you re feeling confident about being a nonsmoker, then you can deal with any weight gain you may have. Try to eat plenty of fruits and vegetables Blueberries are great and are full of antioxidants Try to limit your fat intake Choose low-fat pretzel sticks, for example Drink plenty of water 8 cups of water a day is recommended Get enough sleep 6-8 hours a day is recommended Get regular physical activity Walking can help reduce stress, burn calories, and tone muscles. Please be sure to consult your doctor before taking on a new physical activity

21 Nicotine Replacement Therapy Handout Thinking about using the patch or nicotine gum to help you quit? Using nicotine patches, gum, inhalers, lozenges, or nasal sprays to help you quit tobacco is called nicotine replacement therapy (NRT). Ask your doctor, pharmacist, or Health Coach if nicotine gum, the patch, or some other kind of NRT is right for you. These medicines can cause side effects in some people. These medicines are not right for: People who have had a heart attack in the last four weeks. People who have high blood pressure not controlled by medication. Other health conditions also need to be considered before beginning NRT, so be sure to talk to someone first. It is important that you talk to your doctor, pharmacist, or Health Coach before using nicotine replacement therapy or taking any medicines to help you quit tobacco. Read the instructions that come with the NRT. Talk to your doctor or pharmacist if you have any questions. Be patient. Using NRT the right way can take some getting used to. Follow the instructions and give it some time. Don t mix tobacco and NRT. Having one or two cigarettes while you use the gum, patch, nasal spray, inhaler, or lozenge is not dangerous, but your goal is to quit smoking for good. Use NRT only when you are ready to stop smoking. If you do slip up and smoke a cigarette or two, don t give up on NRT. Keep trying. Take enough medicine. Use the full amount of NRT in the instructions. Don t skip or forget to use NRT after you first stop smoking. Slowly use less and less medicine. Don t stop completely until you re ready. You can set up a schedule with your doctor, pharmacist, or other healthcare provider. Wait 30 minutes after using the gum, lozenge, or inhaler before you eat or drink: - Coffee - Soda - Tomatoes, tomato sauce, or tomato juice - Oranges or orange juice - Lemons or lemonade - Grapefruit or grapefruit juice These acidic foods and drinks can keep nicotine gums and inhalers from working. Keep some of the medicine with you after you stop using it. This way you ll be ready if you have a craving. Health Dialog Services Corporation All rights reserved.

22 Nicotine Replacement Therapy Handout What you should know about Nicotine and NRT (nicotine patches, gum, inhalers, lozenges, and nasal sprays) Nicotine gum, patches, inhalers, sprays, and lozenges are called nicotine replacement therapy (NRT). That s because they take the place of nicotine from cigarettes. NRT can help with withdrawal and lessen your urge to smoke. You need a prescription to buy the inhaler and nasal spray. But you can buy nicotine gum, nicotine patches, and nicotine lozenges over-the-counter (OTC) without a prescription. One nicotine patch can contain 21 mg of nicotine or less. A pack of cigarettes can contain up to 45 mg of nicotine.* The nicotine in cigarettes and NRT is the same, but the speed that nicotine enters your body is different. A cigarette sends nicotine to the brain quickly and in high doses. Nicotine gum, patches, and lozenges send nicotine more slowly and in smaller amounts. This helps to reduce withdrawal and cravings while quitting. This helps train the brain to live with less and less nicotine, and then eventually with none. Nicotine gum, patches, and lozenges are proven to reduce withdrawal symptoms and cravings while quitting. The patch and nicotine gum are not more addictive than cigarettes. Nicotine replacement products do not increase the risk of cancer and heart disease. More than 20 years of research shows that NRT does not increase the risk of cancer or heart disease. More than 110 studies have shown NRT to be safe, even in people with ongoing health conditions, such as diabetes, high blood pressure, lung disease, and heart disease. Health Dialog Services Corporation All rights reserved. *Based on a pack of 20 regular cigarettes. Source: The Massachusetts Tobacco Control Program, Massachusetts Department of Public Health Change in Nicotine Yields Report.

23 Health Dialog Patient Handout Health Dialog s Living Tobacco Free Smoking Cessation Program Have you thought about quitting smoking, but struggled to stay smoke free? Studies have shown that a combination of counseling and medication can double your chances of success. You re taking the right steps Health Dialog s Living Tobacco Free Smoking Cessation program can help you reach your goal. Our telephonic health coaching program provides personalized support from expert Health Coaches to meet your needs and help you quit smoking for good. Health Dialog has helped thousands of people just like you quit smoking. Our program: Licensed health professionals who will work one-on-one with you to develop a personalized quit plan Our program typically consists of 4 6 calls with a Health Coach Not everyone is alike our Health Coaches are here if you need additional support Your personalized quit plan includes techniques to help you overcome barriers and stay confident and motivated to quit Do you crave cigarettes when you are under stress? Do you reach for a cigarette after every meal? Do you light up when you drive? Our Health Coaches help you identify your craving triggers and develop techniques for managing temptations. Making it easy for you to quit; Our coaches are available 24x7, 365 days a year Award winning toolkit and other educational materials Enrollment Cost: $199 Call to confirm enrollment with the code and phone number on the voucher provided to you by Rite Aid: RA4546

24 Understanding the Potential Benefits of Quitting If you re thinking about quitting smoking, that s great. It can be one of the best things you can do for yourself. Take a look below to find out how you may benefit in the short and long term from quitting smoking and staying quit. Then find out what steps you can take to get started. Potential benefits to your health Did you know that studies show that even if you re a long-term smoker, you may still benefit from quitting? Take a look at the potential health benefits you may experience over time. 24 HOURS Blood pressure and pulse rate may drop 2-12 WEEKS Circulation may improve and lung function can increase 1 YEAR Excess risk of coronary heart disease is half that of a smoker s 10+ YEARS The risk of lung cancer death is half that of a smoker s Here are a few more things you may look forward to: Your breath, hair, and clothes won t smell like smoke. You may experience an improved sense of taste and smell. You may experience a sense of control now that you re not dependent on cigarettes. Potential benefits of spending less time smoking You may not notice how much time you spend smoking cigarettes from day to day, but over time, minutes can become hours and the hours can become days. Based on an average smoking time of 5 minutes per cigarette, here s how much time you might gain. cigarettes smoked per day average minutes per cigarette minutes gained per day Find the time As a pack-a-day smoker, in just one year of not smoking, you could free up 25 full days to do anything you please. Find out more about a plan to quit smoking and a prescription treatment option at riteaid.com/quit.

25 Understanding the Potential Benefits of Quitting Potential benefits to your savings Here s another great reason to stop buying cigarettes. You ll save money. And you may be surprised at how much the savings can be. Use the chart below to see how much you may save based on the amount you smoke: Calculate your weekly savings Packs purchased per week: $ Cost per pack: $ Money you may save each week: The savings can add up Over time, you may be able to save a lot of money by not buying cigarettes. As a pack-a-day smoker, by not buying cigarettes you may save: $4.50/pack 4 weeks 12 weeks 1 year $5.50/pack 4 weeks 12 weeks 1 year 1 pack/day $126 $378 $1,642 1 pack/day $154 $462 $2,007 2 packs/day $252 $756 $3,285 2 packs/day $308 $924 $4,015 $6.50/pack 4 weeks 12 weeks 1 year $7.00/pack 4 weeks 12 weeks 1 year 1 pack/day $182 $546 $2,373 1 pack/day $196 $588 $2,555 2 packs/day $364 $1,092 $4,745 2 packs/day $392 $1,176 $5,110 As a pack-a-day smoker,* by not buying cigarettes you may save enough to buy: A portable DVD player (worth over $250) in just 1.5 months A flat-screen TV (worth $750) in only 4.5 months A 4-day cruise for 2 people (worth over $1,500) in 9 months Take the first steps toward quitting smoking Once you make the decision to quit smoking, there are 3 steps you can take to get started: Speak to your doctor about treatment. Your doctor knows your medical history. He or she can suggest the right treatment for you. Set a quit date. Pick an actual date to stop smoking. Let your closest friends and family know you re quitting. It may help you stick to your goal. Enroll in a quit-smoking support plan. A good support plan offers expert advice and support, personalized to meet your needs. It can also teach you things like how to recognize a nd deal with situations that may tempt you to smoke. Or how to build a support network. So when you re faced with an urge you ll be better prepared for it. Find out more about a plan to quit smoking and a prescription treatment option at riteaid.com/quit. *Based on the national average of about $5.51/pack of cigarettes.