Facts About Smoking Tobacco:
- Single most preventable cause of death in U.S.
- 30% of cancer deaths are linked to smoking.
- Cigarette smoke contains thousands of chemical agents, including over 60 carcinogens.
- Second hand smoke is the nation’s #1 airborne carcinogen.
- The younger a smoker becomes addicted, the more difficult it is to quit.
- Cigarette smokers are significantly more likely to use other illicit drugs.
- Almost 80% of adult smokers started smoking before age 18.
- The direct medical costs of tobacco use in the U.S. exceed 75 billion dollars per year.
- Tobacco companies spend $22 million per day advertising to entice people to smoke.
Health Effects of Smoking:
- Increased risk for cancer of the lungs, mouth, esophagus, stomach, kidney, bladder, and cervix
- Increased risk for cardiovascular diseases (e.g., high blood pressure, stroke and circulatory problems)
- Increased risk for chronic obstructive lung diseases (e.g., emphysema and bronchitis)
- Increased risk for pregnancy complications (e.g., miscarriage, premature birth, and low birth weight)
- Increased respiratory problems among children of smokers (e.g., asthma)
- Significantly decreased sense of smell
What is MY Risk as a Smoker?
Take an online quiz and find out. Go to: http://cancercontrol.cancer.gov/tcrb/smokersrisk/
Why Smoking is Addictive:
When smoke is inhaled from a cigarette, chemicals are absorbed into the blood and reach the brain in less than 10 seconds. One of the active drugs contained in cigarette smoke is nicotine, a stimulant that activates the brain’s reward system. When nicotine reaches the brain, it induces feelings of pleasure and increases mental alertness. Nicotine also constricts blood flow to the heart, thereby increasing blood pressure and heart rate. Once people become addicted to nicotine, they will experience withdrawal symptom when they stop smoking. The most common withdrawal symptoms include: feelings of anger, anxiety, and depression, problems concentrating, increased appetite, and cravings for nicotine.
Reasons to Quit Smoking
- Non-smoking women increase their chances of having a healthy baby.
- Non-smokers decrease their chances of having a heart attack, stroke, or cancer.
- Children living in non-smoking households are healthier (e.g., decreased risk of SIDS).
- Smoking stains teeth and fingers and causes premature wrinkles.
- Money used to buy cigarettes can be used for other things.
Questions to Think About in Preparing to Quit:
- Why do you want to quit?
- If you tried to quit before, what helped and what didn’t?
- What will be the most difficult situation for you after you quit? How will you handle it?
- Who can support you?
- What pleasures do you get from smoking? What things can you enjoy if you quit?
How You Might Quit Smoking*
Prepare in advance
- Set a date to quit (not during a high-stress time in your life).
- Change to a non-smoking environment (i.e. get rid of cigarettes/ashtrays at home & work).
- Know why you smoke (e.g., to calm down, when hungry or angry).
- Review the successes and failures of previous attempts to quit.
- Plan to quit completely.
Get Support
- Share your plan to quit with people around you and ask for their support.
- Seek advice and support from a health care professional.
- Get into counseling or join a support group.
Learn Skills and Behaviors
- Distract yourself from cravings by finding something else to do.
- Make changes to your daily routine (without overhauling your whole life at once).
- Identify ways to manage stress (e.g., exercise, reading).
- Reward yourself (i.e. plan something pleasurable or fun each day).
- Drink plenty of fluids.
Use Medication Correctly
- Ask your physician about medications that may help you control your urge to smoke.
- Five medications approved by the FDA will double your chances of successfully quitting.
- Bupropion SR (prescription only)
- Nicotine gum (over the counter)
- Nicotine inhaler (prescription only)
- Nicotine nasal spray (prescription only)
- Nicotine patch (over the counter & prescription)
- Medications are not for everyone, so work with your health care provider to determine if medications are appropriate for you.
Prepare for Setbacks
- Most people relapse within the first 3 months of quitting, so expect to “lapse”.
- It typically takes 3 attempts at quitting before long term abstinence is achieved.
- Avoid situations that are likely to increase your urge to relapse.
- Drinking alcohol.
- Being around other smokers.
- Be aware of the negative consequences associated with quitting
- Weight gain
- Depression and mood changes
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