2. Statistics
40% of men and 27% of women are
smokers
Average 18 cigarettes a day –
addiction /chain smokers.
Smoking causes 80% of all drug
related deaths
3. The Facts
Smoking:
Is addictive – more than heroine or cocaine
Makes your clothes, hair and breath smell
Turns your teeth and fingers yellow
Increases risk of stroke and heart attack
Increases risk of developing diabetes
Is the most common cause of lung, throat and
mouth cancer
4. Why Do Young People
Start Smoking?
Think of Some
Reasons
5. Some Reasons:
Young people are attracted to the image:
Because their friends and family are
smokers
Cultural Influences
13. By Survey - Top excuses by
smokers
Top excuses for not quitting smoking“
1) Quitting smoking would be detrimental to my health by halting my
exercise program...I WALK to the store to buy my cigarettes
2) Any wimp can quit smoking, but it takes a man to face cancer.
3) The car CAME with ashtrays for a REASON!!
4) I smoke to help digest dinner and if I didn't smoke, I would keep
eating until I EXPLODE!!
5) It's a family tradition.
6) Who likes white teeth??
7) It's a great people repellent.
16. But wait……Think
20 minutes after quitting:
Your heart rate drops
12 hours after quitting:
Carbon monoxide levels in your blood drop to
normal
Ready to quit – follow these steps
1. Get ready
2. Get support
3. Learn new skills and behaviors
4. Get medication – if recommended by your
doctor – and use it correctly
5. Be prepared for cravings and withdrawal
symptoms
17. Steps to quitting
Step 1: Get Ready
Set a quit date
Get rid of all cigarettes and ashtrays at home,
work, and in your car
Keep a diary of when and why you smoke
Tell friends and family you’re going to stop
18. Steps to Quitting
Step 2: Get Support
Your chances of success increase if
you have a support network
Ask friends, family, and coworkers for
their support in helping you quit
Ask others not to smoke around you or
leave cigarettes out in the open
19. Steps to quitting
Step 2: Get Support
Talk to your family physician about
tobacco’s effects on the body,
choosing a quit plan, and dealing with
withdrawal
Get individual, group, or telephone
counseling
20. Steps to quitting
Step 3: Learn New Skills & Behaviors
Distract yourself from urges to smoke
–Talk to someone
–Go for a walk
–Get busy with a task
–Go somewhere you’re not allowed to
smoke
21. Steps to quitting
Step 3: Learn New Skills
& Behaviors
Change your routine
–Take a different route to work
–Drink tea instead of coffee
–Eat breakfast in a different place
22. Steps to quitting
Step 3: Learn New Skills
& Behaviors
Reduce stress – take a hot bath,
exercise, or read a book
Plan something enjoyable to do every
day
Drink a lot of water and other fluids
23. Steps to quitting
Step 4: Get Medication
Your family physician may recommend one
of these to help you quit:
– Bupropion SR
– Nicotine gum
– Nicotine inhaler
– Nicotine nasal spray
– Nicotine patch
– Varenicline
24. Steps to quitting
Step 5: Avoid Relapse
Most relapses occur within the first
three months
Avoid drinking alcohol – drinking
lowers your chances of success
Avoid being around other smokers –
can make you want to smoke
25. Steps to quitting
Step 5: Avoid Relapse
Expect a small weight gain
(usually less than 10 pounds)
Eat a healthy diet
Stay active
Look for ways to improve your mood
other than smoking
27. Managing withdrawal
Symptoms
Most intense during the first three to
seven days
May continue for several weeks but
will get less severe
Triggers or cues associated with
smoking can cause cravings
28. Managing withdrawal
Exercise
Reduce or avoid caffeine or other stimulants
Relax before going to bed
Make your bedroom quiet
Keep a bedtime routine
Drink plenty of water
Use cough drops to relieve
throat irritation
29. Managing withdrawal
If you’re having trouble concentrating
Adjust your schedule to a lighter
workload
Lower your expectations on the
amount of work you can do
Understand the amount of energy and
time it takes to stop smoking
30. Managing withdrawal
If your appetite has increased
Eat healthy snacks
Don’t delay regular meals
Drink more water
Exercise regularly
31. Managing withdrawal
If you crave a cigarette
Wait out the craving (usually less than
five minutes)
Try deep breathing
Use distractions
Call someone in your support network
Chew gum
Brush your teeth
32. Renew your dedication
Reward yourself for resisting urges to
smoke
Review your reasons for stopping
Remind yourself often how well you’re
doing
33. You can do it!
Tobacco addiction is a chronic disease –
seek advice, support, and care from your
family physician to increase your chance of
success
Quitting smoking can reduce illness, prevent
death, and increase your quality
of life
Quitting can be difficult – remember to ask
for help
You can do it!
