Smoke-Free Living

1. Smoke-Free Living Are You Ready?

2. Are You Ready to Go Smoke-Free? • Many people are surprised how good they feel when they go smoke-free • They feel in charge • They’ve won a big victory • They look and feel better • They feel good about themselves for being able to quit • They have more energy • Their skin looks healthier • They can taste and smell better

3. Making the Decision • This can be a difficult step. You’re likely to have mixed feelings about quitting. • Allow yourself to work through these feelings. They’re only natural. • If you’re not ready now, leave it open as a possibility for a later date.

4. Why Do You Want to Quit? • For your health? • For your loved ones? • To save money? • To have a more active life? • To be a role model for your children or grandchildren? • To lower your risk for disease? • To live longer?

5. Some Other Good Reasons to Quit • Within 20 minutes, your heart rate and blood pressure begin to drop • Within 12 hours, the carbon monoxide level in your blood drops to normal • Within 3 months, your circulation and lung function improves • Within 9 months, you will cough less and breathe easier

6. Some Other Good Reasons to Quit • Within 1 year, your risk of coronary heart disease is cut in half • After 5 years, your risk of cancer of the mouth, throat, esophagus, and bladder are cut in half • After 10 years, you are half as likely to die from lung cancer, and your risk of larynx or pancreatic cancer decreases • After 15 years, your risk of coronary heart disease is the same as a non-smoker’s

7. Taking the First Steps • Write down your reasons for quitting and keep this list to refer back to as you go through the quitting process • Write down—on the same piece of paper—ways that you can fight the urge to smoke, such as: • Picking up a carrot, apple slices, a piece of gum • Start a household chore to keep your hands busy • Go for a walk to take your mind off of your craving

8. Ready to S-T-A-R-T? Use S-T-A-R-T to get you going • Set a quit date • Tell family, friends, and coworkers of your plan to quit • Anticipate and plan for the challenges you’ll face while quitting • Remove cigarettes and other tobacco products from your home, vehicle, and work • Talk to your healthcare provider about getting help to quit

9. Setting a Quit Date • When you’re ready, set a quit date. • This is an important first step. • Decide if you’re ready in a week, a month, or three months from now.

10. Tell Others • Tell family, friends, and coworkers of your plan to quit. • Also, share your quit date with them. This will make it more concrete.

11. Plan for Challenges • Since nicotine is an addictive substance, you may have cravings and other challenges • Be prepared. Make an action plan so that you are prepared for any obstacles or challenges you may face

12. Remove Tobacco from YourLife • Remember to remove tobacco and anything related to it from your life • Locate all your stashes and throw any tobacco products, lighters, etc., away • Remove tobacco from your car — get it cleaned if it smells of tobacco (This gives you the incentive to stay smoke-free to keep it clean smelling.)

13. Get Help • Talk to the tobacco cessation program available through your work, or speak with your physician • They can give you information on what strategies may be best for you • The added informationand expertise can get you off on the right foot

14. Your Triggers • Know what triggers you to smoke • Be aware of situations where having a cigarette seems like the thing to do • This can help you anticipate when you’ll need to use somestrategies to stay smoke-free

15. What Makes You Want to Smoke? • Finishing a meal • Watching TV • Seeing someone else smoke • Driving • Playing cards • Cooling off after a fight • Feeling stressed • Feeling down • Talking on the phone • Drinking liquor • Being with other smokers • Drinking coffee • Taking a break at work

16. Victory Over Challenges • Some ways to be victorious when you face challenges (cravings and triggers) include: • Healthier alternatives to grabbing a cigarette • Try cut fruits and vegetables (carrots, apple, celery), chewing gum, etc. • Alternative stress relievers • Deep breathing, visualize a favorite location (for example, a beach where you recently vacationed), take a walk, meditate

17. Victory Over Challenges • Changing your thought patterns Have a positive and affirming phrase that can help you through the challenges, such as • I’m strong and getting healthy. • I’m willing to change and grow. • I’m now the new me. • Giving yourself a reminder Keep a reminder (a list of reasons, a picture of a loved one, etc.) to look at when you’re experiencing challenges

18. Victory Over Challenges • Getting a change of scenery Leave the situation that is challenging youto give yourself time to breath and relax • Find new activities that divert your attention • Biking • Running • Swimming • Painting • Knitting • Crafts • Some other new hobby

19. The Day Has Come • Hooray! The day has come—it’s your first day of being smoke-free! • Remind your family, friends, and coworkers • Make sure you have strong support • Have back-up plans for any cravings you experience • Find a way to reward yourself for taking the first step (and ways to reward yourself along the way as you continue your smoke-free journey)

20. Help with the Process • FOH Smoking Cessation Programs • www.foh.hhs.gov/Quit • HHS, NIH, and USA.gov partnership • Smokefree.gov