Transcript Tobacco Free and Healthy!

Thinking of
Quitting
Presented by:
Kathy Larson, B.S.
Certified Wellness, Fitness
Coach, & Personal Trainer
Stages of Change
Pre-contemplation
 Contemplation
 Preparation
 Action
 Maintenance and Relapse Prevention

Pre-Contemplation
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the individual does not even consider
changing.
sense of loss despite the perceived
gain
individual would assess barriers
(time, expense, hassle, fear, “I know I
need to, but…”) as well as the
benefits of change.
Contemplation
•
the individual is ambivalent about
changing
• feel a sense of loss despite the perceived
gain
• individuals assess barriers as well as the
benefits of change.
Preparation
•
prepare to make a specific change
• experiment with small changes as their
determination to change increases
• For example, switching to a different brand
of cigarettes or decreasing their amount of
cigarettes smoked signals that they have
decided a change is needed.
Action
•
•
individuals begin to make the change
any action taken is a great step because it
demonstrates the desire for lifestyle
change.
Maintenance and Relapse
Prevention
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Maintenance and relapse prevention
involve incorporating the new
behavior “over the long haul”.
Discouragement over occasional
slips can halt the change process
and result in the individual giving up.
Many individuals find themselves
“recycling” through the stages of
change several times before the
change becomes truly established.
What Stage are you in??
Are we ready…
to move to the next Stage??
Why should I quit smoking??
 Leading cause of preventable death in America
• 20-25 years off life expectancy
• Male smokers age 40-55 are 3 times more likely to
have a heart attack as nonsmokers of the same age
• Children of smokers are more likely to become
addicted to tobacco
• Cigarette smoke contains more than 4,000
chemicals
• 43 cause cancer
• Within 20 minutes of quitting, blood pressure and
pulse rate return to normal
Why should I quit smoking??
Smoking increases your risk of:
•
Oral Cancer
•
Cancer of the larynx, esophagus and lung
•
Mucus Cells/Plugs, Cilia Damage, Ruptured air sacs and
capillaries
– Cilia in our lungs become paralyzed by the heat and smoke
•
Increased Cholesterol
•
Air Sac Damage
– Lose their elasticity due to the heat and chemicals and can lead to
emphysema.
What are some advantages?
Decreased risk of cancer, heart disease,
and COPD
 More energy
 Whiter teeth
 Fresher breath and fresher smelling
clothes and hair
 Fewer wrinkles and healthier-looking skin
 A clearer voice
 Control over addiction – both physically
and psychologically

What is stopping me??
I am afraid I will gain weight
 The withdrawal symptoms aren’t worth it
 I live with other smokers who do not plan on
quitting
 I don’t see a reason to stop now – the
damage is already done

“I think I am ready to start!!”
What steps can I take to begin this process??
Preparing to Quit
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WAIT 5 MINUTES
• It may allow the urge to subside on its own.
• Getting distracted may allow you to put off having tobacco for 15
or 20 minutes.
•
CIGARETTE BUTT JAR
• Begin collecting these in a jar
• Pay attention to the effects they have on the jar and the air
around them. How does it look? How do they smell?
•
SWITCH BRANDS
• Preferably to a less expensive one
• This may help slow down tobacco intake
Healthy Eating:
Avoid weight gain and improve
health
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Drink 6-8 glasses of water a day
Keep vegetables handy for when you want a
cigarette – just don’t light that carrot
Try healthy snacks: sugarless candy or gum, fruit
juices without sugar, celery, melba toast, mineral
water with lemon or lime, chopped ice, licorice
Cut back on fats, oils, sweets, butter, soft drinks,
sweet desserts
2-3 servings of milk, yogurt and cheese group
2-3 servings of meat, beans, eggs, and nut group
6-11 servings of bread, cereal pasta group
When An Urge Comes On
•
Deep breathing exercises
• Visualize – imagine the most negative
consequence of smoking – keep this up until the
urge passes
• Leave the scene of an urge if possible for a few
minutes
Remember: A Cigarette Will Not Solve A Stressful
Situation
Resolve the argument or problem without one and
and you will realize that you did not need a
cigarette at all.
Attitude Adjustment
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Many smokers/chewers fear that even years after quitting they
will still want tobacco.
You can quit smoking/chewing and never “miss” it!
To get there, however, requires an attitude adjustment.
Become someone who can turn down a cigarette because they
are unappealing to you.
We will work on this over the next few weeks!
When you think of a cigarette – close your eyes and
repeat the following list or come up with your own
positive reinforcement!
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I am really glad I quit smoking/chewing
I do not like cigarettes/chew
My urges will go away
Tobacco tastes terrible
I will not be a slave to tobacco
Friendly Support
•
Tell your family what you are doing
• Many people hesitate to tell family AGAIN that they
are quitting. Reconsider – they can be vital in helping
you quit and keeping you off tobacco
•
Let them know what you are doing and why
• They might become a great support network
•
Invite them along in “distraction” activities such
as an after dinner walk
•
Let them know that you may be a bit edgy – it
will go away
Reward Yourself
Quitting brings great rewards by itself! What
things are you appreciating?
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Extra money?
Fresh smelling clothes and home?
Better tasting food?
Breathing easier?
More energy and better sleep?
You’ve worked hard for these benefits, consider
giving yourself something to celebrate your
success!
– Would you like a massage or new book?
– Perhaps you could start saving for a vacation.
Avoiding Weight Gain

Physical activity and a good diet will be
vital in avoiding weight gain.

Increase physical activity and improve
your eating habits BEFORE you quit
using tobacco so your body can adjust
to the changes.
The Healthy Meal Deal
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Gradually improve eating habits. Changing too quickly can add to stress.
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Eat a variety of foods from each food group in the Food Guide Pyramid
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Eat plenty of grain products, vegetables and fruits
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Choose lean and lowfat foods and low-calorie beverages
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Choose lowfat dairy products, lean meats, fish, poultry, and dry beans.
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Drink plenty of water
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Avoid refined sugar (like pastries, candy or cookies)
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Get lots of vitamins through vegetables
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Eat smart snacks (berries, lowfat yogurt, popcorn, wheat crackers
What Medication/Nicotine
Replacement Therapy is
available??
Nicotine Patches – 21, 14, 7 mg
 Nicotine Gum – 2/4 mg
 Nicotine Lozenges – 2/4 mg
 Nicotrol Inhaler
 Zyban
 Chantix
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