Quitting TobaccoQuitting Tobacco“Quitting is hard, not quitting is harder”“Quitting is hard, not quitting is harder”

Q. Why quitting is hard ?Q. Why quitting is hard ? Ans: due to Ans: due to nicotine.nicotine.NICOTINE:NICOTINE:

It is highly addictive –It is highly addictive –as addictive as heroin as addictive as heroin and cocaineand cocaine

The body becomes physically and The body becomes physically and psychologically dependent on nicotine.psychologically dependent on nicotine.

Nicotine produces pleasurable feelings that Nicotine produces pleasurable feelings that make the smoker want to smoke more.make the smoker want to smoke more.

As the nervous system adapts to a level of As the nervous system adapts to a level of nicotine, the smoker to maintain this level and in nicotine, the smoker to maintain this level and in the body.the body.

FACT SHEET BY FACT SHEET BY GLOBAL YOUTH GLOBAL YOUTH TOBACCO SURVEY IN TOBACCO SURVEY IN SEA REGIONSEA REGIONalmost 7 in 10 current smokers almost 7 in 10 current smokers want to stop smoking.want to stop smoking.

Steps in Quitting Steps in Quitting for abrupt stopping ”cold for abrupt stopping ”cold turkey” methodturkey” method

I.I. Develop faith and will powerDevelop faith and will power . .

- - there is no magic bullet or pill for quittingthere is no magic bullet or pill for quitting remember:remember: -quitting is possible.-quitting is possible.

-it requires will power ,faith in quitting for better health of your own -it requires will power ,faith in quitting for better health of your own and for others.and for others.

.. -be strong and confident.-be strong and confident.

Steps in QuittingSteps in Quitting

2.2. Know about withdrawal symptomsKnow about withdrawal symptoms..

--withdrawal from nicotine has two parts:withdrawal from nicotine has two parts:

a.the physical a.the physical

b.the psychologicalb.the psychological

To reduce physical symptoms / dependency is not To reduce physical symptoms / dependency is not hard.hard.

*(nicotine replacements are also available, *(nicotine replacements are also available,

but will power should be enough to overcome this)but will power should be enough to overcome this)

..

The bigger part is the The bigger part is the psychological part of quittingpsychological part of quittinga.a. If you have been using tobacco for any length If you have been using tobacco for any length

of time ,it has become linked with many of your of time ,it has become linked with many of your activities – watching TV ;attending sports activities – watching TV ;attending sports events, fishing, drinking tea, driving.events, fishing, drinking tea, driving.

b.b. If will take time to “un link” smoking from these If will take time to “un link” smoking from these activities ,so try to stop this activities for a activities ,so try to stop this activities for a certain period like one or two months.certain period like one or two months.

c. Use oral substituents like gums,candy,etcc. Use oral substituents like gums,candy,etc

3. Get rid of all cigarettes, lighter, 3. Get rid of all cigarettes, lighter, ashtrays and any other items ashtrays and any other items related to smokingrelated to smoking

4.Keep active –4.Keep active –

(try walking ,exercising ,doing hobbies)(try walking ,exercising ,doing hobbies)

5.Avoid situations where the urgue to smoke is 5.Avoid situations where the urgue to smoke is strong.strong.

6.If you feel like smoking ,try to take deep breaths. 6.If you feel like smoking ,try to take deep breaths. And imagine your lungs being filled with clean, And imagine your lungs being filled with clean, fresh air.fresh air.

7.Believe7.Believe Believe that you could get a tobacco Believe that you could get a tobacco

related disease if you keep on related disease if you keep on smoking ,this worries yousmoking ,this worries you

Believe that you can make an honest Believe that you can make an honest attempt at quitting.attempt at quitting.

Believe that the benefits of quitting Believe that the benefits of quitting outweigh the benefits of continuing outweigh the benefits of continuing tobacco.tobacco.

*If you cannot quit abruptly*If you cannot quit abruptly. . start bystart by setting a quit datesetting a quit date

On your Quit Date follow these suggestions:-On your Quit Date follow these suggestions:- Tells your friends and family about your Quit date.Tells your friends and family about your Quit date. Don’t smoke.Don’t smoke. Get rid of all cigarettes ,lighter ,ashtrays and other items related to Get rid of all cigarettes ,lighter ,ashtrays and other items related to

smoking.smoking. Keep active-try walking ,exercise or doing other hobbies.Keep active-try walking ,exercise or doing other hobbies. Avoid situations where the urge to smoke is high.Avoid situations where the urge to smoke is high. Avoid alcohol.Avoid alcohol. Use the 4 ‘A’sUse the 4 ‘A’s AvoidAvoid AlterAlter AlternativesAlternatives Activities to deal with tough situationsActivities to deal with tough situations

Which of the following is Which of the following is true about you quit a day?true about you quit a day?

a.a. Tell your friends about it.Tell your friends about it.b.b. Smoking is done throughout the daySmoking is done throughout the dayc.c. Only buy cigarette ,do not smokeOnly buy cigarette ,do not smoke

Benefits of Quitting Tobacco Benefits of Quitting Tobacco over timeover time

# # 20 minutes after Quitting20 minutes after Quitting::

-Blood pressure drops to level close to that -Blood pressure drops to level close to that before the last cigarette.before the last cigarette.

-the temp of hands and feet increase to normal.-the temp of hands and feet increase to normal.

# # 8 hours after quitting:8 hours after quitting: -carbon monoxide level in blood falls to normal-carbon monoxide level in blood falls to normal

# 24 hours after quitting:# 24 hours after quitting: -circulation improves -circulation improves -lung function -lung function increases up to 30%increases up to 30%

# 2 weeks -3months after quitting:# 2 weeks -3months after quitting: -coughing ,fatigue, sinus congestion, shortens of -coughing ,fatigue, sinus congestion, shortens of

breathe decreases.breathe decreases.

-Cilia regain normal function in lungs , Increasing -Cilia regain normal function in lungs , Increasing the ability to handle mucous , clean the lungs, the ability to handle mucous , clean the lungs, and reduce infection.and reduce infection.

#1 year after quitting:#1 year after quitting:-the excess risk of coronary heart -the excess risk of coronary heart disease is lowdisease is low

# 5 years after quitting:# 5 years after quitting:-your stroke risk is reduced to that of a non -your stroke risk is reduced to that of a non

smokersmoker . .

# 15 years after quitting# 15 years after quitting-the risk of coronary heart disease is that of a -the risk of coronary heart disease is that of a

non smokernon smoker

Always remember, ”Always remember, ”not smoking is the not smoking is the fashionfashion””

““non-tobacco –user is what is in fashion!”non-tobacco –user is what is in fashion!” Facts:Facts: The no. of people who do not often use tobacco products is The no. of people who do not often use tobacco products is

much higher compared to the number of people who do.much higher compared to the number of people who do.• Most people understand that using tobacco is an invitation to Most people understand that using tobacco is an invitation to

various fatal health disorders and so choose to stay away various fatal health disorders and so choose to stay away from it.from it.

• In SEAIn SEA -out of 100 adults-out of 100 adults 44 smoke tobacco and 56 do not44 smoke tobacco and 56 do not -out of 100 adult females-out of 100 adult females 3 smoke tobacco and97 do not3 smoke tobacco and97 do not -out of 100students(13-15 year old)-out of 100students(13-15 year old) 5 smoke and 95 do not5 smoke and 95 do not 13 use tobacco products and 87 do not13 use tobacco products and 87 do not

Thank you for your Thank you for your patience!!!patience!!!

ANY QUESTION????ANY QUESTION????