smart move! a stop smoking guide

The American Cancer Societyis the nationwide community-based

voluntary health organizationdedicated to eliminating cancer

as a major health problem by preventingcancer, saving lives and diminishing

suffering from cancer, through research,education, advocacy, and service .

~ AMERICANt>CMICER! SOCIETY®

For more information, call toll free1-800-ACS-2345or on the Internet

http://www.cancer.org

The American Cancer Society's materials and programs aresupported by public contributions . No endorsement of any productor service is implied or intended by publishing this informaGon .

98-9QOM-Rtv. 8/89-No. 2515-LE •1988, American Cancer Society, Inc.

~ AMERICANF C/aNCERSOCIETY®

tVnVACDW~

• O1tV~

http://legacy.library.ucsf.edu/tid/tmf66c00/pdf

Smart Motir is based on research funded by the

GETTING READY∎ Do you have what it takes to

stop smoking?∎ Don't wait until it's too iatei∎ The good news about stopping∎ Your reasons for stopping

'I always Nrought it would be impassibk tostop. Anyom can do it ry they set their mind tou--apositive attituda is iteeportaatt.,>

Yvette J.former I ti4-pack-a-day smoker

National Cancerlnsriture


GETT/NG READY

Do You Have What It Takes ToStop Smoking?

There is no magic cure that can help you stop .Take this short quiz to find out if you have whatit takes.

1. Do you want to stopsmoking? ~ yes ~ no

2. Are you willing to makesome changes in yourdaily routine? El yes 0 no

3. Are you willing to put upwith some uneasy momentsafter stopping? 0 yes El no

If you can answer yes to all three questions, youcan stop smoking .

Read this guide. It can help make it easier foryou to stop by:

∎ teaching you about your smoking∎ helping you to plan how to stop∎ letting you know what to expect after

stopping.

Smart Move contains the advice of some othersmokers who have stopped smoking . Join themand the millions of others who have given upcigarettes!

"It's not hard to stop smoking. I had such a dreadof stopping. I'd tell myself, I'm nervous, I have alot of pressures, I'm not up to thfc' Itjust seemedso or erwhetming to tackle But once I tried f4 itwas not what I had built it up to be in my mind"

Peggy M.former 111a-pack-a-day smoker

"Don't rely on gimmicks. It is a hard thing todo, but once you make up your mind, you'll havethe willpower."

Richard Engformer pack-a-day smoker

"The most important thing is to really make thecommitment and decision to stop-no programcan benefu you until the decision to stop is made"

Norm C.former 21h-pack-a-day smoker

NOV~OO~Q)N


csrnwsm ar

Don't Wait Until It's Too LateSure, you know smoking is bad for your

health . But no one ever thinks, "Smoking willreally hurt me." If you smoke, the odds areagainst you. Think about these facts:

∎ Cigarette smoke contains about 4,000chemicals. Many are poison. More than 40 ofthem cause cancer.

∎ Your chances of getting lung cancer are 10times greater than a nonsmoker.

∎ You are twice as likely to have a heart attackas a nonsmoker.

∎ Cigarette smoking is strongly linked withemphysema and chronic bronchitis .

∎ Pregnant women who smoke are more likelyto have low birth weight babies or stillbornbabies.

∎ Cigarette smoke is harmful to all who inhaleit, including nonsmokers .

∎ Your children are twice as likely to besmokers when they grow up .

I Never Thought It WouldHappen To Me"lVfy greatest regret is that I did not stop smokingearGer, not necessarily for me, but for my famiEy.I'm at a point in my life where my husband and Icould do so many things, but we can't do thembecause I'm so disabled"

Ruth B. Age 57-EmphysemaSmoked I~i packs a day for 40 years

"1W always worried about getting lung cancerthe possibility of a heart attack never entered mymind"

Joe F. Age 38-Heart AttackSmoked 3 packs a day for 20 years

"I've probably thrown away 15 years of my 6fefor the privilege of smoking.'•

Bob S. Age 54-LUng CancerSmoked 1~fi packs a day for 40 years

"Now that I have the time to do the things I'vealways wanted to do, I'm not so sure I m going tohave the time anymotti:"

George K Age 63-Caneer of the LarynxSmoked one pack a day for 45 years


GETrING READY

The Good News About StoppingHave you ever said, "Why bother stopping?

The damage is already done." Wrong! Yourbody begins to repair itself as soon as you stopsmoking .

∎ Within a few days mucus in your airwaysbreaks up and clears out of your lungs .

• Within a few weeks circulation improves andyou will be able to smell and taste more

∎ Within a year your risk of lung cancer beginsto decrease .

' My hands aren't yellow anymore The nicotinestain is gone"

Robert Eformer M-pack-a-day smoker

"No more wheezin& coughing and hacking. I sleepbetter."

Jim PPformer 1 ~fi-pack-a-day smoker

"I like to cooh but I couldn't appreciate the tasteof all the foods Now the,/lavors are enhanced"

Rarulon Lformer 2-pack-a-day smoker

"I'm no longer snared by cigarettes anddependent on having an ashtray next to me. "

Dwight W.former 2-pack-a-day smoker


GETT/NG READY

Your Reasons For QuittingYou say you are sick of your hacking cough .

You're tired of the burn holes in your clothes andfurniture. You've had it with the looks ofdisapproval when you light up . You want to stop.

Take the first step. Answer this question :Why do I want to stop smoking?

Write your reasons in the space below. Onceyou have prepared your list, cut it out and carryit with you. Memorize it. Every time you aretempted to smoke, go over your reasons forstopping.

"I went to a party and I was the only smoker."Kristen S.former pack-a-day smoker

`I had di,fficulty breatAing."Maigery Gformer 3-pack-a-day smoker

"Fear. I didn't want to dre I thought about livingwith cancer."

Wi(liam O.former 3-pack-a-day smoker

`It wasn't a good taste any more . It was just ahabit'•

Robert Eformer 2th-pack-a-day smoker


STOPPING∎ Develop a plan∎ Change some habits∎ The bottom line∎ Make a commitment

"You hati+e to make up your mind to stop. Therewere some relapses and some weight gain, butyou can't let those get in your way. Theimportant thing fs to STOP."

Terry C.former 3-pack-a-day smoker


STOPPING

Develop A PlanChange Some Habits

Over tirne, smoking becomes a strong habit .Often, daily events such as finishing a meal,talking on the phone, drinking coffee andchatting with friends trigger your urge to smoke .

Breaking the link between the trigger andyour smoking will help you stop . Think aboutthe times and places you usually smoke. Whatcould you do instead of smoking at those times?Some examples are below :

`7 took walks Chewed on swizel sticks Hung outwith naumokers"

Christine N.forrner 2-pack-a-day smoker

"I changed my morning mutine I drink my coffeestanding up "

Mike Gfonner 2-pack-a-day smoker

7 don't sit at the table after dinner :"Michelle Kformer 1 1h -pack-a-day smoker

The Bottom LineCommit YourselfThere comes a time when you have to say

good-bye to your cigarettes.

∎ Pick a day to stop smoking .∎ Fill out the "Stop Smoking Contract ."∎ Have a family member or friend sign the

contract .THEN∎ Throw away aR your cigarettes, lighters and

ashtrays at home and at work . You will notneed them again .

∎ Be prepared to feel the urge to smoke. Theurge will pass whether or not you smoke . Usethe FOUR Ds to fight the urge :

DELAY

DEEP BREATHING

DRINK WATER

DO SOMETNING ELSE

∎ Keep "mouth toys" handy : lifesavers, gum,straws and carrot sticks can help .

∎ If you've had trouble stopping before, askyour doctor about nicotine chewing gum .

∎ Tell your family and friends that you'vestopped smoking.

∎ Put "NO SMOKING" signs in your car, workarea and house.

∎ Give yourself a treat for stopping . Go to amovie, go out to dinner or buy yourself a gift .


STAYING CLEAN∎ Getting over smoking∎ Coping with stress∎ Focus on the positives∎ Picking yourself back up∎ Some hot tips to help you stay

off cigarettes for good

"Keep smoking if you have the courage to sit infront of your doctor as he tells you have lungcancer. I personally dida't have the courage ."

Rod L.former 3 pack-a-day smoker


STAYING CLEAN

Getting Over SmokingThe nicotine in cigarette smoke is addictive .

This means that, as a smoker, your body hasgotten used to a certain level of nicotine. Afteryou stop smoking, you may feet some body andmood changes. As your body adjusts to theabsence of the nicotine that you used to getfrom cigarettes, you may be :

∎ IRRITABLE : At first, without nicotine, you mayfeel nervous or touchy. Try exercising: it willhelp you feel better .

∎ TIRED: Nicotine is a stimulant, so when youaren't smoking anymore, you may feel tired .

∎ TROUBLE SLEEPING: You may wake up oftenduring the night. Also, you may dream aboutsmoking .

∎ HUNGER: People may think that their urge fora cigarette is really a hunger pang and eat toget rid of it . Often this results in weight gain .Try drinking a glass of cold water instead ofsnacking .

∎ COUGH, DRY MOUTH : Ex-smoker's cough is theway that the body gets rid of the mucusclogging your lungs. Also, when you stopsmoking, your body won't produce as muchmucus, so your mouth may feel dry.

∎ DEPRESSION: Some ex-smokers say that givingup cigarettes is like losing a best friend . Boutsof crying are common . These feelings willpass. Smoking is not the answer .

K . .REMEMtlEft. „_ :

~ You may mnt hava any ogthesf€_fecling_ rzk, •;, a .If you do, don't worry-it"s norma1~ :~ You may nqt feel the samo, at othart who ares;,;;

stopping.∎ Hang in thena. Th "' }vill go awa}t

Give yoursoif a ch _W# wce

Coping With StressYou are doing fine until-Blam!-something

happens and you think you must have thatcigarette to calm you down. WRONG! There aremany ways to manage stress without smoking .Find the ones that work for you.

∎ Take a deep breath, hold it, let it out slowly .

∎ Take a warm shower.∎ Go for a walk.∎ Call a friend.∎ Drink a glass of cold water .∎ Ask yourself: "Will smoking a cigarette solve

this problem?"

"For all those years, I used cigarettes as mycrutch. At first, I wasn't sure I could getthrough hard times. But I made it through thedeath of a friend without smoking . If I could dothat, I ean do anything. I like being fne ofcigarettes

." Einar P.former 2-pack-a-day smoker


STAYIN6 CLEAN

Stopping SmokingWithout Weight Gain

Many smokers gain a few pounds afterstopping . One reason is that you aren't burningoff calories as fast as before . More often, it isbecause new ex-smokers eat instead of smoking .

You don't have to gain weight!

∎ Plan your meals.∎ Avoid eating too much sugar .∎ Drink extra water (6-8 glasses per day).` Stay active-take walks.∎ Substitute low-calorie snacks like raw

vegetables, sugarless gum, breadsticks, orpopcorn.

∎ Weigh yourself every day. Don't let things getout of hand.

∎ Don't panic if you gain a few pounds .

Focus On The PositivesNow that you have stopped smoking, your

mind and your body will begin to feel better.Think of the good things that have happenedsince you stopped . Can you breathe easier? Doyou have more energy? Do you feel good aboutwhat you've done?

Use the space below to list the good thingsabout not smoking. Carry them with you. Lookat them when you have the urge to smoke .

Y

"7fee1 so much better about myself. I really feltthat something was overpowering me and Ididn't have control of it."

AIP.former 1 Ih-pack-a-day smoker

"My smoker's cough disappeared right away."Richard D.former 3 pack-a-day smoker

"The house stays much cleaner. You don't havesmoke sticking to the windows, walls andwullpapee . „

Terry PPformer 2~i-pack-a-day smoker


STAYING CLEAN

Picking Yourself Back UpSomething went wrong! You had a terrible

day. You smoked that one cigarette. Don't bediscouraged. Almost everyone who has tried tostop smoking has faced this moment of truth.Many go back to smoking. You don't have tojoin them .

REMEMBER T81S :∎ Just because you had a slig doesn't mean you

have become a smoker again.∎ Doa't go buy a pack because you've had one,: or two. ",E- Leaat from experience: What caused you to

smiike? Boredom? Stress? How will you copewitii it neact time7

v FeeH'ngguilty won't help .. Tell yourself "Pmnotg,oing`to let this effort go to waste. Pmstilla nonsmokerl"

Some Hot Tips To Stay OffCigarettes For Good∎ NEVER, NEVER, NEVER forget why you stopped

smoking. We tend to remember the goodparts of smoking and forget the reasons westopped. You may miss smoking, but don't kidyourself, it's not worth it . Smoking kills.

∎ DON'T GET COCKY. One of the worst thingsabout cigarettes is their ability to snag theirvictims again. Don't give in to thoughts ofjust one.

∎ KEEP BUSY. Boredom is hard for new ex-smokers. Take up a new hobby, clean yourclosets, or paint the bathroom . Plan to bebusy. Don't sit around waiting for the smokingurge to grab you .

∎ REWARD YOURSELF. Save the money youwould have spent on cigarettes . Buy yourselfa treat .

∎ FEEL PROUD. By stopping, you have done agreat thing for yourself and for your future .Think about all the ways your life is betternow.

∎ CALL US. If you are thinking about reachingfor a cigarette, DON'T . Instead, call a friend.Or call us. Your local American CancerSociety is just a phone call away . We're hereto support you.


smart move! a stop smoking guide

Documents