Tobacco Cessation: Accept The Challenge

Accept the Challenge:Kick Your Tobacco Habit in the Butt! Office of Health Education and Promotion UNH Health Services (603) 862-3823 www.unh.edu/health-services

Did You Know…Source: 2011 NH Higher Education Alcohol, Tobacco and Other Drug survey and American Lung Association

Why Become a Non-Smoker… Stopping smoking improves your health,both by avoiding problems that can occurfrom prolonged smoking but alsoimmediately by boosting your immunesystem. Save money. If you smoke one pack ofcigarettes per day you could save up to$150 per month. Source: American Cancer Society, www.cancer.org

Kicking the tobacco habit offers some rewards that youll notice right away andsome that will show up more slowly over time.

These benefits can improve your day-to-day life a lot. The benefits of quitting smoking can improve your day-to-day life a lot! Your sense of smell returns to normalSource: American Cancer Society, www.cancer.org

These benefits can improve your day-to-day life a lot. The benefits of quitting smoking can improve your day-to-day life a lot! Food will taste better Source: American Cancer Society, www.cancer.org

These benefits can improve your day-to-day life a lot. The benefits of quitting smoking can improve your day-to-day life a lot! Your breath, hair, and clothes smell better. Source: American Cancer Society, www.cancer.org

These benefits can improve your day-to-day life a lot. The benefits of quitting smoking can improve your day-to-day life a lot! Your teeth and fingernails stop yellowing. Source: American Cancer Society, www.cancer.org

These benefits can improve your day-to-day life a lot. The benefits can improve your day-to-day life a lot! Ordinary activities leave you less out of breath (for example, climbing a flight of stairs). Source: American Cancer Society, www.cancer.org

These benefits can improve your day-to-day life a lot. The benefits can improve your day-to-day life a lot! Quitting also helps stop the damaging effects of tobacco on how you look, including premature wrinkling of your skin and gum disease. Source: American Cancer Society, www.cancer.org

When Smokers Quit… HealthBenefits Over Time…

When Smokers Quit— Health Benefits Over Time 20 minutes after quitting: Your heart rate and blood pressure drops.12 hours after quitting: The carbon monoxide level in your blood drops tonormal. 2 weeks to 3 months after quitting: Your circulation improves and your lungfunction increases. 1 to 9 months after quitting: Coughing and shortness of breath decreases; cilia(tiny hair-like structures that move mucus out of the lungs) regain normalfunctioning in the lungs, increasing the ability to handle mucus, clean the lungs,and reduce the risk of infection. 1 year after quitting: The excess risk of coronary heart disease is half that of asmokers. 5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5 to 15years after quitting. 10 years after quitting: The lung cancer death rate is about half that of acontinuing smokers. The risk of cancer of the mouth, throat, esophagus, bladder,cervix, and pancreas decreases. 15 years after quitting: The risk of coronary heart disease is that of a non-smokers.

Cope with Nicotine Cravings and WithdrawalUse the Five Ds Strategies to Minimize Withdrawal Delay until the urge passes -  Exercise. usually within 3 to 5 minutes.  Get More Rest. If you are having Distract yourself. Call a friend or trouble sleeping, take a long walk go for a walk. several hours before bed, try deep breathing exercises, Drink water to fight off cravings. drink warm milk before bed, try to minimize stressors before bed. Deep Breaths - Relax! Close your eyes and take 10 slow, deep  Take a Multivitamin. breaths.  Relaxation and Rewards. Discuss your feelings with someone close to you, a counselor or at a support group. Remember - nicotine withdrawal is a temporary phase of recovery. It doesnt last long and better days....much better days lie ahead. The fantastic feeling of freedom and control youll get when you successfully beat this addiction is worth every bit of effort you give to quitting, and then someone. Source: Quit Smoking at About.com

How To Get Started! Source: American Cancer Society, www.cancer.org

Getting Started Set a quit date.Any date can work for you. Try to avoid high stress times. Agreat date to try is the Great American Smokeout, which is the3rd Thursday, of every November. (This year, it is November 20,2008) Get support.Tell others your plan. Most people find greater success achievinga goal when they involve others in the plan. Have someoneadopt you and help you stop smoking.

Health ServicesUse a strategy Many people who stop smoking “cold turkey”, with no other interventions willfind themselves less successful than people who use multiple strategies. At UNHHealth Services we can offer the following to help you become a non smoker…Individual counseling* with an alcohol,tobacco and other drug educator/counselor  Design the most effective approach to quit using tobacco products which may include nicotine replacement therapy, support groups, hypnosis, and/or medical acupuncture.  Identify and design a plan to cope with triggers.  Chose an appropriate quit date.  Provide follow-up and referral to outside sources, as appropriate. (603) 862-3823, Health Services Room 249 *free for students who have paid the health fee

Health ServicesFree* Quit Kits for UNH Students  Each kit contains educational information on tobacco cessation and fun items to help you stop the cravings! Pick up at Quit Kit! - Health Services Room 249The Patch, Zyban and Nicotine Gum  The Health Services Pharmacy sells The Patch, Zyban and Nicotine Gum for a discounted price to UNH students who have a prescription for a health clinician. Make an appointment with a physician or nurse practitioner by calling (603) 862-1806.

Health ServicesHypnosis and Medical Acupuncture availableto UNH students with Dr. Jerry Collins:  Hypnosis - Under hypnosis, the cognitive part of the brain becomes more active, directly changing the perceptions of the subconscious minds so the need and urge to smoke are no longer a habitual behavior.  Medical Acupuncture - treatments encourage the body’s internal organs to correct imbalances in their digestion, absorption, and energy production activities. Medical Acupuncture has been used for treatment of withdrawal and detoxification of habit forming substances, such as tobacco. Pricing varies. Make an appointment by calling (603) 862-1806.

Health ServicesAdditional Counseling Resources  Stress management counseling to help reduce stress and develop new coping mechanisms. This service can be beneficial to everyone trying to quit but can be especially helpful for those who relied heavily on the use of tobacco products as a means to deal with stress.  Nutrition counseling for those who are concerned about weight gain after they have stopped using tobacco products, or who are looking to safely and effectively lose the weight gained after quitting.Both of these services are free to UNH students who have paid the health fee. For an appointment, call (603) 862-3823.

Help Yourself Stay a Non-Smoker Recognize that stopping smoking is a challenge Continue to ask for support from friends and family. Talk with a health care provider. Utilize the services available to you at UNH. UNH Health Services also offersstress management strategies and techniques, and nutrition education andcounseling. Avoid alcohol since alcohol can often be a trigger for people to startsmoking again. Avoid being around smoking. Eat healthy food and get exercise - make you feel better Keep a positive attitude. Know that YOU CAN DO IT!!! Know that sometimes you may be tempted, you may even “slip”. Don’t giveup. Try again soon. Try a new strategy and get back on track. Keep in mind your motivations for wanting to stop smoking. Set goals and reward yourself.

Kicking Butts @UNH UNH Health Services (603) 862-3823 Unh.edu/health-services

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Tobacco Cessation: Accept The Challenge

by University of New Hampshire Health Services on Feb 17, 2010

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Tobacco Cessation: Accept The Challenge — Presentation Transcript