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 yourhealth, by avoiding long term problems thatcan occur from smoking and 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

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 tobacco helps stop the damaging effects it has on your appearance, including premature wrinkling of your skin and gum disease. Source: American Cancer Society, www.cancer.org

When Smokers Quit Health Benefits Over Time 12 hours after quitting: The carbon monoxide level in yourblood drops to normal. 2 weeks to 3 months after quitting: Your circulationimproves and your lung function increases. 1 to 9 months after quitting: Coughing and shortness ofbreath decreases; cilia (tiny hair-like structures that movemucus out of the lungs) regain normal functioning in the lungs,increasing the ability to handle mucus, clean the lungs, andreduce the risk of infection.

When Smokers Quit Health Benefits Over Time 1 year after quitting: The excess risk of coronary heartdisease is half that of a smokers. 10 years after quitting: The lung cancer death rate is abouthalf that of a continuing smokers.

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

How to Get Started! Set a quit dateAny date can work for you. Try to avoid high stress times. Agreat date to try is the Great American Smokeout, which itis November 15, 2012. Get supportTell others your plan. Most people find greater successachieving a goal when they involve others in the plan. Havesomeone adopt you and help you stop smoking.

Health ServicesMany people who stop smoking “cold turkey” with no other interventions will findthemselves less successful than people who use multiple strategies.UNH Health Services offers the following to help you become a non-smoker…Individual counseling*  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 Each kit contains educational information on tobacco cessation and fun items to help you stop the cravings! Pick up at Quit Kit at the Health Services Pharmacy!The Patch, Zyban and Nicotine Gum The Patch, Zyban and Nicotine Gum are available at local drugstores. If you have questions about any of these products, talk with a Health Services health care provider or stop by the Health Services Pharmacy. Make an appointment by calling (603) 862-2856

Health ServicesHypnosis and Medical Acupuncture available toUNH 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 - 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) 862-2856

Health ServicesAdditional Counseling Resources  Stress management counseling can be beneficial to anyone 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.

Cope with Nicotine Cravings and WithdrawalUse the Five Ds Strategies to Minimize Withdrawal Delay until the urge passes - usually within 3 to 5 minutes.  Exercise. Distract yourself. Call a friend or  Get More Rest. If you are having go for a walk. trouble sleeping, take a long walk several hours before bed, try deep Drink water to fight off cravings. breathing exercises, drink warm milk before bed, try to Deep Breaths - Relax! Close your minimize stressors before bed. eyes and take 10 slow, deep breaths.  Take a Multivitamin. Discuss your feelings with  Relaxation and Rewards. someone close to you, a counselor or at a support group.Source: Quit Smoking at About.com

Stay a Non-Smoker Recognize that stopping smoking is a challengeTalk with a health care provider Utilize the services available to you at UNH Avoid being around smoking Keep a positive attitude - know that YOU CAN DO IT! Sometimes you may be tempted, you may even “slip” but don’tgive up. Try again soon. Try a new strategy and get back ontrack. Remember WHY you want to stop smoking, that will keep youmotivated!

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Tobacco Cessation: Accept The Challenge

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