This document provides information and tips to help people quit smoking for good. It lists the harmful chemicals found in tobacco smoke and the health benefits of quitting smoking within different time periods. It outlines a 5-step plan to quit smoking that includes getting ready, finding support, learning new skills, using medication if recommended, and being prepared for cravings and withdrawal symptoms. The document emphasizes that you can quit smoking and encourages readers that they have the ability to succeed if they are ready and motivated to change.

1. Quit Smoking Today
How to stop smoking . . . For good!

7. Some of the chemicals in
Tobacco Smoke
Acetone Finger nail polish Carbon Car exhaust
monoxide
Cadmium Used in batteries DDT Used to kill bugs
Hexamine Barbecue lighter Ethanol Alcohol
Hydrogen Poison Stearic acids Candle wax
cyanide
Methane Sewer gas Nicotine Insecticide
Methanol Rocket fluid Butane Lighter fluid
Naphthalene Mothballs Arsenic Poison
Toluene Industrial solvents Ammonia Toilet cleaner

8. I have smoked 21 years 2 pack a day
that’s only 306,600 cigarettes

9. The average smoker needs over
5000 cigarettes a year

10. • After 8 hours without a cigarette, your chance of heart attack falls
as blood oxygen levels return to normal.
• After 24 hours, your lungs start to clean out mucus and debris.
Carbon monoxide leaves your body making it easier to breathe.
• After 48 hours, you become nicotine free meaning senses of taste
and smell are improved.
• After 72 hours, you will have more energy and find it easier to
exercise.
By staying smoke-free you can reduce your chances of lung
cancer to half that of a smoker and chances of heart attack to
the same as someone who has never smoked!

11. Other benefits
• Food tastes better.
• You have more energy.
• Your breath, clothes and hair won’t smell like smoke.
• You are saving money.
• You are now more in control of your life and actions
• Now that you are no longer addicted to cigarettes.

12. I try to quit smoking twenty or many times in
my life, but failed.

13. YOU CAN DO IT!

14. Steps to Quit Smoking
Step 1: Get Ready
Step 2: Get support
Step 3: Learn new skills and behaviors
Step 4: Get medication – If recommended by your doctor - & use it correctly
Step 5: Be prepared for cravings and withdrawal symptoms

15. Step 1: Get Ready Step 2: Get Support
• Set a quit date • Your chances of success increase if
• Take away of all cigarettes you have a support network
and ashtrays at home, work, • Ask friends, family, and coworkers for
and in your car their support in helping you to quit
• Keep a diary of when and why • Ask others not to smoke around you
you smoke • Talk to your family physician about
• Call 4407 0000 SCH for tobacco’s effects on the body and
assistance & free materials quit plan
• Tell friends and family you’re • Get counseling
going to stop

16. Step 3: Learn New Skills & Behaviors Step 4: Get Medication
• Distract yourself from urges to smoke • Your family physician may
– Talk to someone recommend the medication to help
– Go for a walk you quit smoking
– Get busy with a task
– Go somewhere you’re not allowed to Step 5: Avoid Relapse
smoke • Most relapses occur within the first
• Change your routine three months
– Take a different route to work • Avoid drinking alcohol – drinking
– Drink tea instead of coffee lowers your chances of success
– Eat breakfast in a different place • Avoid being around other smokers –
can make you want to smoke
• Reduce stress – take a hot bath,
exercise, or read a book • Expect a small weight gain
(usually less than 10 pounds)
• Plan something enjoyable to do every
day • Eat a healthy diet
• Drink a lot of water and other fluids • Stay active

17. Will it work?
Successful quitters are
• Ready to change
• Motivated to quit

18. Thanks
Health Safety Environment (HSE)