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Quit Smoking in 40 Days with This Easy Guide
- 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)