The document provides information to help readers kick their tobacco habit. It discusses the health benefits of quitting smoking, tips for getting started like setting a quit date and finding support, and resources available at UNH Health Services like free quit kits, counseling, hypnosis, medical acupuncture, and nicotine replacement therapies to aid the quitting process. Withdrawal strategies are also outlined, such as exercising, relaxing, and avoiding smoking triggers.

1. 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

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

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

4. Why Become a
Non-Smoker…
 Stopping smoking improves your
health, by avoiding long term problems that
can occur from smoking and also
immediately by boosting your immune
system.
 Save money. If you smoke one pack of
cigarettes per day you could save up to
$150 per month.
Source: American Cancer Society, www.cancer.org

5. 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 normal
Source: American Cancer Society, www.cancer.org

6. 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

7. 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

8. 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

9. 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

10. 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

11. When Smokers Quit
Health Benefits Over Time
 12 hours after quitting: The carbon monoxide level in your
blood drops to normal.
 2 weeks to 3 months after quitting: Your circulation
improves and your lung function 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 normal functioning in the lungs,
increasing the ability to handle mucus, clean the lungs, and
reduce the risk of infection.

12. When Smokers Quit
Health Benefits Over Time
 1 year after quitting: The excess risk of coronary heart
disease is half that of a smoker's.
 10 years after quitting: The lung cancer death rate is about
half that of a continuing smoker's.

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

14. How to Get Started!
 Set a quit date
Any date can work for you. Try to avoid high stress times. A
great date to try is the Great American Smokeout, which it
is November 15, 2012.
 Get support
Tell others your plan. Most people find greater success
achieving a goal when they involve others in the plan. Have
someone adopt you and help you stop smoking.

15. Health Services
Many people who stop smoking “cold turkey” with no other interventions will find
themselves 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

16. Health Services
Free* 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

17. Health Services
Hypnosis and Medical Acupuncture available to
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 - 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

18. Health Services
Additional 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.

19. Cope with Nicotine
Cravings and Withdrawal
Use the Five D's 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

20. 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’t
give up. Try again soon. Try a new strategy and get back on
track.
 Remember WHY you want to stop smoking, that will keep you
motivated!