4 WEEK Smoking

Cessation Guide

Greetings,

On behalf of the Lung Institute, we are excited to be a part of your journey toward improving your health. We look forward to being your partner in the ongoing discussion about smoking cessation, treating lung disease and improving overall quality of life through pulmonary care.

Tobacco is a major contributor to cancer and respiratory disease--two of the top three causes of death in America. However, knowing this is of little use to millions of Americans looking to improve their lives by kicking a smoking habit.

Smoking is a choice, but it is also an addiction, one that many people were not aware was detrimental to their health when they lit their first cigarette. For others, the addiction proceeded at a quicker pace than they had assumed possible. The first step in kicking the habit is choosing to quit, and you’re free to make that bold choice at any time.

Quitting can be a difficult process, and one of the most stressful goals someone can pursue. However, with proper motivation, support from those that have already done it, and understanding how the body reacts to quitting tobacco, a smoking habit can be beat.

We are pleased to offer you this 4-Week Smoking Cessation Guide. The guide is designed to be used in conjunction with your physician’s smoking cessation recommendations. Please speak with your primary care physician about quitting prior to embarking on any smoking cessation plan.

Good luck on your journey! We are pleased to offer our assistance in this challenging process. Feel free to call us at (855) 313-1149 with any questions. We look forward to your improved health.

Sincerely,

Jack Coleman, MDMedical Director W

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our medical director, Dr. Jack Coleman, MD

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NTSWEEK 1

Motivation: Making Connections ................................................5 Tips to Quit: Set Yourself Up for Success .....................................7

Lung Health: Effects of Quitting on the Lungs ............................9

WEEK 2 Motivation: Performing Relaxation Techniques .......................11

Tips to Quit: Tools to Help You Quit .........................................13 Lung Health: On the Lungs .......................................................15

WEEK 3 Motivation: Practicing Positive Thinking ..................................17

Tips to Quit: Avoid the Triggers .................................................18 Lung Health: Full Body Benefits of Quitting.............................19

WEEK 4 Motivation: Thinking of the Future ...........................................21

Tips to Quit: Exercise Does the Body Good ..............................23 Lung Health: Now is the Time to Quit ......................................24

Resources............................................................................................ 25Closing ................................................................................................ 26

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WEEK 1Motivation: Making Connections

Tips to Quit: Set Yourself Up for SuccessLung Health: Effects of Quitting on the Lungs

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MOTIVATION

JOIN A STOP SMOKING SUPPORT PROGRAMWith a variety of organizations, you’ll be able to find the right program for you. According to the National Institutes of Health, the best smoking cessation programs provide ongoing support, combine numerous approaches, and target the fears and problems you might experience. Nicotine Anonymous is an organization that follows a similar approach as Alcoholics Anonymous, and a sponsor will be available to help you through your craving to smoke. COPD-Support offers the online program SmokeNoMore, and you can find more about smoking cessation support groups at the following places:

■ Your doctor or local hospital ■ Your health insurance plan ■ Your local health department ■ The National Cancer Institute at (877) 448-7848 ■ The American Cancer Society’s Quitline at (800) 227-2345 ■ The American Lung Association for online and phone advice programs

■ State programs in all 50 states

You can also receive help over the phone through easy-to-use, telephone-based services that can help you create a program that meets your needs. Telephone-based support is usually available nights and weekends and offers trained counselors to assist you in setting up a solid support network for quitting as well as which stop smoking aids might work best for you.

WHAT ARE THE BENEFITS OF SMOKING CESSATION PROGRAMS?When facing any challenge, being around people who have been where you are, or are going through similar circumstances, can be helpful. Smoking cessation programs can help you decide which methods best suit your needs. They will also help prepare you for challenges you may face while quitting. By identifying possible hindrances to quitting, you can learn how to avoid common pitfalls.

Quitting smoking is hard work and can sometimes feel overwhelming or impossible. However, by making connections with others, you have a higher chance of success. We’re here to help you stay on the path to a smoke-free life.

Making Connections

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WHAT SHOULD YOU LOOK FOR IN A SMOKING CESSATION PROGRAM?Look for programs that have either one-on-one sessions, group counseling or a combination of these. Make sure the program is run by counselors or people who are trained specifically to help people quit smoking. Programs that provide more or longer sessions have better rates of success.

REACH OUT TO FAMILY, FRIENDS AND YOUR DOCTOR.Your family, friends and doctor are great resources, and part of the support system that will enable you to succeed. Share your quit date, your fears and your plan with family and friends. You doctor can help you on your journey and will have recommendations for techniques you can try. Telling your family and friends about your goal to stop smoking makes them aware of what you’re going through. You may feel upset, frustrated or worried during the process of quitting, and they can encourage you along your path.

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TIPS TO QUIT

BYE-BYE CIGARETTESFirst things first—search your home, your car, or places at work where you may have stashed tobacco. Toss that poison in the trash. Removing cigarettes from the places you spend your time or normally associate with smoking greatly reduces temptation and increases your chance of success, and the act of throwing tobacco away can be the first tangible step toward your goal of becoming a tobacco-free person.

SET A QUIT DATEBefore you begin your journey, decide on a date by which you plan to reach your destination. Set the date for 4 weeks from today. Or, if you think it will help, tie your official quit date to another special date such as a birthday, anniversary or a random day that will be known from then on as the day you fully quit smoking.

Once you’ve picked your Quit Date, write it down all over the place. Save the date on your smartphone calendar, write it on your refrigerator door, write it on a post-it note by your computer screen. That way you’ll have these little reminders of the promise you made that "I’ll be smoke free for 30 days" on that date.

Congratulations on your decision to quit smoking. Beginning is the hardest part of any difficult journey, but the road gets smoother with every step you take. To reach your goal of making a complete break with tobacco, you’ll need a guide--a roadmap to help keep you on track.

Don’t give up. Every smoke-free day is a victory to be celebrated. With each day, old habits weaken in favor better, healthier ways of living. While making your quit plan, consult your healthcare provider about which options best fit your situation.

Set Yourself Up for Success

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TELL YOUR FAMILY, FRIENDS, AND COWORKERSLetting the people closest to you know of your goal to quit smoking provides a key component for success: accountability. Tell them in person, share it on social media. That way, if your friends and family see you battling the urge to smoke, they can encourage you to not fall back into bad habits.

Fighting the urge to smoke can be an isolating experience. By sharing your struggles with a support group of loved ones, you’ll give them the chance to help keep your spirits up.

If your friends or family smoke, try to stay away from them until you learn to better control your strong smoking urges. If that’s not an option, ask them to not smoke around you, or even if they want to join you on your journey to quit smoking.

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LUNG HEALTH

WITHDRAWAL SYMPTOMSWithdrawal symptoms (beginning about 2 hours after your last cigarette) include:

■ Impaired cognitive functioning ■ Increased anxiety ■ Increased irritability ■ Depression ■ Headaches

■ Insomnia ■ Increased drowsiness ■ Intense tobacco craving ■ Increased appetite

Withdrawal from tobacco can also cause congestion and respiratory discomfort as the lungs begin to clear themselves of toxic foreign particles.

Quitting tobacco can be the best decision you make for the sake of your health and those who care about your well being. The physiological effects of quitting can be felt almost immediately, though over time the body will experience brief symptoms of physical and mental withdrawal, the benefits of permanent smoking cessation can quite literally save your life, and will without a doubt extend it.

Effects of Quitting on the Lungs

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WEEK 2Motivation: Performing Relaxation Techniques

Tips to Quit: Tools to Help You Quit Lung Health: On the Lungs

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MOTIVATION

ALTERNATIVE THERAPIESIn combination with traditional medical care and a gentle exercise routine, alternative therapies could help reduce tobacco cravings and provide you with extra support. Acupuncture, chiropractic and massage are types of alternative therapies you may wish to consider.

Acupuncture originated in China as early as 100 B.C., designed to balance the flow of energy in the body—known as chi. Small, hair-thin acupuncture needles are introduced into specific points on the body to stimulate nerves, muscles and connective tissues, increasing blood flow and boosting the body’s natural ability to manage pain.

Chiropractic care is a health care profession that focuses on the musculoskeletal system, the nervous system and how disorders in these systems effect general health. Many chiropractors practice a holistic, drug-free, hands-on approach. The most common therapeutic procedure

performed by chiropractors is spinal manipulation, but they use other manual therapies as well. These therapies can help patients improve the quality of daily life.

Massage can be an effective treatment for reducing stress, pain and muscle tension. If only for the immediate comfort and pain relief, having a massage can be the best part of your day. Find the type of massage and massage therapist that fits your needs, and help yourself stay on track through reducing your stress level. Ask your doctor about self-massage techniques you can use at home.

When it comes to staying on track, you can take steps to maintain and enhance your progress. For many people who are becoming smoke-free, the temptation to smoke is always present. While lifestyle changes can be challenging to maintain, these changes could improve your overall quality of life.

Performing Relaxation Techniques

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TRY MIND-BODY EXERCISESExercise is a great way to keep your mind and body active while becoming healthier. Talk with your doctor before changing or starting an exercise program. Here are some ideas to keep you on track.

Yoga and Tai Chi are two forms of gentle exercise. Tai Chi is a low-impact practice originating in China that engages the mind as well as the body. Tai Chi movements are named after animal movements or martial arts moves. As you progress through the slow, circular, unforced movements, you breathe deeply and naturally.

Yoga is another mind-body practice with origins in ancient Indian philosophy. The styles of yoga combine physical poses (asanas), controlled breathing (pranayama) and meditation techniques. Both yoga and Tai Chi can improve your flexibility and strength, and promote relaxation. By keeping yourself busy with these gentle, healthy exercises, you could have a way to deal with cravings to smoke, and something to do that isn’t smoking when a craving strikes.

LOOK AT HOW FAR YOU’VE COME, AND KEEP GOINGWith these alternative therapies and tips to keep you on track, remember to look back to see how far you’ve come. You’re doing great at taking charge of your lifestyle choices and healthcare, so keep going on your smoke-free path.

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TIPS TO QUIT

NICOTINE WITHDRAWAL SYMPTOMS:

■ Irritated ■ Angry ■ Anxious ■ Restless ■ Unusually Hungry

PEOPLE EXPERIENCING WITHDRAWAL MAY FIND IT HARD TO:

■ Concentrate ■ Sleep ■ Cope with cravings ■ Deal with stress

Not long after you decide to quit smoking, the toughest challenge begins – withdrawal. Simply put, smoking withdrawal, also known as nicotine withdrawal, is when your body needs the nicotine found in tobacco products on a regular basis and isn’t getting it. Nicotine withdrawal symptoms vary from person to person.

Tools to Help You Quit

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There are several options available to help resist the craving to smoke due to nicotine withdrawal. Let’s discuss 2 of them: smartphone applications and nicotine replacement therapy.

QUIT SMOKING SMARTPHONE APPSFor those who are more tech-savvy, a smartphone can be used to help you quit smoking. These quit-smoking smartphone applications are free to download.

MyQuit Coach App: LIVESTRONG’s coaching app is physician-approved and was created around personalization. This app is designed for you to create your own journey to become smoke free. MyQuit Coach gives you the option to decide whether to quit “cold turkey” or to slowly reduce your nicotine intake. Available on iTunes.

Cessation Nation: Cessation Nation is a virtual village designed to help people trying to quit smoking come together for encouragement. This online community is a place where current and former smokers can find support through others and their experiences. This app also includes a motivational calculator that shows the amount of money you’ve saved as well as your health progression from not smoking. Available for Android.

Quit It Now: Quit It Now is an app that focuses on your feelings as you advance through your journey. This app emphasizes managing changes in mood, as you may feel anxiety, stress and frustration while trying to quit. Quit It Now also specializes in providing useful statistics. These stats are in real time, as the app tracks the minutes, hours and days since your last cigarette smoked. At iTunes; available for Android.

NICOTINE REPLACEMENT THERAPYNicotine replacement therapy helps to reduce nicotine withdrawal symptoms by providing one-third to one-half the amount of nicotine found in cigarettes. That way your body can slowly wean off nicotine. Using these products can double your chances of quitting. There are several different nicotine replacement therapy options available including:

■ Nicotine Patches – place on the skin to release a small, steady amount of nicotine ■ Nicotine Gum – chew to release nicotine ■ Nicotine Lozenges – resembling hard candy, dissolve in the mouth for slow nicotine release ■ Nicotine Inhaler – contains a cartridge that releases a specific amount of nicotine through a mouthpiece; available by prescription ■ Nicotine Nasal Spray – a pump bottle containing nicotine which is sprayed into the nose; available by prescription.

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LUNG HEALTHLung scarring is irreversible, so it is critical to stop smoking immediately to avoid further lung damage. Within two weeks of quitting, it’s not uncommon for former smokers to notice improved stamina while walking, climbing stairs and other physical activities. Quit now to avoid irreversibly damaging more of the delicate air sacs in your lungs.

Quitting also promotes the re-growth of cilia, allowing the regaining of normal function quickly after smoking cessation. Luckily, they are one of the first things in the body to heal after quitting. More coughing than usual shortly after quitting smoking is a sign that your lungs’ cilia are returning to normal function. This ultimately allows the body to better fight off colds and infections. The coughing will subside once your lungs finish purging themselves of contaminants.

On the Lungs

QUITTING TIMELINE ■ Within 20 minutes, your heart rate will begin to drop back toward a normal level. ■ Within 2 hours, heart rate and blood pressure will have decreased to near normal levels. Peripheral circulation may also improve. ■ Within 8 hours, excess carbon monoxide has been expelled. ■ Within 12 hours, blood oxygen levels increase to normal. ■ Within 5 days, most nicotine is out of the body. ■ Within a week, the lungs’ natural cleaning system is starting to recover. At this point, your lungs can more easily remove mucus, tar and dust. Welcome to better health. ■ Within two to three weeks, lung function will improve significantly, and you’ll be able to perform physical activities without feeling winded and sick. Your lungs may start to feel clear, and you’ll start breathing more easily. For most former smokers, withdrawal symptoms dissipate within two weeks after quitting.

■ Within 2 months, coughing and wheezing will be significantly decreased. ■ Within 3 months, lung function will have increased by 30%, and lungs will have regained the ability to clean themselves. ■ Within 6 months, the lungs are working much better and producing less phlegm. Even for former heavy smokers, withdrawal symptoms subside within several months after quitting. ■ Within a year, the lungs are now healthier, and you are breathing more easily than if you’d continued to smoke. ■ After 10 tobacco-free years, your risk of lung cancer is lower than that of a smoker.

Though some damage to the lungs cannot be reversed through smoking cessation, quitting saves the body from sustaining more damage. In this sense, by quitting smoking you are making a tremendously beneficial choice that will extend your life span.

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WEEK 3Motivation: Practicing Positive Thinking

Tips to Quit: Avoid Triggers Lung Health: Effects of Quitting on the Lungs

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MOTIVATION

THE POWER OF POSITIVE THINKINGPracticing techniques to stay optimistic can help you achieve and maintain a positive attitude. Even though it takes time, the practice of positive thinking is simple to begin. Nobody is perfect, and even the most positive person can have an off day. It’s okay—even expected—just stick with it.

Check-in with yourself throughout the day, and evaluate what you’re thinking and how you feel. If you have negative thoughts, find a positive spin. For example, maybe you had a strong urge to have a cigarette more than once today, and you feel bad about continuing to have those urges. Instead of descending into negativity, congratulate yourself on resisting those urges and staying smoke-free. Be gentle with yourself. Encourage yourself. Treat yourself with at least the same respect you’d expect from anyone else.

Find opportunities to laugh, and then laugh some more. You don’t need a reason. When we laugh, the brain releases fun chemicals like endorphins and dopamine, which make us feel good. For that reason alone, it’s good to smile and laugh. It really is the best medicine.

Practice gentle exercises like yoga and Tai Chi, and keep yourself busy in the kitchen by cooking some new, healthy meals. You’ll be less tempted to smoke while focused on other tasks. Keep yourself too busy to smoke and skid into the bedroom exhausted at night. You may find that you sleep better than ever.

Call on your support system of family, friends and others who are trying to kick the habit. Do fun things with loved ones, such as attending a sporting event, going to the movies or visiting a local nature park. Stay busy. Idle hands attract cigarettes!

KNOW YOUR TRIGGERSEvaluate what makes you feel the need to smoke. Write these “triggers” down in a list. If you “need” to smoke when you feel upset or when you want to calm down, knowing that will help you identify moments in your life where the temptation to smoke could ambush you. Develop positive thinking techniques to help you move from craving tobacco toward positive and constructive alternatives like exercise, working with your hands or building relationships. Practicing positive thinking techniques can reduce stress and anxiety, and help you stay focused on the goal to be a tobacco-free person.

Finding the motivation to move forward with a lifestyle change such as becoming tobacco-free can be challenging and even overwhelming. However, take time to remember how far you’ve come already. Staying positive is an essential part of your continued progress. Here are some ways to help you practice positive thinking.

Practicing Positive Thinking

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TIPS TO QUIT

POPULAR TRIGGERSHere are a few common triggers and tactics to defeat the temptation to use tobacco.

Drinking: Many people associate things like coffee or alcohol with smoking, either as part of their social life, or simply to start the day. While breaking the habit, keep busy with something else while enjoying your coffee, such as reading the newspaper or checking social media. Consider changing where you drink your coffee, in case you associate cigarettes and coffee with a particular location.

After Eating Meals: A post-meal cigarette is a common dessert for smokers. Keep your hands busy by doing the dishes immediately after eating or play with the dog or kids. Another option is to brush your teeth immediately after a meal, because who wants to ruin a fresh mouth with a cigarette?

Driving: To avoid the urge to light a cigarette while driving, rid your vehicle of all things smoke-related. Sterilize the ashtray, acquire a new air freshener to minimize the smoke smell and remove lighters from the car. Keep your mind occupied by listening to channels you don’t normally listen to, talk radio if you’re a music fan or music if you’re a talk radio fan. Have you tried podcasts? There is a podcast for every interest, including quitting tobacco. Check out

http://www.cdc.gov/tobacco/podcasts/quit_smoking for a list of podcasts helpfully provided by the Centers for Disease Control and Prevention (CDC).

Stressful Situations: The craving for nicotine causes stress, and the process of quitting requires finding strategies for dealing with that stress. Try taking deep breaths for a couple minutes to clear your head. Do whatever calms you (except smoking!). The more you train yourself to rely on tobacco-free sources of stress relief, the less cigarettes will seem to be the only source of that relief.

Drinking Alcohol or Being with Friends Who Smoke: For many people, smoking is a social activity. To help break the unhealthy union of smoking and drinking, keep your hands busy by playing games like darts, pool or by checking your phone. Enjoy the fresh air at smoke-free restaurants and bars. Tell friends you’ve quit, and ask them to show respect and compassion by not smoking around you.

Boredom: Some people smoke to pass the time during the lulls of the day. Instead of lighting up, do some housework or gardening, mow the grass, respond to email or pick up a new hobby. Cigarettes materialize as though by black magic in the hands of the idle. Stay busy.

Quitting isn’t only about combatting the addiction to nicotine. It’s also about ending the habit of using tobacco. For people who smoke, certain parts of daily routine, social situations or feelings can trigger the need to grab a smoke. Triggers are the hidden bandits waiting to ambush you on the road to quitting. Identifying triggers and either avoiding them or learning to fight them off will help keep you on your tobacco-free journey.

Avoid Triggers

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LUNG HEALTH

HEAD AND FACEAs smoking can inadvertently cause damage to the cochlea of the inner ear, quitting smoking can effectively sharpen your hearing. The same principle applies to vision, as smoking can damage the eyes. Although dental hygiene is critical, quitting smoking can prevent damage to your teeth and enamel, effectively stopping your teeth from further yellowing.

BRAINBy quitting smoking, it’s possible to reconfigure your brain to help break your tobacco addiction. Within a month of quitting, nicotine receptors in your brain return to normal.

As with the lungs, quitting smoking can have a dramatically beneficial effect on the rest of the body. For instance, after one tobacco-free year, the risk of heart attack is cut in half. Within two years, the risk of stroke is reduced to half that of a non-smoker. With five years, the risk of stroke is the same as that of a non-smoker. After 15 tobacco-free years, the risk of stroke is similar to that of someone who has never smoked. Among the direct effects of reducing your risk for heart attack and stroke, the act of quitting can have a variety of effects throughout the body.

Full Body Benefits of Quitting

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WEEK 4Motivation: Thinking of the Future

Tips to Quit: Exercise Does the Body GoodLung Health: Now is the Time to Quit

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MOTIVATION

SET GOALSTo achieve long-term goals, set nested short-term objectives. When you reach each objective, you’ll feel good about yourself for having moved closer to your major goal. Write down your goals, and create a timeline with objectives marked along the way. Stick to the plan to improve your chances of success. Pace yourself—everything worthwhile takes time. Be realistic about your goals, but aim high.

REWARD YOURSELFEach time you achieve an objective, reward yourself. When you achieve a major goal, celebrate. (No cigars!) Next to each goal and date write down a possible reward for yourself. For example, if you followed your quit plan and doctor’s advice for an entire week, you could reward yourself with a trip to see a movie with a friend or a trip to the bookstore to buy that bestseller you have been wanting to read.

Let your rewards match the size of your goal. For short-term successes, try smaller rewards like going to a fancy dinner or heading to the beach for the day. For long-term successes, try larger rewards like taking a weekend trip to your favorite local vacation spot or visiting somewhere new.

REMOVE TEMPTATIONSUncontrollable situations in life may trigger a craving for a cigarette, but you can control the temptations around your home. Remove ashtrays, cigarettes, lighters, and tobacco products of any kind. Get these things out of your car as well. Have a professional cleaning service clean your home and car. You’ll be less likely to want to re-contaminate your surroundings once you get them so clean.

If you’ve tried to stop smoking in the past but fell back into the habit, review your past attempts. Evaluate what you found helpful and unhelpful. Use the strategies that worked before, and find ways to avoid or deal with what held you back. Use past experiences to help you succeed in becoming smoke-free for good.

With all of the hard work and dedication you’ve put into living a smoke-free lifestyle, you’ll want to keep moving forward by thinking of the future. Maybe there were places you wanted to go or activities you wanted to do while you were smoking that were out of reach. Because staying smoke-free takes continual work, setting goals, making plans and rewarding yourself are important ways to continue your progress.

Thinking of the Future

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YOU DID IT!It’s week four, and that means you have started to make a positive change in your lifestyle. Continue your progress, and use this guide going forward. You deserve a reward, so go do something fun.

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TIPS TO QUIT

HOW EXERCISE CAN HELP FIGHT CRAVINGSStudies have shown that moderate physical activity, such as walking, can help reduce the urge to smoke. Withdrawal symptoms and cravings for cigarettes decrease during exercise and for an extended period of time post-workout. Exercising regularly can help improve your overall mood and provide something to do other than smoking.

START SMALLSome people find it quite difficult to start exercising. Start with small weights on exercise machines or by walking without stopping for a short period of time. Sooner than you might think, you’ll notice improvement.

For people interested in running but worried about the difficulty, there are several free smartphone applications that can gradually bring you from the sofa to completing a 5-kilometer run without stopping within only a few weeks.

Other exercises you may consider:

■ Biking ■ Swimming ■ Yoga ■ Dancing ■ Aerobics

After establishing some new, smoke-free habits, consider the benefits of regular exercise. Even if you haven’t been smoke free for that long, there are benefits that can help not only improve your overall health, but help fight urges to smoke. Even a small amount of exercise, done regularly, can yield benefits to health and stamina.

Exercise Does the Body Good

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LUNG HEALTH

BLOOD AND THE IMMUNE SYSTEMAfter you quit smoking, your white blood cell count will begin to normalize, allowing your body to heal injuries normally. As blood flow is improved, nutrients travel more easily throughout the body promoting a stronger immune system, reducing your chances of getting sick.

With more oxygen in the blood, muscles become stronger and healthier, while the risk of fractures dramat-ically decreases.

The benefits of quitting smoking are undeniable and profound. Whether considering quitting for your own health, or for the sake of your family, the time to quit is now. By quitting smoking, you can affect your life significantly and extend your lifespan.

Smoking is the primary cause of heart attacks and heart disease, but by quitting, many of the negative effects of smoking can be lowered and even reversed. Quitting can lower your blood pressure and heart rate almost instantly, and your risk of heart attack goes down within 24 hours.

Another added benefit of quitting is that the blood thins, meaning you are less at risk for blood clots. Cholesterol is also known to be lowered as fatty deposits begin to empty with every smoke-free day.

As smoking is known to cause random genetic mutations within the body, the cessation of smoking can dramatically lower your chances for cancer.

Now is the Time to Quit

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TOBACCO FREE FLORIDAEveryone’s journey toward overcoming nicotine addiction is unique. Florida offers 3 free and easy paths to quitting. Free nicotine replacement therapy (NRT) is available (while supplies last), if medically appropriate. The Florida Quitline and Web Coach are available 24/7, and you can choose what works best for you.

1. Talk to a Quit Coach—someone who can help you get free of tobacco. Call 1-877-U-CAN-NOW (1-877-777-6534)

2. Try the online program to help you quit here: tobaccofreeflorida.com/webcoach3. To get help in person, try a class near you. Start by visiting tobaccofreeflorida.com/ahec

on the web.

Acupuncture - http://www.mayoclinic.org/tests-procedures/acupuncture/basics/why-its-done/prc-20020778

American Heart Association - http://www.heart.org/HEARTORG/HealthyLiving/QuitSmoking/QuittingResources/Resources-for-Quitting-Smoking_UCM_307934_Article.jsp#.VtCf_ZwrKCg

Benefits of Keeping a Personal Journal - https://lunginstitute.com/blog/benefits-of-keeping-a-personal-journal/

Cessation Nation (Smart Phone App)- http://www.healthline.com/health/quit-smoking/top-iphone-android-apps#2

Chiropractic and Lung Disease - https://lunginstitute.com/blog/chiropractic-and-lung-disease/

COPD-Support - http://www.copd-support.com/snm.htm

Exercise Away the Urge to Smoke - http://www.everydayhealth.com/smoking-cessation/living/exercise-can-help-you-quit-smoking.aspx

Finding a Lung Disease Support Group - https://lunginstitute.com/blog/finding-a-lung-support-group/

MyQuit (Smartphone App)- http://www.healthline.com/health/quit-smoking/top-iphone-android-apps#2

National Institutes of Health - https://www.nlm.nih.gov/medlineplus/ency/article/007440.htm

Nicotine Anonymous - https://nicotine-anonymous.org/

Nicotine Replacement Therapy - http://www.webmd.com/smoking-cessation/nicotine-replacement-therapy-for-quitting-tobacco

-http://smokefree.gov/explore-medications

Nicotine Withdrawal - http://www.webmd.com/hw-popup/nicotine-withdrawal

The Power of Positive Thinking - https://lunginstitute.com/blog/the-power-of-positive-thinking/

Quitting Smoking - http://www.webmd.com/smoking-cessation/quitting-tobacco-use-setting-goals

Stress Management - http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950?pg=2

4 Apps to Help You Quit Smoking - https://lunginstitute.com/blog/4-apps-to-help-you-quit-smoking/

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Thank you for inviting us along with you on your journey to quit smoking. We realize that this is a monumental choice that will have a large effect on your quality of life, but as with any drastic changes to your health, be sure to consult your physician to ensure your plan aligns with your condition and lifestyle.

Quality of life is arguably the chief desired outcome for any medical treatment. And while your health can be summed up through a prognosis or diagnosis, your quality of life can only be measured by how you feel. It is how you measure your good days from your bad days, and it is our goal at the Lung Institute to give those suffering from lung disease more good days than bad by improving their quality of life.

At this time, we are proud to say that in our most recent study, 84 percent of our patients have reported an improvement of quality of life after receiving treatment at the Lung Institute.

If you are interested in taking the next step in improving your quality of life and potentially your lung function, contact us by calling (855) 313-1149.

Sincerely,

Jack Coleman, MDMedical Director

THAN

K YO

UThank You