Thinking of Quitting

Presented by:

Kathy Larson, B.S.Certified Wellness, Fitness Coach, & Personal Trainer

Stages of Change

Pre-contemplation Contemplation Preparation Action Maintenance and Relapse Prevention

Pre-Contemplation

• the individual does not even consider changing.

• sense of loss despite the perceived gain

• individual would assess barriers (time, expense, hassle, fear, “I know I need to, but…”) as well as the benefits of change.

Contemplation

• the individual is ambivalent about changing

• feel a sense of loss despite the perceived gain

• individuals assess barriers as well as the benefits of change.

Preparation • prepare to make a specific change• experiment with small changes as their

determination to change increases • For example, switching to a different brand

of cigarettes or decreasing their amount of cigarettes smoked signals that they have decided a change is needed.

Action• individuals begin to make the change • any action taken is a great step because it

demonstrates the desire for lifestyle change.

• Maintenance and relapse prevention involve incorporating the new behavior “over the long haul”.

• Discouragement over occasional slips can halt the change process and result in the individual giving up.

• Many individuals find themselves “recycling” through the stages of change several times before the change becomes truly established.

Maintenance and Relapse Prevention

What Stage are you in??

Are we ready…to move to the next

Stage??

Why should I quit smoking??

Leading cause of preventable death in America• 20-25 years off life expectancy• Male smokers age 40-55 are 3 times more likely to

have a heart attack as nonsmokers of the same age• Children of smokers are more likely to become

addicted to tobacco • Cigarette smoke contains more than 4,000

chemicals• 43 cause cancer

• Within 20 minutes of quitting, blood pressure and pulse rate return to normal

Why should I quit smoking??Smoking increases your risk of:

• Oral Cancer

• Cancer of the larynx, esophagus and lung

• Mucus Cells/Plugs, Cilia Damage, Ruptured air sacs and capillaries– Cilia in our lungs become paralyzed by the heat and smoke

• Increased Cholesterol

• Air Sac Damage– Lose their elasticity due to the heat and chemicals and can lead to

emphysema.

What are some advantages? Decreased risk of cancer, heart disease,

and COPD More energy Whiter teeth Fresher breath and fresher smelling

clothes and hair Fewer wrinkles and healthier-looking skin A clearer voice Control over addiction – both physically

and psychologically

What is stopping me?? I am afraid I will gain weight The withdrawal symptoms aren’t worth it I live with other smokers who do not plan on

quitting I don’t see a reason to stop now – the

damage is already done

“I think I am ready to start!!”

What steps can I take to begin this process??

Preparing to Quit

• WAIT 5 MINUTES • It may allow the urge to subside on its own.• Getting distracted may allow you to put off having tobacco for 15

or 20 minutes. • CIGARETTE BUTT JAR

• Begin collecting these in a jar• Pay attention to the effects they have on the jar and the air

around them. How does it look? How do they smell? • SWITCH BRANDS

• Preferably to a less expensive one• This may help slow down tobacco intake

Healthy Eating:Avoid weight gain and improve health• Drink 6-8 glasses of water a day• Keep vegetables handy for when you want a

cigarette – just don’t light that carrot• Try healthy snacks: sugarless candy or gum, fruit

juices without sugar, celery, melba toast, mineral water with lemon or lime, chopped ice, licorice

• Cut back on fats, oils, sweets, butter, soft drinks, sweet desserts

• 2-3 servings of milk, yogurt and cheese group• 2-3 servings of meat, beans, eggs, and nut group• 6-11 servings of bread, cereal pasta group

When An Urge Comes On• Deep breathing exercises

• Visualize – imagine the most negative consequence of smoking – keep this up until the urge passes

• Leave the scene of an urge if possible for a few minutes

Remember: A Cigarette Will Not Solve A Stressful Situation

Resolve the argument or problem without one and and you will realize that you did not need a

cigarette at all.

Attitude Adjustment• Many smokers/chewers fear that even years after quitting they

will still want tobacco. • You can quit smoking/chewing and never “miss” it!• To get there, however, requires an attitude adjustment. • Become someone who can turn down a cigarette because they

are unappealing to you. • We will work on this over the next few weeks!

When you think of a cigarette – close your eyes and repeat the following list or come up with your own positive reinforcement!

• I am really glad I quit smoking/chewing• I do not like cigarettes/chew• My urges will go away• Tobacco tastes terrible• I will not be a slave to tobacco

Friendly Support• Tell your family what you are doing

• Many people hesitate to tell family AGAIN that they are quitting. Reconsider – they can be vital in helping you quit and keeping you off tobacco

• Let them know what you are doing and why• They might become a great support network

• Invite them along in “distraction” activities such as an after dinner walk

• Let them know that you may be a bit edgy – it will go away

Reward YourselfQuitting brings great rewards by itself! What

things are you appreciating?– Extra money? – Fresh smelling clothes and home?– Better tasting food?– Breathing easier?– More energy and better sleep?

You’ve worked hard for these benefits, consider giving yourself something to celebrate your success!– Would you like a massage or new book?– Perhaps you could start saving for a vacation.

Avoiding Weight Gain

Physical activity and a good diet will be vital in avoiding weight gain.

Increase physical activity and improve your eating habits BEFORE you quit using tobacco so your body can adjust to the changes.

The Healthy Meal Deal• Gradually improve eating habits. Changing too quickly can add to stress.

• Eat a variety of foods from each food group in the Food Guide Pyramid

• Eat plenty of grain products, vegetables and fruits

• Choose lean and lowfat foods and low-calorie beverages

• Choose lowfat dairy products, lean meats, fish, poultry, and dry beans.

• Drink plenty of water

• Avoid refined sugar (like pastries, candy or cookies)

• Get lots of vitamins through vegetables

• Eat smart snacks (berries, lowfat yogurt, popcorn, wheat crackers

What Medication/Nicotine Replacement Therapy is

available??

Nicotine Patches – 21, 14, 7 mg Nicotine Gum – 2/4 mg Nicotine Lozenges – 2/4 mg Nicotrol Inhaler Zyban Chantix