Help a Friend Quit Smoking

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Help a Friend Quit Smoking

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Help a Friend Quit Smoking. HOW CAN YOU HELP?. A friend tells you he/she wants to quit smoking, but doesn’t know how. You’re not a counselor; you’re a peer educator and a friend. How can you help?. - PowerPoint PPT Presentation

Transcript of Help a Friend Quit Smoking

Page 1: Help a Friend Quit Smoking

Help a Friend Quit Smoking

Page 2: Help a Friend Quit Smoking

HOW CAN YOU HELP?

A friend tells you he/she wants to quit smoking, but doesn’t know how.You’re not a counselor; you’re a peer educator and a friend.How can you help?

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Many people say they want to quit smoking, but later rationalize why they need a smoke. Here are some common rationalizations to smoke and possible

replies.

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Rationalizations and Replies

Rationalization:“I want to quit, but life is too stressful right now.”

Reply: When is life not stressful? True, quitting during finals

may not be the ideal time, but the “perfect moment” may never come. Let’s figure out a good

time for you to quit.

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Rationalizations and RepliesRationalization:

“I only smoke when I…”

Study, drink, am stressed, stay up late, am offered a smoke, hang out with friends, am cramming for a test, etc.

Reply:Smoking a few times a week can quickly turn you into

a full time smoker. Among occasional smokers, about 50% are on their

way to smoking full-time for an average of 6-10 years. Let’s talk about how often the “when I” occurs.

American Journal of Public Health

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Rationalizations and Replies

Rationalization:“I’m worried about gaining weight.”

Reply:The stress on your heart of smoking a pack a day is equal to being 90 lbs over weight.

The average person can gain 4-10 lbs after quitting, which can easily be prevented or lost with

a healthy diet and exercising.

University of South Florida

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Who’s in Charge? The Cigarette or You?

When trying to quit, learn what your triggers are so you can fight them.

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Smoking Triggers

• Stimulation • Handling • Pleasure• Relaxation• Craving• Habit

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Trigger: Stimulation

• People whose trigger is stimulation think that smoking helps keep them focused and organized.

• Smoking can make you feel like this because nicotine is a stimulate.

Replace what you get from smoking:• Drink a lot of

water• Eat healthy• Get enough sleep• Exercise• Keep a to-do list

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Trigger: Handling

Some people like the feeling of having something in their hands; they like the inhaling and exhaling and

watching the smoke.

Replace what you get from smoking:

- Chew on a toothpick or sugarless gum

- Suck on a lollypop- Eat carrots or celery- Doodle with a pen

- Carry silly putty - Carry a stress ball- Chew on a straw

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Trigger: PleasureSome smokers just enjoy smoking.

They associate it with “the good times.”

Replace what you get from smoking:• Remind yourself why you want to quit.• Change is good! Hang out in smoke-free places and

make new “good times.”• Spend the money you saved from not buying tobacco

on something for yourself.

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Trigger: RelaxationA lot of smokers use cigarettes to deal with stress.

There are lots of other ways to handle stress.

Replace what you get from smoking:• Exercise• Breathe!• Remember that smoking doesn’t solve the problem.

Figure out what does, and act on it.

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Trigger: CravingWhen a smoker quits, he/she can go through withdrawal

symptoms.

Replace what you get from smoking:• Use the nicotine patch, gum, inhaler, etc.• Consult a physician about prescription medication.• Tell friends and family you’re quitting and need support. • Avoid situations that could trigger a craving.

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Trigger: Habit

Habit smokers often smoke unconsciously; smoking is no longer even satisfying.

Break the habit. Change your smoking routine:

• Keep your cigarettes in a different place. • Smoke with the other hand.• Only take a few drags, then put it out.• When you want a smoke, wait a minute and see if the

craving passes.

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You’re a friend, not a counselor. Be supportive and STEP by STEP, you CAN help your friend reach

the goal!