Quit Smoking

BREAKINGTHE SMOKING HABIT

How to stop smoking … for good!

World No Tobacco Day 2011

Breaking the Smoking habit

World “No Tobacco Day” is a reminder for quit smokingQP No smoking policy prohibits smoking in workplaceMedical Services provides assistance to those who want to quit smokingWe have dedicated Smoking cessation clinics in all locationsThe following slides provides advice which may help you quit smoking

QP MS Smoking Cessation Program

Why should I quit ?

Smoking KILLS

Every year hundreds of thousands of people around the world die from diseases caused by smoking cigarettes.Lung cancer is the leading cause of death for men and women, 90% of lung cancer rates in men is caused by smoking and 80% in womenOne in two lifetime smokers will die from their habit. Half of these deaths will occur in middle age.


What's in a Cigarette?

Your body gets more than nicotine when you smoke.There are more than 4,000 chemicals in cigarette smoke. Some of them are also in wood varnish, the insect poison DDT, arsenic, nail polish remover, and rat poison.The ashes, tar, gases, and other poisons in cigarettes harm your body over time. They damage your heart and lungs. They also make it harder for you to taste and smell things, and fight infections.


Clogs your vessels


Damages your legs


Causes Cancer


Damages your lungs


Smoking and fertility


In menLowers sperm count and motility

Leads to erectile dysfunction

In womenIncreases

spontaneous abortion, preterm labor

and ectopic pregnancies

Nicotine

What does nicotine do ?


It increases tolerance

Nicotine's effects are short-lived, lasting only 40 minutes to a couple of hours. You can become tolerant to nicotine's effects -- you need to use more and more nicotine to reach the same degree of stimulation or relaxation -- and you can see how people would quickly move from smoking one cigarette to a pack a day habit.


It may also increase your basal metabolic rate

This means that you burn more calories than you usually would when you are just sitting around.However, losing weight by smoking doesn't give you any of the health benefits that you'd get if you were losing weight by exercising-- it actually does the opposite! Over the long haul, nicotine can increase the level of the "bad" cholesterol, LDL, which damages your arteries.


Smoking's Impact on Others

Even a little secondhand smoke is dangerous.Secondhand smoke can cause cancer in nonsmokers. It can also cause breathing problems and heart disease. People who breathe secondhand smoke get colds and flu more easily. Pregnant women who breathe secondhand smoke have many risks.


Why is quitting so hard?

Many ex-smokers say quitting was the hardest thing they ever did. Do you feel hooked? You're probably addicted to nicotine. Nicotine is in all tobacco products. It makes you feel calm and satisfied. At the same time, you feel more alert and focused. The more you smoke, the more nicotine you need to feel good. Soon, you don't feel "normal" without nicotine.


What happens when you quit ?


Live longer and healthier

20 minutes after quitting

Your heart rate drops.12 hours after quitting

Carbon monoxide levels in your blood drop to normal.



2 weeks to 3 months after quitting

Your heart attack risk begins to drop.Your lung function begins to improve.

1 to 9 months after quitting

Your coughing and shortness of breath decrease.



1 year after quitting

Your added risk of coronary heart disease is half that of a smoker’s.

5 -15 years after quitting

Your stroke risk is reduced to that of a nonsmoker.



10 years after quitting

Your lung cancer death rate is about half that of a smoker’s.Your risk of cancers of the mouth, throat, esophagus, bladder, kidney and pancreas decreases.

15 years after quitting

Your risk of coronary heart disease is back to that of a nonsmoker’s.


Steps to quitting

Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you're prepared. Before you quit, START by taking these five important steps:


START

S = Set a quit date.T = Tell family, friends, and coworkers that you plan to quit.A = Anticipate and plan for the challenges you'll face while quitting.R = Remove cigarettes and other tobacco products from your home, car, and work.T = Talk to your doctor about getting help to quit.


http://www.smokefree.gov/qg-preparing-set.aspx

http://www.smokefree.gov/qg-preparing-tell.aspx

http://www.smokefree.gov/qg-preparing-anticipate.aspx

http://www.smokefree.gov/qg-preparing-remove.aspx

http://www.smokefree.gov/qg-preparing-talk.aspx

Steps to quitting

Step 1: Get ReadySet a quit dateGet rid of all cigarettes and ashtrays at home, work, and in your carKeep a diary of when and why you smokeTell friends and family you’re going to stop


Steps to quitting

Step 2: Get Support

Your chances of success increase if you have a support networkAsk friends, family, and coworkers for their support in helping you quitAsk others not to smoke around you or leave cigarettes out in the open


Steps to quitting

Step 2: Get Support

Contact QP smoking cessation clinic and talk to the doctor about tobacco’s effects on the body, choosing a quit plan, and dealing with withdrawal


Steps to quitting

Step 3: Learn New Skills & BehaviorsDistract yourself from urges to smoke

Talk to someoneGo for a walkGet busy with a taskGo somewhere you’re not allowed to smoke


Steps to quitting

Step 3: Learn New Skills & Behaviors

Change your routine

Take a different route to workDrink tea instead of coffeeEat breakfast in a different place


Steps to quitting

Step 3: Learn New Skills & Behaviors

Reduce stress – take a hot bath, exercise, or read a book

Plan something enjoyable to do every dayDrink a lot of water and other fluids


Steps to quitting

Step 4: Get MedicationYour doctor may recommend one of these to help you quit:

Nicotine gumNicotine inhalerNicotine nasal sprayNicotine patchBupropion SR


Double your chances

Using these medicines can double your chances of quitting for good. But remember: Medicine alone can't do all the work. It can help with cravings and withdrawal, but quitting will still be hard at times.


Nicotine Replacement Therapy(NRT)

Nicotine gum, patches, inhalers, sprays, and lozenges are called nicotine replacement therapy (NRT). That's because they take the place of nicotine from cigarettes. NRT can help with withdrawal and lessen your urge to smoke. If you are pregnant or planning to become pregnant, consult your doctor before using NRT.


Myths and truths about NRT


Myth: Nicotine Replacement Therapy (NRT) does

not work.

Truth: NRT does work. NRT can double a smoker’s chances of quitting smoking.The likelihood of staying quit for more than six months is increased when a smoker uses NRT according to the directions.


Myth: NRT is too expensive

Truth: Over time the cost of NRT is less expensive than the cost of cigarettes. NRT is generally used for a limited time, whereas cigarettes are typically consumed many years.


Myth: NRT causes disease.

Truth: The effect of NRT on the body is not fully known, but NRT products are safer than cigarettes. The negative health effects of cigarettes are proven. Of the 4,000 chemicals found in tobacco smoke, over 60 are known to cause cancer. By using NRT to quit smoking you reduce your exposure to many chemicals found in tobacco smoke.


Myth: The nicotine in cigarettes is the same as the nicotine found in (NRT)products.

Truth: No, the products are different and the likelihood of long-term addiction to NRT is very low. The nicotine found in NRT is regulated by FDA. The amount of nicotine in NRT is less than in cigarettes and it is delivered more slowly. NRT products have a much lower risk of addiction than cigarettes.


Myth: If I use NRT, I will experience no withdrawal symptoms or cravings

Truth: NRT does reduce withdrawal symptoms associated with cigarette smoking. However, it may not completely eliminate them. The symptoms most helped by NRT include: irritability, frustration, anger, craving, hunger, anxiety, difficulty concentrating, restlessness, and insomnia.


Steps to quitting

Step 5: Avoid Relapse

Most relapses occur within the first three monthsAvoid being around other smokers – can make you want to smoke


Steps to quitting

Step 5: Avoid Relapse

Expect a small weight gain (usually less than 3 Kgs)Eat a healthy dietStay activeLook for ways to improve your mood other than smoking


Will it work?

Successful quitters are

Ready to changeMotivated to quitNo matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.


Withdrawal: How You May Feel When You Quit

Common feelings of smoking withdrawal include:Feeling depressed Not being able to sleep Getting cranky, frustrated, or mad Feeling anxious, nervous, or restless Having trouble thinking clearly Feeling hungry or gaining weight


Managing withdrawal

Symptoms

Most intense during the first three to seven daysMay continue for several weeks but will get less severeTriggers or cues associated with smoking can cause cravings


Managing withdrawal

Do

ExerciseReduce or avoid caffeine or

other stimulantsRelax before going to bedMake your bedroom quietKeep a bedtime routine


Managing withdrawal

Do

Drink plenty of waterUse cough drops to relieve throat irritation

Don’t

Eat, watch TV, or discuss problems in bed


Managing withdrawal

If you’re having trouble concentrating

Adjust your schedule to a lighter workloadLower your expectations on the amount of work you can doUnderstand the amount of energy and time it takes to stop smoking


Managing withdrawal

If your appetite has increased

Eat healthy snacksDon’t delay regular mealsDrink more waterExercise regularly


Managing withdrawal

If you crave a cigaretteWait out the craving (usually less than five minutes)Try deep breathingUse distractionsCall someone in your

support networkChew gumBrush your teeth


Renew your dedication

Reward yourself for resisting urges to smokeReview your reasons for stoppingRemind yourself often how well you’re doing


You can do it!

Tobacco addiction is a chronic disease – seek advice, support, and care from QP smoking cessation clinicQuitting smoking can reduce illness, prevent death, and increase your quality of lifeQuitting can be difficult – remember to ask for helpYou can do it!


Contact us

For help and support in going smoke free please contact:Doha;QP Center for Health & Wellness: 44063333Mesaieed: 44773333.Dukhan : 44716605Ras Laffan: 44748899


Thank you

[email protected]: AAFP.org

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