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Transcript of Www.iaff.org/smokefree. What We Will Talk About Health Risks Quit Preparing to Quit Potential...
www.iaff.org/smokefreewww.iaff.org/smokefree
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
Smoking + Fire Fighter Job Stress =
Increased Health Risk
Smoking + Fire Fighter Job Stress =
Increased Health Risk
Health RisksHealth Risks
Risks of Smoking in the General U.S. PopulationRisks of Smoking in the General U.S. Population
Health RisksHealth Risks
Smoking is the number one preventable cause of premature death in the United States!
Health RisksHealth Risks
• The Deaths• Smoking kills more people than alcohol, AIDS, car accidents, illegal drugs, murders, and suicides combined
•People who die each year from their own cigarette smoking: approximately 438,000
•People who die each year from others’ smoking: approximately 38,000
• The Deaths• Smoking kills more people than alcohol, AIDS, car accidents, illegal drugs, murders, and suicides combined
•People who die each year from their own cigarette smoking: approximately 438,000
•People who die each year from others’ smoking: approximately 38,000
Society’s ProblemSociety’s Problem
Society’s ProblemSociety’s Problem
• The Dollars
• Health care costs: $75.5 billion
•Approximately $1,677 per smoker per year
• Productivity costs: $92 billion
•Approximately $2,044 per smoker per year
• The Dollars
• Health care costs: $75.5 billion
•Approximately $1,677 per smoker per year
• Productivity costs: $92 billion
•Approximately $2,044 per smoker per year
Health Risksthat you can reduce when you quit smoking
Health Risksthat you can reduce when you quit smoking
Lung CancerLung CancerCigarette smoke damages cells. This cell damage can lead to tumors that often start in the lungs. Lung cancer can spread to other parts of the body.
Health Risksthat you can reduce when you quit smoking
Health Risksthat you can reduce when you quit smoking
COPDCOPDCOPD (chronic obstructive pulmonary disease) is a group of lung conditions that includes emphysema and chronic bronchitis. COPD is different from asthma, but it can be hard to tell them apart. COPD makes it difficult to breathe. It may get slowly worse as the damage to the lung progresses.
Health Risksthat you can reduce when you quit smoking
Health Risksthat you can reduce when you quit smoking
StrokeStrokeSmoking makes it easier for clots to form that can block the flow of blood. A stroke happens when blood can’t get to the brain.
Coronary Heart DiseaseCoronary Heart DiseaseCigarette smoke narrows the blood vessels and can cause the heart to work harder, which causes coronary heart disease.
Also…Also…Women who smoke and take birth control pills are 13½ times more likely to have a heart attack than women who do not smoke and take birth control pills.
Health Risksthat you may be able to reduce when you quit smoking
Health Risksthat you may be able to reduce when you quit smoking
Heart Attacks = 45% of Fire Fighter
Line-of-Duty Deaths
Heart Attacks = 45% of Fire Fighter
Line-of-Duty Deaths
Health RisksHealth Risks
Exposure to toxins = Increased risk for:
• Colon cancer
• Brain cancer
• Bladder cancer
• Kidney cancer
• Hodgkin’s Lymphoma
Exposure to toxins = Increased risk for:
• Colon cancer
• Brain cancer
• Bladder cancer
• Kidney cancer
• Hodgkin’s Lymphoma
Health RisksHealth Risks
Fire fighting + smoking = addition of increased risk for:
chronic respiratory illness lung damage
Fire fighting + smoking = addition of increased risk for:
chronic respiratory illness lung damage
Health RisksHealth Risks
Blood contact risk for Hepatitis B or C Liver damage
Smoking adds to the damage from
hepatitis
Blood contact risk for Hepatitis B or C Liver damage
Smoking adds to the damage from
hepatitis
Health RisksHealth Risks
Smoking Is Not Just a Personal MatterSmoking Is Not Just a Personal Matter
• Secondhand smoke may increase health risks for family members
↑ lung cancer and heart disease
↑ smoking by children of tobacco users↑ low birth weight, sudden infant death syndrome, asthma, middle ear disease, respiratory infections in children of smokers
• An estimated 38,000 annual deaths are attributed to secondhand smoke
• Secondhand smoke may increase health risks for family members
↑ lung cancer and heart disease
↑ smoking by children of tobacco users↑ low birth weight, sudden infant death syndrome, asthma, middle ear disease, respiratory infections in children of smokers
• An estimated 38,000 annual deaths are attributed to secondhand smoke
Economic Costs of SmokingEconomic Costs of Smoking
• Direct medical expenditures attributed to smoking:
• Approximately $75 billion per year
• Approximately 14% of all Medicaid expenditures are related
to smoking
• Lost productivity:• Approximately $92 billion per year
• Direct medical expenditures attributed to smoking:
• Approximately $75 billion per year
• Approximately 14% of all Medicaid expenditures are related
to smoking
• Lost productivity:• Approximately $92 billion per year
Besides Health Risks…Besides Health Risks…
•46 states have laws restricting smoking in public places
•31 states have laws restricting smoking in private work places
•48 states have laws restricting smoking in government buildings
•46 states have laws restricting smoking in public places
•31 states have laws restricting smoking in private work places
•48 states have laws restricting smoking in government buildings
As of 2006, at least….As of 2006, at least….
Environment for Tobacco Control Is Evolving
Environment for Tobacco Control Is Evolving
WHO Framework Convention onTobacco Control
WHO Framework Convention onTobacco Control
Tobacco TaxationTobacco Taxation
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
For many people, smoking is two things at the same time:
•Craving – having a very strong want or
need for a cigarette and feeling unsettled when you don’t have one
For many people, smoking is two things at the same time:
•Craving – having a very strong want or
need for a cigarette and feeling unsettled when you don’t have one
Why It’s So Hard to QuitWhy It’s So Hard to Quit
For many people, smoking is two things at the same time:
•Craving – having a very strong want or
need for a cigarette and feeling unsettled when you don’t have one
•Habit – doing things the same way over and over when you smoke
For many people, smoking is two things at the same time:
•Craving – having a very strong want or
need for a cigarette and feeling unsettled when you don’t have one
•Habit – doing things the same way over and over when you smoke
Why It’s So Hard to QuitWhy It’s So Hard to Quit
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
Smoking sends nicotine to the brain in a few seconds.Smoking sends nicotine to the brain in a few seconds.
NicotineNicotine
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
Nicotine starts a series of biochemical reactions that cause the release of dopamine.
Nicotine starts a series of biochemical reactions that cause the release of dopamine.
NicotineNicotine
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
Dopamine is a chemical in the Dopamine is a chemical in the brain that gives a feeling of brain that gives a feeling of pleasure and calm.pleasure and calm.
Dopamine is a chemical in the Dopamine is a chemical in the brain that gives a feeling of brain that gives a feeling of pleasure and calm.pleasure and calm.
NicotineNicotine
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
Between cigarettes, the level of dopamine gets less…and you start to get crabby and jumpy.
Between cigarettes, the level of dopamine gets less…and you start to get crabby and jumpy.
NicotineNicotine
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
Your brain craves nicotine to release more dopamine to bring it back to a level of pleasure and calm.
Your brain craves nicotine to release more dopamine to bring it back to a level of pleasure and calm.
NicotineNicotine
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
Smoking again sends nicotine to the brain in a few seconds.Smoking again sends nicotine to the brain in a few seconds.
NicotineNicotine
Why It’s So Hard to QuitCraving comes from brain chemistry
Why It’s So Hard to QuitCraving comes from brain chemistry
• Nicotine has the potential to be addictive
• Has a stimulating and calming effect at the same time
• Depresses appetite, which may interfere with good nutrition
• Nicotine has the potential to be addictive
• Has a stimulating and calming effect at the same time
• Depresses appetite, which may interfere with good nutrition
Why It’s So Hard to Quit Effects of nicotine from cigarette smoking
Why It’s So Hard to Quit Effects of nicotine from cigarette smoking
Why It’s So Hard to Quit Withdrawal effectsWhy It’s So Hard to Quit Withdrawal effects
You might feel bad at first when you stop smoking:
•Constipation•Coughing or sore throat•Cravings•Disturbed sleep•Headaches•Dizziness or tingling•Hunger•Crabby or short-tempered
These effects can lessen over time as your body adjusts to the lack of nicotine.
You might feel bad at first when you stop smoking:
•Constipation•Coughing or sore throat•Cravings•Disturbed sleep•Headaches•Dizziness or tingling•Hunger•Crabby or short-tempered
These effects can lessen over time as your body adjusts to the lack of nicotine.
Why It’s So Hard to QuitWeight Gain
Why It’s So Hard to QuitWeight GainAre you afraid you might gain weight when you quit smoking?
•Not everybody gains weight•Many ex-smokers gain a little (average 6–8 pounds)•About 1 of 10 people gain a lot (maybe 30 pounds)
Are you afraid you might gain weight when you quit smoking?
•Not everybody gains weight•Many ex-smokers gain a little (average 6–8 pounds)•About 1 of 10 people gain a lot (maybe 30 pounds)
• If you do gain weight, ask your doctor for suggestions on how to lose it again when you have your nicotine craving under control
• If you do gain weight, ask your doctor for suggestions on how to lose it again when you have your nicotine craving under control
You can limit weight gain with a You can limit weight gain with a healthy lifestyle.healthy lifestyle.You can limit weight gain with a You can limit weight gain with a healthy lifestyle.healthy lifestyle.
Why It’s So Hard to QuitWeight Gain
Why It’s So Hard to QuitWeight Gain
•Eat low-calorie healthy Eat low-calorie healthy mealsmeals
•Exercise regularly Exercise regularly (check with your doctor (check with your doctor before starting a new before starting a new activity)activity)
•Eat low-calorie healthy Eat low-calorie healthy mealsmeals
•Exercise regularly Exercise regularly (check with your doctor (check with your doctor before starting a new before starting a new activity)activity)
Why It’s So Hard to QuitMost habits are hard to break
Why It’s So Hard to QuitMost habits are hard to break
“Every time I make a phone call, I have a smoke.”
“I smoke with my coffee in the morning.”
“I smoke when I’m waiting at the fire house.”
“I don’t know what to do with my hands if I’m not holding a cigarette.”
“Every time I make a phone call, I have a smoke.”
“I smoke with my coffee in the morning.”
“I smoke when I’m waiting at the fire house.”
“I don’t know what to do with my hands if I’m not holding a cigarette.”
Most habits can trigger a desire for a smoke.
Most habits can trigger a desire for a smoke.
Fire fighting is one of the most stressful jobs
Stress can lead to a desire to smoke
more
Fire fighting is one of the most stressful jobs
Stress can lead to a desire to smoke
more
Why It’s So Hard to Quit
Why It’s So Hard to Quit
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
Potential Benefits From QuittingMajor Health Benefits
Potential Benefits From QuittingMajor Health Benefits
24 h: Chance of having a heart
attack may begin to decrease
24 hrs
Potential Benefits From QuittingMajor Health Benefits
Potential Benefits From QuittingMajor Health Benefits
24 h: Chance of having a heart
attack may begin to decrease
2–12 wk: Blood
circulation and lung
function may improve
2 wks to 3 mos
24 hrs
Potential Benefits From QuittingMajor Health Benefits
Potential Benefits From QuittingMajor Health Benefits
1–9 mo: Lungs may start to
clean themselves
again
1 to 9 mos
24 h: Chance of having a heart
attack may begin to decrease
2–12 wk: Blood
circulation and lung
function may improve
2 wks to 3 mos
24 hrs
Potential Benefits From QuittingMajor Health Benefits
Potential Benefits From QuittingMajor Health Benefits
1–9 mo: Lungs may start to
clean themselves
again
1 to 9 mos
1 y: The excess risk of a heart attack caused by smoking may be reduced in half
1 yr
24 h: Chance of having a heart
attack may begin to decrease
2–12 wk: Blood
circulation and lung
function may improve
2 wks to 3 mos
24 hrs
Potential Benefits From QuittingMajor Health Benefits
Potential Benefits From QuittingMajor Health Benefits
1–9 mo: Lungs may start to
clean themselves
again
1 to 9 mos
5+ y: The risk of having a stroke may be reduced to the same risk as a person who never
smoked
5+ yrs
1 y: The excess risk of a heart attack caused by smoking may be reduced in half
1 yr
24 h: Chance of having a heart
attack may begin to decrease
2–12 wk: Blood
circulation and lung
function may improve
2 wks to 3 mos
24 hrs
Potential Benefits From QuittingMajor Health Benefits
Potential Benefits From QuittingMajor Health Benefits
1–9 mo: Lungs may start to
clean themselves
again
1 to 9 mos
5+ y: The risk of having a stroke may be reduced to the same risk as a person who never
smoked
5+ yrs
1 y: The excess risk of a heart attack caused by smoking may be reduced in half
1 yr
24 h: Chance of having a heart
attack may begin to decrease
2–12 wk: Blood
circulation and lung
function may improve
2 wks to 3 mos
10 y: The risk of
getting lung cancer may be
reduced
10 yrs24 hrs
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:
Potential Benefits From QuittingPotential Benefits From Quitting
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:• Food tastes better• Food tastes better
Potential Benefits From QuittingPotential Benefits From Quitting
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:• Food tastes better• Food tastes better
• Breath, clothes, hair, and nails do not smell of cigarette smoke
• Breath, clothes, hair, and nails do not smell of cigarette smoke
Potential Benefits From QuittingPotential Benefits From Quitting
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:• Food tastes better• Food tastes better
• Breath, clothes, hair, and nails do not smell of cigarette smoke
• Breath, clothes, hair, and nails do not smell of cigarette smoke
• You can save money by not buying cigarettes (About $1,500 per year for a pack-a-day smoker.)
• You can save money by not buying cigarettes (About $1,500 per year for a pack-a-day smoker.)
Potential Benefits From QuittingPotential Benefits From Quitting
Potential Benefits From QuittingPotential Benefits From Quitting
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:
• You may have more energy• You may have more energy
Potential Benefits From QuittingPotential Benefits From Quitting
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:
• You may feel more in control of yourself, as you are not dependent on cigarettes anymore
• You may feel more in control of yourself, as you are not dependent on cigarettes anymore
• You may have more energy• You may have more energy
Potential Benefits From QuittingPotential Benefits From Quitting
Other potential benefits from quitting smoking:Other potential benefits from quitting smoking:
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
Quitting smoking may be the most important step that you can take to improve your health.
Quitting smoking may be the most important step that you can take to improve your health.
Preparing to QuitMake a personal commitmentPreparing to QuitMake a personal commitment
Preparing to QuitMind and BodyPreparing to QuitMind and Body
You may have the best chance of quitting if you prepare your mind and body to quit.
•Think about why you want to quit
•Find out how your doctor can help you overcome nicotine cravings when you quit smoking
•Figure out what changes you can make in your own habits to help you avoid smoking
You may have the best chance of quitting if you prepare your mind and body to quit.
•Think about why you want to quit
•Find out how your doctor can help you overcome nicotine cravings when you quit smoking
•Figure out what changes you can make in your own habits to help you avoid smoking
Make a list of some reasons to quit smoking.Make a list of some reasons to quit smoking.
Preparing to QuitReasons to quitPreparing to QuitReasons to quit
Make a list of some reasons to quit smoking.Make a list of some reasons to quit smoking.“I want to stay healthy for my
family.”
“I want to reduce my risk of getting cancer.”
“I want to set a good example for my children.”
“I want to stay healthy for my family.”
“I want to reduce my risk of getting cancer.”
“I want to set a good example for my children.”
Preparing to QuitReasons to quitPreparing to QuitReasons to quit
Make a list of some reasons to quit smoking.Make a list of some reasons to quit smoking.“I want to stay healthy for my
family.”
“I want to reduce my risk of getting cancer.”
“I want to set a good example for my children.”
“I want to stay healthy for my family.”
“I want to reduce my risk of getting cancer.”
“I want to set a good example for my children.”What other reasons can you think of?
What other reasons can you think of?
Preparing to QuitReasons to quitPreparing to QuitReasons to quit
Talk to your doctor to decide which plan may work best for you.
Talk to your doctor to decide which plan may work best for you.
Preparing to QuitGet help
Preparing to QuitGet help
Talk to your doctor to decide which plan may work best for you.
Talk to your doctor to decide which plan may work best for you.Your doctor may recommend one or more of these:
• Telephone support
numbers• Individual or group counseling• Medications:
•Prescription•Over-the-counter
Your doctor may recommend one or more of these:
• Telephone support
numbers• Individual or group counseling• Medications:
•Prescription•Over-the-counter
Preparing to QuitGet help
Preparing to QuitGet help
Pick a target “quit date” within 2 or 3 weeks, and mark
it on your calendar.
Pick a target “quit date” within 2 or 3 weeks, and mark
it on your calendar.
Preparing to QuitChoose the right timePreparing to QuitChoose the right time
Preparing to QuitChoose the right timePreparing to QuitChoose the right time
Social EnvironmentSocial Environment
Work StressWork Stress
Driving in Traffic
Driving in Traffic
Ordinary Habits
Ordinary Habits
Preparing to QuitChoose the right timePreparing to QuitChoose the right time
Be aware of your triggers.Be aware of your triggers.
Social EnvironmentSocial Environment
Work StressWork Stress
Driving in Traffic
Driving in Traffic
Ordinary Habits
Ordinary Habits
Be aware of your triggers.Be aware of your triggers.
Triggers are things that make you want to smoke.
Triggers are things that make you want to smoke.
Social EnvironmentSocial Environment
Work StressWork Stress
Driving in Traffic
Driving in Traffic
Preparing to QuitChoose the right timePreparing to QuitChoose the right time
Ordinary Habits
Ordinary Habits
•Tell your friends and family about your quit date •Tell your friends and family about
your quit date
Preparing to QuitState your intention
Preparing to QuitState your intention
•Tell your friends and family about your quit date •Tell your friends and family about
your quit date •Ask them to understand that you need to change your habits•Ask them to understand that you
need to change your habits
Preparing to QuitState your intention
Preparing to QuitState your intention
•Tell your friends and family about your quit date •Tell your friends and family about
your quit date •Ask them to understand that you need to change your habits•Ask them to understand that you
need to change your habits
•Ask them to be understanding if you are not your best after quitting, or if you slip
•Quitting is a journey, not an event
•Ask them to be understanding if you are not your best after quitting, or if you slip
•Quitting is a journey, not an event
Preparing to QuitState your intention
Preparing to QuitState your intention
Get rid of all your lighters, ashtrays, and any other smoking gear, including cigarette packs, before your quit date…
Get rid of all your lighters, ashtrays, and any other smoking gear, including cigarette packs, before your quit date…
… to clean up your environment!
… to clean up your environment!
Preparing to QuitStart changing your environment
Preparing to QuitStart changing your environment
Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...
Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...
Preparing to QuitStart changing your habitsPreparing to QuitStart changing your habits
Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...
Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...
Preparing to QuitStart changing your habitsPreparing to QuitStart changing your habits
Go for a walk outside, and avoid high-risk trigger locations…
Go for a walk outside, and avoid high-risk trigger locations…
Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...
Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks...
… to change your routines.… to change your routines.
Preparing to QuitStart changing your habitsPreparing to QuitStart changing your habits
Go for a walk outside, and avoid high-risk trigger locations…
Go for a walk outside, and avoid high-risk trigger locations…
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
Quitting smoking may not be easy, but it can be done.Quitting smoking may not be easy, but it can be done.
QuitQuit
Harold A. SchaitbergerIAFF General
President
Harold A. SchaitbergerIAFF General
President
“I’m a former smoker...so I know how hard it is to quit, but you can do it!”
“I’m a former smoker...so I know how hard it is to quit, but you can do it!”
This is the day you have prepared for.This is the day you have prepared for.
QuitQuit
Be sure to follow your doctor’s treatment advice
Practice the changes in your routine: drink water, chew gum, eat sugar-free candy, exercise, go to non-smoking areas – do anything to avoid the smell and routine of smoking
Just get through each moment of craving
Be sure to follow your doctor’s treatment advice
Practice the changes in your routine: drink water, chew gum, eat sugar-free candy, exercise, go to non-smoking areas – do anything to avoid the smell and routine of smoking
Just get through each moment of craving
QuitQuitQuitQuit
What We Will Talk AboutWhat We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit
Maintenance, or staying smoke-free, may be your final and most important step to a healthier life.
Maintenance, or staying smoke-free, may be your final and most important step to a healthier life.
Staying Smoke-FreeStaying Smoke-Free
Nicotine
Staying Smoke-FreeWhat happens when you “slip”
Staying Smoke-FreeWhat happens when you “slip”
Nicotine
When you stop smoking, the chemical craving may stop after a few days or weeks.
When you stop smoking, the chemical craving may stop after a few days or weeks.
Staying Smoke-FreeWhat happens when you “slip”
Staying Smoke-FreeWhat happens when you “slip”
Nicotine
When you stop smoking, the chemical craving may stop after a few days or weeks.
When you stop smoking, the chemical craving may stop after a few days or weeks.
For most ex-smokers…
…if you have JUST ONE cigarette after you quit, you will soon have the same kind of urge you had before you quit.
For most ex-smokers…
…if you have JUST ONE cigarette after you quit, you will soon have the same kind of urge you had before you quit.
Staying Smoke-FreeWhat happens when you “slip”
Staying Smoke-FreeWhat happens when you “slip”
Nicotine
When you stop smoking, the chemical craving may stop after a few days or weeks.
When you stop smoking, the chemical craving may stop after a few days or weeks.
For most ex-smokers…
…if you have JUST ONE cigarette after you quit, you will soon have the same kind of urge you had before you quit.
For most ex-smokers…
…if you have JUST ONE cigarette after you quit, you will soon have the same kind of urge you had before you quit.
“Not even a single puff…”
“Not even a single puff…”
Staying Smoke-FreeWhat happens when you “slip”
Staying Smoke-FreeWhat happens when you “slip”
If you have a craving, try to:If you have a craving, try to:
Staying Smoke-FreeStaying Smoke-Free
If you have a craving, try to:If you have a craving, try to:• Drink plenty of water• Drink plenty of water
Staying Smoke-FreeStaying Smoke-Free
If you have a craving, try to:If you have a craving, try to:• Drink plenty of water• Drink plenty of water
• Eat a light snack or chew gum• Eat a light snack or chew gum
Staying Smoke-FreeStaying Smoke-Free
If you have a craving, try to:If you have a craving, try to:• Drink plenty of water• Drink plenty of water
• Eat a light snack or chew gum• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new physical activity)
• Exercise or do hobbies (check with your doctor before starting a new physical activity)
Staying Smoke-FreeStaying Smoke-Free
If you have a craving, try to:If you have a craving, try to:• Drink plenty of water• Drink plenty of water
• Eat a light snack or chew gum• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new physical activity)
• Exercise or do hobbies (check with your doctor before starting a new physical activity)• Breathe deeply and hold for 5 seconds
• Breathe deeply and hold for 5 seconds
Staying Smoke-FreeStaying Smoke-Free
If you have a craving, try to:If you have a craving, try to:• Drink plenty of water• Drink plenty of water
• Eat a light snack or chew gum• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new physical activity)
• Exercise or do hobbies (check with your doctor before starting a new physical activity)• Breathe deeply and hold for 5 seconds
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
• Refer to your list of reasons to quit
Staying Smoke-FreeStaying Smoke-Free
Staying Smoke-FreeStaying Smoke-FreeIf you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked.
If you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked.
DateDate # of # of CigarettCigarett
eses
Why I smokedWhy I smoked Next time I slip I Next time I slip I will try to…will try to…
If you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked.
If you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked.
DateDate # of # of CigarettCigarett
eses
Why I smokedWhy I smoked Next time I slip I Next time I slip I will try to…will try to…
06-01-0506-01-05 22I was stressed I was stressed with workwith work
Work outWork out
Staying Smoke-FreeStaying Smoke-Free
Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:
Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:
Staying Smoke-FreeStaying Smoke-Free
Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:
Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new activity)
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new activity)
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
Staying Smoke-FreeStaying Smoke-Free
Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:
Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember:• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new activity)
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor before starting a new activity)
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
…just like you did before.…just like you did before.
Staying Smoke-FreeStaying Smoke-Free
• AWARENESS• AWARENESS
Go Ahead and QuitGo Ahead and Quit
• MAINTENANCE• MAINTENANCE
• QUITTING• QUITTING
• PREPARATION• PREPARATION
www.iaff.org/smokefreewww.iaff.org/smokefree