Quitting Tobacco “Quitting is hard, not quitting is harder” Q. Why quitting is hard ? Ans: due to nicotine. Ans: due to nicotine.NICOTINE:  It is highly addictive –as addictive as heroin and cocaine  The body becomes physically and psychologically dependent on nicotine.  Nicotine produces pleasurable feelings that make the smoker want to smoke more.  As the nervous system adapts to a level of nicotine, the smoker to maintain this level and in the body.

FACT SHEET BY GLOBAL YOUTH TOBACCO SURVEY IN SEA REGION almost 7 in 10 current smokers want to stop smoking.

Steps in Quitting for abrupt stopping ”cold turkey” method I.Develop faith and will power. - there is no magic bullet or pill for quitting remember: remember: -quitting is possible. -quitting is possible. -it requires will power,faith in quitting for better health of your own and for others. -it requires will power,faith in quitting for better health of your own and for others.. -be strong and confident. -be strong and confident.

Steps in Quitting 2.Know about withdrawal symptoms. - withdrawal from nicotine has two parts: a.the physical a.the physical b.the psychological b.the psychological To reduce physical symptoms / dependency is not hard. *(nicotine replacements are also available, but will power should be enough to overcome this).

The bigger part is the psychological part of quitting a.If you have been using tobacco for any length of time,it has become linked with many of your activities – watching TV ;attending sports events, fishing, drinking tea, driving. b.If will take time to “un link” smoking from these activities,so try to stop this activities for a certain period like one or two months. c. Use oral substituents like gums,candy,etc

3. Get rid of all cigarettes, lighter, ashtrays and any other items related to smoking 4.Keep active – (try walking,exercising,doing hobbies) (try walking,exercising,doing hobbies) 5.Avoid situations where the urgue to smoke is strong. 6.If you feel like smoking,try to take deep breaths. And imagine your lungs being filled with clean, fresh air.

7.Believe  Believe that you could get a tobacco related disease if you keep on smoking,this worries you  Believe that you can make an honest attempt at quitting.  Believe that the benefits of quitting outweigh the benefits of continuing tobacco.

*If you cannot quit abruptly. start by setting a quit date On your Quit Date follow these suggestions:- On your Quit Date follow these suggestions:-  Tells your friends and family about your Quit date.  Don’t smoke.  Get rid of all cigarettes,lighter,ashtrays and other items related to smoking.  Keep active-try walking,exercise or doing other hobbies.  Avoid situations where the urge to smoke is high.  Avoid alcohol.  Use the 4 ‘A’s Avoid Avoid Alter Alter Alternatives Alternatives Activities to deal with tough situations Activities to deal with tough situations

Which of the following is true about you quit a day? a.Tell your friends about it. b.Smoking is done throughout the day c.Only buy cigarette,do not smoke

Benefits of Quitting Tobacco over time # 20 minutes after Quitting : -Blood pressure drops to level close to that before the last cigarette. -Blood pressure drops to level close to that before the last cigarette. -the temp of hands and feet increase to normal. -the temp of hands and feet increase to normal. # 8 hours after quitting: -carbon monoxide level in blood falls to normal -carbon monoxide level in blood falls to normal

# 24 hours after quitting: -circulation improves -lung function increases up to 30% # 2 weeks -3months after quitting: -coughing,fatigue, sinus congestion, shortens of breathe decreases. -Cilia regain normal function in lungs, Increasing the ability to handle mucous, clean the lungs, and reduce infection.

#1 year after quitting: -the excess risk of coronary heart disease is low # 5 years after quitting: -your stroke risk is reduced to that of a non smoker. # 15 years after quitting -the risk of coronary heart disease is that of a non smoker

Always remember, ”not smoking is the fashion” “ non-tobacco –user is what is in fashion!”  Facts: The no. of people who do not often use tobacco products is much higher compared to the number of people who do. The no. of people who do not often use tobacco products is much higher compared to the number of people who do. Most people understand that using tobacco is an invitation to various fatal health disorders and so choose to stay away from it.Most people understand that using tobacco is an invitation to various fatal health disorders and so choose to stay away from it. In SEAIn SEA -out of 100 adults -out of 100 adults 44 smoke tobacco and 56 do not 44 smoke tobacco and 56 do not -out of 100 adult females -out of 100 adult females 3 smoke tobacco and97 do not 3 smoke tobacco and97 do not -out of 100students(13-15 year old) -out of 100students(13-15 year old) 5 smoke and 95 do not 5 smoke and 95 do not 13 use tobacco products and 87 do not 13 use tobacco products and 87 do not

Thank you for your patience!!! ANY QUESTION????