What 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 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 Risks

Risks of Smoking in the General U.S. Population Risks of Smoking in the General U.S. Population Health Risks

Smoking is the number one preventable cause of premature death in the United States! Health 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 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 Risks that you can reduce when you quit smoking Lung Cancer Cigarette 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 Risks that you can reduce when you quit smoking COPD COPD (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 Risks that you can reduce when you quit smoking Stroke Smoking 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 Disease Cigarette smoke narrows the blood vessels and can cause the heart to work harder, which causes coronary heart disease.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 Risks that 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 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 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 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 Risks

Smoking 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 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… 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….

Environment for Tobacco Control Is Evolving WHO Framework Convention on Tobacco Control Tobacco Taxation

What 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 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 Quit

Why It’s So Hard to Quit Craving comes from brain chemistry

Smoking sends nicotine to the brain in a few seconds. Nicotine Why It’s So Hard to Quit Craving comes from brain chemistry

Nicotine starts a series of biochemical reactions that cause the release of dopamine. Nicotine Why It’s So Hard to Quit Craving comes from brain chemistry

Dopamine is a chemical in the brain that gives a feeling of pleasure and calm. Nicotine Why It’s So Hard to Quit Craving comes from brain chemistry

Between cigarettes, the level of dopamine gets less…and you start to get crabby and jumpy. Nicotine Why It’s So Hard to Quit Craving comes from brain chemistry

Your brain craves nicotine to release more dopamine to bring it back to a level of pleasure and calm. Nicotine Why It’s So Hard to Quit Craving comes from brain chemistry

Smoking again sends nicotine to the brain in a few seconds. Nicotine Why It’s So Hard to Quit Craving 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 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 Quit Weight Gain 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) 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

You can limit weight gain with a healthy lifestyle. Why It’s So Hard to Quit Weight Gain Eat low-calorie healthy mealsEat low-calorie healthy meals Exercise regularly (check with your doctor before starting a new activity)Exercise regularly (check with your doctor before starting a new activity) Eat low-calorie healthy mealsEat low-calorie healthy meals Exercise regularly (check with your doctor before starting a new activity)Exercise regularly (check with your doctor before starting a new activity)

Why It’s So Hard to Quit Most 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.

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

What 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 Quitting Major Health Benefits 24 h: Chance of having a heart attack may begin to decrease 24 hrs

Potential Benefits From Quitting Major 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 mos24 hrs

Potential Benefits From Quitting Major 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 mos24 hrs

Potential Benefits From Quitting Major 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 mos24 hrs

Potential Benefits From Quitting Major 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 mos24 hrs

Potential Benefits From Quitting Major 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 yrs 24 hrs

Other potential benefits from quitting smoking: Potential Benefits From Quitting

Other potential benefits from quitting smoking: Food tastes better Potential Benefits From Quitting

Other potential benefits from quitting smoking: Food tastes better Breath, clothes, hair, and nails do not smell of cigarette smoke Potential Benefits From Quitting

Other potential benefits from quitting smoking: Food tastes better 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.) Potential Benefits From Quitting

Other potential benefits from quitting smoking:

You may have more energy Potential Benefits From Quitting Other potential benefits from quitting smoking:

You may feel more in control of yourself, as you are not dependent on cigarettes anymore You may have more energy Potential Benefits From Quitting Other potential benefits from quitting smoking:

What 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. Preparing to Quit Make a personal commitment

Preparing to Quit Mind 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. Preparing to Quit Reasons to quit

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 Quit Reasons to quit

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? Preparing to Quit Reasons to quit

Talk to your doctor to decide which plan may work best for you. Preparing to Quit Get help

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 Quit Get help

Pick a target “quit date” within 2 or 3 weeks, and mark it on your calendar. Preparing to Quit Choose the right time

Social Environment Work Stress Driving in Traffic Ordinary Habits

Preparing to Quit Choose the right time Be aware of your triggers. Social Environment Work Stress Driving in Traffic Ordinary Habits

Be aware of your triggers. Triggers are things that make you want to smoke. Social Environment Work Stress Driving in Traffic Preparing to Quit Choose the right time Ordinary Habits

Tell your friends and family about your quit date Preparing to Quit State your intention

Tell your friends and family about your quit date Ask them to understand that you need to change your habits Preparing to Quit State your intention

Tell your friends and family about your quit date 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 Quit State your intention

Get rid of all your lighters, ashtrays, and any other smoking gear, including cigarette packs, before your quit date… … to clean up your environment! Preparing to Quit Start changing your environment

Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks... Preparing to Quit Start changing your habits

Try eating sugar-free candy or chew gum instead of having a cigarette on some of your breaks... Preparing to Quit Start changing your habits 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... … to change your routines. Preparing to Quit Start changing your habits Go for a walk outside, and avoid high-risk trigger locations…

What 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. Quit Harold A. Schaitberger IAFF General President Harold A. Schaitberger IAFF General President “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. Quit

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 Quit

What 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. Staying Smoke-Free

Nicotine Staying Smoke-Free What happens when you “slip”

Nicotine When you stop smoking, the chemical craving may stop after a few days or weeks. Staying Smoke-Free What happens when you “slip”

Nicotine 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-Free What happens when you “slip”

Nicotine 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…” Staying Smoke-Free What happens when you “slip”

If you have a craving, try to: Staying Smoke-Free

If you have a craving, try to: Drink plenty of water Staying Smoke-Free

If you have a craving, try to: Drink plenty of water Eat a light snack or chew gum Staying Smoke-Free

If you have a craving, try to: Drink plenty of water Eat a light snack or chew gum Exercise or do hobbies (check with your doctor before starting a new physical activity) Staying Smoke-Free

If you have a craving, try to: Drink plenty of water Eat a light snack or chew gum Exercise or do hobbies (check with your doctor before starting a new physical activity) Breathe deeply and hold for 5 seconds Staying Smoke-Free

If you have a craving, try to: Drink plenty of water Eat a light snack or chew gum Exercise or do hobbies (check with your doctor before starting a new physical activity) Breathe deeply and hold for 5 seconds Refer to your list of reasons to quit Staying Smoke-Free

If you “slip” and have a cigarette after your quit date, keep track of why you smoked and how many cigarettes you smoked. Date # of Cigarettes Why I smoked Next time I slip I 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. Date # of Cigarettes Why I smoked Next time I slip I will try to… I was stressed with work Work out Staying Smoke-Free

Don’t be discouraged. Try again. These “slips” are situations to prepare for. If you can’t avoid them, then remember: Staying Smoke-Free

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-Free

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. Staying Smoke-Free

AWARENESS Go Ahead and Quit MAINTENANCE QUITTING PREPARATION