1. Smoke-Free Living Are You Ready?

2. Are You Ready to Go Smoke-Free? −Many people are surprised how good they feel when they go smoke-free – They feel in charge They’ve won a big victory – They look and feel better They feel good about themselves for being able to quit They have more energy Their skin looks healthier They can taste and smell better

3. Making the Decision −This can be a difficult step. You’re likely to have mixed feelings about quitting. −Allow yourself to work through these feelings. They’re only natural. −If you’re not ready now, leave it open as a possibility for a later date.

4. Why Do You Want to Quit? – For your health? – For your loved ones? – To save money? – To have a more active life? – To be a role model for your children or grandchildren? – To lower your risk for disease? – To live longer?

5. Some Other Good Reasons to Quit – Within 20 minutes, your heart rate and blood pressure begin to drop – Within 12 hours, the carbon monoxide level in your blood drops to normal – Within 3 months, your circulation and lung function improves – Within 9 months, you will cough less and breathe easier

6. Some Other Good Reasons to Quit – Within 1 year, your risk of coronary heart disease is cut in half – After 5 years, your risk of cancer of the mouth, throat, esophagus, and bladder are cut in half – After 10 years, you are half as likely to die from lung cancer, and your risk of larynx or pancreatic cancer decreases – After 15 years, your risk of coronary heart disease is the same as a non-smoker’s

7. Taking the First Steps −Write down your reasons for quitting and keep this list to refer back to as you go through the quitting process −Write down—on the same piece of paper— ways that you can fight the urge to smoke, such as: – Picking up a carrot, apple slices, a piece of gum – Start a household chore to keep your hands busy – Go for a walk to take your mind off of your craving

8. Ready to S-T-A-R-T? Use S-T-A-R-T to get you going – S et a quit date – T ell family, friends, and coworkers of your plan to quit – A nticipate and plan for the challenges you’ll face while quitting – R emove cigarettes and other tobacco products from your home, vehicle, and work – T alk to your healthcare provider about getting help to quit

9. Setting a QuitDate −When you’re ready, set a quit date. – This is an important first step. – Decide if you’re ready in a week, a month, or three months from now.

10. Tell Others −Tell family, friends, and coworkers of your plan to quit. −Also, share your quit date with them. This will make it more concrete.

11. Plan for Challenges −Since nicotine is an addictive substance, you may have cravings and other challenges −Be prepared. Make an action plan so that you are prepared for any obstacles or challenges you may face

12. Remove Tobacco from Your Life −Remember to remove tobacco and anything related to it from your life – Locate all your stashes and throw any tobacco products, lighters, etc., away – Remove tobacco from your car — get it cleaned if it smells of tobacco (This gives you the incentive to stay smoke-free to keep it clean smelling.)

13. Get Help −Talk to the tobacco cessation program available through your work, or speak with your physician – They can give you information on what strategies may be best for you – The added information and expertise can get you off on the right foot

14. Your Triggers −Know what triggers you to smoke −Be aware of situations where having a cigarette seems like the thing to do −This can help you anticipate when you’ll need to use some strategies to stay smoke-free

15. What Makes You Want to Smoke? −Feeling stressed −Feeling down −Talking on the phone −Drinking liquor −Being with other smokers −Drinking coffee −Taking a break at work −Finishing a meal −Watching TV −Seeing someone else smoke −Driving −Playing cards −Cooling off after a fight

16. Victory Over Challenges −Some ways to be victorious when you face challenges (cravings and triggers) include: – Healthier alternatives to grabbing a cigarette Try cut fruits and vegetables (carrots, apple, celery), chewing gum, etc. – Alternative stress relievers Deep breathing, visualize a favorite location (for example, a beach where you recently vacationed), take a walk, meditate

17. Victory Over Challenges – Changing your thought patterns Have a positive and affirming phrase that can help you through the challenges, such as – I’m strong and getting healthy. – I’m willing to change and grow. – I’m now the new me. – Giving yourself a reminder Keep a reminder (a list of reasons, a picture of a loved one, etc.) to look at when you’re experiencing challenges

18. Victory Over Challenges – Getting a change of scenery Leave the situation that is challenging you to give yourself time to breath and relax – Find new activities that divert your attention – Biking – Running – Swimming – Painting – Knitting – Crafts – Some other new hobby

19. The Day Has Come −Hooray! The day has come—it’s your first day of being smoke-free! – Remind your family, friends, and coworkers – Make sure you have strong support – Have back-up plans for any cravings you experience – Find a way to reward yourself for taking the first step (and ways to reward yourself along the way as you continue your smoke-free journey)

20. Help with the Process −FOH Smoking Cessation Programs – www.foh.hhs.gov/Quit – HHS, NIH, and USA.gov partnership – Smokefree.gov