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The Great American Smokeout
Every year, smokers across the nation take part in the
American Cancer Society's Great American Smokeout® by smoking less
or quitting for the day on the third Thursday of November. This year's
Great American Smokeout® will be held on Thursday, November 17, 2005.
The event challenges people to stop using tobacco and raises awareness
of the many effective ways to quit for good.
Today, an estimated 46 million US adults smoke. Tobacco use can cause
lung cancer, as well as other cancers, heart disease, and lung disease.
If all adults stopped tobacco use and children did not start, nearly 30%
of all cancer deaths could be prevented. (Source:Cancer Control State
of the Science Guide). Smoking is responsible for 1 in 3 cancer deaths
and 1 in 5 deaths from all causes. Another 8.6 million people are living
with serious illnesses caused by smoking.
Secondhand Smoke Affects Everyone...
The ill effects of cigarettes reach beyond the smoker
themselves. Secondhand smoke, or environmental tobacco smoke (ETS), contains
numerous human carcinogens for which there is no safe level of exposure.
- Secondhand smoke is estimated by EPA to cause approximately 3,000
lung cancer deaths in nonsmokers each year.
- An estimated 35,000 to 40,000 deaths are caused from heart disease
in people who are not current smokers, but are exposed to secondhand
smoke.
- Exposure causes irritation of the eye, nose and throat, coughing,
phlegm, chest discomfort and reduced lung function in nonsmokers.
- Secondhand smoke contains over 4,000 substances, more than 40 of which
are known or suspected carcinogens.
Especially Children
- Infants and young children whose parents smoke are among the most
seriously affected by exposure to secondhand smoke.
- Each year, exposure to secondhand smoke causes 150,000 to 300,000
lower respiratory tract infections (such as pneumonia and bronchitis)
in infants and children younger than 18 months of age, resulting in
between 7,500 and 15,000 hospitalizations each year.
- In the U.S., 43 percent of children are exposed to secondhand smoke
in their own homes and 85 percent of children have detectable levels
of nicotine in their blood.
- Secondhand smoke exposure causes buildup of fluid in the middle ear,
resulting in 700,000 to 1.6 million physician office visits. Middle
ear infections are the most common cause of childhood operations and
of childhood hearing loss.
Plan Your Quit Day
To get ready to quit smoking, ask yourself these 3 questions:
- Why do I want to quit smoking?
- What method will I use to quit smoking?
- How do I stay smoke free?
The Three Phases of Quitting
1. Deciding to Quit:
Why should you quit? Each smoker has his or her
own reasons; here are three good ones:
- Your Family. Your family needs your financial and emotional
support. If you die prematurely from a smoking-related illness, who
will do all the things you do for your family?
- Your Kids. Kids exposed to secondhand smoke at home are more
prone to colds, ear infections and allergies than children of nonsmoking
parents. By age 7, they may be shorter than their friends, lag behind
in reading ability and have behavior problems. Worse still, they will
likely become smokers themselves.
- Yourself. It's never too late to quit smoking. Right away,
you'll look better (no more yellow teeth and fingers), feel better (good-bye
hacking cough, hello vitality) and enjoy life better (flowers smell
sweeter, food tastes better).
The Next Move: You know why you want to quit.
Now choose a date and put a big red circle on the calendar. Every night
before going to bed, state your reasons for quitting out loud 10 times.
2. Preparing To Quit
Now you're ready to look into smoking cessation options.
You may want to discuss this with your pharmacist or other health care
professional. In choosing the method that's appropriate, consider these
factors:
- How long you've been smoking.
- How many cigarettes you smoke a day.
- What triggers your urge to smoke.
- Whether you smoke on a regular schedule or randomly.
- Whether you experience intense morning cravings.
- Whether you've tried to quit in the past.
- Why you had problems quitting or staying off cigarettes.
You will also need a support program to help you overcome
the psychological and behavioral aspects of smoking as you reduce your
nicotine intake.
The most common smoking cessation methods are:
- Cold Turkey
- Gradual
- Nicotine Replacement Therapy
Gum or patch - which is right for you?
To find out, check which statements apply to you.
___ Smoke at irregular intervals (such as more in the evening).
___ Want to relieve cravings as they occur throughout the day.
___ Want something to occupy your hands.
If you have answered "yes" to 2-3 of the items
above, then nicotine gum may be your best choice. Nicotine gum provides
oral gratification and allows you to control your dosage schedule to help
keep periodic cravings at bay.
- OR -
___ Smoke at regular intervals (such as once every 1/2 hour).
___ Want once-a-day convenience.
___ Prefer not to chew gum.
If you have answered "yes" to 2-3 of the items
above, then the nicotine patch may be your best choice. Nicotine patches
provide once-a-day convenience to help prevent cravings throughout the
day.
Next steps
Don't keep your intention to quit a secret. Tell your friends and family
that you are trying to quit smoking and let them know what they can do
to support you - and invite other smokers you know to join you so that
you can reinforce each other's efforts.
Keep smoking "out of sight and out of mind" by getting rid of
cigarettes, lighters, matches and ashtrays from your home, office and
car; asking friends and family members not to smoke around you; and vacuuming
your home and car to remove the smell of cigarettes (don't forget to send
your clothes to the dry cleaner for freshening).
Avoid bars and other spots where other smokers gather;
calm the jitters with long strolls and deep breaths of fresh air; go to
the movies, museum or other places where smoking is not allowed; keep
your hands busy (try a crossword puzzle or building a model ship).
Strengthen your resolve by making a friendly wager with
a co-worker or a family member that you can stay smoke-free all day on
your quit day, and then the day after, for a whole week, and so on.
3. Following Through
Now that you've chosen your smoking cessation method,
make sure you include a support program to change your smoking behavior.
The American Cancer Society offers programs to help you through your quit
attempt. Call 1-800-ACS-2345 for more information, or contact your local
office. If you have chosen a nicotine replacement therapy, there are now
cessation support programs available with the over-the-counter therapies.
To cope with cravings, practice the 4Ds:
- DEEP breaths. Slowly inhale and exhale.
- DRINK lots of water throughout the day (especially during a
craving).
- DO something else to get your mind off the craving. Call a
friend, go for a walk, chew on a carrot stick.
- DELAY reaching for a cigarette. The urge will pass.
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