TIPS & RESOURCES FROM THE SCHOOL BASED CLINIC

Quitting Tobacco

Introductions

• Not here to preach… I know you know smoking’s bad for you.

• Speaking from experience.• Here to share information – hopefully some of

it will be useful.• Feel free to ask questions.

Why Quit Smoking….

• If you are a smoker, you have:• 22 times the risk of dying from lung cancer if

male• 12 times the risk of dying from lung cancer if

female• 10 times the risk of dying from bronchitis and

emphysema• 2 to 3 times the risk of heart disease• 2 times the risk of stroke

Why Quit Smoking….

• Smoking is much more addictive than you may believe.

• You will look better. Your hair clothes, and breath will smell better, and your teeth will be whiter.

• Smoking is a poor way to lose weight or avoid gaining weight.

• After you quit you will tire less easily after physical activity.

Smoking & Appearance

• Poor Skin Tone

• Sagging Skin

• Lines Around the Lips

• Damaged Teeth and Gums

• Stained Fingers

• Hair Loss

• Crow's Feet Eye Wrinkles

Why Quit: To save money!

• If you started smoking one year ago, and you smoke half a pack a day….• Cost per day: $3.25

• Cost per year: $1187• If you keep smoking for another 5 years: $5,935!

• If you smoke a pack a day….• Cost per day: $6.50

• Cost per year: $2374• If you keep smoking for another 5 years: $11,871!

Know where to START

•Set a Quit Date

•Tell family and friends about your decision to quit

•Anticipate & plan for times when you may be tempted to smoke

•Remind yourself why you want to be smoke free

•Track and monitor your progress regularly

Set a Quit Date

• Pick a date, within the next two weeks, to quit smoking. 

Tell Friends & Family

• Tell your family and friends why you’re quitting

• Ask them not to smoke around you

• Ask others who are trying to quit for tips and advice

• Ask a friend or family member to quit with you

Anticipate & Plan

• Quitting is hard! During the first few weeks you may:• Feel a little depressed• Not be able to sleep• Get cranky, frustrated, or mad• Feel anxious, nervous, or restless• Have trouble thinking clearly

• Know your triggers

• Prepare for cravings 

• Plan for withdrawal

Remind yourself why you want to be smoke free

• Here are some reasons you may want to quit:• Set a good example for my younger siblings• More money• Protect the environment• Be healthier now and in the future• Make my friends and family proud of me• Have more energy• Feel in control of my life• Pick reasons that are important to YOU

Keep Trying

• If you relapse (slip and smoke after you've quit), consider what caused the slip.

• Make a plan to avoid or handle this situation in the future.

• Accept that you slipped, learn from the slip, and recommit to quit smoking.

Resources to help you quit

• Web Based Coaching• Quitplan.com• Smoke Free Teens • http://teen.smokefree.gov/Default.aspx

• Text & Phone Coaching• 1-888-354-PLAN• 1-800-QUIT-NOW• Smoke Free TXT• http://teen.smokefree.gov/smokefreeTXT.asp

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Smoke Free Teens

• “We’re NOT going to tell you what to do.”• Designed to help you make decisions for yourself, not

to tell you what to do/not do.

• Website has information to help you explore how your mood, social life, etc affects your decision to smoke or to quit.

• http://teen.smokefree.gov/

Smoke Free TXT

• Text the word QUIT to IQUIT (47848) answer a few questions, and you'll start receiving messages.

• They will text you:

• You can text when you need some extra support

Quit Smart app

• QuitSTART is a free smartphone app from Smoke Free Teens

• App store