Introduction
Smoking Cessation- 26 Seconds
“Do you smoke?”
“How long have you been a smoker?”
“What prompted you to start?”
“Have you ever tried to quit?”
“Were you successful?”
“Why weren't you successful?”
These are all valuable questions to reflect upon when starting to pursue the path to cessation.
The Variety...
Pipes
Cigars
Cigarettes
Vaping
With recent research it is showing that no matter what form a smoker chooses they are all harmful to the body and lungs. A lot of the younger generation has chosen to start vaping however this is still a dangerous form of smoking. Many smokers have switched to vaping as a way to help quite or have a "better" form but this is not the case. In order to stop smoking it needs to be in all forms and smokers need to be aware of this. https://www.sciencedirect.com/science/article/pii/S0735109719346935?via%3Dihub
Task
The Ted-Ed video above is brief synopsis on how cigarettes affect the physiology of the body.
Why Quit?
MONEY
If you smoke one pack a day and the average pack of cigarettes cost about $7.25 after taxes
| Time without buying cigarettes | Amount Saved |
|---|---|
| Per Week | $ 50.75 |
| Per Month | $ 203 |
| Per Year | $ 2646 |
HEALTH
- Can add 10 years to your life
- Lower your risk of 12 types of cancers
- Decrease your risk of so many health problems like
-COPD
-Cardiovascular disease
-Reproductive problems
-Pneumonia - -The list is endless!
- Reduce or eliminate your cough, wheezing, sputum
QUITTING TIMELINE OF BENEFITS
| Seconds | Money Saved |
| Minutes | Heart rate will decrease |
| 24 Hours | Nicotine levels will drop to zero |
| A Few days | Carbon monoxide level will return to normal levels |
| 1-12 Months | Shortness of breath & cough will gradually improve |
| 1-2 Years | Risk of Heart attack drops dramatically |
| 3-6 Years | Risk of Coronary Artery disease is cut in half |
| 5-10 Years |
Risk of stroke Decreases. Throat, Mouth, Voice box cancer risk decreases by 50% |
| Continued | The list continues! After 10, 15, 20 years some of your risks decrease to that of someone who never smoked! |
So You've Decided to Quit. Now What?
Pick a date, write it down, put it somewhere you can see it everyday.
Your first day should be on a day that you won't be overly busy or stressed, maybe a weekend?
Go Over Your Personal Challenges
- What is the hardest part of quitting for you?
- What made you fail in the past?
- How will you avoid cigarettes or buying another pack?
- Get a support system, let your friends and family know
- You might have to have a conversation with those around you who smoke or aren't as supportive
Know your triggers and remove reminders
Develop coping strategies and know where to go for help
There are resources available such as:
Quit lines 1-800 QUIT NOW
SmokeFreeTxt
Medications: ask your doctor if medications are a good option for you
Write Down Your Time Frame
Wether you are planning to quit all at once or gradually smoke less it's important to have a plan in place.
When quitting gradually make sure you decide before hand the time frame you want to follow
Reward yourself for milestones and forgive yourself when some days don't go to plan!
Process
TedX on the process of smoking cessation.
This section is specific to each individual and their specific path to smoking cessation. In order for you to succeed you have to find what works for you!
Make a quit plan- Here is where we stress self-development. As stated above in the ted talk video dopamine is instant feel good and that is released when smokers have a cigarette. In order to replace smoking working on your self-development releases dopamine and helps in outgrowing your addiction. Finding new hobbies or sticking with a plan helps self-development.
Learn about quitting medications- Not everyone seems to need medications to help quitting. Some have used nicotine patches, vaping, and starting new habits other than smoking. Sadly when using other techniques to quit for many individuals there are relapses. This will get a person feeling defeated but we need to be encouraging and let them realize that this relapse is just part of their quitting process and to not give up.
Gather support- Many try to take on this task alone. Find a group of individuals who are there to truly support you from family, friends, coworkers, and others on their path to cessation. As hard as it may be certain people might need to be in your life less depending on their habits and how it affects yours.
Manage cravings- In order to do this find your personal potential. Start with your identity, emotions, and beliefs. Finding these things will help start leading the way to the path you want to follow. Another great piece of advice is to not phrase things in the negative. When doing so all we hear is the negative. In order to manage cravings we need to not focus on that craving and focus on something else.
Evaluation
Quitting smoking is a process that will require constant evaluation of one's success. It is not uncommon for people to relapse, however, it is critical to not let that hold you back! Journaling your progress and evaluating your success will give insights on ways to prevent relapse and take back control.
Take a moment to check what you have learned by taking the quizzes below! Also, if you have time please take a moment to fill out the survey below!
Quiz #1 - Q&A Smoking Cessation
https://www.onlinequizcreator.com/smoking-cessation-quiz-1/quiz-463659
Quiz #2 - Pathophysiology of smoking (Ted-Ed video)
https://www.onlineexambuilder.com/smoking-patho/exam-416895
Quiz #3 - Process of Smoking Cessation
https://www.onlineexambuilder.com/process-of-smoking-cessation/exam-416986
Smoking Cessation WebQuest Survey
https://www.onlineassessmenttool.com/smoking-cessation-webquest-survey/assessment-112963
Conclusion
What Happens When You Stop Smoking?
Quitting smoking is possible and there are many resources available. If you or a loved one needs assistance to quit smoking, reach out for support and do not give up! It is possible and you CAN do it!
The sooner you quit smoking, the sooner you can start to heal!
Credits
Authors - Kevin Eno, Chi-Ann Johnson, Juliette Mettes and Whitni Oquist
Thanks to the following Websites!
https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/guide/quit-plan.html
https://selfchec.org/healthy-habits/stop-smoking/
https://www.sciencedirect.com/science/article/pii/S0735109719346935?via%3Dihub
References
Adams, J. M. (2020). Smoking Cessation—Progress, barriers, and new opportunities: The surgeon General’s report on smoking cessation. JAMA : The Journal of the American Medical Association, 323(24), 2470-2471. doi:10.1001/jama.2020.6647
Davos, N. (2016). How to grow to a happy non-smoker: NASIA DAVOS: TEDxUniversityofPiraeus. YouTube. https://youtu.be/gnSEbLX94Tk.
Green, J. P., & Lynn, S. J. (2018). Cognitive-behavioral therapy, mindfulness, and hypnosis for smoking cessation: A scientifically informed intervention. Newark: John Wiley & Sons, Incorporated.
Hajar, R. (2018). smoking. Heart Views, 19(4), 158-159. doi:10.4103/HEARTVIEWS.HEARTVIEWS_23_1
Joseph, A. M., Rothman, A. J., Almirall, D., Begnaud, A., Chiles, C., Cinciripini, P. M., . . . Vock, D. M. (2018). Lung cancer screening and smoking cessation clinical trials. SCALE (smoking cessation within the context of lung cancer screening) collaboration.American Journal of Respiratory and Critical Care Medicine, 197(2), 172-182. doi:10.1164/rccm.201705-0909CI
Nyulmc. (2014). Smoking Cessation: Taking Back Control By Quitting. https://www.youtube.com/watch?v=ouDPuj8VIe0
Sudhir, K. (2018). How do cigarettes affect the body? - Krishna Sudhir. Ted-Education. https://www.youtube.com/watch?v=Y18Vz51Nkos.
Quitting Smoking / Smoking Cessation Center: Find in-depth information to help you stop smoking. (n.d.). Retrieved December 12, 2020, from https://www.webmd.com/smoking-cessation/default.htm