Freedom From Nicotine

Freedom from Nicotine

Introduction

Tobacco has been in use by First Nations peoples for thousands of years. However, the meanings and purpose associated with the traditional use of tobacco are completely different from those of the contemporary commercialized version of the product. First Nations people used tobacco as a spiritual link to send their thoughts and prayers to the Creator, to pray, and to purify the mind and body. In this context, tobacco was used infrequently, and not because of its addictive properties. Modern commercial forms of tobacco such as cigarettes, chewing tobacco, and cigars are not forms of traditional usage. When not being used in a spiritual manner, tobacco is a product that is highly damaging to our health and the health of those around us.

There has never been a better time to stop smoking than now. Quitting can be a difficult process, but with the right approach and enough willpower you will have the strength to succeed. This workbook will guide you through tips that will give you effective tools and strategies to help you on your journey to becoming a happy, healthy, smoke-free person.

Tip 1 – Become knowledgeable

What is smoking doing to your body?

When you inhale the smoke from a cigarette travels through your mouth and into your lungs. It is no surprise that the mouth, throat, airways, lungs, heart, and blood vessels are the most heavily affected by smoking.

In your mouth and throat:

The toxic smoke from cigarettes can cause a great deal of damage in the mouth and throat. Yellow teeth are the first visible effect of smoking. This unattractive change is only the beginning of a series of unfortunate consequences of smoking. Bad breath, tooth decay, tooth loss, gum infections, and cancers of the tongue, gums, floor of the mouth, throat, larynx (voice box), and esophagus can all result from cigarette smoke. Smokers are more likely to get colds and sore throats because smoking reduces the ability to fight of infections.

In your lungs:

Smoking destroys the lung’s natural cleaning system. Once this system is damaged, toxic chemicals become trapped in your lungs.  These chemicals can cause chronic bronchitis, emphysema, and lung cancer. With chronic bronchitis the airways inside your lungs become clogged with mucus. The result is frequent coughing, spitting up mucous and feeling out of breath. Emphysema results when the air sacs deep in your lungs have become damaged from smoking, making it difficult to breathe. Complications of emphysema include reoccurring chest infections (the flu, common cold, and pneumonia), high blood pressure, and an increased risk of heart attack. Lung cancer is a very serious disease that is likely to occur as a result of long term smoking. Smoking is responsible for 85% of lung cancer cases. Many people diagnosed with lung cancer won’t live longer than one year after diagnosis. It is important to remember that, even if a great deal of tissue has been damaged, in most cases the body is able to heal itself once you stop smoking. The best way to prevent and treat any of these lung diseases is to stop smoking as soon as possible.

Everywhere else:

Once cigarette smoke is in your lungs it is absorbed into the bloodstream and is carried throughout the body by the heart. The toxins in tobacco smoke lower a person’s good cholesterol and raise bad cholesterol. Higher levels of bad cholesterol contribute to plaque build up in the arteries of your heart. As arteries become blocked, blood flow throughout the body decreases.  These physiological changes, when occurring over a long period of time can lead to a much higher risk of strokes and heart attacks. The lack of blood flow around the body causes impotence in men and causes skin to lose its normal elasticity which makes it look old.

Young people who smoke may find it hard to consider the effects of smoking that take years to develop. However, they do not consider the short term effects of smoking such as stained teeth and fingernails, bad breath, and a reduced sense of taste and smell.

Keep in mind that the damage done by cigarettes is progressive and although it is sometimes hard to contemplate long term effects, each individual cigarette harms your body.

How does your smoking affect those around you?

Your decision to smoke has effects for everyone that shares your environment. People around a smoker are subjected to the same dangerous chemicals in a cigarette through second-hand smoke. These chemicals can lead to headaches, allergies, asthma, breathing difficulties, heart attack, and lung cancer. Children are especially vulnerable to the effects of second hand smoke because they breathe faster than adults. Pregnant women who inhale second hand smoke have a greater chance that their baby will be born with birth defects, behaviour problems, and respiratory illnesses. The effects of second hand smoke are worse in indoor and confined spaces such as a house or car. New research has emerged suggesting that toxins from cigarette smoke remain on soft surfaces long after the smoke is gone. It has been suggested that this “third-hand smoke” is the most threatening to small children who crawl, touch and play on contaminated surfaces. Choosing not to smoke respects the health of those around you.

For more information on various smoking related topics see:

Quit 4 life Program

Tips for keeping kids smoke free

Smoking surveys, reports and publications

Quitting lines

On the road to quitting program

Physicians for a smoke free Canada

The Canadian Lung Association

Resource

Freedom from Nicotine E- Workbook

You can download a Freedom from Nicotine E- Workbook to write in your own answers to the questions below either by printing the E- Workbook or by saving the file and typing in your answers.

Tip 2 – Understand the Benefits of Quitting

Smoking is a very expensive habit. Have you ever considered the amount of money

that you spend on smoking? Find out for yourself with this cost calculator:

how many packs per week:

X cost per pack X 52 weeks X number of years smoking = Total cost

__________X____________X__52______X______________ =

The average Canadian daily smoker will smoke 105 cigarettes per week. If bought in

wholesale 200-cigarette cartons, the average yearly cost amounts to $2457.00.

Keep in mind that this is a low figure considering many people buy cigarettes in packs

rather than cartons.

What else could you buy with that amount of money?

If I stopped smoking I would be able to spend that money to:

1. Example: Go on vacation.

2.

3.

4.

5.

6.

Most importantly, by quitting smoking, you can save your health. By quitting you can add years to your life. Within days you will able to breathe easier and you will notice your senses of taste and smell will improve. Food will taste better! Within weeks your lung functioning will improve and your chances of having a heart attack will be cut in half. Both in the short and long term you will be healthier, more energetic, and you will look younger.

Think of the possibilities of being a healthier person. What would being healthy and living longer enable you to do?

Becoming a healthy, smoke free person would enable me to:

1. Example: Spend more time doing activities with my children.

2.

3.

4.

5.

6.

Your Children

By not smoking you are a role model to your children. Studies have shown that children whose parents do not smoke and disapprove of smoking are far less likely to start smoking. We all want our children to be healthy and happy. You can feel great knowing that by quitting smoking you are actively influencing your children to not smoke as well as providing them with a healthy home, free of dangerous second hand smoke

Tip 3 – Understand Your Reasons for Smoking

In many instances we think we need a cigarette. However, can you think of situations where you don’t think you need a cigarette, but smoke anyway? You probably smoke in instances where you do not have a craving. More importantly, can you think of healthier ways of responding to the reasons for your smoking? For instance, if you are smoking because you are bored, what could you do instead of smoking?

I smoke because:	What I plan to do instead of smoking?
1. I am Bored.	Example: Take a walk.
2.
3.
4.
5.
6.

Tip 4 –  Remember Your Top Good Reasons for Quitting

Why have you chosen to quit? Keeping these reasons in mind will motivate you by reminding you of your goals and purpose. A great way to keep your reasons to quit smoking fresh in your mind is to write down your top 5 reasons for quitting smoking on a small cue card. Carry this card with you everywhere you go and glance at it when you need a reminder to stay on track.

My most important reasons for quitting smoking:

1.

2.

3.

4.

5.

6.

Quit Day

Establish a quit day for yourself and stick to it. It is best to make it two weeks or less from the day you decide to quit so you don’t lose motivation.  Pick a day that is convenient for you. For example, avoid choosing a day when you will be at a party or around friends that smoke. Set yourself up for a quit day that doesn’t have added temptations. Since people often smoke to deal with stress you will be more likely to succeed if you choose a quit day when you have minimal stressors in your life. Being stress-free is impossible but eliminating and reducing your stress levels will go a long way to helping you quit smoking. Simple ways of reducing stress in your life include becoming organized, setting time aside for things you enjoy, and maintaining healthy relationships with those around you. On your quit day, be sure to have whatever you need to stay smoke free. Health Canada has a great list of ideas for items that can be used when you feel like you need a cigarette in their Quit4Life Handbook. Some of these items include: sugarless gum, lollipops/suckers, stress ball, paperclips (or something to keep your hands busy), or a doodle pad and pen.

Dealing with the cravings

Keep in mind that cravings will become less frequent over time and will decrease in length and intensity. One of the most effective ways to deal with cravings is to be aware of them. You will be surprised how short they really are. Remember, the craving will go away whether you have a cigarette or not. If you find that focusing on the cravings does not help, try the opposite strategy. Try to distract yourself as much as possible.

How I plan to deal with my cravings:

1. Example: Drink water.

2. Example: Talk with a friend to distract myself.

3.

4.

5.

Withdrawal

Nicotine acts in the brain to increase the production of a chemical called dopamine. Dopamine creates feelings of pleasure and calm. After extended periods of nicotine consumption our brains become accustomed to the high levels of dopamine. When you stop smoking the brain is shocked by the low levels of dopamine and alerts us to increase production. These “alerts” are what we experience as withdrawal.

Symptoms of withdrawal include:

• being irritable and grouchy;
• tiredness;
• hunger;
• headache;
• coughing more than usual;
• becoming depressed;
• trouble sleeping.

The good news is that we can re-train our brain to not depend on such high levels of dopamine. Withdrawal symptoms become less frequent and intense and finally disappear after about 10 days of quitting smoking. In the meantime there are effective ways to deal with withdrawal:

• Be sure to drink plenty of fluids including water;
• Get plenty of sleep;
• Relax – listen to music, have a hot bath, or meditate;
• Distract yourself – become active, go hunting, visit with Elders, etc.;
• Stay as busy as possible;
• Take deep slow breaths in and out.

Dealing with social situations

• Smoking is a social habit. If you smoke, it is likely that those around you smoke. You must be prepared to refuse cigarettes from those around you. Prepare your responses ahead of time. “No thanks” or “no thank you, I’m trying to quit” are perfectly acceptable. It’s best to be honest to tell others that you are trying to quit.

What I will say when I am offered a cigarette:

1.

2.

3.

4.

5.

Avoiding alcohol and caffeine

• For smokers, having a cigarette when consuming coffee or alcohol is a common habit. When attempting to quit smoking, it may be difficult to enjoy alcohol or coffee without experiencing a nicotine craving. If you are someone who enjoys caffeine or alcohol while smoking, the best way to avoid this temptation is to avoid alcohol and caffeine while trying to stop smoking. The urge to smoke will be lessened considerably if these things are avoided.

Weight gain

• Smoking speeds up the body’s metabolism (burning more calories) and nicotine acts as an appetite suppressant. When you quit smoking you may eat more. Exercising can help reduce your likelihood for weight gain.  It can also help to reduce withdrawal symptoms and generally make you feel better about yourself. Consider jogging, exercise classes, purchasing a gym membership, or joining a sports league. Even taking small steps such as riding a bicycle or walking where you might otherwise drive can make a big difference. You might want to consult a doctor before engaging in vigorous exercise; Start slow.

Tell friends and family you are ready to quit

• Gaining the support of those around you can be invaluable. Not only will they encourage and support you to stop smoking but you may also motivate them to do the same. Quitting smoking gives you the opportunity to become a role model for those around you.

Relapsing

You may slip up and have a cigarette while trying to quit. Do not get discouraged or stop trying if this happens. It may take the average smoker 8 to 10 tries before successfully quitting. Remind yourself of how long you have been without a cigarette and your reasons for quitting. Keep in mind the benefits you and those around you will enjoy from not smoking.

Cold Turkey

Once you have established a quit day it is best to not have a single cigarette. Even having just one or two cigarettes will produce small highs and lows of nicotine in your body, making withdrawal symptoms worse and increasing your cravings.

Nicotine replacement therapy

If quitting cold turkey sounds too drastic you may want to consider nicotine replacement therapy. This form of treatment comes in the form of a gum, patch or inhaler. These mechanisms act to deliver nicotine to the body in a safe way. These products deliver nicotine slowly and do not create drastic highs and lows of nicotine in the body. The slow delivery of nicotine means these products will not be as satisfying as a cigarette but can still improve your chances of quitting by lessening cravings. These aids will not cause cancer, and are unlikely to cause nicotine addiction. These methods cost on average about $30 per week. Remember that this cost is temporary, and is far cheaper than purchasing cigarettes.  It is best to combine these aids with other forms of addiction programs. Talk to your doctor to see what method is most appropriate and safe for you.

Quitlines

Quitlines are available in all provinces and territories and are free of cost. Trained professionals can help you quit by developing a personalized plan for you, refer you to other services in your community, and send you self-help materials. Whether you are a smoker, want to help a friend stop smoking, thinking about quitting smoking or not, call the Quitline for your province.

Newfoundland and Labrador: 1-800-363-5864

New Brunswick and Nova Scotia: 1-877-513-5333

Prince Edward Island: 1-888-818-6300

Québec: 1-866-527-7383

Ontario: 1-877-513-5333

Manitoba and Saskatchewan: 1-877-513-5333

British Columbia: 1-877-455-2233

Yukon: 1-800-661-0408 (x 8393)

Nunavut: 1-866-877-3845

Northwest Territories: Call your public health unit, or 1-800-O-Canada

The FNC welcomes feedback on our publications.  To provide feedback or obtain

printed copies of any of our resources please contact:  fnc@naho.ca

For more information on various smoking related topics see:

Quit 4 life Program

Tips for keeping kids smoke free

Smoking surveys, reports and publications

Quitting lines

On the road to quitting program

Physicians for a smoke free Canada

The Canadian Lung Association

Resource

Freedom from Nicotine E- Workbook

Reference

Grady, D., & Lawrence, A. (December 28, 2008) Lessons for Other Smokers in Obama’s Efforts to Quit. The New York Times.Retrieved September 25, 2009 from theNYT.