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Week 10
Hopefully by now you are starting to take pride in your success at remaining smoke-free. You deserve to feel good. This is likely to be the most important health-related lifestyle change you will ever make. But it's also important for those you live and work with.
Protect the Health of Others!
, you said that being a better role model for your kids and others is an important reason to be smoke-free . That's great! The dangers of secondhand smoke have been well established. And parents' behavior is still the greatest influence on the behavior of their children. By setting an example of not smoking, you are letting them know how important you think it is to not be a smoker. If your kids make it to age 21 without smoking, chances are very good that they will remain smoke-free for life.
Here are some ways that you are helping those around you as you help yourself.
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Smoke from the burning end of cigarettes contains higher amounts of the toxic chemicals than smoke directly inhaled.
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Secondhand smoke is responsible for more than 7,300 lung cancer deaths each year among nonsmokers in the US.
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Secondhand smoke is harmful in those with existing diseases like asthma, lung disease, or heart disease.
- Secondhand smoke doubles the risk for respiratory problems in kids. It is a risk factor for developing asthma, and children with asthma have more severe and frequent asthma attacks because of exposure.
Visit the Centers for Disease Control to read more about the dangers of secondhand smoke.
Time To Be Political?
Does getting involved in nonsmokers’ rights activities sound extreme? Maybe - but it can also be a good way to support your decision to stay smoke-free. The American Lung Association is a good place to begin. Not only are you affirming your own choice, but you are also helping to reduce others' exposure to the dangers of tobacco.
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a slight level of nicotine dependence. However, do not worry about using more NRT product if you need to (not to exceed one per hour).
, your survey suggests a stronger level of nicotine dependence. Do not worry about using more NRT product if you need to (not to exceed one per hour).
It’s time to put your previous quitting experience to work. The best way to overcome a habit like smoking is to anticipate problems and plan what you will do to handle them. Use the ideas below to make plans to handle each of the barriers below that could be potential barriers to being smoke-free:
Over time most smokers build up many habits (even rituals) around smoking. After years of practice, these habits become automatic, and the situations associated with them become triggers for smoking.
, you said you’re confident that you will be successful at quitting smoking, and that losing motivation will not be a problem for you. That’s great! Confidence and motivation are closely related. They can be helpful feelings to have. But you don't always have to be confident (or motivated) to stay smoke-free.
, you think that stress may be a problem for you during your efforts to quit smoking. Learning new skills to manage stress will be especially important.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You say that you tend to smoke when experiencing unpleasant emotions because smoking relaxes you. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you said that you don’t think being angry, stressed, irritated, sad, or worried will trigger you to smoke. That’s great. However, learning new skills to manage stress will continue to be important as you continue your smoke-free journey.
You also mentioned that smoking neither relaxes nor gives you pleasure. But you wouldn't be imagining things if you noticed that smoking may make you feel better during stress or emotional upset.
, you didn't report having medical conditions affected by smoking . However, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Further, consider reading articles about the health consequences of smoking and the benefits of quitting.
, you did report having some medical conditions affected by smoking . Additionally, you said that living a longer, healthier life is a very important reason for quitting. That's great!
, you did report having some medical conditions affected by smoking . Further, you said that living a longer, healthier life is a not a very important reason for quitting. Begin asking yourself why? Consider reading articles about the health consequences of smoking and the benefits of quitting.
, you said that being a better role model for your kids and others is not an important reason to be smoke-free . The dangers of secondhand smoke have been well established. And parents' behavior is still the greatest influence on the behavior of their children. By setting an example of not smoking, you are letting them know how important you think it is to not be a smoker. If your kids make it to age 21 without smoking, chances are very good that they will remain smoke-free for life.
You mentioned, , that gaining weight was a concern for you upon quitting smoking. There are several things you can do to prevent or minimize weight gain after you quit smoking.
You do not feel that this will be a problem for you, . That’s great! But you can safeguard your success by making an easy-to-follow plan for returning to smoke-free status if you do smoke again.