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Week 7
Smoking is the leading preventable cause of death in this country. It increases your risk for heart disease, lung diseases (like emphysema), and cancer. It also increases risk for bone fractures, dental diseases, sexual problems, eye diseases and peptic ulcers. And if you smoke, illnesses may last longer, and you are more likely to be absent from work than non-smokers.
The good news is that your decision to quit is already having a dramatic impact on your future health. You are no longer exposing yourself to the over 4,000 chemicals present in cigarette smoke. Amazingly, your body begins to heal itself within days after you quit, and this process of reclaiming your health continues if you remain smoke-free. Here are a few examples:
After 20 minutes :
Your blood pressure and pulse will return to normal.
After 12 hours :
The carbon monoxide level in your blood decreases to normal, and the oxygen level increases to normal.
After 1-9 months :
You'll notice less coughing, sinus congestion, shortness of breath, and fatigue. Your lungs are recovering their ability to handle mucus, clean themselves and reduce infection. Your circulation and lung function have improved.
After 1 year :
Your risk of heart disease drops sharply.
After 5-20 years :
Your risks for cancers of the lung, mouth, throat, esophagus, larynx, bladder, and cervix all decrease substantially. Your risk of stroke and heart disease becomes similar to someone who has never smoked.
, you didn't report having medical conditions affected by smoking . But you say that living a longer, healthier life is a very important reason for quitting. That's great!
Have you noticed some of the more immediate benefits to living smoke free listed above? You’ve come a long way! Staying smoke-free is one of the most important tasks you will accomplish in your life.
, 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.