Smoking

TO SMOKE OR NOT
by Marilyn Kile, LCSW
University Health and Counseling Services

Why is everyone putting so many restrictions on where I can smoke?
Every time you light up, everyone in the vicinity gets smoke in their lungs from the end of the cigarette and from your exhalation. These bystanders are, in essence, forced to be tobacco users. This increases their risk of developing lung cancer, emphysema and heart disease. The side stream smoke from the lit end of the cigarette, cigar or pipe is the most dangerous because it hasn’t had any of the 200 poisonous chemicals in tobacco smoke filtered out by your lungs.

If I’ve already been smoking for years what is the point of quitting now?
24 hours after quitting, the chance of heart attack decreases. 2 weeks to 3 months after quitting, circulation improves and lung function increase up to 30%. 1-9 months after quitting, coughing, sinus congestion, fatigue, shortness of breath decreases. 1 year after quitting, risk of coronary heart disease is half that of a smoker’s. 5 years after quitting, stroke risk is reduced to that of non smokers. 10 years after quitting, lung cancer death rate is about half of a smoker’s. 15 years after quitting, risk of coronary heart disease is that of nonsmoker’s.

What is the best way to quit?
Use several strategies at once targeted to your reasons for smoking, and seek help.
If you smoke to be more alert, exercise more often taking frequent movement breaks, make sure you get enough rest, eat foods with high nutritional value and drink lots of water.

If you like the feel of a cigarette in your hands and your mouth, hold something else like a pen. Find things to do. Make sure your hands are busy. Put gum, a toothpick, bread or carrot sticks in your mouth.

If you smoke to take a break or to treat yourself, find another way to do that. What else would feel good –a bath, dancing, a talk with a friend, a massage, playing a game, a funny movie? Figure out how much money you’ll save by quitting smoking. What fun things can you do with all that money?

If you smoke to relax, exercise more, learn relaxation techniques, and take time to meditate or do breathing exercises.

If you have strong cravings you are probably addicted to nicotine. Many people find nicotine patches or gum helpful. There are other medications a physician can prescribe as well. Some people do better going “cold turkey” knowing the physical withdrawal symptoms will only last about two weeks and then they are free.

Where can I get help?
University Health and Counseling Services. You can make an appointment for free individual support sessions or to learn about nicotine replacement and medication possibilities by calling 472-1300. There are brochures, tapes, and CD’s, in the Wellness Resource Center in the lobby of the Ambrose Health Center. These can be checked out for 2 weeks at no charge.

If you want to quit smoking, there are lots of good reasons and great support out there. Good luck.

TOBACCO CESSATION – THE ROAD TO SUCCESS
by Judy Lembrich, RN

TOBACCO USE IS A “CHRONIC” ILLNESS, WHY??
A chronic illness carries with it the vulnerability to relapse for weeks to years after the initial “cure”. Everyone knows someone that has quit for a long time and then relapsed.
The strong with-drawl symptoms go away, but ex-smokers may forget that even ONE cigarette can start the addiction cycle all over again.

HOW CAN MY FRIEND JUST SMOKE AT PARTIES?
- 10-20% of the population have genes that find nicotine exposure very unpleasant and are less likely to become addicted.
- That means that up to 90% will have a tough time quitting if they start.
- Some persons are addicted after just 4 cigarettes.
- Being a “smoker” or “chewer” is a continuum. It may start as occasional use at bars or parties.

WHAT IS THE MOST EFFECTIVE METHOD OF QUITTING TOBACCO USE?
Each method has it’s own merit. There can be no “one method” for every person, just like there is no “one medicine” for any illness.
Individualized support sessions with information about many approaches are available for no charge at the University Health and Counseling Services.
* One or more approaches used simultaneously increases your chance of success.
* If you have use one method in the past, it may work better in combination with another.
* There are many new medications available.
* Don’t be afraid to try again, you are worth it!

WONT I GET ADDICTED TO A NICOTINE PRODUCT ?
Usually no. The method of delivery with medication usage decreases the desirability of the nicotine. It takes only a few seconds for nicotine to reach the brain when smoking.

HOW LONG DOES THE NICOTINE STAY IN YOUR SYSTEM AFTER YOU QUIT?
It leaves your system within 2-3 days. The psychological addiction may continue for a much longer time. The strong with-drawl symptoms that some persons experience significantly decrease after the last dose. ONLY ONE cigarette may cause the
with-drawl process to start all over.

WILL I NEED TO CHANGE MY LIFE / MY FRIENDS?
ABSOLUTELY NOT!
- There may be a short time when you choose to limit the time you spend with your smoking friends, or ask them to not smoke around you.
- Alcohol use is strongly discouraged during the initial quit process.
- You may chose to spend more time in “safe” places (theatres, library, and residence halls or other non-smoking facilities) for awhile so you do not think about during the initial quitting stage.

If You Want to Quit, Figure Out Why You Smoke?
by Marilyn J. Kile, LCSW

There is no one best way to quit smoking cigarettes. Understanding the reasons you smoke can help you decide the best way for you to quit. Take the following quiz to find out why you smoke.

Circle the first letter, if it is true for you.
A. I reach for a cigarette when I need a lift.
B. I enjoy getting a cigarette out of the pack and lighting up.
C. I want a cigarette most when I am comfortable and relaxed.
D. Smoking relaxes me in a stressful situation.
E. When I run out of cigarettes, it’s almost unbearable until I get more.
F. I find a cigarette in my mouth and don’t remember putting it there.

A. When I’m tired, smoking perks me up.
B. I like to watch the smoke when I exhale.
C. Smoking makes good times better.
D. I light up a cigarette when something makes me angry.
E. When I haven’t smoked for a while I get a gnawing hunger for a cigarette.
F. I smoke cigarettes automatically, without even being aware of it.

If you circled mostly

A’s then take a brisk walk when you are tired. Get plenty of rest, exercise regularly, eat nutritious meals and drink lots of water.

B’s then pick up a pen or any harmless object nearby when you need something to handle. Take up a hobby that keeps your hands busy.

C’s then experience how good things taste, and how much better you, your room and car smell after quitting. Spend the money you save on cigarettes, on something fun for yourself.
D’s then practice relaxation exercises and avoid stressful situations for a while. Take a long hot bath, have a massage, or listen to soothing music.

E’s then you are probably addicted to nicotine. Ask your doctor about the nicotine patch or gum, or go cold turkey and work through the two weeks of withdrawal symptoms once and for all

F’s then cut down gradually. Postpone each cigarette or substitute another activity for one or two each day.

Within 12 hours after your last cigarette, your body begins to heal itself. The level of carbon monoxide in your system declines rapidly and your heart and lungs begin to repair the damage. Within a few days, your sense of smell and taste will return and your smoker’s cough will begin to go away. Over the next few years, your body will continue to repair the damage done by tobacco. UHCS has several booklets on stopping tobacco use and staying stopped. You may also call, 472-1300 to schedule a free individual support session with a nurse. It’s never too late to stop.

 

How Addicted are You to Smoking?

Is smoking “just a habit” or are you addicted? Many smokers are unsuccessful at quitting because of their addiction to nicotine. Every person has a different level of nicotine addiction. The more dependent you are on nicotine the more severe the withdrawal symptoms are when you try and quit.

If you smoke, take this mini assessment to find out how addicted your body is to nicotine.
1. How soon after you wake up do you smoke your first cigarette?
A. After 60 minutes (0 points)
B. 31-60 minutes (1 point)
C. 6-30 minutes (2 points)
D. Within 5 minutes (3 points)

2. Do you find it difficult to refrain from smoking in places where it is forbidden?
A. No (0 points)
B. Yes (1 point)

3. Which cigarette would you hate most to give up?
A. The first in the morning (1 point)
B. Any other (0 points)

4. How many cigarettes per day do you smoke?
A. 10 or less (0 points)
B. 11-20 (1 point)
C. 21-30 (2 points)
D. 31 or more (3 points)

5. Do you smoke more frequently during the first hours after awakening than during the
rest of the day?
A. No (0 points)
B. Yes (1 point)

6. Do you smoke even if you are so ill that you are in bed most of the day?
A. No (0 points)
B. Yes (1 point)
Your Total Score _________

If Your Score Is... Your Nicotine Dependence Level Is
0-2................. Very low dependence
3-4................. Low dependence
5 ....................Medium dependence
6-7................. High dependence
8-10............... Very high dependence
Source: Heatherton TF, Kozlowski LT, Frecker RC, Fagerstrom KO. “The Fagerstrom Test for Nicotine Dependence: A Revision of the Fagerstrom Tolerance Questionnaire, British Journal of Addictions, 1991, 86:1119-27.

No matter what your score, even if it is low, it is important that you quit smoking. By doing so you will reduce your risk for a variety of smoking-related life-threatening health problems including heart attack, stroke, and cancer. Just 1 year after quitting smoking, you reduce your risk for heart disease by half. Fifteen years after quitting, your risk for heart disease is the same as someone who have never smoked.
Source: “Daily Reasons to Breathe Clean,” National Women’s Health Information Center

Also remember your smoking affects those you love. Secondhand smoke takes it’s toll.An analysis of 29 studies has found that the effects of exposure to secondhand smoke can have almost the same effect as active smoking. The negative effect it has on cardiovascular health is greater than that of outdoor air pollution.
Source: Circulation, May 24, 2005.

 

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Updated: 07/21/2008