Sunday, November 10, 2013

You can make it happen! It’s time to quit smoking! How do you quit using tobacco?

You can make it happen!  It’s time to quit smoking! How do you quit using tobacco?
1.     Set a date in the near future. This will allow you time to prepare yourself mentally and emotionally. Choose a time when stress will be lower.
2.     Tell your family, friends and co-workers that you are quitting. Building a support system will improve your chances of quitting successfully.
3.     Investigate and use all resources available to you, such as brochures, websites, and books.
4.     Tell your dental health professional or physician you are quitting. Not only they can provide guidance and support, they can recommend tobacco cessation medication.
5.     Avoid environments or situations that could tempt you, or put you in contact with people that smoke.
6.     Anticipate triggers to tobacco and be prepared in avoiding them. Chew sugarless gum, go for a walk or pick up a hobby to distract you.
7.     Reward yourself for reaching small goals. For example: treat yourself to a nice meal with family or friends to celebrate one week of being smoke-free.
8.     Put the money you would normally spend on tobacco in a jar. At the end of the year, take that money and spend it on a vacation or a new wardrobe!
Tips to make your plan to quit easier:
1.     Drink water with crushed ice if possible
2.     Deep breathe -  Take a deep breath, hold for 2 seconds, then let it out
3.     Delay the urge to smoke – put it off for a few minutes
4.     Do something else – try a different activity
5.     Keep a diary of how much and where you smoke
6.     Make your home and car smoke-free
Changes you will experience after quitting
  • 20 minutes - your pulse and blood pressure return to normal
  • 8 hours - carbon monoxide levels in your blood drop
  • 24 hours - your chance of having a heart attack drops
  • 72 hours - you can smell and taste better and breathing becomes easier
  • 2 weeks to 3 months - your circulation becomes easier and your lung functioning increases by up to 30 percent
  • 6 months - coughing, sinus congestion, tiredness and shortness of breath improve
  • 1 year - you’ve cut your risk of heart disease in half
  • 10 years - the risk of dying from lung cancer is cut in half
  • 15 years - your risk of dying from a heart attack is equal to that of a person who never smoked. You will also lower your chances of getting cancers of the tongue, mouth, larynx, throat and esophagus.
These facts are based on materials adapted from the Canadian Cancer Society, Centre of addiction and Mental Health, the Government of Ontario, and the Canadian Council for Tobacco Control
For more help contact: 1-877-513-5333 or visit
Or ask Tania at Pearly White Smiles to help you with your quit plan!