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 smokershelpline.ca
Or ask Tania at Pearly
White Smiles to help you with your quit plan!
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