Addiction
Health benefits
Helping others quit
Coping

 

Addiction

Nicotine is a highly addictive drug, as addictive as heroin and cocaine. The body becomes physically and psychologically dependent on nicotine. Within seconds of taking a puff of smoke, or a chew or dip, nicotine travels to the brain and tells the brain to release chemicals that make you want to smoke, chew or dip more. When nicotine is inhaled, it is carried deep into the lungs where it is quickly absorbed into the bloodstream and carried to the heart, brain, liver, and spleen. When you use chew or dip, the nicotine goes directly into the blood stream through the vessels in your mouth. Nicotine adversely affects many parts of the body including the heart and blood vessels, hormonal system, body metabolism, and brain. In time, tobacco users develop a tolerance to nicotine and needs to smoke, chew or dip more to maintain a higher level of nicotine in the blood. Because it may become increasingly difficult to quit the longer you use tobacco, you will greatly benefit from quitting now.

Tobacco has three "hooks" on its users:
1. Physical addiction
2. Psychological dependency
3. Habitual behavior

Early signs of tobacco addiction:

• You no longer get sick or dizzy like you did when you first used cigarettes, dip, or chew
• You find yourself smoking, dipping, or chewing more often, and in more different settings. You've switched to stronger products (with more nicotine)

Signs of Hardcore Addiction

• You fire in your first cigarette, dip, or chew early in the day
• You find it hard to go more than a few hours without it. You start to feel like you need it.
• You have strong cravings when you try to quit.

To break this addiction all you need is a week or two off tobacco. Cutting back can make it easier. So can nicotine replacement products. Nicotine replacement therapy helps take care of the nicotine addiction so that the tobacco user can work on breaking the habit. Research has shown that smokers who use some form of nicotine replacement therapy and participate in a behavior change programs can double their chances of quitting for good. These products work best for people who are addicted to nicotine and are really trying to quit. Tobacco users can now obtain these nicotine replacement products both with a doctor's prescription and over the counter. These products are designed to reduce cravings for tobacco and relieve the withdrawal symptoms people experience while trying to quit. Contact Student Health Services at (703) 993-2833 for an appointment to obtain a prescription for Zyban or advise on how to quit!

 

Health Benefits from Quitting Smoking

The benefits of quitting smoking now will make you healthier, in fact you will start to see and feel changes immediately!

Immediate rewards (minutes to weeks after quitting):

• Blood pressure lowers, circulation improves
• Temperature in hands and feet increase to normal
• Carbon Monoxide level in blood drops to normal
• Oxygen level in blood increases to normal
• Lung function improves, you breath easier
• Food smells and tastes better

Intermediate rewards (months to 1 year):

• Coughing, congestion, fatigue, and shortness of breath decrease
• Decreased risk of recurrent respiratory infections
• After 1 year, risk of heart disease is ½ that of a smoker
• Risk of peripheral artery disease decreases

Long-term rewards:

• After 5 years, heart function returns to normal
• After 5 years, lung Cancer death rate decrease by ½
• After 5 years, risk of cancer of mouth, throat, and esophagus is ½ that of a smoker
• After 5-15 years, stroke risk is decreased to that of a nonsmoker
• After 15 years, risk of coronary artery disease is that off a nonsmoker

 

Helping Others Quit

You know what it takes to quit smoking. Helping others quit can help you stay a nonsmoker. Be positive, encouraging and understanding to a person who wants to quit. Help the person set a Quit Day and follow-up by being a "buddy," giving rewards, being supportive, and giving encouragement for progress. Refer your friend to a tobacco cessation program; see the resource guide for several options for assistance.

Take Pride, You Have a Whole New Life Ahead of You
It's a better life for you and the people around you. Be proud of yourself, and enjoy your smoke-free life. Never let your guard down completely; however, you'll know you're a nonsmoker when:

• Your urges are few and far between
• You enjoy not smoking
• Feelings of nostalgia when you were a smoker have faded or disappeared
• You feel sorry for people who are smokers
• That's when you'll know you're on the road to staying smoke-free!

Remember: Even one cigarette is too many!

 

COPING

Coping With Feelings
As you go through stages of physical and psychological recovery, you will have lots of feelings. Following are alternatives to smoking that have worked for others experiencing various feelings.

If you're feeling happy, celebrate and enjoy good times:

• Spend more time with people who don't smoke or use tobacco.
• Cut down on alcohol. Have a nonalcoholic cocktail. Or chew on a swizzle stick.
• Do other things you like: Exercise, Relax, see a movie, call a friend, reward yourself, work on a hobby
• If you're going to be with smokers or tobacco users, for example, at a party, plan for it ahead of time. Think of yourself there without a cigarette or tobacco. Imagine how good you'll look without cigarettes or a wad. Tell yourself that good times will be even better without tobacco.

If you're bored or having the blahs:

• Take a walk.
• Call or get together with a friend.
• See a movie.
• Work on a hobby.
• Treat yourself to a special low-calorie snack.
• Take a bubble bath.
• Be ready for unexpected waits. Carry a paperback book or puzzle book with you.
• Pick up a pencil and doodle. Do anything except smoke.

If you're feeling unhappy, angry or upset:

• Squeeze a ball, use hand toys.
• Exercise.
• Relax.
• Phone a friend
• Throw darts, plastic dishes, etc.
• Do house or yard work.
• Read something good
• Crush paper.

Coping With Social Situations
While many people want to support your decision to be tobacco-free, others don't understand what you are going through and may not make it easy for you. For help dealing with negative people, try to remember all your reasons for quitting. Say "No!" when a smoker offers you a cigarette, or a friend offers you a chew/dip. Avoid other smokers or tobacco users, go to places where smoking and dipping aren't allowed, review your list of coping alternatives.
Using Positive Feedback
Practice dealing with the negative people in a way that is positive for you. "When I told my neighbor I planned to stop smoking, she said, "Oh sure, you've stopped many times." Here's one-way that smoker could respond: "Sure, I went back to smoking before. But doctors now say that I was practicing to quit. This time, I'm going to learn about my smoking, plan other things to do, and quit for good. Most quitters need to try a few times before they quit for good."
Saying "No"
Saying "no" to cigarettes and tobacco is one of the secrets to success. There are many ways to say it. Practice until you find the right one for you. The more you say "no," the easier it'll be. Nice: "Thanks, but I'd rather not. You see, I quit." Humorous: "I'm sorry, I can't. I'm in training for the Boston Marathon."
Visualization
"See" yourself as a nonsmoker/nonuser, at work, at home, on the field, in school, and in social situations. Use visualization to rehearse ways of handling an upcoming social situation or any key temptation.

Coping With Urges
The key is planning ahead so, wherever you are, you'll have something to do instead of smoking. Whenever you want a cigarette or a dip, try the three D's
Deep Breathe.
Drink water
Do something different to take your mind off smoking/dipping. Look at your list of coping techniques. Remember that the key to success is planning how to deal with your urges before they hit.
Positive Self-Talk
The following positive self-statements help you think more rationally and calmly. "I can handle this." "Tough times don't last." "I know what I really want for myself."

Return to Tobacco Cessation Tools

Health Education Services
(703) 993-3690/3686
SUB I, Room 219J