Help a Friend Quit Smoking HOW CAN YOU HELP? A friend tells you he/she wants to quit smoking, but doesn’t know how. You’re not a counselor; you’re a.
Post on 18-Dec-2015
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HOW CAN YOU HELP?
A friend tells you he/she wants to quit smoking, but doesn’t know how.You’re not a counselor; you’re a peer educator and a friend.How can you help?
Many people say they want to quit smoking, but later rationalize why they need a smoke. Here are some common rationalizations to smoke and possible
replies.
Rationalizations and Replies
Rationalization:“I want to quit, but life is too stressful right now.”
Reply: When is life not stressful? True, quitting during finals
may not be the ideal time, but the “perfect moment” may never come. Let’s figure out a good
time for you to quit.
Rationalizations and RepliesRationalization:
“I only smoke when I…”
Study, drink, am stressed, stay up late, am offered a smoke, hang out with friends, am cramming for a test, etc.
Reply:Smoking a few times a week can quickly turn you into
a full time smoker. Among occasional smokers, about 50% are on their
way to smoking full-time for an average of 6-10 years. Let’s talk about how often the “when I” occurs.
American Journal of Public Health
Rationalizations and Replies
Rationalization:“I’m worried about gaining weight.”
Reply:The stress on your heart of smoking a pack a day is equal to being 90 lbs over weight.
The average person can gain 4-10 lbs after quitting, which can easily be prevented or lost with
a healthy diet and exercising.
University of South Florida
Who’s in Charge? The Cigarette or You?
When trying to quit, learn what your triggers are so you can fight them.
Trigger: Stimulation
• People whose trigger is stimulation think that smoking helps keep them focused and organized.
• Smoking can make you feel like this because nicotine is a stimulate.
Replace what you get from smoking:• Drink a lot of
water• Eat healthy• Get enough sleep• Exercise• Keep a to-do list
Trigger: Handling
Some people like the feeling of having something in their hands; they like the inhaling and exhaling and
watching the smoke.
Replace what you get from smoking:
- Chew on a toothpick or sugarless gum
- Suck on a lollypop- Eat carrots or celery- Doodle with a pen
- Carry silly putty - Carry a stress ball- Chew on a straw
Trigger: PleasureSome smokers just enjoy smoking.
They associate it with “the good times.”
Replace what you get from smoking:• Remind yourself why you want to quit.• Change is good! Hang out in smoke-free places and
make new “good times.”• Spend the money you saved from not buying tobacco
on something for yourself.
Trigger: RelaxationA lot of smokers use cigarettes to deal with stress.
There are lots of other ways to handle stress.
Replace what you get from smoking:• Exercise• Breathe!• Remember that smoking doesn’t solve the problem.
Figure out what does, and act on it.
Trigger: CravingWhen a smoker quits, he/she can go through withdrawal
symptoms.
Replace what you get from smoking:• Use the nicotine patch, gum, inhaler, etc.• Consult a physician about prescription medication.• Tell friends and family you’re quitting and need support. • Avoid situations that could trigger a craving.
Trigger: Habit
Habit smokers often smoke unconsciously; smoking is no longer even satisfying.
Break the habit. Change your smoking routine:
• Keep your cigarettes in a different place. • Smoke with the other hand.• Only take a few drags, then put it out.• When you want a smoke, wait a minute and see if the
craving passes.
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