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Transcript of Kick Butts!
Why is it important to know and think about all of these things?
What inspires you?
Make a Plan
No one ever plans to fail, they fail to plan.
1. Set a Date!
2. Tell someone(s)!
3. Tell them SPECIFICALLY what you need them to do to support you!
4. Anticipate your triggers/cravings and what you will do when you encounter these.
5. What are some alternative activities?
6. Have you spoken with a doctor to determine if you need medical help?
7. What support groups and other resources can you tap into?
What do I value most?
My Health: larger lung capacity, healthier cardiovascular system, extended life longevity, lower risk of cancer, things taste/smell better
My appearance: no more yellow fingers, skin will appear healthier, brighter smile, healthier gums, hair will smell/look better
My loved ones: more time with my family, they will be healthier too, more energy to spend with them.
My lifestyle: I won't smell like cigarettes, more options of people to date, I don't have to stand outside in the cold, more cash.
Quitting can be hard!
What should I expect?
The main chemical component in cigarettes and chewing tobacco is nicotine. The more a person smokes, the more their body wants nicotine to 'feel normal.' When a person stops using, they will feel uncomfortable and have cravings for nicotine. These can be anything from depression, headaches, irritability, anxiety, sleep problems, appetite problems, and more.
These physical symptoms may last a few days to a month or more.
It takes a little while for our brain chemicals to stabilize.
These are the 'reminders' of times and places when or where a person smokes or chews. They can be a location, such as the smoking areas on campus, a front porch, a person's living room or car. It can also be a situation such as after a meal, or a work break. It could be an ashtray, a spit cup or a smell. For some it could be a specific person that they typically smoke or use chew with. In other cases it may be stress related or a celebration.
When a person is exposed to one of their triggers, the brain gets really excited. It starts saying, if there is any way to get that nicotine, do it. These cravings have been known to go on for 6 or more months and pop up even years later when the person least expects it.
These are the people that you ONLY hang around with to smoke or use chew.
Can you imagine doing things with some people where smoking would not be part of your activity? If not, then there may be social dependence.
Anticipate Anticipate Anticipate
What are some challenges you may face?
So what are some things you can say or do to help yourself?
Being told "you're cranky!"
"You're no fun to be around right now!"
Feeling depressed, anxious, or irritable.
Walking by the smoking area? That test coming up? A recent break up?
Remove the triggers from your home, work, car.
Find friends and support that don't smoke.
Seek medical assistance.
Clean your drapes.
Get your teeth cleaned.
Get a manicure. Go for a run. Meditate.
Let's assume the average pack of cigarettes cost $6.03 in NC. There are 20 cigarettes in a pack.
How many cigarettes do you smoke a day?
This equates to how many packs a day?
Now multiply this by $6.03.
How much money could you save in a month by not purchasing cigarettes?
Is not the end of the world. (though it may feel like it)
Be kind to yourself!
Get up, dust yourself off and remind yourself why you are doing this.
Talk to a friend.
Talk to a support.
Call a support line.
Get back on track.
Remember...you have a plan. Use it!
You will need inspiration on those tough days.
When you are triggered or have cravings, you need a plan in place so that you can act fast! If you don't, you are more likely to relapse.
Everyone has their own reasons why they want to quit. It's important to be able to remind yourself of these reasons on a daily basis.
Put their names and numbers on your plan.
Put your favorite prayer or meditation on your plan.
The amazing Smoky Mountains or maybe the beach!
Put a picture of your favorite place where you will see it everyday. See yourself smoke free there!
Having a healthy body and promise for a long life
Being successful at work
Having someone believe in me and willing to help me through my struggles.
WCU Employee Assistance Program: call number located your benefits card or
Counseling and Psychological Services
CRC Wellness Program
Other amazing people. Especially those that have also had trials similar to mine.
Coffee with friends
Knowledge is Key
By Mayo Clinic Staff
"Nicotine dependence — also called tobacco dependence — is an addiction to tobacco products caused by the drug nicotine. Nicotine dependence means you can't stop using the substance, even though it's causing you harm.
Nicotine produces physical and mood-altering effects in your brain that are temporarily pleasing. These effects make you want to use tobacco and lead to dependence. At the same time, stopping tobacco use causes withdrawal symptoms, including irritability and anxiety.
While it's the nicotine in tobacco that causes nicotine dependence, the toxic effects of tobacco result from other substances in tobacco. Smokers have much higher rates of heart disease, stroke and cancer than nonsmokers do.
Regardless of how long you've smoked, stopping smoking can improve your health. Many effective treatments for nicotine dependence are available to help you manage withdrawal and stop smoking for good. Ask your doctor for help."
What is Nicotine?
Let's look at Psychology Today and see what they have to say about it.
The Reward Pathway
This is that part of the brain that releases a wonderful chemical called dopamine. As we have seen from the last two slides, this chemical is important as it is the 'feel good' chemical. It is also the same chemical that is directly affected by people addicted to cocaine and opiates.
This chemical is the one that makes it MORE LIKELY to do something again, such as eating yummy foods and having sex.
Once released, we like that feeling and want to keep that feeling as long as possible. Or get back to it as soon as possible. If, as per the Psychology Today article states, that the dopamine remains high, that makes it more likely that a person will continue with that behavior as it doesn't give them a break from the 'good feeling.'
When a person cannot quit on their own, they may have become dependent. Most people don't realize that they have become dependent till they try to quit at least once. Most people need help to quit. The ones who can "Do it on my own" are the few and far between.
How about looking at their pictures anytime you want nicotine?
Mandy Dockendorf, MSA, cPT
Christy Newell Wyatt, LCSW, LCAS, CSI
Artwork by Don Turriaga
Google Smoking Cessation Apps!