Quitting is hard, in fact in 2018, more than 7 out 100 people succeeded in quitting (7.5%). Be the one to make the right decision to quit and stick with it. You can do it! The road to recovery may be difficult but the reward is greater. Below, are tobacco resources that the author compiled for tobacco users who want to quit, for particular, teens.
To promote her project more and to help people get the right resources to quit, the author created a booklet for people to print for quick tips, phone numbers and apps related to tobacco cessation support. All the information in the booklet is the same as on this page.
If you want to print a copy of the tobacco quitting booklet, click here.
If you want to flip through a copy of the tobacco quitting booklet, click here.
We know we should quit tobacco. We've all heard that it's harmful, but what exactly does quitting tobacco help with physically? Below are what happens to a smoker if he/she/they decide to make the right choice and quit.
20 minutes after quitting...Heart rate and blood pressure drops. Temperature on hands and feet return to normal.
8 hours after quitting...Circulation improves. Lung function improves by 30%.
1-9 months after quitting...Coughing, fatigue and shortness of breath decrease.
1 year after quitting...Risk of heart disease is reduced to half of a smoker.
5-15 years after quitting...Risk of stroke is reduced to that of a nonsmoker.
10 years after quitting...Risk of lung cancer is reduced to half of a smoker.
15 years after quitting...Risk of heart disease is reduced to that of a nonsmoker.
So now you know. Quitting will reduce your risk of a lot of diseases like lung cancer and heart disease, but also decreases your high heart rate and blood pressure. It's never too late to quit your tobacco addiction. Make the right choice and quit today.
Tips and Tricks to Help You Quit Your Tobacco Addiction
1) Seek help. Parents and other trusted adults on campus can help you get more resources on how to quit. Friends are great forms of emotional support. Online numbers that you can text/call can also help if you want to remain anonymous.
2) Make a plan and choose a quit date. This shows you are serious about quitting. You are more likely to follow through since you have a plan.
3) Avoid triggers: Avoid going to parties, places, or friends that you know the urge to vape or smoke will be irresistible.
4) Delay and distract: One trick you can do when you are feeling the urge is tell yourself that you need to wait 10 minutes and then try to distract yourself from the urge like going outside or to places with a no-smoking policy.
5) Chew: Chewing on gum, hard candy, sunflower seeds, etc can help with fighting the urge for one puff.
6) Physical activities/Things to do: Going outside to run or play and picking up new hobbies like painting a picture can help. Ultimately keeping yourself busy and your mind off tobacco is important on the road of recovery.
7) Remind yourself of the benefits: Some benefits to quitting are being healthier, not harming others because of second hand smoke, saving money, sleeping better, and a better mental health.
8) Go to therapy: Talk to a doctor or meditate to avoid the urge to vape. Joining support groups like American Lung Association’s N-O-T (Not On Tobacco) program is one of the many examples of support groups you can join.
9) Get involved: Help others and encourage them to quit as well.
Text:
• California Smoker's/Vaping Helpline: Text "Quit Smoking" or "Quit Vaping" to 66819
• SmokefreeTXT Program: Text "CRAVE" for help with a craving, "MOOD" for emotional help, and "SLIP" to get back on track if you relapse to 47848
• Truth Initiative "This is Quitting" Campaign: Text DITCHVAPE to 88709
Call:
• National Helpline (Connects you directly to your states' helpline): 800-QUIT-NOW (800-784-8669)
• California Smoker's Helpline: 800-NOBUTTS (800-662-8887)
• California Vaping Helpline: 844-8-NO-VAPE (844-866-8273)
• National Cancer Institute's Helpline: 877-44U-QUIT (877-448-7848)
Apps: All these apps are free on the App store.
• QuitSTART: http://smokefree.gov/apps-quitstart, Used to track cravings/moods, monitor progress, and identify smoking or vaping triggers
• QuitGuide: https://smokefree.gov/tools-tips/apps/quitguide, Used to track smoking patterns and receive motivation messages.
• QuitNow: https://quitnowapp.com/en#QuitNow, Includes motivational reasons to quit, money saved since quit date, daily tips to help with quitting, and access to phone coaching
Websites:
• American Lung Association: https://www.lung.org/quit-smoking
• American Heart Association: www.heart.org/quitsmoking
• U.S. Department of Health & Human Services: www.smokefree.gov
• Centers for Disease Control & Prevention (CDC): www.cdc.gov/tobacco/quit_smoking/index.htm
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