Smoking Cessation:
Week 7 of our “Heart to Heart” Series
Airing Thursday, June 17, 2004
Smoking and Heart Disease
Quitting smoking is the most important thing you can do to reduce your risk of heart disease. Smoking
causes clogged arteries, raises blood pressure, decreases “good” cholesterol, decreases exercise tolerance,
increases the tendency for blood to clot, and the list goes on.
Secondhand smoke also puts your children and loved ones at risk. In fact, according to the American Heart
Association, about 37,000 to 40,000 people die each year from heart and blood vessel disease caused by
other people’s smoke.
Some people who have been smoking for many years think the damage is already done, so why quit now?
Here’s why: A smoker’s excess risk of heart disease is reduced by 50 percent after only one year of not
smoking. Within two to six years of quitting, the risk of developing heart disease can return to a similar
level as that of a non-smoker. There are other benefits too – the money that you used to spend on
cigarettes can be used for others things, you may reduce your medical costs, begin to feel healthier, and
may enjoy a great sense of accomplishment.
Quitting may not be easy, but there are as many ex-smokers in this country today, as there are smokers. So
don’t give up.
You are more likely to be successful at quitting if you have support. “The Butt Stops Here” is a Seton
Health smoking cessation program offered at several locations in the community, including St. Peter’s
Hospital. It is a series of seven, one-hour classes held in the evenings. You will learn about medications
that can help you quit (you may even be eligible for free nicotine patches); find ways to overcome the
“head games” associated with smoking; get help finding things to replace smoking; and talk about ways to
keep weight off once you stop smoking. The cost is $20 per person for the entire program. So, for the cost
of three or four packs of cigarettes, you can kick the habit for good and save thousands of dollars in
cigarette costs in the future. It’s a small financial investment, and will be one of the most important
commitments you’ll make in your life.
To register for a smoking cessation class or find out more information, call 268-6165.
You’ll find some tips from the smoking cessation program below.
*A smoker with a one-pack-a-day habit will save $1,649.80 a year by quitting smoking (and almost $1,000
a year for half-a-pack-a-day smokers). That’s based on an average price of $4.52 per pack. If you smoke
premium brands, or smoke more than a pack-a-day, your savings will be more.
The Butt Stops Here -
17 Tips to Quit Smoking
1. SET A QUIT DATE, seven to 14 days from now.
2. CHANGE YOUR ATTITUDE
Make a commitment – a firm decision that says, “I will quit smoking.”
Write a list of all the reasons why you want to quit. The reasons should be
very personal and very important to you. Read this list everyday.
3. KEEP TRACK OF WHEN YOU SMOKE – For at least one week, write down
on a sheet of paper every cigarette you smoke, what you are doing and how strong
your desire is based on a scale of one to five. You’ll learn about your smoking
triggers. This will help you prepare for the fight ahead.
4. FEAR OF QUITTING
It’s a life change, and not a very comfortable change. Many fear they will
not succeed.
Think of fear as extra energy to help you stay focused on quitting.
Take it one day at a time.
Ask your loved ones and friends for support.
Think positive! No one ever died from quitting smoking.
PRAY. Say a prayer or meditate every day.
5. BEHAVIOR CHANGES – Practice these tips the week before you quit.
Never smoke when you first get the urge. Wait five minutes.
Keep cigarettes out of reach.
Buy only one pack at a time.
Cut down on the places you smoke.
Switch brands.
Start smoking later every day.
Smoke fewer cigarettes every day.
6. THE 6 “D’s” – These are tips that help almost every quitter.
DEEP breathe.
DRINK a lot of water.
DISTRACT yourself.
DIAL a friend.
DELAY.
DO physical exercise.
7. WITHDRAWAL SYMPTOMS – Common symptoms are headaches,
sleeplessness, loss of concentration, cough, weight gain and feeling cranky,
nervous, and/or sad. Nicotine replacement therapy (the nicotine patch, nicotine
gum, etc…) or prescription medication (such as Zyban®) can help. Speak to your
physician or pharmacist about what works best for you.
8. MAKE A SURVIVAL KIT –Your survival kit should include things that you
can use as cigarette substitutes, like hard candy, mints, plastic straws, swizzle
sticks, a stress ball or any small ball that you can squeeze when you feel stressed.
9. MAKE A PLAN – Having kept track of your smoking, you will know your
triggers. On a sheet of paper, write down the smoking trigger and next to it write,
“Instead of smoking I will…”
10. QUIT DAY
Remove all cigarettes from car, home and work.
Keep busy.
Know your plan and do it.
Practice the 6 D’s (see #6 above) every day.
11. REWARD YOURSELF – Buy something special for yourself with the money
that you used to spend on cigarettes. Give yourself positive strokes like “I’m
proud of you.”
12. COPING SKILLS
Take naps.
Go easy on yourself.
Do relaxation exercises.
Plan something fun.
Read.
Stay away from caffeine.
13. CRAVINGS LAST ONE TO THREE MINUTES - A craving will pass
whether you smoke or not. Wait it out; it’s only three minutes.
14. CAUTION
“Impatience.” You can’t hurry this process, but you can do things that might
help. Remind yourself how long you smoked, and that your body is healing
from cigarettes. That takes time.
“Pity-party.” A little self-pity is actually comforting, but limit it to ten minutes
a day.
15. ATTITUDE OF GRATITUDE – Start keeping a list of all the good things that
are happening to you as a result of quitting smoking. Soon, you will find
yourself a “grateful” ex-smoker.
16. BEWARE THE “JUST ONE” – Even though you are moving ahead in the
quitting process, you have to stay tuned-in to that “little devil” inside of you who
says, “Just one is okay.” Talk back and say something like, “No thanks, I’m a
non-smoker.”
17. DON’T SLIP – If you slip, get right back on track as soon as possible. Call a
friend, get rid of cigarettes, change your surroundings, leave the situation, take a
walk and read your list of reasons for quitting smoking.
Helpful Links and Phone Numbers
The Butt Stops Here Smoking Cessation Program at St. Peter’s Hospital.
Call 268-6165.
www.nhlbi.nih.gov/health/public/heart/other/hdw_smk.htm
(Information from the National Heart, Lung, and Blood Institute about smoking and heart
disease, and tips and information to help you kick the habit.)
www.americanheart.org/presenter.jhtml?identifier=4545
(Information from the American Heart Association about the dangers of smoking and
secondhand smoke.)