better breathers club€¦ · * practice some suggestions from the “efore quitting” panel 3. *...
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Call it Quits Help Line: 805-201-STOP (7867) e-mail: [email protected]
Having trouble or need support to quit smoking?
We can help! Come join the FREE support group for people who
are having difficulty with chronic lung disease.
New members are always welcome!
Better Breathers Club
Funded by Ventura County Tobacco Settlement Program
Day - Date Time Location
Monday 3/4/2019 5:30 - 6:30 Clinicas del Camino Real
1200 Maricopa Hwy, Ojai
Wednesday 3/8/2019 5:30 - 6:30
Public Health
2240 E. Gonzales Rd, Suite 280,
Oxnard
Thursday, 3/8/2019 5:30 - 6:30
Ventura County Medical Center
Small Auditorium in Cafeteria
3291 Loma Vista, Ventura
Tuesday 3/12/2019 5:30 - 6:30
Sierra Vista Clinic/Adult Confer-
ence Room
1227 E. Los Angeles Ave, Simi
Valley,
Can stop worrying about quitting
Set a good example for kids Have healthy babies and
children No worrying about exposing others to smoke Feel better physically Perform better in sports
- Stained teeth Bad breath Shortness of breath
Provokes asthma attacks Impotence
Infertility
-
Heart attacks and strokes Lung and other cancer
(larynx, oral cavity, phar-ynx, esophagus, pancreas, bladder, cervix, leukemia)
Chronic obstructive pulmo-nary diseases (chronic bronchitis and emphysema)
Increases risk of lung can-
cer in spouse and children Higher rates of smoking by
children of smokers Increased risk of asthma Middle ear disease and
respiratory infections in children of smokers
Positive things to do: Call a relative or friend
Go to a movie, a concert or a show with someone
Use prayer or mediation
Positive things to do: Avoid caffeine after 6 p.m. Read in bed Allow 10-15 minutes of
“quiet time” before bedtime
Positive things to do: Take a walk or exercise Talk to a Friend or relative
about how you feel STOP, close your eyes
(unless you’re driving), breathe in deeply through your nose and breathe out through your mouth (Repeat this a few times)
Positive things to do: Do nothing for 10 minutes Do some stretching exercises Do one thing at a time
Positive things to do: Take breaks
Do important tasks when you are most alert
Avoid sitting in the same position-too long
Positive things to do: Try squeezing a rubber ball or
“stress reliever”
Chew sugarless gum or candy, a carrot, or a toothpick
Work on a hobby; take one day at a time
Positive things to do: Eat snack products like fruit,
bagels (no butter), pretzels or popcorn (no butter)
Eat at least 5 servings of fruits and vegetables every day
Eat lean cuts of meat and low fat dairy products
Avoid “fast foods”, convenience foods and fried foods
Walk whenever possible, aim for 20 to 30 minutes a day
Keep your “Survival Bag” with you at all times
Drinks lots of water
- -
Improved health Food will taste better Improved sense of smell Save money Feel better about your-
self Home, car, and breath
will smell better
(Ferguson, 1987; Spence, 1995; Starck, Toppila. & Pyykko, 1999)
Hair loss Cataracts
Wrinkling Hearing impairment Skin cancer
Osteoporosis Stomach ulcers
Gum ulcers Worn-down teeth
Leukoplakia (white, wrinkled area—the skin inside the mouth) Cervical cancer Deformed sperm
Psoriasis And many more!
Congratulations on your decision to quit using tobacco!
Please follow the steps outlined below to make your personal quit plan.
1 My Quit Date is:
____________________________ ____/____/_____
2 My Support Persons are:
____________________________________________ ____________________________________________ ____________________________________________
3 Problem Solving Skills:
Ex-tobacco users find these tips very useful: * Practice some suggestions from the “Before Quitting” Panel 3. * Keep your “After Quitting” (Panel 4, 5) handy after your quit date.
4 Medication Information:
Consult with medical provider or staff.
5 Self-Help Material: Use these to help you in your quit attempt.
6 Referrals to Intensive Services: For added support:
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American Lung Association 1-800-LUNGUSA (586-4872) www.lungusa.org/california
Before quitting tobacco, the best thing you can do is plan ahead for the day. You want to give yourself the best chance of following through with your Quit Date.
Tell your family, friends, or coworkers that you are quitting
tobacco
Tell them your Quit Date
Clean your house, car and place of work
Begin to throw away all your tobacco products and equipment
Start to delay your first tobacco products for five to ten minutes
Eat more fruit
Exercise, if your doctor allows it
Use prayer and meditation
Reduce the amount of contact you have with tobacco users
Reduce the amount of time you spend in places where tobacco is used
Practice deep breathing
Do what you can today, to avoid stress later
Try to keep yourself busy even during your down time
Make friends with an ex-tobacco user
Visit a non-smoking restaurant
Review your self-help material and make personal notes
Consider using medication to help you quit using tobacco
For example: “No, thank you. I have stopped using tobacco.”
“Thank you, but I promised I’d stop using it.”
Prepare and carry with you a “Survival Bag” Contents can include: Your 3 x 5 cards with your top three reasons for being
tobacco-free A picture of your loved ones A phone number of someone you trust Sugar-free gum or candy, cinnamon sticks, fruits, carrots sticks,
straws, and toothpicks
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After meals Driving Drinking alcohol Drinking coffee Watching television In the mornings Talking on the telephone Stressful situations Relaxing, Boredom The end of the day Work break, lunch Parties Waiting
Keep your mind and hands
occupied Use prayer and meditation Find a support group Reach out to your spiritual
support group (attend religious services)
Visit nonsmoking places
Avoid alcohol
Exercise, if your doctor allows
Take a walk during your break or lunch
Get rid of tobacco products
Cut down on caffeine drinks
Wash dishes by hand after meals
Change driving routes
Practice stress reducers such as the Four D’s (Delay, Deep breathe, Drink lots water, Do something else)
Eat fruits
Set aside daily private time
After quitting tobacco, the best thing you can do is plan ahead for difficult situations. You want to give yourself the best chance of success.
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call it quits805-201-STOP (7867)
Funded by Ventura County Tobacco Settlement ProgramTobacco Education and Prevention Program
Smoking? Chewing? Vaping?
Please call to register: call it quits
Help Line: 805-201-STOP (7867)
e-mail: [email protected]
call it quits
Funded by Ventura County Tobacco Settlement Program
Break Free From ALL Nicotine Addiction
…For Life
Cigarettes Hookah E-Cigarettes Cigars Vaping Chew
Did you know….?
The FDA found detectable levels of toxic cancer-causing chemicals in e-cigarettes and secondhand vape from e-cigarettes
E-cigarettes have NOT been approved as a safe and effective way to stop smoking
FDA-approved nicotine replacement therapy, in combination with individual, group or phone cessation counseling is the most effective way to help smokers quit