Smoking a few times a week can quickly turn you into a ful

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Help a Friend Quit Smoking
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HOW CAN YOU HELP?

• A friend tells you he/she wants to quit smoking,
  but doesnt know how.
• Youre not a counselor
• youre a peer educator and a friend.
• How can you help?

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• 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.

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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. Lets figure
  out a good time for you to quit.

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Rationalizations and Replies

• Rationalization
• 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.
  Lets talk about how often the when I
  occurs.

American Journal of Public Health
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Rationalizations and Replies

• Rationalization
• Im 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
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Whos in Charge? The Cigarette or You?

• When trying to quit, learn what your triggers
  are so you can fight them.

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Smoking Triggers

• Stimulation
• Handling
• Pleasure
• Relaxation
• Craving
• Habit

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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

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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

• - Carry silly putty
• Carry a stress ball
• Chew on a straw

• Suck on a lollypop
• - Eat carrots or celery
• Doodle with a pen

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Trigger Pleasure

• Some 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.

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Trigger Relaxation

• A 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 doesnt solve the problem.
  Figure out what does, and act on it.

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Trigger Craving

• When 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 youre quitting and need
  support.
• Avoid situations that could trigger a craving.

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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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Youre a friend, not a counselor. Be supportive
and STEP by STEP, you CAN help your friend reach
the goal!