Smoking Cessation

1
Smoking Cessation
University Counseling Center 410 Bowman
Hall 232-2468 www.uwstout.edu/counsel March
2005
2
Readiness to Change

• How many have tried to quit smoking?
• How many are. . .
• Ready to quit now?
• Not ready?
• Not sure?

3
Good Reasons to Quit

• Complex mixture of 4,000 chemicals
• Over 60 known carcinogens
• Responsible for 1 in 5 deaths in USA
• 400,000 deaths/year
• lung cancer, COPD and heart attack

4
Many Americans Want to Quit

• 70-80 say they want to quit!
• 12 Un-aided success rates
• 25 Cessation program success rate
• 4.5 remain smoke-free at one year
• Successful quitters 4 -5 serious attempts

5
Many Americans Have Quit

• 1965 to 1999 decline in general population
• 41 to 22.8
• Recent decline for youth/college students
• 29 of Stout students smoke (2003 survey)
• 30 of MHS students smoke (2003 survey)
• 75 of US adults choose not to smoke!

6
Benefits of Quitting - Lung Function
7
Risk of Dying from Lung Cancer, Smokers VS.
Ex-Smokers American Cancer Society Cancer
Prevention Study II (1982-86)
8
Risk of Heart Attack, Smokers vs. Ex-smokers
Source Rosenberg el.al. New England Journal of
Medicine 1984 1990
9
Why Is It So Hard To Quit?

• Physical Component (habit)
• Examples?
• How many puffs have you had?
• Psychological Component (urges)
• Connections to other behaviors and emotions.
• Examples?

10
Why Is It So Hard To Quit?

• Ear-muff theory of nicotine dependence
• Dopamine receptors, hyper-stimulated at first
• Receptors become desensitized
• 6-9 months to desensitize
• 3-9 years to recover sensitivity
• Reappears in a matter of days after relapse!

11

Wheel of Change
No more problems
Slip back to old ways.
Working to maintain
Someone Suggests I should make a change.
Taking Action
Huh?. Who Me? (or) Its too hard to change.
Ive decided what to do preparing for change.
Adapted from Prochaska and DiClemente (1982)
Trans-theoretical therapy toward a more
integrative model of change.
I never thought about. Ill consider this.
12
Behavior Change Skills (handout)

• Increase your motivation for change
• Prepare yourself for change
• Identify risks and coping strategies
• Learn to manage stress
• Begin practice new behaviors

13
Increase Your Motivation

• Study the problem behavior
• Talk to people who have made the change
• Find a partner
• Tell others about your plan
• List reasons for changing not changing

14
Prepare Yourself for Change

• Select a start date
• Write a contract to yourself
• Select bite sized goals and objectives
• Plan small regular rewards for progress

15
Identify High-Risk Situations

• Keep a record of high-risk situations
• List triggers that stimulate smoking urges
• Write down coping strategies
• Avoid some situations
• Modify or change other situation

16
Practice Healthy Alternatives

• Learn to be assertive
• Eat healthy foods
• Engage in physical exercise
• Practice relaxation technique
• Manage your time to reduce stress

17
Begin Practice New Behaviors

• Keep a journal to record
• Successes and slips
• High-risk situations and how you handled them
• Triggers (urges to smoke)
• Your feelings about the process

18
Over-The-Counter Aids

• Nicotine Patch
• Amount based upon level of smoking
• Follow the instructions carefully
• Nicorette Gum
• Park and Chew method
• Use with patches can be very effective
• Use for up to 12 weeks

19
Prescription Aids

• Zyban (Wellbutrin, Buprorion)
• Non-nicotine
• 80-100/month
• Check insurance coverage
• Begin 2 weeks before quit date
• Usually for 3 months or longer
• Helps with mood and weight gain
• Can use with patches and gum

20
When Do Relapses Occur? Brandon et
al. 1990
21
Triggers for Relapse Brandon et al. 1990
22
For More Information

• Wisconsin Quit Line 1-877-270-7867
• UW-Stout Counseling Center 715-232-2468
• www.uwstout.edu/aod
• UW-Stout Student Health Service 715-232-1314
• Red Cedar Clinic Tobacco group 715-235-9671