Smoking

Why should you stop smoking?

Keys for quitting

Take it one day at a time

So, you want to quit smoking. Well, you're in good company. Over 7 million Canadians have successfully "kicked the habit" and you can too. It isn't easy - tobacco is a powerful addiction - but the rewards are well worth it.

Why should you stop smoking?
Smoking statistics are staggering. Smoking kills over 40,000 Canadians every year. That's four times the number of people who die from AIDS, traffic accidents, suicide, murder, fires and accidental poisoning combined! Tobacco use is the most preventable cause of death in both Canada and the U.S.

The health risks of smoking are well known:

•	Four out of five lung cancer deaths are due to smoking.
•	1/3 of all cancer deaths are smoking-related. Smoking can cause cancer of the larynx, lip, mouth, pharynx, esophagus, bladder and pancreas and has been linked to breast and stomach cancer.
•	Smoking is a major cause of heart disease and stroke and is a risk factor for other serious diseases, such as bronchitis, emphysema, ulcers, osteoporosis, cataracts and gum disease.
•	Women who smoke are more likely to experience menstrual problems and early onset of menopause. There is also a possible link between smoking and cervical cancer.
•	Women who smoke during pregnancy are at higher risk of pregnancy complications, such as miscarriage, stillbirth or delivering a low birth weight baby.
•	Babies born to mothers who smoke have five times the risk of Sudden Infant Death Syndrome (SIDS) than babies of non-smoking mothers.
•	Second-hand smoke causes disease and death in healthy non-smokers - children exposed to second-hand smoke are more likely to suffer from asthma, breathing problems, lung damage and SIDS.

The Peel board recognizes the seriousness of the health risks associated with smoking. To protect the health of students and staff, the board established a no-smoking policy (Policy #52) and maintains a smoke-free environment in all schools and board offices.

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Keys for quitting
Quitting smoking is one of the most important things that you will ever do in your life. It really is worth the effort! But, it can also be a difficult task - as anyone who has ever tried will tell you. Many people make two or three attempts at quitting before finally achieving success.

If you really do want to stop smoking, you have to plan for the challenges ahead. Be prepared to persevere and stay focused on your goal. You may have mixed feelings about quitting but don't let that stop you from having a healthier life.

Here are some simple steps that will improve your chances of success:

•	Write down the reasons why you want to quit - Health reasons are important, of course, but don't forget the other benefits of a smoke-free lifestyle: o saving time and money o feeling more self-confident o being a better role model to your children o being more in control of your life
•	Set a quit date and stick to it!
•	Change your environment – Get rid of all the cigarettes, lighters and ashtrays in your home, car and workplace. Don't let people smoke in your home. Clean your drapes, clothes and car, so that everything smells clean and fresh.
•	Enlist the support of family and friends – A little encouragement and support goes a long way. Ask everyone to be patient with your irritability and mood changes - it won't last long. Suggest that family and friends avoid smoking when they're near you - better yet, invite them to quit with you.
•	Avoid smoking "triggers" – For the first few weeks, stay away from the things that you connect with smoking. If you smoke while watching T.V. or after a meal, change your routine a little. Go for a walk or turn on the radio - these small distractions can help you break the smoking habit.
•	Learn new behaviours – The urge to smoke only lasts three to five minutes. Find something else to do when cigarette cravings strike. Activities such as jogging, swimming, crossword puzzles, gardening and needlepoint will keep your mind and your hands busy!
•	Minimize stress – Learn some relaxation techniques to help you cope with the anxiety of quitting. Deep-breathing, yoga, massage, exercise and meditation are all good ways to relieve pressure and stress.
•	Consider non-smoking aids – When you stop smoking, you may experience some unpleasant withdrawal symptoms. Non-smoking aids, such as nicotine patches or nicotine gum, are very effective at reducing these symptoms. Available in Canada without a prescription, they can significantly increase your chances of quitting smoking for good. There is also a prescription medication available that may help you change your smoking habits. Ask your doctor or healthcare provider to recommend the right non-smoking aid for you.
•	Talk to your doctor – If you're finding it hard to stop smoking, ask your doctor or healthcare provider for help. He or she can provide valuable support and may also refer you to counseling services or other resources available in your community.

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Take it one day at a time
Quitting smoking is a learning process. Don't think of it as an "all or nothing" proposition. Just take it one step at a time and be proud of every smoke-free day.

If you do slip up and have a cigarette, don't be too hard on yourself. Keep a positive attitude and get back on track by following these tips:

•	Find the trigger - What was it that started you smoking again? Make a plan to cope with that situation next time it happens.
•	Learn from your experience - Think about the things that helped you stop smoking in the first place. Spend more time on the activities and people that keep you motivated.
•	Congratulate yourself on the time you spent not smoking. You worked hard to get this far.
•	Don't give up your goal - One cigarette doesn't mean that you've gone back to smoking again. Don't give yourself permission to smoke the rest of the pack, either. Throw it away and focus on getting through the next day without even one puff of a cigarette. You can do it!

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