Transcription
My Quit Smoking WorkbookName:My primary care provider (PCP):Phone: If you need help reading this, please call 1-888-276-2020.Si usted necesita ayuda para leer este documento, por favor llame al 1-888-276-2020.
Important First Choice phone numbersMember Services: 1-800-276-2020Rapid Response and Outreach: 1-866-899-5406Care Management: 1-888-276-2020, ext. 5525124-Hour Nurse Call Line: 1-800-304-5436South Carolina Healthy Connections: 1-888-549-0820ii First Choice by Select Health of South Carolina
ContentsImportant First Choice phone numbers . . . . . . . . . . . . . . . . . . iiWhat’s your reason to quit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Health and appearance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Loved ones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Write them down . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Women and smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Reasons for women to quit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Smoking and children . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Why kids start smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Talk to kids about smoking . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6What to do if your child smokes . . . . . . . . . . . . . . . . . . . . . . . . . 6The rewards of quitting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Instant rewards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Long-term rewards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Health milestones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Plan for challenges . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Uncomfortable feelings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Smoking triggers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Cravings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Tips for success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Don’t use other products with tobacco . . . . . . . . . . . . . . . . . . . 12Medicine can help . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13Other resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 ways to boost your mood after quitting . . . . . . . . . . . . . . . 15Care Management information . . . . . . . . . . . . . . . . . . . . . . . . 16First Choice programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16www.selecthealthofsc.com 1-888-276-2020, ext. 55251 iii
What’s your reason to quitEveryone has reasons for quitting smoking. Maybe you want tobe healthier, save some money or keep your family safe. As youprepare to quit, think about your own reasons for quitting. Remindyourself of them each day. They can inspire you to stop smoking forgood. Whatever your reasons, you will be amazed at all the waysyour life will improve when you become smoke free. Here are a fewreasons to quit:Health and appearance«« My chances of havingcancer, heart attacks, heartdisease, stroke, cataractsand other diseases will godown.«« I will be less likely to get sick.«« I will breathe easier andcough less.«« My blood pressure will godown.«« My skin will look healthier. Iwill look more youthful.«« My teeth and fingernails willnot be stained.Lifestyle«« I will have more money tospend.«« I can spend more time withfamily, catch up on work ordive into my favorite hobby.
Power to Quit Smoking What’s your reason to quit«« I won’t have to worry aboutwhen I can smoke next orwhere I can or can’t smoke.«« My car‚ home and kids won’tsmell like smoke.«« I will be able to smell food,«« My food will taste better.flowers and other thingsbetter.«« My clothes will smell better.Loved ones«« I will set a great examplefor my kids. It takes a lot ofstrength to quit.«« My friends, family,coworkers and other lovedones will be proud of me.«« I will protect my friends andfamily from the dangers ofsecondhand smoke.«« My children will be healthier.«« I will have more energy to dothe things I love with friendsand family.«« I will get healthy to makesure I am around to sharein my family’s specialmoments.Write them downMake a list of all of the reasons you want to become smoke free.Keep it in a place where you will see it often, like your car or whereyou kept your cigarettes. When you feel the need to smoke, look atthe list to remind yourself why you want to quit.Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 2
Power to Quit Smoking Women and smokingWomen and smokingMany women smoke to deal with stress. A lot of stress can come fromthe many jobs women can have at one time: wife, mother, daughter,employee and caregiver. Women also have health issues that men donot have, like menstrual periods, pregnancy, the pill and a higher riskfor osteoporosis (thin bones).Reasons for women to quitQuitting smoking is stressful because it’s hard to stop. You mayhave to try and try again and again. But once you quit, you will behealthier. Think about these reasons women should quit:«« Very busy life: Smoking reduces energy levels. If you quitsmoking, you will have more energy for all the jobs you do.«« Cancer: Smoking has beenlinked to cancer of the cervixin addition to other cancers,like lung cancer.«« Early menopause: Beginningto smoke as a teenagercan put a woman at risk ofstarting menopause 2 to 3years early.Questions, notes and goals: 3 First Choice by Select Health of South Carolina
Power to Quit Smoking Women and smoking«« Pregnancy: Smoking causes a pregnancy to be high risk. Womenwho smoke are more likely to have: Trouble getting pregnant.Premature babies and babies with low birth weight.Miscarriages and stillbirths.Babies who die of SIDS (sudden infant death syndrome).It can be very hard to stop smoking when you are pregnant. Butquitting cigarettes is the best way to give your baby a healthystart.«« The pill: If you smoke, birth controlpills may increase your chances forheart disease.«« Osteoporosis: Smoking can lead toosteoporosis, and the risk increasesafter menopause. Stoppingsmoking can lower your risk forbroken bones.«« Wrinkled, aging skin: Smokingcan cause premature aging ofthe skin, wrinkles and a leatherycomplexion.Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 4
Power to Quit Smoking Smoking and childrenSmoking and childrenEven though smoking is shown in movies and on TV, parents are themost influential people in children’s lives. Tell your children honestlyand directly that you don’t want them to smoke cigarettes. Givethem clear, consistent messages about the risks of smoking.Why kids start smokingAlmost 70 percent of adult smokers began smoking before age 18.Most smokers try their first cigarette around age 11. Many areaddicted by the time they turn 14. So why do they start?«« Their parents are smokers.«« Peer pressure — their friendsencourage them.«« They see smoking as a wayof rebelling and showingindependence.«« They think everyone elseis smoking and that theyshould too.«« Tobacco advertising targetsteenagers.Questions, notes and goals: 5 First Choice by Select Health of South Carolina
Power to Quit Smoking Smoking and childrenTalk to kids about smokingStart talking to your kids about smoking when they are 5 or 6 yearsold. Continue through their high school years.«« Explain the health dangers«« Make sure the events yourand unpleasant physicalaspects (like bad breath,discolored teeth and nails)of smoking.children attend are smokefree.«« Support tobacco-free schools.Insist that school healthprograms include tobaccouse prevention education.«« Set a good example for yourkids by not smoking.«« Talk to your kids about how«« Talk with your kids abouthard it is to quit.ways to refuse a cigarette.«« Set a smoke-free policy inyour home. Don’t allowanyone to smoke indoors.What to do if your child smokesIf you find out that your teen hasstarted smoking, your first reactionmay be to order him or her to quit.Teen smokers become addicted tonicotine very quickly, and that canmake quitting hard. Be patient andsupportive as your child goes throughthe quitting process.Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 6
Power to Quit Smoking Smoking and childrenIf you catch your teen smoking, try to avoid threats andultimatums. Instead:«« Ask a few questions tofind out why your childis smoking. He or shemay want to be acceptedby a peer group or wantattention.«« Talk about what changescan be made to help yourchild stop smoking.«« As you talk to your childabout their smoking,point out that he or she isprobably already addictedto nicotine. The tobaccoindustry spends a lot ofmoney to make sure theirproducts are as appealingand as addictive as possible.Ask your child to thinkabout how they’ve beenmanipulated and used bytobacco companies. Thismakes many teen smokersangry and can help motivatethem to quit.The American Lung Association’s Not On Tobacco (N-O-T) programhelps teen smokers quit. It can give your teenager the tools he orshe needs.For more information, visit:«« www.lung.org.«« www.tobaccofreekids.org.Questions, notes and goals: 7 First Choice by Select Health of South Carolina
Power to Quit Smoking The rewards of quittingThe rewards of quittingWhen a strong craving hits, it can be easy to lose sight of thebenefits of quitting. You might lose your focus, but there is no goodreason to smoke. Remind yourself of the rewards of quitting to helpstay on track.Instant rewardsWhen you smoke, the chemicals in tobacco reach your lungsquickly each time you inhale. Your blood carries the toxins to everyorgan in your body. There is no safe amount of cigarette smoke.After you quit, your body begins to heal within 20 minutes of yourlast cigarette. The nicotine leaves your body within 3 days. As yourbody starts to repair itself, you may feel worse instead of better.Withdrawal can be hard, but it is a sign your body is healing.Long-term rewardsTobacco use in the United States causes about 443,000 deathseach year, or nearly 1 in every 5 deaths. Quitting can help you addyears to your life. Smokers die on average 13 years earlier thannon-smokers. Take control of your health by quitting. Over time,you will greatly lower your risk of death from lung cancer and otherdiseases like:«« Heart disease.«« Emphysema.«« Stroke.«« At least 13 other kinds ofcancer.«« Diabetes.«« Chronic bronchitis.Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 8
Power to Quit Smoking The rewards of quittingYou will also cut back on dangerous secondhand smoke for yourloved ones. Protect your family and set a good example. By quitting,you’re showing your family and other young people that a lifewithout cigarettes is not only healthy, but possible.Health milestones«« Within 20 minutes ofquitting, your heart rateand blood pressure drop.«« After 10 years, you are half aslikely to die from lung cancer,and your risk of larynx andpancreatic cancers decreases.«« Within 12 hours, the carbon«« After 15 years, your risk ofmonoxide level in yourcoronary heart disease is thebloodstream drops to normal.same as a non-smoker’s risk.«« Within 3 months, yourcirculation and lung functionimproves.«« After 9 months, you willcough less andbreathe easier.«« After 1 year, your risk ofcoronary heart disease is cutin half.«« After 5 years, your risk ofcancer of the mouth, throat,esophagus and bladder arecut in half.Questions, notes and goals: 9 First Choice by Select Health of South Carolina
Power to Quit Smoking Plan for challengesPlan for challengesQuitting smoking is hardest during the first few weeks. You will dealwith uncomfortable feelings, temptations to smoke, withdrawalsymptoms and cigarette cravings. An important part of preparing toquit is planning for these challenges.Uncomfortable feelingsThe first few weeks after quitting, a lot of people may feeluncomfortable and will crave a cigarette. This is because ofwithdrawal. Withdrawal is when your body gets used to nothaving nicotine from cigarettes. Nicotine is the chemical found incigarettes that makes you want to keep smoking. Some commonwithdrawal feelings are:«« Feeling a little depressed.«« Feeling anxious, nervous orrestless.«« Not being able to sleep.«« Having trouble thinking«« Getting cranky, frustrated orclearly.mad.Although withdrawal can be uncomfortable‚ there is no healthdanger from nicotine withdrawal. In fact‚ quitting smoking is thebest thing you can do for your health. Even extreme withdrawalsymptoms will fade in a week or so.You may be tempted to smoke to relieve these feelings. Justremember they are temporary. They will fade with each day youstay smoke free. Medicines and behavior changes can help managethe symptoms.Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 10
Power to Quit Smoking Plan for challengesSmoking triggersFor many smokers‚ the craving for a cigarette lasts longer than theother symptoms of withdrawal. This is because cravings can be setoff by reminders of smoking. These reminders are called triggers.There are many people, places and things that trigger a craving.This means it’s important to have a plan for how you’ll handle acraving when it hits.CravingsCravings are short but intense urges to smoke. Cravings usuallyonly last a few minutes. Plan ahead and come up with a list of shortactivities you can do when you get a craving.Questions, notes and goals: 11 First Choice by Select Health of South Carolina
Power to Quit Smoking Tips for successTips for successRemove cigarettes from your home, car and work. Removing thingsthat remind you of smoking will get you ready to quit. Try these tips:«« Throw away all yourcigarettes and matches. Giveor throw away your lightersand ashtrays. Remember theashtray and lighter in yourcar!«« Remove the smell ofcigarettes from your life. Youwill be less tempted to lightup if you don’t smell smoke.Make things clean and freshat work‚ in your car and athome.«« Don’t save one pack ofcigarettes “just in case.”Keeping one pack makes iteasier to start smoking again.«« Have your dentist clean yourteeth to get rid of smokingstains. Your teeth will lookamazing.Don’t use other products with tobaccoThinking about using other tobacco products instead of cigarettes?Think again. All tobacco products contain harmful chemicals andpoisons. Despite their name, light or low-tar cigarettes are just asbad as regular cigarettes. Smokeless tobacco‚ pipes‚ cigars‚ cigarillos‚hookahs (water pipes), bidi cigarettes‚ clove cigarettes and herbalcigarettes also hurt your health.No matter how they are presented in advertisements‚ all tobaccoproducts are dangerous.Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 12
Power to Quit Smoking Tips for successMedicine can helpWhen you first stop smoking, you may feel uncomfortable andwill have the urge to smoke. Quit-smoking medicines help reducefeelings of withdrawal and cigarette cravings.These medicines can double your chances of quitting for good.First Choice covers medicines to help you stop smoking. Thesemedicines are nicotine gum, nicotine patches, Zyban andChantix (tablets).We cover these quit-smoking products for a consecutive 90-dayperiod per year with a prescription from your doctor. Talk toyour doctor about the right method for you. If you are pregnantor nursing, have a serious medical condition, or are on certainmedicines, you may not be able to take quit-smoking medicine.Once you get a prescription, take it to your pharmacy to get itfilled. Once you fill the first prescription, the clock starts on your90-day benefit. After that, you will have to wait 9 months beforeFirst Choice will approve another 90-day benefit. In some cases, youmay need to request an override if you have reached your monthlyprescription limit.Please call Member Services at 1-888-276-2020 if you have anyquestions or need help getting your medicine filled.Questions, notes and goals: 13 First Choice by Select Health of South Carolina
Power to Quit Smoking Tips for successOther resourcesPhone quit lines:«« South Carolina Tobacco Quitline:1-800-QUIT-NOW (1-800-784-8669)«« Cancer Information Service Quit Line:1-800-4-CANCER (1-800-422-6237)«« American Lung Association Freedom FromSmoking Quit Line:1-800-LUNG-USA (1-800-586-4872)«« American Cancer Society Great Start Program(for pregnant women):1-866-667-8278Questions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 14
Power to Quit Smoking 6 ways to boost your mood after quitting6 ways to boost your mood after quittingMood changes are commonafter you quit. You might beirritable, restless or feel down orblue. If you have these feelingsafter quitting smoking, try:4. Building rewards into yourlife. It can be helpful to findlittle ways to reward yourself.Try reading a magazine orlistening to music.1. Exercising. Try taking a walk.If you need to, start smalland build over time. This canbe hard to do when you aredepressed, because feelingdown saps all your energy.But making the effort willpay off! It will help you feelbetter.5. Doing what used to be fun,even if it does not seem funright now. It may take a littletime, but doing fun activitiesagain will help improve yourmood. Some people like tomake a list of fun events anddo at least one a day.2. Planning your day. Createa plan to stay busy. It isimportant to get out of thehouse when you can.3. Talking and doing thingswith other people. Havingdaily contact with otherpeople will help your mood.6. Talking with friends andloved ones. Your supportsystem is key. Talking tofriends and family aboutyour concerns can helpthings seem less hard orscary.Sources: CDC.gov and Smokefree.govQuestions, notes and goals: 15 First Choice by Select Health of South Carolina
Power to Quit Smoking Care Management informationCare Management informationCare management nurses can:«« Give a complete health«« Find specialists.evaluation with you or yourcaregiver.«« Connect you to communityresources.«« Help you get medicinesand medically necessaryequipment and supplies.«« Provide transportationinformation for doctor visits,dialysis, X-rays, lab work orpharmacy visits.«« Give you information aboutyour health care needs.First Choice programsWe offer many programs at no cost to First Choice members withspecific conditions:heart diseaseasthmaprenataldiabetesweight managementQuestions, notes and goals: www.selecthealthofsc.com 1-888-276-2020, ext. 55251 16
If you have questions, please call a nurse at ourtoll-free number: 1-888-276-2020, ext. 55251.All images are used under license for illustrative purposes only. Any individual depicted is a model.SH-16109 FC-05202016-M-002
Power to Quit Smoking The rewards of quitting. www.selecthealthofsc.com 1-888-276-2020, ext. 55251 8. The rewards of quitting. When a strong craving hits, it can be easy to lose sight of the . benefits of quitting. You might lose your focus, but there is no good reason to smoke. Remind y
