MultiCare Tobacco Cessation Workbook A guide towards quitting for good www.multicare.org/tobacco-cessation BROUGHT TO YOU BY (Rev. 1/21) Are you willing to make a quit attempt? Month _________ Year __________ If you are a current smoker, please answer these simple questions to help understand your willingness to quit smoking. If I could quit smoking I would. Completely Disagree Somewhat disagree Neutral Somewhat agree Completely agree I want to quit smoking because I worry about how smoking affects my health Completely Disagree Somewhat disagree Neutral Somewhat agree Completely agree I would be willing to make a plan to quit smoking. Completely Disagree Somewhat disagree Neutral Somewhat agree Completely agree I would be willing to cut down my number of cigarettes before quitting. Completely Disagree Somewhat disagree Neutral Somewhat agree Completely agree NOTE: This tool is not validated. It is intended to provide directional guidance to help assess a patient’s willingness to make a quit attempt. MultiCare Tobacco Cessation Workbook 1 INDEX Introduction ..............................................................................................................3 Increasing Your Odds of Quitting .......................................................................4 Making A Quit Attempt .........................................................................................5 Things To Consider Before Your Quit Date Your Reasons To Quit .............................................................................................7 Identify Your Smoking Risk Situation ............................................................ 10 Are You Addicted To Nicotine? ..................................................................11-12 Being Prepared With Quit Strategies.......................................................13-14 Make a Clean Sweep ....................................................................................15-16 Form Your 24-Hour Action Plan To Succeed on Quit Day .................17-18 On Your Quit Day Quit Medication .................................................................................................... 19 Understanding Nicotine Withdrawal Symtpoms ........................................ 20 Treat Your Symptoms ......................................................................................... 21 Staying Smoke Free Check Out Your Health Benefits Package .................................................... 23 Create Your Own Personal Quit Kit ................................................................ 24 High Risk Situations For Relapse .................................................................... 25 Handling Set Backs .......................................................................................26-27 List The Triggers That Caused You To Relapse ........................................... 28 Restore Your Body Through Good Nutrition..........................................29-30 Quitting Smoking Without Weight Gain ........................................................ 31 Get Physical To ImproveYour Odds of Quitting for Good ...................32-33 2 MultiCare Tobacco Cessation Workbook MultiCare Tobacco Cessation Workbook 3 INTRODUCTION Smoking cessation is one of the best things you can do to increase your quality of life. We welcome you on this journey to improve your health! This booklet provides the tools you need to: • Decide To Quit • Prepare to Quit • Choose Your Quit Day • Develop Healthy Life Habits • Stay Quit Additional Resources If you have questions, call MultiCare’s Tobacco Cessation Team between 8:00 am and 4:00 pm at 833-976-1807 • Washington State Quitline 1-800-784-8669 • https://www.quit.com • www.multicare.org/tobacco-cessation 4 MultiCare Tobacco Cessation Workbook Increasing Your Odds Of Quitting To raise your odds of permanently quitting, add these three elements to your quit plan: • Temporary quit medications, either over-the-counter or prescription as directed by your health care provider (See page 19) • Create a support system amongst your friends, family members, or support group. • Obtain counseling or coaching for effective quit skills from a health care provider MultiCare Tobacco Cessation Workbook 5 Making A Quit Attempt If you are willing to make a quit attempt, please consider the following steps: • Call your Health Care Provider right now to make an appointment to discuss quit medications and the best treatment plan for you • Complete this booklet to gather ideas and quit strategies • OR - call the Washington State Quitline at 1-800-784-8669. Available 24 hours a day 6 MultiCare Tobacco Cessation Workbook MultiCare Tobacco Cessation Workbook 7 THINGS TO CONSIDER BEFORE YOUR QUIT DATE Your Reasons to Quit There are many reasons to quit smoking. Which ones are most important to you? Look at the list on the next page, check off the reasons that apply to you, and add any extras you can think of. 8 MultiCare Tobacco Cessation Workbook Personal Reasons For Quitting The following is a list why I would like to stop smokng tobacco. I’m ready for a change. Smoking is affecting my relationship. I want fewer sick days and lost wages. I want to improve my health. I want to save money by not purchasing cigarettes I’m planning on having a baby I want to enjoy the smell and taste of food I am tired of standing outside in the cold It’s becoming harder to find places to smoke Almost everywhere I go smoking is not allowed I don’t want to expose my family and friends to second hand smoke ___________________________________________ ___________________________________________ ___________________________________________ MultiCare Tobacco Cessation Workbook 9 Stay Inspired! One of your reasons for quitting may be a family member. It may be an activity, hobby you currently enjoy, or a vacation you plan to take. Whatever it is, create a quick visual reminder by taping a photograph on your refrigerator or keep it in your wallet. “I want to quit for......” 10 MultiCare Tobacco Cessation Workbook Identify Your Smoking Risk Situations Smoking can become automatic for a lot of people. Your may not even realize when and why you smoke. Take time to mark the situations below that trigger you to smoke. Times of day Mealtimes, or just after a meal When I get home from work Watching TV or listening to the radio Talking on the phone Having a cup of coffee or tea When I first wake up ___________________________________________ People Being with other smokers When someone offers me a cigarette Family stress Meeting a friend who smokes ___________________________________________ Places At work At home Outdoors ___________________________________________ Feelings Angry Bored Happy or relaxed ___________________________________________ MultiCare Tobacco Cessation Workbook 11 Are You Addicted To Nicotine? The Fagerström Quiz for Nicotine Dependence is designed to help you and your doctor determine how dependent you are on nicotine found in cigarettes. How soon after you wake up do you smoke your first cigarette? After 60 minutes (0) 31-60 minutes (1) 6-30 minutes (2) Within 5 minutes (3) Do you find it difficult to refrain from smoking in places where it is forbidden,for example: in church, at the library, at the movies, et cetera? Yes (1) No (0) Which cigarette would you most hate to give up? The first one in the morning (1) Any other (0) 12 MultiCare Tobacco Cessation Workbook Are You Addicted To Nicotine? Pt.2 How many cigarettes a day do you smoke? 10 or less (0) 11-20 (1) 21-30 (2) 31 or more (3) Do you smoke more frequently during the first hours after waking up than during the rest of the day? Yes (1) No (0) Do you smoke even when you are so ill that you are in bed most of the day? Yes (1) No (0) To determine your score, add up the numbers next to each of your answers. If your score is between 0 and 5 points, your dependence on nicotine is in the low to moderate range. If your score is between 6 and 10 points, you are very dependent on nicotine. In either case, you should talk to doctor about finding a treatment plan that is right for you. MultiCare Tobacco Cessation Workbook 13 Being Prepared With Quit Strategies A Quit Strategy is a concrete way to fight an urge to smoke. It can help you deal with specific situations. Having a Quit Strategy ready in advance may help you overcome risk situations. Take a look at the following common Quit Strategies for ideas. 14 MultiCare Tobacco Cessation Workbook Being Prepared With Quit Strategies Talk It Out • Call, text or visit a supportive friend to find the distraction you need to keep you from thinking about smoking. • Remember, there are quit hotlines, and online support communities that can help you through tough moments. Do Something • Exercise, walk, work in the garden. Keep your body Active moving. This may energize you and make you feel healthier. Go Somewhere • Visit a non-smoking friend’s home, or go to the You Can’t Smoke movies or a mall. Knowing that you’re in a place where you can’t smoke can take some of the pressure off you. Carry a Water • Drinking water will keep you hydrated. And it gives Bottle your mouth and hands something to do. Keep Your • Take up sudoku, origami, or knitting. Perfect your Hands Busy yo-yo or Frisbee skills. Try playing mobile games. Leave the • Your urge to smoke may go away if what’s causing Situation the urge is no longer in front of you. Go for a walk and focus on something else. It can help you clear your head. Switch up