HIPE guide to helping a friend quit smoking

“Talking to the right person made such a difference.�

Your guide to helping a friend quit for good.

H PE Coalition.org

Can I really help someone who is trying to quit smoking?

Yes. Once a smoker has decided to quit, he or she is most likely to succeed when friends and family give their help and support. If your friend hasn’t decided to quit yet, you can help him or her to think of reasons for quitting, set a target quit date and offer to help in any way you can.

How do I begin?

First of all, quitting is different for each smoker. Ask your friend how you can be most helpful. This will show that you care and that you really want to help. Maybe you've already tried to help someone and he or she wasn’t successful. That's okay.

Remember you can be a big help, but it's not your fault if he or she isn’t successful this time.

Call 1-800-QUIT-NOW or visit www.smokefree.gov

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I’ve never smoked. Can I really help a friend stop smoking?

Yes! Did you know that it’s not willpower that helps

smokers quit? Those who have succesfully become ex-smokers had a plan of action. You can help your friends to be successful by helping them to create a plan of their own.

1. Think about quitting. Help them to visualize what life would be like as a ex-smoker.

2. Create a plan. Help them to set a date to quit smoking, identify smoking triggers, and identify what smoking cessation medications they want to use.

3. Identify resources. Provide them with apps, websites, and quit line numbers they can use when they are struggling with withdrawal symptoms. This is a good place to start: www.smokefree.gov, www.cancer.org www.becomeanex.com.

4. Be a cheerleader. Celebrate every day they are tobacco free!

What if I get frustrated ?

Try to stay with it. Your friend is trying to break an addiction that may have started several years ago. That’s not an easy thing to do!

Be prepared for some unfriendly and even nasty behavior from your friend. Remind yourself that he is going though a tough time. You are doing a great thing by helping your friend. Fortunately, the bad moods will not last long.

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Call 1-800-QUIT-NOW or www.smokefree.gov

I quit smoking a long time ago.

Should I tell my friend it was pretty easy for me?

Quitting smoking is different for everyone. You can be of particular help to your friend since you already went through it. Let your friend know how glad you are that he is trying to quit and praise how well he is doing. Ask how he is feeling and what you can do to help. Mention all the good things you have felt since quitting and help him to focus on short term goals.

Feel Better About Yourself! Focus on the little changes, things like having fresher breath, more energy and no more smelly clothes, stained teeth or fingers.

Be In Control of Your Choices!

Many ex-smokers talk about getting control of their lives when they quit.

Forget any talk about how easy it was for you to quit.

Smoking is an addiction that is hard but not impossible to quit. Tell your friend that 45 million Americans have quit smoking and that she can do it too!

Call 1-800-QUIT-NOW or www.smokefree.gov

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Do smokers really have withdrawal symptoms when they quit?

Most smokers do experience withdrawal symptoms during the first few weeks after they quit smoking. These will go away as the body gets rid of the nicotine.

Tell your friend you know that these symptoms are real and that they will not last long. A week or two may seem like a long time, but it will get better.

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Call 1-800-QUIT-NOW or www.smokefree.gov

Common Withdrawal Symptoms Symptom

What’s happening

How to cope

Intense desire to smoke

Brain is missing the nicotine fix.

Remember this goes away after a few weeks.

Coughing

Lungs are clearing of tar.

This symptom will improve very soon; warm drinks will help.

Hunger

Metabolism is changing; food tastes better since quitting.

Eat fruit & veggies, chew sugar free gum and drink lots of water.

Constipation and diarrhea

Your body is returning to normal and soon it will settle down.

Drink lots of water, eat fresh fruits and veggies, and exercise. If it persists try over the counter products or ask your doctor.

Trouble sleeping

The nicotine is leaving your body.

This symptom lasts about 2-3 weeks. Cut down on tea and coffee. Get more fresh air and exercise.

Dizziness

More oxygen is getting to the brain, instead of carbon monoxide.

This symptom should stop after a few days.

Mood swings, poor concentration, irritability

These are signs of nicotine withdrawal will pass.

Warn family and friends and ask for support.

Call 1-800-QUIT-NOW or www.smokefree.gov

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What kinds of things can I do to help someone who is trying to quit?

Tell your friend that you think she can make it this time - even if she has tried to quit before and failed. In fact, most smokers have to "practice" quitting a few times before they quit for good.

For the first few days after the smoker quits, be ready to help.

She may want to talk all the time or he may just want extra help when a tough situation comes up, like a coffee break, a party or after a meal.

Offer to call or visit to check on how she is doing.

Ask how she's feeling, not just whether or not she's still not smoking.

No nagging, scolding or preaching - this just does not work.

Instead, let her know how much you admire her for trying to quit.

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Ugh! W h hungr y am I so y now? all the time Your m e gettin tabolism is g back to That’s a good normal. thing!

What else can I do to help? √√

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Give lots of praise and offer rewards for getting through a day, a week, or a month without smoking. Rewards can be simple - flowers, something to eat, a card.

Give rewards right away. Giving rewards right away works better than rewards promised for the future.

Offer to do things together like eating at a restaurant, going to a movie or for a walk.

Try to see it from your friend’s side. She’s not really sure she wants to quit. Cigarettes have been a steady friend

for a long time. These feelings are normal even in smokers who succeed. Let her know you understand her doubts.

Call 1-800-QUIT-NOW or www.smokefree.gov

Can I help my friend plan how to handle urges to smoke?

Yes. In fact, those who succeed in quitting plan ahead about how to cope with urges to smoke. Offer to help your friend think up some simple things that he can do when he gets an urge to smoke.

Here are a few ideas: • Tell him to call or text you when he feels the urge to smoke.

• Remind him that the urge to smoke will pass in just a few minutes whether she smokes a cigarette or not!

• Try to avoid places that makes him want to smoke.

For example, a party where alcohol is served may make him want a cigarette. Go for a walk around the block, or better yet, stay away from parties and alcohol for the first few weeks.

• Do some deep breathing if he is feeling tense. Breathe in and breathe out slowly to bring more air into the lungs, which will help trigger the relaxation response.

My friend is worried about gaining weight. What can I say?

Some smokers do gain weight when they stop smoking but the average weight gain is 5 to 10 pounds and they are still much better off without smoking. Sometimes when people stop smoking, they crave sweet foods. You can help your friend stay away from sweets by: •

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Offering them low-fat snacks like carrots, fresh fruit, plain popcorn or sugarless gum.

Exercise really helps to keep weight down and reduce stress, which may assist in elimating cravings.

Offer to do things together where smoking doesn’t fit in - swimming, jogging, or brisk walking.

Provide “manipulatives” (silly putty, paper clips, straws, etc) that help to keep their hands busy.

Call 1-800-QUIT-NOW or www.smokefree.gov

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What can I do if my friend starts smoking again?

Forget about blame or guilt. Your friend is learning how to quit smoking -- she is not failing. Remind her about how well she did and that each time she tries to quit is a step forward.

Help her to figure out what led to her relapse and plan what she will do next time she is in that situation.

You may feel bad if she doesn’t quit and that’s okay. Keep being supportive of her efforts. The best thing to say to your friend is, “Good try! I still care about you and will help you next time.” It takes most people a few tries before they finally quit for good.

Having supportive friends helps to make the process easier.

How long do I need to help my friend?

The first 7 to 10 days are the toughest and your friend may need extra help then. Most smokers who go back to smoking do so within the first three months so you need to keep in close touch during that time. “Slips” (having a puff or smoking one or two cigarettes) are pretty common. If your friend has slipped, you can remind her of all the reasons she wants to quit. Praise all her nonsmoking efforts and don’t mention the “slips.”

Ex-smokers may have an urge to smoke for months, even years, after they stop. This is normal. Remind your friend that these urges happen less and less often. You can also help celebrate non-smoking anniversaries. You deserve a lot of credit for helping someone stop this addictive habit. Your help can make the difference. Those who are able to stop smoking are the ones who get help and encouragement from friends and family.

8 Call 1-800-QUIT-NOW or www.smokefree.gov

I’m a smoker myself. Can I do anything?

You don’t have to quit to be of help. You could really help your friend by not smoking around him. You could also think up new nonsmoking activities to replace those where you smoked together.

Your friend is more likely to stay off cigarettes if you are not smoking, so this could be a good time for you to take a break.

Married ex-smokers are more likely to go back to smoking if their spouse smokes. If you decide to quit, be sure you and your friend ask others to help you as well.

Call 1-800-QUIT-NOW or www.smokefree.gov

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Created in Partnership with: Virginia Dept. of Health Tobacco Use Control Project 1-800-QUIT-NOW www.smokefree.gov Healthy Individuals through Prevention & Education HIPE Coalition www.hipecoalition.org

You did it!

We did it!