Health Effects of Smoking
True or False: Smoking is the leading cause of preventable death in the United States.
True
Name 3 withdrawal symptoms from smoking
Cravings/urges to use nicotine
Feeling frustrated, irritable, or angry
Feeling sad/depressed
Feeling anxious
Trouble concentrating
Trouble sleeping
Increased appetite or weight gain
HeadachesNausea/dizziness
Constipation
Cough or sore throat
How many hours of sleep do most adults need to handle stress well?
7 to 9 hours
A single episode of nicotine cravings usually lasts how long?
5-10 minutes
True or False: E-cigarettes and vapes are healthy alternatives to smoking.
False
Most E-cigarettes and vapes still contain nicotine and harmful chemicals that can severely impact someone’s health.
True or False: 15 years after quitting smoking, your risk of heart disease is the same as someone who doesn’t smoke.
True
Many of the negative health effects of smoking improve quickly after quitting at any age. It is never too late to quit smoking, and people who quit smoking can add as much as 10 years to their lives compared to people who continue smoking.
How long after smoking do you start to feel nicotine withdrawal symptoms?
1 day, 2 days, 1 week, or 1 month
Within 1 day (4-24 hours)
Name someone you can talk to when you are feeling stressed about quitting smoking.
Doctor, counselor, friend, mentor, 1-800-QUIT-NOW
Nicotine cravings are most intense within how many days of stopping smoking?
3 days
True or False: Smoking helps to relieve stress long-term.
False
Smoking can cause temporary relaxation due to relief of withdrawal symptoms, and often the act of taking a break and having a few deep breaths. But overall, smoking can increase stress in the long run.
How many harmful chemicals are in cigarette smoke?
10, 100, or +1,000
+1,000 (actually over 7,000)
There are also over 70 chemicals that cause cancer.
How long after quitting smoking do nicotine withdrawal symptoms go away?
2 weeks, 1 month, 6 months, or 1 year
1 month
What’s something you can do for 10 seconds to reset your stress levels?
Deep breath, stretch, drink water
How do common quit-smoking medicines work (patches, gum, lozenges)? Where can you get these medications?
Nicotine replacement → provides nicotine without the hundreds of harmful chemicals in cigarettes and helps to reduce cravings.
Many of the nicotine replacement options are over-the-counter! There are also medication options that are prescription (Varenicline, Bupropion), so you can talk to your doctor if you are interested.
True or False: It is okay to start some quit-smoking medicines before you completely quit.
True
It is okay to start patches, gum, or lozenges a week or two before you quit smoking, and it can help you slowly cut down on your smoking before fully starting your quit attempt.
Smoking causes about what percent of all cancers in the United States?
5%, 20%, 50%, or 80%
20%
Smoking causes ~20% of all cancers and ~30% of all cancer deaths in the United States. About 80% of lung cancers are due to smoking.
Why do some people chew gum or snack after quitting smoking?
To keep their mouth busy and fight cravings
Triggers are the things that make you want to smoke. Knowing your triggers can be useful when trying to quit smoking. Give an example of a trigger.
Emotional = stressed, anxious, bored
Pattern = activity that you connect with smoking (Drinking, driving, taking a break from work, etc.)
Social = going to a party or bar, being with friends who smoke
Withdrawal = cravings, needing to do something with your mouth or fingers
Quit-smoking medications are generally most effective when used for how long?
1-2 months, 2-3 months, or 1 year
2-3 months (6-12 weeks)
True or False: You can use more than one form of nicotine replacement therapy (patches, gum, lozenges) at the same time.
True
Combining more than one form of nicotine replacement therapy can be used to safely help you quit and combat cravings
Adults exposed to secondhand smoke increase their risk of heart disease by what percent?
5%, 25%, or 75%
25%
Exposure to secondhand smoke has a lot of the same effects as primary smoking and can cause heart disease, lung disease, cancer, etc.
Name one strategy you can use to help with cravings or mood swings.
5 D’s to help you quit: delay, distract, drink water, deep breaths, and discuss
After how many minutes of walking can someone start to reduce stress?
5, 20, or 60
5 minutes
5-10 minutes of walking can start to reduce someone’s stress
How many times does someone usually have to attempt quitting smoking before they are actually successful?
Usually between 5-15 times, sometimes up to 30 times
True or False: Nicotine is the major toxic ingredient in cigarettes.
False
Nicotine is the addictive component of cigarettes, but it is the other toxins in cigarette smoke that are more harmful to the body. That is why nicotine replacement medications can be useful in helping to stop smoking and not exposing people to harmful toxins.