Tobacco for life
Today’s laws have made it
mandatory for corporates to enforce a tobacco free workplace. However,
CPAA believes that it is in the employer’s interest to help employees to
quit voluntarily rather than have it forced upon them. Smoking has an
adverse effect on your employees’ health and results in loss of
productivity; hence the use of effective workplace smoking cessation
initiatives will give measurable benefits in terms of health, social and
economic gains. We would like to partner you in a step by step journey
towards creating a genuinely Tobacco Free Workplace.
We will start the journey towards helping your employees quit through an
awareness lecture which can be delivered at your premises. The lecture
is designed to explain the dangers of smoking, the causal relationship
with cancer and strategies used by the tobacco industry to promote
addiction in a scientific, non threatening manner, providing education
on the deleterious effects of tobacco on health, benefits of quitting
and providing motivation and introductory training on how to quit to the
entire employee population, not segregating those who use tobacco. Users
will be invited to contact us through email, mobile or personal visit to
our centre at Prabhadevi directly or through your HR department. This
must be initiated by the individual on his own conviction to maximize
the chances of success. They will then be enrolled in our 'QUIT
TOBACCO FOR LIFE'.
CPAA’s tobacco cessation process is based on an interdisciplinary model
comprising of the following steps:
Behavioural Analysis: The process of cessation begins with an
analysis of why the client initiated tobacco abuse and what benefits
they feel they get from the experience.
One-on-one counseling: A tailor made programme is created
depending on type of addiction, frequency and quantity of use and degree
of personal commitment. At this stage the personal intervention of a
counselor-coach will be available 24/7.
Medical Support: Given the difficulty faced by those attempting
to quit tobacco use, especially those who have attempted to quit
earlier, medical treatments have been developed to help lessen the
intensity of withdrawal symptoms. Our qualified professional assistance
will ensure that the NRT is taken under close supervision and withdrawn
as soon as possible.
Nicotine Anonymous: Once the client has stopped tobacco use they
will be given the choice of enrolling in a Nicotine Anonymous support
group, a fellowship of people who have been addicted to nicotine, which
helps participants to stay quit.
CPAA’s Quit Tobacco for Life’s online version will act as an easily
accessed source of information focusing on tobacco, its deleterious
effects on health and quality of life. Message boards with testimonials
of success stories will motivate other users to quit and celebrate the
successes of those who quit.
For more information contact Dr. Veena Shukla:
How to quit smoking :
the years numerous people have come to Cancer Patients Aid Association
expressing their genuine desire to quit smoking. Yet they are unable to
do so. There are both psychological and pharmacological reasons why
quitting is so tricky. The nicotine in cigarettes is potentially as
addictive as cocaine and heroine and hence as difficult to give up.
Medical aids in the form of patches and chewing gum that release
moderate amounts of nicotine into the bloodstream, have been found to be
partially successful during the early days in combating withdrawal
However the psychological aspects of the habit are equally hard to
surmount and must be overcome by sheer will power. Each individual's
motivations for trying to quit vary. The most important step remains the
first one, making the decision. Subsequently each one of us must assess
what it is that will motivate us to quit. Given below are some tips that
can be used.
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- Before you quit
smoking, try wrapping your cigarettes with a sheet of paper like a
Christmas present. Every time you want a cigarette, unwrap the pack and
write down what you are doing, how you feel and how important this
cigarette is to you. Do this for two weeks and you will cut down as well
as develop new insights into your habit.
- Many smokers feel
that cigarettes give them energy. Such people should try gum, modest
exercise, a brisk walk or a new hobby. But keep in mind, most smokers
tend to put on weight, so watch your diet and do not start eating rich
- If you gain weight
while giving up smoking, don't start dieting immediately. Wait until you
have succeeded in giving up smoking first.
- If cigarettes
help you to relax, try meditating, drinking a new beverage or some new
- Try choosing an
opportune time to quit, such as when you are ill with a cold or flu and
have lost your taste for cigarettes.
- On a 3"x5" card,
make a list of what you like and dislike about smoking. Add to it and
refer to it daily.
- Make a short list
of things you have always wanted to buy. Next to each, write its cost.
Convert each cost into number of packs of cigarettes. If you save the
money each day, you will now be able to buy these items. Use a special
piggy bank for collecting this money.
- Do not smoke
after you get the craving until at least 3 minutes have passed. During
that time, change your thinking or activity. Telephone somebody you can
talk to until the craving subsides.
- Plan a memorable
day for stopping. Choose a vacation, New Year's Day, your birthday, a
holiday, your child's birthday, your anniversary. But don't make the
date so distant that you change your mind.
- If you smoke
under stress at work, pick a date when you are away from work.
Decide whether you
are going to stop suddenly or gradually. If it is to be gradual, work
out a tapering system so that you have immediate goals on your way to an
‘I Quit' day.
- Don't store up
cigarettes. Never buy by the carton. Wait until one pack is finished
before you buy another.
- Never carry
cigarettes around with you at home or at work. Keep them as far away as
possible. Leave them with someone or lock them up.
- Until you quit,
make a smoking corner that is far away from anything interesting.
Never smoke while
- If you like to
smoke with others, try smoking alone. If you like smoking alone, try to
find the company of people who do not smoke.
- Never carry matches or lighters around with you.
- Put away ashtrays
or fill them with flowers or nuts. Walnuts will give you something to do
with your hands.
- Change your
cigarette brand so that you progressively smoke cigarettes with lower
and lower tar and nicotine content.
- Always ask
yourself, "Do I really need this cigarette or is it just a reflex?"
- Try to help
someone else stop smoking.
- Each day try to
postpone lighting your first cigarette of the day.
- Decide that you
will only smoke on even or odd numbered hours or as the habit recedes,
on odd or even dates.
- Keep your hands
occupied. Try a musical instrument, knitting or puzzles.
- Make a major
change in your habits. Seek new activities or perform old ones in new
ways. Think of different ways to solve problems. Do things differently.
- Get out of the
house if you tend to smoke more at home.
- Keep to places
where smoking is not allowed, libraries, theatres, department stores or
just go to bed early during the first few days when you are trying to
give up smoking.
- Keep light
reading materials, crossword puzzles or brochures to read during coffee
- Take a shower or
do something where you cannot smoke.
- Brush your teeth
frequently to get rid of the tobacco taste and stains.
- Visit your
dentist after you quit and have your teeth cleaned to remove tobacco
stains and stale tobacco taste.
- When you have a
craving for a cigarette, take 10 deep breaths, hold the last breath
while you light a match and blow it out with the exhaled breath. Put the
match out in an ashtray, as you would have a cigarette. Pretend that it
was a cigarette you put out. Then immediately start another activity.
- Only smoke half a
cigarette and throw the rest away.
- After you quit,
start using your lungs. Increase your activities and start moderate
exercise, such as walks.
- Place a bet with
someone that you can quit. Put the cigarette money in a jar each morning
and forfeit it if you smoke, keeping the money if you don't smoke by the
end of the week. Gradually extend this period until you stop altogether.
- Purchase a money
order equivalent to a year's supply of cigarettes and give it to a
friend for safe keeping. If you smoke in the next year, your friend
keeps the money order. If you don't, he gives it back to you at the end
of the year.
- If you are
depressed or have physical symptoms that might be related to your
smoking, discuss it with a doctor. It is easier to quit when you are
aware of your health status.
- After you quit,
decide on someone who you can call when you crave a cigarette. Never
face the situation of craving a cigarette alone.
The Benefits of Quitting Smoking
What happens to your body when you quit smoking
If you smoke, your body is constantly working to try and
repair the damage done by regularly inhaling more than 4000 toxic
chemicals. Every hour, day, week, month and year that you go without
smoking, your health will improve. You will feel immediate benefits when
you quit as your body starts to repair itself. Quitting at any age is
beneficial and does not only increase life expectancy, it also improves
quality of life.
After 8 hours:
* Nicotine will start to leave your body.
* Your heart rate and blood pressure will begin to return to normal.
* The level of oxygen in your blood will start to increase.
After 12 hours:
* There will be almost no nicotine remaining in your body.
After 24 hours:
* The level of carbon monoxide in your blood will have dropped
After 3 to 5 days:
* Your sense of taste and smell will improve.
* You will feel and sleep better and your breath, clothes and hair will
After 1 month:
* Your immune system will begin to show signs of recovery.
* You will experience less shortness of breath and be able to exercise
more easily than before.
After 2 months:
* Your lungs will no longer be producing the extra phlegm caused by
* Your blood pressure level will return to normal.
* Your blood circulation will improve and blood will flow more easily to
your hands and feet.
After 3 months:
* The cilia in your lungs will have recovered to efficiently clean your
lungs and airways.
After 1 year:
* Your risk of dying from coronary heart disease will be half that of a
After 5 years:
* Your risk of cancer of the mouth, throat and oesophagus will be half
that of a continuing smoker.
After 10 years:
* Your risk of lung cancer will be less than half that of a continuing
After 15 years:
* Your risk of coronary heart disease and stroke will be almost the same
as that of a person who has never smoked.