Help a Friend Quit Smoking

HOW CAN YOU HELP?

A friend tells you he/she wants to quit smoking, but doesn’t know how.You’re not a counselor; you’re a peer educator and a friend.How can you help?

Many people say they want to quit smoking, but later rationalize why they need a smoke. Here are some common rationalizations to smoke and possible

replies.

Rationalizations and Replies

Rationalization:“I want to quit, but life is too stressful right now.”

Reply: When is life not stressful? True, quitting during finals

may not be the ideal time, but the “perfect moment” may never come. Let’s figure out a good

time for you to quit.

Rationalizations and RepliesRationalization:

“I only smoke when I…”

Study, drink, am stressed, stay up late, am offered a smoke, hang out with friends, am cramming for a test, etc.

Reply:Smoking a few times a week can quickly turn you into

a full time smoker. Among occasional smokers, about 50% are on their

way to smoking full-time for an average of 6-10 years. Let’s talk about how often the “when I” occurs.

American Journal of Public Health

Rationalizations and Replies

Rationalization:“I’m worried about gaining weight.”

Reply:The stress on your heart of smoking a pack a day is equal to being 90 lbs over weight.

The average person can gain 4-10 lbs after quitting, which can easily be prevented or lost with

a healthy diet and exercising.

University of South Florida

Who’s in Charge? The Cigarette or You?

When trying to quit, learn what your triggers are so you can fight them.

Smoking Triggers

• Stimulation • Handling • Pleasure• Relaxation• Craving• Habit

Trigger: Stimulation

• People whose trigger is stimulation think that smoking helps keep them focused and organized.

• Smoking can make you feel like this because nicotine is a stimulate.

Replace what you get from smoking:• Drink a lot of

water• Eat healthy• Get enough sleep• Exercise• Keep a to-do list

Trigger: Handling

Some people like the feeling of having something in their hands; they like the inhaling and exhaling and

watching the smoke.

Replace what you get from smoking:

- Chew on a toothpick or sugarless gum

- Suck on a lollypop- Eat carrots or celery- Doodle with a pen

- Carry silly putty - Carry a stress ball- Chew on a straw

Trigger: PleasureSome smokers just enjoy smoking.

They associate it with “the good times.”

Replace what you get from smoking:• Remind yourself why you want to quit.• Change is good! Hang out in smoke-free places and

make new “good times.”• Spend the money you saved from not buying tobacco

on something for yourself.

Trigger: RelaxationA lot of smokers use cigarettes to deal with stress.

There are lots of other ways to handle stress.

Replace what you get from smoking:• Exercise• Breathe!• Remember that smoking doesn’t solve the problem.

Figure out what does, and act on it.

Trigger: CravingWhen a smoker quits, he/she can go through withdrawal

symptoms.

Replace what you get from smoking:• Use the nicotine patch, gum, inhaler, etc.• Consult a physician about prescription medication.• Tell friends and family you’re quitting and need support. • Avoid situations that could trigger a craving.

Trigger: Habit

Habit smokers often smoke unconsciously; smoking is no longer even satisfying.

Break the habit. Change your smoking routine:

• Keep your cigarettes in a different place. • Smoke with the other hand.• Only take a few drags, then put it out.• When you want a smoke, wait a minute and see if the

craving passes.

You’re a friend, not a counselor. Be supportive and STEP by STEP, you CAN help your friend reach

the goal!