Kick Butt
BJC Tobacco Cessation classes are free for BJC employees, and covered spouses or same-gender domestic partners. Enroll now for your chance to "breathe a sigh of relief."
For any BJC Tobacco Cessation classes or one-on-one tobacco cessation coaching, contact the BJC Health Literacy Program at 314.747.7234.
Introductory Tobacco Cessation Workshops are scheduled this fall at Barnes-Jewish Hospital, Barnes-Jewish St. Peters Hospital, Missouri Baptist Hospital Sullivan and Parkland Health Center. Learn more about the dates and times.
If you prefer an online Tobacco Cessation class, the Freedom from Smoking Online Program is available from the American Lung Association. You will need to register, but it's free. When you have completed the modules, print out your confirmation sheet from the American Lung Association and send it with your proof of enrollment to: Donna Schott, interoffice mail address, 95-437 Sovereign Court; or regular mail, 437 Sovereign Court, Ballwin, MO 63011.
Stress management is available from the BJC Employee Assistance Program, 314.729.4030 or toll-free 888.505.6444.
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If you participate in a non-BJC HealthCare tobacco cessation program, you need proof of enrollment to receive consideration for the Gold or Silver medical options, or the medical premium discount in the Bronze or Resident POS options. The proof of enrollment form is in PDF format and requires Adobe Acrobat Reader. If you don't have this software, go to Adobe for a free download.
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From 1.800.QUIT.NOW
sponsored by the U.S. Department of Health and Human Services, National Institutes of Health, National Cancer Institute
Quitting Tobacco - What Gets In Your Way?
If you are a tobacco user who has decided to quit, 1.800.QUIT.NOW is a free service that can help. A trained quit coach in your state will work with you to help you quit and avoid the things that tempt you back into the habit. It's not easy to quit. 1.800.QUIT.NOW has helped many people quit for good and we can help you, too. The support that 1.800.QUIT.NOW provides will help you overcome the obstacles -- or common triggers -- that often keep people from quitting successfully. Here are a few ideas to help you with your plan to quit tobacco.
What Is Keeping You from Quitting?
Are there situations that tempt you to smoke or use tobacco products even though you are trying to quit? People who have successfully quit smoking or using tobacco products report certain circumstances and activities -- or triggers -- that tempt them to return to their old habits. Common triggers include:
- Being around other tobacco users, such as friends, family members or coworkers
- Feeling anxious or tense
- Feeling sad or depressed
- Drinking beer, wine or mixed drinks
- Drinking coffee or tea
- Enjoying meals at home, work or at a restaurant
- Being bored, or waiting for someone or something
- Driving a car or traveling as a passenger
- Going through a typical morning routine (many smokers "light up" when they wake up)
How Can You Handle a Trigger Without Smoking or Using Tobacco?
- Ask others for help in your quit attempt; quitting is difficult but with support from friends and loved ones, it can be easier . . . ask others to help you by distracting you from trigger events and by not using tobacco around you; call 1.800.QUIT.NOW and talk with a trained quit coach for additional support
- If you are in a group and others use tobacco, go somewhere else until they are finished . . . when others are using tobacco, it is tempting to join them; by leaving and not returning until they have finished, you are more likely to follow your quit plan
Quitting Tobacco -- What Gets in Your Way?
- Think of what you are gaining by quitting, e.g., a healthy body and fresh breath. It is easy to focus on the negative aspects of quitting, i.e., you may miss the "alert" feeling that you got from using tobacco. Remind yourself of the positives of quitting -- being able to climb a flight of stairs without becoming winded -- you will find it easier to stay on track.
- Take a walk, soak in a hot bath, or work on a project to distract yourself from the urge to use tobacco. Many people who are quitting say that they feel more anxious. Because anxiety is measured as an increase in muscle tension, doing these types of activities may serve as a distraction as well as help you to relax.
- Drink nonalcoholic beverages and stay away from places where you usually drink alcohol (for a while). When drinking alcoholic beverages, many people experience a strong urge to use tobacco. By switching to nonalcoholic drinks and avoiding places that serve alcohol, you can avoid this trigger.
- Address your feelings by increasing physical activity, writing down goals or determining how much money you'll save by not spending on tobacco products. Adding these activities to your schedule as part of your quit plan will help improve your mood and prevent boredom and depression, two common triggers.
- Switch to decaffeinated beverages for a time. When quitting, you may feel more irritable and nervous. Because caffeine can affect you the same way, avoid it.
- Know what foods increase your urge to use tobacco, and stay away from them. You may notice that your urges to use tobacco are stronger when you eat certain things, such as spicy foods and sweets. By avoiding these trigger foods, you are more likely to follow your quit plan.
- Try nibbling on healthy foods to keep your hands busy. For many people, using tobacco gives them something to do -- especially when they are drinking coffee or tea. When you feel an urge to occupy your hands, doodle on a scratch pad or nibble on healthy foods instead.
- Remove the ashtray, lighter and cigarettes from your car. Like many people, you may like to smoke on your way to and from work or school to relieve stress, stay alert or just pass the time. By removing these items from your car, you can help avoid this trigger.
- Turn on your radio or put on your favorite tape, CD or MP3 and sing along. Listening to music could help avoid boredom. Because boredom is a common trigger, you may want to add these types of enjoyable activities to your quit plan.
| When you quit smoking . . .
After less than 30 minutes
- Your pulse returns to normal
- Your blood pressure drops down to normal
- The temperature of your hands and feet increases to normal
After 8 hours
- Your blood's oxygen level returns to normal
- The carbon monoxide level in your blood decreases to normal
After 24 hours
- Your risk of heart attack decreases
After 48 hours
- Your sense of smell increases
- Your sense of taste increases
- Your nerve endings begin regrowth
After 72 hours
- Your breathing becomes easier as your bronchial tubes relax
- Your lung capacity increases
After 2 weeks-3 months
- Your lung ability increases by as much as 30 percent
- Your circulation improves
- Walking is easier
After 1-9 months
- Your body's energy level increases
- Your lungs increase their ability to handle mucus, reduce infection and clean themselves
- Sinus congestion, coughing, fatigue and shortness of breath decrease
After 5 years
- Your death rate due to lung cancer decreases by 50 percent, if you are an average one-pack-per-day smoker
After 10 years
- Your death rate due to lung cancer becomes about equal to that of nonsmokers
- Your risk for other cancers (mouth, larynx, pancreas, bladder, kidney and esophagus) decreases
- Precancerous cells are replaced
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Graphic Nicotine Addiction Heart Disease Risk Assessment for Men Heart Disease Risk Assessment for Women Stress Coping Skills Test Stress Levels in Your Life Test Substance Abuse or Dependence Tests Water: An Essential Element