www.iaff.org/smokefree

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

Smoking + Fire Fighter Job Stress =
Increased Health Risk
Health Risks

Risks of Smoking in the
General U.S. Population
Health Risks

Smoking is the number one
preventable cause of premature
death in the United States!
Health Risks

• The Deaths
• Smoking kills more people than alcohol,
AIDS, car accidents, illegal drugs,
murders, and suicides combined
• People who die each year from their
own cigarette smoking:
approximately 438,000
• People who die each year from
others’ smoking: approximately
38,000
Society’s Problem

Society’s Problem
• The Dollars
• Health care costs: $75.5 billion
• Approximately $1,677 per smoker
per year
• Productivity costs: $92 billion
• Approximately $2,044 per smoker
per year

Health Risks
that you can reduce when you quit smoking
Lung Cancer
Cigarette smoke damages cells. This
cell damage can lead to tumors that
often start in the lungs. Lung cancer
can spread to other parts of the body.

Health Risks
that you can reduce when you quit smoking
COPD
COPD (chronic obstructive
pulmonary disease) is a group of
lung conditions that includes
emphysema and chronic bronchitis.
COPD is different from asthma, but
it can be hard to tell them apart.
COPD makes it difficult to breathe.
It may get slowly worse as the
damage to the lung progresses.

Health Risks
that you can reduce when you quit smoking
Stroke
Smoking makes it easier for
clots to form that can block
the flow of blood. A stroke
happens when blood can’t
get to the brain.

Coronary Heart Disease
Cigarette smoke narrows the blood
vessels and can cause the heart to
work harder, which causes coronary
heart disease.
Also…
Women who smoke and take birth
control pills are 13½ times more likely
to have a heart attack than women
who do not smoke and take birth
control pills.
Health Risks
that you may be able to reduce when you quit smoking

Heart Attacks = 45% of Fire Fighter
Line-of-Duty Deaths
Health Risks

Exposure to toxins = Increased risk for:
• Colon cancer
• Brain cancer
• Bladder cancer
• Kidney cancer
• Hodgkin’s Lymphoma
Health Risks

Fire fighting + smoking =
addition of increased risk for:
chronic respiratory illness 
lung damage
Health Risks

Blood contact  risk for Hepatitis B or C
 Liver damage
Smoking adds to the damage from hepatitis
Health Risks

Smoking Is Not Just a
Personal Matter
• Secondhand smoke may increase health risks for
family members
↑ lung cancer and heart disease
↑ smoking by children of tobacco users
↑ low birth weight, sudden infant death
syndrome, asthma, middle ear disease,
respiratory infections in children of smokers
• An estimated 38,000 annual deaths are attributed
to secondhand smoke

Economic Costs of Smoking
• Direct medical expenditures attributed
to smoking:
• Approximately $75 billion per year
• Approximately 14% of all Medicaid
expenditures are related to smoking
• Lost productivity:
• Approximately $92 billion per year

Besides Health Risks…
• 46 states have laws restricting smoking in
public places
• 31 states have laws restricting smoking in
private work places
• 48 states have laws restricting smoking in
government buildings
As of 2006, at least….

Environment for Tobacco
Control Is Evolving
WHO Framework
Convention on
Tobacco Control
Tobacco Taxation

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

For many people, smoking is two things at
the same time:
• Craving – having a very strong want or
need for a cigarette and feeling
unsettled when you don’t have one
Why It’s So Hard to Quit

For many people, smoking is two things at
the same time:
• Craving – having a very strong want or
need for a cigarette and feeling
unsettled when you don’t have one
• Habit – doing things the same way over
and over when you smoke
Why It’s So Hard to Quit

Why It’s So Hard to Quit
Craving comes from brain chemistry

Smoking sends nicotine to the brain in a
few seconds.
Nicotine
Why It’s So Hard to Quit
Craving comes from brain chemistry

Nicotine starts a series of biochemical
reactions that cause the release of
dopamine.
Nicotine
Why It’s So Hard to Quit
Craving comes from brain chemistry

Dopamine is a chemical in the brain that
gives a feeling of pleasure and calm.
Nicotine
Why It’s So Hard to Quit
Craving comes from brain chemistry

Between cigarettes, the level of dopamine
gets less…and you start to get crabby and
jumpy.
Nicotine
Why It’s So Hard to Quit
Craving comes from brain chemistry

Your brain craves nicotine to release more
dopamine to bring it back to a level of
pleasure and calm.
Nicotine
Why It’s So Hard to Quit
Craving comes from brain chemistry

Smoking again sends nicotine to the brain
in a few seconds.
Nicotine
Why It’s So Hard to Quit
Craving comes from brain chemistry

• Nicotine has the potential to be addictive
• Has a stimulating and calming effect at the
same time
• Depresses appetite, which may interfere
with good nutrition
Why It’s So Hard to Quit
Effects of nicotine from cigarette smoking

Why It’s So Hard to Quit
Withdrawal effects
You might feel bad at first when you stop smoking:
• Constipation
• Coughing or sore throat
• Cravings
• Disturbed sleep
• Headaches
• Dizziness or tingling
• Hunger
• Crabby or short-tempered
These effects can lessen over time as your body
adjusts to the lack of nicotine.

Why It’s So Hard to Quit
Weight Gain
Are you afraid you might gain weight when you quit
smoking?
• Not everybody gains weight
• Many ex-smokers gain a little
(average 6–8 pounds)
• About 1 of 10 people gain a lot
(maybe 30 pounds)
• If you do gain weight, ask your doctor for
suggestions on how to lose it again when you
have your nicotine craving under control

You can limit weight gain with a healthy lifestyle.
Why It’s So Hard to Quit
Weight Gain
• Eat low-calorie healthy meals
• Exercise regularly (check with
your doctor before starting a
new activity)

Why It’s So Hard to Quit
Most habits are hard to break
“Every time I make a phone call, I have a
smoke.”
“I smoke with my coffee in the morning.”
“I smoke when I’m waiting at the fire house.”
“I don’t know what to do with my hands if I’m
not holding a cigarette.”
Most habits can trigger a desire for a smoke.

Fire fighting is one of the most stressful jobs
Stress  can lead to a desire to smoke more
Why It’s So Hard to Quit

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

Potential Benefits From Quitting
Major Health Benefits
24 h: Chance
of having a
heart attack
may begin to
decrease
24 hrs

Potential Benefits From Quitting
Major Health Benefits
24 h: Chance
of having a
heart attack
may begin to
decrease
2–12 wk: Blood
circulation and
lung function
may improve
2 wks to 3 mos
24 hrs

Potential Benefits From Quitting
Major Health Benefits
1–9 mo: Lungs
may start to
clean themselves
again
1 to 9 mos
24 h: Chance
of having a
heart attack
may begin to
decrease
2–12 wk: Blood
circulation and
lung function
may improve
2 wks to 3 mos
24 hrs

Potential Benefits From Quitting
Major Health Benefits
1–9 mo: Lungs
may start to
clean themselves
again
1 to 9 mos
1 y: The excess risk of a
heart attack caused by
smoking may be reduced
in half
1 yr
24 h: Chance
of having a
heart attack
may begin to
decrease
2–12 wk: Blood
circulation and
lung function
may improve
2 wks to 3 mos
24 hrs

Potential Benefits From Quitting
Major Health Benefits
1–9 mo: Lungs
may start to
clean themselves
again
1 to 9 mos
5+ y: The risk of having a
stroke may be reduced to
the same risk as a person
who never smoked
5+ yrs
1 y: The excess risk of a
heart attack caused by
smoking may be reduced
in half
1 yr
24 h: Chance
of having a
heart attack
may begin to
decrease
2–12 wk: Blood
circulation and
lung function
may improve
2 wks to 3 mos
24 hrs

Potential Benefits From Quitting
Major Health Benefits
1–9 mo: Lungs
may start to
clean themselves
again
1 to 9 mos
5+ y: The risk of having a
stroke may be reduced to
the same risk as a person
who never smoked
5+ yrs
1 y: The excess risk of a
heart attack caused by
smoking may be reduced
in half
1 yr
24 h: Chance
of having a
heart attack
may begin to
decrease
2–12 wk: Blood
circulation and
lung function
may improve
2 wks to 3 mos
10 y: The risk of
getting lung
cancer may be
reduced
10 yrs
24 hrs

Other potential benefits from quitting smoking:
Potential Benefits From Quitting

Other potential benefits from quitting smoking:
• Food tastes better
Potential Benefits From Quitting

Other potential benefits from quitting smoking:
• Food tastes better
• Breath, clothes, hair,
and nails do not smell
of cigarette smoke
Potential Benefits From Quitting

Other potential benefits from quitting smoking:
• Food tastes better
• Breath, clothes, hair,
and nails do not smell
of cigarette smoke
• You can save money by not
buying cigarettes (About $1,500
per year for a pack-a-day
smoker.)
Potential Benefits From Quitting

Potential Benefits From Quitting
Other potential benefits from quitting smoking:

• You may have more energy
Potential Benefits From Quitting
Other potential benefits from quitting smoking:

• You may feel more in control
of yourself, as you are not
dependent on cigarettes
anymore
• You may have more energy
Potential Benefits From Quitting
Other potential benefits from quitting smoking:

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

Quitting smoking may be
the most important step
that you can take to
improve your health.
Preparing to Quit
Make a personal commitment

Preparing to Quit
Mind and Body
You may have the best chance of quitting if
you prepare your mind and body to quit.
• Think about why you want to quit
• Find out how your doctor can help you
overcome nicotine cravings when you quit
smoking
• Figure out what changes you can make in
your own habits to help you avoid smoking

Make a list of some reasons to quit smoking.
Preparing to Quit
Reasons to quit

Make a list of some reasons to quit smoking.
“I want to stay healthy for my family.”
“I want to reduce my risk of getting cancer.”
“I want to set a good example for my
children.”
Preparing to Quit
Reasons to quit

Make a list of some reasons to quit smoking.
“I want to stay healthy for my family.”
“I want to reduce my risk of getting cancer.”
“I want to set a good example for my
children.”
What other reasons can you think of?
Preparing to Quit
Reasons to quit

Talk to your doctor to
decide which plan may
work best for you.
Preparing to Quit
Get help

Talk to your doctor to
decide which plan may
work best for you.
Your doctor may recommend one
or more of these:
• Telephone support numbers
• Individual or group counseling
• Medications:
• Prescription
• Over-the-counter
Preparing to Quit
Get help

Pick a target “quit date” within 2 or 3
weeks, and mark it on your calendar.
Preparing to Quit
Choose the right time

Preparing to Quit
Choose the right time
Social Environment
Work Stress
Driving in Traffic
Ordinary Habits

Preparing to Quit
Choose the right time
Be aware of your triggers.
Social Environment
Work Stress
Driving in Traffic
Ordinary Habits

Be aware of your triggers.
Triggers are things that make you want to smoke.
Social Environment
Work Stress
Driving in Traffic
Preparing to Quit
Choose the right time
Ordinary Habits

• Tell your friends and family about your quit date
Preparing to Quit
State your intention

• Tell your friends and family about your quit date
• Ask them to understand that you need to
change your habits
Preparing to Quit
State your intention

• Tell your friends and family about your quit date
• Ask them to understand that you need to
change your habits
• Ask them to be understanding if you are not
your best after quitting, or if you slip
• Quitting is a journey, not an event
Preparing to Quit
State your intention

Get rid of all your lighters, ashtrays, and any
other smoking gear, including cigarette packs,
before your quit date…
… to clean up your environment!
Preparing to Quit
Start changing your environment

Try eating sugar-free candy or chew
gum instead of having a cigarette on
some of your breaks...
Preparing to Quit
Start changing your habits

Try eating sugar-free candy or chew
gum instead of having a cigarette on
some of your breaks...
Preparing to Quit
Start changing your habits
Go for a walk outside, and avoid
high-risk trigger locations…

Try eating sugar-free candy or chew
gum instead of having a cigarette on
some of your breaks...
… to change your routines.
Preparing to Quit
Start changing your habits
Go for a walk outside, and avoid
high-risk trigger locations…

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

Quitting smoking may not be easy, but it
can be done.
Quit
Harold A. Schaitberger
IAFF General President
“I’m a former smoker...so I
know how hard it is to quit, but
you can do it!”

This is the day you have prepared for.
Quit

 Be sure to follow your doctor’s treatment
advice
 Practice the changes in your routine: drink
water, chew gum, eat sugar-free candy,
exercise, go to non-smoking areas – do
anything to avoid the smell and routine of
smoking
 Just get through each moment of craving
Quit
Quit

What We Will Talk About
Health Risks
Quit
Preparing to Quit
Potential Benefits From Quitting
Staying Smoke-Free
Why It’s So Hard to Quit

Maintenance, or staying
smoke-free, may be your
final and most important
step to a healthier life.
Staying Smoke-Free

Nicotine
Staying Smoke-Free
What happens when you “slip”

Nicotine
When you stop smoking, the
chemical craving may stop after
a few days or weeks.
Staying Smoke-Free
What happens when you “slip”

Nicotine
When you stop smoking, the
chemical craving may stop after
a few days or weeks.
For most ex-smokers…
…if you have JUST ONE
cigarette after you quit, you
will soon have the same
kind of urge you had before
you quit.
Staying Smoke-Free
What happens when you “slip”

Nicotine
When you stop smoking, the
chemical craving may stop after
a few days or weeks.
For most ex-smokers…
…if you have JUST ONE
cigarette after you quit, you
will soon have the same
kind of urge you had before
you quit.
“Not even a single puff…”
Staying Smoke-Free
What happens when you “slip”

If you have a craving, try to:
Staying Smoke-Free

If you have a craving, try to:
• Drink plenty of water
Staying Smoke-Free

If you have a craving, try to:
• Drink plenty of water
• Eat a light snack or chew gum
Staying Smoke-Free

If you have a craving, try to:
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check
with your doctor before starting a
new physical activity)
Staying Smoke-Free

If you have a craving, try to:
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check
with your doctor before starting a
new physical activity)
• Breathe deeply and hold for 5
seconds
Staying Smoke-Free

If you have a craving, try to:
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check
with your doctor before starting a
new physical activity)
• Breathe deeply and hold for 5
seconds
• Refer to your list of reasons to quit
Staying Smoke-Free

Staying Smoke-Free
If you “slip” and have a cigarette after your
quit date, keep track of why you smoked and
how many cigarettes you smoked.
Date # of
Cigarettes
Why I smoked Next time I slip I will try
to…

If you “slip” and have a cigarette after your
quit date, keep track of why you smoked and
how many cigarettes you smoked.
Date # of
Cigarettes
Why I smoked Next time I slip I will try
to…
06-01-05 2
I was stressed
with work
Work out
Staying Smoke-Free

Don’t be discouraged. Try again. These “slips” are
situations to prepare for. If you can’t avoid them,
then remember:
Staying Smoke-Free

Don’t be discouraged. Try again. These “slips” are
situations to prepare for. If you can’t avoid them,
then remember:
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor
before starting a new activity)
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
Staying Smoke-Free

Don’t be discouraged. Try again. These “slips” are
situations to prepare for. If you can’t avoid them,
then remember:
• Drink plenty of water
• Eat a light snack or chew gum
• Exercise or do hobbies (check with your doctor
before starting a new activity)
• Breathe deeply and hold for 5 seconds
• Refer to your list of reasons to quit
…just like you did before.
Staying Smoke-Free

• AWARENESS
Go Ahead and Quit
• MAINTENANCE
• QUITTING
• PREPARATION

www.iaff.org/smokefree