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left650185American Cancer Society Quit Tobacco and Smoking Toolkit20170American Cancer Society Quit Tobacco and Smoking Toolkit20174772152673425200The American Cancer Society is pleased to work with your company to provide tips for your employees to help reduce their risk of developing cancer. Resources such as these help raise awareness about the importance of not using tobacco and the steps your employees can take to help prevent cancer and provide support if they are diagnosed with the disease. Employees appreciate employers who show a caring commitment to their personal needs. You can show your support to the well-being of your employees by reminding them of the services available through us.Please be sure to cite the American Cancer Society as your source of information when offering the enclosed information to your employees. All content in this toolkit has been updated for 2017. Changing the text of this toolkit might also change the meaning of certain medical content, and is not recommended. Thank you again for your commitment to helping save lives from cancer in the workplace.Table of ContentsMoving From Awareness to Action 3Addressing Tobacco Use in Your Company 4How to Use This Toolkit 5Benefits of a Tobacco-free Workplace Policy 6Handling Tough Questions About Your Workplace Tobacco Policy 8Quitting Tobacco and Smoking Activities for the Workplace 10American Cancer Society Tobacco Cessation Programs and Services 11Quitting-tobacco Promotion Tools 12Email Messages 14Social Media Messages 18Newsletter Inserts 19Personal Testimonials 27Messages to Use Year round 28Donate to Honor your Employees 31Moving From Awareness to ActionNearly everyone in your company has probably been touched by cancer – either personally or through the experience of a family member, friend, or coworker. The American Cancer Society is here to help you and your employees save more lives. The power of prevention and early detection is clear. Nearly half of all cancer deaths could be prevented if people did what we know works: eat right, be physically active, avoid tobacco, and get regular checkups.Regular cancer screening tests can actually prevent colorectal and cervical cancers before they start. Screening also can help find some cancers early, when they’re small and haven’t spread – this is when treatment is more likely to be successful. Early detection could help increase the survival rates for cancers of the breast, colon, rectum, and cervix. Cancers related to smoking and heavy use of alcohol could be avoided. Many skin cancer cases could be prevented if people protected themselves from the sun.Healthy employees live longer, feel better, and use fewer sick days, all of which help keep health care costs down. Encouraging your employees to learn the facts about recommended cancer screening tests and take care of themselves with everyday lifestyle choices, is taking an important step toward creating a healthy workplace.Together with the American Cancer Society, your company can help save more lives by improving your employees’ health and well-being, while benefiting your organization’s bottom line.In addition to the tobacco cessation information for November, we’re including messages to share with your employees year round about nutrition and physical activity, cancer screening tests, and resources for people with the disease.Addressing Tobacco Use in Your CompanyTobacco use is the single most preventable cause of disease and premature death in the United States. Did you know that each year smoking results in an estimated 480,000 premature deaths in the US? About 42,000 of these are due to secondhand smoke. (American Cancer Society Cancer Facts & Figures 2017)Most adult smokers say they want to quit, but without help, few succeed. As an employer, you can benefit from helping your employees when they try to quit tobacco. Studies repeatedly show that employee tobacco cessation is linked to significant employer savings due to decreased health care costs and reductions in absenteeism. Your company can also help lower the number of tobacco-related deaths by promoting the importance of quitting and avoiding all tobacco products, and implementing a long-term plan to establish a smoke-free workplace policy. Research shows that smokers are more likely to quit when employers have a smoke-free policy. In addition, a tobacco-free policy in your workplace will send a clear message to employees and the community that you care about their health and safety.Employers are uniquely positioned to bring change by establishing tobacco-free policies, providing effective tobacco-cessation benefit coverage, and implementing workplace-based tobacco-cessation initiatives. Today, tobacco-cessation treatment continues to be one of the most effective ways to reduce health care costs and increase productivity. Use the messages in this toolkit as part of a year-long health promotion or wellness program. These resources can also be used to promote the American Cancer Society Great American Smokeout? event on the third Thursday in November every year. Use the following strategies to address tobacco risks in the workplace:Establish tobacco policies and restrictions. Banning tobacco use at worksites greatly reduces exposure to toxins and carcinogens, such as carbon monoxide and benzene. It can also reduce symptoms related to airborne smoke. Create a comprehensive cessation benefit. The most effective tobacco-cessation benefits cover proven treatment options with no out-of-pocket expenses. Providing full (100%) coverage for tobacco-cessation medicines and counseling increases the use of these aids and greatly affects long-term quitting success. Establish workplace tobacco-cessation initiatives. To improve the health of its employees, a company should offer programs and services to educate employees about steps they can take to quit using tobacco. Coaching services are clinically proven to help a tobacco user quit successfully. Successful programs include proactive counseling and access to cessation medicines. Other components can be on-site support groups to help employees quit tobacco, promotion of the American Cancer Society Great American Smokeout event, and use of communication channels to educate employees about the link between tobacco and cancer and other health problems, such as heart disease, stroke, and emphysema.How to Use This ToolkitRaising awareness about the dangers of all forms of tobacco at your company sends the message that you care about the well-being of your employees and their families. This American Cancer Society Quit Tobacco and Smoking Toolkit makes it easy to do just that. The toolkit has different communication tools you can use based on your organization’s needs, such as the general facts about tobacco and smoking, sample email and social media messages to employees, articles for your company newsletter or intranet, and promotional messages to post in breakrooms and common areas. All the materials are designed for any size business or organization and can be tailored to your company’s needs. In addition, we’re including messages to share with your employees year round about nutrition and physical activity, healthy living, and resources for people with cancer.The toolkit is currently available only in English, but the American Cancer Society does offer information about cancer, including prevention, early detection, treatment, and managing side effects, in several languages. We also have tobacco cessation information in a variety of languages. The link to Cancer Information in Other Languages has been added on the Content Subscription Service page in the Other Resources and Activities section.For the latest cancer information, day-to-day help, and emotional support, call us at 1-800-227-2345. We’re there when you need us – 24 hours a day, 7 days a week. Benefits of a Tobacco-free Workplace PolicyFor the employeesA tobacco-free environment helps create a safer, healthier workplace.Workers who are bothered by smoke will not be exposed to it at work.Tobacco users who want to quit may have more of a reason to do so.Those who use tobacco may appreciate a clear company policy about tobacco use at work.Managers are relieved when there is a clearly defined process for dealing with tobacco in the workplace.For the employerA tobacco-free environment helps create a safer, healthier workplace.Direct health care costs to the company may be reduced.A clear plan that is carefully put into action by the employer to lower employees’ exposure to secondhand smoke shows the company cares.Employees may be less likely to miss work due to tobacco-related illnesses.Maintenance costs go down when tobacco, smoke, matches, and cigarette butts are taken out of work facilities.Office equipment, carpets, and furniture last longer.The risk of fires is lower.It may be possible to get lower rates on health, life, and disability insurance coverage as fewer employees use tobacco.Source: American Cancer Society. Tobacco Use In The Workplace: A Model Policy. Handling Tough Questions About Your Workplace Tobacco PolicyImplementing a new tobacco-free workplace policy often creates questions and concerns on the part of employees. Many companies report receiving less negative feedback than expected. In fact, some companies report hearing positive feedback, even from tobacco users who might finally use this new policy as a motivation to quit. It’s important to be ready to handle questions and concerns you could receive when implementing a new workplace tobacco policy. Here are a few questions and possible responses related to a company’s new tobacco-free workplace policy. Q: We’ve always been allowed to use tobacco. Why has the company decided to make this change?A: Our company cares about the health and well-being of our employees. Secondhand smoke has been classified by the US Environmental Protection Agency as a Group A carcinogen – a category reserved only for the most dangerous cancer‐causing agents in humans.Research has proven that there is a strong association between secondhand-smoke exposure and lung cancer in non-smokers.Increasingly, scientific evidence shows that any form of tobacco use is dangerous. Many health issues, including at least 12 different kinds of cancer, are associated with tobacco use and exposure.Q: Our company has always had a designated smoking area. Why is this being eliminated?A: Data show that designated areas do not protect non-smokers from the effects of secondhand smoke. Smoke can enter the non-designated areas through the building’s air-handling system. This exposes non-smokers to the toxins in cigarette smoke. Secondhand smoke can worsen existing lung problems in people with asthma and chronic bronchitis, and can cause eye irritation, sore throats, and nausea.Q: As a smoker, isn’t it my right to have a smoking area?A: Smoking is not a right; it’s a choice. Our organization isn’t saying you can’t smoke; we just are saying that you can’t smoke or use any other form of tobacco on company property. Our company is responsible for protecting our non-smokers from harmful tobacco smoke and providing all employees with a safe and healthy workplace.Q: Tobacco use doesn’t interfere with our production. Why is it being banned?A: Tobacco use does interfere with productivity and our rising health care costs. Smokers are absent from work more frequently than non-smokers, and they visit health care facilities about 6 times more often than non-smokers.Q: If I do decide to quit using tobacco, will the company be willing to help me pay for it?A: If yes, give employees a list of available coaching services and medicines the company is willing to cover. A: If no, give the employee a list of tobacco-cessation programs available within the community. You can refer employees to the American Cancer Society website at and our toll-free number, 1-800-227-2345, which is available 24 hours a day, 7 days a week, for information on telephone coaching services and local resources.Q: Are e-cigarettes safe to use when you’re trying to quit regular cigarettes?A: Quitting cigarettes and other forms of combustible tobacco is the most important step you can take to improve your health. The American Cancer Society recommends FDA-approved cessation methods. If you are considering e-cigarettes or any other non-FDA-approved device, we encourage you to first contact the American Cancer Society for telephone coaching services and local resources to guide you to the most effective, proven methods of quitting.Quitting Activities for the WorkplaceNeed ideas to make tobacco cessation successful at your company? Try one or more of these methods to get your employees’ attention:Adopt a SmokerEncourage non-smoking employees to adopt a smoker. The non-smoking employee will commit to being available to support the smoker trying to quit tobacco. Hold an informal sign-up breakfast for smokers and non-smokers who are willing to adopt a fellow employee. Stop-using-tobacco StationsSet up stations where tobacco users can trade cigarettes or smokeless tobacco products for nicotine replacement therapies (e.g., gum, lozenges, or patches), chewing gum, carrot sticks, or lollipops.Find Stories in Your Organization Real success is an inspiration. Celebrate those within your organization who’ve already defeated tobacco. Use this email to find out who they are and then, with their permission, share their stories and post them to Twitter, Facebook, your intranet, or publish them in your newsletter.Hey team,Our company is participating in the American Cancer Society Great American Smokeout? event on Thursday, November 16. It’s a terrific opportunity to encourage people to make a long-term plan to quit.So we’d like to feature past and future quitters on our Facebook and Twitter page, as well as our intranet or newsletter. To learn more, visit smokeout or call the American Cancer Society at 1-800-227-2345.Department CompetitionStart a competition between departments or regional offices to see who has the most quitters.Promote the Great American Smokeout Event The third Thursday in November each year is the American Cancer Society Great American Smokeout event, and we continue our legacy of providing free resources (available at smokeout) to educate employees about the steps they can take to quit smoking. The event inspires and encourages smokers to make a long-term plan to quit for good. Customize any of the tools in this kit to support your Great American Smokeout promotions. Empathy PledgeGive a special badge (available at smokeout) to employees who are quitting, making a plan to quit, or those who are on their team. Ask non-smokers to give up something, too. Design pledge cards for the non-smokers so they can indicate what they will give up, such as coffee, chocolate, or soft drinks.American Cancer Society Tobacco Cessation Programs and ServicesMost adult smokers say they want to quit, but only a few succeed when they try. Help employees who use tobacco improve their health and reduce their risk of serious illness by supporting their efforts to quit. As an employer, you’ll benefit, too. Here are some more workplace resources available through your American Cancer Society: The Quit For Life? Program and Mobile App Brought to You by the American Cancer Society and OptumThe Quit For Life Program is the nation’s leading tobacco-cessation service. It’s offered by 26 states and more than 700 employers and health plans throughout the United States. A collaboration between the American Cancer Society and Optum, the program is built on the organizations’ more than 35 years of combined experience in tobacco cessation. Visit to learn more about the program.Tobacco users looking for a pocket-friendly version of a cessation program also have access to the Quit For Life mobile app. You don’t have to participate in the Quit For Life Program to use it. The free app provides smartphone users with a downloadable tool that supports them throughout the quit process, helping them set a quit date, identify reasons for quitting, and conquer cravings once they’ve quit. The app is available on both iOS and Android platforms.American Cancer Society Freshstart? ProgramThe Freshstart program is a group-based smoking cessation program designed to help employees plan a successful quit attempt by providing essential information, skills for coping with cravings, and social support. To implement the program in your organization, a company representative needs to complete the online Freshstart facilitator training at their convenience. After completing the training, they will be responsible for promoting and leading employees through each Freshstart group session. Visit freshstart.asp to learn more.Quitting-tobacco Promotion ToolsYou can use the following materials to complement your company’s promotional efforts: emails, newsletters, direct-mail postcards, personal testimonials, and healthy recipes.Email MessagesIt’s always a good time to remind employees about all the health benefits that come from quitting and avoiding tobacco products. When promoting the American Cancer Society Great American Smokeout event, start sending the included emails at least 4 weeks before the event. You can also print and distribute this information before or after shift changes; or post it on a bulletin board, refrigerator, or vending machine in staff breakrooms. Customize these messages to add employer-provided resources where available.Email #1: Keep Your Money in Your Wallet Email #2: Improve Your Chances of Quitting TobaccoEmail #3: Pick Your Quit Day: You Can Do This!Email #4: Your Quit Day Is Coming!Email #5: What to Do on Your Quit DayEmail #6: Need Support to Quit? Try the Quit For Life Mobile AppNewsletter InsertsThe following inserts are included in the toolkit and can be used for newsletters. Customize these messages to add employer-provided resources where available:Five Steps to QuittingGetting Through the Rough Spots After QuittingStaying Tobacco free Over the HolidaysIf You Slip, Don’t Panic! Helping Someone Quit Tobacco: Do’s and Don’ts Keeping Kids Away From Tobacco Personal TestimonialsMany people have successfully quit all forms of tobacco products. Consider featuring them in your company newsletter, through an email, on your company intranet, or on a sign posted on an easel near the elevators or main doors. Encourage them to talk about why they quit and what benefits they’ve noticed (see page 27). Healthy Recipes to Fight Weight GainMost people are concerned about gaining weight when they quit tobacco. You can find lots of healthy recipes to help keep you from gaining weight at recipes or at bookstore, where our American Cancer Society cookbooks are available for purchase.Email MessagesThese email messages can also be used as newsletter inserts.Email #1: Keep Your Money in Your WalletWe all know that smoking causes health problems, but do you know how it affects your wallet? The federal tobacco tax is $1.01 per pack. The average cost of a pack of cigarettes in the US is about $6.16. The taxes, the increasing costs, and the current economy might be just the motivation you need to join the American Cancer Society Great American Smokeout? event on Thursday, November, 16, and make a plan to finally quit for good. Beyond the savings on cigarettes, quitting smoking could also save you the cost of breath mints, cough drops, and cleaning expenses for your clothes, home, and car. On top of those savings, you and your family will benefit even more over time. By quitting, you increase your chances of avoiding the extra costs of health care for the diseases and other health issues caused by smoking or exposure to secondhand smoke. Get on track to beat cigarettes, and put money back in your wallet, too! Visit smokeout or call the American Cancer Society 24 hours a day, 7 days a week at 1-800-227-2345. We’re here when you need us. Email #2: Improve Your Chances of Quitting TobaccoQuitting tobacco isn’t easy, but you can do it. Since 2002, the number of former smokers has been greater than the number of current smokers. By using one or more of the following ideas, you increase your chances of quitting for good! To learn more about them or find local resources, call the American Cancer Society? at 1-800-227-2345. Or visit programsandservices, type in your ZIP code, and use the drop-down menu to find tobacco-cessation programs near you.Self-help materials are available to help you quit, no matter where you are in the process. These materials can help you learn how to prepare for your quit attempt, develop strategies to cope with cravings, and prevent a relapse once you have quit. The self-help materials offer proven methods that are easy to follow and can help keep you motivated when things get tough. Many state quitlines offer these types of materials for free, or you can see what’s available by contacting the American Cancer Society.Support programs come in a variety of forms – group tobacco-cessation programs, internet resources, referral programs, or support groups. Telephone counseling is a proven method that will help you stay focused on your reasons for quitting. Nicotine replacement therapy can relieve many of the nicotine withdrawal symptoms that occur when a person stops using tobacco. Prescription medicines like Bupropion (Zyban?) and Varenicline (Chantix?) may also help you quit. Using medicine can increase your chance of quitting successfully. Ask your doctor what might work for you.For more support in quitting tobacco, visit smokeout or call the American Cancer Society at 1-800-227-2345. We’re here when you need us – 24 hours a day, 7 days a week. Email #3: Pick Your Quit Day: You Can Do This!Are you planning to quit tobacco? Research shows that if you pick a quit day that’s within the next 30 days and stick to it, you'll be more likely to succeed in quitting. You might choose a date with a special meaning like a birthday or anniversary, or the date of the American Cancer Society Great American Smokeout? event (the third Thursday in November each year). Or you might want to just pick a random date. Circle the date on your calendar. Make a strong personal commitment to quit on that day.Here are some things you can do to get ready for your quit day: Tell friends and family what day you’ve picked to quit.Stock up on oral substitutes – sugarless gum, carrot sticks, toothpicks, straws, or hard candy.Think back on your other attempts to quit. Try to figure out what worked and what didn’t work for you.There’s no one right way to quit. Quitting tobacco is a lot like losing weight – it takes a strong commitment over a long period of time. Tobacco users may wish there was a magic bullet – a pill or method – that would make quitting painless and easy, but, unfortunately, there’s nothing like that on the market. Nicotine substitutes can help reduce withdrawal symptoms, but they’re most effective when used as part of a plan that addresses both the physical and psychological components of quitting tobacco. Quitting isn’t easy, but you can do it! Get the support you need.To get help quitting, visit smokeout or call the American Cancer Society at 1-800-227-2345. We’re here for you every step of the way. Email #4: Your Quit Day Is Coming!Your quit day is coming up. You might be nervous, but you can do it! Here are some ways to get ready for it:Download special badges and cards from smokeout, and let your friends, family, and co-workers know what you’re going through and how they can help. Get rid of all the tobacco, cigarettes, and ashtrays in your home, car, and workplace.Decide on a plan. Will you use nicotine replacement therapy or other medicines? You might need to start taking prescription medicines before your quit day, so build in that time if needed. Will you attend a cessation class? If so, sign up now.Practice saying, “No, thank you. I don’t smoke/chew.”Set up a support system. This could be a group class, Nicotine Anonymous, or a friend or family member who has successfully quit and is willing to help you. Ask family and friends who still use tobacco not to do it around you and not to leave cigarettes or tobacco out where you can see them.Remember, there’s no one right way to quit; do whatever works for you! For more support in quitting, visit cancer/org/smokeout or call the American Cancer Society? at 1-800-227-2345. We’re here when you need us – 24 hours a day, 7 days a week. Email #5: What to Do on Your Quit DaySuccessfully quitting tobacco is a matter of planning and commitment, not luck. Decide now on your own plan. Some options include using nicotine replacement therapy, joining a cessation class, going to Nicotine Anonymous meetings, and using self-help books and pamphlets. For the best chance of success, your plan should include one or more of these options. On your quit day, follow these suggestions: Do not use tobacco – not even one puff or chew!Stay active; try walking, exercising, or doing other activities or hobbies.Drink lots of water and 100% juices.Start using nicotine replacement if that’s your plan.Attend a cessation class or start following a self-help plan.Avoid situations where the urge to smoke or use tobacco is strong.Limit or avoid alcohol.Think about changing your routine: Use a different route to get to work. If you usually drink coffee, drink tea instead. Eat breakfast in a different place or eat different foods.To get help quitting, visit smokeout or call the American Cancer Society? 24 hours a day, 7 days a week at 1-800-227-2345. We’re here when you need us. Email #6: Need Support to Quit? Try the Quit For Life Mobile AppTobacco users looking for a pocket-friendly version of a cessation program can use the Quit For Life? Program mobile app, brought to you by your American Cancer Society? and Optum. You don’t have to participate in the Quit For Life Program to use it. The free app gives smartphone users a downloadable tool that supports them throughout the quit process, helping them set a quit date, identify reasons for quitting, and conquer cravings once they’ve quit. The app is available on both iPhone and Android platforms. Social Media MessagesWhen posting any content on social media, please use the following hashtags on Twitter to call attention to the Great American Smokeout event: #greatamericansmokeoutThe Great American Smokeout event is November 16. Make a plan to quit. For support, call 1-800-227-2345. #greatamericansmokeoutQuitting tobacco can be hard. But there are tools to help you quit for good. Find them at smokeout. #greatamericansmokeout? ?Quitting smoking is not easy, but you can do it. Find tools at smokeout. #greatamericansmokeout? ?Quitting smoking helps save more lives from cancer. Call 1-800-227-2345 for more support. #greatamericansmokeout? ?Research shows that using more than 1 method of quitting tobacco can increase your chances of quitting for good! #greatamericansmokeoutGet free telephone coaching to stop smoking. Call 1-800-227-2345 for help. #greatamericansmokeout Tell your friends and family that you’re quitting smoking. You might need their support. #greatamericansmokeout Find some do’s and don’ts for helping someone quit at smokeout. #greatamericansmokeout Feeling afraid, sad, or angry about quitting smoking is normal. Stay strong, use the tips at smokeout. #greatamericansmokeout Break routines to break the smoking addiction. Learn more at smokeout. #greatamericansmokeout Need to talk to someone who can help you quit smoking? Call 1-800-227-2345 for support. ##greatamericansmokeout The American Cancer Society Great American Smokeout event is days away! Make a plan to quit. smokeout. #greatamericansmokeout Did you quit smoking? Remember there’s no such thing as just one cigarette – or even one puff. #greatamericansmokeout Good stuff is happening to your body since you quit smoking! Learn more at smokeout. #greatamericansmokeout Newsletter InsertsNewsletter Insert #1: Five Steps to Quitting Of course you want to quit smoking for yourself. Every true quitter does. But quitting is more than just a personal victory. It’s something everyone around you will applaud. 1. Make a plan to quit.Set a quit date.Change your environment:Get rid of all tobacco, cigarettes, and ashtrays in your home, car, and workplace.Don’t let people use tobacco in your home or around you.Go over your other attempts to quit; think about what worked and what didn’t.Once you quit, don’t go back – not even one puff or chew!2. Get support and encouragement.Studies have shown that you have a better chance of succeeding if you have help.Tell your family, friends, and co-workers that you’re going to quit and want their support. Ask them not to smoke or use any type of tobacco around you, and ask them to keep their cigarettes and tobacco out of sight.Tell your health care provider (doctor, dentist, nurse, pharmacist, psychologist, or cessation counselor) about your decision to quit.Get individual, group, or telephone counseling. Programs are often given at local hospitals and health centers. Call the American Cancer Society? at 1-800-227-2345 for information about programs in your area.3. Learn new skills and behaviors to help you stay on track.Try to distract yourself from urges to use tobacco. Talk to someone or get busy with a task.When you first try to quit, change your routine. For example, use a different route to work or take the stairs instead of the elevator.Do something to reduce your stress; take a hot bath, take a walk, or read a book.Plan to do something enjoyable every day.Drink a lot of water and other fluids.4. Get medicine, and use it correctly.Medicines can help you stop smoking and lessen your urge to smoke. The US Food and Drug Administration has approved these medicines to help you quit smoking: Available by prescription – Bupropion (Zyban?), Varenicline (Chantix?), nicotine inhalers, nicotine nasal spraysAvailable over the counter – nicotine gum, nicotine patches, and nicotine lozengesRemember to ask your health care provider for advice, and carefully read the information and follow the instructions on the package.5. Be prepared for a relapse or difficult situations.Most relapses occur within the first 3 months after quitting. Don’t be discouraged if you start smoking or chewing again. Remember, most people try several times before they finally quit for good. Here are some difficult situations to watch for:Alcohol. When you drink alcohol, it lowers your chances of success. It’s best to avoid drinking.Other tobacco users. When you’re around people who use tobacco, it can make you want to do it, too. It’s best to avoid them for now.Weight gain. Many smokers gain weight when they quit, usually less than 10 pounds. Eat healthy and stay active. Don’t let weight gain distract you from your main goal – quitting smoking. Bad mood or depression. There are a lot of ways to improve your mood other than smoking or chewing (e.g., take a walk, listen to music, or watch a funny movie).If you’re having problems with any of these situations, talk to your doctor or cessation counselor.For more support, visit smokeout or call us at 1-800-227-2345. We’re here when you need us – 24 hours a day, 7 days a week. (Source: American Cancer Society)Newsletter Insert #2: Getting Through the Rough Spots After Quitting Quitting smoking can be a long and hard process. But staying tobacco free is the longest and most important part of it. Every day you must decide not to smoke today. Each day that you don’t smoke is a small victory. These all add up to a huge victory over time. For the first few days after you quit smoking, spend as much free time as you can in public places where smoking isn’t allowed. (Libraries, malls, museums, theaters, restaurants without bars, and churches are most often smoke-free.)Take extra care of yourself. Drink water, eat well, and get enough sleep. This could help you have the energy you might need to handle extra stress.Don’t drink any drinks you link with smoking-- alcohol, coffee, or any other drinks-- for at least a couple of months . Try something else instead – maybe different types of water, sports drinks, or 100% fruit juices. Try to choose low- or no-calorie drinks.If you miss the feeling of having a cigarette in your hand, hold something else – a pencil, a paper clip, a coin, or a marble, for example. If you miss the feeling of having something in your mouth, try cinnamon sticks, sugarless gum, sugar-free lollipops, or celery. Some people chew on a straw or stir stick.Avoid temptation; stay away from activities, people, and places you link with smoking.Create new habits and a non-smoking environment around you. Get ready to face future situations or crises that might make you want to smoke again, and think of all the important reasons you’ve decided to quit. To remind yourself of those reasons, put a picture of the people who are the most important to you somewhere you see it every day, or keep one handy on your phone.Take deep breaths to relax. Picture your lungs filling with fresh, clean air.Remember your goal and the fact that the urge to smoke will lessen over time.Think about how awesome it is that you’re quitting smoking and getting healthy. If you start to weaken, remember your goal. Remember that quitting is a learning process. Be patient with yourself.Brush your teeth and enjoy that fresh taste.Exercise in short bursts (try alternately tensing and relaxing muscles, push-ups, lunges, walking up the stairs, or touching your toes).Call a friend, family member, or a telephone stop-smoking help line when you need extra help or support. Eat 4 to 6 small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels steady, your energy balanced, and helps prevent the urge to smoke. Avoid sugary or spicy foods that could trigger a desire to smoke.Above all, reward yourself for doing your best. Give yourself rewards often if that’s what it takes to keep going. Plan to do something fun.Learn more by visiting the American Cancer Society? website at stayhealthy or call us 24 hours a day, 7 days a week at 1-800-227-2345. We’re here for you every step of the way. (Source: American Cancer Society)Newsletter Insert #3: Staying tobacco free over the holidaysThe first few weeks after quitting smoking can be hard for anyone. And staying away from smoking may be extra tough during a holiday season, when stress and the temptation to overindulge are often worse. Some special efforts can help you celebrate the holidays without giving in to the urge to smoke. Many of these ideas can also help throughout the year. Celebrate being an ex-smoker, and try these tips to keep your mind off smoking:Be a host. Consider hosting the family dinner to keep yourself busy. Shopping and cooking will certainly take up a lot of your time. If you’d prefer being a guest this year, maybe you can make a special dish to take with you. Don’t overdo it. Without smoking, you might be inclined to go overboard with the holiday feasting. Be aware of how much you’re eating and drinking; it may be easy to give in to these other temptations. If you do overdo it, forgive yourself. Remember, next year it won’t be as hard.Try to stay away from alcohol. Stick to sugar-free seltzer, punch without alcohol, club soda, or apple cider. This will curb the urge to light up when drinking and can also help keep off extra pounds. Avoid spicy and sugary foods. Spicy and sugary foods tend to make people crave cigarettes more. Nibble on low-calorie foods. Low-calorie foods such as carrot or celery sticks, apples, and other healthy snacks, can help satisfy your need for crunch without adding extra pounds. Stretch out meals. Eat slowly and pause between bites to make a meal more satisfying. For dessert, grab an orange or tangerine, or crack some nuts – something that will keep your hands busy, too.Keep busy at parties. Playing bartender, serving snacks, and meeting guests will help keep your mind off smoking. If the urge to smoke presents itself, put something in your hand other than a cigarette. A bartender’s mixing straw is a perfect substitute.Treat yourself to something special. Celebrate staying quit. Think about buying yourself something special with the money you’ve been saving! Cope with frustration. Any added frustration can make you want a cigarette. Take along your favorite magazine or book, check your email, or text a friend while waiting in lines. When you feel you’re about to lose control, stop and think. Take a deep breath and try talking with someone in line next to you, or start looking at what you brought with you.For more support, visit the American Cancer Society? website at stayhealthy or call 1-800-227-2345. We’re here when you need us – 24 hours a day, 7 days a week. (Source: American Cancer Society)Newsletter Insert #4: If You Slip, Don’t Panic! If you have a weak moment and slip, don’t panic. Take a deep breath. Remind yourself of your commitment to quit smoking, and all the reasons you quit. Commit to going back to your quit program right away. Destroy any cigarettes you have before you’re tempted to smoke another one. Try to figure out why you had a setback and learn from it. Here are more ideas that have helped smokers kick the habit for good:Take one day at a time. When you wake up each morning, promise yourself you won’t smoke a cigarette that day. A day at a time keeps the whole thing more manageable.Picture your success. Plan ahead and think of how you’ll deal with stressful situations without turning to cigarettes. Take a breather. Relaxation exercises can help relieve your urge to smoke. Take a deep breath, hold it for a second, and then release it very slowly. Or, stand up and stretch while you take a few deep breaths. Remember, the urge to smoke is only temporary. It will pass.Work out. Physical activity helps relieve tension and the urge to smoke. Exercise will also help burn off any extra pounds.Make friends with ex-smokers and non-smokers. Ex-smokers and non-smokers can be your partners to help keep you busy and away from cigarettes. Plan time together and explore new outlets you might enjoy. Remember, you’re learning to be a non-smoker, and you need to find new places and activities to replace your old smoking-centered ones.For even more support, visit the American Cancer Society? website at stayhealthy or call us at 1-800-227-2345. We’re here for you every step of the way. (Source: American Cancer Society)Newsletter Insert #5: Helping Someone Quit Tobacco: Do’s and Don’tsSocial support is an important part of an effective quit attempt. Here are some do’s and don’ts if you know someone who is trying to quit at work and you want to help:Do respect that the quitter is in charge. This is their lifestyle change and their challenge, not yours.Do ask the person whether they want you to ask regularly how they’re doing. Ask how they’re feeling – not just whether they’ve stayed quit.Do let the person know that it’s OK to talk to you whenever they need to hear encouraging words.Do help the quitter get what they need, such as hard candy to suck on, straws to chew on, and fresh veggies cut up and kept in the refrigerator.Do things with the quitter to keep their mind off smoking, like taking a walk at work during break time to help the quitter get past a craving (what many call a “nicotine fit”).Do try to see it from the smoker’s point of view.Do celebrate along the way. Quitting smoking is a BIG DEAL!Don’t doubt the smoker’s ability to quit. Your faith in them reminds them they can do it.Don’t judge, nag, preach, tease, or scold. It might make the smoker feel worse about themselves. This could lead to a relapse.Don’t take the quitter’s grumpiness personally during their nicotine withdrawal. Tell them that you understand the symptoms are real and remind them that they won’t last forever. The first 48-72 hours can be especially hard, but the symptoms usually get better in about 2 weeks.Don’t offer advice. Just ask how you can help with the plan or program they are using.If the ex-smoker “slips”Don’t assume that they will start back smoking like before. A “slip” (taking a puff or smoking a cigarette or 2) is pretty common when a person is quitting.Do remind the quitter how long they went without a cigarette before the slip.Do help the quitter remember all the reasons they wanted to quit, and help them forget about the slip as soon as possible.Do continue to offer support and encouragement. Remind them they’re still a “quitter” – NOT a smoker.Don’t scold, tease, nag, blame, or make the quitter feel guilty. Be sure the quitter knows that you care about them whether or not they smoke.If the quitter relapsesResearch shows that most people try to quit smoking several times before they succeed. (It’s called a relapse when smokers go back to smoking like they were before they tried to quit.) If a relapse happens, think of it as practice for the next time. Don’t give up your efforts to encourage and support them. If the person you care about fails to quit or starts smoking again:Do praise them for trying to quit, and for whatever length of time (days, weeks, or months) of not smoking.Do remind them that they didn’t fail – they are learning how to quit.Do encourage them to try again. Don’t say, “If you try again ...” Say, “When you try again ...” Studies show that most people who don’t succeed in quitting are ready to try again in the near future.Do encourage them to learn from the attempt. Things a person learns from a failed attempt to quit may help them quit for good next time. It takes time and skills to learn to be a non-smoker.Do say, “It’s normal to not succeed the first several times you try to quit. Most people understand this, and know that they have to try to quit again. You didn’t smoke for (length of time) this time. Now you know you can do that much. You can get even further the next time.”To get help quitting tobacco, visit the American Cancer Society? website at smokeout or call us at 1-800-227-2345. We’re here when you need us – 24 hours a day, 7 days a week. (Source: American Cancer Society)Newsletter Insert #6: Keeping Kids Away From TobaccoDid you know almost all tobacco use begins during childhood and young adulthood? The US Surgeon General says if young people can remain tobacco free until they are 18, most will never start using it. Most importantly, did you know parents can do a lot to help keep their children from using tobacco? Set an example by not using tobacco yourself.Make your home smoke free.Tell your children about the dangers of using tobacco. Start talking about tobacco use when your children are 5 or 6 years old and continue through their high school years. Many kids start using tobacco by age 11. And many are addicted by age 14.Tell your children you expect them to never use tobacco, or if they’re already using it tell them to quit.Know what your children are doing and who their friends work with other parents who can help you encourage children and teens to refuse tobacco.Encourage your children’s schools to enforce tobacco-free policies.Enforce movie-age restrictions, and discourage teens from playing video games that feature tobacco.Even if you use tobacco, you can still make a difference. Your best move, of course, is to try to quit. Tell your children how hard it is to quit. Meanwhile, don’t use tobacco around them, don’t offer it to them, and don’t leave it where they can easily get it.E-cigarettes and teensDon’t forget to warn your children about the dangers of electronic “smoking,” too!The health risks of e-cigarettes are not fully known, but there is growing concern that e-cigarette use will lead to the use of other forms of tobacco products with known health risks. E-cigarette use (at least once in the past 30 days) has increased most rapidly among high school students, surpassing cigarette smoking in 2014 to become the most common form of tobacco use. A recent study indicates that adolescent e-cigarette users are much more likely to start smoking cigarettes, cigars, or hookahs or other smokable tobacco products within the next year than non-users. To learn more, visit the American Cancer Society? website at smokeout or call us 24 hours a day, 7 days a week at 1-800-227-2345. We’re here for you every step of the way. (Source: American Cancer Society)Newsletter Insert #7: Keep your money in your walletHave you ever tried to figure out how much money you’ve spent on cigarettes, lighters, ashtrays, dry cleaning, and anything else related to smoking? Beyond the extra money, you’ll have by not buying cigarettes or tobacco, quitting could also save you the cost of breath mints, cough drops, and cleaning expenses for your clothes, home, and vehicle. On top of those savings, you and your family will benefit even more over time. You can avoid many costs from doctor visits and medicines for the diseases and other health issues caused by tobacco use, smoking, or exposure to secondhand smoke. Have you ever estimated how much you could save by quitting tobacco? Do the math and then plan what you might do with all of the money you would save!Visit the American Cancer Society? website or call us at 1-800-227-2345 to learn more about quitting smoking. We’re here when you need us – 24 hours a day, 7 days a week. (Source: American Cancer Society)Personal TestimonialsPersonal Testimonial: “Why I Quit!”You could have an advocate for the American Cancer Society Great American Smokeout? event in your organization. Consider featuring employees who have quit tobacco in your company newsletter, in an email, on your company intranet or social media, or on a sign posted on an easel outside designated smoking areas. Encourage your employees to talk about why they quit and how it has benefited them. Ask them to share the following:NameNumber of years using tobacco productsNumber of years without using tobacco productsWhy they quitHow they quit Challenges of quittingEncouragements/coping strategies Life after quittingMessages to Use Year roundMessage #1: Eat well, stay wellInterested in helping to reduce your risk of cancer, diabetes, heart disease, high blood pressure, and stroke? Getting to and staying at a healthy weight can benefit you in all these areas! Consider the following as you start managing your weight:Know your body mass index (BMI). This number is commonly used to judge whether you’re at a healthy weight for your height, or whether extra weight may be putting you at risk for health problems, such as cancer. Visit to get your BMI.Being overweight or obese greatly increases the risk of dying from cancer, according to American Cancer Society? researchers. What you eat, when you eat, how much you eat, and how you prepare foods can all affect your weight.Try these tips:Eat your fruits and veggies. Replace high-calorie foods with fruits and vegetables. Try to eat at least 2? cups of colorful fruits and vegetables every day.Make time for breakfast. Studies show that people who eat breakfast tend to eat fewer calories throughout the day. Breakfast will also help you function better during the workday and make you less irritable.Make smarter food choices. Use whole-grain pasta in place of white-flour pasta, and try low-fat or fat-free dairy products.Drink water. Did you know thirst is often mistaken for hunger? If you think you’re hungry, try drinking a glass of water before going for a snack. Also try to drink water instead of high-calorie beverages like sodas, sports drinks, and fruit drinks. These contain a lot of added sugar and calories, and very little nutrition. Get moving. Be sure to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week (or a combination of these), preferably spread throughout the week. Limit sedentary behavior such as sitting, lying down, watching TV, and other screen-based entertainment. Visit the American Cancer Society website at healthy for more information on how you can eat better and fit more activity into your daily routine. Or call us 24 hours a day, 7 days a week at 1-800-227-2345. We’re here when you need us. (Source: American Cancer Society)Message #2: When you have a question about cancerIf you or someone you know has questions about a cancer diagnosis or treatment options, the American Cancer Society? is here 24 hours a day, 7 days a week to connect you with answers. Callers will speak with caring, trained American Cancer Society staff, who can help them: Find out more about their diagnosis.Learn what to expect and how to plan.Address insurance concerns. Find financial resources. Find local support groups, and more. We offer services in more than 200 languages to help people who speak languages other than English or Spanish find the assistance they need. We’re here when you need us at 1-800-227-2345. We’re also a trusted resource for the millions of visitors who come to our website each year. Visit for the latest cancer information and day-to-day help. In addition, the American Cancer Society Clinical Trials Matching Service is a free, confidential service that helps patients, their families, and health care workers find clinical trials that best meet their medical and personal needs. It can also be found on our website, or call 1-800-303-5691 to learn more about this service. (Source: American Cancer Society)Message #3: Colorectal Cancer: Know what to look forColorectal cancer may cause one or more of the symptoms listed below. If you have any of the following, you should see a health care provider:A change in bowel habits, such as diarrhea, constipation, or narrowing of the stool, that lasts for more than a few daysA feeling that you need to have a bowel movement that’s not relieved by doing soRectal bleeding Blood in the stool, which may make it look darkCramping or belly painWeakness and tirednessUnintended weight lossMost of these problems are more often caused by conditions other than colorectal cancer, such as an infection, hemorrhoids, irritable bowel syndrome, or inflammatory bowel disease. Still, if you have any of these symptoms, it's important to see a health care provider right away so the cause can be found and treated, if needed. To learn more about the signs of symptoms of colorectal cancer, visit colon or call the American Cancer Society? at 1-800-227-2345. We’re here when you need us – 24 hours a day, 7 days a week. (Source: American Cancer Society)Message #4: Cancer resourcesHave you or has someone you know been affected by cancer? The American Cancer Society? is here to help every step of the way. If you need the latest cancer information, day-to-day help, or emotional support to manage your cancer experience or that of a loved one, we can help. When you call or visit us online, you have access to free, easy-to-understand information to help you make decisions during treatment, as well as help answering questions such as:“What do I need to know about my cancer diagnosis?”“What are my treatment options?” “Where can I find a clinical trial?” The American Cancer Society has programs and services to help patients with a wide range of challenges, such as finding a ride to and from treatment or dealing with appearance-related side effects of cancer treatment. Patients and caregivers who need to travel away from home for treatment may find free lodging at one of our Hope Lodge? locations across the country. More than just a roof over their heads, these are nurturing communities where patients can share stories and offer each other emotional support. Through our Hotel Partners Program, we also partner with local hotels around the US to provide free or discounted lodging to patients and their caregivers in communities without a Hope Lodge facility. Visit or call 1-800-227-2345 to learn more about these resources. We’re here for you every step of the way – 24 hours a day, 7 days a week. (Source: American Cancer Society)Donate to Honor Your EmployeesA donation to the American Cancer Society is a thoughtful way to honor someone whose life has been affected by cancer. Gifts can be made to recognize milestones in a cancer survivor’s life or to express the sense of loss when someone dies from the disease. Your donation will be used to:Support free American Cancer Society patient programs and services, like our Hope Lodge? and Road To Recovery? initiatives.Fund groundbreaking research and pioneering scientists.Help us provide the latest cancer information, as well as patient education and support. Advocate for public health policies that improve and help save lives from cancer.This year, more than 1.6 million Americans will be diagnosed with cancer. Our mission is to save lives, celebrate lives, and lead the fight for a world without cancer. We can’t do it alone. We count on you to realize our ultimate vision of a world free from the pain and suffering of cancer. With your support, we will save more lives than ever before. Together, we are a united force against all cancers.Ways to give:Form a team within your company to fundraise and participate in one of our initiatives, such as the Relay For Life? and Making Strides Against Breast Cancer? events. Offer matching gift programs to encourage employees to contribute to charitable organizations. Some companies provide matching funds to support employee volunteer hours. Most of these programs match contributions dollar for dollar, and some will even double or triple the amount of the gift! Organize volunteers to help out with an American Cancer Society program, like providing dinner to residents at a Hope Lodge? community or driving patients to and from treatment.Take up a collection for an honor or memorial donation to the American Cancer Society.With your support, we will save more lives than ever before. Together, we are stronger than cancer.-34290012700 ................
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