Hi, welcome to
KICKIN' the habit.
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I am Raginee Edwards.
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And today, we are going to start
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part two of Planning to Quit.
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Now get your pencils
out, get your pen and paper,
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we are going to start
with four steps to quitting,
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just to again review some things
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that you want to consider doing,
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if it's your choice to
quit smoking very soon.
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Step one.
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Get ready, set a quit date.
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Remember to
change your environment,
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get rid of all cigarettes
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and ashtrays in your
home, car, workplace,
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wherever you have
them, clean them out.
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You don't want lighters,
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anything that reminds you
of smoking, get rid of it.
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Don't let people
smoke in your home.
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Now, it might
had been in the past
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that you had
people come to your home
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and they're used to you smoking,
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allowing them to
smoke in your home
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or your car or
around you at work.
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Let them know that no more.
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And review your
past attempts to quit.
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Take a moment and just
think about this again.
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We are talking
about triggers as well.
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You want to make sure
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that you have thought
of all the different ways
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of how you might
have fallen in the past
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in ways to
overcome those barriers.
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Think about what
worked and what didn't.
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Once you quit, don't
smoke, not even one puff.
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Okay.
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Get support.
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You have a better chance
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of being
successful if you have help.
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Tell your family,
friends and co-worker
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that you are quitting
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and that you want their support.
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Ask them not to smoke around
you or leave cigarette out.
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Talk to your
healthcare provider.
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Now, our healthcare providers
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can give us a lot
of extra information,
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tell us all the
resources available.
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So, be sure to let them know
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that this is the
decision that you've made.
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Get individual group
or a telephone counseling.
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Believe it or not,
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a lot of these
services are free out there.
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You use Google, Google it,
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find all the
resources in your area,
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so that you can
be more successful.
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The more counseling you have,
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the better your
chances are of quitting.
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Programs are available
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at some hospitals
and health centers.
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As a matter of fact, there was
a health center where I worked
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where we helped
individuals quit smoking.
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Call your local
health department
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or the local lung association
about programs in your area.
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Thirdly, learn new
skills and behaviors.
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Try to distance
yourself from urges to smoke.
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Talk to someone, go for a
walk or get busy with a task.
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When you first try to
quit, change your routine,
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you don't want to
get in the same rut
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of just picking up the cigarette
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without thinking about it.
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Use a different route to work.
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Drink herbal tea
instead of coffee
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if you normally drink coffee.
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Eat breakfast in
a different place.
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Do something to
reduce your stress as well,
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especially if cigarettes
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were a way of you coping
with stress in your life.
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Like taking a hot
bath or reading a book,
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those are just
some examples of things
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that can help
reduce your stress.
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Plan something
enjoyable to do everyday
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and drink a lot of water.
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We'll get into
that a bit more later.
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Four.
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Get medication
and use it correctly.
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Talk to your doctor about this,
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even if you are using
over-the-counter medications,
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you want to make sure,
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that your doctor is well
aware of what you are taking
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because again, some
of these medications
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can still interact
with the medications
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you are currently
taking for other conditions.
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Medications can
double your chances
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of quitting and
quitting for good.
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Everyone who is trying to quit
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may benefit from
using a medication.
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If you are pregnant or
trying to become pregnant,
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nursing under the age of 18,
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smoking fewer than
10 cigarettes per day
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or have a medical condition,
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again talk to your doctor
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before taking any
anti-smoking medication.
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Most nicotine
replacement products
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are not meant to be used
over long periods of time.
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The goal is to decrease
your use of them overtime
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until you can stop
using them completely.
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If you begin smoking again
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or keep smoking
while using these products,
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talk to your doctor.
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It may be suggested that
you stop using the products
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and try to quit smoking
again when you are ready.
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I remember having participants
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who would take the
nicotine replacement therapy,
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whether it was the
lozenges, the gum or the patch
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and basically use them in times
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when they
couldn't smoke a cigarette.
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And at our clinic if
they were part of our program,
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we were actually
able to give them
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the nicotine
replacement for free.
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I realized that some people
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were actually
coming just to get it,
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but they weren't
really ready to quit yet.
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Again we want to emphasize,
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you want to be
careful using these things
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'cause they are still drugs.
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Talk to your doctor
and use them wisely.
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Now, one thing that we
want to talk a little bit about,
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that we haven't talked about
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in any of our
previous program is diet.
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Our diet can really affect
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how well our
quitting will be successful.
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And so I wanted to mention
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just a few things that can
really help you out big time.
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Now, water is a must,
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I kind of mentioned
that a few seconds ago.
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You want to drink lots of water.
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When you stop smoking,
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your lungs start trying
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to get all of that
yuck out of your body,
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and you need to drink the water
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to help flush all
of that stuff out.
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I remember emphasizing
this to one of my classes,
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and I said, please be
sure, if you don't like water,
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I hear people
saying, I don't like water,
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but if you don't like water,
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you are not used
to drinking water,
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you better drink
water now that you've quit.
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And funny story, not funny
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because it could
have ended badly,
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but it didn't, thank God.
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One of our participants realized
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that he was having a
really hard time after quitting
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and we were concerned about him,
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because we had
come to our quit date,
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we had another meeting
two days after a quit date
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to follow up and make sure
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that they were doing
well with their withdrawals
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and he didn't show up.
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And he said that he
ended up in the hospital.
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We're like, what happened?
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He said, when this
girl says to drink water
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that means you
need to drink water,
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he was about 70
years so years of age
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which is a side note,
you're never too old to quit.
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He said, you want to make
sure you drink your water.
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He had so much stuff coming up
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that he was
starting to choke on it.
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And he didn't drink enough water
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to really get it to come out.
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So when he started
drinking the water,
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it just kind of
cleared it on itself.
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When he went to the hospital,
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they had to give
him all kinds of foods
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but it was just
basically boiled down
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to not drinking enough water.
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So please, drink lots of water
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because you want
to give your body
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the chance to
really cleanse itself.
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Another thing, you want to,
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maybe first day or two or
as long as you can try this,
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try just eating fruit
and drinking fruit juices.
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Fruit is very cleansing.
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Again talk to
your doctor about this,
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especially if you are diabetic
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to see what other
things you can do,
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because you
don't want to increase
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your sugar too much.
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So, if you can, fruit and water,
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those are things
that can really help
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with the cleansing process.
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There are two
vitamins or groups of vitamins
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that are recommended
when you are trying to quit.
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And I'm not
recommending any pill,
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but I'm going to recommend
to you just fruit and vegetables
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that you can take in,
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that will increase
these particular vitamins.
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Those being Vitamin C
and the B complex vitamins,
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those help with your nerves.
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Now, when you smoke,
it shoots your nerves,
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it just put something in the pot
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because you are
just really trying
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to cleanse all of
that yuck out of you,
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and smoking
actually deranged your nerves
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and actually can
kind of paralyze them
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after they've excited them.
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So your nerves are
trying to regroup here,
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so what you're wanting to do?
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Increase foods that are high
in Vitamin C and the B complex.
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Now, Vitamin C, you know,
you can find that in oranges,
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leafy green vegetables,
bell peppers are great,
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the cherries are great,
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so look up foods that
are high in Vitamin C,
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you can't overdose
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when you are just
eating it through fruits.
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So, go ahead and get
those fruits, and take those in.
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Now, the B complex vitamins,
you get from whole grains,
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so if you are used
to doing refine grains,
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your white rice,
your white pastas,
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now is the great time to
switch over to whole grains.
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Look on those labels
when you are going shopping
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and make sure that
the first ingredient
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says 100 percent whole grain
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and there you can get
a lot of your B complex.
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Again, those two
groups of vitamins
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are great for your nerves
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and great for helping
with the stress relief,
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so try that,
that will also help.
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Now, there are some
foods on the no-no list,
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or thing on the no-no list.
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One of them is
alcohol for various reasons.
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Alcohol, a lot of times people
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associate with
smoking because it's a...
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You know, that's when
you go out and you party,
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you drink alcohol
and you smoke cigarettes
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and some people will
just chain smoke cigarettes
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when they are drinking alcohol
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which they wouldn't normally do,
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but not only that,
alcohol because of its--
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relative it's a
addictive substance
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and because of
substance that it is,
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it can instigate that
urge to want to smoke.
00:10:03.20\00:10:06.80
So, alcohol, but you know
what else does the same thing?
00:10:06.84\00:10:10.17
Coffee, chocolate,
things that contain caffeine,
00:10:10.21\00:10:13.48
caffeine ending in the "ine" is
in the same family as nicotine.
00:10:13.51\00:10:17.75
So, you want to stay away
00:10:17.78\00:10:19.48
from those any of
those addictive substances
00:10:19.51\00:10:23.18
and also what helps
is low sugar and low fat.
00:10:23.22\00:10:28.12
So you want to try your
best to increase those foods
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that are going to really
help to cleanse your body,
00:10:32.46\00:10:35.80
also help to boost the
Vitamin C and B complex
00:10:35.83\00:10:38.73
and then decrease the foods
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that are going
to trigger your urge
00:10:40.47\00:10:42.07
to want to smoke more, okay.
00:10:42.10\00:10:44.84
Now, we're gonna go
00:10:44.87\00:10:46.34
to some of our
responses to the question.
00:10:46.37\00:10:52.81
How had you planned to
cope with your triggers?
00:10:52.85\00:10:57.12
We want to hear this,
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because this is where
the road meets the rubber.
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You really want to know,
00:11:01.99\00:11:03.53
how I'm gonna
overcome those triggers,
00:11:03.56\00:11:05.19
additively work.
00:11:05.23\00:11:06.56
So, listen to their responses.
00:11:06.59\00:11:10.20
The first time I was
smoking or quit smoking,
00:11:10.23\00:11:16.20
I really didn't
have any triggers.
00:11:16.24\00:11:19.81
It was necessary
for me to quit smoking
00:11:19.84\00:11:23.35
but the second time,
I was trying to quit,
00:11:23.38\00:11:28.52
dealing with triggers,
00:11:28.55\00:11:30.82
I really didn't think about
those but they were evident.
00:11:30.85\00:11:34.29
You know, there was a
people that I was around,
00:11:34.32\00:11:36.73
you know, that they smoked,
00:11:36.76\00:11:38.99
so it was knowing
about their association
00:11:39.03\00:11:42.96
that really my smoking
was tied up with the people
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that were around
me, they had cigarettes,
00:11:46.84\00:11:50.21
I smoked them.
00:11:50.24\00:11:54.71
My withdrawals
were very, very intense.
00:11:54.74\00:11:57.65
I had a lot of
different triggers,
00:11:57.68\00:12:00.02
if I smelled the
smoke, I would want to smoke.
00:12:00.05\00:12:03.49
If I saw somebody
smoking, I would want to smoke.
00:12:03.52\00:12:06.76
If I was angry or frustrated,
I would want to smoke.
00:12:06.79\00:12:09.12
If I finished a meal,
I would want to smoke.
00:12:09.16\00:12:11.33
And I realized
there's always going to be,
00:12:11.36\00:12:13.80
since I am an addict,
00:12:13.83\00:12:15.16
there's always going
to be opportunities for me
00:12:15.20\00:12:16.83
to want to smoke.
00:12:16.87\00:12:18.60
So, I couldn't
really focus on triggers
00:12:18.63\00:12:21.67
or opportunities to smoke,
00:12:21.70\00:12:24.01
it was more of
focusing on reasons not to smoke
00:12:24.04\00:12:27.58
or things to do with my
time that don't involve smoking,
00:12:27.61\00:12:31.78
not even thinking about smoking,
00:12:31.81\00:12:33.21
because why think
about something you can't do.
00:12:33.25\00:12:37.55
Planning to deal with
the triggers of my smoking,
00:12:37.59\00:12:41.76
I had to consciously
make an effort to know,
00:12:41.79\00:12:48.60
okay, this is the
trigger, don't do it.
00:12:48.63\00:12:51.13
So, it was a decision
that I had to make each time.
00:12:51.17\00:12:55.87
It was very hard
in the beginning,
00:12:55.90\00:12:59.04
then it got to where I
only had one cigarette a day.
00:12:59.07\00:13:03.41
And before,
00:13:03.45\00:13:05.88
I was able to just not
have any cigarettes at all.
00:13:05.91\00:13:11.05
I'm so helpful for those
who candid honest responses.
00:13:11.09\00:13:15.32
You know, it's just so nice
00:13:15.36\00:13:16.93
to know how it
really works in real life.
00:13:16.96\00:13:19.59
I mean, a lot of it
we talk about is theory
00:13:19.63\00:13:21.60
and will it work, won't it work,
00:13:21.63\00:13:22.96
but you hearing their responses
00:13:23.00\00:13:24.33
and these are people who
have successfully quit smoking,
00:13:24.37\00:13:28.04
so what they have done,
every answer is so different
00:13:28.07\00:13:32.27
and different things
can work for you as well.
00:13:32.31\00:13:33.94
So, I hope that you
are listening carefully
00:13:33.98\00:13:35.78
and thinking of
how you can continue
00:13:35.81\00:13:37.95
your journey on quitting.
00:13:37.98\00:13:39.45
Now, we ask the question,
00:13:39.48\00:13:42.25
how did you plan to
cope with those triggers.
00:13:42.28\00:13:44.65
And you know,
Isaac was saying again,
00:13:44.69\00:13:47.62
in his first attempt to quit,
it was just a piece of cake,
00:13:47.66\00:13:50.66
but in his
second attempt to quit,
00:13:50.69\00:13:52.69
he realized that his friends
00:13:52.73\00:13:54.90
smoking around him
was a major trigger.
00:13:54.93\00:13:57.33
So he had to separate
himself from those individuals,
00:13:57.37\00:14:02.10
so that he would not
be continually pulled
00:14:02.14\00:14:04.44
that way to want to
take that cigarette.
00:14:04.47\00:14:06.84
Not even one puff.
00:14:06.88\00:14:09.28
Kathleen, she said
everything affected her.
00:14:09.31\00:14:13.42
I mean from the smell
00:14:13.45\00:14:14.78
and that's what we talk about
00:14:14.82\00:14:16.15
getting the smell
out of your house,
00:14:16.18\00:14:17.52
out of your car,
out of your clothes,
00:14:17.55\00:14:18.89
out of everything
00:14:18.92\00:14:20.26
'cause she said even the
smell was a trigger for her.
00:14:20.29\00:14:23.02
And when she saw somebody smoke,
00:14:23.06\00:14:25.23
that was also a trigger for her,
00:14:25.26\00:14:27.03
and she just had to focus on
something besides cigarettes.
00:14:27.06\00:14:31.83
She had to focus on
other things that she could do,
00:14:31.87\00:14:35.30
not just, not smoking
00:14:35.34\00:14:37.37
but reasons why
she wasn't smoking.
00:14:37.41\00:14:39.54
And that's again while we
talked about making that list
00:14:39.57\00:14:42.74
of reasons why you no
longer want to be a smoker.
00:14:42.78\00:14:46.18
And we also talked about just
thinking of other things to do
00:14:46.21\00:14:50.12
and getting your mind off of it,
00:14:50.15\00:14:51.62
because actually an urge
last for less than two minutes.
00:14:51.65\00:14:56.26
So, if you can distract
yourself for two minutes,
00:14:56.29\00:14:59.69
usually the urge passes
00:14:59.73\00:15:01.56
and you can go
on about your day.
00:15:01.60\00:15:03.43
But just like Brenda said,
00:15:03.47\00:15:05.23
she had to take
it moment by moment,
00:15:05.27\00:15:08.20
one cigarette at a time,
00:15:08.24\00:15:10.77
so that she wasn't
overwhelmed with the thought
00:15:10.81\00:15:13.64
of how I'm gonna
make it through tomorrow
00:15:13.68\00:15:16.01
and the next day, just
one cigarette at a time.
00:15:16.04\00:15:20.95
Let's listen to the
responses to the next question.
00:15:20.98\00:15:24.92
The next question was.
00:15:24.95\00:15:27.19
Did you plan to reward yourself?
00:15:27.22\00:15:30.09
Let's hear what
they have to say.
00:15:30.13\00:15:34.30
I don't know if I had
a plan to reward myself.
00:15:34.33\00:15:39.40
If that was so that,
00:15:39.43\00:15:41.70
you know, that I consciously
had a plan it would be that,
00:15:41.74\00:15:45.27
I would eventually be
free from smoking cigarettes.
00:15:45.31\00:15:49.58
Something that I
didn't really like
00:15:49.61\00:15:52.21
to do ever really in my life.
00:15:52.25\00:15:53.68
I never did like
smoking cigarette so,
00:15:53.72\00:15:55.85
it wasn't that I
had a great love for it.
00:15:55.88\00:15:58.69
So, the reward
was to be smoke free.
00:15:58.72\00:16:05.66
I hear a lot of people
00:16:05.69\00:16:07.20
rewarding
themselves for not smoking
00:16:07.23\00:16:09.06
or for quitting
something or not overeating
00:16:09.10\00:16:11.90
or sticking to a diet,
00:16:11.93\00:16:13.27
but I think the biggest
reward you can give yourself
00:16:13.30\00:16:15.17
when you're trying
to accomplish something
00:16:15.20\00:16:16.87
is the accomplishment itself.
00:16:16.91\00:16:21.21
Did I ever plan
to reward myself?
00:16:21.24\00:16:24.11
I really didn't.
00:16:24.15\00:16:26.08
The reward was
of free conscience
00:16:26.11\00:16:29.45
and not smelling like
smoke and not trying to hide it,
00:16:29.48\00:16:34.86
because the second time,
it was a secretive thing,
00:16:34.89\00:16:38.59
I had to try to hide the fact
that I was now smoking again.
00:16:38.63\00:16:44.43
Weren't those
responses just beautiful?
00:16:44.47\00:16:48.37
I have taught
several classes, many classes
00:16:48.40\00:16:51.17
and peoples are always
trying to reward themselves by,
00:16:51.21\00:16:55.64
taking a day at the spa,
buying themselves a motorcycle.
00:16:55.68\00:17:00.38
I mean just so
many different things
00:17:00.42\00:17:02.32
I have heard as far
as rewarding themselves,
00:17:02.35\00:17:05.29
but I just
thought it was so sweet,
00:17:05.32\00:17:06.89
that for them
the reward was really
00:17:06.92\00:17:09.02
that they had made
the accomplishment.
00:17:09.06\00:17:11.66
And it was reward to them
00:17:11.69\00:17:13.03
to not have to worry
about being a smoker anymore
00:17:13.06\00:17:16.53
and getting all the
benefits of being a non-smoker,
00:17:16.56\00:17:18.77
because that's just to me
just absolutely beautiful,
00:17:18.80\00:17:21.94
because an award
is just so much deeper
00:17:21.97\00:17:24.64
than buying
something for yourself
00:17:24.67\00:17:26.57
or doing something for yourself.
00:17:26.61\00:17:29.18
But on that
note, I do want to say
00:17:29.21\00:17:31.51
that what I usually
encourage people to do
00:17:31.55\00:17:34.62
is to take the money that
they are saving from not smoking
00:17:34.65\00:17:39.65
and using it for something that
they would just really love.
00:17:39.69\00:17:43.79
I have some
figures drawn up here.
00:17:43.83\00:17:46.70
Let's just say, that you
smoke only one pack a day.
00:17:46.73\00:17:49.63
Granted I know people will
smoke two to four pack a day.
00:17:49.66\00:17:52.63
But let's just say that
you smoke one pack a day.
00:17:52.67\00:17:55.40
Let's say that one
pack was $5 and 31 cents.
00:17:55.44\00:17:59.44
So, in one day you
save $5 and 31 cents,
00:17:59.47\00:18:02.58
how much would
you save in a week?
00:18:02.61\00:18:04.75
I have that on
this little figure here,
00:18:04.78\00:18:07.52
$37 and 17 cents in one week.
00:18:07.55\00:18:11.25
Okay. So, what about a month?
00:18:11.29\00:18:13.32
You have your calculators out,
$159 and 30 cents in one month.
00:18:13.36\00:18:19.33
Okay, that sounds
like almost a car payment,
00:18:19.36\00:18:21.86
what do you think?
00:18:21.90\00:18:23.50
Which is funny, I know
someone who had an addiction
00:18:23.53\00:18:26.80
and her husband said, if
you can stop this addiction,
00:18:26.84\00:18:29.30
I will buy you a
car, that's how much money
00:18:29.34\00:18:31.01
that you are using up on
this addiction, it's crazy.
00:18:31.04\00:18:34.41
Now, one year,
$1,938 and 15 cents.
00:18:34.44\00:18:42.42
Okay, 10 years of
smoking, $25,546 and 36 cents.
00:18:42.45\00:18:49.96
Now, the last one,
20 years of smoking
00:18:49.99\00:18:53.16
and I have known people
who smoked 40 years or more.
00:18:53.19\00:18:55.70
So, for 20 years of
smoking you can save
00:18:55.73\00:18:58.73
just one pack of
cigarettes a day,
00:18:58.77\00:19:00.70
$71,295 and 99 cents.
00:19:00.74\00:19:05.97
That's a lot of money,
00:19:06.01\00:19:07.34
and why I encourage people
to do is to take that money,
00:19:07.38\00:19:11.08
put it in a piggy bank,
you will save it to the side
00:19:11.11\00:19:14.22
and get
something for themselves.
00:19:14.25\00:19:16.58
What they weren't
able to do that before
00:19:16.62\00:19:17.95
because they were
using that money on a habit
00:19:17.99\00:19:20.02
that was
destroying their bodies.
00:19:20.06\00:19:21.92
So, what I
encourage you to do is,
00:19:21.96\00:19:24.99
make sure that you
listen to our participants
00:19:25.03\00:19:27.56
that have shared their story
00:19:27.60\00:19:29.10
and how they felt rewarded
00:19:29.13\00:19:30.70
just by not having
to be a smoker anymore,
00:19:30.73\00:19:33.74
not having to hide if
you're smoking undercover,
00:19:33.77\00:19:36.71
that guilt and that
shame can be taken away,
00:19:36.74\00:19:39.01
but also, it
might be a fun thing.
00:19:39.04\00:19:41.14
Save it for vacation,
00:19:41.18\00:19:42.51
like the guy who
bought a motorcycle,
00:19:42.54\00:19:43.88
he bought it on the money
00:19:43.91\00:19:45.25
that he saved from
smoking cigarettes.
00:19:45.28\00:19:47.68
Awesome, isn't it?
00:19:47.72\00:19:49.05
Now, the next question that
we asked the participations.
00:19:49.08\00:19:53.32
Did you have a support group?
00:19:53.36\00:19:54.99
We talked about having
an accountability partner
00:19:55.02\00:19:57.53
early on in the segment.
00:19:57.56\00:19:59.46
So, let's see if they had one
and how it might have helped.
00:19:59.49\00:20:04.33
Well, you know, back to
having, you know, triggers,
00:20:04.37\00:20:09.27
I did not have a support group
00:20:09.30\00:20:11.11
because the people
that were around me,
00:20:11.14\00:20:14.31
those ones closest to me smoked
00:20:14.34\00:20:16.75
so there was the
trigger mechanism there,
00:20:16.78\00:20:18.81
so I didn't
have a support group.
00:20:18.85\00:20:21.82
It would have been
nice to have had one,
00:20:21.85\00:20:23.82
but I didn't had one
so it was upon myself
00:20:23.85\00:20:26.86
and the graces of
God to quit smoking.
00:20:26.89\00:20:30.76
I wish I could say, I had
a really strong support group
00:20:34.00\00:20:37.77
or network of people that were
just gonna keep me from smoking
00:20:37.80\00:20:41.24
and keep me on a
straight narrow path
00:20:41.27\00:20:42.94
and, you know, just
basically take it away from me,
00:20:42.97\00:20:45.77
but when it all comes down
to, it's you and your choice.
00:20:45.81\00:20:50.15
You can involve other
people to distract you
00:20:50.18\00:20:53.62
or give you a
different focus for a moment,
00:20:53.65\00:20:57.09
but they are not
inside your brain with you,
00:20:57.12\00:20:58.89
they don't know
your secret thoughts
00:20:58.92\00:21:00.92
and so the best support
group you can have is Jesus,
00:21:00.96\00:21:05.06
and realizing that
you do have a choice.
00:21:05.09\00:21:10.27
The second time
that I quit smoking,
00:21:10.30\00:21:12.90
I had no network for myself.
00:21:12.93\00:21:16.50
Previously, while
I was a non-smoker,
00:21:16.54\00:21:19.81
I helped others through
the five days stop smoking plan
00:21:19.84\00:21:24.08
and I was in the
support group for.
00:21:24.11\00:21:26.11
I helped to be a
support group for others,
00:21:26.15\00:21:28.48
but when I
started to smoke again,
00:21:28.52\00:21:31.02
that was something
00:21:31.05\00:21:32.39
that I couldn't
let anybody else know.
00:21:32.42\00:21:34.32
So, I had no support to help me.
00:21:34.36\00:21:39.73
So, they had no support group.
00:21:39.76\00:21:42.86
But didn't they though,
00:21:42.90\00:21:44.90
they said that
basically God was their support,
00:21:44.93\00:21:48.00
and they had successfully quit,
00:21:48.04\00:21:50.04
they have
remained as non-smokers,
00:21:50.07\00:21:53.01
so God was enough for them.
00:21:53.04\00:21:55.31
But like I said, there is
so many different experiences,
00:21:55.34\00:21:59.21
and I want you to
try whatever works.
00:21:59.25\00:22:02.75
And we know that God is faithful
00:22:02.78\00:22:05.05
and that God is able.
00:22:05.09\00:22:06.42
And we also know that
00:22:06.45\00:22:07.79
he has provided a
support network for us as well.
00:22:07.82\00:22:10.53
So, whatever works for you,
00:22:10.56\00:22:12.36
that is what we want you to use.
00:22:12.39\00:22:15.43
Now, we are about to go
a little bit into a subject
00:22:15.46\00:22:19.30
that I don't like to focus on
as much because we all know it.
00:22:19.33\00:22:24.17
The negative affects of smoking.
00:22:24.21\00:22:28.21
And we want this
to encourage you,
00:22:28.24\00:22:30.95
as you're planning to quit.
00:22:30.98\00:22:32.91
However, if
you're somebody listening
00:22:32.95\00:22:36.02
who is very
concerned about a loved one,
00:22:36.05\00:22:38.45
who is currently a smoker.
00:22:38.49\00:22:40.49
And you want to
use this information
00:22:40.52\00:22:42.82
about the negative
effects of smoking,
00:22:42.86\00:22:44.76
to encourage them to
put that cigarette out.
00:22:44.79\00:22:48.16
Know that research
shows, it does not work,
00:22:48.20\00:22:52.83
it does not last,
00:22:52.87\00:22:54.20
so it does not bring
about a lasting change.
00:22:54.24\00:22:56.87
What we find is that
knowing the information
00:22:56.91\00:22:59.61
about the negative
effects of smoking on our health
00:22:59.64\00:23:02.78
might be acute to action
00:23:02.81\00:23:04.55
that might get
somebody kind of mobilized
00:23:04.58\00:23:06.55
and motivated at the onset,
00:23:06.58\00:23:08.72
but it won't help
them stay smoke free,
00:23:08.75\00:23:12.55
so I don't want you
to be that family member,
00:23:12.59\00:23:15.76
who I know loves
the person who smokes,
00:23:15.79\00:23:19.13
maybe a friend or family member,
00:23:19.16\00:23:21.50
but, don't be that person
that beats them over their head
00:23:21.53\00:23:24.53
with all the
negative information,
00:23:24.57\00:23:26.23
because it's just gonna
make them feel more worse
00:23:26.27\00:23:27.60
than they probably already feel.
00:23:27.64\00:23:29.57
So, I'm giving
this information to you
00:23:29.60\00:23:32.87
with that understanding, okay.
00:23:32.91\00:23:34.78
Good.
00:23:34.81\00:23:36.38
Now, we already
know that the cigarettes
00:23:36.41\00:23:38.55
have over 4,000
different chemicals in them.
00:23:38.58\00:23:41.72
Forty-three are already know
carcinogens that cause cancer,
00:23:41.75\00:23:45.62
we know that,
not just lung cancer
00:23:45.65\00:23:47.66
but even cancer of the mouth
of the voice box of the throat,
00:23:47.69\00:23:51.59
so those are concerns that
we have for those who smoke.
00:23:51.63\00:23:56.20
Now, another thing that
I want to mention is that,
00:23:56.23\00:23:59.17
nicotine actually
raises the heart rate
00:23:59.20\00:24:01.64
and the blood pressure,
00:24:01.67\00:24:03.00
so beware if you
have high blood pressure,
00:24:03.04\00:24:06.11
and you are smoking
cigarettes or taking nicotine,
00:24:06.14\00:24:09.24
you want to know that,
00:24:09.28\00:24:10.61
this can make the
high blood pressure worse,
00:24:10.65\00:24:12.61
that is why if you're switching
00:24:12.65\00:24:14.78
to a nicotine
replacement therapy
00:24:14.82\00:24:16.48
that just has nicotine in it,
00:24:16.52\00:24:17.89
you still want to
talk to your doctor
00:24:17.92\00:24:19.65
because if you have
high blood pressure,
00:24:19.69\00:24:21.32
it can affect
your blood pressure
00:24:21.36\00:24:23.02
even though you aren't smoking.
00:24:23.06\00:24:25.53
Now, lung disease, this is
a really interesting thing,
00:24:25.56\00:24:28.43
because the
chemicals in the cigarettes
00:24:28.46\00:24:32.50
damage the cilia in your lungs.
00:24:32.53\00:24:36.57
What it does is, you have
these hair like projectiles,
00:24:36.60\00:24:39.47
that kind of
sweep all the bad debris
00:24:39.51\00:24:42.91
out of your lungs,
00:24:42.94\00:24:44.31
and what those
chemical do is they kind of,
00:24:44.35\00:24:46.11
they kill those,
destroy the cilia,
00:24:46.15\00:24:48.05
so you no longer have
the hair like structures
00:24:48.08\00:24:50.05
that are moving the bad
debris out of your lungs.
00:24:50.09\00:24:53.02
And then now if they are dead,
you take in more cigarettes
00:24:53.05\00:24:56.89
and all the
chemicals and all the stuff
00:24:56.93\00:25:01.16
that's in those cigarettes
00:25:01.20\00:25:02.53
are now able to
get into your lungs,
00:25:02.56\00:25:04.83
and there is no
cilia to remove it.
00:25:04.87\00:25:07.07
And so that's how people
00:25:07.10\00:25:08.44
usually end up
with a lot of problems,
00:25:08.47\00:25:10.67
like with the emphysema, COPD,
00:25:10.71\00:25:14.04
all of these
different things, asthma,
00:25:14.08\00:25:15.94
it affects the asthma as well.
00:25:15.98\00:25:17.55
So, you want to kind
of just understand that,
00:25:17.58\00:25:20.05
chronic bronchitis.
00:25:20.08\00:25:21.48
One of our
participants was saying that,
00:25:21.52\00:25:23.05
they had chronic
bronchitis from smoking.
00:25:23.08\00:25:25.49
And many times,
if they are smokers,
00:25:25.52\00:25:28.02
can contribute to that as well.
00:25:28.06\00:25:30.73
This was
something that's interesting
00:25:30.76\00:25:32.09
that a lot of people don't know.
00:25:32.13\00:25:33.46
It affects the
gastrointestinal system
00:25:33.50\00:25:36.43
by producing more
acid in the stomach,
00:25:36.46\00:25:39.40
so that can make...
00:25:39.43\00:25:41.40
cause peptic ulcers.
00:25:41.44\00:25:43.47
Also, it can cause a
reflux into the esophagus,
00:25:43.51\00:25:46.81
so if you're feeling that,
00:25:46.84\00:25:48.21
mostly likely and you're smoker,
00:25:48.24\00:25:50.11
it's most likely the smoking
00:25:50.15\00:25:52.08
that's making that
situation the way that it is.
00:25:52.11\00:25:56.18
Now, women, again listen up now.
00:25:56.22\00:25:59.32
We're noticing that,
00:25:59.35\00:26:00.69
there's a higher risk
of having a heart attack
00:26:00.72\00:26:02.76
or a stroke if you are a women
00:26:02.79\00:26:04.19
especially if you
use birth control pills.
00:26:04.23\00:26:07.56
So, make sure you
talk to your doctor,
00:26:07.60\00:26:09.30
if you have
concerns about those things.
00:26:09.33\00:26:12.20
Women are also under
higher risk for osteoporosis.
00:26:12.23\00:26:16.54
They're also under a
higher risk for incontinence,
00:26:16.57\00:26:19.14
where they are not
able to hold their urine
00:26:19.17\00:26:20.51
as much as they'd like to,
00:26:20.54\00:26:21.88
and that's not something
that we want to deal with.
00:26:21.91\00:26:23.78
Another thing that I
want to talk about briefly
00:26:23.81\00:26:26.11
is second-hand smoke.
00:26:26.15\00:26:29.65
That's not the
affect that it has on you,
00:26:29.68\00:26:31.65
but the affect that it
has on other individuals.
00:26:31.69\00:26:35.02
When I was in the tobacco
education awareness coalition,
00:26:35.06\00:26:37.69
there was one
member of the coalition,
00:26:37.73\00:26:40.00
who never smoked
a day in her life,
00:26:40.03\00:26:43.90
but she carried around a
bottle of oxygen with her,
00:26:43.93\00:26:47.47
because she was a
subject of second-hand smoke
00:26:47.50\00:26:50.94
from her parents
throughout her childhood.
00:26:50.97\00:26:54.38
And so, she had
this condition now
00:26:54.41\00:26:56.48
that was no fault of her own
00:26:56.51\00:26:57.85
but just by being
around her parents that smoked.
00:26:57.88\00:27:01.22
So you also want to consider
00:27:01.25\00:27:03.25
that how it can affect
00:27:03.28\00:27:05.15
your children or
those around you.
00:27:05.19\00:27:07.89
You also want to consider that,
00:27:07.92\00:27:10.79
for infants the risk of
sudden infant death syndrome,
00:27:10.83\00:27:15.26
asthma, a lot of these
things can be exaggerated by...
00:27:15.30\00:27:18.27
exacerbated or brought on,
00:27:18.30\00:27:20.20
because of smoking
around the children,
00:27:20.24\00:27:23.91
so parents who smoke are also
more likely to have children
00:27:23.94\00:27:29.11
that end up smoking just
by them seeing them smoke.
00:27:29.14\00:27:32.41
So again, I
shared this information,
00:27:32.45\00:27:35.02
not because I want to
scare you into quitting
00:27:35.05\00:27:38.42
but because, we just want to
be aware of all different ways
00:27:38.45\00:27:41.56
that's affecting our bodies.
00:27:41.59\00:27:42.92
We think about those
things, we have to ask,
00:27:42.96\00:27:45.49
is this something that
I wanted to do to myself.
00:27:45.53\00:27:47.70
Is there a better way?
00:27:47.73\00:27:49.20
There is a better way and
that's what we're learning,
00:27:49.23\00:27:51.90
so take all of
these steps to heart
00:27:51.93\00:27:54.60
and plan to quit effectively,
00:27:54.64\00:27:57.97
using God as your guide,
00:27:58.01\00:27:59.64
so that you can become somebody
00:27:59.67\00:28:02.28
who can gladly
say, you are non-smoker.
00:28:02.31\00:28:04.91