A Call to Action:

c h th e Sm o ke , Pr o te ct
Healthy L iv in g: Dit
Sm o k in g a nd Va p in g
Your B o d y— A
ig n f o r Yo u ng A d ul ts
Cessa tio n C a mp a

Group 1 | BSN 104

 Objectives
At the end of the discussion, the young adults are expected to:
Develop wise and cautious perspectives about their health by
1 1
providing knowledge and strategies to quit smoking.

Identify the possible triggers for smoking/vaping urges. 2

Explore different coping mechanisms to overcome the
3 temptation to smoke.

Recognize the true cost of being a smoker. 4

Smoking is the practice of inhaling smoke from burning plant
material. Nicotine acts on your brain to produce a calming,
enjoyable sensation that makes quitting difficult. However,
using tobacco increases your chances of lung disease,
cancer, stroke, heart attack, and other illnesses.

s smoking?
What i process:
After entering your mouth through the
other end, smoke enters your lungs,
passes through the bloodstream, and
eventually reaches your brain and other
organs.
Anatomy of cigarrete
Commercially produced cigarettes are
made up of:
Plant material - In tobacco cigarettes, this is
dried and processed tobacco (Nicotiana
tabacum) leaf stems.
A rolling paper wrapper.
Filter (cigarette butt) - The filter traps larger
bits of the partially burned tobacco while
smoke travels through it into your mouth.
 Smoking is a health issue that is often
overlooked or ignored by service providers
as it is seen as ‘the least of clients’
problems’ or as ‘their little bit of
pleasure in their toughest time.

Challenge perceptions and

misconceptions about
smoking:
common misconception They want to appear more adult
Many first-time vapers/smokers see it

“
as part of growing up and think that it

smoking is makes them look more mature,

confident and ‘cool’. When they see
their older friends vape and/or smoke,

”
they may have the misconception that
this is what mature adults do.

Their friends who are regular

vapers/smokers may offer them a
vape or cigarettes and dare them to
try. Young people may give in just to
be accepted by the group. When
someone they admire or think is cool
smokes/vape, they may wrongly
assume that vaping or smoking is cool
too.
common misconception

“ cigarrete warning
labels are exaggerated”
According to a study, it suggests that
cigarette packaging warnings may experience a
loss of effectiveness over time, eventually
resulting in minimal impact on smoker behavior
(Aaron Drovandi, et al. 2019).

Additionally, most people believe that these

pictures are, at best, gross exaggeration.
common misconception Wrong. Research has shown that smoking
increases stress levels overall.

“
Much of the apparent calming effect of a
smoking relieve cigarette is simply due to the relief of
symptoms (such as irritability, anxiety and

Stress ”
restlessness) caused by nicotine
withdrawal. Also, some of the relaxation
from smoking is from taking a break and a
few deep breaths, not the cigarette itself.

Smoking increases stress by causing

frequent withdrawal periods during the
day between cigarettes. Furthermore,
nicotine is a stimulant and releases
stress hormones such as adrenaline.
Research studies have shown that ex-
smokers report feeling less stressed
than when they were smoking.
common misconception

“ E-Cigarettes are much safer ”

It's not only cigarettes that people get hooked on.
Battery-operated e-cigarettes use cartridges filled with
nicotine, flavorings, and other harmful chemicals and turn
them into a vapor that's inhaled by the user.
Some people think that e-cigarettes are safer than
regular cigarettes because they don't contain tobacco.
But the other ingredients in them are dangerous too. In
fact, there are reports of serious lung damage and even
death among people who use e-cigarettes. So health
experts strongly warn against using them.
Smoking and vaping have a significant financial cost to
the Philippines, which affects both the people and the
country. The healthcare costs due to smoking-related
financial burden
ailments like lung cancer, heart disease, and chronic
respiratory disorders add to these expenses, which are
of smoking/vaping
significant for many Filipinos. A large amount of these
expenses are borne by the Philippine Health Insurance
Corporation (PhilHealth) and other health services;
money that could be used to improve healthcare more
broadly instead wasted.

ALTERNATIVE WAYS TO USE MONEY:

Emergency fund
Retirement account
Mutual funds
Health Insurance Educational Fund
 identifying | Affective Characteristics
triggers for Affective characteristics refer to the
smoking/vaping emotional states that can trigger smoking or
vaping urges.
urges
STress High levels of stress or anxiety are social emotions Feeling of loneliness or social anxiety
common triggers. Emotions such as can trigger cravings, as smoking or
frustration, anger, and sadness can vaping might be perceived as a way to
also lead to cravings as individuals connect with others or feel more
seek nicotine to cope. comfortable in social settings.

Example: Feeling overwhelmed Example: At a social event,

at work might lead to a desire someone might smoke or vape
to smoke as a form of stress to ease social discomfort or to
relief. fit in with a group.
 identifying | Psychomotor characteristics
triggers for Psychomotor characteristics involve physical
smoking/vaping actions and routines that are associated with
smoking or vaping.
urges
habitual routines environmental cues physical action
Certain daily routines or Being in places where smoking or The physical act of smoking
specific times of day can vaping typically occurs can trigger or vaping itself can be a
trigger urges due to cravings. This includes specific trigger due to the motor
established habits. locations, like a favorite smoking
habits developed.
spot, or the presence of smoking
paraphernalia.
 identifying | Cognitive characteristics
triggers for Cognitive characteristics involve thought
smoking/vaping processes and beliefs that can lead to smoking
or vaping.
urges
beliefs & expectations attention & focus DEcision-making

Beliefs about the benefits of Focusing on smoking-related Cognitive processes involved in

smoking or vaping, such as thoughts or being reminded of decision-making can influence
stress relief or weight control, smoking through media or smoking or vaping behavior,
can trigger cravings. advertisements can trigger especially in situations requiring
cravings. impulse control.
 identifying | Social Triggers
triggers for Social situations or events— even scrolling
smoking/vaping through social media—can trigger the desire
to vape.
urges
examples, when you :
See someone else use a vape
Smell aerosol from a vape (sometimes called
vapor)
Hang out with friends who vape or use another
tobacco product
Go to a party or other social event
Study with friends Are offered a vape or a new
flavor
See vapes on social media

Triggers for Strong emotional causes for vaping can exist. It's normal to want to vape to lift one's spirits while they're
feeling down or happy.
 alternative coping strategies
1 exercise
- Physical activity includes jogging,
cycling, walking briskly, and enrolling
in fitness classes.
- Exercise causes your body to
release endorphins, which are feel-
good chemicals that bind to brain
receptors, commonly called the
"runner's high."
- Frequent exercise has been
connected to better moods, reduced
stress levels, and enhanced cognitive
function.
2 engaging in hobbies
- Finding an activity that
keeps your hands and mind
occupied, such as painting,
knitting, puzzles, or
playing a musical
instrument, will easily help
shift your energies and
concentration into
productive and satisfying
activities.
3 chewing gum
- good for those trying to distract
themselves or replace smoking
- gives the body an activity that can
engross the mouth
- sugar-free gum or hard candy
mimics the oral sensation that
smoking gives and can serve as a
substitute for the smoker looking to
quit
drinking
4 water
- when one keeps sipping water during
the day, he or she not only quenches
their thirst but also reduces cravings,
including those to smoke.
 Relaxation Techniques
- Deep breathing helps to slow the heart rate, calm the
1 deep
breathing muscles, refocus your mind and help with clear thinking, taking
your body out of the ‘fight or flight’ state.
How to do it:
1.Let your breath flow as deep down into your belly as is
comfortable, without forcing it.
2.Try breathing in through your nose and out through your mouth.
3.Breathe in gently and regularly. Some people find it helpful to
count steadily from 1 to 5. You may not be able to reach 5 at
first.
4.Then let it flow out gently, counting from 1 to 5 again, if you
find this helpful.
5.Keep doing this for at least 5 minutes.
 Relaxation Techniques
2 guided
imagery
- A technique in which a person visualizes positive images or
scenarios in their mind. During guided imagery, a person uses all
their senses in their imagination to help relax the body and
develop a sense of well-being.
The following are examples of guided imagery techniques:
·imagining a pleasant scene in a peaceful location to soothe
anxiety or relieve stress
·imagining white blood cells fighting illness, such as an infection
or cancer
3 Social
Support Surround yourself with supportive friends and family members who can encourage
you during your journey to quit smoking or vaping. Sharing your experiences and
feelings with others can provide emotional relief and motivation.
helps boost the levels of motivation and encouragement in trying to conquer
smoking behaviors.
Benefits of quitting
smoking/vaping
| Health benefits
•Kicking the tobacco habit offers some other rewards that
you’ll notice right away and some that will show up over
time.
•Quitting smoking lowers your risk of other cancers over
time as well, including cancers of the stomach, pancreas,
liver, cervix, and colon and rectum, as well as acute myeloid
leukemia
-To reduced risk of cancer, heart disease, and stroke
-To improved lung function and breathing.
-To get strong immune system
 Benefits of quitting
smoking/vaping
Quitting also helps stop the
damaging effects of tobacco on how you look,
including premature wrinkling of your skin, gum
disease, and tooth loss.

-To get clearer and healthier skin

-To brighter eyes and whiter teeth
-Fresher body odor
-Your breath, hair, and clothes smell better.
Benefits of quitting
smoking/vaping
| Financial benefits
•Right away you’ll save the money you spent on tobacco.
• Quit vaping or smoking and you will have extra money.
•Every pesos you spend on cigarettes, pouch tobacco or
vapes is money you could be spending elsewhere in your
life.
-Significant savings on cigarettes/vape products
-Lower healthcare costs
-More money for things you enjoy
 Importance of self-belief and positive
determination towards quitting smoking
• Self-belief
It is important to believe in oneself as some
people find it challenging to quit smoking.
Having faith can increase motivation and
resilience especially when it comes to cravings
or withdrawal symptoms. Self-belief is
important as it can help to concentrate on
your goal and to face tough times emotionally
and physically.
• Positive determination
To successfully stop smoking, a
positive attitude and determination
are crucial as they serve as key
factors to help you resist the
temptation and stay committed to
your aim to quit smoking.
 Here are some additional reasons why self-belief and
positive are important:

Resilience- Positivity and determination can help you adjust and

1 1
strengthen your resolve to reach a healthy well-being.

Mindset shift- is one of the steps to change a habit such as to quit

smoking as it can encourage you to see yourself as a non-smoker.
2
Motivation- Seeing a positive outlook fuels motivation that
3 you can change and embrace a healthy lifestyle.

Setting an example- By showing that you have self-belief and

determination to quit smoking thus, it can lead to a positive impact such
4
as being an inspiration and a role model towards a smoke-free lifestyle.
Quitting smoking is a challenging
yet rewarding journey that is
made easier with the right Developing a
support system. A robust support
network provides the necessary
encouragement, understanding,
support system
and motivation to overcome
nicotine withdrawal and achieve
lasting change.
for quitting
Quitting smoking involves not just a
physical struggle but also mental and
emotional challenges. A strong support
system can significantly enhance an
individual's commitment to quitting.

Support can be emotional,

practical, or a mix of both, playing a
crucial role in preventing relapse.
 family and
friends
Open Communication Encourage open dialogue with friends and family about your decision to quit smoking.
Sharing your goals, challenges, and reasons for quitting fosters understanding.

Positive Reinforcement Seek positive reinforcement from loved ones. Celebrate milestones together,
whether it’s a week or a month smoke-free. Their encouragement can boost morale.

Identifying Triggers Collaborate with friends and family to identify and manage potential triggers. Their
support in avoiding situations that tempt you to smoke is vital.

Invite friends and family to actively participate in your smoke-free journey. Engage
Active Participation in new, healthy activities together or find alternative ways to cope with stress as a
team.
 Support
Groups
Online Communities Explore online support groups where individuals share experiences,
challenges, and success stories. Connecting with people on a similar
journey fosters a sense of community.

Local Groups Attend local smoking cessation support groups. These groups provide
a safe space to discuss struggles and triumphs while offering
valuable insights and advice.
 professional Consider seeking guidance from
healthcare professionals or
counselors specializing in smoking

guidance cessation. They offer personalized

strategies and coping mechanisms.

Tips for Building an Effective Support System:

Be clear about your Educate your Support Express Gratitude

NEEDS System

Communicate specific needs
to your support network.
Whether you need someone to
listen, provide distractions
during cravings, or join you in
healthier activities, clarity is
essential.
Help friends and family
understand the challenges of
quitting smoking. Knowledge
about withdrawal symptoms
and the quitting process
leads to more effective
support.
Show gratitude to those
supporting you. A simple
thank you can strengthen
relationships and reinforce
the positive impact of their
assistance.
 references
https://my.clevelandclinic.org/health/articles/17488-smoking
https://www1.health.gov.au/internet/publications/publishing.nsf/C
ontent/smoking-disadvantage-evidence-brief~factors-smoking-
levels
https://www.tobaccoinduceddiseases.org/Smoker-perceptions-of-
health-warnings-on-cigarette-npackaging-and-cigarette-
sticks,104753,0,2.html
Typical coping patterns: A person-centered approach to coping -
ScienceDirect
Brief Assessment of Adaptive and Maladaptive Coping Strategies
During Pandemic | Trends in Psychology (springer.com)
Increasing Physical Exercise through Action and Coping Planning -
PMC (nih.gov)
Adaptive and Maladaptive Coping Mechanisms - iResearchNet
texthttps://www.heart.org/en/healthy-living/healthy-lifestyle/quit-
smoking-tobacco/the-benefits-of-quitting-smoking-now
https://www.carrerasja.com/DO9T5KL3.html
https://www.who.int/westernpacific/news-room/feature-
stories/item/be-inspired-to-quit-success-stories-from-ex-smokers-
in-the-region
https://tobaccofacts.org/building-a-support-system-for-quitting-
smoking/
A Mixed-Methods and Prospective Approach to Understanding
Coping Behaviors, Depression, Hopelessness, and Acute Stress in a
U.S. Convenience Sample During the COVID-19 Pandemic - Angie R.
Wootton, Dylan R. Rice, Anna Laura W. McKowen, Cindy Veldhuis,
2022 (sagepub.com)
 it's tim e to
take a ct i
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or listening!
Thank y

Activity Time!
QUIZ

1. This stimulant drug acts on your brain to

produce a claming, enjoyable sensation that
makes quitting difficult.

⭐️: NICOTINE
QUIZ

2. The quote “Smoking Stress Relieve” is Wrong.

Research has shown that smoking increases stress
levels overall. (TRUE OR FALSE)

⭐️: True
QUIZ

3-6 Identify 4 triggers for smoking/

vaping urges.

⭐️:
ENVIRONMENTAL CUES
ATTENTION & FOCUS
SOCIAL EMOTIONS
SOCIAL TRIGGERS
QUIZ

7. A type of relaxation technique which a person

visualizes positive images scenarios in their mind.

⭐️: Guided imagery

QUIZ

8-9 Give at least 2 benefits of quitting smoking/

vaping.

⭐️: Health & Financial

benefits
QUIZ

10. This is a challenging yet rewarding journey that

is made easier with the right support system.

⭐️: quitting smoking