One Cigarette is Enough

WANT TO QUIT SMOKING. TRUMAN GOT YOU!

🟨It is important where you live and go to school are smoke-free and Truman State University has been a smoke-free campus since 2015!!!

🟨 Smoking Cessation Coaching: check out the picture above

🟨 Easy accessible factsheets and brochures available on Truman Wellness website: https://wellness2.truman.edu/physical-wellness/to***co/to***co-free-resources/

🟨 Quitting can be stressful and challenging with many people. Learn to be more mindfulness at https://wellness.truman.edu/mindfulness/ to reduce stress, anxiety, and depression

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HOW TO REMAIN SMOKE-FREE WHILE DRINKING?

Some people have the urge to smoke cigarette when they are drinking alcohol because many assumes that they are a good combination. They are not at all. In fact, drinking alcohol can make quitting smoking even harder. Try these tips above to prevent smoking while drinking alcohol 😊😊😊

Sources:
https://smokefree.gov/challenges-when-quitting/cravings-triggers/alcohol-smoking
https://www.quit.org.au/articles/why-do-i-want-smoke-so-much-when-i-drink/

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It doesn't matter how many ci******es you smoked because anyone who starts using to***co can become addicted to ni****ne.

Don't let to***co control you and your life!

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Smoking and drinking?

Source:
- Sharma, R., Lodhi, S., Sahota, P., and Thakkar, M.M. (2015), Ni****ne administration in the wake-promoting basal forebrain attenuates sleep-promoting effects of alcohol. J. Neurochem., 135: 323-331. https://doi.org/10.1111/jnc.13219
- https://pubs.niaaa.nih.gov/publications/aa71/aa71.htm
- https://smokefree.gov/challenges-when-quitting/cravings-triggers/alcohol-smoking

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5 QUICK AND HEALTHY WAYS TO COPE WITH STRESS
🟨 Stop - Breath - Relax: Not doing anything is the first thing you can do when you feel stress. Allow your body to take a deep breath. Just relax

🟨Do things you enjoy: It can be meeting friends, playing video games, play music instruments, or watching movies

🟨Get physical: Exercises have been proved to bring a immediate benefits to you during stressful time. It can be just walking, yoga, playing sports and you can do it with your friends

🟨Speak to someone: Sharing your story with family and friends and receive their supports and advice are one of the best ways to relieve stress. You are not alone here

🟨Care: Spend time for yourself and practice self-care like drinking water, pamper nights, or going to bed early

Smoking is not a long-term reliever, it is not the friend you want to rely on during these difficult time

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SMOKING DOESN'T MAKE YOU FEEL BETTER

🟨 Study has shown that smoking actually causes stress
- Why? Ni****ne increase your heart rates and blood pressure which means your heart have to work harder and it becomes harder to relax
- When you don't have cigarette for a while, you experience withdrawal symptoms which is. Craving for ni****ne feel stressful and makes you have another cigarette (give you a brief hit of dopamine). The cycle begins again
- For more detailed explanation, check out the photo below

🟨 Other reasons that makes smoking a bad choice in stressful situation
- Smoking doesn't solve the underlying problem(s) that is giving you stress
- It is not at all a long-term stress reliever

🟨 Other reasons that make smoking a bad choice in stressful situational symptoms which is. Craving for ni****ne feels stressful and makes you have another cigarette (give you a brief hit of dopamine). The cycle begins again

Look out for another post on how to manage your stress without smoking 😊😊😊

Picture source: Quit Australia (quit.org.au)

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Beyond cancer, lung, and heart disease, smoking affects your skin, teeth, and hair in a way that makes you look much older

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Do you know?

Source: Shaw, Mary, Richard Mitchell, and Danny Dorling. "Time for a Smoke? One Cigarette Reduces Your Life by 11 Minutes." BMJ : British Medical Journal. British Medical Journal, 2000. Web. 30 June 2016.

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CHECK OUT THESE FREE RESOURCES FOR QUITTING 😲😲😲

🟨 Are you smoker who decided to quit smoking? Or you are finding information on how to help your beloved family members or friends to quit smoking? We got your back with a list of useful and affordable tools to make quitting a little bit easier

Check out this resources and let us know about your thoughts/reviews in the comment 😊😊😊

HOW TO PREVENT SOCIAL SMOKING🤔🤔🤔 (Part 2)
🟨 Continue our last week's post about how to prevent social smoking, this is the last part that you are all looking for

Follow us to learn more tips to prevent different kinds of occasional smoking and the specific trigger that encourage people to smoke

Smoking may seem like a normal things to do because you think your friends do it too. However, data has shown the opposite and most teens claims they would rather date a nonsmoker

Source: smokefree.gov

Do you want to both have fun and learn new facts about occasional smoking Come play with us on our first Myth and Fact Session! 🎲🎲🎲

🟨 Myth 1: An occasional smoking is no big deal

Wrong ❌❌❌ Remember: There is no safe level of smoking. In fact, each cigarette you smoke can make an immediate impact on your brain, lung, heart, and cells throughout your body

🟨 Myth 2: Smoking helps to relieve stress???

Wrong ❌❌❌ According to research, unlike what most people perceive about the psychological benefit of smoking, smoking actually causes stress. Some of the relaxation from smoking is actually from the taking a break not the cigarette itself

🟨 Myth 3: Occasional smoking can lead to smoking addiction

TRUE ✔️✔️✔️ Anyone who starts using to***co products can become addictive to ni****ne. Serious symptoms of addiction can start within days or weeks after occasional smoking begins

Follow us to participate in many more Myth and Fact Session 😊😊😊

THERE ARE MANY MORE THAN JUST OCCASIONAL SMOKING😲😲😲

🟨Last week, we learned about the differences between daily smokers and occasional smokers (aka someday smokers). If you miss it, check out our previous post here.

🟨 Do you know??? There are many identities of occasional smokers
♦️ Social smokers: These people only smoke when hanging out with friends or feels comfortable in social situation. They usually smoke in groups - often while drinking alcohol
♦️ Stress smokers: people smoke when they are under stress & anxiety such as when studying for tests, during finals, or hardships. They use smoking as a way to cope with stress and unpleasant feelings.
♦️ Drunk smokers: are usually smoke when there is alcohol or with other smokers. They are usually associated with social smokers, but their needs for alcohol to be present is more than social smokers.

For more information on different types of smoking, please check this useful links:
♦️ https://smokefree.gov/challenges-when-quitting/cravings-triggers/alcohol-smoking
♦️ https://www.cdc.gov/to***co/campaign/tips/quit-smoking/guide/stress-and-smoking.html #:~:text=Stress%20%26%20Smoking,a%20long%2Dterm%20stress%20reliever.
♦️ https://smokefree.gov/challenges-when-quitting/cravings-triggers/social-smoking #:~:text=Some%20people%20smoke%20when%20hanging,activity%20they%20connect%20with%20smoking.

Follow us to get more details about each types of occasional smoking and how to prevent it 😊

Alcohol & Smoking | Smokefree Alcohol is a common smoking trigger and cause of slips. Stay away from alcohol for a few weeks after quitting may make it easier to stay smokefree.

CAN ONE CIGARETTE HAVE AN IMPACT ON YOUR BODY 🤔🤔🤔

It actually can do a lot of things to your body in just several minutes 🕐

There is no safe level of smoking 💣💣💣

Credit: Keck Medicine of USC

"DO YOU KNOW THE DIFFERENCES BETWEEN A DAILY SMOKER AND A OCCASIONAL SMOKER? 🤔🤔🤔

According to Centers for Disease Control and Prevention (CDC) Glossary:
💡 Every day smoker: is an adult who smoked at least 100 ci******es in his or her lifetime and now smokes every day 🗓️
💡 Occasional smoker (aka someday smoker): is an adult who also smoked at least 100 ci******es in his or her lifetime, but does not smoke every day

Other definitions of occasional smoker are:
🟨 People who smoke < 5 cigarette per day and smoke < 3 times per week and usually dependents on circumstances such as partying, drinking, or after meal. (Maryland TCRC)
🟨 Someone who smokes, but not everyday (World Health Organization)

📢 There maybe different definitions of occasional smoking, but it is never false that occasional smokers are smokers!!!

Do you know anymore types of smoker? Share with us and with others on the comment.