Author: Monica Allen

Changes to Celebrate When Quitting Tobacco

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Clients involved in our tobacco use reduction program generally have the same goal– becoming tobacco free. When you quit tobacco, your body and brain experience physical changes as they adapt to the lack of nicotine and tobacco. Quitting tobacco also involves starting new habits and changing your overall lifestyle. The process of quitting tobacco can feel overwhelming and frustrating, especially when you haven’t achieved your end goal yet.

However, it is important to give yourself credit for everything you’ve achieved so far. Even if you are still in the process of becoming tobacco free, your health has likely benefited from the changes in your routine and mindset. Recognizing and giving yourself credit for these accomplishments is important and can help you stay motivated in your journey. So what changes can you expect to see when quitting tobacco?

You’re developing healthier coping skills

Smoking can become an automatic response to stress, anger, and other unpleasant emotions. Between tobacco’s addictive nature and the way it easily becomes a habit, it is not uncommon for smoking to become an unhealthy coping mechanism. When quitting tobacco, it is important to identify situations where you are using tobacco as a coping skill. The next step is replacing the habit of smoking with other healthier behaviors. Discovering and implementing healthy coping skills is a huge victory when quitting tobacco. Not only can these skills help with reducing smoking, but they also help with stress management and living an overall healthier lifestyle.

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You can go longer without smoking your first cigarette

One of the ways nicotine dependence is measured is by how soon after waking up you have your first cigarette. Since you are not using tobacco while you sleep, your body tends to go into withdrawal overnight. This is the reason people tend to crave a cigarette as soon as they wake up. Being able to go longer without your first cigarette of the day is a sign that you are becoming less dependent on nicotine. Even being able to go a few minutes longer without reaching for a cigarette is worth celebrating.

You know when to walk away from triggering situations

Learning to accept and cope with difficult situations is important, but there is also value in knowing when to walk away. Quitting tobacco might involve saying no to or leaving situations where you’ll have to urge to smoke. For example, the smell or sight of a cigarette is a common trigger. Learning to remove yourself from these situations can not only help you with tobacco cessation, but it can also teach you how to better manage situations that could damage your general health. The way you manage your triggers may also change over time. You might initially need to walk away from a situation, but with time you might learn how to better manage said trigger.

You can prevent slips from becoming relapses

When discussing quitting tobacco, a ‘slip’ refers to a singular incident of smoking whereas a ‘relapse’ refers to going back to your previous habits . Slips are very common, but they don’t always have to lead to relapsing. Instead of beating yourself up over a slip, focus on what you can learn from it. Reflecting on your slip– where were you, what were you doing, and how were you feeling– can help you better understand your triggers along with what is and isn’t a helpful strategy to manage them.

You’re able to accept yourself and your life as they are

Accepting what you can and can not control is key to making lifestyle changes, such as quitting tobacco. Triggering situations may be out of your control, and life may not go as expected even when we feel in control. Radical acceptance is a term that refers to accepting yourself and your life as they are rather than dwelling on what could be different. Learning acceptance takes practice, but feeling unable to accept reality can increase the pain in distressing situations. On the other hand, radical acceptance also involves giving yourself credit and accepting positive situations. It may be difficult to accept that you haven’t been able to completely quit tobacco, but there is also value in accepting the progress that you’ve made.

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Becoming tobacco free can feel overwhelming as the process takes time and patience. Breaking it down into smaller steps and learning to recognize the small victories can make cessation feel more achievable. Realizing what you’re gaining from quitting smoking can help you stay motivated. If you’re feeling stuck in your cessation efforts, UNIFIED’s tobacco reduction program can help you create a plan to keep moving forward.

If you would like to learn more about tobacco reduction and cessation, please contact our team:

Caitlyn Clock (313)-316-7561

5 Tips for Setting Boundaries While Quitting

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In my personal and professional life, it is not uncommon to hear about tension between those trying to quit tobacco and others in their lives. Friends and family can serve as a great support system, but they can also unintentionally become a barrier to quitting. It can be difficult to navigate your reduction journey when those around you continue to smoke or be unsupportive. Common advice, such as ‘get new friends’ or ‘just avoid smokers’, tends falls flat for folks who have deeper relationships with people who are unable to support them on their quit journey. So how do you balance quitting tobacco while maintaining relationships with others?

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Having and learning to set boundaries allows you to keep a healthy connection with friends and family. The term ‘boundary’ has become a buzz word recently, but what exactly does it mean? A boundary refers to that imaginary line between you and others; it separates your physical and emotional needs, feelings, and responsibilities from others. Boundaries exist in every aspect of our lives, whether it is needing privacy from roommates, being uncomfortable with certain sexual activities, or refusing to do certain tasks at work. Everyone has boundaries, but it takes time and practice to learn what yours are and how to express them.

Boundaries are a powerful tool for those attempting to reduce or quit tobacco. Your boundaries might look like refusing to buy cigarettes for others, being able to walk away from people who are smoking, or any other limits you have to maintain your quit. Setting boundaries is easier said than done, but with practice they are a great way to protect your needs and your relationships with others. So how do you actually use boundaries in real life?

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1. Focus on what you can control

Setting boundaries allows you to express what you need from others. However, you can not control others’ behavior. When setting boundaries, it is important to focus on what you can control: yourself and your actions. Boundaries are a reflection of your own needs, values, and comfort. Though it can be difficult at first, it is up to you to learn what your boundaries are, how to communicate them to others, and how you can respond to them being crossed.

2. Set boundaries before they are crossed

Once you’ve realized the boundaries you need to set, it can be helpful to communicate them to others before they get crossed. Communicating what you need before you’re in a tough situation can allow you to express yourself with a clear mind and avoid resentment in your relationships. For example, you might consider letting friends know you’re working towards quitting and are currently uncomfortable being around others while they smoke. Communicating ahead of time can help you avoid triggering situations, whether that means your friends going outside to smoke or them knowing why you may need to walk away when they smoke.

3. Don’t assume others’ intentions

When others are unable to respect our boundaries, it is natural to feel frustrated and hurt. Boundaries exist to keep us emotionally and physically safe, and it is important to build relationships where you can respect each other’s boundaries. However, we also don’t know others’ intentions when they can’t respect our boundaries. Someone who continues to offer you cigarettes, doubt your ability to quit, or be unsupportive in other ways may be unaware of how hurtful their actions are. Their behavior is more likely a reflection of their beliefs and values; they may view smoking as a way to connect or might not understand how important quitting is. This does not excuse their actions, but being able to take a step back and avoid assumptions can help us avoid resentment.

4. Boundaries help save relationships

At first, having boundaries can seem like a wall between you and others. Setting boundaries can be uncomfortable and may change the dynamics of your personal relationships. However, everyone has personal boundaries and expressing them can actually strengthen relationships. Having relationships where you both can comfortably express what you need from one another can help create safety and respect between each other.

5. Learn how to respond when boundaries are crossed

After setting a boundary, it is your responsibility to stand firm in what you need and learn how to set consequences when others can’t respect that. Boundaries are an opportunity to teach others how to treat you. If someone continues to cross your boundaries, it is time to determine how to distance yourself from harmful situations. This might look like walking away from or refusing to be in situations where your boundaries to be crossed, but it can also be a chance to create spaces where your boundaries will be honored.

If you would like to learn more about tobacco reduction and cessation, please contact our team:

Melissa Small – Ypsilanti/Jackson Tobacco Treatment Specialist

(734) 329-9223

Monica Allen – Detroit Tobacco Treatment Specialist

(313) 949-2938

FDA Proposed Menthol Ban

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In April of 2022, the U.S. Food and Drug Administration proposed a ban on the manufacturing and sale of menthol cigarettes and cigars. The FDA hopes this ban will “help prevent children from becoming the next generation of smokers and help adult smokers quit” along with reducing health disparities. Previous legislation has banned flavors, with the exclusion of tobacco and menthol, in cigarettes and e-cigarettes. It is important to note that the ban would target those making and selling menthol cigarettes, but it would not punish those who possess menthol cigarettes. This distinction allows Big Tobacco to experience consequences without penalizing those struggling with addiction.

Menthol may be one of the most popular flavors for tobacco products, but people may not be familiar with what it actually is. A chemical naturally found in peppermint, menthol can be described as minty and cooling. This flavoring may make smoking feel less harsh and seem healthier, but menthol can actually make it easier to start smoking and make it more difficult to quit. Studies have found that those who smoke menthol are less likely to quit when compared to those who smoke non-menthols.

Kool Your Throat

Not only are menthol cigarettes designed to be more addictive, but they have also historically targeted African Americans through their marketing tactics. Mentholated brands, such as KOOL and Newport, have been advertised in Black publications and other media. Big tobacco also has a history of sponsoring Black events and organizations. For example, Philip Morris (owner of Marlboro, Virginia Slims, and other brands) has sponsored the National Association for the Advancement of Colored People, the Urban League, and the United Negro College Fund. There are countless examples of Big Tobacco targeting African Americans and other minorities. Bans and regulations surrounding tobacco may prevent future generations from being impacted by the tobacco industry’s marketing, but decades of targeting have already damaged many individuals and communities.

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By banning menthol, the FDA can work towards making tobacco less appealing and accessible. Not only could it prevent younger generations from using tobacco, but banning menthol could also act as an incentive to help those who currently smoke quit. As tobacco becomes more regulated and restricted, the tobacco industry loses its ability to influence more people to smoke. For more information on the proposed ban, you can check out the FDA’s official Press Announcement.

If you’re interested in learning more about tobacco reduction and cessation, please contact our team:

Monica Allen, Detroit Tobacco Treatment Specialist

(313)-949-2938

Melissa Small, Ypsilanti/Jackson Tobacco Treatment Specialist

(734)-329-9223

Unpacking Tobacco Use in the LGBT+ Community

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The decline of tobacco consumption throughout the previous decades is worth celebrating. Increased tobacco cessation programs, awareness surrounding the health effects of tobacco, and legislation to limit consumption have worked together to create an environment where more people can either quit tobacco or not start smoking at all. However, this decline has not affected all people and communities equally. Rates of tobacco use among the LGBT+ community have remained disproportionately higher than in the general population.

National data from 2016 shows that the rate of tobacco use among lesbian, gay, and bisexual adults is 20.5% compared to 15.3% in heterosexual adults. There are even larger disparities for transgender adults as 32.6% of transgender adults currently use tobacco compared to 23.6% of cisgender adults. For transgender youth, the rate of smoking cigarettes is nearly 4x compared to cisgender youth. These disproportionately high rates remain consistent among all tobacco products, and more information on how tobacco use compares within the LGBT+ community can be found here.

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Big Tobacco and the LGBT+ Community

When we discuss differing rates of tobacco use, it is important to examine why these disparities exist. Big tobacco has strategically marketed to the LGBT+ community through LGBT+ publications and events. In particular, R. J. Reynolds (the parent company of Newport, Camel, Pall Mall, and Doral) launched Project SCUM (Subculture Urban Marketing) in the 1990’s. This campaign targeted the LGBT+ and homeless populations in hopes of increasing their tobacco use. R.J. Reynolds is not the only company to market cigarettes as a normal and exciting part of LGBT+ life. Other companies within big tobacco have exploited the community through targeted advertisements, sponsoring pride events, and funding LGBT+ and HIV/AIDS organizations. These marketing tactics may no longer exist today, but their impact on the health of the community remains.

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How Health Inequities Impact Smoking Cessation

Beyond the history of what led more folks within the LGBT+ community to start using tobacco, there are also barriers that make quitting more difficult as well. LGBT+ individuals are more likely to experience discrimination or have negative experiences with healthcare providers. Providers may be ignorant or have preconceived notions regarding LGBT+ health issues, which can lead to inadequate care or a lack of care altogether. One study found that 18% of LGBT+ individuals reported avoiding seeking out healthcare due to fears of discrimination. When discrimination around one’s identity is combined with the stigma surrounding tobacco use, it can be challenging to find a provider who is empathetic and committed to addressing everyone’s unique needs.

LGBT+ folks are also more likely to experience financial barriers when seeking out healthcare. The Affordable Care Act and legalization of same-sex marriage have helped to provide health insurance to the LGBT+ community, but healthcare still remains unaffordable for many. Though data on LGBT+ health is limited, it is suggested that LGB adults are more likely to avoid necessary care due to cost. Transgender adults experience the same inequity when it comes to the cost of care, and they are also less likely to have insurance compared to cisgender adults. These inequities can make it more difficult for LGBT+ folks to receive nicotine replacement therapy, counseling, and other cessation support.

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Tobacco Reduction and Cessation Resources

Learning about health disparities can be discouraging, but more people are taking the time to educate themselves on these inequities and work to change them in their personal and professional life. Southeast Michigan has various organizations that provide physical and behavioral healthcare to the LGBT+ community.

  • Here at UHHB we provide inclusive care and resources to people living with HIV in the Detroit, Ypsilanti, and Jackson areas. This includes our tobacco reduction program that offers counseling, support groups, and other resources to individuals looking to reduce their tobacco use.
  • Ruth Ellis Center in Detroit has a variety of services for LGBT+ youth and young adults, including a Health and Wellness Center with behavioral health services.
  • The Corner Health Center in Ypsilanti offers physical and behavioral health services to LGBT+ youth, including support with tobacco reduction.
  • Ozone House provides shelter and support for at-risk youth. Some of their programs include LGBT+ support groups, counseling, and substance use support.
  • LGBT Detroit supports the Detroit LGBT+ community through advocacy and education. They offer various programs to provide a safe space and increase the wellbeing of Detroit’s community.