Nancy J is a AOD counselor. She has helped many people quit smoking and was a part of a smoking treatment program, Quit Tobacco Now. Today I am including some of what she gave to people in the program who were trying to quit. Because people in the Quit Tobacco Now program found her suggestions so helpful I wanted to share them with you.
1. Breathe!
Stress can inhibit our breathing creating the tendency for us to breathe shallowly from our chest. To counteract this tendency, when you notice you are stressed tune in quickly. Notice where you are feeling the stress physically, then, take a deep cleansing breath in and release it. Do it again-imagining you are releasing the tension with the out breath.
2. Notice Your Thoughts
Stress often occurs because we are reacting automatically (and often irrationally) to a situation. To counteract this tendency, do a quick ABC assessment. What's the A or activating event here? An example of an activating event is coming home after a long day at work only to find the house a complete disaster. What is your B or belief and self-talk about that event? In this case, it may be "I have to do everything around here! No one else does anything. I feel like the maid. No one respects me." A secondary belief may be "My house must not be a mess." What's the C or consequence? The consequence in this case can be feeling stress in the form of anger, muscle tension, fatigue, etc. The next step is to determine which of these items you can control. In some cases you can control all and in some only one. Taking the sort time it requires to do this check in and realizing that you always have some control in a situation, even if it is only over your own beliefs, can make all the difference.
3. Laugh
When Things become tense, laugh...for no reason if necessary. Laughter, even the anticipation of laughter shifts our internal chemistry measurably, reducing stress hormones and increasing the number of natural virus killer cells raising our immunity. Laughter also releases endorphins which lessen our perception of distress and are powerful mood lifters. Be not afraid of looking like a fool. The end result is what you are after. Engage others-laughing is infectious-most cannot help but join in!
4. Do Something Different
Change what you are doing if even in some minute manner. The stress that you are experiencing right now i soften the result of patterned behavior. Break the pattern. Insanity is doing the same thing over and over again while expecting different results. Change it Up!
Friday, June 26, 2009
Monday, June 22, 2009
Relax, It's Easy
Is relaxing easy for you? If you are one of the people that turn to cigarettes when feeling stressed out then these techniques are an alternative that can really help!
Controlled Breathing Exercise
1. Sit upright in a comfortable position
2. Close your eyes and concentrate on yourself
3. Pay attention to your breathing, inhale slowly through your nose, taking several seconds.
4. Exhale through the mouth making the exhalation phase last twice as long as it did to breath in.
5. Continue this mindful breathing for 3 to 5 minutes.
Do this several times a day until you can do it quite easily. This is a helpful tool to utilize when coping through a craving. If you have practiced this it becomes easy to do anywhere you are or at any stressful time.
Progressive Muscle Relaxation
This technique tenses muscles as you inhale and then as you exhale you slowiy relax the muscles. A good beginning is in the face muscles. Scrunch them up as you inhale. As you exhale release and relax all of your face muscles. Visulize the tension leaving your body through your fingertips. From the face go to the muscles in your neck, shoulders, arms, hands, and then tummy, butt, legs and feet. As you breath in feel the tension and when you slowly breath out think about the stress, the knotted up feeling leaving you through your feet or fingertips.
Guided Imagery
Imagine yourself in a place that is happy, calm, and relaxed. For me it is the beach. I feel the warmth of the sun on my body, The ocean scented breeze ruffling my hair, and the warm sand supporting me. I hear the waves as they come in and recede. When I go to this place, where I never feel stress, it is a mini vacation. Perhaps for you it would be a mountain meadow or the top of Rib Mountain. Wherever you have found peace and contentment is a place to go to in your mind. Build your special place using all of the senses. What does it look, sound, and feel like.
These are tools to handle the stress in your lives. With practice they will become second nature and you will be able to relax and enjoy your smoke free life. These efforts will allow you to access the strength that lies within each of you to quit tobacco.
Controlled Breathing Exercise
1. Sit upright in a comfortable position
2. Close your eyes and concentrate on yourself
3. Pay attention to your breathing, inhale slowly through your nose, taking several seconds.
4. Exhale through the mouth making the exhalation phase last twice as long as it did to breath in.
5. Continue this mindful breathing for 3 to 5 minutes.
Do this several times a day until you can do it quite easily. This is a helpful tool to utilize when coping through a craving. If you have practiced this it becomes easy to do anywhere you are or at any stressful time.
Progressive Muscle Relaxation
This technique tenses muscles as you inhale and then as you exhale you slowiy relax the muscles. A good beginning is in the face muscles. Scrunch them up as you inhale. As you exhale release and relax all of your face muscles. Visulize the tension leaving your body through your fingertips. From the face go to the muscles in your neck, shoulders, arms, hands, and then tummy, butt, legs and feet. As you breath in feel the tension and when you slowly breath out think about the stress, the knotted up feeling leaving you through your feet or fingertips.
Guided Imagery
Imagine yourself in a place that is happy, calm, and relaxed. For me it is the beach. I feel the warmth of the sun on my body, The ocean scented breeze ruffling my hair, and the warm sand supporting me. I hear the waves as they come in and recede. When I go to this place, where I never feel stress, it is a mini vacation. Perhaps for you it would be a mountain meadow or the top of Rib Mountain. Wherever you have found peace and contentment is a place to go to in your mind. Build your special place using all of the senses. What does it look, sound, and feel like.
These are tools to handle the stress in your lives. With practice they will become second nature and you will be able to relax and enjoy your smoke free life. These efforts will allow you to access the strength that lies within each of you to quit tobacco.
Saturday, June 13, 2009
Quitline 800-/QUIT-NOW
The Quit LIne is a free service to help you quit. All you have to do is call 800-Quit-Now which is 800-784-8669. It is opened from 7am to 11pm daily or you can leave a message for a call back. The counselors are trained educated people, who are there to help you quit. It is a safe environment and they work with you in a very personal way to become tobacco free. . They totally understand how to best help women like you! They also send free medication to those that can use them. They will call you at pre arranged times at regular intervals so that you get regular help. The quit line is also available when you are having a tough time getting through a craving or you are trying to follow through on getting past a trigger. You can also call and connect with a Web Coach. This allows Quit Line Callers to interact with peers, and coaches. You call, your coach offers tips and helps create a plan and then emails a web pass code to the caller.
Free Web Features:
*Discussion forums
*Plans to quit and stay tobacco-free
*Interactive exercises
*Progress tracker
*Periodic e-mails with tips
*Savings calculator
INFORMATION ON:
*The health benefits of quitting
*Nicotine addiction and craving
*Strategies for coping with stress
*Tips for managing weight
The site is completely secure and password protected. It's all integrated with your telephone support. You choose whether to participate and for how long.
One of the great things is that they have specially trained counselors for pregnant and new moms who want to quit! These coaches will help each woman create a quit plan that's right for her and her baby. This includes how to deal with stress. They won't judge and they are very supportive. They can share the benefits of quitting and will talk about staying smoke-free after giving birth. They can discuss medicine with you, although it won't be sent to pregnant callers unless requested by her doctor. The coaches understand the role of friends, family or a partner in the quit attempt. The ongoing support continues to after the birth too. They will refer moms to local programs including First Breath which offers free diapers and other treats. Call them it is Free, confidential and they can HELP.
You can also find the Quit Line on Facebook. Look for it.
If you are reading this and don't live in Wisconsin then call them and they will refer you to a quit line for your state.
Another way to access the Quit line is through ctri.wisc.edu/quitline.
It is a site that has many helpful resources. There are fact sheets on medications, and one developed for Pregnant moms and New Moms.
I know that you have the strength to quit! There are a lot of us out there who want to be there as support and provide helpful information too, whether it is the Quit for Baby blog, or the Quit Line at 1-800-784-8669.
Free Web Features:
*Discussion forums
*Plans to quit and stay tobacco-free
*Interactive exercises
*Progress tracker
*Periodic e-mails with tips
*Savings calculator
INFORMATION ON:
*The health benefits of quitting
*Nicotine addiction and craving
*Strategies for coping with stress
*Tips for managing weight
The site is completely secure and password protected. It's all integrated with your telephone support. You choose whether to participate and for how long.
One of the great things is that they have specially trained counselors for pregnant and new moms who want to quit! These coaches will help each woman create a quit plan that's right for her and her baby. This includes how to deal with stress. They won't judge and they are very supportive. They can share the benefits of quitting and will talk about staying smoke-free after giving birth. They can discuss medicine with you, although it won't be sent to pregnant callers unless requested by her doctor. The coaches understand the role of friends, family or a partner in the quit attempt. The ongoing support continues to after the birth too. They will refer moms to local programs including First Breath which offers free diapers and other treats. Call them it is Free, confidential and they can HELP.
You can also find the Quit Line on Facebook. Look for it.
If you are reading this and don't live in Wisconsin then call them and they will refer you to a quit line for your state.
Another way to access the Quit line is through ctri.wisc.edu/quitline.
It is a site that has many helpful resources. There are fact sheets on medications, and one developed for Pregnant moms and New Moms.
I know that you have the strength to quit! There are a lot of us out there who want to be there as support and provide helpful information too, whether it is the Quit for Baby blog, or the Quit Line at 1-800-784-8669.
Wednesday, June 3, 2009
Medications to help quit
Medications help people quit. The first thing to remember is if you are pregnant or nursing you must talk to your doctor before taking any medications. Many of these medications are not approved for use if you are pregnant or nursing so it is very important to speak to your health care provider before using any of them!That said not all that read this will be pregnant or nursing so hopefully you will find this information helpful.
Bupropion 150:This is a prescription only medication and goes by the names Zyban, Wellbutrin SR, and Generic SR.
Dosage: Days 1-3: 150 mg each morning
Day 4 -end: 150 mg twice daily
Use: Start 1-2 weeks before your quit date; use from 2-6 months
Side Effects: Insomnia
Dry Mouth
Cautions: Not for use if currently use a monamine oxidase (MAO) inhibitor
Use bupropion in any other form, (Zyban or Wellbutrin)
Have a history of seizures
Have a history of eating disorders
Nicotine Gum: (2 mg or 4 mg) This is obtained over the counter and is called Nicorette or a Generic brand
Dosage: 1 piece every 1 to 2 hours
2 mg: If smoking 24 cigarettes or less per day
4 mg: If smoking 25 + cigarettes or chewing tobacco
Use: Up to 12 weeks or as needed
Side Effects: Mouth soreness
Stomach ache
Cautions: Cautions with dentures
Don't drink acidic beverages like soda, OJ, or coffee during use
Nicotine Inhaler: which requires a prescription
Dosage: 6-16 cartridges/day, Inhale 80 times per cartridge
Use: Up to 6 months tapering off at end
Side Effects: Local irritation of mouth and throat
Cautions: May irritate mouth/throat at first (but improves with use)
Don't drink acidic beverages during use
Nicotine Lozenge: (2mg or 4 mg) Over the counter, Commit or Generic (Nicabate)
Dosage: 2 mg: if you smoke after first 30 minutes you're awake, 4mg: if smoking withing 30 of waking up
Wks 1-6: every 1-2 hours
Wks 7-9: 1 every 2-4 hrs
Wks 10-12: 1 every 4-8 hours
Use: Up to 12 weeks
Side Effects: hiccups
cough
heartburn
Cautions: Do not eat or drink 15 minutes before, during, or after use
One lozenge at a time
Limit 20 in 24 hours, Prescription Only: Nicotrol NS
Dosage: 1 "dose" =1 squirt per nostril
1-2 doses per hour
8-40 doses per day
Do NOT inhale
Use: 3-6 months; taper at end
Side Effects: Nasal Irritation
Cautions: Not for people with asthma
May irritate nose (improves over time)
May cause dependence
Nicotine Patch: The patch can be gotten over the counter and goes by Nicoderm CQ, Nicotrol, Generic or prescription through Badger care Legend
Dosage: One patch per day
If more than 10 cigerettes per day: 21 mg for 4 wks, then 14 mg for 2 wks,
If less than 10 cigarettes per day: 14 mg for 4 wks, 7 mg for 4 wks
Use: 6-8 wks
Side Effects: Local skin reaction
Insomnia and or nightmares
Cautions: Do not use if you have severe eczema or psoriasis
Varenicline:Prescription only: Chantix
Dosage: Days 1-3: 0.5 mg every morning
Days 4-7: 0.5 mg twice daily
Days 8-end 1 mg twice daily
Use: Start 1 wk before quit date; use 3-6 months
Side Effects: Nausea
Insomnia/nightmares
Abnormal dreams
Headaches
Cautions: Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing
dialysis. You should use caution if you have mental health concerns.
Again these medications are for use only if you are not pregnant or nursing. This information is available through the
UW-CTRI web site.
Bupropion 150:This is a prescription only medication and goes by the names Zyban, Wellbutrin SR, and Generic SR.
Dosage: Days 1-3: 150 mg each morning
Day 4 -end: 150 mg twice daily
Use: Start 1-2 weeks before your quit date; use from 2-6 months
Side Effects: Insomnia
Dry Mouth
Cautions: Not for use if currently use a monamine oxidase (MAO) inhibitor
Use bupropion in any other form, (Zyban or Wellbutrin)
Have a history of seizures
Have a history of eating disorders
Nicotine Gum: (2 mg or 4 mg) This is obtained over the counter and is called Nicorette or a Generic brand
Dosage: 1 piece every 1 to 2 hours
2 mg: If smoking 24 cigarettes or less per day
4 mg: If smoking 25 + cigarettes or chewing tobacco
Use: Up to 12 weeks or as needed
Side Effects: Mouth soreness
Stomach ache
Cautions: Cautions with dentures
Don't drink acidic beverages like soda, OJ, or coffee during use
Nicotine Inhaler: which requires a prescription
Dosage: 6-16 cartridges/day, Inhale 80 times per cartridge
Use: Up to 6 months tapering off at end
Side Effects: Local irritation of mouth and throat
Cautions: May irritate mouth/throat at first (but improves with use)
Don't drink acidic beverages during use
Nicotine Lozenge: (2mg or 4 mg) Over the counter, Commit or Generic (Nicabate)
Dosage: 2 mg: if you smoke after first 30 minutes you're awake, 4mg: if smoking withing 30 of waking up
Wks 1-6: every 1-2 hours
Wks 7-9: 1 every 2-4 hrs
Wks 10-12: 1 every 4-8 hours
Use: Up to 12 weeks
Side Effects: hiccups
cough
heartburn
Cautions: Do not eat or drink 15 minutes before, during, or after use
One lozenge at a time
Limit 20 in 24 hours, Prescription Only: Nicotrol NS
Dosage: 1 "dose" =1 squirt per nostril
1-2 doses per hour
8-40 doses per day
Do NOT inhale
Use: 3-6 months; taper at end
Side Effects: Nasal Irritation
Cautions: Not for people with asthma
May irritate nose (improves over time)
May cause dependence
Nicotine Patch: The patch can be gotten over the counter and goes by Nicoderm CQ, Nicotrol, Generic or prescription through Badger care Legend
Dosage: One patch per day
If more than 10 cigerettes per day: 21 mg for 4 wks, then 14 mg for 2 wks,
If less than 10 cigarettes per day: 14 mg for 4 wks, 7 mg for 4 wks
Use: 6-8 wks
Side Effects: Local skin reaction
Insomnia and or nightmares
Cautions: Do not use if you have severe eczema or psoriasis
Varenicline:Prescription only: Chantix
Dosage: Days 1-3: 0.5 mg every morning
Days 4-7: 0.5 mg twice daily
Days 8-end 1 mg twice daily
Use: Start 1 wk before quit date; use 3-6 months
Side Effects: Nausea
Insomnia/nightmares
Abnormal dreams
Headaches
Cautions: Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing
dialysis. You should use caution if you have mental health concerns.
Again these medications are for use only if you are not pregnant or nursing. This information is available through the
UW-CTRI web site.
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