Planning to Quit in the New Year
Many people are taking the opportunity that a new year brings of changing something in their lives, they are even now considering New Year Resolutions. Are you contemplating what you resolve to change in the new year to improve your life, and your families' life. Are you thinking of quitting smoking as your new year resolution? If so now is the time to plan, people that make a plan to quit are more successful than people that just decide to quit without thinking about what will help them be successful. There isn't a better time to quit than 2010!
The first thing to think about is medications. If you aren't pregnant or nursing there are medications that are FDA approved that can be very helpful. Now is the time to call or make an appointment to see your health provider and visit with them about which medications will work best for you.
Questions to Think About
These are some questions to ponder as you prepare to quit in the new year.
1. Why do you want to quit?
2. When you tried to quit in the past, what helped and what didn't?
3. What will be the most difficult situations for you after you quit? How will you plan to handle them?
4. Who can help you through the tough times? Your family? Friends? Health care provider?
5. What pleasures do you get from smoking? What ways can you still get pleasure if you quit?
Every day until New Years I will blog about things that will help you be successful. Return to the blog each day and be ready to think through some of the reasons you smoke and how to be successful when you quit. I am looking forward to each day.
Wednesday, December 22, 2010
Thursday, December 16, 2010
The Great American SMOKE OUT
Every year The Cancer Society sponsors The Great American Smoke Out. It is a fun event that brings to the mind of every smoker if it isn't a good time to quit. It is also a challenge to smokers that asks them to quit for one day. I would like to use this event to make a personal challenge to use this day to Practice Quitting. This is an ideal time when you are thinking of your smoking because of this event to just try it.
What are the merits of quitting for only one day you might ask yourself. Well I believe that a practice day can teach you alot and will help your eventual quit effort by bringing to that effort some knowledge about "smoking and you" that will give you an edge that you would not have had without it.
You can learn alot about your triggers, and about cravings on this practice day. You have a practice day so since you have a desire to make your eventual quitting effective 100% then how best to learn. I suggest a diary. This might come in the form of a small index card that has the following headings. TRIGGER TIME EMOTION IMPORTANCE WHAT DID YOU DO?
The Trigger might be a harsh word spoken to you, or phone call, coffee, alcohol, or anything that made you think of smoking. Many times there are places or situations that can trigger a craving or a need to smoke.
The time element of this small diary can tell you if there are times during the day that you usually smoke. Perhaps you subconsiously know what these are but the diary will clarify the times during the day your body physically expects you to smoke.
The Emotion will bring to your attention what emotions seem to suggest to your mind that a cigarette would "feel good" or make the situations less stressful. Many times people believe that smoking calms them. In hind sight after quitting they examine this belief and think that in todays world smoking causes more stress more than it calms it.
How Important a cigarette varies. Are you smoking because you ran into a friend that you usually smoke with so you are sharing the time together smoking or are the kids really getting to you and you are using a cigarette break to get a way from them for a bit? Just have a 1 to 10 series to show how important the cigarette is to you with 1 being didn't really need to smoke to 10 being I NEED A SMOKE.
With your practice day you can look at strategies that you used to not smoke. Is it concentrating on your breath, taking a mini vacation to in your mind Hawaii or taking a break from what you are doing to a more active activity. These can get you thinking of strategies and allow you to try them out to see how effective they were for you.
The next suggestion is for you to remember on your practice day that cravings only last a few minutes. You can make it through 2 - 5 minutes can't you. This practice reminds you that you are a strong woman, you have overcome many hard times and you can get through the next few minutes of a craving too. It is a powerful tool to remind yourself that You Can Overcome.
So on this Great American Smoke Out have a practice day of Quitting and learn about when you might find it a difficult time, what your triggers are, and what works to get through those cravings. Remember to be kind to yourself during this day. It might not be an easy day but you are learning a lot about yourself and with Practice comes Perfection.
What are the merits of quitting for only one day you might ask yourself. Well I believe that a practice day can teach you alot and will help your eventual quit effort by bringing to that effort some knowledge about "smoking and you" that will give you an edge that you would not have had without it.
You can learn alot about your triggers, and about cravings on this practice day. You have a practice day so since you have a desire to make your eventual quitting effective 100% then how best to learn. I suggest a diary. This might come in the form of a small index card that has the following headings. TRIGGER TIME EMOTION IMPORTANCE WHAT DID YOU DO?
The Trigger might be a harsh word spoken to you, or phone call, coffee, alcohol, or anything that made you think of smoking. Many times there are places or situations that can trigger a craving or a need to smoke.
The time element of this small diary can tell you if there are times during the day that you usually smoke. Perhaps you subconsiously know what these are but the diary will clarify the times during the day your body physically expects you to smoke.
The Emotion will bring to your attention what emotions seem to suggest to your mind that a cigarette would "feel good" or make the situations less stressful. Many times people believe that smoking calms them. In hind sight after quitting they examine this belief and think that in todays world smoking causes more stress more than it calms it.
How Important a cigarette varies. Are you smoking because you ran into a friend that you usually smoke with so you are sharing the time together smoking or are the kids really getting to you and you are using a cigarette break to get a way from them for a bit? Just have a 1 to 10 series to show how important the cigarette is to you with 1 being didn't really need to smoke to 10 being I NEED A SMOKE.
With your practice day you can look at strategies that you used to not smoke. Is it concentrating on your breath, taking a mini vacation to in your mind Hawaii or taking a break from what you are doing to a more active activity. These can get you thinking of strategies and allow you to try them out to see how effective they were for you.
The next suggestion is for you to remember on your practice day that cravings only last a few minutes. You can make it through 2 - 5 minutes can't you. This practice reminds you that you are a strong woman, you have overcome many hard times and you can get through the next few minutes of a craving too. It is a powerful tool to remind yourself that You Can Overcome.
So on this Great American Smoke Out have a practice day of Quitting and learn about when you might find it a difficult time, what your triggers are, and what works to get through those cravings. Remember to be kind to yourself during this day. It might not be an easy day but you are learning a lot about yourself and with Practice comes Perfection.
Surgeon General -Report:How Tobacco Smoke Causes Disease
The following is a summary provided by the Office of the Surgeon General of their recent report on "How Tobacco Smoke Causes Disease". A copy of the report or this summary may be found on the Office of the Surgeon General website. www.hhs.gov
THERE IS NO SAFE LEVEL OF EXPOSURE TO TOBACCO SMOKE. ANY EXPOSURE TO TOBACCO SMOKE - EVEN AN OCCASIONAL CIGARETTE OR EXPOSURE TO SECONDHAND SMOKE - IS HARMFUL.
* You don't have to ba a heavy smoker or a long-time smoker to get a smoking-related disase or have a heart attack or asthma attack that is triggered by tobacco smoke.
* Low levels of smoke exposure, including exposures to secondhand tobacco smoke, lead to a rapid and sharp increase in dysfunction and inflammation of the lining of the blood vessels, which are implicated in heart attacks and stroke.
* Cigarette smoke contains more than 7,000 chemicals and compounds. Hundreds are toxic and more than 70 cause cancer. Tobacco msoke itself is a know human circinogen.
* Chemicals in tobacco smoke interfere with the functioning of fallopian tubes, increasing risk for adverse preganancy outcomes such as ectopic pregnancy, miscarriage, and low birth weight. They also damage the DNA in sperm which might reduce fertility and harm fetal develpment.
DAMAGE FROM TOBACCO SMOKE IS IMMEDIATE.
* The chemicals in tobacco smoke reach your lungs quickly every time you inhale. Your blood then carries the toxicants to every organ in your body.
* The chemicals and toxicants in tobacco smoke damage DNA, which can lead to cancer. Nearly one-third of all cancer deaths every year are directly linkd to smoking. Smoking causes about 85% of lung cancers in the US.
* Exposure to tobacco smoke quickly damages blood vessels throughout the body and makes blood more likely to clot. This damage can cause heart attacks, strokes, and even sudden death.
*The chemicals in tobacco smoke inflame the dlicate lining of the lungs and can cause permanent damage that reduces the ability of the lungs to exchange air efficiently and leads to chronic obstructive pulmonary disease (COPD) which includes emphysema and chronic bronchitis.
SMOKING LONGER MEANS MORE DAMAGE.
*Both the risk and the severity of many diseases caused by smoking are directly related to how long the smoker has smoked and the number of cigarettes smoked per day.
* Chemicals in tobacco smoke cause inflammation and cell damage, and can weaken the immune system. The body makes white blood cells to respond to injuries, infections, and cancers. White blood cell counts stay high while smoking which can lead to disease in almost any part of the body.
* Smoking can cause cancer and weaken your bodys ability to fight cancer. With any cancer - even those not related to tobacco use - smoking can decrease the benefits of chemotherapy and other cancer treatments. Exposure to tobacco smoke can help tumors grow.
* The chemicals in tobacco smoke complicate the regulation of blood sugar levels, exacerbating the health issues resulting from diabetes. Smokers with diabetes have a higher risk of heart and kidney disease, amputation, eye disease causing blindness, nerve damage and poor circulation.
CIGARETTES ARE DESIGNED FOR ADDICTION
*The design and contents of toacco products make them more attrative and addictive than ever before. Cigarettes today deliver nicotine more quickly from the lungs to the heart and brain.
* While nicotine is the key chemical compound that causes and sustains the powerful addicting effect of cigarettes, other ingredients and design features make them even more attractive and more addictive.
*The powerful addicting elements of toacco products affect multiple types of nicotine receptors in the brain.
*Evidence suggest that psychosocial, biologic, and genetic factors may also play a role in nicotine addiction.
*Adolescents' bodies are more sensitive to nicotine, and adolescents are more easily addicted than adults. This helps exxplain why about 1,000 teenagers become daily smokers every day.
THERE IS NO SAFE CIGARETTE.
*The evidence indicates that changing cigarette designsover the last five decades, including filtered, low-tar and "light" variations, have NOT reduced overall disease risk among smokers and may have hindered prevention and cessation efforts.
*The overall health of the public could be harmed of the introduction of novel tobacco products encourages tobacco use among people who would otherwise be unlikely to use tobacco product or delays cessation among persons who would otherwise quit using tobacco altogether.
THE ONLY PROVEN STRATEGY FOR REDUCING THE RISK OF TOBACCO-RELATED DISEASE AND DEATH IS TO NEVER SMOKE, AND IF YOU DO SMOKE TO QUIT.
*Quitting at any age and at any time is beneficial. It's never too late to quit, but the sooner the better.
*Quitting gives your body a chance to heal the damage caused by smoking.
*When smokers quit, the risk for a heart attack drops sharply after just 1 year/ stroke risk can fall to about the same as a nonsmoker's after 2-5 year; risks for cancer of the mouth, throat, esophagus, and bladder are cut in half after 5 years and the risk for dying of lung cancer drops by half after 10 years.
* Smokers often make several attempts before they are able to quit, but new strategies for cessation, including nicotine replacement and non-nicotine medications, can make it easier.
* Talk to your doctor or call the Quit line and get started on a quit plan today.
THERE IS NO SAFE LEVEL OF EXPOSURE TO TOBACCO SMOKE. ANY EXPOSURE TO TOBACCO SMOKE - EVEN AN OCCASIONAL CIGARETTE OR EXPOSURE TO SECONDHAND SMOKE - IS HARMFUL.
* You don't have to ba a heavy smoker or a long-time smoker to get a smoking-related disase or have a heart attack or asthma attack that is triggered by tobacco smoke.
* Low levels of smoke exposure, including exposures to secondhand tobacco smoke, lead to a rapid and sharp increase in dysfunction and inflammation of the lining of the blood vessels, which are implicated in heart attacks and stroke.
* Cigarette smoke contains more than 7,000 chemicals and compounds. Hundreds are toxic and more than 70 cause cancer. Tobacco msoke itself is a know human circinogen.
* Chemicals in tobacco smoke interfere with the functioning of fallopian tubes, increasing risk for adverse preganancy outcomes such as ectopic pregnancy, miscarriage, and low birth weight. They also damage the DNA in sperm which might reduce fertility and harm fetal develpment.
DAMAGE FROM TOBACCO SMOKE IS IMMEDIATE.
* The chemicals in tobacco smoke reach your lungs quickly every time you inhale. Your blood then carries the toxicants to every organ in your body.
* The chemicals and toxicants in tobacco smoke damage DNA, which can lead to cancer. Nearly one-third of all cancer deaths every year are directly linkd to smoking. Smoking causes about 85% of lung cancers in the US.
* Exposure to tobacco smoke quickly damages blood vessels throughout the body and makes blood more likely to clot. This damage can cause heart attacks, strokes, and even sudden death.
*The chemicals in tobacco smoke inflame the dlicate lining of the lungs and can cause permanent damage that reduces the ability of the lungs to exchange air efficiently and leads to chronic obstructive pulmonary disease (COPD) which includes emphysema and chronic bronchitis.
SMOKING LONGER MEANS MORE DAMAGE.
*Both the risk and the severity of many diseases caused by smoking are directly related to how long the smoker has smoked and the number of cigarettes smoked per day.
* Chemicals in tobacco smoke cause inflammation and cell damage, and can weaken the immune system. The body makes white blood cells to respond to injuries, infections, and cancers. White blood cell counts stay high while smoking which can lead to disease in almost any part of the body.
* Smoking can cause cancer and weaken your bodys ability to fight cancer. With any cancer - even those not related to tobacco use - smoking can decrease the benefits of chemotherapy and other cancer treatments. Exposure to tobacco smoke can help tumors grow.
* The chemicals in tobacco smoke complicate the regulation of blood sugar levels, exacerbating the health issues resulting from diabetes. Smokers with diabetes have a higher risk of heart and kidney disease, amputation, eye disease causing blindness, nerve damage and poor circulation.
CIGARETTES ARE DESIGNED FOR ADDICTION
*The design and contents of toacco products make them more attrative and addictive than ever before. Cigarettes today deliver nicotine more quickly from the lungs to the heart and brain.
* While nicotine is the key chemical compound that causes and sustains the powerful addicting effect of cigarettes, other ingredients and design features make them even more attractive and more addictive.
*The powerful addicting elements of toacco products affect multiple types of nicotine receptors in the brain.
*Evidence suggest that psychosocial, biologic, and genetic factors may also play a role in nicotine addiction.
*Adolescents' bodies are more sensitive to nicotine, and adolescents are more easily addicted than adults. This helps exxplain why about 1,000 teenagers become daily smokers every day.
THERE IS NO SAFE CIGARETTE.
*The evidence indicates that changing cigarette designsover the last five decades, including filtered, low-tar and "light" variations, have NOT reduced overall disease risk among smokers and may have hindered prevention and cessation efforts.
*The overall health of the public could be harmed of the introduction of novel tobacco products encourages tobacco use among people who would otherwise be unlikely to use tobacco product or delays cessation among persons who would otherwise quit using tobacco altogether.
THE ONLY PROVEN STRATEGY FOR REDUCING THE RISK OF TOBACCO-RELATED DISEASE AND DEATH IS TO NEVER SMOKE, AND IF YOU DO SMOKE TO QUIT.
*Quitting at any age and at any time is beneficial. It's never too late to quit, but the sooner the better.
*Quitting gives your body a chance to heal the damage caused by smoking.
*When smokers quit, the risk for a heart attack drops sharply after just 1 year/ stroke risk can fall to about the same as a nonsmoker's after 2-5 year; risks for cancer of the mouth, throat, esophagus, and bladder are cut in half after 5 years and the risk for dying of lung cancer drops by half after 10 years.
* Smokers often make several attempts before they are able to quit, but new strategies for cessation, including nicotine replacement and non-nicotine medications, can make it easier.
* Talk to your doctor or call the Quit line and get started on a quit plan today.
Holiday Stress Busters
Holiday Stress Busters
Well the holiday season is going full strength. There are some wonderful reasons to love this time of year, with children being at the top of my reasons to enjoy Christmas time. It is such a busy time of year, with lots of stress built into that we sometimes get overwhelmed by it all. Beware of the stress sometimes bringing a person back to tobacco as a stress reliever. Remember that it is a temporary solution that will bring long term stress of quitting again. If because of the many things to do, the stress will sometimes take you to a cigarette. Know that relapse is not unusual, the difference can be in your reaction to the relapse. The important thing is to not continue to turn to a cigarette during times of stress but to remember breathing, exercise or any of the many things that you have used to handle cravings and stress. Let this be an opportunity to go back to better ways to handle stress than a cigarette, to return to the other ways to handle cravings. I would like to remind you that it is ok to take a short break from children. By this I mean when you used to give yourself a cigarette break when the children would bicker, whine or be difficult in any way I would encourage you to take a break with a book, or to do some breathing exercises, whatever would work the best for you and your situation. I would suggest that you take this break in a different place than you use to take your cigarette breaks. Your brain associates places with where you use to smoke and if you take breaks in those smoking places people often find that they will have stronger cravings in those spots or times. Choose a new place of momma breaks and try some deep breaths maybe using 4-4-4-4 breaths. If you have forgotten what that is look at the archives and review them. Take a deep breath and chill.
Well the holiday season is going full strength. There are some wonderful reasons to love this time of year, with children being at the top of my reasons to enjoy Christmas time. It is such a busy time of year, with lots of stress built into that we sometimes get overwhelmed by it all. Beware of the stress sometimes bringing a person back to tobacco as a stress reliever. Remember that it is a temporary solution that will bring long term stress of quitting again. If because of the many things to do, the stress will sometimes take you to a cigarette. Know that relapse is not unusual, the difference can be in your reaction to the relapse. The important thing is to not continue to turn to a cigarette during times of stress but to remember breathing, exercise or any of the many things that you have used to handle cravings and stress. Let this be an opportunity to go back to better ways to handle stress than a cigarette, to return to the other ways to handle cravings. I would like to remind you that it is ok to take a short break from children. By this I mean when you used to give yourself a cigarette break when the children would bicker, whine or be difficult in any way I would encourage you to take a break with a book, or to do some breathing exercises, whatever would work the best for you and your situation. I would suggest that you take this break in a different place than you use to take your cigarette breaks. Your brain associates places with where you use to smoke and if you take breaks in those smoking places people often find that they will have stronger cravings in those spots or times. Choose a new place of momma breaks and try some deep breaths maybe using 4-4-4-4 breaths. If you have forgotten what that is look at the archives and review them. Take a deep breath and chill.
Thursday, October 21, 2010
FDA Warns that e-cigarettes pose "acute health risks"
I guess the old adage if it sounds too good to be true it probably is - is true again. E-cigs seemed to be a perfect answer for some smokers who like to smoke but don't like some of the health risks or the coughing that smoking causes, but unfortunately e-cigarette's also have health risks. Unfortunately we only know in a general way what these risks are because they haven't been studied in controlled situations. They haven't been studied in controlled situations because all kinds of people are making e-cigarettes and there are all kinds of uncontrolled ways that they are making them. Do they have the same amount of nicotine that most regular cigarettes do? Is each puff delivered have the same amount of nicotine in them. Remember that nicotine is toxic and if you don't know how much is in each e-cigarette then you are really playing with fire!
Well besides not know how much nicotine you are getting in each of those puffs, what else is in them. Again what little bit of information that has been gathered about the e-cigs is that there are alot of additives that are in the e-cigarettes than just the nicotine. Color, smell, flavor, what are all of those additives doing to you.
For years in the 50's and 60's people said that smoking was safe. There are even old advertisments that can be seen having Doctors suggesting that smoking a certain brand is the best. So what can we learn from this. Right now we don't know what is in e-cigarettes except that they have some amount of nicotine in them. We also don't know how much nicotine is in them, what the dose is for each puff and what the other additives are that are included in them. There have been no studies that look into the short and long term affects of these additives. My hope is that the FDA will require these products to undergo the same scruteny that is required on all drugs that are legally sold in the United States. I hope you will go to the Surgeon Generals new report on smoking. They have some information on the affects of nicotine that are alarming. Make sure you know what nicotine does before you continue to use tobacco products, or nicotine products.
Until e-cigarettes are studied, and you know what is in them, and what happens to the body when these substances are inhaled then please don't go from regular cigarettes to these products. Make informed decisions and until you can be informed don't buy and "smoke" e-cigarettes.
Well besides not know how much nicotine you are getting in each of those puffs, what else is in them. Again what little bit of information that has been gathered about the e-cigs is that there are alot of additives that are in the e-cigarettes than just the nicotine. Color, smell, flavor, what are all of those additives doing to you.
For years in the 50's and 60's people said that smoking was safe. There are even old advertisments that can be seen having Doctors suggesting that smoking a certain brand is the best. So what can we learn from this. Right now we don't know what is in e-cigarettes except that they have some amount of nicotine in them. We also don't know how much nicotine is in them, what the dose is for each puff and what the other additives are that are included in them. There have been no studies that look into the short and long term affects of these additives. My hope is that the FDA will require these products to undergo the same scruteny that is required on all drugs that are legally sold in the United States. I hope you will go to the Surgeon Generals new report on smoking. They have some information on the affects of nicotine that are alarming. Make sure you know what nicotine does before you continue to use tobacco products, or nicotine products.
Until e-cigarettes are studied, and you know what is in them, and what happens to the body when these substances are inhaled then please don't go from regular cigarettes to these products. Make informed decisions and until you can be informed don't buy and "smoke" e-cigarettes.
Monday, September 27, 2010
Quitting, on the Homefront
My recent post was on partners quitting together. What happens if you are the only one that is ready to quit or if you are the only one that smokes in your household, what then? You still need the support of your family, and everyone living with you. This can be tricky because often between family and loved ones ISSUES about smoking have occurred, or times when your smoking has been a cause of conflict. It is easy to feel judged by others who don't smoke or smoke themselves but think because you have young children or are pregnant that you should quit. So the question becomes how to get past all of these barriers and begin the efforts of quitting despite the negative opinions of others.
This will take effort, and I will begin by suggesting that you start with laying it out on the table. Tell them of your feelings. This works by using those "I feel" words. It doesn't help if they get on the defensive, you want their support, not their anger, so own your feelings by letting them know how you feel and what you want to accomplish. An example would be, "I feel scared to try to quit because I don't want to disappoint myself or others if I can't quit but I have set a quit date and would like your support. I feel that if I tell you what things will help me and what things don't help, things will go easier for me. I know this won't be easy for either of us but it is important and I need your support and feel I know what things you can do which will really help me during this difficult time." In this example you lay out your feelings and desires, you are up front about the specific things that will help support your efforts and you acknowledge how hard it will be for both of you.
To help them know how to support you, you need to be specific on what support works and what they could do that would feel judgmental from them. This is tricky because to enlist their help you have to make sure they don't feel blamed or defensive. Again try to stick with the "I feel" words, they will cut out some of the negative feelings they might feel about this issue too. I would suggest that you don't get into the things that have happened in the past by just saying I have given this a lot of thought and think that _______ will work best. This is a new day and everyone involved needs to feel this is a fresh start and shouldn't be weighed down by the past.
It is important to relay how important it is that everyone around you should not smoke around you. Ask if they would change their routine so that they smoke away from the home or at least away from you. It is especially important that they don't smoke in the car that you will travel in. This is often a place people associate smoking with and it will trigger a stronger craving if someone has recently smoked there. I would encourage you to figure out times and ways to spend together that don't involve smoking. You both will need to change routines so that you still spend time enjoying each others company, and handling family business without doing it where you used to smoke together. Your special loved one can help by changing a smoking routine to going out on walks with you, or helping you through a craving with a change of activity or an I love you.
I know that you need the support from loved ones especially during the early days of quitting where you are likely to be cranky, difficult and when you might not feel very well. Tell them you expect the early days to be hard and that you hope they can be patient when you are hard to live with. Ask them to give you some slack when you are angry or emotional, that you especially need their love then. Let them know what some of the hard parts of quitting might feel like to you so they can better understand what you are up against.
I hope that you can have these honest conversations with your partner and loved ones and that they will take them in the spirit they are offered. These times require patience and love shown by everyone and support can be shown if they keep what will work best for you at the forefront.
This will take effort, and I will begin by suggesting that you start with laying it out on the table. Tell them of your feelings. This works by using those "I feel" words. It doesn't help if they get on the defensive, you want their support, not their anger, so own your feelings by letting them know how you feel and what you want to accomplish. An example would be, "I feel scared to try to quit because I don't want to disappoint myself or others if I can't quit but I have set a quit date and would like your support. I feel that if I tell you what things will help me and what things don't help, things will go easier for me. I know this won't be easy for either of us but it is important and I need your support and feel I know what things you can do which will really help me during this difficult time." In this example you lay out your feelings and desires, you are up front about the specific things that will help support your efforts and you acknowledge how hard it will be for both of you.
To help them know how to support you, you need to be specific on what support works and what they could do that would feel judgmental from them. This is tricky because to enlist their help you have to make sure they don't feel blamed or defensive. Again try to stick with the "I feel" words, they will cut out some of the negative feelings they might feel about this issue too. I would suggest that you don't get into the things that have happened in the past by just saying I have given this a lot of thought and think that _______ will work best. This is a new day and everyone involved needs to feel this is a fresh start and shouldn't be weighed down by the past.
It is important to relay how important it is that everyone around you should not smoke around you. Ask if they would change their routine so that they smoke away from the home or at least away from you. It is especially important that they don't smoke in the car that you will travel in. This is often a place people associate smoking with and it will trigger a stronger craving if someone has recently smoked there. I would encourage you to figure out times and ways to spend together that don't involve smoking. You both will need to change routines so that you still spend time enjoying each others company, and handling family business without doing it where you used to smoke together. Your special loved one can help by changing a smoking routine to going out on walks with you, or helping you through a craving with a change of activity or an I love you.
I know that you need the support from loved ones especially during the early days of quitting where you are likely to be cranky, difficult and when you might not feel very well. Tell them you expect the early days to be hard and that you hope they can be patient when you are hard to live with. Ask them to give you some slack when you are angry or emotional, that you especially need their love then. Let them know what some of the hard parts of quitting might feel like to you so they can better understand what you are up against.
I hope that you can have these honest conversations with your partner and loved ones and that they will take them in the spirit they are offered. These times require patience and love shown by everyone and support can be shown if they keep what will work best for you at the forefront.
Monday, September 20, 2010
Smoking Together? Is it time to Quit Together
I've observed that when we live with someone, we share moments throughout the day, we share parts of our social routines; and sometimes these moments are more important to our lives than we recognize. Smoking is one of these routines that can be an integral part of our relationship, part of our interactions that can bring us together or sometimes cause great stress to a relationship. Perhaps this shared time might be over coffee and a cigarette in the morning, or getting away from children for a quick smoke, out on the porch. Sometimes couples don't really talk about their cigarettes and whether they want to quit, or not, except in generalities. When a pregnancy happens with all of the expectations and sometimes ambivalence of a baby coming the generalities of whether a person has thoughts of quitting tobacco and the shared time of smoking can bring up strong feelings and frustrations. Sometimes it brings out shared "you should's", expectations of what their partner should do from both sides of the partnership. Have you experienced any of this?
Sometimes the shared experience of smoking, a time which brought you together before the pregnancy, is something that has never been discussed but now becomes important in new ways and a discussion becomes important. Now smoking, because of the importance of quitting for the baby, is an important decision for both parents. How this discussion and the decisions made by both mom and dad occur has a huge impact on the relationship and on how stressful the pregnancy is on the relationship, and on mom.
Whether this discussion and decision becomes something shared by the partnership is vitally important to the relationship and to the baby. Openly talking with each other about conflicting feelings of quitting and empathy for each other are vital to this important discussion. Recognition about the difficulty of quitting and why it is important for everyone that both the man and the woman quit, needs to be communicated and resolved. This discussion might best be handled with a counselor. The quit line has tobacco treatment specialist that are trained in helping pregnant couples quit. A First Breath booklet titled, What you Can Do to Help Your Loved One Quit Smoking" might be a helpful resource. It would be available through your county Health Department in Wisconsin. I would also like to invite anyone who would like to work through these feelings and issues together to contact me. Whatever the time, place or format I would encourage this to be something you as a couple tackle together. I know, that this can be the time which brings you together as a couple, making decisions that will benefit your baby's beginnings and health and your own future and health. Blessings for you both in this effort.
Sometimes the shared experience of smoking, a time which brought you together before the pregnancy, is something that has never been discussed but now becomes important in new ways and a discussion becomes important. Now smoking, because of the importance of quitting for the baby, is an important decision for both parents. How this discussion and the decisions made by both mom and dad occur has a huge impact on the relationship and on how stressful the pregnancy is on the relationship, and on mom.
Whether this discussion and decision becomes something shared by the partnership is vitally important to the relationship and to the baby. Openly talking with each other about conflicting feelings of quitting and empathy for each other are vital to this important discussion. Recognition about the difficulty of quitting and why it is important for everyone that both the man and the woman quit, needs to be communicated and resolved. This discussion might best be handled with a counselor. The quit line has tobacco treatment specialist that are trained in helping pregnant couples quit. A First Breath booklet titled, What you Can Do to Help Your Loved One Quit Smoking" might be a helpful resource. It would be available through your county Health Department in Wisconsin. I would also like to invite anyone who would like to work through these feelings and issues together to contact me. Whatever the time, place or format I would encourage this to be something you as a couple tackle together. I know, that this can be the time which brings you together as a couple, making decisions that will benefit your baby's beginnings and health and your own future and health. Blessings for you both in this effort.
Monday, August 30, 2010
After Quitting Healthy Changes Happen Quickly
Quitting Improves your Appearance: You will have healthier skin, fresher breath and healthier teeth.
You will smell better and your sense of smell improves quickly and will continue to improve the longer it has been since you smoked. Your sense of taste improves too. You will be able to breath easier when you climb stairs, or participate in the activities like bowling, biking or even vacuuming without losing your breath.
Many of the Changes you will notice after Quitting happen quickly.
In 20 minutes, your blood pressure, pulse rate and the temperature of your hands and feet return to normal.
In 8 hours, carbon monoxide and blood oxygen levels return to normal.
In 24 hours, risk of heart attack drops.
In 48 hours, your nerve endings start to re-grow.
In 2 weeks to 3 months, you breathe easier. Circulation improves and lung function improve. This means that daily activities and the sports that you love to participate in will be easier and more enjoyable for you.
In 1 to 9 months, cilia, which clean your lungs, start to regain normal function which will increase the ability to handle mucus, clean the lungs, and reduce infection. You won't cough as much or have as much congestion. You won't be as tired feeling.
In only 1 year, your risk of heart disease is half of what it was when you smoked.
5 years after quitting, your stroke risk is reduced to that of a nonsmoker.
10 years after quitting your lung cancer death rate is about half that of a continuing tobacco user. The risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas also decrease.
15 years after quitting the risk of coronary heart disease falls to that of a nonsmokers.
University of Wisconsin Center for Tobacco Research and Intervention, What Happens When You Quit
This information
You will smell better and your sense of smell improves quickly and will continue to improve the longer it has been since you smoked. Your sense of taste improves too. You will be able to breath easier when you climb stairs, or participate in the activities like bowling, biking or even vacuuming without losing your breath.
Many of the Changes you will notice after Quitting happen quickly.
In 20 minutes, your blood pressure, pulse rate and the temperature of your hands and feet return to normal.
In 8 hours, carbon monoxide and blood oxygen levels return to normal.
In 24 hours, risk of heart attack drops.
In 48 hours, your nerve endings start to re-grow.
In 2 weeks to 3 months, you breathe easier. Circulation improves and lung function improve. This means that daily activities and the sports that you love to participate in will be easier and more enjoyable for you.
In 1 to 9 months, cilia, which clean your lungs, start to regain normal function which will increase the ability to handle mucus, clean the lungs, and reduce infection. You won't cough as much or have as much congestion. You won't be as tired feeling.
In only 1 year, your risk of heart disease is half of what it was when you smoked.
5 years after quitting, your stroke risk is reduced to that of a nonsmoker.
10 years after quitting your lung cancer death rate is about half that of a continuing tobacco user. The risk of cancer of the mouth, throat, esophagus, bladder, kidney and pancreas also decrease.
15 years after quitting the risk of coronary heart disease falls to that of a nonsmokers.
University of Wisconsin Center for Tobacco Research and Intervention, What Happens When You Quit
This information
Monday, August 9, 2010
You're doing the Right thing to Quit!
Quitting is the best gift you can give your child. A study at the Centers for Disease Control and Prevention speaks to the importance of pregnant smokers quitting by documenting what can happen if the mother keeps smoking.
The review of national data found smoking caused up to 8 percent of premature births and up to 19 percent of cases of term low birth weight. They linked smoking with up to 7 percent of deaths related to premature births and up to 34% of SIDS.
Researcher Patricia Dietz is quoted as saying, "Smoking is a very well-established cause of restricting fetal growth during pregnancy and also shortening the length of pregnancy."
The study was published in the American Journal of Preventive Medicine.
The review of national data found smoking caused up to 8 percent of premature births and up to 19 percent of cases of term low birth weight. They linked smoking with up to 7 percent of deaths related to premature births and up to 34% of SIDS.
Researcher Patricia Dietz is quoted as saying, "Smoking is a very well-established cause of restricting fetal growth during pregnancy and also shortening the length of pregnancy."
The study was published in the American Journal of Preventive Medicine.
Wednesday, July 14, 2010
Medications to Help you Quit - Tobacco Treatment Medications , doses, uses, and side effects
Medications to help quit
Bupropion SR 150 - Prescription Only: Zyban, Wellbutrin SR, Generic SR
CAUTIONS: Not for use if you
*Currently use a monoamine oxidase (MAO) inhibitor
*Use bupropion in any other form (Zyban/Wellbutrin)
*Have a history of seizures
*Have a history of eating disorders
SIDE EFFECTS:
* Insomnia
*Dry mouth
DOSAGE:
*Days 1-3:150 mg each morning
*Days 4-end: 150 mg twice daily
USE:
* Start 1-2 weeks before your quit date; use 2 to 6 months
Nicotine Gum (2 mg or 4 mg) -Over the Counter only as Nicorette and Generic
CAUTIONS:
* Don't drink acidic beverages during use!
* Caution with dentures
SIDE EFFECTS:
* Mouth Soreness
* Stomach ache
DOSAGE:
* 1 piece every 1 to 2 hours, as cravings dictate.
* 2 mg: if smoking 24 cigarettes or less per day
* 4 mg: if smoking 25 or more cigarettes a day or use chewing tobacco
USE:
* Use up to 12 weeks or as needed
Nicotine Inhaler, Kind of a misnomer as it is not inhaled but is absorbed through the lining of the mouth. - Available through prescription only
CAUTIONS:
* May irritate mouth/throat at first but improves with use.
* DON'T drink acidic beverages during use. coffee, cola drinks or caffiene drinks
SIDE EFFECTS:
* Local irritation of the mouth and throat
DOSAGE:
* 6-16 Cartridges/day
* Inhale 80 times per cartridge , may save partially-used cartridge for next day
USE: Up to 6 months, taper at the end
Nicotine Lozenge, 2mg or 4 mg -OTC only as Commit, or Generic (Nicabate)
CAUTIONS:
* Do not eat or drink 15 minutes before or during use
* One lozenge at a time , no more than 20 in a 24 hr period.
SIDE EFFECTS:
* Hiccups
* Cough
* Heartburn
DOSAGE:
* 2 mg: if smoking after first 30 minutes you're awake
* 4 mg if smoking within first 30 minutes you're awake
* Weeks 1-6: every 1-2 hours
* Weeks 7-9: 1 every 2-4 hours
* Weeks 10-12: 1 every 4-8 hours
USE: up to 12 weeks
Nicotine Nasal Spray, -Prescription Only as Nicotrol NS
CAUTIONS:
* Not for patients with asthma
* May irritate nose (Improves over time)
* May cause dependence
SIDE EFFECTS:
* Nasal irritations
DOSAGE:
* 1 dose = 1 squirt per nostril
* 8 - 40 doses per day
* Do NOT Inhale
* 3-6 months, taper at the end
Nicotine Patch, Over the counter as Nicoderm CQ, Nicotrol or through Badger Care and some other insurance coverage, Prescription: Generic Legend.
CAUTIONS:
* Do not use if you have severe eczema or psoriasis
SIDE EFFECTS:
* Local skin reaction
* Insomnia and or weird dreams
DOSAGE:
* One patch per day , if have bad dreams take off at night
* If more than 10 cigs/day: 21 mg for 4 wks, then 14 mg for 2 wks, then 7 mg for 2 wks.
* If less than 10 cigs/day: 14 mg for 4 wks, then 7 mg for 4 wks
USE:
* 6-8 weeks
Varenicline - Prescription Only, 1st pick a quit date!
CAUTIONS:
* Not encouraged if you suffer from depression
* Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing dialiysis
SIDE EFFECTS:
* Nausea
* Insomnia
* Abnormal dreams
* Headache
DOSAGE:
*Days 1-3: 0.5 mg every morning
* Days 4-7: 0.5 mg twice daily
* QUIT CIGS, Days 8-end 1 mg twice daily
USE:
* Start 1 week before QUIT date; use 3-6 months.
Read the information, think about what fits your situation and speak to your health care advisor, then decide on a medication to use. Many people find that using more than one medication is helpful, for example the patch and during a bad craving also using the Nicotine Nasal Spray, or the Nicotine Inhaler. Research shows that medication can increase your likelyhood of success with Quitting.
Bupropion SR 150 - Prescription Only: Zyban, Wellbutrin SR, Generic SR
CAUTIONS: Not for use if you
*Currently use a monoamine oxidase (MAO) inhibitor
*Use bupropion in any other form (Zyban/Wellbutrin)
*Have a history of seizures
*Have a history of eating disorders
SIDE EFFECTS:
* Insomnia
*Dry mouth
DOSAGE:
*Days 1-3:150 mg each morning
*Days 4-end: 150 mg twice daily
USE:
* Start 1-2 weeks before your quit date; use 2 to 6 months
Nicotine Gum (2 mg or 4 mg) -Over the Counter only as Nicorette and Generic
CAUTIONS:
* Don't drink acidic beverages during use!
* Caution with dentures
SIDE EFFECTS:
* Mouth Soreness
* Stomach ache
DOSAGE:
* 1 piece every 1 to 2 hours, as cravings dictate.
* 2 mg: if smoking 24 cigarettes or less per day
* 4 mg: if smoking 25 or more cigarettes a day or use chewing tobacco
USE:
* Use up to 12 weeks or as needed
Nicotine Inhaler, Kind of a misnomer as it is not inhaled but is absorbed through the lining of the mouth. - Available through prescription only
CAUTIONS:
* May irritate mouth/throat at first but improves with use.
* DON'T drink acidic beverages during use. coffee, cola drinks or caffiene drinks
SIDE EFFECTS:
* Local irritation of the mouth and throat
DOSAGE:
* 6-16 Cartridges/day
* Inhale 80 times per cartridge , may save partially-used cartridge for next day
USE: Up to 6 months, taper at the end
Nicotine Lozenge, 2mg or 4 mg -OTC only as Commit, or Generic (Nicabate)
CAUTIONS:
* Do not eat or drink 15 minutes before or during use
* One lozenge at a time , no more than 20 in a 24 hr period.
SIDE EFFECTS:
* Hiccups
* Cough
* Heartburn
DOSAGE:
* 2 mg: if smoking after first 30 minutes you're awake
* 4 mg if smoking within first 30 minutes you're awake
* Weeks 1-6: every 1-2 hours
* Weeks 7-9: 1 every 2-4 hours
* Weeks 10-12: 1 every 4-8 hours
USE: up to 12 weeks
Nicotine Nasal Spray, -Prescription Only as Nicotrol NS
CAUTIONS:
* Not for patients with asthma
* May irritate nose (Improves over time)
* May cause dependence
SIDE EFFECTS:
* Nasal irritations
DOSAGE:
* 1 dose = 1 squirt per nostril
* 8 - 40 doses per day
* Do NOT Inhale
* 3-6 months, taper at the end
Nicotine Patch, Over the counter as Nicoderm CQ, Nicotrol or through Badger Care and some other insurance coverage, Prescription: Generic Legend.
CAUTIONS:
* Do not use if you have severe eczema or psoriasis
SIDE EFFECTS:
* Local skin reaction
* Insomnia and or weird dreams
DOSAGE:
* One patch per day , if have bad dreams take off at night
* If more than 10 cigs/day: 21 mg for 4 wks, then 14 mg for 2 wks, then 7 mg for 2 wks.
* If less than 10 cigs/day: 14 mg for 4 wks, then 7 mg for 4 wks
USE:
* 6-8 weeks
Varenicline - Prescription Only, 1st pick a quit date!
CAUTIONS:
* Not encouraged if you suffer from depression
* Use with caution and consider dose reduction in patients: with significant renal impairment, or undergoing dialiysis
SIDE EFFECTS:
* Nausea
* Insomnia
* Abnormal dreams
* Headache
DOSAGE:
*Days 1-3: 0.5 mg every morning
* Days 4-7: 0.5 mg twice daily
* QUIT CIGS, Days 8-end 1 mg twice daily
USE:
* Start 1 week before QUIT date; use 3-6 months.
Read the information, think about what fits your situation and speak to your health care advisor, then decide on a medication to use. Many people find that using more than one medication is helpful, for example the patch and during a bad craving also using the Nicotine Nasal Spray, or the Nicotine Inhaler. Research shows that medication can increase your likelyhood of success with Quitting.
Medications, try try again
Looking further into Medications to Quit
I have said a lot about medications in the past, but on this blog I would like to focus on what you have learned in past quit attempts about different medications. What have you learned that can help you now as you choose medications that can help.
I often hear people say " I have tried that and it didn't work for me" and it makes me wonder what happened that made it not work. Sometimes it is because it is the wrong medication for that person, like if a person has really sensitive skin maybe the Nicotine Replacement Therapy, The Nicotine Patch, isn't going to work. But with some reflection you might find that a medication that you tried at another time will work now.
For this reason I would like to encourage you to look a bit more deeply at what medications you have tried and what worked about it and what didn't. If you can understand what did work it will lead you to several possible next steps. It is possible to change the way you use the medications to make it work, supplement it by adding other medications to the main one, or perhaps getting better support will make the difference in success. Sometimes a change in behavior is what will make things work for you.
On further reflection has a medication worked most of the time but during extreme cravings didn't cut it? Maybe it will work better if you sometimes supplement it with another medication. An example is using the Nicotine Patch or Nicotine gum and when cravings hit hard also use a dose of nicotine inhaler or a nicotine nasal spray. Both of these medications send nicotine to the brain quickly. I have found that sometimes people who have tried Chantix didn't make a firm quit date and haven't spent any time thinking about how to address the social and emotional needs that tobacco meets. If you never really quit while taking Chantix, but continued to use the tobacco for emotional reasons then a firm quit date and using other methods of handling stress will bring success within your reach. Did you relapse when you were at a bar at your last quit attempt? Maybe changes in behavior is what is necessary and the medication can be tried again. Staying away from bars and alcohol is what helped my son quit. He found it difficult to be in bars without smoking because physically his brain made associations between drinking and alcohol so when he was at a bar his brain made the connection and craved a smoke. He also was used to smoking there and so even his personal habits and rituals made him reach into his pocket for a cigarette. He kept away from bars for a few months before he felt ready to go back to drinking without smoking.
Sometimes people will have reactions to a medication that when managed differently will work for them. An example of this is the NRT, The Nicotine Patch which sometimes gives people intense dreams, even nightmares. If the patch is taken off during the night and another applied the next day it might allow them to continue to use The Patch and they can sleep uninterrupted.
I am going to suggest journaling again as a way to sort out what medication to try. Don't automatically disregard something that you have tried in the past, which didn't work, but instead look a bit deeper to see why it didn't work and if it might possibly work with some adjustments on your part. Talk to your health care provider, they will also have insights to what might work best for you. I send you my best wishes and thoughts on all of your efforts to quit, I know that you can be a Successful Quitter.
I have said a lot about medications in the past, but on this blog I would like to focus on what you have learned in past quit attempts about different medications. What have you learned that can help you now as you choose medications that can help.
I often hear people say " I have tried that and it didn't work for me" and it makes me wonder what happened that made it not work. Sometimes it is because it is the wrong medication for that person, like if a person has really sensitive skin maybe the Nicotine Replacement Therapy, The Nicotine Patch, isn't going to work. But with some reflection you might find that a medication that you tried at another time will work now.
For this reason I would like to encourage you to look a bit more deeply at what medications you have tried and what worked about it and what didn't. If you can understand what did work it will lead you to several possible next steps. It is possible to change the way you use the medications to make it work, supplement it by adding other medications to the main one, or perhaps getting better support will make the difference in success. Sometimes a change in behavior is what will make things work for you.
On further reflection has a medication worked most of the time but during extreme cravings didn't cut it? Maybe it will work better if you sometimes supplement it with another medication. An example is using the Nicotine Patch or Nicotine gum and when cravings hit hard also use a dose of nicotine inhaler or a nicotine nasal spray. Both of these medications send nicotine to the brain quickly. I have found that sometimes people who have tried Chantix didn't make a firm quit date and haven't spent any time thinking about how to address the social and emotional needs that tobacco meets. If you never really quit while taking Chantix, but continued to use the tobacco for emotional reasons then a firm quit date and using other methods of handling stress will bring success within your reach. Did you relapse when you were at a bar at your last quit attempt? Maybe changes in behavior is what is necessary and the medication can be tried again. Staying away from bars and alcohol is what helped my son quit. He found it difficult to be in bars without smoking because physically his brain made associations between drinking and alcohol so when he was at a bar his brain made the connection and craved a smoke. He also was used to smoking there and so even his personal habits and rituals made him reach into his pocket for a cigarette. He kept away from bars for a few months before he felt ready to go back to drinking without smoking.
Sometimes people will have reactions to a medication that when managed differently will work for them. An example of this is the NRT, The Nicotine Patch which sometimes gives people intense dreams, even nightmares. If the patch is taken off during the night and another applied the next day it might allow them to continue to use The Patch and they can sleep uninterrupted.
I am going to suggest journaling again as a way to sort out what medication to try. Don't automatically disregard something that you have tried in the past, which didn't work, but instead look a bit deeper to see why it didn't work and if it might possibly work with some adjustments on your part. Talk to your health care provider, they will also have insights to what might work best for you. I send you my best wishes and thoughts on all of your efforts to quit, I know that you can be a Successful Quitter.
Thursday, July 8, 2010
Triggers, What to do?
You have studied what your triggers are and now the serious work of what to do during these difficult times. The first bit of advice is to eliminate them when possible. If drinking alcohol is a trigger for you, or going to a bar then for the first month or so after quitting it is helpful to stay away from bars. There are some reasons that alcohol and nicotine go together or at least that your brain perceives that they do so my best advice is to stay away from alcohol as much as possible for awhile.
Now there are probably some other places or activities that you almost always smoke at. This might be when you go out on a break at work, do you usually head for an outside location with your other smoking buddies to smoke. If this is the case then take a break at another location. Maybe ask a co worker that you usually smoke with if they also want to quit and you can take a walk or pursue another short activity with them. Some folks smoke every time they are in the car or when they are on the phone. Before your quit date you are going to clean the inside of your car maybe even have it detailed. This will remove everything about smoking that might strengthen this trigger. Have some cinnamon or any kind of tooth pick to play with in the car or maybe just a straw to chew on. Something oral seems to help with the hand to mouth habit that often can be reassuring to a smoker. Cinnamon has been found to be a flavor that is often helpful to quitters. Some people that smoke when on the phone have resorted to texting more or might just try to be on the phone in a different location than usual and also have some things like the tooth picks or straws to play with while on the phone. Remember that when and where you smoke is associated by the brain with smoking and when you are in the places or times it will remind you with cravings to smoke. The more you can change these the easier you will find it to quit. The more you can change up these times and places will also help with walks or physical activity being a very helpful change up.
The early morning, first thing upon waking up cigarette is a very important one for most people. This is when it is most important to change up your morning routine. A change of beverage, a change of where you drink the beverage and then a change in the routine of it. If you always have a cigarette when drinking your coffee during a relaxing time around the kitchen table then have tea or chai or even hot chocolate in a different mug sitting outside, although not where you usually smoke. What seems to help most of us is to go for a walk and have your relaxing moment smelling the roses while you drink your tea. Look at your other cigarettes that seem most important to you and change each routine so that you are relaxing or giving yourself a down moment in a way you haven't in the past. Sometimes the last cigarette in the day is really an important one or the after supper one. Make these moments so unlike the past that there will be fewer reminders that you aren't having a cigarette.
My next blog will be about the stress busters we all need more of in our hurried life style
Now there are probably some other places or activities that you almost always smoke at. This might be when you go out on a break at work, do you usually head for an outside location with your other smoking buddies to smoke. If this is the case then take a break at another location. Maybe ask a co worker that you usually smoke with if they also want to quit and you can take a walk or pursue another short activity with them. Some folks smoke every time they are in the car or when they are on the phone. Before your quit date you are going to clean the inside of your car maybe even have it detailed. This will remove everything about smoking that might strengthen this trigger. Have some cinnamon or any kind of tooth pick to play with in the car or maybe just a straw to chew on. Something oral seems to help with the hand to mouth habit that often can be reassuring to a smoker. Cinnamon has been found to be a flavor that is often helpful to quitters. Some people that smoke when on the phone have resorted to texting more or might just try to be on the phone in a different location than usual and also have some things like the tooth picks or straws to play with while on the phone. Remember that when and where you smoke is associated by the brain with smoking and when you are in the places or times it will remind you with cravings to smoke. The more you can change these the easier you will find it to quit. The more you can change up these times and places will also help with walks or physical activity being a very helpful change up.
The early morning, first thing upon waking up cigarette is a very important one for most people. This is when it is most important to change up your morning routine. A change of beverage, a change of where you drink the beverage and then a change in the routine of it. If you always have a cigarette when drinking your coffee during a relaxing time around the kitchen table then have tea or chai or even hot chocolate in a different mug sitting outside, although not where you usually smoke. What seems to help most of us is to go for a walk and have your relaxing moment smelling the roses while you drink your tea. Look at your other cigarettes that seem most important to you and change each routine so that you are relaxing or giving yourself a down moment in a way you haven't in the past. Sometimes the last cigarette in the day is really an important one or the after supper one. Make these moments so unlike the past that there will be fewer reminders that you aren't having a cigarette.
My next blog will be about the stress busters we all need more of in our hurried life style
Saturday, July 3, 2010
Things to Think About Before you Quit
You have decided to quit, Great Decision, you've decided on a date, great way to begin, so now what. This is a good week to do some studying on tobacco and You, Take some time over the next few days to think about some things. Each time you smoke a cigarette, think about whether you are smoking out of habit, or because you really feel you need that cigarette; for example are you smoking because you always smoke when you are with Darcy or Jane or whoever; or are you smoking because you really "want, need" the nicotine? What are your feelings, or emotions when you light up, down or bored or excited, what is your state of mind? Some people make a mental note of these two things each cigarette but others like to write this information down so that they can look over the smoking diary and see if there are some patterns to learn from. Which ever you choose to do, make a mental note or physically write it down, the important part of this is to see if you see some patterns. Another part of becoming more aware of when, why and how come you smoke is noting where you are. It might be in the car, out on the porch, whatever. This will alert you to some problematic locations that you will have to plan around when you quit.
Some things people have noted in smoking journals I have seen are, stressed notations, or _____ called and I had a cigarette while we talked. Soon it was apparent that often when she was on the phone she also smoked, or when the kids argued she went out for a cigarette. Most people recognize that they smoke in response to certain triggers, now it is important to use this awareness and to plan some different responses to these triggers than smoking. When stressed I will do a breathing exercise, or I will have tea and drink it in the kitchen instead of coffee on the porch first thing in the morning.
In my next blog I will talk about some different options people have taken when confronted with a trigger during their first few smokeless days. Actually I think quitting and the self awareness and changes it brings to a persons life often means there are new healthful habits that become a part of the persons life so be mindful of yourself in the next week or so and think about your triggers.
Think about the When, Why and Where of your smoking life and ways these can change when you are ready to change your life and quit smoking.
Build an awareness of when you are smoking just because, or if there are certain times when smoking seems very important to you. Obviously each situations needs to be planned for but thinking about this helps you recognize the cigarettes which will be the hardest to give up. A plan, a new routine can be really helpful.
Think and write about the emotions or feelings that often lead to a cigarette, I hope to encourage some healthier alternatives to these than smoking.
I know you can quit and what you will do in the next few weeks will help you do it.
Some things people have noted in smoking journals I have seen are, stressed notations, or _____ called and I had a cigarette while we talked. Soon it was apparent that often when she was on the phone she also smoked, or when the kids argued she went out for a cigarette. Most people recognize that they smoke in response to certain triggers, now it is important to use this awareness and to plan some different responses to these triggers than smoking. When stressed I will do a breathing exercise, or I will have tea and drink it in the kitchen instead of coffee on the porch first thing in the morning.
In my next blog I will talk about some different options people have taken when confronted with a trigger during their first few smokeless days. Actually I think quitting and the self awareness and changes it brings to a persons life often means there are new healthful habits that become a part of the persons life so be mindful of yourself in the next week or so and think about your triggers.
Think about the When, Why and Where of your smoking life and ways these can change when you are ready to change your life and quit smoking.
Build an awareness of when you are smoking just because, or if there are certain times when smoking seems very important to you. Obviously each situations needs to be planned for but thinking about this helps you recognize the cigarettes which will be the hardest to give up. A plan, a new routine can be really helpful.
Think and write about the emotions or feelings that often lead to a cigarette, I hope to encourage some healthier alternatives to these than smoking.
I know you can quit and what you will do in the next few weeks will help you do it.
Wednesday, June 23, 2010
I Think I Can, I Think I Can, I CAN!
How many times have you quit tobacco and then started again? Most people who have smoked or use tobacco can say they have quit more than once and many people will say three, or seven, or ten times or more. Don't be discouraged if you are in this group because quitting before will help you quit for good now!
The little story of the little train engine, that said "I think I can, I think I can, I think I can" as he had pulled the train all the way over the steep mountain is a great model for what I suggest. Believe in yourself, don't let past discouragements color your effort now because today is a new day, You Can Quit. I know that if you reflect on past times when you have quit and learn from those attempts, and if you really believe in yourself that you will be able to quit!
Let's start with reflecting back on when you quit before, what worked for you? Was it changing smoking rituals to new things to do during times when you usually smoke? Did you find ways to cope with cravings that worked. Sometimes we don't realize that we learned a lot about quitting and what worked for us and we just focus on guilt and feel discouraged that we started again. Don't waste your time with regrets because you did learn from what you have done before and now is the time to build on that effort.
You can learn from the occasion when you began to smoke again. Learn from the time when you smoked that first cigarette after you quit. Where were you? What were you doing? What can you learn by looking back? These are all questions to answer so that you can make plans to avoid the where, the what and the occasion where you relapsed. Sometimes you are unable to avoid these same events but you can plan what you will do when faced with a difficult time or place or event that you know will be difficult. It is helpful to have decided before you are faced with these times what your reaction will be, or how you can change your reactions to difficult situations. Many people find that when they go to a bar or are drinking alcohol that they relapsed. If this is a difficult time for you too it might make sense to not go to a bar until you feel confident that you will not slide into smoking again when you are there. There are no right answers for everyone but there is a right answer for you and if you go into situations with a plan you can be successful.
I have spoken about reflecting on past behaviors and how you can plan for new behaviors. Let's talk about some of the ways to do this. Many people write about past events and can learn from them by writing down what happened during past quitting times. Other people learn by talking things over with a good listener. This might be a family member or a friend, or even someone who is also wanting to quit. You can learn from each other and be a support for each other and that is a powerful help. Whatever way you do this it really will make those past quitting times a valuable tool that can teach you a lot about what it takes to be a quitter for good, so whether you write in a journal, speak to a friend or a counselor know that this effort will really help you.
I want you to know that you can quit and that each time you have quit in the past is learning event that has prepared you to make this the last time you need to quit. Believe in yourself!
The little story of the little train engine, that said "I think I can, I think I can, I think I can" as he had pulled the train all the way over the steep mountain is a great model for what I suggest. Believe in yourself, don't let past discouragements color your effort now because today is a new day, You Can Quit. I know that if you reflect on past times when you have quit and learn from those attempts, and if you really believe in yourself that you will be able to quit!
Let's start with reflecting back on when you quit before, what worked for you? Was it changing smoking rituals to new things to do during times when you usually smoke? Did you find ways to cope with cravings that worked. Sometimes we don't realize that we learned a lot about quitting and what worked for us and we just focus on guilt and feel discouraged that we started again. Don't waste your time with regrets because you did learn from what you have done before and now is the time to build on that effort.
You can learn from the occasion when you began to smoke again. Learn from the time when you smoked that first cigarette after you quit. Where were you? What were you doing? What can you learn by looking back? These are all questions to answer so that you can make plans to avoid the where, the what and the occasion where you relapsed. Sometimes you are unable to avoid these same events but you can plan what you will do when faced with a difficult time or place or event that you know will be difficult. It is helpful to have decided before you are faced with these times what your reaction will be, or how you can change your reactions to difficult situations. Many people find that when they go to a bar or are drinking alcohol that they relapsed. If this is a difficult time for you too it might make sense to not go to a bar until you feel confident that you will not slide into smoking again when you are there. There are no right answers for everyone but there is a right answer for you and if you go into situations with a plan you can be successful.
I have spoken about reflecting on past behaviors and how you can plan for new behaviors. Let's talk about some of the ways to do this. Many people write about past events and can learn from them by writing down what happened during past quitting times. Other people learn by talking things over with a good listener. This might be a family member or a friend, or even someone who is also wanting to quit. You can learn from each other and be a support for each other and that is a powerful help. Whatever way you do this it really will make those past quitting times a valuable tool that can teach you a lot about what it takes to be a quitter for good, so whether you write in a journal, speak to a friend or a counselor know that this effort will really help you.
I want you to know that you can quit and that each time you have quit in the past is learning event that has prepared you to make this the last time you need to quit. Believe in yourself!
Saturday, June 19, 2010
Now is the time to Quit
I can't think of a better time to quit than summer. It is so easy to change routines and to take advantage of the fresh air. Let's think together on how to go about quitting now. I will be blogging on things to think about and do to get ready to quit and then to quit. Let's get together and look forward to a NO TOBACCO FUTURE!
When would be a good quitting date? That is the first thing to consider. Try to pick a day where you have fewer worries and responsibilities. That might be on your day off, or a coming week that has fewer stressers on the calendar. Pick a day, soon before you lose your resolve, where you can change up your routines without too many problems. Look forward to this as some ME TIME. This "ME" time might be the most important of your life. This "ME" time has the potential to save your life. Anything this important to your long term health and well being is important enough to plan for.
Do you have some places or activities that you have been wanting to do? Are there some things that you enjoy and that will take you away from your usual smoking places and times. Plan for a time that will refresh and renew you as you take on this difficult adventure. Approach this day, week, month with anticipation and excitement because it has the potential to change your life, to make it better.
Make plans to spend time with supportive family and friends who will understand grumpy and not as sharp as usual. Make plans to go to places like the museum or a movie that you have wanted to see and where you can't smoke. Make plans to give yourself time in a peaceful place that renews your spirit. Make plans to write about yourself, what you like about yourself and what your strengths are. Write or talk about what you want your future to look like tomorrow, next month, next week and in five years and what it is going to take to make that future possible. Remember to Dream Big because Big things are possible.
My dream for you is to be tobacco free. Plan for the day that you will quit.
When would be a good quitting date? That is the first thing to consider. Try to pick a day where you have fewer worries and responsibilities. That might be on your day off, or a coming week that has fewer stressers on the calendar. Pick a day, soon before you lose your resolve, where you can change up your routines without too many problems. Look forward to this as some ME TIME. This "ME" time might be the most important of your life. This "ME" time has the potential to save your life. Anything this important to your long term health and well being is important enough to plan for.
Do you have some places or activities that you have been wanting to do? Are there some things that you enjoy and that will take you away from your usual smoking places and times. Plan for a time that will refresh and renew you as you take on this difficult adventure. Approach this day, week, month with anticipation and excitement because it has the potential to change your life, to make it better.
Make plans to spend time with supportive family and friends who will understand grumpy and not as sharp as usual. Make plans to go to places like the museum or a movie that you have wanted to see and where you can't smoke. Make plans to give yourself time in a peaceful place that renews your spirit. Make plans to write about yourself, what you like about yourself and what your strengths are. Write or talk about what you want your future to look like tomorrow, next month, next week and in five years and what it is going to take to make that future possible. Remember to Dream Big because Big things are possible.
My dream for you is to be tobacco free. Plan for the day that you will quit.
Thursday, June 17, 2010
Smokeless Summer Days
It is summer, and it is a perfect time to quit using tobacco. I don't know if your life is like mine but life is more flexible and hard things and difficulties can be overcome in the summer while life is harder during the winter. I have a sun filled ability to see the possibilities in the summer and so I believe that you can quit now that it is summer time.
The summer finds us outside and I find myself with lots of fun ways to spend my time. When we are outside and busy having fun we are able to ignore cravings because we are happily busy. Your first weeks of quitting can be filled with wonderful fun and maybe even peaceful times. Being with family, especially if they don't smoke, swimming, hiking, all are fun ways to spend the time of summer. Just taking the dog and children for a walk can be a fun way to enjoy smokeless fun.
We all know that being physically active is a good way to react to cravings and a good way to change our routines that include using tobacco. It is so easy to be outside and active in the summer which keeps our minds on activities other than smoking. What are your favorite things to do? Do you like to garden, take walks, or swim. Wisconsin is a wonderful place to bike. Maybe you enjoy running, especially now that your lungs are clearer. Enjoy the activity!
There are times of smoking that are harder than others to give up. After identifying these times you will be able to think of a summer activity to do during the usual time that you would be smoking. Take your morning cup of coffee on a walk around the block, or while driving to work take a new route and put the window down and take some deep breaths of summer. If that last cigarette of the day is a hard one to give up do some deep breaths before bed or take up star gazing but in another location than when you use to take that last smoke.
Enjoy your smokeless summer.
The summer finds us outside and I find myself with lots of fun ways to spend my time. When we are outside and busy having fun we are able to ignore cravings because we are happily busy. Your first weeks of quitting can be filled with wonderful fun and maybe even peaceful times. Being with family, especially if they don't smoke, swimming, hiking, all are fun ways to spend the time of summer. Just taking the dog and children for a walk can be a fun way to enjoy smokeless fun.
We all know that being physically active is a good way to react to cravings and a good way to change our routines that include using tobacco. It is so easy to be outside and active in the summer which keeps our minds on activities other than smoking. What are your favorite things to do? Do you like to garden, take walks, or swim. Wisconsin is a wonderful place to bike. Maybe you enjoy running, especially now that your lungs are clearer. Enjoy the activity!
There are times of smoking that are harder than others to give up. After identifying these times you will be able to think of a summer activity to do during the usual time that you would be smoking. Take your morning cup of coffee on a walk around the block, or while driving to work take a new route and put the window down and take some deep breaths of summer. If that last cigarette of the day is a hard one to give up do some deep breaths before bed or take up star gazing but in another location than when you use to take that last smoke.
Enjoy your smokeless summer.
Saturday, April 10, 2010
A WALK IS A WAY TO QUIT TOBACCO
A Walk is a way to:
*Get Through a craving, without smoking
* Exchange a smoking ritual for a non smoking tradition
* Give a gift of Time to Yourself and to your Family
* Change your thoughts from an addiction to the magic of spring
* Open your heart and health to new beginnings
* Replace Stress with Happiness
* Give your Heart a 2 way gift of not smoking and strengthening it
*Gives your lungs big breaths of Clean air
*Reflect on the Positives of Life, one of which is not smoking
Here is an invitation to add some entries to "A Walk is a Way to:"
*Meet your neighbors
*Enjoy yourself, and Appreciate yourself
*Get Through a craving, without smoking
* Exchange a smoking ritual for a non smoking tradition
* Give a gift of Time to Yourself and to your Family
* Change your thoughts from an addiction to the magic of spring
* Open your heart and health to new beginnings
* Replace Stress with Happiness
* Give your Heart a 2 way gift of not smoking and strengthening it
*Gives your lungs big breaths of Clean air
*Reflect on the Positives of Life, one of which is not smoking
Here is an invitation to add some entries to "A Walk is a Way to:"
*Meet your neighbors
*Enjoy yourself, and Appreciate yourself
Monday, March 1, 2010
Weight and Pregnancy and Smoking
One of the things that we as women worry about is weight. When we become pregnant we are still concerned about our weight but we are also aware that the baby needs nutrition. While pregnant it is hard to see what weight gain is baby and what is us. Doctors do a good job of trying to keep us on track during pregnancy so that the baby gets the nutrition necessary to develop properly but that we don't just use this time as a time we give ourselves permission to eat beyond the nutritional needs of ourselves and our babies. I would encourage you to talk to your health care provider so that you eat well, from all of the food groups but do not eat in excess. You may be hungry for pickles and ice cream but go easy on the ice cream.
I know that some women think if they can limit their weight gain they will have a smaller baby and the birth will be easier. Nothing is further from the truth. Women that smoke do have smaller babies, and more babies who are born premature. THE PROBLEM is that smoking while pregnant means that your baby will not get the optimum amount of oxygen to develop and grow with the best possible results of a happy, healthy baby. Smoking while pregnant, often causes complications and premature births which end up being anything but easier. Smoking while pregnant is very hard on the developing child and giving them the best beginning means not smoking. Again, I suggest that you talk to your Health Care Provider about your fears of gaining too much weight and taking their counsel to heart about eating a healthy diet and not smoking during pregnancy. This way of eating will include a well rounded diet of all of the food groups making sure that you eat plenty of vegetables and fruits. Limiting sodas, and desserts is also a good idea. This is the best way to gain the amount necessary to give your child the best beginning and have a healthy pregnancy for you and your child.
When I was pregnant with my second child I used the pregnancy to give myself permission to eat without thought. You can imagine the results, I gained a lot of weight that had to come off after my baby was born. Of course I also had other things going on after the birth, night feedings, the demands of taking care of my family and keeping up with all of my responsibilities outside of my house. Just having a newborn is a tiring, exhaustive undertaking and adding on the other responsibilities can be overwhelming. We also want to return to our pre birth weight immediately. All of these things scream STRESS! How you handle this stress is very important to you and your baby. Remember the ways of handling stress will or already have helped you quit smoking. These tools are also helpful in handling the stress of a newborn or your older children too. Whether it is 4-4-4-4 breathing, or visualization; whatever you use to quit can help you after the birth as well. Remember the archived blogs that talk about handling stress might be a good thing to review. It is never a bad time to commit to not smoking so that your baby, and children do not have to live with the poisons in tobacco smoke.
While considering how to return to your pre birth weight, or as a way of handling your weight don't think that smoking is a good way to achieve this goal. First of all be patient with yourself. Weight should come of slowly and through the use of a balanced diet. Don't use tobacco to handle your appetite. Remember how hard it was to quit smoking and don't put yourself in that position of needing to quit again. It is of life long importance to Not Smoke for the health of yourself and your family. Many childhood illnesses are a result of being around secondhand smoke or they become more serious because of living with secondhand smoke. Don't underestimate the dangers of secondhand smoke on your children and start smoking again If you have begun to smoke again you can quit, you know how because you quit while pregnant and you know you can do it. I encourage you to utilize the support and help from your Health Care Providers in maintaining a good healthy diet and remember that there are other ways to handle stress than eating or smoking. Enjoy your Children and remember that by not smoking you are helping them stay healthy.
I know that some women think if they can limit their weight gain they will have a smaller baby and the birth will be easier. Nothing is further from the truth. Women that smoke do have smaller babies, and more babies who are born premature. THE PROBLEM is that smoking while pregnant means that your baby will not get the optimum amount of oxygen to develop and grow with the best possible results of a happy, healthy baby. Smoking while pregnant, often causes complications and premature births which end up being anything but easier. Smoking while pregnant is very hard on the developing child and giving them the best beginning means not smoking. Again, I suggest that you talk to your Health Care Provider about your fears of gaining too much weight and taking their counsel to heart about eating a healthy diet and not smoking during pregnancy. This way of eating will include a well rounded diet of all of the food groups making sure that you eat plenty of vegetables and fruits. Limiting sodas, and desserts is also a good idea. This is the best way to gain the amount necessary to give your child the best beginning and have a healthy pregnancy for you and your child.
When I was pregnant with my second child I used the pregnancy to give myself permission to eat without thought. You can imagine the results, I gained a lot of weight that had to come off after my baby was born. Of course I also had other things going on after the birth, night feedings, the demands of taking care of my family and keeping up with all of my responsibilities outside of my house. Just having a newborn is a tiring, exhaustive undertaking and adding on the other responsibilities can be overwhelming. We also want to return to our pre birth weight immediately. All of these things scream STRESS! How you handle this stress is very important to you and your baby. Remember the ways of handling stress will or already have helped you quit smoking. These tools are also helpful in handling the stress of a newborn or your older children too. Whether it is 4-4-4-4 breathing, or visualization; whatever you use to quit can help you after the birth as well. Remember the archived blogs that talk about handling stress might be a good thing to review. It is never a bad time to commit to not smoking so that your baby, and children do not have to live with the poisons in tobacco smoke.
While considering how to return to your pre birth weight, or as a way of handling your weight don't think that smoking is a good way to achieve this goal. First of all be patient with yourself. Weight should come of slowly and through the use of a balanced diet. Don't use tobacco to handle your appetite. Remember how hard it was to quit smoking and don't put yourself in that position of needing to quit again. It is of life long importance to Not Smoke for the health of yourself and your family. Many childhood illnesses are a result of being around secondhand smoke or they become more serious because of living with secondhand smoke. Don't underestimate the dangers of secondhand smoke on your children and start smoking again If you have begun to smoke again you can quit, you know how because you quit while pregnant and you know you can do it. I encourage you to utilize the support and help from your Health Care Providers in maintaining a good healthy diet and remember that there are other ways to handle stress than eating or smoking. Enjoy your Children and remember that by not smoking you are helping them stay healthy.
Stay Smoke Free
I have always been amazed at how women change so many things during pregnancy so that their babies can have the best start. Women give up alcohol, quit smoking and change their eating habits so that they are concentrating on good nutrition. I salute all that you do so that your children have the best start possible. I think we can all agree that good parenting begins in the womb and that women make extraordinary changes in their lives to assure a good beginning.
Things will change and although your new normal will be different than your old normal, your life will return to a more regular rhythm and it will become less stressful. If you have postpartum depression get some help from your health care provider. The baby blues are real and should not be ignored but actively treated. Don't put so much pressure on yourself that you forget why you quit smoking and drinking, you quit to give your child the best start. I have seen many women who have gone through the difficulty of quitting tobacco and then when the stress and demands of a new baby enter their lives they start smoking again. Don't let this happen to you or to your baby. Sometimes women put a lot of emphasis on the changes needed in their life to give their children a healthy beginning and don't understand that to continue to do what you can to insure that your child is healthy you must continue to not use tobacco. Smoking is very hard on babies and children. Don't begin smoking again for your own health but also it continues to be of supreme importance to the health of your baby and children.
If you are pregnant right now resolve to quit and to remain smoke free. If you have had a baby don't let yourself use smoking as a way to cope with the difficulties of the parenting job. It doesn't work that well and it is very hard on babies whether in the womb or out of it. Just as you made changes in your life style to accommodate your pregnancy remember that becoming tobacco free is an important life long commitment to your child and yourself. If you have begun to use tobacco again after quitting during your pregnancy; know that you can use what you learned when you quit then to quit again. You can do it and it is important for you to.
Things will change and although your new normal will be different than your old normal, your life will return to a more regular rhythm and it will become less stressful. If you have postpartum depression get some help from your health care provider. The baby blues are real and should not be ignored but actively treated. Don't put so much pressure on yourself that you forget why you quit smoking and drinking, you quit to give your child the best start. I have seen many women who have gone through the difficulty of quitting tobacco and then when the stress and demands of a new baby enter their lives they start smoking again. Don't let this happen to you or to your baby. Sometimes women put a lot of emphasis on the changes needed in their life to give their children a healthy beginning and don't understand that to continue to do what you can to insure that your child is healthy you must continue to not use tobacco. Smoking is very hard on babies and children. Don't begin smoking again for your own health but also it continues to be of supreme importance to the health of your baby and children.
If you are pregnant right now resolve to quit and to remain smoke free. If you have had a baby don't let yourself use smoking as a way to cope with the difficulties of the parenting job. It doesn't work that well and it is very hard on babies whether in the womb or out of it. Just as you made changes in your life style to accommodate your pregnancy remember that becoming tobacco free is an important life long commitment to your child and yourself. If you have begun to use tobacco again after quitting during your pregnancy; know that you can use what you learned when you quit then to quit again. You can do it and it is important for you to.
Thursday, February 18, 2010
Know Thy Self
This quote's sentiment can be important in quitting tobacco. It takes knowing yourself and why and when you smoke to be able to quit. In December I suggested writing in a journal, which I think is a good way to learn about yourself. This can be especially helpful when you delve into stressful situations and explore how and when you turn to tobacco.
There are also routines and rituals that are part of using addictive substances like tobacco. These can be times that a person always uses tobacco, an example of this would be after dinner or while talking on the phone. It can also be the routines used when smoking, how a cigarette is held, lit and smoked. These are all routines that are comforting and used to emotionally satisfy.
Many people think of cigarettes or tobacco as their best friend. It seems to meet emotional needs and to reduce stress. The relationship a person has to smoking needs to be explored before it can be stopped. It helps to explore your need for tobacco; the physical and emotional addictions that often coexist and make quitting difficult.
I encourage you to think about, write about and talk about the ways that tobacco meets needs in coping with stress, routines that are comforting, and thoughts about when smoking is most important to you. When you know more about all of these things then you will be able to find other ways to handle stress and develop other comforting routines. Defining why smoking is important to you helps clarify what you need to do to quit and helps you also clarify why quitting is important to you. Know Thy Self and to Your Own self Be True.
There are also routines and rituals that are part of using addictive substances like tobacco. These can be times that a person always uses tobacco, an example of this would be after dinner or while talking on the phone. It can also be the routines used when smoking, how a cigarette is held, lit and smoked. These are all routines that are comforting and used to emotionally satisfy.
Many people think of cigarettes or tobacco as their best friend. It seems to meet emotional needs and to reduce stress. The relationship a person has to smoking needs to be explored before it can be stopped. It helps to explore your need for tobacco; the physical and emotional addictions that often coexist and make quitting difficult.
I encourage you to think about, write about and talk about the ways that tobacco meets needs in coping with stress, routines that are comforting, and thoughts about when smoking is most important to you. When you know more about all of these things then you will be able to find other ways to handle stress and develop other comforting routines. Defining why smoking is important to you helps clarify what you need to do to quit and helps you also clarify why quitting is important to you. Know Thy Self and to Your Own self Be True.
Monday, February 8, 2010
What is in Cigarette Smoke?
We know that cigarettes have around 4,000 ingredients. Here is a partial list of some of these substances found in cigarette smoke. Here is a partial list of some of the identified chemicals in cigarette smoking, and their common uses:
Acetone - nail polish remover
Ammonia - floor/toilet cleaner
Arsenic-rat poison
Acetic Acid - hair dye
Benzene- Rubber cement
Butane-cigarette lighter fluid
Cadmium-Rechargeable batteries
Carbon Monoxide-Car exhaust fumes
DDT-Insecticides
Ethanol-Alcohol
Formaldehyde- used to embalm bodies
Hexamine- Barbecue lighter
Hydrazine- Jet and rocket fuels
Methane- swamp gas
Methanol- rocket fuel
Nepthalene- moth balls
Nicotine- insecticide
Nitrobenzene- gasoline additive
Nitrous Oxide Phenols-disinfectant
Phenol-plastics
Polonium-dangerous radiation
Stearic Acid-candle wax
Toluene-industrial solvent
Vinyl Chloride-garbage bags & PFC2
Known Cancer causing agents:
B-Napthylamine Nickel
Benzp(a)pyrene Nitrosamines
Cadmium Nitrosonornicotine
Crysenes Polonium 210
Dibenz Acidine Toluidine
Urethane
Chemicals that Increase the Risk of Birth Defects:
This list is the MOST important list for the pregnant and new mom's who read this blog. I know you'll want to protect your baby from these poisons!
Acrylonitrile Arsenic
Benzene Butadiene
Cadmium Carbon Monoxide
Chromium Copper
DDT/Dieldrin Formaldehyde
Lead Magnesium
Mercury Nickel
Styrene Titanium
Toluene Vinyl Chloride
Metals:
Aluminum Gold
Copper Lead
Magnesium Mercury
Silicon Silver
Titanium Zinc
Information on this sheet is adapted from research available from the National Cancer Institute: http://cis.nci.nih.gov/fact3_9htm
Acetone - nail polish remover
Ammonia - floor/toilet cleaner
Arsenic-rat poison
Acetic Acid - hair dye
Benzene- Rubber cement
Butane-cigarette lighter fluid
Cadmium-Rechargeable batteries
Carbon Monoxide-Car exhaust fumes
DDT-Insecticides
Ethanol-Alcohol
Formaldehyde- used to embalm bodies
Hexamine- Barbecue lighter
Hydrazine- Jet and rocket fuels
Methane- swamp gas
Methanol- rocket fuel
Nepthalene- moth balls
Nicotine- insecticide
Nitrobenzene- gasoline additive
Nitrous Oxide Phenols-disinfectant
Phenol-plastics
Polonium-dangerous radiation
Stearic Acid-candle wax
Toluene-industrial solvent
Vinyl Chloride-garbage bags & PFC2
Known Cancer causing agents:
B-Napthylamine Nickel
Benzp(a)pyrene Nitrosamines
Cadmium Nitrosonornicotine
Crysenes Polonium 210
Dibenz Acidine Toluidine
Urethane
Chemicals that Increase the Risk of Birth Defects:
This list is the MOST important list for the pregnant and new mom's who read this blog. I know you'll want to protect your baby from these poisons!
Acrylonitrile Arsenic
Benzene Butadiene
Cadmium Carbon Monoxide
Chromium Copper
DDT/Dieldrin Formaldehyde
Lead Magnesium
Mercury Nickel
Styrene Titanium
Toluene Vinyl Chloride
Metals:
Aluminum Gold
Copper Lead
Magnesium Mercury
Silicon Silver
Titanium Zinc
Information on this sheet is adapted from research available from the National Cancer Institute: http://cis.nci.nih.gov/fact3_9htm
FDA Orders Tobacco Companies to Disclose Cigarette Ingredients
The FDA has told cigarette companies they must provide detailed information on their products by June. The FDA will then begin studying the composition in detail. They also must give the FDA any research they have conducted on the effects of cigarette ingredients. It is time to regulate this industry, we know that cigarettes are deadly but it is time to learn what additives increase the risk of smoking tobacco.
I recently spoke to a group of cigarette smokers and most of them were unaware of the ingredients of cigarettes. I gave a list of ingredients often found in cigarettes and they were surprised and sickened about what they were bringing into their lungs. They asked why the government wasn't looking our for smokers, wasn't it important for them to smoke cigarettes that were as safe as possible. They also wondered what all of the additives were put there for. The tobacco companies want cigarettes, and other tobacco products to be as addictive as possible, they also want them to burn evenly and have a pleasing flavor. They have spent millions of dollars researching ways to make cigarettes more addictive, and to manipulate the end product in ways that will make them more marketable and will sell more cigarettes. It is time for the government to act as a watchdog on these companies so that the ingredients aren't making these products even more deadly. I agree with these smokers, it is time that the government take responsibility in finding out what is in cigarettes and as they learn what ingredients or combination of ingredients make cigarettes more deadly that they limit or eliminate ingredients that add even more harm than just the burning tobacco does. This group of smokers had just assumed that this was being done, it is time for it to happen and I am glad that the FDA has taken on the challenge. Lawrence R Deyton, the director of the FDA's Center for Tobacco Products, as been quoted as saying, "Tobacco products today are really the only human-consumed product that we don't know what's in them." It is time to study what is being consumed, the ingredients that we do know about are deadly and I hope that many of these additives will be eliminated.
I recently spoke to a group of cigarette smokers and most of them were unaware of the ingredients of cigarettes. I gave a list of ingredients often found in cigarettes and they were surprised and sickened about what they were bringing into their lungs. They asked why the government wasn't looking our for smokers, wasn't it important for them to smoke cigarettes that were as safe as possible. They also wondered what all of the additives were put there for. The tobacco companies want cigarettes, and other tobacco products to be as addictive as possible, they also want them to burn evenly and have a pleasing flavor. They have spent millions of dollars researching ways to make cigarettes more addictive, and to manipulate the end product in ways that will make them more marketable and will sell more cigarettes. It is time for the government to act as a watchdog on these companies so that the ingredients aren't making these products even more deadly. I agree with these smokers, it is time that the government take responsibility in finding out what is in cigarettes and as they learn what ingredients or combination of ingredients make cigarettes more deadly that they limit or eliminate ingredients that add even more harm than just the burning tobacco does. This group of smokers had just assumed that this was being done, it is time for it to happen and I am glad that the FDA has taken on the challenge. Lawrence R Deyton, the director of the FDA's Center for Tobacco Products, as been quoted as saying, "Tobacco products today are really the only human-consumed product that we don't know what's in them." It is time to study what is being consumed, the ingredients that we do know about are deadly and I hope that many of these additives will be eliminated.
Friday, January 22, 2010
Looking further into Medications to Quit
I have said a lot about medications in the past, but on this blog I would like to focus on what you have learned in past quit attempts about different medications. What have you learned that can help you now as you choose medications that can help.
I often hear people say " I have tried that and it didn't work for me" and it makes me wonder what happened that made it not work. Sometimes it is because it is the wrong medication for that person, like if a person has really sensitive skin maybe the Nicotine Replacement Therapy, The Nicotine Patch, isn't going to work. But with some reflection you might find that a medication that you tried at another time will work now.
For this reason I would like to encourage you to look a bit more deeply at what medications you have tried and what worked about it and what didn't. If you can understand what did work it will lead you to several possible next steps. It is possible to change the way you use the medications to make it work, supplement it by adding other medications to the main one, or perhaps getting better support will make the difference in success. Sometimes a change in behavior is what will make things work for you.
On further reflection has a medication worked most of the time but during extreme cravings didn't cut it? Maybe it will work better if you sometimes supplement it with another medication. An example is using the Nicotine Patch or Nicotine gum and when cravings hit hard also use a dose of nicotine inhaler or a nicotine nasal spray. Both of these medications send nicotine to the brain quickly. I have found that sometimes people who have tried Chantix didn't make a firm quit date and haven't spent any time thinking about how to address the social and emotional needs that tobacco meets. If you never really quit while taking Chantix, but continued to use the tobacco for emotional reasons then a firm quit date and using other methods of handling stress will bring success within your reach. Did you relapse when you were at a bar at your last quit attempt? Maybe changes in behavior is what is necessary and the medication can be tried again. Staying away from bars and alcohol is what helped my son quit. He found it difficult to be in bars without smoking because physically his brain made associations between drinking and alcohol so when he was at a bar his brain made the connection and craved a smoke. He also was used to smoking there and so even his personal habits and rituals made him reach into his pocket for a cigarette. He kept away from bars for a few months before he felt ready to go back to drinking without smoking.
Sometimes people will have reactions to a medication that when managed differently will work for them. An example of this is the NRT, The Nicotine Patch which sometimes gives people intense dreams, even nightmares. If the patch is taken off during the night and another applied the next day it might allow them to continue to use The Patch and they can sleep uninterrupted.
I am going to suggest journaling again as a way to sort out what medication to try. Don't automatically disregard something that you have tried in the past, which didn't work, but instead look a bit deeper to see why it didn't work and if it might possibly work with some adjustments on your part. Talk to your health care provider, they will also have insights to what might work best for you. I send you my best wishes and thoughts on all of your efforts to quit, I know that you can be a Successful Quitter.
I often hear people say " I have tried that and it didn't work for me" and it makes me wonder what happened that made it not work. Sometimes it is because it is the wrong medication for that person, like if a person has really sensitive skin maybe the Nicotine Replacement Therapy, The Nicotine Patch, isn't going to work. But with some reflection you might find that a medication that you tried at another time will work now.
For this reason I would like to encourage you to look a bit more deeply at what medications you have tried and what worked about it and what didn't. If you can understand what did work it will lead you to several possible next steps. It is possible to change the way you use the medications to make it work, supplement it by adding other medications to the main one, or perhaps getting better support will make the difference in success. Sometimes a change in behavior is what will make things work for you.
On further reflection has a medication worked most of the time but during extreme cravings didn't cut it? Maybe it will work better if you sometimes supplement it with another medication. An example is using the Nicotine Patch or Nicotine gum and when cravings hit hard also use a dose of nicotine inhaler or a nicotine nasal spray. Both of these medications send nicotine to the brain quickly. I have found that sometimes people who have tried Chantix didn't make a firm quit date and haven't spent any time thinking about how to address the social and emotional needs that tobacco meets. If you never really quit while taking Chantix, but continued to use the tobacco for emotional reasons then a firm quit date and using other methods of handling stress will bring success within your reach. Did you relapse when you were at a bar at your last quit attempt? Maybe changes in behavior is what is necessary and the medication can be tried again. Staying away from bars and alcohol is what helped my son quit. He found it difficult to be in bars without smoking because physically his brain made associations between drinking and alcohol so when he was at a bar his brain made the connection and craved a smoke. He also was used to smoking there and so even his personal habits and rituals made him reach into his pocket for a cigarette. He kept away from bars for a few months before he felt ready to go back to drinking without smoking.
Sometimes people will have reactions to a medication that when managed differently will work for them. An example of this is the NRT, The Nicotine Patch which sometimes gives people intense dreams, even nightmares. If the patch is taken off during the night and another applied the next day it might allow them to continue to use The Patch and they can sleep uninterrupted.
I am going to suggest journaling again as a way to sort out what medication to try. Don't automatically disregard something that you have tried in the past, which didn't work, but instead look a bit deeper to see why it didn't work and if it might possibly work with some adjustments on your part. Talk to your health care provider, they will also have insights to what might work best for you. I send you my best wishes and thoughts on all of your efforts to quit, I know that you can be a Successful Quitter.
Saturday, January 9, 2010
Quit Date -
You are going to love this, surprise, another chance to journal.
The best way to quit is to set a quit date and then prepare. Lately I have blogged about things to think about in preparation for your quit date, but I never spoke about picking your Quit Date. It is very important to pick a day and then prepare, so today the important question and journal entry can be what makes a good Quit Date.
First it is important to give yourself some time to journal. An important consideration is Timing. We each have crazy stress filled days and quieter days when there aren't as many things going on. I know most of you don't have quiet days but I do know that some days are not as crazy busy as others. Holidays are usually just packed full of responsibilities and to find a minute free is amazing but now that the holidays are over there might be some winter doldrums ahead of us. Now might be a better time to quit. In thinking through Quit Dates I would like to encourage you to literally look at your calendar, get out your journal and have a discussion with yourself on the pages of your journal about what would be the best time to Quit Tobacco. Well there be time to go to a movie with a friend. Maybe you can even quit with a friend and have a guaranteed support from someone who will understand! Well there be time to go mall walking for a little exercise or time for other diversions when cravings become difficult? Is your family in a period of relative calm? All of these can make a difficult time easier!
Another thing to think about when deciding to quit is getting your Tobacco Treatment medication set up. Give yourself time to visit with your health care provider about quitting and if you are able to take medication, deciding on the medication that will work best for you. If you have tried something once and it didn't work don't completely discount it, you might be able figure out a way to make it work for you this time. Give yourself enough time to have these conversations with your health care provider before you quit.
Enjoy talking to yourself in your journal and I am sure you can pick a date that works well for you.
The best way to quit is to set a quit date and then prepare. Lately I have blogged about things to think about in preparation for your quit date, but I never spoke about picking your Quit Date. It is very important to pick a day and then prepare, so today the important question and journal entry can be what makes a good Quit Date.
First it is important to give yourself some time to journal. An important consideration is Timing. We each have crazy stress filled days and quieter days when there aren't as many things going on. I know most of you don't have quiet days but I do know that some days are not as crazy busy as others. Holidays are usually just packed full of responsibilities and to find a minute free is amazing but now that the holidays are over there might be some winter doldrums ahead of us. Now might be a better time to quit. In thinking through Quit Dates I would like to encourage you to literally look at your calendar, get out your journal and have a discussion with yourself on the pages of your journal about what would be the best time to Quit Tobacco. Well there be time to go to a movie with a friend. Maybe you can even quit with a friend and have a guaranteed support from someone who will understand! Well there be time to go mall walking for a little exercise or time for other diversions when cravings become difficult? Is your family in a period of relative calm? All of these can make a difficult time easier!
Another thing to think about when deciding to quit is getting your Tobacco Treatment medication set up. Give yourself time to visit with your health care provider about quitting and if you are able to take medication, deciding on the medication that will work best for you. If you have tried something once and it didn't work don't completely discount it, you might be able figure out a way to make it work for you this time. Give yourself enough time to have these conversations with your health care provider before you quit.
Enjoy talking to yourself in your journal and I am sure you can pick a date that works well for you.
Saturday, January 2, 2010
Self Assessment to Help in Quitting
In this series of blogs where I have been encouraging Self Awareness Activities in preparation for quitting I have another activity which is developed to help people think of the rituals and routines associated with tobacco and encourage thinking of replacement of those rituals with other routines. Try including in your Quit Diary your responses to this next series of questions.
When you smoke or chew, you establish a routine or habit. You may miss the many rituals involved with using tobacco products.
The Smoking/chewing rituals I like most were:
1.
2.
3.
Activities I will substitute for these rituals include:
1.
2.
Describe three situations in which you used tobacco products even when you didn't feel like it. (ex. First thing in the morning)
1.
2.
3.
Over time, you have reinforced thousands of behaviors with the mouth.
Activities I will substitute for oral reinforcement include (possible choices: chewing gum, toothpicks, straws, low-calorie foods, sugar-free candy, worry stones, herbal tea)
1.
2.
3.
Nicotine is a drug that causes physical dependency and, therefore, uncomfortable withdrawal symptoms occur when you stop using it.
What I fear most about experiencing withdrawal symptoms is:
1.
2.
Activities I will use to help myself cope with withdrawal include (possible choices: nicotine replacement products, therapeutic massage, acupuncture, medication, exercise)
1.
2.
When the cravings are especially intense, I will (possible choices: use a nicotine nasal spray, all a friend exercise):
1.
2.
When you smoke or chew, you establish a routine or habit. You may miss the many rituals involved with using tobacco products.
The Smoking/chewing rituals I like most were:
1.
2.
3.
Activities I will substitute for these rituals include:
1.
2.
Describe three situations in which you used tobacco products even when you didn't feel like it. (ex. First thing in the morning)
1.
2.
3.
Over time, you have reinforced thousands of behaviors with the mouth.
Activities I will substitute for oral reinforcement include (possible choices: chewing gum, toothpicks, straws, low-calorie foods, sugar-free candy, worry stones, herbal tea)
1.
2.
3.
Nicotine is a drug that causes physical dependency and, therefore, uncomfortable withdrawal symptoms occur when you stop using it.
What I fear most about experiencing withdrawal symptoms is:
1.
2.
Activities I will use to help myself cope with withdrawal include (possible choices: nicotine replacement products, therapeutic massage, acupuncture, medication, exercise)
1.
2.
When the cravings are especially intense, I will (possible choices: use a nicotine nasal spray, all a friend exercise):
1.
2.
Subscribe to:
Posts (Atom)