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The 3 Best Ways To Keep Your Quit Through The Holiday Season


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The time of the year from Thanksgiving to New Year's Day is loaded with triggers to smoke. A successful quit depends on your ability to remain focused on your goal of a smoke-free life. This is no easy task, especially for the newly quit. The holiday distractions and being with people in places where you used to smoke can lure you back into old habits and lifestyle. Be prepared and get your game plan in place before the festivities begin.

Keep Your Stress Levels In Check

Holiday travel, traffic, shopping, finances, and family issues can pile on the stress and trigger strong cravings to smoke. Do your holiday shopping early and stay within your budget to prevent debt-incurred stress. Homemade gifts or planning a family draw for a gift exchange will keep the costs down but still express the sentiment. Plan your trips, give yourself plenty of time, and avoid travel during busy traffic hours. Exercise is one of the best stress reducers, so get moving daily to boost your mood, relieve tension and any urges to smoke.

Family members grow, move away, pass away, and sometimes hold grievances against one another. Try to be accepting and understanding. If you find yourself getting stressed at a holiday gathering, just step aside and take a breather by going for a walk and getting fresh air. Or simply take in a few deep breaths, hold, and slowly release.  Make sure you take some alone time if the holiday cooking, cleaning, and entertaining are getting to you. A hot relaxing bath or listening to soothing music may be all you need to quiet your mind, focus inward, and calm down.

Don't Overindulge In Food Or Drink

Food often seems to play the biggest role in holiday celebrations. Tables are laden with family members' favorite recipes. Expect the temptations to be looking you square in the eye and make the decision beforehand to enjoy in moderation. If you let yourself go hog wild, it may be easier to give in to other temptations or find yourself craving a cigarette to squelch the over-stuffed feeling in your stomach.

Stay away from or limit drinking alcohol. Your resolve not to smoke dissolves the more you drink, making it easier to slip back to smoking without thinking. Alcohol is a smoking trigger for many, so stick to juices, club soda with a splash of cranberry juice, apple cider or water with lemon. Have a plan in place on how you will navigate your way around the table and bar. Promise yourself a reward for getting through the holiday event smoke-free. By not overindulging in food and alcohol you will remain in control, able to make wise decisions and stay strong in your quit.

Seek Out Support

Going to gatherings or parties where others are smoking can be challenging when you are quitting. It's beneficial to let your friends and family know ahead of time you have quit smoking and ask for their support by not smoking around you. Keep your distance. Watching others smoke can trigger strong cravings to light up. Move away from smoking situations and socialize with nonsmokers.  Go outside for fresh air at times when there's no avoiding the smoke. If possible bring a nonsmoking friend or support buddy with you to the holiday event. There's no need to quit alone; with a Smartphone you can always find online quit smoking support in our QuitNet forums or chat rooms. Getting through the holiday season with your quit intact is absolutely do-able with careful planning and support!

Happy Holidays, and KTQ!


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Diabetes and Smoking – Never a Good Mix



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November is Diabetes Awareness month and a fitting time to speak of the harmful consequences of smoking cigarettes with diabetes. Awareness is also needed regarding the associated link between smoking and type 2 diabetes.


Diabetes is a group of diseases which are on the rise, including more than 29 million Americans and 380 million people worldwide. The most familiar types of diabetes are: type 1 -- formerly known as juvenile-onset or insulin dependent diabetes, and the more common type 2 -- formerly called adult-onset or non insulin-dependent diabetes. People who have diabetes have blood sugar levels that are abnormally high because their body doesn't make enough insulin to process the sugar, or can't use it properly.


Over time, diabetes can be wearing on the body and is associated with serious health complications. Presently diabetes cannot be cured, but it can be managed, and complications reduced. Quitting smoking is especially important in not only the management and reduction of health complications for those with diabetes, but also in reducing a person's risk of getting the disease.       


                           The Negative Impact of Smoking with Diabetes 

  • Smokers with diabetes tend to have more difficulty with insulin dosing and poorer control over blood sugar levels than non smokers, making management of their disease more difficult.
  • Those with diabetes are 2 to 4 times more likely to get heart disease, and the chances of having a stroke are doubled. Smoking worsens and speeds up the growth of plaque build up on the walls of the arteries, causing narrowing and reducing the oxygen and blood supply to the affected areas in the body. Smoking also raises bad cholesterol levels and blood pressure. It's plain to see how smoking with diabetes multiplies the risk for heart disease and stroke.  
  • Diabetes presents a risk for developing long-term complications affecting the eyes (diabetic retinopathy), kidneys (diabetic nephropathy), and nerves (diabetic neuropathy). Smoking will aggravate these conditions and could lead to more serious symptoms and require much more treatment.


                              Smoking Increases the Risk of Type 2 Diabetes 

If you are still smoking, here’s another great reason to quit. A smoker’s odds of developing diabetes are 30 to 40 % higher than a nonsmoker's. The longer you smoke, the higher your risk. Smoking raises blood sugar levels. The nicotine and other chemicals in smoke can impair your body's response to insulin and lead to insulin resistance, a precursor for the disease. To prevent diabetes it's necessary to quit smoking, stay physically active, and lose weight if you are overweight or obese.


                            The Benefits of Quitting Smoking Now

  • Better management of blood sugar levels.
  • Improvements in insulin sensitivity.
  • Reduces the risk of heart disease and stroke, which are already a risk factor for those with diabetes. 
  • Reduces aggravating diabetic complications involving the eyes, kidneys, nerves and vascular system.
  • Decreases the chances of premature death.


Diabetes and smoking is a harmful mix. If you smoke, it’s especially important that you stop now to prevent serious health complications. There’s no need to quit alone; you can always find online non-smoking support, or find ex-smokers in your family or circle of friends.  If you don’t smoke, continue to keep up the good work and stay that way. Quitting smoking now will benefit your health immediately, whether you have diabetes or not. It's the best thing you can do for your wellbeing!


Keep Going and Keep the Quit!



Q Counselor

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Autopilot And Smoking Relapse



Relapse Prevention Have you ever found yourself smoking a cigarette 'out of nowhere' when you had a good stretch of success behind you? If so, welcome to the autopilot zone! You can end up on autopilot when quitting smoking, stopping drinking, or working through other lifelong addictive behavioral patterns.   

This experience can create a sense of fear and lack of control. How will you ever quit if you end up back at square one without knowing when, how or why it happened? Great question! Autopilot can take you places you don't want to go. Let's look at the process, so you can move from that all too familiar space of  'What happened?' and back into the driver's seat.

A Red Flag

Be alert as your subconscious begins playing old smoking tapes in the background! You may have a passing thought of smoking when you see an ashtray or an old smoking buddy. You may start reminiscing about smoking; even think you smell or taste it. You may not even register you are having these thoughts, or you may wonder where that thought came from and go about your day.

  • TIP: This is the first red flag that smoking has entered your radar. It is not a bad thing, and random thoughts of smoking are quite common long after a person quits. Reaffirm your quit. Acknowledge these thoughts! "I am aware I have had smoking thoughts, and I no longer smoke and have no interest in ever smoking again." 

Addicted Mind  

Justification begins! This is where those ignored random thoughts grow into self talk about smoking. Examples:"It has been so long I can have just one...No one cares if I quit, what difference does it make? ...I deserve a reward for ___________." And so on until you start subconsciously planning to smoke.

  • TIP: Recognize when you begin justifying smoking, as this puts you on the doorstep of relapse! Prepare an index card with statements and facts that counter your personal justifications, and read it out loud when you start slipping towards smoking. Doing so can keep you on track. Examples: "Have I ever had 'just one'? How has that worked out for me in the past? I love my quit, I am going to honor it How will I feel if I do something else instead right now?" You can also use self talk to tell your addicted mind "I am not falling for this, I know the truth!" or whatever works for you. 

Critical Stage  

At this point, autopilot is engaged. You have lost all conscious awareness of your quit, how long you have been quit, how far you have come, what your quit means to you or how you will feel after you smoke. You have entered the autopilot zone, and your hand is moving towards the cigarette. There may be an actually physical sensation of mental disconnect, a "What the hell, I am going for it" as another part of you is saying "What are you doing?!"  

  • TIP:  Recognize you are entering the zone. Stop Everything. Break autopilot by staring at your hand, as in really stare at it.  It is reaching for a cigarette! YOU are reaching for a cigarette! You know on some level you do not want to relapse. Find that place by asking your self "What am I feeling right now?  In what ways am I justifying this action is alright? What is the truth about that? What else can I do right at this very minute to get away from here?" 

The Choice  

This is your wake up call. You are now actively choosing what to do next. You physically cannot relapse if your hand does not make contact with a cigarette! What are you going to do? Accepting that whatever comes next is your choice builds the foundation for your forever quit! Before you do anything, write down three reasons for your actions.

If you choose not to smoke:

  • You successfully recognized your personal signs of relapse, and are navigating them.
  • You successfully broke autopilot by learning to stay in the moment, and recognize danger signs
  • You made a conscious choice. By choosing not to smoke, you have reaffirmed your commitment to your quit, and this new habit is settling firmly into place. Congrats!  
  • You identified three awesome motivations to help keep your quit going strong.

If you choose to smoke anyway:

  • You successfully recognized your personal signs of relapse, and need to continue practicing the above tips to help you navigate your quit process.
  • You successfully broke autopilot by learning to stay in the moment, and recognize danger signs.
  • You made a conscious choice. By choosing to smoke, you can now choose Not to smoke; your awareness is growing.  
  • You identified three justifications or triggers you need to plan ahead for. 


This is when a new, conscious tape begins playing in the foreground.  By recognizing the signs, you can hear those old tapes start to play, and know it is time to gear up and take charge. You will be able to navigate justifications and steer your thoughts away from the critical stage. As a result, you gain confidence, control and the power of choice! 

awarenessThese steps help train your mind to stay in the moment and choose behaviors you prefer, keep those behaviors going long term, and replace your old habits once and for all with all the healthy new ones you desire.

Stay focused, and KTQ!

Vikki CTTS-M 

Master Certified Tobacco Treatment Specialist  


  Join the Q for free support & encouragement:   

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When Smoke Gets In Your Eyes



describe the imageIt’s common knowledge that smoking poses serious health risks. No wonder, as tobacco smoke is made up of at least 7000 active chemicals, most of them toxic, including 70 that are known to cause cancer. Let’s face it -- smoking harms every organ in the body. So, what comes to mind when you think about the health effects of smoking tobacco?  Heart disease, stroke, lung cancer and emphysema are familiar health risks to most people. Smoking increases the risks for developing eye disorders. Here are some of the visual consequences of smoking.


For Your Eyes Only – More Reasons To Quit Smoking

Cataracts - When a cataract occurs the eye lens becomes cloudy, causing vision problems. Cataracts are common as we age. Smoking reduces the supply of antioxidants in the eyes and increases the risk of getting a cataract. The more you smoke the greater the risk and severity of the cataract. If you smoke a pack or more a day you double your chance of getting a cataract. If you quit smoking you can lower your risk level to almost that of a person who never smoked!

Age-related macular degeneration (AMD) – AMD involves degenerative changes in the macula, the area of the retina that is responsible for detailed central vision. Vision with AMD may appear distorted, blurred or dark in the center. The central vision loss with AMD can interfere with everyday activities we may take for granted, like reading, driving or seeing faces. Smoking reduces blood flow in the eye and can cause damage to the retina. Studies show smoking triples the risk factor of developing AMD. The risk is increased the more you smoke, and the longer you have smoked. Smoking also affects the nonsmokers who live with smokers by increasing their risk for AMD. Quitting smoking will not only reduce your risk of developing this eye disease, but also keep those you care about safe. 

Diabetic retinopathy - Smoking can double your risk of getting diabetes. Diabetic retinopathy is an eye complication related to diabetes that can harm vision. In this eye disease the blood vessels that supply the retina become damaged. Smoking increases blood pressure, reduces the amount of oxygen in the blood and raises blood sugar if you have diabetes, making it clear that smoking is not only a risk factor for developing the eye disease, but also aggravates the condition by damaging the blood vessels. The best way to avoid the complications of diabetes is to stop smoking, or never start.

Thyroid eye disease (TED) – Graves’ disease is caused by an overactive thyroid gland. A complication of Graves’ is thyroid eye disease. This condition may cause protruding eyes, eye irritation, and vision problems that could lead to blindness. People with Graves’ who smoke not only increase their chances of TED by four times, but also increase the severity of the problem. Graves’ is an immune system disorder and the chemicals in tobacco smoke impair the body’s protective abilities. Giving up the smokes for good is imperative to protect your eyes.

Eye Irritation - Tobacco smoke can aggravate conditions such as dry eye syndrome, which is caused by a chronic lack of sufficient tears on the surface of the eye, with smokers being twice as likely to get it. Tobacco smoke irritates the eyes and can cause a feeling of burning, scratching and dryness, especially in those who don’t smoke.

As you can see, exposure to tobacco smoke, either as the smoker or passively, increases the risk for eye disorders. Smoking is a major preventable risk factor. Protect your eyes and those around you by never starting to smoke, quitting now if you do smoke, and staying quit for good.

Keep Going and Keep the Quit!


Q Counselor


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Lifestyle Changes For A Successful Quit


Lifestyle Changes For SuccessThe path to a successful quit is not carved in stone. What works for one person may not be effective for you. To succeed, you need to get involved in the quit process, and your life! Put effort into discovering what inspires you, entertains you, rewards you, and matters to you. Be willing to try lots of different things until you find things that work for you.

Healthy lifestyle choices can help anyone feel better. Feeling better means less cravings and stress, as well as more motivation to keep your quit going strong. Here are some ways to incorporate healthier habits into your daily routine: 


  • Eat Smart
  1. Put half the serving sizes on your plate compared to normal. If you are still hungry, add second servings of protein and vegetables. 
  2. Use smaller plates and bowls.
  3. Do not put serving dishes on the table. Keep extra food on the stove,counter or in refrigerator. 
  4. Cut out one fat (ex: butter, ranch dressing, bacon) and one sugar (candy bar, jam, donut, soda, cookie) that you would normally have eaten today.
  5. Eat 2 extra servings of fresh fruits or vegetables today.
  6. Today, drink one large glass of water more than you usually do.
  7. Say 'no' to a snack food today, and eat something healthy & low cal instead.
  8. Replace a food you normally eat with a lower fat or lower sugar version.


  • Get Moving
  1. Stretch your body before getting out of bed today.
  2. Go for a brisk 15 minute walk after lunch, work break, dinner.
  3. Park far enough away to get a good walk to and from your car.
  4. Take the stairs instead of the elevator.
  5. Take your dog or family out for a walk instead of watching TV.
  6. Join a gym, fitness center, studio or group that interests you (bike/ski/swim/walk/dance/skate/mall walking/bowling); pick something new and give it a try!  
  7. Buddy up. Exercise is more likely to occur when you have someone to go with you, encourage you, and count on you. 
  8. You don't have to run a marathon! Simply strive to get moving on more days of the week than you do now, and you will enjoy a more active lifestyle!


  • Have Fun
  1. Enjoy something every day! Pick what you plan to enjoy today!
  2. Wear your favorite shirt or outfit.  
  3. Break out the 'good' whatever- cologne, perfume, candles, dishes, blanket, sheets, towels. Enjoy!
  4. Stop by your favorite market, cafe or coffee shop.
  5. Do something 'just for you' today.
  6. Take time for a friend or loved one. You can go to lunch, the movies, meet for coffee, sit on a park bench, walk the beach or neighborhood, go window shopping, or have an uninterrupted phone call. 
  7. Make a new ritual. Friday night pizza, Tuesday lunch at the park, Saturday morning at the coffee shop; having something to look forward to that you enjoy adds fun to your week.
  8. Read a good book, rent a movie, take a long bath, journal, sing, dance, ride, play music; do something you enjoy doing every single day!


  • Rest Up
  1. Go to bed close to the same time every night. This helps you fall asleep easier. 
  2. Aim for the amount of sleep you function best on. Some people feel great on 7 hours, others need 9. If you need more sleep than you are getting now, commit to going to bed a half hour earlier tonight. 
  3. Keep your sleeping room dark, cool and quiet.  
  4. Turn off the television, computer, phone and other electronics when you go to bed.
  5. Get up at the same time in the morning, even on weekends. Sleeping in an hour is fine, but sleeping until noon on Sunday followed by a 5:00am alarm on Monday is a sure way to feel tried. Feeling tired adds to stress, mood swings, and cravings for both cigarettes and food. 
  6. Avoid exercise a few hours before bed. Exercise revs up your metabolism, making it harder to fall asleep. 
  7. Avoid a large meal before bed. It is harder to digest food when lying down, and acid reflux, heartburn and overall discomfort can keep you awake and is unhealthy.
  8. Add one new thing to your before bed routine that helps you relax. You could get things ready for the next day to help quiet your mind, read a book for a half hour, drink herbal tea or perhaps write in a journal. 

Which of the above lifestyle changes are you willing to commit to? Select several items that appeal to you, and get started on them today. Taking just a few new actions daily can make a huge difference in your overall health, without feeling overwhelming. A healthy and smoke-free lifestyle is within your reach. Just take a few steps a day, and you will succeed!

Keep going, and KTQ :)

Vikki CTTS-M  

Master Certified Tobacco Treatment Specialist


      You don't have to quit alone:

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ADHD and Staying on Track Quitting Smoking



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It’s a known fact that smoking is no good for you. Cigarette smoking causes many types of cancer, increases the risk of stroke, heart and lung disease and many other health problems. Smoking is also expensive and may cause financial hardship for some. Even armed with this knowledge, most of us find quitting smoking a major struggle, but for those with attention deficit hyperactivity disorder (ADHD ) it may be even more difficult to stay on track with their quit.

ADHD is a neurological condition that effects focus and concentration and presents as restlessness in adults. ADHD is not actually a deficit of attention, but more of a problem with controlling one’s attention span. Individuals with ADHD will find it difficult to focus on tasks that bore them, but have the ability to hyper focus on activities that interest them. They may become completely absorbed in an art project for hours, while the paperwork at the office is piling up.

Smoking is much more prevalent in folks with ADHD than in the general population, (41% ADHD to 26% general population). This group of smokers begins at an earlier age and is apt to be more nicotine dependent. Nicotine temporarily changes brain chemistry with the increase of dopamine and norepinephrine, and may improve attention and performance in people with this disorder. This reduction in ADHD symptoms may be one of the reasons tobacco can easily become the drug of choice for teenagers with this diagnosis. Teens with ADHD are more easily influenced by their friends and the need to be liked and fit in. So, smoking that starts off as peer pressure may end up being a way to self-medicate the ADHD. 

For those of you with ADHD, know that quitting smoking is a doable goal. It will take a bit more persistence, work and energy than other quitters may have to exert, but you are resourceful and those are strengths you possess. After all, you have had lots of experience learning to overcome the ADHD obstacles in your life. Here are some tips for staying on track with quitting smoking.

● Seek out support and encouragement. Let your family and friends know your quitting plans and how you feel they may be helpful. Reach out for social support and create quit friends here on the Q!

● Talk to your doctor about the options with stop smoking medications to help reduce withdrawal symptoms and cravings when quitting smoking.  Nicotine dependence and withdrawal symptoms are likely to be more severe when folks with ADHD stop smoking, so a quit medication may be helpful. Nicotine replacement therapy appears to work the same in people with ADHD as those without the condition.

● Identify your triggers to smoke and create ways to avoid them. Have a plan in place for high risk situations. Your trigger may be boredom or idle time. Come up with ways to beat the boredom. Go for a walk, read a book, hop online and visit your friends on the Q! A high risk situation may be socializing with friends who smoke. A solution is going to a smoke-free restaurant or bar, where the smoking won’t be in your presence.

● Use relaxation exercises. The quitting process is stressful and added stress may increase your ADHD symptoms, so practice some coping strategies such as deep breathing, meditation, yoga or tai chi to reduce tension.

● Think positive. Use your ability to hyper focus on all the benefits you will reap by remaining smoke-free.

● Include some exercise into your day. It will help burn off the restlessness and release those feel-good hormones in the brain.

● Keep a sense of humor. It will boost your mood, reduce stress and create a happier life.

Quitting smoking is a process that takes time and practice before you get it right, so just take it one day at a time. Stay on track and you will get there!


Keep Going and Keep the Quit!


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I Want To Quit Smoking! Where Do I Start?

path to a successful quit

Are you ready to quit, but don't know where to start? Let's take a look at some suggestions to help put you on the path to success!

You may already know that nicotine from smoking clears your system in 72 hours. Or, that cigarettes contain over 4000 chemicals, tar and gases. Detox involves more than just nicotine leaving your system, so it usually takes a few weeks before you get to the 'feeling better' phase of your quit. However, detox is only part of your quit process! Two thirds of quitting successfully involves actively addressing the emotional, habitual, and behavioral attachment to the act of smoking.

The Quit Formula

Using a quit medication such as Chantix, Zyban or NRT to take the edge off cravings + having clear motivations for what you will gain as a nonsmoker + having support from friends, quit buddies and family + learning from your past relapse triggers + staying busy while addressing those personal triggers effectively = a successful Quit!

You can quit with or without NRT or quit medications. The choice is yours, and many people do quit successfully cold turkey. You may have stronger initial cravings and withdrawal symptoms, but the overall quit process will remain the same.

The purpose of NRT (patch/lozenge/gum) is to take the edge off cravings so you can focus on breaking your attachments to the act of smoking. NRT keeps a slow, low, steady dose of nicotine in your system so you avoid the addictive 'rush/crash/crave' cycle that makes quitting tobacco so difficult. By removing some of the intensity of physical withdrawals, it may be easier for you to 'do the work' of practicing new nonsmoking behaviors and coping tools that support your new, smoke-free lifestyle.


8 Weeks

NRT and quit medications are advised to be used for at least 8 weeks, and tapered off as directed by the product/medication manufacturer. Stepping down as directed ensures minimal cravings and maximum quit support. Why 8 weeks? Research shows it takes a good 8 weeks of practicing new behaviors, habits and coping tools to 'learn' a new habit. Doing so with overwhelming physical cravings often leads to relapse before any of the 'learning new behaviors' or 'habit breaking' part ever takes place. Reduced craving ensure you will stick with your quit long enough to succeed. In fact, using a support product can double your chances of a successful quit!


Work Your Quit

Long term quit success comes from having 8 weeks of practice and actively practicing new behaviors and coping tools, not from simply having support. The key factor here is the Quitter must actively work their quit process daily in order for support products or a cold turkey quit to be effective. How do you work your quit? You can start with some reflection and planning. Take a look at your biggest tobacco triggers. That is where you will want to put your time, energy and focus during the next few months!

  • If you have quit for even a day; you have had success! What worked?
  • What are your top three triggers?
  • How have you dealt with these triggers during previous quits?
  • What are a few more things you will commit to doing this time?
  • How will you cope with stress, boredom, anger, and other smokers?
  • Who will support your quit efforts? Reach out!


Become A Nonsmoker

Own your quit by coming up with new behaviors and trigger coping solutions that could work for you. For example, if coffee is a trigger, then drink your morning coffee at a smoke-free coffee shop, or make tea or hot cider at home instead. If driving is a trigger, drink water with a straw, sing along to a new CD, or repeat your motivations for quitting as you drive. Practice getting through cravings, triggers, disappointments and day to day life situations without using tobacco. No amount of NRT or medications can do this particular part of the quit for you, which is a good thing! It forces the newly quit to identify new coping tools and start thinking about living their day to day lives without a cigarette.

Quitting smoking is the best thing you can do for your health. Get started right away! Let your support method of choice do its job, while you do your job ~ actively work your quit process! You will learn lots of new ways to enjoy your healthy, nonsmoking lifestyle.

Keep going, and KTQ!

Vikki CTTS-M

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Quitting, Withdrawals, And Not A Happy Me!


withdrawalWhat are some challenges you can expect during the detox process? Will they ever end? Can you make it through? Those are all great questions; and ones we will answer in this installment of the QBlog!

First and foremost, re-frame your experience. The more you focus on healing, detox and healthy changes, the less difficulty you will have with the overall process. This is a lifelong gift you are giving yourself. Instead of 'Poor me', think 'Hooray for me'! Celebrate your efforts and accomplishment each and every day. Doing so inspires you to keep going.

Next, know that side effects will happen, and detoxing after years of smoking will bring some degree of discomfort. Accept this, and let temporary symptoms pass. They are unavoidable, and simply the reality of the quit process. Rest assured, there is an end in sight! Let's take a look at some of the challenges you may encounter: 

Mood Swings

If you have ever stopped caffeine or been on a diet, you know how grumpy you can feel. Quitting smoking causes similar changes in the brain. Feel good neurotransmitters are no longer being stimulated, and the rebound effect combined with hormone fluctuations and physical withdrawals can leave you angry, sad, irritated and on edge. In addition, if your only coping tool was smoking, you now find yourself with outlet for entertainment, reward, relaxation, or comfort! You want a cigarette and can't have one, so that adds to the frustration. This phase can last a few weeks to a month, and is best addressed with new coping tools, rewards, distractions, and activities. Stay busy, reach out to friends for support and limit your sugar intake to avoid mood swings.

Fatigue Or Insomnia 

Many quitters feel exhausted or cannot sleep. The former do not feel better no matter how much sleep they get; the latter are exhausted as they cannot sleep even though they want to. This adds to the irritability and anxiety already being experienced. It also adds to the lack of focus many quitters report, which adversely affects performance at school and work. These symptoms usually pass in the first few weeks. You can try limiting caffeine, exercising, keeping blood sugar levels steady via healthy, small and frequent snacks, managing stress through deep breathing and going to bed at the same time every night in a quiet, cool, dark room.   

Physical Withdrawals

Cravings, hunger, flu-like symptoms, headaches, bloating and stress are common side effects during the detox process. Don't get discouraged. These symptoms will pass, and it will be worth it. It may be easy at this point to dwell on how much worse you feel as a nonsmoker, so redirect your thoughts towards how well your system is healing after years of smoking! Exercise can help reduce physical symptoms and side effects. Get up, get out and take a brisk walk! Breathe the fresh air, clear your mind and get your heart rate up. You will feel better in no time.

Not Yourself

Lack of focus, new routines and the unfamiliar change in your day to day life can leave you feeling out of sorts. It takes time before the new nonsmoking you feels as comfortable as the old smoking you once did. This is normal. It requires patience, practice and most of all - not smoking. The only way to get to the easier, happier, and healthier part is to keep going. No matter what happens to you, or around you, keep your quit your number one priority. Commit to waking up a nonsmoker, and celebrate your success!

Knowing what to expect means you will not be derailed by symptoms. It allows you to embrace the process, plan ahead, and move successfully towards a healthy, smoke-free you!

Keep going, and KTQ,

 Vikki Q  CTTS-M

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Surviving Week One of Your Quit


describe the imageFor most smokers quitting doesn't come easy; it’s hard work. Feelings of irritability, anxiety, and generalized discomfort abound. Getting through your first week smoke-free is especially important, as this is when withdrawal symptoms are the strongest and it’s easy to get lured back into lighting up for a quick fix. Week one is also a time when you are laying the groundwork for behavioral change. Quitting takes careful planning and a strategy for all the possible situations that could trip you up. It's not a time to be impulsive and just wing it. It's easier to navigate through the often difficult first week of quitting if you plan ahead and are prepared for the discomfort of withdrawal symptoms and any strong cravings to smoke. Along with a solid quit plan you will need determination, commitment and support to get you through the tough times.

Create a Winning Strategy

  • Set yourself up to win by ditching all your cigarettes/tobacco products before the big quit date.  If the cigarette is not there you can’t smoke it. While you are at it, trash the lighters and ashtrays too. Get rid of all evidence of a smoking life. You are on the road to better health!

  • Evidence shows that using nicotine replacement therapy, Zyban or Chanix to reduce craving for cigarettes increases your chances of staying quit. By lessening the withdrawal symptoms, these medications allow you the ability to work on changing smoking behaviors and focus more on your quit. If this is the route you decide to take, make sure you have the chosen quit medication actually on hand before your quit date. Your addicted mind will be looking for any available excuse to smoke or delay quitting.

  • In the early days of quitting it’s best to change your daily routines, as they are usually tied into your smoking habit. Smoking is often associated with certain activities like coffee/tea in the morning, getting behind the wheel of your vehicle, after meals, or socializing with other smokers during a work break or at home. By changing the routine of your usual ‘where, when and who’ you break these ties with smoking and reduce triggers and cravings to smoke. 

  • Have a list of coping tools ready for handling withdrawal and cravings to smoke. You may have withdrawal symptoms for the first couple of weeks or so after quitting. Remind yourself that they are only temporary and that the benefits of quitting outweigh the discomfort.  For example: If you are feeling irritable, moody or stressed, go out for a walk, listen to music, or practice deep breathing. Have water, gum and fresh fruit/veggies available as an oral substitute for smoking. Keep your hands active by using a squeeze ball, gardening, cooking or playing a game on your phone/laptop. When a craving appears use one of the 5 D’s – Delay, Distract, Drink Water, Deep-Breathe and Discuss. Cravings to smoke only last a few minutes and they disappear whether you smoke or not. 

  • Beforehand, get your support people and resources ready and waiting on the sidelines. Let your family, friends and co-workers know how they can help you quit. If you live with a smoker, ask them to smoke outdoors, out of view, and not leave tobacco products in sight. Being around people smoking or seeing cigarettes, lighters, etc. are strong triggers to smoke. Use your cell phone or computer to connect with our community at, for added support. There really is no need to quit alone!

Take your quit one day at a time. Forever is too mountainous. Stay determined and commit to doing whatever it takes to make it through the day tobacco-free. At the end of each day reflect back on what was helpful and what wasn’t, planning the next day accordingly. Reward yourself for any challenging situations you overcame smoke-free; this will keep you motivated and moving forward in your quit.  Each day you chose not to smoke makes you stronger and moves you closer to the reality of a smoke-free life. 

Keep Going and Keep the Quit!

BetteQ, CTTS-M

Get  Help Quitting

5 Great Tips For A Healthy Heart


heartHeart disease is the number one cause of death in the United States. The American Heart Association reports that more than one in three adult men and adult women have some form of cardiovascular disease (CVD). In 2010, CVD took the lives of 387,318 men and 400,332 women in the USA alone.

Stopping smoking is one of the best things you can do for your heart. Your heart needs as much protection as possible as you age. Adopting a heart-healthy lifestyle requires awareness, commitment and effort. Here are some tips to help your heart keep beating for a very long time:  

1. Know Your Numbers

Know what your BMI, blood pressure, cholesterol (LDL/HDL and triglycerides), and blood sugar  numbers are. Your numbers point to areas of concern that can be addressed with lifestyle changes, as well as help monitor personal health changes from year to year. Many heart attacks occur among people with normal cholesterol levels. Your numbers do not tell the whole story, but they are a great place to start. Type 2 diabetes can be managed once you know you have it, so get your numbers and keep them all within the healthy range via new behavioral choices and your doctor's assistance. 

2. Weight Matters

A healthy weight for you personally does not mean being thin, but it does mean reaching and maintaining a healthy weight for your height, age, body type and gender. Excess body fat around the middle is associated with a higher risk of heart disease. As we age, the midsection is where extra pounds tend to accumulate. In addition, some body types naturally hold weight in the waist/abdominal area. The goal is to reach your individual target weight and measurements in a healthy manner. Eating less sodium, saturated fats and processed foods will help your waistline and your heart. Load up on fresh fruits, vegetables and lean protein. Add complex carbohydrates like whole grains and oatmeal, low fat dairy and drink plenty of water. If you drink alcohol, do so in moderation.

3. Exercise Regularly

For those who are healthy enough to exercise, varied and consistent activity helps protect and strengthen your heart. There are many ways to benefit from movement. Walking, cleaning, mopping, mowing, raking, vacuuming, climbing stairs and doing daily tasks that get your heart rate up and help you break a sweat are good ways to exercise. Stretching, weight lifting, running, walking, bicycling, yoga and exercise classes are more structured ways to work out. A combination of tasks and workouts done throughout the week and continued over time will bring great health benefits. Exercise reduces appetite and stress while improving quality of sleep. Do exercise earlier in the day for sound sleep benefits.

4. Manage Stress

Stress is hard on your body and your heart. Chronic stress increases heart rate and raises cortisol levels, burns out your adrenal system and negatively affects your mood, attitude, digestion, sleep, concentration and happiness. Stress is a part of our busy lives,however, stress should not take over your life. Good time management skills, a good support system, deep breathing, taking time out of every day for enjoyment and relaxation, eating healthy meals throughout the day and daily activity are all great ways to help reduce stress.   

5. Love Your Life

A good attitude, a sense of gratitude and spending time with loved ones is good for your health, your happiness and your heart.  Volunteering, painting, writing, photography or being outdoors in nature can increase your sense of wellbeing and connection to life. When you love your life, your heart health will benefit!

By taking great care of your heart, you will stress less, feel better, enjoy life and take time to do all the things you love with the people you care about. You'll also swing the statistics in your favor.


Vikki Q CTTS-M 

                 You don't have to Quit alone:

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