When you stop smoking, you may have no idea what else to do during those moments you used to smoke. The things you come up with may not really 'do the trick' at first. Finding new emotional coping tools and behaviors can be challenging. The newly-quit often feel lost. Rest assured, most every smoker goes through this during their quit! Allow yourself a month or so to get to the 'feeling better' part. To help you navigate the beginning phase of your quit process, give these 3 tips a try:
1. Get To Know Yourself
What interests you? Motivates you? Inspires you? What do you find relaxing, rewarding or fun? Identify new meaningful activities, effective emotional coping tools and daily routines that really appeal to You. This is your quit, so get involved!
2. Plan For Success
Planning ahead for your personal triggers will ensure you make it to the other side successfully! Identify your top 2 smoking triggers, and that is where you'll want to put your time, energy and focus during the next month. Make a plan. What are some things you can do instead of smoke whenever you encounter a trigger? Could you take a walk, call a friend, listen to music, write in your journal, repeat a mantra or wash the car? What has worked for you before? What else can you try? Where will you go to enjoy yourself that is smoke free & supports your quit? How will you handle anger, stress or boredom? Know your triggers and have a clear plan of action for each and every one of them.
3. Smoking Is Not An Option
If you do not smoke today, you will never smoke again! The new you does not reach for a cigarette, no matter what happens, no matter how you feel. Smoking is not an option, so always ask yourself, "What is an option?" "What can I do?". It is in that moment of choosing something else that you will find the very answers that work perfectly for you. You will also reinforce your identity as a nonsmoker, increase your self confidence and strengthen your quit resolve. N.O.P.E. - Not One Puff Ever!
It takes more than just not smoking to become a nonsmoker! It takes ongoing, daily effort and practice. Try these 3 tips so you can work your quit effectively, make healthy lifestyle changes and gain long term quit success!
Keep going and KTQ,
Vikki C. CTTS-M
Master Certified Tobacco Treatment Specialist
Remember; you can quit smoking for good, and QuitNet is here to help:
Last week we talked about the many benefits of drinking water. This week, we will look at how certain food choices may help you KTQ by reducing cravings.
Smokers usually smoke the minute they feel anything. That can make it difficult for the newly quit to even know what they are craving! It takes practice to identify thirst, hunger, fatigue or boredom. Chances are a tall, cool glass of water and the right snack can have a quitter feeling back on track in no time. Selecting foods that may help kill craves can also help prevent overeating and weight gain. Eating small amounts throughout the day can manage blood sugar levels, reduce cravings, increase energy, kick up metabolic rate and stabilize moods. Sounds like a good plan, doesn't it? Here are some great food choices:
• Fruit For sugar cravings, reach for fresh fruit. Eating fresh fruit is a good way to increase your fiber and water intake, and to fill up without filling out. Most fruits are alkalizing, which may help reduce nicotine cravings in the beginning of your quit. Blueberries, apples, cherries, watermelon, grapes, plums, and oranges are a few of the many fresh fruit options.
• Vegetables For hand-to-mouth snacking options, try fresh, sliced vegetables. Vegetables are high in vitamins, antioxidants, and fiber, and are low in calories. You can eat enough to get full without affecting your waistline. Most vegetables are alkalizing, which may help reduce nicotine cravings in the beginning of your quit. Try sliced bell peppers, zucchini, cucumber, celery and carrots. Or, mix up a salad with lettuce or spinach greens.
• Mint To reduce sugar or nicotine cravings, try strong mint flavors. Peppermint, spearmint, and menthol-flavored cough drops, gum, sugar free hard candies and breath mints may help kill a crave.
• Sour/Tart To reduce sugar or nicotine cravings, you can also try sour or tart flavors such as lemon, lime, lemon drops, dill pickles or stuffed olives.
• Spicy Try spicy foods like hot salsa, Tabasco sauce, red or green chilies, and jalapenos to kill cravings. A generous sprinkling of black pepper may help take the edge off of cravings, as well.
• Warm Eating a warm meal is often more filling than a cold one. Oatmeal is a good choice. Add some cinnamon, applesauce or raisins to increase fiber and crave fighting properties.
• Hot Sipping hot tea is time consuming, and hot liquid may help satisfy cravings. Choose licorice, peppermint, lemon, cinnamon or other such flavored teas to help kill the crave. Green tea is high in antioxidants, and detox teas may offer added support for the newly quit.
• Crunchy The hand to mouth habit associated with smoking is hard to break. Eating crunchy foods like apples, almonds, seeds and raw vegetables can help to satisfy this trigger.
• Fat Foods that are high in healthy fats help you feel full longer and experience cravings less. Olive oil, coconut oil, nuts and avocados are some examples of healthy fats.
• Fiber Healthy foods that are high in fiber help you feel full longer and can counteract some of the constipation associated with quitting. Oatmeal, raisins, vegetables and legumes are some examples of high fiber foods.
To help yourself make good food choices, stock up ahead of time. Arrange your cabinets so the best food choices are front and center. Better yet, make a 'Quit Shelf' with all your go-to crave-killing foods and tape up a few motivational cards with images, mantras, or inspiring statements on them. You can even add your quit stats to your cards weekly. :) With preparation and commitment, you can make this quit your healthiest quit, your best quit - and your last quit!
Keep up the good work, keep going, and KTQ!
Master Certified Tobacco Treatment Specialist
Quit with us!
Not enough can be said about the wonderful properties of water! Drinking water is healthy for your entire system, and helps you keep the quit! The human body is up to 70% water, and yet many people do not drink enough of it throughout the day. The American lifestyle itself can be dehydrating given our frequent consumption of caffeine, alcohol, cigarettes, sodas and high sodium meals. Mild dehydration can cause water retention, bloat, constipation and other symptoms including:
• Dry skin
• Lack of energy
• Dry mouth
Are you drinking enough water? Moderate to severe dehydration can be dangerous; even fatal. Drinking enough water can help your body in many ways. The ‘8 glasses per day’ conventional wisdom is not carved in stone (or substantiated by research) so how much water you need to drink per day varies. The more you sweat or exercise, the more water you need to replace. If you consume dehydrating foods and beverages, you will need to drink more. Fruits, vegetables, tea, soup and other diet choices contain water, so you can allow for some of the water content in your diet to count towards your overall daily water intake. Try aiming for 6 glasses a day to help get your water drinking habit moving forward. This can easily be accomplished by substituting a glass of water for every soda, sugar laden juice or junk food snack you would normally reach for. Water actually makes you want to drink more, so after a few days of drinking 6 glasses per day, you will actually feel thirsty. It is that easy!
Here are a few of the many benefits of drinking enough water per day:
• Helps you KTQ! Water is great for ‘hand to mouth’ triggers, reduces physical cravings, distracts from smoking urges and takes up empty time previous spent smoking.
• Helps clear toxins. Your kidneys use water to help break down, process and clear toxins from your system.
• Aids your digestive system. Your intestines use water to keep things moving smoothly! If you don’t drink enough water, your colon pulls water to maintain hydration and constipation is a likely result.
• Helps your blood and bones. Water is used by your body to make healthy new bone and muscle cells.
• Prevents puffiness. Water has a diuretic affect in your body. Inother words, drinking lots of water will increase the excretion of water from your body. Your body holds water to preserve it. If you drink enough water, you will not retain water (unless you have a medical condition).
• Helps your metabolism. Water contributes to weight loss by stimulating your metabolism, killing hunger pangs and filling you up.
• Helps your comfort level. Water is involved in balancing your body temperature.
• Saves your joints. Water lubricates your joints and may reduce pain.
• Gives your face a healthy glow. Water improves your skin through internal hydration.
• Saves You. Water may help prevent a heart attack! Drinking a glass of water before bed or a hot bath/shower may reduce your chance of a heart attack.
• Saves money. Water is cheaper than other beverages (or free).
• Improves your smile. Water has a slight alkalizing affect which helps reduce acidity and is good for your teeth and overall mouth health.
Drinking enough water is very good for all of you! You can add lemon, lime or a splash of juice to add flavor. Try ice, a straw and your favorite glass to make drinking water a pleasant part of your day. Next week we will talk about ways to kill your cravings with certain foods.
Drink up, and KTQ!
Vikki CTTS-M Master Certified Tobacco Treatment Specialist
Visit QuitNet for inspiration and support!
People who have smoked for most of their lives may not recall what life was like before smoking. For years, smoking was a reward, a past time, a coping tool for stress, anger, boredom, anxiety, sadness, frustration and every other emotion or challenge that came along.
As a result, longtime smokers may not have developed emotional coping tools or practiced letting go or learned to sit with their feelings. This can leave the newly quit in double trouble! At the same time withdrawals, anxiety and stress step in, the quitter's only known coping tool (smoking) steps out. When you stop smoking, you stopped doing something you were used to doing every day for many years. It is no wonder why your emotions go through a challenging time!
It is normal to feel nervous, restless and even sad when you quit smoking. You miss your daily ritual; even more so if there are no new behaviors in place for each of the moments throughout the day that you used to smoke.
Quitting is a process. It takes time. It does not feel comfortable at first and that is OK! When you stop smoking, you can no longer do what you used to do in the same way you used to do it. Temporary mood swings can result from quit related hormone fluctuations and quit related withdrawals. It will get better, so keep going!
Know that every smoker goes through similar challenges. As you work your way through your quit, you are actually 'becoming a nonsmoker', not just 'not smoking'. Make a commitment to find new emotional coping tools so you can move forward happily and successfully as a nonsmoker. Plan ahead how you will meet your emotional needs as a nonsmoker. Your answers to the following questions will help provide you with a personal road map to success:
- How will you relax?
- How will you reward and celebrate?
- How will you process feelings of anger?
- How will you deal with anxiety?
- How will you cope with stress?
- How will you overcome sadness, depression?
- What will comfort you and get you through a bad day?
Chances are, you have no idea how to answer these questions because you have never had to! This is a normal experience, and rest assured you can find things that interest you, inspire you, calm, comfort, entertain and support you as a nonsmoker.
Think of things that have helped you get through strong trigger moments in the past. Think of things that make you laugh or recall fondly. Really work your quit process; brainstorm and come up with new emotional coping tools that can address your individual needs effectively. Next week, we will take these new coping tools you've identified and discuss how to move forward successfully as a nonsmoker!
Keep going and KTQ,
Vikki CTTS-M Celebrate your quit with other quitters:
A good support system is essential in maintaining a quit. This support comes from family and friends (covered in last week’s blog) or provided by a support group or quit-smoking program. Quitting smoking is no easy feat; it may be one of the most difficult life changes you make, so the more emotional support you gather the better. There’s no need to quit alone. Support groups and smoking cessation programs are out there for the joining; you just need to reach out in your community or search the internet. Read on to find the right fit for you.
Nicotine Anonymous is a quit smoking support group that uses principles from the Alcoholics Anonymous 12 Step program. This program focuses on the addictive nature of nicotine and the admission that you have lost control over your life and the use of tobacco. The Twelve Steps suggest a spiritual approach in believing that a power greater than you can help. There is no religious affiliation other than your own understanding and preference of a higher power. Quitting smoking is managed one day at a time and with the belief that following the 12 Steps promotes a healthier emotional and spiritual life enabling you to remain nicotine-free. New members are encouraged to find sponsors who will support and guide them through the recovery process. The anonymity of the program requires first names only; with this confidentiality participants may speak more freely in the group, obtaining the needed support. The meetings are free and world wide. For meeting locations and times visit http://www.nicotine-anonymous.org/
Smoking cessation programs are available in most communities. Often these structured programs are offered in local hospitals, doctor’s offices or community centers. Usually the classes are four to eight weeks in duration and meet on a weekly schedule, except on quit week, where a follow-up class is added two days into the quit for support. The classes are anywhere from one to two hours long, providing educational information and group interaction. The group interaction allows you to learn from others and provide mutual social support. This is especially helpful for those who lack support from family or friends. Discussed in class are reasons for quitting and the benefits, the addiction of nicotine and coping skills and strategies for handling cravings. Information is given on medications to help you quit. The class participants are asked to commit to a specific quit date. It’s always helpful if the class extends past the quit date so you will have the needed support. Depending on the length, the weekly classes cover support for maintaining your quit, weight gain, managing stress and relapse prevention. The facilitator should be experienced in group programs and qualified as a tobacco treatment specialist. Most smoking cessation programs have a fee, though some may be sponsored or covered by health insurance. General costs are $50.00 to $275.00.
The internet is a great way to access support for quitting smoking. There are many web sites that offer free support for quitting smoking, my all time favorite being QuitNetwww.quitnet.com . The benefit of QuitNet www.quitnet.com is that not only do you have access to online tobacco treatment specialists, but you have around the clock cessation support by means of the forums, clubs and chat rooms. The social support of connecting with other quitters is a powerful behavioral tool to use when quitting tobacco. Interacting with other ex-smokers who have gone or are going through similar quit experiences is extremely helpful, especially when you need some support during tough times. A web based support group like QuitNet www.quitnet.com is the perfect follow-up for the smoking cessation class that ended too soon, providing continued quit support. Online quit support is convenient and saves time. It may be as close to home as you can get.
Keep coming back, and KTQ,
Support from family and friends can be very helpful when you're going through the quitting process. Words of encouragement can spur on progress and keep the focus on the positive. It’s motivating knowing that your family/friends will stick by your side during the uncomfortable times, especially in the early days of your quit.
That being said, family and friends may also unintentionally do and say things that make it more difficult for you to quit, actually doing more harm than help. It’s usually not that family and friends want to roadblock your quit, but rather that they just don’t understand how difficult quitting can be. They may see only the irritable, depressed, and unpleasant person you have become, not realizing you are going through withdrawal and perhaps battling one huge crave after another.
The way to remedy this problem is through discussion. Start by explaining to family and friends how important their support will be in helping you quit for good. Let these people know the reasons why quitting is so important to you. Let them know quitting may be one of the hardest things you’ve ever done. Educate family members or friends who have never smoked on the addictiveness of nicotine and how withdrawal causes unpleasant side effects, such as anxiety, irritability, lack of concentration, depression, etc. Remind your family and friends these are normal but temporary quit symptoms.
If you have family or friends who still smoke, ask them if they have ever tried to quit, and if so, what were their experiences? They may have helpful advice. Make a list and think about ways your family and friends can be helpful in supporting your quit. If you live with a smoker ask them not to leave their tobacco products in sight and to smoke out doors and out of view. If needed, remind them that being around people smoking or seeing cigarettes, lighters, etc., are strong triggers to smoke. Tell them under no circumstances are they to offer you a cigarette. Your family and friends are the people in your life who care about you, so an honest and heartfelt request will more likely than not get you the needed support.
You may be a former smoker or a nonsmoker wondering how you can be supportive in helping a family member or friend who is quitting tobacco. You can begin by asking the quitter what they feel would be most helpful and honor their request. If you are a former smoker it may be helpful to share your past experiences; just respect that the quitter may be using a different quit plan. If the quitter is irritable or moody, it’s due to nicotine withdrawal, not a personal feeling towards you; withdrawal symptoms are temporary. Be available to listen to any concerns they may have about quitting. It's better to talk it out versus smoke it out.
Offer to do activities with the quitter that help distract from cravings, such as going to the gym, for a walk, to the movies, a museum, etc. Be in the quitter’s corner by picking up the slack at home when the stress of quitting is getting to them. Offer any needed help to lighten the load. Continue to encourage the quitter, even if the quitter backslides.
Quitting successfully takes many attempts. Each one is an opportunity to learn and move forward to success. Don't forget to praise your family/friend's quit milestones; whether it be one month or two years, all are cause to celebrate!
Keep coming back, and KTQ!
Next week:Joining a Support Group or Smoking Cessation Program
You can quit smoking successfully, and we can help:
Stress is a common relapse trigger. Stress happens to all of us, and stressors range from mild to overwhelming. Since stress can build to a breaking point, a good stress management plan is crucial for a successful quit.
The minute you find yourself feeling stressed, stop. Stop everything you are doing and take a good deep breath. Pause, and feel the air fill your lungs. Exhale slowly. Repeat 5 times. Trust that everything is going to work out as it is meant to be, that you are capable of handling the situation and that your best is always good enough. All you can do is all you can do - then let go. Focus on the task at hand, only own what is yours to own, and let the rest go.
Many of us live days filled with an endless list of tasks, appointments, chores, responsibilities, obligations and work. Take some time out of every day to do a few things for you! It is your life and one worth living in joy, not stress.. The rest is just 'stuff'. What do you enjoy? Do it! Play music, take a long hot bath, take a walk, go to a movie, spend time alone, read, journal, fix a quiet & healthy meal, take a short drive, go window shopping or to your favorite restaurant. Give yourself permission to put you at the top of your list! Let someone else make dinner. Leave the floors or paperwork for later. Take a day off - ENJOY! You deserve a break, and nothing is worth more than enjoying the journey of our lives.
TALK WITH A FRIEND
A problem shared is trouble spared! Good friends offer you feedback, a space for you to be heard, a venue for you to process your thoughts (and often, your own solutions), a shoulder to cry on, a cheerleader, a confidant, shared joy, encouragement or comfort in times of need. Reach out! Be a good friend, and appreciate the good friends you have. Your life will be improved many times over.
COUNT YOUR BLESSINGS
It is easy to get caught up in the swirl of worry and everything that is not working (car, dishwasher, conflicting personalities) when in fact, the majority of our lives ARE working! The washer may be broken, but how is your heart? Your health? Do you have somewhere to live? Have you laughed lately? Focus on what you do have, what you love, and what is right in your world. The rest is just random ups and downs. What you focus on grows - focus on all the good things around you!
HONOR YOUR QUIT
Quitting smoking is a big change. It takes effort, commitment, will power, planning and daily attention. Quitting is a good exercise in effective goal setting and completion, and each step in your quit process adds successful tools to use in other parts of your life. Celebrate and protect your quit by making every day a smoke free, relaxing day!
Stay tuned for Part 2; Detox. Until then, keep up the good work and KTQ!
Vikki CTTS- M
Master Certified Tobacco Treatment Specialist
A healthy diet can be an effective quit tool to help reduce cravings, mood swings, withdrawal symptoms and weight gain. Fear of weight gain is a common barrier to quitting smoking, as well as a primary relapse trigger. Following a healthy diet can put you in charge of your weight and wellbeing. Myths surrounding diet and exercise create justifications for weight gain, continued smoking, and relapse. Many people assume the following:
- If I keep smoking, I won’t gain weight. Did you know many quitters are over their ideal weight, so smoking hasn't helped prevent weight gain?
- If I relapse, I will lose the weight I gained during this quit. Did you know most people do not lose weight when they go back to smoking, and that quitting is not usually the cause of weight gain?
- I can’t afford to gain any more weight; it is bad for my health. Did you know that the stress on your heart from a pack a day habit is equal to an extra 90lbs of body weight?
The Awesome Truth About Weight Gain
Weight gain does not happen overnight. To gain 5lbs of actual body fat, you'd need to consume 17,500 calories more than what is required to maintain your current weight! This means you are in control of weight gain - it does not attack you against your willl.
Weight gain is almost always a result of overeating. many people eat too much or eat foods high in sugar and fat. When this is done consistently without exercising, you take in more than you can burn off -- and you gain weight. Eating within individual caloric requirements prevents weight gain.
And, that weight gain alters your muscle to body fat ratio, further slowing your metabolic rate. The more muscle you have, the faster your metabiloc rate. The more fat you have, the slower your metabolic rate. Men generally lose weight faster than women, as they tend to have more muscle. People who are overweight tend to store more fat from the calories they eat than those who are slender. This is why losing weight is harder each time you give it a try. Overweight smokers may already have a reduced metabolic rate as a result of current eating habits, lack of exercise and weight gain. The key to managing weight successfully lies in making different food choices than those that led to weight gain. Adding exercise is a great way to help get a sluggish metabolism going again.
Nicotine is a stimulant, so stopping smoking can potentially affect metabolic rate to a small degree. Reducing calories by just 200 per day can offset any changes in metabolism after quitting. This is the equivalent of bypassing one tall mocha from Starbucks (no whipped cream) or half a ham & cheese sandwich per day. Preventing weight gain realted to quitting smoking requires minimal changes to current lifestyle.
‘Scale Weight’ fluctuates from day to day based on multiple factors, including food consumption, sodium intake, water retention, hormones, medications, amount of sleep and stress levels. Weighing daily is not advised for this reason, as it can needlessly discourage the quitter. Most quitters gain less than 10lbs, which can be managed by making reasonable daily diet choices.
Hormones and Weight Gain
Women who quit may experience symptoms from hormone fluctuations similar to PMS. These symptoms may include increased appetite, bloating, cravings and water retention independent of dietary intake. Women quitting during or after menopause may experience increased fat storage (usually in waist/abdomen area) and reduced metabolism independent of quitting smoking. Hormone levels usually balance out within several months of remaining smoke free.
Some studies show quitters who use nicotine gum, lozenge or bupropion to support their quit may be less likely to gain weight during their quit. However, this effect only lasts while on the meds.
The Best Kept Secret: Fruits and Vegetables!
Research shows that among current smokers, those who ate the most fruit and/or vegetables were more likely to smoke less than a pack a day and wait at least 30 minutes before smoking their first cigarette of the day. This reduced dependence on smoking is huge, and a testament to the importance of dietary choices during your quit. Research shows abstinence rates were higher for quitters that consumed the highest amount of fruits or vegetables, and 3 times higher for those who ate both. (1)
Fruit and vegetable consumption, non-caffeinated beverages and dairy products worsen the perceived taste of cigarettes. On the other hand, meats, caffeinated beverages and alcohol were perceived as enhancing the taste of cigarettes. Drinking coffee or a cold beer may increase your cravings, so choose wisely for success.
Fruit comes to the rescue! The sugars in fruit also increase dopamine levels and thus reduce the craving for a cigarette, resulting in fewer cigarettes smoked each day and less nicotine dependence. Fruit contains fiber and many other beneficial nutrients (such as vitamin C) which also interact with the dopamine system. By getting your sugar crave fed with fruit, the newly quit can avoid candy and other junk foods that lead to binging and weight gain.
Daily Diet Tips for Success
Eat small, healthy, frequent meals to keep blood sugar levels steady. This will reduce cravings, fatigue and mood swings while revving up the metabolic rate. This one tip alone may counteract potential metabolic changes from stopping smoking.
1. Eat lots of fresh fruits, vegetables! Half of your plate should be filled with F&V.
2. Eat nonfat dairy products, lean protein and whole grains.
3. Drink plenty of water, for both fullness and cleansing.
4. Avoid soda, junk food and excess sugar,fat and sodium.
Pay attention to what you eat, how much you eat and how often while consuming as many fresh fruits and vegetables as possible. These steps will ensure you keep both your quit and your waist line. The quit process brings opportunity to reach your weight management goals, as well. Another key component to success is exercise, which will be my next blog topic!
Keep going and KTQ,
Vikki Chavez CTTS-M
You don't have to quit alone:
(1) Reference: A Longitudinal Evaluation of Fruit and Vegetable Consumption and Cigarette Smoking Jeffrey P. Haibach, M.P.H., Gregory G. Homish, Ph.D., & Gary A. Giovino, Ph.D., M.S., Nicotine Tob Res (2012) doi: 10.1093/ntr/nts130
New Year's Day often comes with resolutions and commitments to meet new goals. Taking stock and choosing to make changes that improve the way we live our lives is a good thing! It is how we grow and improve our overall wellbeing. Usually around this time in January, many feel themselves losing momentum and focus no matter how worthy the goals and sincere their efforts. Rest assured, that is just the natural ebb and flow of the change process. You may be second guessing your reasons for setting the goals in the first place. You may have commited to too much at once or got lost in the day-to-day tasks of living.
We tend to feel life gets in the way of reaching our goals. Life happens. Sometimes it is good, sometimes amazing and often it is boring or super busy. And sometimes, life is difficult or depressing. I have an important shift in perception for you :) This is not life getting in the way; this is Life! We must come to accept that moving forward with our goals means moving forward while we Live our Lives, regardless of what is happening to us or around us. That means we must keep going no matter what. How? All you need is one thing: Awareness. Be aware of when you are losing focus or feeling overwhelmed. Feel your feelings! Consciously reaffirm your commitment to work towards staying on track. You will succeed and any lack of motivation will disappear. This mind set is crucial to success.
Here is another shift for you. The actual process of reaching goals is best approached with flexibility. You may take 2 steps forward and 3 steps back. You may reach a standstill. There is nothing wrong with giving yourself permission to take a break! That is where awareness comes in. By making an assessment based on awareness that honors your personal needs, you can make an intentional choice to take a guilt free pause. Taking a time out from going full speed ahead towards a list of desired accomplishments is a healthy thing to do. You simply allow yourself to stop, and then pick up where you left off. This does not mean you allow yourself to relapse. It means you choose to slow down and give yourself a chance to reinforce the great changes and new habits you have made so far.
Maintaining your new habits, goals and accomplishments to date actually reinforces all those changes and secures them into your daily routine. If you have lost 5lbs, quit smoking, put money in a savings account or started drinking more water then hold those results steady. Again, taking a break does not mean relapse. Keep your current accomplishments going strong. A break means you maintain all of your great changes and celebrate your efforts to date while not pushing further ahead for the time being.
Take this time to reflect on how far you have come, how far you want to go and when you plan to start up again. This will help you focus and commit for the long haul and more importantly, prevents the ‘all or nothing’ mentality that leads to life long patterns of relapse and restart.
You have come a long way ~ Congratulations! Give yourself permission to stop, relax, enjoy, reward and regroup along your road to success. When you are ready to move happily forward on your journey to health, you will be refreshed, motivated and even more prepared after your well deserved break.
Keep going and KTQ!
Master Certified Tobacco Treatment Specialist
Friends don't let friends Quit alone: