Quitting smoking isn't easy, and at times your motivation can begin to lose steam. To ensure success you will need to power up your desire to stay quit.
REASONS FOR QUITTING
One way to boost your motivation is to review all the reasons you wanted to quit in the first place. Are those reasons and motivating factors still important to you? If not, then reevaluate and come up with a new list of valid reasons to quit smoking. Keep in mind that the more reasons you find to motivate yourself in favor of quitting the more likely you are to stay quit.
Make your reasons personal and specific. For example, instead of saying 'To feel healthier' you might say 'So I don't feel out of breath when I play with my children.' Think about the personal costs of smoking for you and those you love. Being a good role model and protecting your family from second hand smoke may pull at your heart strings. Imagine yourself five or ten years down the road if you quit; picture that same time period continuing to smoke and what do you see? Think about the consequences of continued smoking. Where do you want to be? Perhaps you are upset with the control cigarettes have over your life and you want to be free of the addiction. You can't leave out the spiraling cost of cigarettes today, either. With the money saved by not smoking, you could take a trip or pay a bill.
BENEFITS OF QUITTING
Acknowledging the short and long term benefits you receive from quitting smoking, and reframing your thinking to focus on the positive aspects of quitting, will help get you out of a motivational slump. Smoking is detrimental to every organ in your body. Quitting smoking is the single best thing you can do to improve your overall health. Within minutes of your last cigarette your body begins to heal itself. In the first twenty minutes your blood pressure and heart rate decrease. There are other immediate benefits you become aware of right away, like fresher breath and clean smelling hair. The benefits of quitting get even better over time. Soon you may notice that your morning cough has disappeared, you can walk up the stairs and you are not out of breath, and the food you prepare smells and tastes good. Quitting helps improve self image and self esteem. You conquer an addiction, set a good example and take back control of your life. Your risks for smoking-related diseases decline and you get a chance to live a longer life. Focusing on the positive benefits of quitting will improve your motivation to move forward.
The more people you have cheering you on the better. This is especially helpful when you are going through a tough time and experiencing a lapse in motivation. Words of encouragement can spur you on and help you keep the focus on the positive. Involve yourself with others who are trying to quit smoking or have already quit. Most quitters have experienced dips in motivation; you can learn from them by listening to their stories. A great source of support can be found here on QuitNet, in the forums, clubs and chat. It's also important that you support yourself by recognizing your own quitting progress and the lifestyle changes you made to get to this point. Celebrate your quit milestones and reward yourself by buying something enjoyable with the money you have saved not smoking. Gathering support from others and acknowledging your quit success keeps you motivated and moving forward.
Keep Going and KTQ!
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
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Quitting smoking is quite an accomplishment! You have braved your way through doubt, cravings, stress, triggers and other smokers, yet remained true to your Quit. Congratulations! You may find that your self confidence has increased since you quit smoking, and that confidence has spilled over to other parts of your life. If you think it hasn't, perhaps you need to step back and really take a look at the new you!
You have become an even better smoke-free version of You! Keeping your quit takes commitment, resolve, problem solving, delayed gratification, a willingness to change, let go and give up your well worn path for the unknown adventure ahead.
While going through the quit process, you also learned a lot about yourself! You learned how to control your response to emotions such as anger, sadness, loneliness, frustration, boredom, craving and irritation. You’ve sat with these emotions and come to accept that they are normal and will pass. You now understand your emotions instead of avoiding them, and have new coping tools so your needs are met. As a result, your emotions do not affect you – or those around you – adversely. By doing this, you've improved your overall well being!
Improved well being, self efficacy and healthy self esteem are the cornerstones of a happy life. They reduce stress, give you a sense of control over your choices, increase your ability to handle day to day life situations and help you work through challenging times successfully.
As a successful quitter, you continue to make ongoing, daily choices that enhance your life. That means you have discipline, courage and tenacity. Along the way, you've learned some new things about yourself, set new goals and acquired effective tools to make your goals a reality. Quitting smoking has an unexpected side effect - it opens the door to a healthier lifestyle on multiple levels.
The truth is, You are amazing! What will you do next with your newly discovered confidence, competence and success? Keep going, keep up the good work and KTQ:)
Master Certified Tobacco Treatment Specialist
No One Has To Quit Alone:
Many people find once they quit smoking, they are inspired to make other healthy lifestyle changes. Almost everyone would like to either lose weight or be in better physical condition, but have no idea how to get started. Read on for some basic suggestions to help you get headed in the right direction!
~*~ Start From Where You Are ~*~
Everyone can lose weight, gain muscle tone, increase lung capacity and feel better. It is normal to want to see results right away. They will come, but only if you take the time to set yourself up to succeed from the beginning. So, make sure your first week is all about Starting From Where You Are.
Why does that matter? If you go on ‘the diet’ and suddenly cut your calories in half, or go from doing nothing to a 5 times per week workout (or even double your current workout while dieting too hard) then your system will shut down. Any perceived overexertion with diminished fuel is like a car running out of gas - you end up going nowhere. Just like that car, your body needs fuel to run and better fuel brings better performance.
Despite common diet myths, you simply can't go from 3,500 calories a day to 1,200 and get good long term results. Your metabolism will slow down at the beginning, leaving you nowhere to go from there. The same goes for starting at zero activity then working out like a contender. You will feel tired, sore, weak, hungry and demotivated. As a result, it is unlikely you will follow through long enough to kick up your metabolic rate and reach your goals.
There is no safe, fast way to lose what has taken many years to find! It takes time. Time to shift your body from fat storage mode to fat burning mode. Time to get your muscles back in shape and your endurance levels up. Time to learn to new eating habits.
Healthy eating is the best way to lose weight and support your exercise efforts. No magic pills or secret methods or food combinations will make it happen any faster. To get started, just clean up your current eating habits by making healthier choices. Drink more water, eat less sugar and limit portion size. Every week, add a new goal to the previous week, such as eating fresh vegetables 2 times day, or reducing soda to 1 times per day, or replacing a serving of red meat with a serving of chicken or fish instead. Be specific! That way, every week you will continue to add new habits while reinforcing the ones from the week before. As time goes by, you will be eating healthier and healthier while losing weight and making permanent lifestyles changes.
These changes will ensure your weight loss is maintained, as this is your new personal best lifestyle and you are no longer in ON the diet/ Off the diet mode. Sound boring? It is Not! You can allow yourself those times when something is splurge worthy. Think of it like a savings account. You save up every day by eating healthy. When something super special comes along, you dip into your savings for it. You only have so much in the bank, so spend it wisely if you want to reach/maintain your goals! For example, you can eat cake anytime you want so just because someone brought it to work does not mean you 'have to have it.' The vending machine will always be there. A bag of chips will always be there. Dessert will always be there. And such things usually make you feel worse for having eaten them anyway. On the other hand, if your favorite food in the world is pizza and a friend is standing at your door holding a steaming hot one with a stack of new release movie rentals, of course you’ll go for it and Enjoy!. Or, if someone takes you out to your favorite steak restaurant ~ Enjoy! Saving ‘treat’ foods for special moments and eating healthy and low calorie the rest of the time is how thin people stay that way. And, that is how you can reach your weight loss goals! Just be sure to get immediately back on track with the healthy lifestyle diet habits you’ve acquired. In other words, 'special meal' does not mean special week!
As far as exercise goes, adding it to your routine can double your weight loss efforts when combined with proper diet. The best tips I can give you for exercise are:
1) Be Consistent
Think Move. Walk faster, take the stairs, park further away – take every opportunity to move more than you do now. Exercise 3 times every week. Week by week, it adds up and it becomes a habit. Choose something you Like To Do. Bike, walk the dog, meet a friend for a walk at the park or get a group together on your lunch hour at work.
2) Be There
Intermittent napping on the recumbent bike is Not exercising. Your body may be semi present but the mind is gone! Take the time to really Focus on your exercise, not just complete movements on autopilot. Weight lifters and athletes call it being in the Zone. It is like meditation to some, an adrenaline surge to others. No matter what you call it, when you really focus on your muscles, your breathing, your tempo, each contraction or stretch or stride or sensation you experience as you move, you will get a lot more out of your exercise both physically and mentally. Commit to moving with Intensity.
Whether you are walking the dog, running a mile, vacuuming or training at the gym, watch your posture. Correct posture helps prevent fatigue and injury as well as strengthen your midsection (abdominals) and low back. To increase focus, try to feel your muscles contract. How is your breathing? When should you inhale and exhale? How can you do the movement longer, shorter, faster or slower? Do you feel stronger than last time? Can you keep your abs tight while doing it and maintaining your breathing? Try it right now as you read this! Pull your belly button in to your spine hold. Breathe normally. That is a focused moment feels like.
Doing things with purpose and focus makes them more enjoyable, prevents boredom, increases your skill set and makes you more likely to continue! Are you ready to start from where you are? Was that a YES? Select a few goals that appeal to you from the lettered items in the list below and then pick some of the bulleted action items to help reach them:
A) Pay Closer Attention To My Diet
- Cut out all junk food: cookies, chips, candy, fast food fries, shakes, desserts, etc.
- Drink more water, limit or stop soda, limit alcohol, drink coffee black or sitch to tea.
- Eat at least 4 times per day to keep your metabolism going.
- Eat lean protein: nonfat dairy, fish, egg beaters, skinless chicken or vegan options.
- Eat more fresh vegetables and fruit.
B) Commit to Doing More Activity
- Pick 3 days per week that you commit to set aside time to exercise No Matter What.
- Perform movements correctly (DVD, book, class, trainer, pal - whatever works for you).
- Start slow so you can keep going all 3 days consistently
- Try starting with a walking routine 3 x per week; take a good brisk walk 15 minutes up the road, then turn around and come back. Easy, free and fun - bring the dog :)
C) Increase Effectiveness of My Exercise
- Breathe deeply and exhale fully during each movement.
- Add more contraction to each movement (ex: squeeze each calf as you walk).
- Add more focus to each movement.
D) Change Up My Exercise Routine
- Add cardio to your weight workout.
- Add weights to your cardio workout.
- Add a new kind of class or activity.
- Add ab crunches and and stretching.
- Add walking, yoga, spinning, biking, joggin or swimming.
E) Increase Intensity Of My Exercise Routine
- Increase resistance on cardio for 10 minute blocks.
- Increase incline on cardio for 10 minute blocks.
- Increase speed on cardio for 5 minute blocks.
- Add another exercise to your routine.
- Increase reps or sets per exercise or both (ex: do 4 sets of 12 instead of 3 sets of 10).
Be responsible for your health by monitoring your condition and experience. The old battle cry 'No Pain, No Gain' applies to conditioned athletes enduring beyond their pain threshold, not a former couch surfer who's up and moving again. If you feel pain walking briskly or lifting a 15# dumbbell, you are doing too much, too soon or using less than ideal posture while doing it. Always stay within your level of fitness, follow your personal medical guidelines for any medical conditions and individual diet restrictions, pay close attention to physical limitations and old injuries, and of course, be sure to check with your doctor before beginning a new exercise program, increasing your current one or changing your diet.
If you start where you are at today, you can – and will be - a Fitter Quitter! Good luck, keep moving and be well :)
Master Certified Tobacco Treatment Specialist
Times change and life moves forward. Few things are the same for us as they were back in the day. Many smokers grew up smoking. At a young age, we were drawn to a glamourized perception of smoking. Maybe we thought it looked masculine, sexy or rebellious. Maybe we wanted to be cool or important, or part of the 'in crowd'. Perhaps it made us feel exotic, independent, edgy or grown up. With cigarette in hand, we were no longer shy or boring, uncomfortable or lonely - we were smokers!
When we needed a break, we smoked. Angry, sad, mad, tired, in trouble, needed a friend – we smoked! There were always smokers hanging around to listen, feel our pain and keep us company. Smokers understood us, were there for us and supported us. Relationships were forged over the common bond of smoking.
Years and years of smoking followed; through marriages, jobs, kids, joy, change, disappointment and day to day life – all experienced via the porch, kitchen table, favorite chair or parking lot with a cigarette.
Fast forward to today... smoking is not considered rebellious or cool anymore. In fact, it is frowned upon by many and illegal in most places! Everyone knows Cigarettes Kill. They kill you, your children, your pets, your friends, your family and future. They kill opportunity. You may not get that apartment, job, insurance policy or date if you are smoker. Of course, you know things have changed since your youthful choice to start smoking, and you really do want to stop.
But you are a smoker! How do you let go of who you are? What about your special lighter, that crystal ashtray your mom gave you, your favorite brand that has been in your pocket or purse for the last 20 years – how do you just stop being you? And what about your smoking friends? Will you lose them? What will they think of you? Will you even be you anymore?
Truthfully, smoking was never ‘who you were’, but rather 'something you did'. You have done lots of things differently since then, and stopped doing many things from your youth. (Hopefully the mullet, snakeskin boots or shoulder pads are long gone?) And yet, here you are and you are still you! You will do lots of new things as your life moves forward. You are not only still you, but reveal the Real You when you courageously let go of the old habits and patterns that no longer serve you. Smoking no longer serves you! Only by letting go and embracing the gift of change can you move forward to your best possible future.
Celebrate your quit. Let go of the past and make room for some new things to come to you that really are cool – like feeling great or having more energy, time and money to enjoy, living longer and breathing deeply as you move about the day. That is all about you, and you deserve it!
Every long term smoker goes through the ‘Letting go of the old me’ process during their quit. As you go through this process, you are actually 'becoming a nonsmoker' and as a result, will find your quit gets easier and easier as time goes by. You will come to think about things differently. Instead of thinking "I am stressed, I need a smoke" you will think "I am stressed, I’d like to go for a walk/call a friend/make tea." You will learn new ways of coping with old habits and triggers that are healthier than smoking. You will gain confidence and have a sense of pride and accomplishment.
As you let go of your old attachment to being a smoker, you will welcome in a new indentity that is healthier, happier and cooler than ever before :)
Keep going and KTQ!
Vikki Chavez CTTS-M
Master Certified Tobacco Treatment Specialist
Congratulations! You’ve made the decision to quit smoking. After 30, 40, or more years of smoking you are finally ready to have ALL the chemicals from cigarettes out of your body. But you don’t just want all those chemicals out for good; you want them out IMMEDIATELY.
While nicotine—the primary addictive ingredient in cigarettes— is cleared from your body quickly (about 24 hours), the 4,000 other chemicals found in cigarette smoke can make the detoxification timeline more complicated.
Headaches, dizziness, coughing, constipation, mood swings—all very common with withdrawal—can make the detoxification process downright unpleasant. Finding ways to get through this process more effectively has many quitters looking for a quick fix. But is there really anything you can do to make your body heal faster?
Ultimately, the only effective antidote for detoxification is TIME. Your body has the amazing ability to heal. In fact, after that last cigarette, your body immediately begins healing from the chemicals in cigarettes. You can mainly thank your kidneys and liver for this, both of which work tirelessly 24/7, 365 days a year to filter your blood.
To support your body in its natural healing process, here are some things you can do:
- Eat a healthy diet. While there is no specific food to help with detoxification, certain foods—fruits and veggies, whole grains and other healthy foods—have been shown to help lessen cravings.
- Exercise. Being physically active is a natural metabolism booster and helps fight cravings and withdrawal symptoms by providing a distraction, helping improve mood, and staving off potential post-quit weight gain.
- Get enough sleep. While the “perfect” amount of sleep may be different for everyone, sleep is important because it’s a time when your body repairs itself. Aim for 6-8 hours a night.
- Drink water. Water is crucial to our survival. Staying well-hydrated while quitting can help your body stay healthy.
- Take a multivitamin. Smoking can deplete certain vitamins and minerals, particularly vitamin C. Taking a multivitamin replenishes those lost from smoking.
While these tips may not necessarily speed the detoxification process, they certainly can make the process more manageable!
Still wondering if there is anything else you can do? While there is no hard, scientific data to support use of herbal supplements in expediting the quitting process, lobelia, ginseng, and St. John’s Wort may have some potential. But beware: natural does not necessarily mean safe. Herbal supplement can potentially interact poorly with medications you may already be taking, plus carry their own risk for use. Consult your physician first before taking an herbal supplement!
Certified Tobacco Treatment Specialist