If you have ever relapsed, this blog is for you! A relapse is a red arrow pointing to your unmanaged personal trigger(s). You can avoid a relapse by learning how to navigate through the following high risk situations.
1. HANDLE STRESS LIKE A PRO
One of the strongest relapse triggers is stress. Stress is particularly dangerous for women, but men and women alike have lost solid quits during stressful times. Today is a great day to identify new, smoke-free coping tools to help you relax, step away, let go. By planning ahead now, you will be prepared before you end up in a difficult situation. This is your quit, so get involved! Brainstorm an answer or two for the following statements, and write them down:
- When I need to relax, I will __________.
- When I feel stress building up, I will __________.
- When I want a reward or comfort, I will __________.
- When I want to socialize or fill my time, I will _____________.
- When I need a break, I will __________________.
If smoking is the only thing you can think of for each item on the above list, that's only because it is only thing you've tried so far! By replacing cigarettes with things that actually do help you diminish stress, you will be able to avoid relapse and keep your quit going strong.
Rethink your stress = smoking connection! Did you know that smoking increases stress levels by causing anxiety, withdrawal and a craving for another cigarette? Smoking prevents you from doing the very things that ease stress, boost confidence, entertain you, and help you feel better. Give other things a chance to work - really work - to help you cope with day-to-day life effectively!
2. PREVENT BOREDOM
Avoid sitting in your usual chair, pondering, "What now?" Do something - anything - to occupy your mind! Boredom leads to bartering, slip justification, romancing the smoke, and the ultimate delusion of 'just one'. Fill your time with every activity, task, project and chore you can think of to keep you away from old habitual smoking patterns. Read, do sit ups, call a friend, take a walk, clean a drawer, do your nails, pay the bills, wash the car, clean a closet, bake something, write something, repeat a mantra, watch a movie, drink ice water, make a cup of tea, knit, surf the internet, clean the top of the refrigerator, take a class, follow an exercise video, brush the dog, talk to your kids, do laundry, stretch, deep breathe, make a meal - stay busy, busy, busy! This will prevent your mind from wandering off towards smoking thoughts. Even if a fleeting smoking thought does occur, you can redirect immediately to the task at hand. Also, be sure to find a personal mantra that is meaningful to you, and repeat it often:
- To inspire myself to keep going, I will repeat this mantra: _________.
3. DEAL WITH OTHER SMOKERS
At some point, you will have to venture out from your super busy, relaxing, controlled home environment into the real world. There may be cigarette ads on gas station windows, smokers gathered at entryways, or even a friend extending a pack toward you! This is where all of your home practice, redirecting smoking thoughts, repeated mantras, advance planning and new coping tools combine to lead you through temptation.
Avoid going on autopilot! Right up front let friends know you have quit, and thank them for their support. Repeat your quit motivations, repeat your mantra, and keep your hands full and busy. Hold a water bottle, hold your cellphone, hold your car keys, have mints or hard candies in your pockets, chew on a toothpick or straw - do all you can to replace the old habit of holding a cigarette. Last but not least, if the going ever gets too tough - leave! You can't relapse if you are driving away from a risky relapse situation while repeating your mantra.
As you work your way through your strongest triggers, you will gain all the confidence, new behaviors and coping tools needed to ensure permanent quit success! Plan ahead, follow your plan and KTQ :)
Master Certified Tobacco Treatment Specialist
You don't have to Quit alone;
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!
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!
What happened? You were doing so well, pleased with the way your quit was going and then the next thing you know you’ve slipped. A relapse back to smoking is in the making. Now you’re feeling guilty, self critical and down right depressed; saying “It’s not a good time”, “I’m not ready yet”, “I’ve already smoked, so another one won’t make a difference.” Sound familiar? Slips and relapses are common in the quitting process. In fact, most smokers attempt quitting many times before being successful. Quitting smoking is a learning process and rarely a one-shot done deal. So, how do you recover and get back on track?
When a slip up occurs (slip = a puff or a couple of cigarettes) the best response is to stop smoking right away. Toss any cigarettes you may have on hand to remove any temptations to light up. A slip doesn’t mean you are a failure, so don’t use it as an excuse to pick up another cigarette! Try to figure out what made you slip up so you can handle it differently next time. Re-commit to quitting by thinking about all the reasons you quit in the first place. Have your reasons matter and motivate you enough to make quitting smoking the number one priority in your life right now. Focus on all the health benefits you enjoy now and in the future by not smoking. You’ll need to keep the big picture in mind. Gather support from your family, friends and the QuitNet community. View your slip as a loss in footing that can easily be regained by immediately picking yourself up and refocusing on your quit.
A relapse (relapse = go back to your "old ways" of smoking) is a wake up call that you are losing control of your quit. It’s time to limit the damage, get rid of the smokes, reassess your quit plan and get back in the game. View your relapse as a teaching tool in quitting successfully. What triggering event or situation made you reach for the cigarette? What quitting strategy could you have used instead? Are you complying with quit treatment recommendations? Have the motivating reasons you wanted to stop smoking changed? Did you reach out for support? Take the time to figure out what went wrong so you can fix it and move forward. Don’t allow self-pity or self-blame to enter the picture. Commend yourself for trying to quit! Every attempt to quit moves you closer to your success.
Keep coming back, and KTQ,
Next week: Preventing A Relapse
Welcome to this week's installment of QMember Stories, featuring JudM! Enjoy her story, in her own words:
I grew up in a smoking home. My parents smoked everywhere all the time. My mother smoked unfiltered Kools and Dad smoked Lucky Strikes.
I hated being around the smoke as a kid, but started smoking while at school in England in 1970, at the age of 20. How dumb is that? I really had to work at teaching myself how to smoke. I learned way too well.
I quit smoking several times, for a few months each time. One quit lasted almost 2 years. The 2 year quit began when I became pregnant with twins; I didn't smoke through the pregnancy and stayed smoke-free up until the twins were almost a year old.
All the time the boys were growing up, they and my husband wanted me to quit smoking, and repeatedly urged me to do so. I did have several short-lived quits over the years from 1981 to 2005 (when I first joined the Q). You're welcome to read my journal at QuitNet.com under my username, JudM. Many of my quit-attempts are journaled there.
My last quit date, the one I count from now, was November 21, 2009. I quit cold turkey, but believe that any way that you can quit is the right way for you. I did have one slip at 9 months into my quit, and almost relapsed back to being a full-time smoker. Thanks to several wonderful people here at the Q, a possible total loss of a quit was kept to just a slip. I actually realized during that slip that the only thing that could make me smoke was me. Sure, I could blame stress, or something a negative person said, but it was still my choice to smoke. In truth, once I made this quit mine -- quitting for me -- it became a lot easier.
Even so, it has been difficult to learn how to live without cigarettes. I have had many tears during my quit. I still seem to cry at the drop of a hat sometimes. What has helped me to get thru craves and stress is learning deep breathing techniques. The Expert QChats provide great help, too. And I enjoy the general chatrooms and all the fantastic people and information here on QuitNet.
What I like most about being quit is not smelling like an ashtray, and saving all those $$$ I used to spend on tobacco. By the fall of 2012, I'd saved enough money to buy a 2011 Dodge Caravan! I say thank you to the Q, and to all the great people here, for that.
You can find me at QuitNet by my user name, JudM. I'm in the chatroom a lot, and people there call Jud-Mud, because Jud is what I go by in 3-D Land (Jud being a nickname for Judith). I tell everyone it's pronounced 'mud', only with a J.
May you all find and have that forever quit you are looking for.
This week, let’s take the new coping tools you identified from last week’s blog and apply them to your quit process. What did you come up with in response to the questions? Here they are again, with a few answers listed by other quitters:
- How will you relax? (take a bath, write in my journal, have a cup of tea, play with my children)
- How will you reward and celebrate? (visit with friends, go shopping, go out to eat, go to a movie, save up for a special purchase)
- How will you process feelings of anger? (talk it out, relax, let it go, handle things better next time)
- How will you deal with anxiety? (keep things in perspective, relax, let go, take a walk, take a both, read a book)
- How will you cope with stress? (deep breathing, repeat my mantra, relax, reward, exercise, talk about it, let it go)
- How will you overcome sadness, loneliness or depression? (reach out, exercise, write in journal, call a friend, spend time with my dog)
- Who will comfort you and help you get you through a bad day? (friends, family, QBuddy, coworker, husband, wife)
Once you have your own list of coping tools, it is time to identify your biggest trigger challenges. When are you most likely to struggle with your quit? Are mornings hardest? How about driving, at work, weekends or when company comes by? Knowing when you are most likely to be tested allows you to come up with a plan of action for that specific situation. Take charge of your triggers! For example, make driving less stressful by leaving earlier. Close your door at work and refuse interruptions during a project. Have an enjoyable activity planned for a weekend reward. Have an area designated outside for smoking visitors and so forth. Plan ahead as much as you can. Use your list of emotional coping tools before you get stressed, angry, sad, overwhelmed or tempted!
By managing your trigger situations and emotions, you will feel centered during day to day experiences. This ensures you can keep your quit going strong. When you cope effectively, you feel more in control of your environment and relapse is less likely to occur. This is all part of a successful quit. By actively meeting your emotional needs, you will do away with thoughts of smoking and feel less stress, anger or frustration. The more you practice your new behaviors, the easier it will be to work through old smoking triggers.
When you find yourself in a tough trigger moment; Stop. Just stop everything and acknowledge what you are feeling. Next, identify what triggered your feelings. You are quit, you wish to remain quit and smoking is not an option. Breathe in deeply, pause and exhale slowly. Repeat a mantra if you like, and relax a bit so you can move forward. Now review your options!
Once you know what you are feeling (EX: stress) and know what triggered it (EX: fighting kids) then you can use your list of coping tools for stress plus your comfort sources for bad days plus your coping tools for anxiety and relaxation. Now you feel less stressed, the urge to smoke has passed and you can move forward with a family discussion.
As you work your way through your quit process, you'll learn some things about yourself along the way. Enjoy the journey as your nonsmoking life unfolds!
Keep going and KTQ,
Vikki Chavez CTTS-M
Master Certified Tobacco Treatment Specialist
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
Meet Kathy. She is a lifelong athlete and 30 year smoker. She is ready to get back into the game! She is quitting in honor of her parents who both died from tobacco-related illness.
Research shows that peer support signficantly increases your chances of a successful quit. Reading about another quitter's triumphs and challenges can help you get through your own. It really helps to see that you are not alone, that struggles can be overcome and your fears and concerns are normal. Watching another quitter go through the process can help normalize your quit experience and provide encouragement.
Here at QuitNet, we often hear it was member testimonials that inspired another member to quit, or helped someone to keep going through challenging times. This month, seven Utah quitters were chosen to participate in a reality TV quit journey. We invite you to read their stories and lend your support. Please join them as they go through their self-documented journey to becoming tobacco free!
You already met Kathy; here are the remaining six Utah quitters and a little about them:
Gavin is a musician, writer, and smoker for over 20 years. He is quitting for his health, an upcoming race challenge and his future family.
Tanner is a young dad-to-be and smoker of five years. He is quitting for his unborn child.
Bob and Mary Beth have been in love for 37 years, and smoking even longer. They are quitting so they can grow old together.
Chelsea is only 22 years old, but has been secretly smoking for the last five years. She is quitting now to ensure a healthy future.
Scarlet is an aerospace worker and smoked for over 30 years. She is quitting for a brighter smile and freedom from addiction.
Chances are, their smoking history, motivations, concerns, struggles and successes are similar to yours. You can cheer them on through the BecomeAQuitter Facebook, Twitter and Youtube channel, as well as read more about each one of them here.
Would you like to share Your quit story? Stay tuned for information on how your quit can be featured right here on the Quit Blog!
Master Certified Tobacco Treatment Specialist
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: