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!
It's taken a lot of hard work, with possibly some challenges to get to this tobacco-free place. This is where you want to remain. Being a recent quitter increases the risk of relapse. Quitting smoking can be physically uncomfortable and mentally exhausting. Consider using a quit medication if you have a difficult time during the first couple of weeks maintaining a quit. Connecting with a support network, reaching out to a quit-buddy, or talking to a smoking cessation counselor is helpful in keeping you focused and on track.
Staying quit and preventing a relapse requires a plan to maintain your new healthy lifestyle. Recognize behavior that could get you in trouble and plan ahead with coping skills, strategies for distraction, and emotional support. You will need to find alternatives to the temptations to smoke; learn from your quitting history where your stumbling triggers lie and seriously commit to doing whatever it takes to not smoke.
Pay attention to signs of a potential relapse. Have you noticed your mind wandering down memory lane? Perhaps thinking of smoking a bit more than usual? Watch out if you find yourself rationalizing that you can smoke just one or feeling over confident and falsely believing you are solid in your quit and can take a few puffs. Slips and relapses all start with one puff so avoid the risk. Ask yourself why you are questioning or contemplating going down this road. Practice countering your smoking rationalizations with truthful statements that support quitting smoking. Respond to ‘I feel healthy.’ and ‘Smoking doesn’t affect me because I don’t inhale.’ by telling yourself ‘Smoking affects every organ and system in my body, including my mouth, teeth and tongue’ ‘Quitting smoking now will reduce my chances of a smoking related illness.’ The only sure way to stay quit is by adhering to the “Not One Puff Ever” maxim. Continue to stay focused on your quit and reward yourself for all your good efforts.
Weight gain associated with quitting smoking is often another reason given for returning to smoking. Try not to become overwhelmed with taking on too many life changes at once. Keep the priority on your quit, knowing that the weight can be dealt with by eating healthy food choices, smaller portions and getting some physical movement daily. A little weight gain is far less harmful to you than continued smoking.
Be prepared to anticipate and identify high risk situations. Being out socially where smoking is prevalent, drinking alcohol or being in a heated argument are all situations that could trigger a relapse. Risky occasions happen when you least expect, during fun times at family gatherings, visiting old friends, even when you’re bored with nothing to do. Protect your quit by rehearsing mentally how you will cope with these varying situations. See yourself saying no to the cigarette offered to you by a friend at a party, or whatever scene may play out in the future and responding with the alternative coping strategy you’ve decided to use instead of smoking. Get suggestions for good trigger strategies from the coaches or members at QuitNet.
Balancing a healthy lifestyle is essential in maintaining a quit. Find new ways to manage the stress in your life; get some physical exercise, meditate, keep a journal and take care of yourself doing things you enjoy. Planning ahead for potential triggers will help you avoid the snare of relapsing.
Keep coming back, and KTQ!
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:
You had a good quit going, then you smoked one. Now what?
A slip is a red arrow pointing to a personal trigger challenge. A relapse is a red arrow pointing to a large space in your quit plan.
What to do next?
STOP. Go back to the very beginning. Every single quit - be it an hour, a day or a year - has within it all the tools you need to ensure your next quit is your best (and last) quit ever!
If you have quit for half a day, that means you have quit successfully before! It also means you know how to quit, how to get through an urge, what works good for you and what does not, when your hardest trigger times are and what has led to a slip or relapse in the past.
Move forward today by writing down a successful quit plan, one that is custom tailored just for you via your previous quit(s):
What are your 3 biggest smoking triggers?
How do you plan to get beyond them?
What worked before? What else are you willing to try? Write it down.
What are your 3 biggest motivators for being a nonsmoker?
What are 3 great benefits you noticed last time when you Quit?
Write it down!
Think of 3 more motivators or benefits and add them to your list.
Post your motivators on your refrigerator, bathroom mirror, car visor, desk and so forth. Be sure to Celebrate your Quit! Acknowledge how great you're doing to inspire more great days.
What are your personal emotional triggers?
How did you cope with stress, boredom, frustration and anger last time?
What else can you try this time?
Write it all down. Do it again + add some new options!
How did you reward, relax, comfort, enjoy, fill your time & socialize as a nonsmoker during your last quits? What else can you try? It is important your emotional needs are met, not ignored! If you reward, relax, comfort, enjoy and stay busy, then you will not be bored or stressed or feel like you are 'missing out' as a nonsmoker, so really think it thorugh and write it down.
Why did you slip or relapse this time? Why did you slip or relapse last time?
Using your answers from the above questions, what are 5 things you will commit doing this time instead of smoke when faced with each one of your relapse triggers?
What are 3 more things you are willing to try?
Plan ahead and write it down.
Now you have an outline of your quit personal 'get back on track' action plan.
Remember, NRT/Chantix/Zyban only work to the degree that the quitter works their quit process. Support products are very helpful and they 'take the edge off' as the quitter moves forward. Ultimately, it is the 'quitter moves forward' part that results in a successful quit.
Commit to get back on track with your quit. You can do this - you already have!
Good luck and keep going!
Master Certified Tobacco Treatment Specialist
You don't have to quit alone:
Individuals who have depression, bipolar disorder, anxiety or other mental health concerns are more likely to smoke cigarettes than those who do not have these conditions to cope with.
It is important to note that there will most likely be flare ups of mental health symptoms when these individuals stop smoking, a challenge that quitters without mental health issues do not have to contend with.
Are you struggling with depression or other mental health conditions? Do you want to quit smoking successfully? The good news is, you most certainly can! Since you have probably dealt with your symptoms for many years, that means you have the awareness, experience and tools needed to address quit related flare ups effectively.
You can quit smoking successfully with some preparation and realistic expectations. There are side effects brought on by the withdrawal process resulting from stopping smoking. Symptoms of mental health conditions will get worse during withdrawals. This is a temporary side effect. It is unavoidable, so accept that it will occur as part of the process of stopping smoking.
Accept that the process will not be completed - meaning you will not reach the 'feeling better' part - until you remain quit for a long enough period of time for the necessary physical/emotional/hormonal/behavioral/mental adjustments to take place. Every day you do not smoke makes a huge difference, so keep going!
It is very helpful to plan ahead for all of your personal smoking triggers, both emotional and habitual. You can start today by writing down your top 10 smoking triggers. Some common triggers include nervousness, stress, sadness and boredom. What are yours?
Next, work with your doctor before your quit to formulate a plan to avoid smoking in response to each and every one of your specific smoking triggers that you wrote down. If the symptoms of your illness are under control, that means you already have good coping tools in place. That being said, additional tools will most likely be needed to get you from the withdrawal phase to the 'feeling better' phase successfully.
If your symptoms are not under control yet, it is advised to begin by getting your symptoms managed effectively before you quit. That way, your doctor can assist your quit efforts by making small adjustments to your medications, add support sessions, suggest new behaviors and coping skills in combination with the effective tools you already have in place. As a nonsmoker, your medications will work better and you feel better, too!
Here is a 'check list' to ensure a successful quit:
*Make sure your mental health issues are well under control and you have a good plan of action that addresses each and every one of your potential relapse triggers.
*Be prepared for a temporary flare up of mental health issues. Know this will occur and know how you will handle these feelings and symptoms safely and effectively.
*Work closely with your doctor to support and manage these symptoms.
*Use a support product to help you with the physical aspects of your quit.
*Have support around you every day to keep you motivated and focused.
*If you have ever quit before (even for 1 day) you did it successfully! Take every sinlge thing that has worked before and do more of it!
*Take daily action to combat mental health symptoms, including:
-activities you enjoy
-supportive interaction with others
-take time to relax
-celebrate your success
Stopping smoking is the best thing you can do for your health. Many people quit smoking successfully who have mental health concerns. You can, too!
Master Certified Tobacco Treatment Specialist
Don't quit alone:
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
Quitting smoking can be hard, but you can make it easier with planning, support, rewards and realistic expectations!
When you stop smoking, you'll stop doing something you've been doing every half hour of every day of every week of every month of every year - for many, many, many years! You probably started each morning with a cigarette, ended each day & meal with a cigarette, smoked during breaks, good times, sad times, stressful times, when bored or driving, every fight and frustration - a cigarette was a part of every single thing you did.
It is normal to feel anger/sadness/frustration from missing your daily habit. It's normal to have no idea what to do in each of those moments you used to smoke. It is also normal for the things you do come up with to not really 'do the trick' at first! Be sure to identify new emotional coping tools and new behaviors to get through this part of your quit process successfully; read on for questions to help you. This is the hard part, and it has little to do with an actual physical craving for a cigarette!
The newly-quit often feel of sense of loss because they can no longer do what they used to in the same way they used to do it. Change is hard, can lead to feelings of frustration and takes time, patience and PRACTICE to move through it effectively. Quitting is a a learning process. It does not feel comfortable at first. You've lost your (false) emotional coping tool and your daily past time. You probably don't have any new ones to fill the void yet. This is where you can actively work to identify and practice new behaviors, new emotional coping tools, new routines and healthy new habits.
Every smoker goes through this process during their quit. As you do so, you are actually 'becoming a nonsmoker'. Expecting this will happen, knowing it will take a few months to get to the 'feeling better' part, and having a plan of action for your toughest trigger moments will ensure your lasting success!
Make a commitment today to identify new habits, new emotional coping tools, new activities to keep you busy and new daily routines that appeal to YOU. This is YOUR quit, so get involved! Let's identify your 3 biggest smoking triggers (EX: stress, driving, boredom); these are what you'll want to put your time, energy and focus during the next month. Write down your answers to the following:
- What are some things you will commit to doing when you encounter this trigger? (take a walk, call a friend, listen to music)
- What has worked before?
- What else can you try?
- What will you do around other smokers?
- Where will you go to enjoy yourself that is smoke free & supports your quit?
This is 'working your quit' and is the most important step of all! The key is that you not reach for a cigarette no matter what happens or how you feel. It is in that very moment of choosing something else that you will identify the options that work perfectly for YOU. And that is how keeping your Quit gets easier instead of harder as time goes by!
Master Certified Tobacco Treatment Specialist
Remember; you CAN quit smoking for good, and we here at QuitNet are happy to help:
Expectations. Crowds. Obligations. Family Issues. Loneliness. Money. That wonderful holiday season is here again. Will yours be filled with joy, good company, relaxation and time off work? Or, will it be filled with stress, too little time, over spending, over eating and wishing it were all over with? Holidays can be a big relapse trigger, so today is a great day to set yourself up to succeed. How? Just say No!
Just say No to parties you have no interest in going to, that gathering that ends up in a fight every year, gift exchanges you can't afford and any other obligation you feel pressured in to. For some people, being alone is depressing. For some people, depressing is attending a dinner gathering of married couples when solo. Couples may prefer holiday alone time to enjoy each other's company minus the crowd. Feel free to stay home or go where you feel happiest. That may be a crowded theater, your favorite restaurant or some precious at home time off work with zero 'to do' items. You really don't have to be, go or do anything you don't want to. This year, commit to saying No to everything you don't have a heartfelt interest in doing. The secret to having a fun, relaxing, wonderful holiday is giving yourself permission to do Only Things That Are Fun, Relaxing And Wonderful to You!
Relax. You may have time off work, or time off family as they are out shopping and visiting and so forth. Take some well deserved time for You, whatever you want to do with it! Reach out. Call people you care about and want to spend time with. Meet for coffee, wrap presents together, catch a movie, go for a walk, have a nice holiday breakfast. A long holiday weekend means you can connect with friends your work schedules may not usually allow for. Married, single or somewhere in between, there are always ways to share the spirit of the season in a manner that is meaningful to You. You may want to just hang out in your house alone for once and relax - it is up to you!
Plan ahead. Think about about how you want to spend your time and your money, how you really feel about crowded malls, stressful obligations and so forth:
- The most relaxing enjoyable things I could do this year are:
- One thing I will say No to this year:
- One thing I will be sure to do for Me this year:
- To reduce stress I will:
- To enjoy my time off I will:
- One person I will be sure to reach out to:
- One thing I am not getting pressured into this year:
- I give myself permission to:
- I commit to keeping my quit my first priority. If I feel tempted, I will:
- As far as dieting or not dieting, I am going to:
Enjoy. By actively choosing to have a wonderful holiday, you can reduce stress and relapse triggers. By learning to say No to things that you feel pressured or obligated to do, you will be saying Yes to an enjoyable and rewarding holiday season. This year, give yourself a gift ~ the gift of Happiness:)
Happy Holidays, and KTQ!
Master Certified Tobacco Treatment Specialist
Have a Smoke-Free Holiday at the Q:
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: