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Keep Calm, and KTQ - Part 2


Last week we talked about how stress affects the body, and about how some thought processes  amplify stress. relax enjoy breatheBy learning how to manage stress effectively, you can reverse physical damage brought on by stress and enhance your overall state of wellbeing. This week we will look at a few ways to manage stress like a pro!


Meditation and relaxation techniques reduce stress, increase focus, and create an all around happier life experience. This helps you feel grounded during the ever-changing situations that surround us. For those of you who think meditation means sitting cross legged in a garden as water ripples over rocks and bluebirds bring you tea, think again!  You can practice these techniques at any time during your day to day life.


Mindfulness and relaxation take many forms, many of which you are probably doing already! The secret is to focus on the task at hand. Stay in the moment. If you happen to be cooking, then cook. Notice the food, texture, feel, smell and ritual of preparing a meal. Drink a beverage you enjoy. Try water with ice and lemon in a tall, frosty glass. How about a freshly brewed cup of your favorite flavored coffee, or maybe open that bottle of wine your friend gave you? No matter what else is going on in your life, right now you are making dinner. Breathe deep, exhale slowly, and experience the task at hand.

Do the same thing when you are driving, gardening, washing the car, walking the dog, taking an elderly parent to a doctor appointment, mailing a package, talking to your child, having a lunch break at work, grocery shopping, reading a book, watching a movie - be present in your life. Yesterday is gone, tomorrow is not today's worry, and what you are doing now deserves your attention. The quality of each moment is up to you. Practicing mindfulness in all everything you do helps you relax, enjoy and live stress free.

Stop Your Mind

When you feel yourself getting stressed, stop your mind. State specifically what you are feeling, but do not use the word stress. "I am feeling ___________ (rushed, pressured, angry, exhausted, taken for granted, unprepared, disinterested, afraid, sad, paranoid, unloved, run down)." Once you identify the feeling, you can move forward with a plan of action instead of feeling stressed. If you feel sad, what will cheer you up? If you are bored, how can you have fun? Practice sitting with your feelings and finding ways to meet your emotional needs in nonsmoking ways. That way, you will not feel stressed or crave a cigarette.

Count Your Blessings

Last but not least: count your blessings! Focus on the positive aspects of your life. What was fun today? What went right today? Relax, stay in the here and now and celebrate your awesome quit.


Vikki Q CTTS-M

Master Certified Tobacco Treatment Specialist

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I love this stuff! Thank You! I really appreciated the Mindfulness. It's something I need to learn or re-learn. I'm always thinking of all the problems and not focusing on the here and now.Thank You again.
Posted @ Friday, March 14, 2014 4:08 PM by Karin
Thank you. I enjoyed part one and especially enjoyed part two. We all need a reminder about mindfulness, it's so important. Have great weekend!
Posted @ Friday, March 14, 2014 4:57 PM by Betty
Thanks Vikki! I'm choosing to particularly focus on the techniques in 
Stop your Mind. As a recovering addict, the whole concept of being able to sit with my feelings for more than 10 seconds seems an impossible task. I've just got to learn to let it flow over, around and through me without jumpting up and running to the kitchen to eat. :-)  
Thank you so much for your expertise. It does help!  
D 116
Posted @ Monday, March 17, 2014 2:52 PM by jojowpb
part I and II are really an inspiration to my journey to stop smoking after puffing away my lungs for 26 years
Posted @ Monday, March 31, 2014 7:26 AM by Alex Muriuki
I am going to find out more about mindfulness after reading this blog. Great tips for dealing with stress. Thanks!
Posted @ Saturday, May 10, 2014 5:14 PM by Kate
Thanks for sharing your thoughts. I truly appreciate your efforts and I will be waiting for your next write ups thanks once again. 
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Posted @ Wednesday, July 16, 2014 2:09 AM by Kevin Anderson
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