Jonathan M. Wainwright Memorial VA Medical Center

 

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"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe." - Gail Devers

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The new year has arrived, and is always filled with renewed promise to make a few new year’s resolutions. How is your list going? Well, don’t get discouraged; here is a resolution that could be easy to keep!

The holidays are behind us, and although they can be a beautiful and glorious time of year, and they can also be stressful for many of us. Life during the holidays has become very commercially oriented - even chaotic when you have so much to do, but so little time! 

Have you wanted to quit smoking and you just don’t know how to stay committed? Well, the new year is here, so let’s make that commitment to become smoke free. 

The Walla Walla VA’s new Health Promotion and Disease Prevention (HPDP) Program wants to help support your healthy living. So, to help you out, here are 15 quick tips to help manage your new year’s resolution to be - smoke free!

Get Enough Rest (1):  When we’re tired and run down, cravings to smoke will seem stronger and less able to manage. Get adequate sleep at night and take a power nap if you are able.

Reduce Caffeine Intake (2):  Reaching for a cup of coffee for an energy boost is normal, but too much caffeine can leave us jittery. Avoid extra cups of coffee to stay awake, and rest if you’re tired.

Drink Your Water (3):  Water is not only a great craving-buster, it’s a vital factor in a healthy diet. Keep yourself well-hydrated, and you will feel better in general – and help you stay committed to being smoke free.

Eat a Balanced Diet (4): Allow yourself to enjoy a treat now and again, but be sure to give your body the fuel it needs to function properly. To keep you at your best, both physically and mentally, eat a diet rich in fruits, vegetables, protein and complex carbohydrates.

Go For a Walk (5):  Walking reduces stress and improves circulation. It also releases endorphins, the “feel good” hormone. So, when the urge to smoke strikes, head out for a quick walk around the block. You will come back refreshed and relaxed!

A Time For Support (6):  Contact the American Lung Association (link) at 1-800-586-4872 for smoking cessation support. Reach out to your friends and family for support and to help you through this difficult “quit time”. Also, the Walla Walla VA has a weekly Tobacco Cessation Program support group. Click on the link to get more information and call to see if you can benefit form this program.

Take a Deep Breath (7):  Deep breathing is a quick way to reduce stress. Breathe in through your nose for a count of three, and then exhale through your mouth for a count of three. Repeat this for a few minutes, and you’ll soon begin to feel your body relax and be free from the “quit smoking blues” tension. 

Time For Yourself (8): While you’re running around taking care of needed errands, be sure to schedule a little “you” time. Take a hot bath or spend a half hour curled up with a good book. Choose activities that will replenish your energy and renew your spirit. 

Have a Cup of Tea (9):  It only takes a few minutes with a hot cup of “green tea” with maybe a bit of honey to feel the stress of the day begin to slip away. Choose herbal teas rather than those with caffeine.

Focus on Today (10):  Use a daily list to help organize your life. Some of us just need those lists! Don't overwhelm yourself by looking at the whole picture. Try to keep things simple and in the present moment of the day. You'll be more efficient and less stressed.

Avoid Financial Stress (11):  Don't threaten your "smo-briety" with money worries. The holidays are over, and those bills are staring you right in the face. Now is the time to make yourself a budget and stick to it!

Delegate (12):  Involve family members and friends in your daily/weekly tasks. You may be surprised to see they will be happy to help. Just ask!

Remember Why You Quit Smoking (13):  If you feel yourself getting off track, take 5 minutes and refresh your memory. Pull out that "quit smoking journal" and read over your list of “quit” reasons. One of your top reasons should be “for your family”. Let that be your foundation to stay smoke free.

Acknowledge Your Grief (14):  If the holidays got you down, and that feeling seems to linger (that happens to the best of us), take steps to recognize them and manage your feelings. We can't deny our feelings. Remember that denial only makes any depression worse.

Count Your Blessings (15):  Spend some time reflecting on ALL of the things in your life that you are grateful for. It's a simple, yet powerful, way to pull out of a slump and renew your body, mind, and spirit.

Smoking Cessation (link) is a process of gradual release over time. The connections we've built up between smoking and the activities in our lives over the years need to be changed - one by one. And there's only one way to do that - by simply living life, day in and day out, smoke free. 

Whether this is your first time to tackle being smoke free, or not, remember that you may feel uncomfortable and it may be downright difficult at times. But keep your feet planted; you are working to cement new habits in place. It doesn’t happen overnight!

Keep your focus and meet the challenges that come along with confidence - confidence in yourself that you can do this!  Before you know it, you will suddenly realize you are living – a smoke free life!  Good luck!

 

By Patrick Smart, MSN, ARNP-BC, HPDP Program Manager & (edited by) Linda Wondra, Public Affairs Officer